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In episode #135 I hang out with Nope Coach, Suzanne Culberg. Her free offer, the Building Boundaries Bundle, is available here: http://suzanneculberg.com/bbb Enter Coupon o the left of the screen: HAPPYDOCSTUDENT

• Academic Burnout: Overachieving academics (students and faculty) often struggle with boundaries, leading to burnout and all other sorts of negative outcomes (reduced cognitive performance, leaving a program, etc.).
• Avoid Extremes: Just like saying “yes” to everything isn’t healthy, saying “no” to everything isn’t either. Find balance by offering alternatives or delaying responses instead of saying "no" to everything.
• Self-Boundaries: Setting boundaries with yourself is key to staying focused and not getting sidetracked by others' requests.
• Graceful Declining: Politely decline requests that don’t align with your skills, goals and/or available bandwidth, thanking the requester for considering you.
• Reframing "No": Understand that saying "no" can open up space for other opportunities and clarify what the requester really needs.
• Normalize Asking for Help: Just like others ask you for help, it’s OK for you to ask for assistance - be specific about the type of support you need.
• Energy Management: Be wary of “energy vampires” – if you do not have the time to help right now, offer to help when you can (the need for your help will likely pass).
• Creative Help Options: Offer limited or alternative ways to help without overextending yourself (instead of helping with a move, offer to bring a pizza or have one delivered!; instead of reviewing an entire book, offer to read a chapter).
• Time to Respond: Always take time to consider requests before agreeing (“I have to check my calendar and get back to you on that.”).
• Clarify Expectations: Ask requesters to clarify what kind of feedback or help they want when asking for support.
• Teach and Model Boundaries: Educating others about boundaries, including your kids, and demonstrating how to communicate needs clearly will reduce your overwhelm.
• Index Card Strategy: Use an index card with "yes" on one side and "no" on the other to serve as a visual cue – when you say “yes” to someone else, you say ‘no’ to yourself.
• Manage FOMO: Let go of the fear of missing out; there will always be new opportunities.
• Practice Makes Perfect: “You are allowed to be both a masterpiece and a work in progress, simultaneously" -Sophia Bush

Connect with Suzanne
Youtube: https://www.youtube.com/@suzanneculberg
Website: https://www.suzanneculberg.com/
Instagram: https://www.instagram.com/suzanne_culberg/

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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Episode #134 is a special one....

The Student-Chair relationship is critical to success AND how the journey is experienced. Listen in as Drs. Jodie Hermeda and Deborah Carpenter discuss the role both a student and chair play in making the relationship one that can last a lifetime.

There is always a way forward!

Podcasts referenced:
The Dissertation Shift with Todd Fiore
How to Feel Good about Feedback with Kelly Olson

Support the Show.

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode #133, I'm hanging out with Dr. Alan Belcher who will help you crack the code on your dissertation. Alan is an experienced educator, administrator, and consultant, having worked with students in schools at all different levels and in many states and countries.

Highlights

· Think of your dissertation as a problem to solve.

· Your dissertation isn't just a requirement but a skill-building exercise that prepares you for future research and problem-solving.

· A doctoral journey is transformative in shaping how you approach and solve real-world issues - it will absolutely change the way you think.

· Choosing the right research method goes beyond whether you are more comfortable with words (qualitative) or numbers (quantitative).

· In most case, one method is not necessarily easier or faster than the other (an exception might be when you leverage existing data sets and systematic literature reviews).

· Systematic literature reviews (SLRs) are a valuable method for synthesizing existing research to identify gaps and contribute new insights (this might be an option if you are in an applied program and if it is not, look for SLRs in your topic area – time saver when you are building the rationale for your research).

· BEFORE you settle on a research method (which must be appropriate given your problem statement and RQs), take the time to do a thorough literature review and method exploration.

· You are surrounded (and your tuition funds) experts; leverage your Chair, advisors, methodologists, and librarians!

· Aim for excellence and clarity NOT perfection (you do want to graduate, right?)

· Don’t lose sight of the iterative process of learning and adapting during the journey; dig deep to develop your curiosity, flexibility, and a commitment to rigorous methodology.

Five relevant episodes to Cracking the Dissertation Code.

1. The Best Dissertation is a DONE Dissertation with Dr. Melanie Shaw - https://www.buzzsprout.com/1547113/7455607

2. The Dissertation Shift with Dr. Todd Fiore - https://www.buzzsprout.com/1547113/7242724

3. The 4 H's of Doctoral Success with Dr. Todd Fiore - https://www.buzzsprout.com/1547113/9399117

4. Exposing 5 Dissertation Myths with Dr. Dani Babb - https://www.buzzsprout.com/1547113/12829732

5. Best Practices for Students and Chairs with Dr. Eva Mika - https://www.buzzsprout.com/1547113/8752221

Support the Show.

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode #132, I continue my conversation with spacemaker Daniel Sih. If you feel like you struggle with FOCUS, this episode is for you!

Listen (or re-listen, yes it is that good) to our fist chat, How to Make Space for Things that Matter, here: https://www.buzzsprout.com/1547113/11832398

Highlights

• Our ability to focuses is declining due to digital distractions, affecting all age groups.
• Digital media use reshapes brain function, hindering deep thought and concentration because it reduces our attention span.
• Reclaiming focus starts with self-awareness of how digital habits influence behavior.
• Ask yourself: Am I being intentional with my technology use? Is my use aligned with my personal values?
• Simple and enjoyable exercises like nature walks without phones and rediscovering neglected leisure activities can help you re-learn how to focus
• "What you give attention to will shape your life."
• Prioritize attention and intentionality in daily choices to find more joy in your journey.

Spacemaker Podcast (Pod Course): https://www.spacemakers.au/podcast

Get your FREE mini-course on Raising Tech Healthy Humans here: https://raisinghumans.au/

Spacemaker: How to Unplug, Unwind and Think Clearly in the Digital Age: https://amzn.to/3iEzHkT

Raising Tech-Healthy Humans: How to reset your children's tech-habits and give them a great start to life: https://amzn.to/3FE85Fv

Connect with Danielhttp://www.linkedin.com/in/danielsih/
http://www.facebook.com/shiftthewayyouwork

Support the Show.

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode I#131, we explore the power of medicinal plants, telomeres, and simple ways to modify your daily routine for more clarity.

Jodi Scott is the CEO and founder of Green Goo and is a seasoned visionary in health and wellness. Armed with a master's degree in health psychology and a background in pre-med, she specializes in psycho neuroimmunology exploring the mind body connection and the power of medicinal plants.

Your skin is your largest organ. How are you treating it?

Green Goo is your one-stop medicine cabinet. Get it here: https://greengoo.com/pages/podcastpromo-copy

Use this handy acronym as your North Star: SHAMAN

S = Sleep (think of it as a bank…there will be times you deplete it; be sure to add back!)

H = Hydration (so simple so often neglected)

A = Avoid (what can you avoid by replacing with something healthy?)

M = Mindfulness (even 5 minutes will make a difference – it’s true)

A = Antioxidants (get more!)

N = Nutrition (is it time to make some changes to your diet?)

Connect with Jodi
LinkedIn - https://www.linkedin.com/in/jodi-scott-7234331b8/
Instagram - https://www.instagram.com/jodi_a_scott/https://www.instagram.com/self.wellness.app/https://www.instagram.com/greengoohelps/ YouTube - https://www.youtube.com/@JodiAllisonScott

Support the Show.

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode #130 I hang out with Dr. Tarryn Hoff. Tarryn holds a PhD in Performance Psychology and is an adjunct doctoral Chair at UAGC & Grand Canyon University as well as running two personal training brands: GoTarryn & Peachtree City Personal Training.

Highlights

• Self-Determination Theory (SDT) can help you make sense of your world
• We have three basic human needs - all of which are challenged during the doctoral journey
  • Autonomy - having independence
  • Competence - mastery over your environment
  • Relatedness - relationship with others
• If you are feeling overwhelmed, pause and ask if one of your basic needs is being thwarted and if it is, ask yourself what you can do to resolve that (e.g., call a friend, talk with your Chair about how to implement the feedback you just received, take a course on the research method you plan to use, etc.)
• Own your research. This takes time - plan for 15-20 hours/week when you are cognitively on top of your game
• Remember that only an estimated 2-3% of the population hold a doctoral degree (it's not going to be easy)
• It will take sacrifice (and if you decide other things are more important than your degree - that's OK! Check out this episode: The Good Goodbye: How to End Your Doctoral Journey with Grace & Ease, with Dr. Gladys Ato)
• Embrace SMART goals
• Find a tribe (see episodes below for tips)
• Utilize the power of accountability

"It's your time, it's your investment, and it's your life."

Related Episodes Learn about the 1-page alignment worksheet here: The Best Dissertation is a DONE Dissertation with Dr. Melanie Shaw
The 4 H's of Doctoral Success with Dr. Todd Fiore
The Dissertation Shift with Dr. Todd Fiore
The Doc Journey: Things You Need to Know (that they probably won't tell you)
Doctoral Journey: Building a Community of Support
Reality Check: Is a Doc Program for You? with Jamie Hillman
When You Want to Quit with Dr. Jodie Hemerda

Connect with Tarryn
http://www.Facebook.com/GoTarryn
http://www.twitter.com/GoTarryn
http://www.youtube.com/GoTarryn
http://www.instagram.com/GoTarryn

Check out Tarryn's Journal Article
https://www.nu.edu/wp-content/uploads/2022/08/Journal-of-Performance-Psychology-Issue-16.pdf

Support the Show.

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode 129 I chat with Derick Johnson, a US Army Veteran, Life Coach and Trainer that has helped over 500 clients and 50 companies go from just surviving to thriving.

Highlights:

• Performing at your best will likely require breaking OLD PATTERNS
• Start by ELIMINATING things - What can you get rid of?
  • Food - Write down what you eat everyday for a week. Eye opening!
  • Social Media - What/who are you following and how is this impacting your day?
  • Music - What are you listening to and how might your choice be impacting your mood?
  • Clutter - Can you get help to clean up your space?
  • Unhealthy Relationships - It's worth a look!
• Don't go cold turkey - the trick is to have fun with this and go slow
• Eliminating things not serving you will clear a path for energy that will help you perform (and it feels SO GOOD!)
• Draw on your social network - A great source for love AND accountability!
• Adopt a simple two-step (yes, it can be short!) morning routine
  • Move your body
  • Feed your mind
• Don't under estimate how a simple kind act can change someone else's day (and your own!)

"Challenge yourself to become the man or woman that you would be proud of. And give them to the world."

Connect with Derick

https://www.instagram.com/fitwithderick2/ https://www.facebook.com/fitwithderick2 https://www.linkedin.com/in/derickjohnson1/ https://www.tiktok.com/@fitwithderick

Support the Show.

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #128, Dr. Deborah Carpenter shares a technique she created during her doctoral process that helped her eat the elephant one bite at a time.

This reflective exercise would be useful to ANYONE with the desire to accomplish a goal, because when you have a strong mind, strong body, and strong heart - you can do anything!

Ask yourself: What am I intentionally doing to strengthen my...
1. Mind?
2. Body?
3. Heart?

Other Highlights:

• Give yourself permission to invest in your self-care (newsflash: This is not procrastination will actually make you MORE productive) - see link below
• Worry less about whether or not you will "like" your chair and more about how you will present as a student they are excited to mentor
• Don't under estimate the power of gratitude
• Be honest with yourself about how you deal with feedback (there is going to be A LOT of it!) - see link below.

Check out the One-Minute Gratitude Journal link: https://amzn.to/44Zr3l4

Related episodes:
How to Feel Good About Feedback with Dr. Kelly Stewart
When You Want to Quit with Dr. Jodie Hemerda
How to Build a GREAT Network with Dr. Jodie Hemerda
Recover from the Post-Dissertation Slump and Other Insights with Dr. Veronika Larova
Unleash Your Genius! The Secret of Self-Care

Connect with Deborah on Instagram @Debbie.Carpenter

Support the Show.

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #127 I chat with Dr. Bijoy John, the founder and medical director of Sleep Wellness Clinics of America and founder of Sleep Fix Academy which offers online courses, podcasts, and other resources to improve sleep quality.

Are you ready to make sleep a priority?

Connect with Dr. John
https://www.linkedin.com/in/dr-sleepfix/
https://www.facebook.com/sleepfixacademy/

Support the Show.

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #126 Ann Swanson, author of Meditation for the Real World, chats about the fascinating science behind meditation, how it can positively impact your relationships, and walks us through some practices – one that can double as a fun party trick!

Highlights

🤔 Party Trick Wisdom: A fun way to learn how to trust your gut when you’ve got a tough decision.

🧠 Mindful Misconceptions: Meditation isn't about controlling thoughts but befriending the mind's natural processes, including mind wandering.

🎉 Embracing JOMO: Discover the "Joy of Missing Out" and how meditation cultivates gratitude, acceptance, and contentment with the present moment.

🤝 Social Harmony: Learn practical meditation methods for improving social relationships, reducing social anxiety, and fostering empathy and connection.

⏳ Integrate and Elevate: Short meditation practices, even just a few minutes a day, can profoundly impact overall well-being when integrated into daily routines.

Connect with Annhttps://www.instagram.com/scienceof.yoga/
https://www.youtube.com/@AnnSwansonWellness.

Get the book and your 10 minute meditations here: https://www.annswansonwellness.com/meditation-for-the-real-world#order

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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🎙️ In episode #125, we dive deep into the fascinating world of one of my ALL-TIME FAVORITE topics: gut health. Listen in as Josh Dech explains why your gut health is more important then your DNA!

👉 Gut Health Basics: Your gut health affects your productivity, emotions, mental clarity, ability to learn, quality of sleep, and more.

🧠 The Gut-Brain Connection: The gut influences the brain and vice versa, making it a crucial aspect of overall health and well-being.

💡 Leaky Gut Explained: Leaky gut occurs when the lining of the intestine becomes damaged, leading to inflammation and allowing toxins and pathogens to leak into the bloodstream.

🤔 Common Symptoms: Bloating, constipation, diarrhea, nausea, cramping, pain, and gas are common signs of leaky gut.

🛠️ Promoting Gut Health: Adopting habits such as consuming a clean diet, avoiding processed foods, and managing stress can support a healthier gut.

👣 Prioritizing Habits: While toning the vagus nerve is important, focusing on foundational habits like diet and stress management may take precedence for overall gut health.

🌱 5 R's of Reversing Gut Problems: Remove, replenish, rebuild, repair, rejuvenate

Get Josh's IBD course here: https://gutsolution.ca/skool?via=heather

Connect with Joshhttps://gutsolution.ca/https://www.facebook.com/joshdech.health
https://www.instagram.com/joshdech.health/
https://www.linkedin.com/in/josh-dech-5a1582106/
https://www.youtube.com/@gutscience

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode #124 chat with William Wadsworth, a memory and productivity psychologist, author, and host of the Exam Study Expert podcast.

Highlights:

1. If you feel overwhelmed, confused, or frustrated – you are likely simply cognitively overloaded.

2. When you understand Cognitive Load Theory you can combat procrastination and be a more effective learner.

3. Optimize intrinsic load by breaking tasks into manageable components and applying full cognitive power to each step.

4. Identify and address external distractions like technology and environmental factors (use headphones as a signal for focused work and create a tangents list for future exploration)

5. Externalize “to-do” lists to minimize mental clutter and stay focused on the task at hand.

6. Recognize the role of germane load in fostering creativity and insights and embrace spaces for idea generation, such as walks or shower time.

Connect with WilliamYouTube: https://www.youtube.com/@examstudyexpert
Twitter: https://twitter.com/examstudyexpert
Facebook: https://www.facebook.com/examstudyexpert
Instagram: https://www.instagram.com/examstudyexpert
Exam Study Expert podcast via https://examstudyexpert.com/podcast

The Scholars Way (30 day mindset / productivity program for scholars): https://william-s-school-4d20.thinkific.com/courses/the-scholars-way?ref=8cdb35

Sounds of the Bodlein: https://www.ox.ac.uk/soundsofthebodleian/

Six Pillars of Study Success (free download): https://examstudyexpert.com/Pillars

Productivity Episodes

81 Productivity Hacks with Scott Miller; https://www.buzzsprout.com/1547113/episodes/11089338

87 Increase Your Productivity and Decrease Stress with Dr. Frank Buck: https://www.buzzsprout.com/1547113/episodes/11526361

89 Technology Addiction vs. Technology Mindfulness: How to Put Humans First with Rob Krecek: https://www.buzzsprout.com/1547113/episodes/11545822

92 How to Make SPACE for Things that Matter with Daniel Sih: https://www.buzzsprout.com/1547113/11832398

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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Aesha Tahir reveals the link between better posture and a pain-free life, less stress, and improved self-confidence. She is an award-winning author, keynote speaker, corporate trainer, and movement specialist who provides trainings on posture and wellness. Her best-selling book “Unhunched: Discover Wellness Through Posture.”

If you want visuals watch this on YouTube here: https://youtu.be/50Hoi4NInMY

Highlights:

1. Good posture is your body’s natural position and should be effortless and allows gravity to work for us (not against us).

2. CHECK YOUR POSTURE: Have a friend take a photo of you standing. Are the landmarks aligned? Earlobe, shoulder, hip, knees, ankles.

3. Maintain good posture while siting. Are your eyes in line with your screen, elbows in line with shoulder, and your seat is deep in your chair?

4. Your head is as heavy of a bowling ball and every inch your head moves forward you increase the pressure on your spine an extra 10 pounds! Do the math and now you understand why might have neck, shoulder, and back pain.

5. SIMPLE EXERCISE to combat poor posture: Chin retraction (press back of head against headrest or wall – hold for 20 seconds repeat 3-4 times), Pomodoro technique (move that body!), deep breathing, expansive posture stretches.

6. Stress activates our sympathetic nervous system to activate which results in: rapid breathing, increased heart rate and blood pressure, reduced blood flow to necessary organs, higher levels of cortisol, etc.

7. MOVE OFTEN!! Research suggests we are often not aware of these symptoms and after working on the computers after 30 consecutive minutes of sitting and typing on the computer, all these biomarkers are active and this induces muscle soreness and pain in our body.

8. Bonus benefits of regular breaks – reduce pain and allow space for BURSTS OF CREATIVITY.

9. UNPLUG. Make time for yourself and your social network (your time spent in these activities may be LESS than before you started your degree, but do not eliminate entirely!).

10. BREATHE. 4-5 slow, deep breaths can break the stress-cycle by toning your vagus nerve.

11.Good posture also impacts our feelings of confidence and productivity. UNHUNCH dear listeners!

Connect with AeshaInstagram: https://www.instagram.com/tone_and_strengthen/
Facebook: https://www.facebook.com/toneandstrengthen
Linkedin: https://www.linkedin.com/in/aeshatahir
Youtube: https://www.youtube.com/@toneandstrengthen5984/featured
PI: https://pin.it/3iSWj9X

Link to free download: https://www.aeshatahir.com/
Link to book - Unhunched: Discover Wellness Through Posture https://amzn.to/49RAfJE

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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On this show I chat with Adam Baldy. Adam holds an MA in East Asian Studies and is a PhD student at the University of Arizona. As a Senior IT Systems Analyst at Pima Community College, he blends his in-person and online teaching experience with ed tech management.

Highlights

· Starting a doctoral program is a big decision (perhaps the biggest decision you will ever make). If at any time you feel pressured to start a program, question the motives of that organization.

· Do your research! Speak with current students, graduates, and faculty. Ask for time-to-completion statistics and graduation rates. Complete the exercises in Ch. 1 of The Happy Doc Student Handbook. See episodes below.

· There are unique challenges for first-generation college students and navigating the unfamiliar territory of graduate school can add to an already stressful environment.

· Graduate school will happen in the context of your LIFE; there are no easy answers when it comes to deciding how to manage your own mental health, supporting others, building a career, etc.

· Knowing your core values is key; you will have to let some things go; be honest in terms of your priorities during this season.

· Embracing a part-time program may allow you to balance work, academia, and family life.

· Like stepping into a doctoral program, stepping out of one is also a big decision. Be cautious of “reacting." Instead, responded thoughtfully to these feelings (see the I-Think-I-Want-To-Stop activity in The Happy Doc Student Handbook).

· If you do decide to step out (whether forever or for a season), refrain from feelings of guilt/failure and listen to the Good Goodbye episode: https://www.buzzsprout.com/1547113/8016142

Connect with Adam
https://www.linkedin.com/in/adam-baldry-ab6501117/

Relevant episodes for when you are researching programs:#2 The Doc Journey: Things You Need to Know (that they probably won't tell you)

21 Should I Pursue a Doctoral Degree? with Dr. Chris Cappannelli

31 Reality Check: Is a Doc Program for You? with Jamie Hillman

53 Are We Teaching Students To Be Unhappy? with Dr. Leonard Cassuto

69 Career Diversity & The Doctorate with Dr. Leonard Cassut

Relevant episodes for when you want to STOP:#7 When You Want to Quit with Dr. Jodie Hemerda

10 ABD, Limiting Beliefs and Giants with Dr. Scott Burrus

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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Let's go on a little adventure and explore what rest means to you.

If you haven't already heard my thoughts on self-care as a secret weapon and the role of self-love...check them out here:

Unleash Your Genius: The Secret of Self-Care
https://www.buzzsprout.com/1547113/6988105

100 Guests Changed My Life (will they change yours?)
https://www.buzzsprout.com/1547113/12981214

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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This conversation delves into the profound impact of love on personal well-being and its potential to create a more loving world.

In this episode I chat with Paul Zolman, a speaker, educator, veteran, entrepreneur, and author of the book "Role of Love: The most effective way to demonstrate love every day." Paul shares his inspiring journey from a childhood filled with abuse to adopting a mindset that allows him to love freely in any circumstance.

Highlights

· Our past profoundly impacts our future – are you going to repeat family patterns or be intentional about changing them?

· Dr. Gary Chapman’s five love languages can serve as a foundation for understanding how you give and receive love

· Practicing the five love languages (service, quality time, words of affirmation, gifts, and physical touch) expands our understanding and experience of love

· Using the love language cube/dice is one way to bring an element of play and fun into exercising your expression of love

· Ask yourself: Are you willing to send love out without expecting it to come back?

· Need ideas for expressing love in a language that isn’t your preference? Get Paul’s free download (see below)

Connect with Paulwww.roleoflove.com
Role Of Love Dice (@roleoflovedice) • Instagram photos and videos
Paul Zolman | Author (@paul_zolman) • Instagram photos and videos
https://www.facebook.com/roleoflovedice
https://www.facebook.com/paul.zolman.7/
https://www.linkedin.com/in/paulzolman/
Role of Love Dice (@roleoflovedice) / X (twitter.com)

Get Paul’s book here: Role of Love: The most effective way to demonstrate love every day

To receive the free download: 101 Ways to Express Love, email Paul at: lovesrole@gmail.com

Support the show

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Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In this episode I welcome back Dr. Allen Roda, author of PhDone. We chat about everything from topic generation to oral defense.

Highlights:

• Don't get married to your research method - changing your method is not the end of the world (we promise!)
• Being flexible is part of the doctoral process - learning how to respond rather than react is a life-skill that will benefit you beyond your program
• Alignment is often a huge issue - you must have alignment from your topic to theoretical framework to purpose to research questions to method - check out this podcast to understand how to reach alignment with your project: https://www.buzzsprout.com/1547113/7455607
• Be thoughtful and intentional about every single change you make; this is YOUR project -- Own it!
• It's important listen to feedback about the scale and viability of your project - get narrow and laser-focused (we want you to finish!)
• Do not habituate to feedback and make revisions blindly - you must make decisions about what feedback you will implement thoughtfully
• Do not go into your defense defensive - celebrate this event where your project is going to be the focus of critical feedback from people who support your work
• Replace your judgement with curiosity
• You are not alone (you've found your tribe and we are here for you!)

Check out episode #114 Tips for Publishing here: https://www.buzzsprout.com/1547113/13522392

Listen to the previous episode with Allen: #90 Dissertation Editing: https://www.buzzsprout.com/1547113/11791626

Connect with Allen@allenroda on instagram
Allen Roda on LinkedIn: https://www.linkedin.com/in/allen-roda-770b381/
Dissertation Editor: https://www.dissertation-editor.com@Dissertation_Editor on instagram
Dissertation Editor on LinkedIn: https://www.linkedin.com/company/dissertation-editor/
Dissertation Editor on Facebook: https://www.facebook.com/dissertationeditor

Get the book PhDone here: https://amzn.to/47M72zh

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In this episode I welcome back Swami Netyananda , spiritual leader and teacher at Awake Yoga Meditation (known as Dr. Juniper Ellis at Loyola University, Maryland).

We dive deep into her book "Awake, the Yoga of Pure Awareness" that delivers a message of hope, resilience, and practical tools for finding inner clarity and peace in challenging times.

Get it here: https://amzn.to/41cKtRL

Highlights

• It is important to identify and build on one's strengths, as much as it is being willing to grow
• One way to tap into this is by starting the day by connecting with inner hope, courage, and strength (before you get out of bed)
• Snap your fingers to reset and reconnect throughout the day
• Questions are a practical way to focus you back to the now - when struggling with fear, ask: "How would I feel if fear were not present?"
• Be the change by cultivating an open heart and maintaining a sense of joy and curiosity throughout the day
• Prioritize self-care and kindness and master a complicated world

Connect with SwamiWebsite: Awakeyogameditation.org
Instagram: @swami_nityananda_giri
Instagram: @awakeyogameditation
YouTube: https://www.youtube.com/c/awakeyogameditation
TikTok: @swami_nityananda_giri
FaceBook: https://www.facebook.com/awakeyogameditationcenter/

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In this short but reflective and empowering episode, I invite you to give yourself permission and brace the power of intention to set the tone for a transformative 2024.

I was surprised my word: Listening.

My mantra for 2024 will be: I am listening. What's yours? email me at: info@expandyourhappy.com.

If you enjoyed humming with me, be sure to bookmark episode #54 and hum with me anytime you need to reset your nervous system: https://www.buzzsprout.com/1547113/9349250

See you next year!

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In this episode I welcome back Dai Manuel to chat about the "2% Solution" for self-care. We discuss the importance of dedicating 30 minutes daily to personal wellness through movement, meditation, and positive input. Emphasis is placed on the power of small, consistent actions in self-improvement and mental health, while cautioning against the time lost to screen usage. The conversation also touches on the value of intuition and how stillness can help in decision-making and self-awareness.

Highlights:

• Overview of the "2% Solution" for self-care.
• The importance of a non-negotiable 30-minute block for self-care.
• Breaking down the 30 minutes: 15 minutes of purposeful movement, 5 minutes of mindful meditation, and 10 minutes of positive input.
• The significance of the inputs we give to our brain and their long-term effects.
• Tapping into intuition and its benefits for mental health.
• Dai Manuel's take on changing inputs for different life outputs.
• How small steps can lead to larger changes in life.
• The trap of screen time and its impact on our well-being.
• Encouragement for listeners to start making positive changes in their routines - it is an investment in yourself and YOU ARE WORTH IT!

Get Dai's book here: https://amzn.to/3RgJ3SU

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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115 Catie is the founder and head editor of CS Phares, a company dedicated to helping academics turn their research into engaging content.

Highlights:

1. Engaging writing is valuable currency!

2. Story telling is having a renaissance – it is a way to engage your audience so that your ideas can get out there (everyone loves a story)

3. Academics aren’t taught how to use storytelling to present their research (straight facts are not memorable)

4. If you are struggling with making your ideas clear to your reader, talk about it (record yourself or talk to someone who isn’t an expert in your area and have a chat with them)

5. Answer, in one sentence: What are you saying?

6. Answer, in one sentence: Why say this at all?

7. Answer, in one sentence: What is the danger if no one ever says this?

8. Catie’s download will help your writing FLOW via LINKS (get it ASAP: https://www.csphares.com/)

Connect with Catie

https://www.linkedin.com/in/catiesphares/

https://www.facebook.com/catie.phares/

FREE DOWNLOAD: https://www.csphares.com/

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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114 with Lauren Saunders, PhD.

Lauren is the Vice President of Editing and Research for Dissertation Editor, where she previously served as an editor and managing editor.

Highlights:

· Publishing your dissertation as a book and/or article(s) is a worthwhile endeavor - get your work out there (don’t kid yourself that people, beyond grad students, are going to read your dissertation as is).

· The dissertation is a very specific genre – if you need help writing this way, get it!

· Check out Lauren and Allen Roda’s book: PhDone - A Professional Dissertation Editor's Guide to Writing Your Doctoral Thesis and Earning Your PhD : https://amzn.to/3Z72W0T

· Take a break (but not too long!) so you can get perspective before you reformat your dissertation as a publication.

· A book can reach a broad, general audience and is an opportunity to put in all the personal reasons you picked your topic and other things that “don’t fit” in a typical dissertation – take this as an opportunity to find your voice.

· Articles typically go to academic journals (for ideas on where to submit yours, check out your reference section).

· Working with your chair/advisor/other committee member as a second author can be a great way to be mentored on how to publish in scholarly journals.

· Talk to your network – get their advice and capitalize on their connections.

· Rejections give you important information! Don’t be disappointed, just like the revisions you made on your dissertation, they will make your published work better.

· Be aware of players out there not working in your best interest – make sure they are taking time to do a legitimate peer-review and be cautious of pay-to-publish situations (unless it is due to open access reasons).

· Last and not least, make sure you are living your life WHILE you are in graduate school.

Connect with Lauren
@drlaurensaunders (Instagram & TikTok)
Lauren Saunders (LinkedIn)

Get the book, PhDone: https://amzn.to/3Z72W0T

Learn more about Dissertation Editor: https://www.dissertation-editor.com/

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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113 with Vinnie Stergin

Vinnie is a musician, artist & educator. Over the past 20 years he has taught, coached & inspired hundreds of students from all walks of life to explore their creativity and experience the transformative power of music and specifically “The Mindful Ukulele Method”

Highlights:

· Playing music and practicing mindfulness allows for a deep experience that taps into the mind-body connection.

· Music and mindfulness can help you gain a new perspective for dealing with chronic stress.

· The learning of a new skill (playing the Ukulele) combined with creating new mindfulness habits create new spaces where lasting change can happen (are you game?).

· The ukulele is an inexpensive instrument and easy to play – what do you have to lose? Sign up for Vinnie’s free 4-part course: https://happydoc.mindfulukulelemethod.com

· Shout out to The Tarbox Ramblers (who got me through my doctoral program) - check them out here: https://www.tarboxramblers.com/band

· There is value in using music and creativity as portals to insights you just won’t have if you don’t allow yourself SPACE to reflect.

· Have you considered making music as part of your self-care practice?

· Learning an instrument might just be the antidote to burnout – give yourself a break and have more fun!

· Stop taking yourself and life so seriously – exercise your funny bone with a ukulele.

“I’ve always been very curious about people, nature and life and love to experiment, explore. I’m a constant work in progress, and love that.” – Vinnie Stergin

Connect with Vinnie

INSTAGRAM: @sterginmusic

FACEBOOK: @vinzenzstergin

TIKTOK: @stergin

BANDCAMP: https://stergin.bandcamp.com/

Shiny Brain Crayons (current band): https://youtu.be/RoFhHznaULA

A free 4-part mini course of the Mindful Ukulele Method: https://happydoc.mindfulukulelemethod.com

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #112, I invite back Dr. Paul Shaw .Paul is a professional musician, who earned his Ph.D. in Interdisciplinary Studies with a concentration in Humanities and Culture and a certification in Creative Writing. His new book: The Women’s Music Movement: Music as Feminist Praxis 1973-1980, was published in 2023 by Brill Publishing.
Our previous conversation is here: #37 The Paul Shaw Story: From Jazz Musician to PhD (Part 1)

Highlights:

1. Community is essential for this journey – but what that community looks like may change based on your stage (taking courses versus writing your dissertation/doctoral project).

2. Quality is more important than quantity when it comes to a supportive network.

3. There is great value in both supporting someone and being supported during this journey (helping others remember their WHY and letting others have your back and remind you of your WHY is no small thing).

4. Consider attending your graduation and enjoy the ceremony of completing this massive goal.

5. Join (or start) a writing group in addition to your cohort community.

6. Writing is often a thorn in many doctoral students’ sides – What if you began your program with the frame of mind that improving your writing is one of the major tasks of a doctoral program?

7. Make friends with the revision process – it is only through multiple revisions that you learn how to create new information.

8. Tap into your inner curiosity because doctoral-level writing goes beyond book report-type writing (it must demonstrate to your faculty you can think at a higher level).

9. Trust the feedback you get from your faculty - their goal is to help you complete your degree.

10. Address feedback in a comprehensive way; at this level, revisions go beyond just making a few changes here and there (they can be massive and a change in one place may require a change in a place somewhere else).

11. Think about what’s coming, not only so you can plan, but so that you can connect the dots and see the big picture.

12. Get and stay organized - electronically for sure (and hard copies – if this fits with your personality/preferences).

13. If you are struggling, are you doing everything online in front of a blue screen? Consider printing out seminal articles and writing in the margins and/or taking notes in a journal (there is something to be said for the brain/hand connection).

14. Keep your default setting on DISCOVERY!

Dr. Kelly Olson Feedback Podcast: #18 How to Feel Good About Feedback with Dr. Kelly Stewart

Connect with Paul

FB and IG: Paul A. Shaw III

Website: https://www.Paulshawmusic.com

Get his book here: https://amzn.to/454iIM5

Book Paul references in this podcast: A Writer's Reference by Diana Hacker & Nancy Sommers: https://amzn.to/3OURh1V

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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On episode 111, I welcome Swami Nityananda. As Dr. Juniper Ellis, she is Professor of English at Loyola University Maryland. As Swami, she is the spiritual teacher and spiritual leader at Awake Yoga Meditation, a meditation community located physically in Baltimore that reaches listeners in many geographical areas.

Highlights:

1. Each human has a natural connectedness – to find yours, ask yourself where do you feel alive, at peace, calm?

2. It is simple to connect to your natural state of peace and calm, if you will pause long enough to remember (it is always with you…and you already know).

3. Connect with this pure energy first thing in the morning by setting an intention “I am….” (can you take a moment to do this before you look at your phone?)

4. Tapping into this way of being will give you access to your intuition and help you navigate your day in a joyful way – step-by-step, choice-by-choice. Moment-by-moment.

5. This really is simple – yes, just a few minutes will make a difference!

6. Taking a few minutes in the morning and after work is a huge investment in your well-being (and whatever time you spend connecting with yourself you will get back in spades).

7. When life gets challenging, these simple practices will allow you to “shake off” stress like a duck shakes off drops of water and give you the opportunity to respond (rather than react).

8. When you take a few minutes to refresh and reset you improve every aspect of your life because you have access to your best self.

9. Use technology in a way that helps you connect with your intention (and if they aren’t helping you, choose to use them in a different way); some ideas: sleep with your phone in another room, silence it, put it face side down, pick a screen saver that will remind you to breathe, write a positive message on your bathroom mirror, use a mindfulness bell app, etc. More ideas here: https://www.buzzsprout.com/1547113/11832398

10. Pick a daily intention that will assist you move through your day – pick a word (calm, clarity, peace) and breath into this word.

11. We have the ability to create positive new pathways in our brain – things like picking an intention and focusing on that each day, simple yoga poses, taking deep breaths, will change your nervous system.

12. Use YouTube to search for tools that will help you find methods that resonate with you (personally, I love Yoga with Adriene).

13. Trust. Trust yourself, your brilliance, the light within you, your own awareness and ENJOY giving yourself the gift of connection to the version of your best self.

Connect with Swami

Website: https://www.Awakeyogameditation.org

IG: @swami_nityananda_giri

IG: @awakeyogameditation

YouTube: https://www.youtube.com/c/awakeyogameditation

TikTok: @swami_nityananda_giri

FB: https://www.facebook.com/awakeyogameditationcenter/

Get her book, Awake: Th

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode 110, I chat with Samaya. A Chicago firefighter, she is currently pursuing her PhD in Integrative Medicine.

Highlights:

1. Any kind of misalignment (fear, worry, pain, disease, etc.) is simply a frequency imbalance.

2. You are more than our physical body; you are energy (everything is energy!) - understanding the power of frequencies is important to living a life where you thrive.

3. Energy outside your body moves very fast, but once it becomes a part of your physical body it becomes dense (so do your best to pick energies like love and gratitude versus energies like fear and worry).

4. Choose high energy foods (reduce things that are processed and increase food that is fresh and alive).

5. You pick up the energies around you – so be aware of the people in your environment.

6. Your gut will tell you more than your brain (so listen!).

7. Give box breathing (4,4,4,4) a try (4-minutes in, 4-minutes hold, 4-minutes exhale, 4-minutes hold).

8. Tips for box breathing: breath deep into your diagram and breath through your nose; try it first thing in the morning.

9. Processing emotions is a journey – find techniques/methods that will allow you to make friends with uncomfortable emotions.

10. Music is a great tool for processing emotions and bringing you back to balance.

11. Take care of yourself (prioritize sleep, hydration, and breathing well) so that you can be a leader in your circle of influence (you can’t pour from an empty cup).

Links to episodes about energy:

4: https://www.buzzsprout.com/1547113/episodes/7020226

26: https://www.buzzsprout.com/1547113/episodes/8411174

34: https://www.buzzsprout.com/1547113/episodes/8741814

54: https://www.buzzsprout.com/1547113/episodes/9349250

98: https://www.buzzsprout.com/1547113/episodes/12340765

Heartmath Institute: https://www.heartmath.org/

The Hidden Messages in Water by Masaru Emoto: https://amzn.to/3DACYJm

Free Inner Voice Scan - find the emotions that are creating blocks in your physical body and receive balancing harmonics to help balance out the body: https://calendly.com/tracihill-1/ao-inner-voice-scan-1

Connect with Samaya (also known as Traci Hill)

Facebook: https://www.facebook.com/traci.consciousevolutioncoach/

Tik Tok: https://www.tiktok.com/foryou?lang=en

IG:

Sign up for the FREE 21-day, 60-second Happiness Challenge: https://www.expandyourhappy.com/60secOct23

Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode 109, I chat with Dai Manuel. His passion is helping others navigate change to create sustainable, healthier, and happier lives.

Highlights:

1. Being consistent with small shifts will change your life – Ask “What one SMALL thing can I do every day with will put me on a path to health and happiness?”

2. We all struggle with the juggle - Accept that this struggle is part of being human – BUT ask yourself “Are all the balls I am juggling still important to me?”

3. You can’t do it all, do it well, and ENJOY life. Is it time to do a deep dive into what you really value? Are sacrificing things that you need to reclaim?

4. Putting your health and well-being “on hold” will never serve you because not being healthy will slow you down (or even stop you) from executing your goals.

5. Asking for help could be your saving grace – vulnerability is not a weakness!

6. Don’t say yes to every opportunity – pause and consider how saying yes will be adding one more ball to the juggle – is it worth it?

7. We are all energetic beings and need to fuel ourselves – make small changes with your fuel source by preparing healthy snacks and a green smoothie every morning.

8. Treat yourself as your own experiment - Journal how you are feeling before you start these small, subtle changes so you can document how powerful they really are.

9. If you can’t change the people around you, change the people around you – creating new associations are OK!

Connect with Dai

Website: http://www.DaiManuel.com

Facebook: http://www.facebook.com/daimanuel

Twitter: http://www.twitter.com/daimanuel

Instagram: http://www.instagram.com/daimanuel

Linkedin: http://www.linkedin.com/in/daimanuel/

TikTok: http://www.tiktok.com/daimanuel

YouTube: http://www.youtube.com/@DaiManuelOfficial

Pinterest: http://www.pinterest.com/daimanuel

Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode 108, I chat with Dr. Edith Shiro, a licensed clinical psychologist who specializes in trauma, posttraumatic stress (PTSD), and posttraumatic growth (PTG). She is the author of the book "The Unexpected Gift of Trauma: The Path to Posttraumatic Growth:

Highlights:

1. There are three outcomes post a traumatic experience - You are either stuck in the trauma, you bounce back, or you bounce forward (this is called Post Traumatic Growth)

2. There are many external and internal factors that influence how you respond to trauma

3. Ruminating is related to negative outcomes – a tip here is to allow yourself permission to ruminate for a specific amount of time and then move on to something else

4. One consistent factor related to positive outcomes is a supportive social network

5. It is not the event itself that is so traumatic – it is the consequence of feeling isolated and unable to connect with others

6. Think about moving through your trauma in 5 steps: Awareness, Awakening, Becoming, Being, and Transforming

7. Remember the process is not linear

8. Experiencing a trauma is not a life sentence – there is hope for transformation

9. Be open to the possibility that the trauma could eventually be perceived as a gift

10. Post Traumatic Growth is a process that takes time and courage, but you can turn pain into purpose and turn breakdowns into break throughs

Connect with Edith

Facebook: https://www.facebook.com/dr.edithshiro/

IG @dr.edithshiro

YouTube: https://www.youtube.com/watch?v=CMzbYxxY904

Website: www.dredithshiro.com

Get the book here: https://amzn.to/3q4KY1W

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode 107, I chat with Christine Carron. Christine is a writer, productivity expert, and the founder of Goodjelly, where she helps writers build sustainable creative productivity using smart process, grounded power, and inner kindness.

Tips for how to get “jamming” and take charge of your writing adventure

1. Remember: Writerly work is more than just writing (reading articles, working on references, learning technology, etc.)

2. Get a handle on your writerly work so you can make progress (understand that there is more to writing than just writing)

3. Break down your work into manageable, moveable bits. This will help you get “done boosts" and keep your motivation going.

4. Celebrate each little win. Pick something small and simple, but something that will bring you a spark of joy. What will make you smile? (scratch n sniff stickers anyone?)

5. Make your work “easier” by understanding how technology or help from others can help the process (e.g., bookmarking important websites, getting trained in technology that is slowing you down, etc.)

6. Hard-core suffering is counterproductive (refrain from wearing the badge of misery)

7. Part of the creative process is being blocked – this is NORMAL (it means you are doing the work – so YAY!)

8. When you are blocked: First and foremost be kind to yourself – then, ask yourself what you think is the cause, come up with solutions, test them, eventually you will get unblocked

9. Kindness works when you have smart processes and grounded power

10. The inner critic is really good at problem spotting (it wants to keep you safe) – but it is not good at problem solving (this is an important insight - so read that again)

11. When you hear your inner critic, listen to it, but instruct it that they doesn’t need to handle this, and then take action to resolve the “problem”

12. Your journey is yours – stay true to yourself, be playful and see yourself as the hero of your adventure

Connect with Christine@leagueofgoodjelly: https://www.instagram.com/leagueofgoodjelly/
Facebook business page: https://www.facebook.com/hellogoodjelly
LinkedIn Business Page: https://www.linkedin.com/company/goodjelly
Christine's LinkedIn Page: https://www.linkedin.com/in/goodjelly/

Access the blueprint webinar here: https://www.Goodjelly.com

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #106, I chat with Kyle Mitchel. Kyle is a mental health advocate and author of the newly released book: 10 Minutes to Feel Less Anxious: How to be Proactive With Your Mental Health and Anxiety.

In this episode, we chat about the myths, mistakes, and misconceptions surrounding the all-important morning routine.

Kyle's previous episode is here: https://www.buzzsprout.com/1547113/11337596

Connect with Kyle on Social Media: Social Anxiety Kyle

Get Kyle’s book here: https://amzn.to/3OIb3xH

Check out Kyle’s website here: https://www.socialanxietykyle.com/

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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In this episode, I distill four themes gleaned from interviewing my first 100 guests.

1: Self-care is non-negotiable & yes you do have time.

2: There is joy to be found in exploring new & different ways of thinking.

3: Productivity is a choice. Where you are going to be productive & how productive you are going to be is in your hands.

4: Curiosity makes life way more interesting.

Practical tips:1. Start your day with a morning routine - even 10 minutes will have an impact (see episode #3).
2. Delete all Social Media apps from your phone.
3. Articulate a philosophy around technology by asking how it aligns with your values & then make changes - like #4 & #5.
4. Delete social media accounts that aren't serving you.
5. Claim an honest day of rest (Daniel's book: https://amzn.to/3iEzHkT)
6. Learn to say NO (episode #71).
7. Remember that productivity is a choice.
8. When memories take precedence over school/work goals enjoy those times - don't beat yourself up for not meeting goals that can wait.
9. Set a schedule that capitalizes on your personally productive hours
10. Get curious when you are triggered and ask “Isn’t this interesting?” Or, “I wonder what I might be learning here?”

My Mantras:
1. In the end it will be OK. If it’s not OK, it’s not the end.

1. Energy goes where attention flows.

2. Own your impact.

Episodes:

3 Unleash Your Genius - The Secret of Self-Care: https://www.buzzsprout.com/1547113/episodes/6988105

16 Why Reason & Logic Will Only Get You So ar with Dr. Anna Yusim: //www.buzzsprout.com/1547113/episodes/7913662

47 On Curiosity & Being Human with Dr. Peter Williams: https://www.buzzsprout.com/1547113/episodes/9161038

71 Boundaries with Alison Miller: https://www.buzzsprout.com/1547113/episodes/10296932

89 Technology Addiction vs. Technology Mindfulness: How to Put Humans First with Rob Krecek: https://www.buzzsprout.com/1547113/episodes/11545822

92 How to Make SPACE for Things that Matter with Daniel Sih: https://www.buzzsprout.com/1547113/11832398

Support me:
1. Read & review The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
2. Rate the podcast
3. Get happy doc student swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/
4. Purchase Magic Mind (use code HDS20): https://magicmind.co/hds
5. Treat me to a green tea: https://www.buymeacoffee.com/expandyourhapp

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Andrea Brody helps people get stronger and alleviate stress in their bodies and minds with Pilates so they can live balanced lives.

In this episode we discuss the importance of taking care of yourself in general, and movement, specifically.

Connect with Andrea

https://www.instagram.com/brightly.balanced/

IG = @brightly.balanced

Schedule a free consultation call here: https://calendly.com/andrea-234/free-client-assessment-call?month=2023-04

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
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Monique is a Happiness Strategist who teaches students and corporations around the world how to master their lives.

Are you ready to transform your well-being?

Highlights

1. The primary source of suffering is your mind – this means you can take control of your happiness (yay!)

2. You are not alone – most people are struggling with anxiety, depression, and feelings of overwhelm

3. Consider our environment – currently there are things socially/culturally working against us

4. Your “smart” phone is designed to keep you in a state of anxiety – what behaviors around electronics could you change to increase your well-being?

5. What other ways can you change your relationship around technology? See links below for podcasts that may help you dig deep into this question (they transformed my life!)

6. Exercise is key to being happy - move that body (bonus if you do it outside)

7. Ask yourself (really stop and think): Where am I living? Am I in the stressful fantasy worlds of the past and future?

8. Meditate (see links below for more on this) so you can spend more time in the present and therefore dissolve much of your anxiety, depression and stress

9. Meditation also allows you the opportunity to know your mind (this is HUGE!)

10. When starting a meditation practice, find someone who can mentor you (Monique’s info below)

11. Be radical and TAKE CARE OF YOURSELF!

Supporting podcasts

Is Meditation a Waste of Time with Davidji: https://www.buzzsprout.com/1547113/7485712

How to Make Space for Things that Matter with Daniel Sih: https://www.buzzsprout.com/1547113/11832398

Technology Addiction vs. Technology Mindfulness: How to Put Humans First with Rob Krecek: https://www.buzzsprout.com/1547113/11545822

Connect with Moniquehttps://www.facebook.com/moniquerhodesofficial
https://www.instagram.com/moniquerhodesofficial/

10 Minute Mindhttps://the10minutemind.com/

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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In this episode, Dr. Dani Babb exposes five dissertation myths, gives you the facts, and how to manage what is sometimes the cold, hard truth about this process.

View the corresponding PowerPoint via YouTube here: https://youtu.be/unXp9wd8rtY

Myth #1: Your dissertation needs to solve a huge problem.

Fact: Your dissertation does not need to solve world hunger. It needs to contribute to the academic body of knowledge.

Myth #2: Your dissertation problem statement needs to be broad enough that it can be applied universally.

Fact: Your problem statement needs to be narrow and specific.

Myth #3: Your dissertation will be published and read by the entire scholarly community.

Fact: Your dissertation will be read by your committee, maybe some members of the college, but likely not by anyone else.

Myth #4: You cannot move forward if you do not hit your required sample size.

Fact: You can move forward without the required sample size (work with your committee on how to frame this).

Myth #5: Your Dissertation Committee will agree about your work, then you can charge ahead.

Fact: Your committee is comprised of individuals with differing perspectives; there will be disagreements.

Connect with Dani

Dani.babb@dissertationprep.com

Social Media: @DissertationPrep

www.dissertationprep.com

https://www.youtube.com/@DoctoralHelp

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
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Dr. Clint Pearman is a nationally recognized, certified brain injury specialist and trainer, a mind-body health and wellness educator and coach, the founder of ABC Wellness Zone, and the Tai Chi Edge. His purpose is to provide simple solutions for optimizing physical, mental, and cognitive health and well-being.

On today’s episode, we discuss the benefits of Tai Chi.

Highlights

1. While answering the question: What is Tai Chi? Is not always straightforward (it is a martial art, traditional Chinese medicine, etc.) – the positive benefits are clear.

2. Tai Chi calms your brain and relaxes your body.

3. The 7 brain abilities it impacts are: Perception, Attention, Memory, Self-Assessment, Language, Executive Function, Motor Coordination.

4. All 7 abilities are important for doctoral students, but especially Executive Function – the ability to make plans and execute them (and, or course, be nimble when life happens).

5. Once you learn Tai Chi, it takes only minutes a day to practice.

6. There are many different styles of Tai Chi; to find one that works for you, check out Clint’s website below.

Connect with Clint: https://drclint.passion.io/

Links to episodes discussed

• Dr. Frank Buck’s episode #87 https://www.buzzsprout.com/1547113/11526361

Podcasts that discuss the chair-student relationship and when to consider making a change:

• 97 https://www.buzzsprout.com/1547113/12233344

• 91 https://www.buzzsprout.com/1547113/11613194

• 59 https://www.buzzsprout.com/1547113/9727132

• 38 https://www.buzzsprout.com/1547113/8861518

• 35 https://www.buzzsprout.com/1547113/8752221

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
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Maria Stefanidi is the CEO of Your Dissertation Coach, a coaching and consulting firm that helps undergrad, post-grad and doctoral students overcome procrastination, prevent burnout, and implement powerful productivity systems to achieve their academic dreams.

What is dissertation procrastination? Academic self-sabotage by delaying work that needs to be done to complete your degree. If you are prone to procrastination, your dissertation will suffer and so will you. Many students never finish the degree, not because they don’t have the raw skill set, but because they procrastinate and either convince themselves they will never finish OR they run out of time.

Types of Procrastination

1. Trivial Procrastination – working on things that should not be your focus.

2. Confused Procrastination – putting off working on the dissertation because you don’t know how to proceed.

3. Time Crunch Procrastination – a lack of time management skills leads you to put off tasks until the last possible moment.

4. Insecure Procrastination – difficulty getting or staying on task due to self-doubt.

5. Unorganized Procrastination – a lack of structure leads to delays because you aren’t sure what to do next.

Tips:

• Understand what kind of procrastination you are prone to so you can create a plan to overcome it.
• Take an honest look at where your time is going and eliminate time wasters (like social media).
• Don’t want to give up your time wasters? Then use them as part of a reward system (for example, working on your dissertation for an hour gets you 15 minutes of TikTok; or working on your dissertation for 3 hours gets you one episode of your favorite Netflix program).
• Prioritize sleep - reduce screen time before bed and commit to a specific bedtime.
• Understand the power of breaks and self-care (see: https://www.buzzsprout.com/1547113/6988105)
• While the journey is arduous and there will be seasons of intense focus, don’t forget the value of having fun, especially with loved ones.
• Develop a short routine prior to working on your dissertation that will get you in the right mindset (like lighting a candle, journaling, or meditation).
• Having accountability can be a game-changer (an academic coach may be the difference between graduating and being ABD)
• Look for moments of joy in the journey (if you look you will find them!)

Get Maria’s book here: https://amzn.to/3V4jTao

Book a free consultation here: https://lab.yourdissertation.coach/discovery-call

Connect with Maria

IG - @yourdissertationcoach

LinkedIn - www.linkedin.com/in/maria-your-dissertation-coach-b9367944

Get your Magic Mind here: https://magicmind.co/hds Use CODE: HDS20

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Yogi Aaron is the co-Owner of Blue Osa Yoga Retreat & Spa in Costa Rica and is trailblazing a new path in the world of yoga by flipping the script. His teachings aim to help as many people as possible live a pain-free life so they can realize yoga's true intentions. He is the creator of the revolutionary approach to yoga — Applied Yoga Anatomy + Muscle Activation™ (AYAMA) and the online platform: The Yogi Club, host of the yoga podcast ‘Stop Stretching’, author of ‘Autobiography of a Naked Yogi’ and the forth-coming book ‘Stop Stretching! A New Yogic Approach To Master Your Body + Live Pain-Free'.

Highlights:
1. Stress, trauma and overuse are major contributors to pain
2. A deep understanding of anatomy and muscle function results in being wary of stretching with the goal of being flexible
3. Pain can be exacerbated by stretching; stop stretching and use muscle activation instead (see the link below)
4. Stretching lowers the proprioception between the brain and the muscle; AYAMA does the opposite
5. Yoga is THE answer to so many human problems as it trains us that all the answers that we need are already within us
6. The premise of yoga is twofold: 1) We all have a life purpose and 2) we often struggle living out this purpose because we get in our own way
7. We are geniuses at creating our own suffering; yoga can relieve us from this suffering by awakening our potential and revealing our brilliance
8. The practice of yoga doesn’t have to require a lot of time; it can occur in a pause, a breath
9. A key teaching in yoga is about stability – without mental stability, you can’t focus your energy on your goals
10. Stop Stretching! Think twice about stretching to become flexible and check out Yogi Aaron’s YouTube Channel and book

Connect with Yogi Aaron
https://youtube.com/c/YogiAaron
https://www.instagram.com/yogi_aaron/
https://www.facebook.com/yogi.aaron.yoga/

Stop Stretching! A New Yogic Approach To Master Your Body + Live Pain-Free:
https://amzn.to/3KVBFcT

Autobiography of a Naked Yogi: https://amzn.to/3JguiLV

http://smpl.ro/pain-free - 7 practices for knee, hip, low back, neck and shoulder pain

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Andrew Kap holds one goal above all others: Genuine and Sustainable Impact. His perennial best-seller - "The Last Law of Attraction Book You'll Ever Need To Read" changed my life.

Highlights:

1. Everything is energy – even your thoughts!

2. Like energy attracts like energy

3. If you’ve been thinking about something and it’s not coming to you, ask yourself: What is the energy I am emitting about this? Is it fear, doubt, and frustration OR excitement, anticipation, and confidence?

4. The goal is not to be in a high vibration all the time (this is impossible); the goal is to commit to a daily practice that is enjoyable and convenient

5. Positive thoughts are much more powerful than negative ones (thank goodness!)

6. Take 5 minutes a day to build your blueprint for happiness and success

7. Gratitude Blitz – set a timer for a few minutes and list everything you are grateful for

8. Scripting – Write, type or talk about the life you want as if it has already happened

9. If you don’t where to start with scripting, identify the things that aren’t working out for you and write the exact opposite

10. Your new life will cost you your old one; are you ready and willing to pay the price?

Connect with Andrew

Instagram: andrewkapinsta

Facebook: andrewkapdotcom

YouTube: andrewkap

Andrew’s gratitude meditation https://youtu.be/P22Ug7S2N8Y

The Last Law of Attraction Book You’ll Ever Need to Read - The Missing Key To Finally Tapping Into The Universe And Manifesting Your Desires: https://amzn.to/3EYNCdZ

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Nyce Jones is pursuing his EdD in Higher Education and Management. He is a pop culture educator and entrepreneur motivating minds one moment at a time. His unique use of Hip Hop culture and creative energy impacts anyone he encounters.

Highlights:

1. Candid conversations with mentors can help you get clarity on how to reach your goals.

2. Do your due diligence to ensure a doctoral program will help you meet your goals – and that you are in the right program for YOU!

3. Before you say “yes” to a school, tour it or at least meet some key people virtually to gauge if it will be a good fit (this is a huge commitment you should not go into lightly).

4. When you create from an authentic place, your impact is enormous.

5. Refuse to be complacent - “Complacency is cancer for culture and innovation.”

6. Ask “WHY” like an 8-year-old.

7. Give yourself permission to be who you are – you are worth it!

8. You are either your best friend or your worst enemy (be your best friend).

9. Life happens and shifting your timeline might be the best decision ever (it is your timeline and no one else’s).

10. The world is on fire, and if you want to put that fire out you must put your self-care first.

11. Create something every day - “It is innate to create.”

Connect with Nyce

@nycejonez on FB, IG, and Twitter

Check out Nyce’s podcast EMPOWER 610: https://youtu.be/1t-YPqE61ZM

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Robin Landa is a distinguished professor at Kean University USA and a globally recognized ideation expert. She is a well-known “creativity guru” and a best-selling author of books on creativity, design, and advertising, including The New Art of Ideas: Unlock Your Creative Potential.

The 3 G’s: Goal, Gap, Gain

Highlights

1. Stimulate your curiosity with questions like: “What if?” and “If only”

2. Use the 3 G’s and write down your ideas

3. Let them incubate

4. Ways to let your mind wander: take a walk, sit on a bench, talk with a friend, videotape yourself

5. Choose who you share your ideas with carefully

6. Be a mindful and attentive listener – observe multiple perspectives

7. If worthwhile ideas aren't flowing – it’s probably not you, but the system you are using (give the 3G's a try)!

Connect with Robin

https://www.linkedin.com/in/robinlanda/

https://www.instagram.com/proflanda/

https://twitter.com/rlanda

https://www.tiktok.com/@distinguishedproflanda

https://www.facebook.com/robin.landa/

Learn more and get your book there: https://www.robinlanda.com

Faculty, request a desk copy: https://cart.penguinrandomhouse.com/education/desk/

If this piqued your curiosity, check out this one: On Curiosity and Being Human with Peter Williams - https://www.buzzsprout.com/1547113/9161038

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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In this episode, I chat with Don Davis, Ph.D. about being overcommitted and his new book: Overcommitted: How to Transform Your Habits and Achieve the Life You Desire.

Take the Overcommitment DARE here: https://drdavisphd.com/overcommitted/

Connect with Don
@5280don
https://www.linkedin.com/in/dondavis/

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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In this episode, I chat with Dr. Rhett-Lawson Mohajer and his decision to use qualitative research methods for his doctoral research.

Title of Rhett’s doctoral research “Duet with Fairbairn: Psychoanalysis, Music, and the Endopsychic Personality Structure”

Article “Leaving the Underworld with Jung on the Blue Note”

https://www.therapyroute.com/article/leaving-the-underworld-with-jung-on-the-blue-note-by-r-mohajer

YouTube interview with the International Society of Applied Psychoanalysis (ISAP)

https://youtu.be/XgYGFwJVjLw

Connect with Rhett

@psychoanalyst_mohajer

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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This episode is best viewed as a video: https://youtu.be/fiaH3NLyCJo

Lauren is an Integrative Energy Practitioner & Coach, specializing in the Emotional Freedom Technique (EFT – also known as Tapping) for stress, anxiety, and chronic pain.

Highlights

· EFT/Tapping is like acupressure without needles

· Tapping on these specific points gets energy moving (if this sounds weird, that’s OK; try it and see how you feel)

· Tapping signals to the amygdala “you are safe” so you can think more clearly (research has found tapping decreases cortisol levels)

· At the beginning of a session, give your feeling a number so you can track your progress after each round

· Tap for as long as it feels good (a round is less than a minute to a few minutes – do it until you notice a shift)

· If tapping is uncomfortable, just use gentle pressure

· If you are in a place where you can’t “tap”, then you can regulate the nervous system by gently squeezing each finger on the sides of the nailbed

· Tapping allows you to “come home to your house”

· Adding statements helps you discover what is really beneath the surface of what you are feeling

· Make sure you are saying the statements out loud

· Tapping allows you to think about something differently, so you can feel differently and act differently so you get different results

· Change the words as it feels right to you

Tapping points (typically you will tap with your dominate hand)

1. Pinky side of the hand

2. Crown of head

3. Inside of eyebrows

4. Temples (side of the eyes)

5. Under the eye

6. Under the nose

7. Chin point/crease of chin

8. Fleshy part underneath of collarbone

9. Underneath the arm

10. Back of hand between pinky and ring finger

How to add statements

1. Give a voice to the “bad stuff” (like anger, anxiety)

2. Allows you to tune into how you are really feeling

3. Other beliefs or memories might come up (it is a process)

4. Use what you are feeling in your body to guide the session

5. Start with a set-up phrase on the first tapping point (pinky side of the hand): “Even though I am feeling ----- I love and accept myself” (change the words if you need to so they feel right for you – if you can’t say “love and accept myself” it might be “I am acknowledging how I feel” or “That’s just how it is right now”

6. Then use a reminder phrase as you continue to tap on the other points “I am so ---"

FREE Masterclass: https://www.mindshiftwithlauren.com/masterclass

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Daniel is the co-founder of Spacemakers®, a productivity consulting group for busy leaders.

Spacemaker: How to Unplug, Unwind and Think Clearly in the Digital Age: https://amzn.to/3iEzHkT

Raising Tech-Healthy Humans: How to reset your children's tech-habits and give them a great start to life: https://amzn.to/3FE85Fv

Free chapters + videos to plan a weekly day of rest: https://spacemakers.com.au/book/free-chapters/

Connect with Danielhttp://www.linkedin.com/in/danielsih/
http://www.facebook.com/shiftthewayyouwork

Highlights:

1. We need space in the whirlwind of life to live our best life and to fully experience the world

2. Seasons (6 months to a year) of intentional imbalance are a part of life (note the word “intentional” and the concept of a “set period of time”; being stretched thin for more than a year will not serve you)

3. Remember: You are more than your work/doctoral program!

4. Learning how to rest is an investment, not just in terms of productivity and creativity but in terms of a meaningful human experience

5. Mind wandering is important (give those “ah-ha” moments a space to appear), and if being alone with your thoughts is difficult, explore unresolved trauma with a professional

6. Resting takes practice (be compassionate with yourself as you develop this skill)

7. Implementing a day of rest can be a game-changer (see free downloads above)

8. Know when technology is working for you…and when it is mastering you!

9. You do not need to be anti-tech to find value in unplugging from it

10. Don’t forget you are human and you don’t need to justify having meaningful human interaction, enjoying the sunshine, reading books, and feeding your mind with joyful things

Some questions to ask yourself:

· Have you taken time to develop a philosophy around technology?

· Are you OK with letting your mind just wander? (remember the averse shock study?)

· Are you ready to live life from the inside out (rather than the outside in?)

· What small thing can you do to start making space in your life?

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Dr. Abby Hamilton is a 2-time TEDx speaker, Filipino-American industrial/organizational psychologist, and author of Amazon Bestseller “Speak Up, Anak”. Dr. Abby helps people find their voice so they can be more and do more in life.

The bamboo ceiling, a glass ceiling for Asian Americans, served as an inspiration for Dr. Abby’s dissertation.

How can you be assertive without being ugly? When it is done right, it is beautiful!

Communication styles

1. Passive – You don’t voice your opinion and let others lead the way.

2. Aggressive – You dominate the conversation without acknowledging the feelings of others

3. Assertive – A way of being firm but respectful, calm, professional dignified, and noble.

Tips for being assertive in a beautiful way

1. Be aware of your lack of assertiveness

2. Look for moments where you can speak up for yourself

3. Use a technique – like the "Repeat Button". Come up with one sentence and just repeat it (in a calm and composed tone). It will be hard in the moment but makes your life easier in the long term (you won’t be carrying resentment, for example). STAY STRONG!

Highlights

· You are the CEO of your doctoral education – it is smart to be assertive

· At some point you will be THE expert in your topic area. There will be a time when you OWN that. When you do, be assertive in your communication with your committee.

· “Jesus was just a carpenter in his hometown.”

· Your faculty are human too (don’t forget that!)

· Know your worth. Know your value. Trust your voice.

· Be a friend to your future self!

Dr. Abby's book: https://amzn.to/3NDVR26

Both TEDx Talks: http://drabbytedx.com

Website: http://drabbyhamilton.com

Facebook: https://www.facebook.com/shinealready

Instagram: https://www.instagram.com/abbyhamilton333/

LinkedIn: https://www.linkedin.com/in/dr-abby-hamilton-02860721/

TikTok: https://www.tiktok.com/@drabby333

YouTube videos: https://drabbytv.com

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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In this episode, I chat with Dr. Allen Roda. Allen received his PhD from NYU in Music and Anthropology and currently oversees operations at Dissertation Editor.

Highlights:

• Hiring outside help in the form of an expert editor or statistical consultant can save you much time, money, and sanity!
• Most universities will require a certain style (for example, APA) and that your manuscript follows a detailed format (including very specific margins, table of contents, headings, etc.); getting your manuscript in the correct form and style can be a very technical (and hair-pulling) task.
• When seeking outside help, be aware of companies/individuals who lack integrity and don't have the experience you need.
• An editor, coach, or consultant will not write your dissertation/doctoral project for you (and if they offer to do so - RUN!); you must OWN your work as you will be orally defending it prior to being granted your degree.
• Think of outside help like a team assisting you on the arduous doctoral journey.
• You don't have to do this alone!

Services offered at Dissertation Editor:

• Developmental Editing and Coaching for struggling students early in the process
• Research Assistance and Literature review coaching
• Line Editing with Critical feedback for Dissertation Chapters
• Analysis Planning and IRB support
• Qualitative and Quantitative Analysis with SPSS, Nvivo, AMOS, R and more!
• Copy Editing, Proofreading, and Formatting Services for approved dissertations or chapters
• PowerPoint Presentations and Defense Coaching
• Dissertation-to-Book and Dissertation-to-article conversion services for graduates

Contact Dissertation Editor at: https://www.dissertation-editor.com

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

Watch the podcasts on YouTube here:
https://www.youtube.com/playlist?list=PL26Tg1GQouywis0EKBCenvHhwVIa81URB

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Founder of Humans First, Rob Krecak is a thrill-seeker, self-professed nerd, question asker, voracious reader, competitor, keynote speaker, and business builder. Rob is on a mission to help individuals and companies reduce stress and get back time so they can master their careers and lives. He founded Humans First to provide a one-of-a-kind consulting experience that analyzes people’s efficiency and energy by paying attention to their technology mindfulness.

Highlights

· The question to ask yourself is: Are you using technology in a way that serves you well?

· Over 50% of GenZer’s are afraid to make or take a phone call (crazy, right?)

· The average American spends 12 hours and 21 minutes a day (that’s 3/4s of our waking lives!) in front of a screen (this is not natural – so it’s not surprising there are negative consequences)

· The average white-collar worker sends and receives 126 emails a day! (this is about 4 hours/day if you are spending an average of 2 minutes/email); add in meetings and the average person has only about 2 hours/day to spend on their job

· Spend less time on emails/meetings when you learn how to communicate differently (this reduces stress and burnout)

· The goal is to spend more time on the activities that matter most!

· The practice of the 5-day work week is a century old; it’s time to rethink this – YES, a 4-day work week (8-hour days, not 10) is possible

· People need to feel psychologically safe to NOT check their email constantly; one way to do this is through a clear written policy (email me: info@expandyourhappy.com for the template that Rob shared)

· Email is the most addictive technology (is it addictive in the same way slot machines are addicting)

Tips

· Reduce email by checking it less

· Set boundaries via clarifying the culture of communication and technology – do this in writing versus verbally (email me for the template Rob discusses – info@expandyourhappy.com)

· Mark Woods podcast: https://www.buzzsprout.com/1547113/7136806

· Communication is KEY!

“The amount of love, success, and happiness in this world are infinite, so imagine how much love, success, and happiness we can all have together if all decide to put humans first.”

Connect with Rob:

https://www.humansfirst.us/

Get your Happy Doc Student Merchandise: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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As the founder of MasterTalk, Brenden Kumarasamy coaches individuals to become the top communicators in their field. He also has a popular YouTube channel called MasterTalk, with the goal of providing free access to communication tools for everyone in the world. And today he shares tips that will help you become a rockstar communicator.

Tips

· The fear of communication comes from a lifetime of mandatory presenting, giving talks on things that don’t interest you, and being in a situation where how you present is punishable!

· The nature of doctoral research and writing can backfire when it comes to effective communication

· Adopt a mindset of effort not perfection (just do the little actions without comparing yourself to others)

· Communication is the medium through which we move through the world; it may be the most important thing you do to increase your impact in the world

· Communication is like juggling 18 balls – let’s focus on 3 in this episode

o Random Word Exercise – Take 5 minutes, pick a random word and go for it. This will help you think on your feet and force you to get out of your comfort zone

o Question Drill – Rather than being reactive, be proactive and take 5 minutes and practice questions that people might ask you about your topic area

o Make a list of the people you love the most in your life and send them a 20-second video message about why you are grateful for them and the impact they are making in your life (remember, communication is not a chore, it is how you give value to others)w

· If you shower, you have time to try these tips – they take about as long as a shower

· Take the complex and make it simple through effective communication

“Be insane or be the same.”

Connect with Brenden

https://www.youtube.com/c/MasterTalks

https://www.linkedin.com/in/brendenkumarasamy/

https://www.instagram.com/masteryourtalk

Sign up for free workshops:

http://rockstarcommunicator.com/

Get your Happy Doc Student Merchandise: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

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Dr. Frank Buck is a retired school administrator, productivity speaker, writer, and coach. His dream for you is to make organization easy so you can increase productivity, decrease stress, and yes, even enjoy life! Frank has been ranked #1 in the world in the "Time Management" category by Global Guru’s every year since 2019.

Frank’s dissertation was on time management, and on this episode he shares actionable strategies that helped make his journey enjoyable.

Tips

· Find out who has the answers to your questions and ask for their help

· When researching doctoral programs, reach out and talk to someone in that program (faculty, administrator, etc.)

· Develop a network that will support you through your journey and after

· Choose your general topic EARLY! This is a huge time-saving hack. This episode will help: https://www.buzzsprout.com/1547113/9065397

· Use every paper you write to bring you closer to being an expert on your topic

· Listen to the guidance from your faculty (they are there to HELP you)

· Use your peers to brainstorm ideas (science does not happen in a vacuum)

· Take initiative! You are the CEO of your education

· Communicate, communicate, communicate

· Be aware of IRB issues early on

· Don’t be just open to feedback, seek it out!

· Remember: A dissertation/doctoral project is a DEMONSTRATION project that must meet your university’s requirements; not your life’s work

· Productivity hacks: Batch items, check out Remember the Milk, use something like Evernote (or something similar) to organize your sources, tickler file, etc.

· Think about the big things so that all the small things go in the right direction

Connect with Frank

Frank’s website: https://FrankBuck.org (sign up for his valuable email list and get two free gifts)

Get his new book: Get Organized Digitally! https://amzn.to/39Usndd

@DrFrankBuck on both Twitter and Instagram

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

Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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On today's episode, Kyle Mitchell shares three steps for overcoming social anxiety.

Kyle is a mental health advocate, international & TEDx speaker, and social media influencer who is passionate about solving the problems associated with poor mental health, especially among teens and youth.

Get the three steps PDF here: https://www.socialanxietykyle.com/3-steps-to-social-confidence

Listen to Kyle's Ted Talk here: https://youtu.be/g3Cyi3LxdP0

Check out Kyle's YouTube Channel here: https://www.youtube.com/channel/UC1sbnwlWo6JQqDOnmDdOYug

Step 1: Shower yourself with self-love
Step 2: Find a baby step uncomfortable challenge
Step 3: Reward your effort, not the results!

Connect with Kyle

Instagram: https://www.instagram.com/social_anxiety_kyle/

TikTok: https://www.tiktok.com/@socialanxietykyle

Facebook: https://www.facebook.com/SocialAnxietyKyle/

Website: https://socialanxietykyle.com

Happy Doc Student Stuff

• Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732
• Get your Happy Doc Student Swag here: https://www.bonfire.com/store/happy-doc-student-podcast-swag/
• Other resources available at: http://Expandyourhappy.com
• Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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The literature review presents many challenges. On this episode, Dr. Ellen Beattie walks you through a process that will set you on a path to a successful Chapter 2!

Ellen is an educational leader, developer, and consultant specializing in positive academic leadership, online teaching and learning, and neuroscience. She also operates an educational consulting platform, the Center for Intentional Learning.

Highlights:

1. Chapter 2 is an overview of the published literature and discusses the sources in conversation with each other (which requires high-level cognitive skills that can be enhanced by self-care...but the way, how is your self-care?)
2. It often takes longer than other sections because it requires a deep understanding of your field (and this takes TIME) - you are going from a passive consumer to an active creator
3. This task requires high-level cognitive skills (how is your self-care?)
4. The literature review is an evolving document - you will be revising and adding to this until your oral defense
5. Think of this task as a puzzle and go through some systematic steps to build your chapter 2
   • Gather your resources (these must be diverse and include multiple viewpoints )
   • Organize your sources (you will want an organizational system for these)
   • Scan your sources and only read the ones relevant to your study
   • Take notes - you must do this in a systematic way (for example a synthesis matrix - more on that here: https://www.buzzsprout.com/1547113/9643971
   • Mind map or outline to get a picture of how your story is going to be told - this is important - DO NOT SKIP THIS!! Share this with your chair before you write.
   • Review your matrix focusing on synthesis. You must maintain your academic voice - Chapter 2 is not a book report or an annotated bibliography. Think of synthesis as a conversation among the authors of the research you are reading. What are they agreeing about? Disagreeing about?
   • Start writing! Write in whatever order works for you - once you have an outline, follow the outline, but don't force yourself to write from beginning to end in a linear fashion (unless that works for you!)
6. Trust yourself and the process!
7. Seek out and accept feedback
8. Resist rabbit holes
9. Stay sane (remember that self-care thing?)
10. Adopt this mantra: Better today than yesterday

Connect with Ellen

https://twitter.com/en_beattie

https://www.linkedin.com/in/enbeattie/

Ellen's publication mentioned in intro: The Power of the Positive: Enhancing Online Student Engagement for Adult Literacy Learners, is highlighted in Adult Literacy Education: The International Journal of Literacy, Language, and Numeracy.

• Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732
• Get your Happy Doc Student Swag here: https://www.bonfire.com/store/happy-doc-student-podcast-swag/
• Other resources available at: http://Expandyourhappy.com
• Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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If you are in a doc program, chances are your ANGRY muscle will be triggered at some point.

In this episode, Dr. Gina Simmons Schneider explains why it is OK to be mad and how to move past this emotion to get on with your degree (and life!). Gina received her PhD from United States International University and is a licensed psychotherapist, executive coach, and corporate trainer. As a coping skills expert, she has more than 25 years of experience helping people regulate difficult emotions and conflicts.

In this episode, we focus on the emotion of ANGER and her book: Frazzlebrain: Break Free from Anxiety, Anger, and Stress Using Advanced Discoveries in Neuropsychology

Get the book here: https://amzn.to/3AjmYJx

In Frazzlebrain, you'll discover how to:

· Soften your response to stress

· Overcome toxic self-criticism

· Tame hostile and cynical thinking

· Activate your brain’s self-healing properties

· Create meaningful experiences

· Cultivate optimism and hopefulness

Each chapter offers exercises, case examples, and self-improvement skills to help you achieve a calmer, happier, healthier lifestyle.

Connect with Gina

https://twitter.com/DrGinaSimmons

https://www.instagram.com/ginasimmonsdoc/

https://www.facebook.com/DrGinaSimmonsSchneider

https://www.frazzlebrain.com

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources are available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Holistic Life Navigation
This podcast explores how to heal stress & trauma holistically. I am your host, Luis...
Listen on: Apple Podcasts Spotify

Review the Happy Doc Student Handbook here: https://amzn.to/3LHqMda

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On this episode I have so much FUN chatting with Ellen Leonard.

Ellen is a speaker, stress management consultant + coach, and expert who teaches and coaches business leaders, teams and organizations how to manage and prevent stress. Ellen’s professional background and expertise include 12 years as a published scientific researcher, 9 years as an award-winning university instructor, and 9 years leading The StressLess MethodⓇ.

Ellen shares some great tools for remembering how to relax and have fun – who couldn’t use more of that?

Connect with Ellen

https://www.linkedin.com/in/ellenleonard/

Learn more here: https://www.ellen-leonard.com/stresspodcast

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources are available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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On this episode, I dive deep into Imposter Syndrome (what it is, what it isn’t, the difference between coping and overcoming, and MORE) with Sheryl Anjenette.

Sheryl is a best-selling author, international speaker, thought leader, and the CEO of Anjanette Wellness Academy.

Her newest book: The Imposter Lies Within: Silence Your Inner Critic, Tame Your Fear, Unleash Your Badassery, is a holistic journey past imposter syndrome.
Get the book here: https://amzn.to/3PLAyLE

Here are some ways she goes beyond other approaches to imposter syndrome:

*She provides a holistic approach using inside-out & outside-in methodologies.

*She debunks 8 pervasive myths, such as “Feel your fear and do it anyway” is a cure for imposter syndrome.

*She introduces The Healthy Zone, illustrating that emotions can be healthy when in an adaptive place.

*She shows how to transform and transmute self-sabotaging patterns.

Connect with Sheryl

Website: www.sherylanjanette.com

LinkedIn: @sheryl-anjanette https://www.linkedin.com/in/sheryl-anjanette

Instagram: @sherylanjanette https://www.Instagram.com/sherylanjanette

Clubhouse: @sherylanjanette

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Sign up for the 60-Second Happiness Challenge here: https://www.expandyourhappy.com/pl/2147610763

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In this episode, I chat with Scott Miller, the host of On Leadership with Scott Miller. He is a Thought Leadership Senior Advisor at Franklin Covey and authors a leadership column for Inc.com. He is also the bestselling author of the Mess to Success series and more recently, Master Mentor Volume one.

Highlights

1. Efficiency and Effectiveness are not the same things – know when to be efficient and when to be effective (hint: you cannot be efficient with people!).

2. Know your peak, trough, and recovery times – and plan your tasks accordingly! (see interview link with Dan Pink below).

3. Focus is a leadership competency – to get clear on WHAT you should be focusing on, get clear on your VALUES (see podcast links below).

4. Resist wearing busyness as a badge (come on, you know this happens!) and plan downtime; you need time to recover.

5. Learn how to say “NO” (I know, I know…this comes up A LOT – how are you doing with this skill?).

6. Think of your life in “seasons” – you might have a semester of an unbalanced season in grad school, just make sure you counter that with a (more) balanced season (yes, you need to repair, relax, and rejuvenate to be your best self).

7. You can have it all – just not all at the same time!

8. Life is 10% what happens to you and 90% how you respond.

9. Ask yourself: How do I want to show up right now?

10. Master Mentor volumes are great books that will enhance your personal productivity (see free offer below).

Podcast episodes referenced
On Leadership Podcast episode with Daniel Pink: https://podcasts.apple.com/us/podcast/franklincovey-on-leadership-with-scott-miller/id1391164389?i=1000416933360

Episodes that talk about the importance of knowing your core values

31 Reality Check: Is a Doc Program for You? with Jamie Hillman

https://www.buzzsprout.com/1547113/8609514

80 The Road to Happiness with Zahra Karsanhttps://www.buzzsprout.com/1547113/11032107

Connect with Scott

@scottmillerj1

LinkedIn (for free offer below)
https://www.linkedin.com/in/scottjeffreymiller/

Get your free copy of Scott’s newest book card deck, Master Mentors. Reach out to him on LinkedIn with your name and mailing address (tell him you heard him on The Happy Doc Student with Dr. Heather Frederick)

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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On this episode Zahra Karsan, peak performance coach, founder and CEO of GetZend shares nuggets of wisdom from her book: Six Weeks to Happy the Ultimate Roadmap to Retrain Your Brain for Better Health, Greater Abundance and Long Lasting Happiness.

What makes you happy?

• The definition of happiness is so unique – what does it mean to you?
• How do you realize your optimal well-being?

We have four bodies (how are you attending to each one?)

• Physical
• Mental
• Emotional
• Spiritual/Energetic

Basic Tool to develop self-awareness and shift uncomfortable emotions – Do some deep breathing and ask: How do you want to feel instead? And breath in those feelings.

Link to book: https://amzn.to/3zF9V64

Free ebook: https://6weekstohappy.com/

Connect with Zahra

https://www.instagram.com/getzend/

https://www.linkedin.com/company/get-zend/?trk=biz-companies-cym

https://www.facebook.com/getzend

https://www.youtube.com/channel/UCKNas-BlhxG2LmqDXGO925w

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

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Stress Less and Do More!

On this episode, Blaine Oelkers, America’s only Chief Results Officer, shares productivity hacks that deliver a 30 minute hour™ that any busy person, but especially Doc Students can use!

Start by asking: What would you do with two guilt-free hours? Because, once you learn how to compress time, it’s an opportunity to do more of these things

How to get an hour's worth of things done in 30 minutes:

1. Tap into the power of the day-before-vacation with PDF: Plan, Delegate, Focus

2. Plan

3. Pre-plan your day (do it when it works best for you – habit linking is an idea),

4. Consider getting up a bit early (maybe do this a few days a week)

5. Be selective with what you are planning (remember the 80/20 rule – focus on the 20 and remove the 80 that don’t have as much value – like social media)

6. Delegate

7. Think “who before the do” (is there someone else who can do this?)

8. Be OK with asking for help

9. Focus

10. Think “Day Before Vacation Mode” and unleash your fierce focus (skip chit-chat, Netflix, etc.)

11. Become Dr. “No” - “Know before you no!”

12. Use timers and time block your day

13. Be a task master

14. Destroy distraction for a single task (use airplane mode, close the door, etc.)

15. Multi-task when it makes sense (take a friend on a walk, listen to a podcast while doing chores, etc.)

16. Batch tasking – batch things that go together (errands, phone calls, interruptions - use office hours, etc.)

17. Release your inner perfectionist – Done is better than perfect!

18. Take control of your day or someone else might

19. You don’t need to go into “day before vacation mode” every day but consider being in that mode a few days a week or integrating some of these tips throughout your day (like delegation, using timers, etc.).

20. Keep your main goal front and center – consider changing the unlock screen on your phone

21. Be the pilot of your day – “The bad news is that time flies. The good news is you’re the pilot!”

Bonuses:

• Reduce overwhelm with this technique and be a better parent, partner, family member, friend, team player – and student!
• You already know how to do this

Connect with Blaine

https://www.facebook.com/chiefresultsofficer

https://www.linkedin.com/in/blaineoelkers/

Be sure to check out his TEDx talk at: https:/www.BlaineTEDx.com

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

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In this episode, Dr. Scott Burrus, Provost at United States University chats about the oral defense.

TIPS:

• Keep your presentation clear and concise; use bullet points and not complete sentences.
• Do a dress rehearsal with your chair. Ask them to quiz you on potential questions and record the meeting so you can refer back to it as you prepare.
• Once your chair has approved your presentation, practice it both in front of a live audience and alone until you are so comfortable that you are not relying on notes. This might take 10 trials or 50; you will know when you own your presentation.
• Do not memorize a script. Tell your story using the bullet points on your slides as cues.
• Practice answers to basic questions like:
  • What was the most surprising finding?
  • What was your biggest challenge, and how did you overcome it?
  • If you had to do this over, what would you do differently?
  • If you had an unlimited budget and time was no issue, what would a qualitative, quantitative, or mixed-methods study look like that could logically follow from your results?
  • What do you believe is the most important practical implication of your research?
  • Summarize your dissertation/doctoral project in 1–3 sentences.
• Before your defense, practice a grounding exercise to calm your mind and body—humming, Apa Japa, or prayer are great choices.
  • Humming podcast: https://www.buzzsprout.com/1547113/9349250
  • Apa Japa podcast:https://www.buzzsprout.com/1547113/9315017
• Don’t be discouraged if you are asked to make some edits to your manuscript post-defense.
• If you do not pass your oral, refer back to Step 3 in the Happy Doc Studnet Handbook (https://www.amazon.com/dp/0578333732) and when you can respond rather than react, ask your chair for a meeting so you can strategize your plan for passing the next go-round.

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Get The Happy Doc Student Handbook on Amazon here: https://www.amazon.com/dp/0578333732

Audible here: https://www.audible.com/pd?asin=B09ZD57BB6&source_code=ASSORAP0511160006&share_location=pdp

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Dr. Jennifer Ducko has been sharing her passion for nursing for nearly 40 years. She is a graduate of the Florence Nightingale school of nursing in London, England, and received her Masters of Science in Nursing Administration from Walden University and her Doctor of Nursing Practice from Aspen University. In this episode, we discuss her journey and the transformational nature of the doctoral degree.

Highlights:

1. Even if you are great at what you do, formal education can significantly and positively impact you and your work.

2. Adopt an open mindset when considering a doctoral program – Is it possible that you just don’t know what you don’t know?

3. Do your research! Make sure your program fits your long-term goals.

4. If you let it, formal education can transform you on a personal level – why not get as much out of the experience as you can and use it as a mechanism to go from GOOD to GREAT!

5. Support is critical – you will need a tribe (see episode: https://www.buzzsprout.com/1547113/9727132 and https://www.buzzsprout.com/1547113/8234175)

6. Breaks can be a good thing – know yourself and do what you need to take care of YOU! (and listen to: https://www.buzzsprout.com/1547113/6988105)

7. Communication is imperative – if something seems off or isn’t going as planned communicate this to your faculty.

8. You must be able to advocate for yourself – a doctoral program often presents with unique challenges, and you must be able to advocate for yourself, when needed.

9. Know your WHY and keep your eyes on the prize. This is a marathon, not a sprint. If your why changes and it’s in your best interest to stop your program, listen to this episode: https://www.buzzsprout.com/1547113/8016142.

10. If you are thinking about going back to school, listen to: https://www.buzzsprout.com/1547113/8609514.

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Watch this episode as a YouTube here: https://youtu.be/vNJNarjYq7I

In this episode Dr. William “Memo” Nericcio shares his story as a Chicano attending a PhD program non the East Coast and shares tips on how to be a survivor (and how to help others survive).

Highlights:

1. Support from peers is imperative – what happens outside your courses may be just as important to your completion as what happens in your courses.

2. You have an identity outside graduate school – BUT solidarity with your FIELD is what is going to be important to your survival.

3. Don’t turn your suffering into an epic story; most people in a doctoral program, at some point, deal with feelings of self-doubt, not feeling welcome, etc.

4. Don’t apologize for being intellectual – embrace it and use that as common ground to relate to your peers as “mates” (strategic essentialism).

5. The University is part of the problem - but doesn’t need to be.

6. As faculty/administrators supporting students from diverse backgrounds:

· Be dedicated to bringing the next generation of intellects to the party; be the ladder

· Make an effort to encourage a social dimension to the relationship

· Be brave and be authentic

· Let them know it is safe to be human

· Be respectful and move slowly with care, sensitivity, and kindness

· Reveal your humility

· Students first; guild second

Connect with Memo

https://www.facebook.com/william.nericcio

https://twitter.com/eyegiene

http://eyegiene.tumblr.com

https://vimeo.com/textmex

https://malas.sdsu.edu/textmex/

https://www.instagram.com/william.nericcio

https://www.linkedin.com/in/nericcio/

"corporate site" for MALAS: http://curiosity.sdsu.edu

home site for MALAS: http://malas.sdsu.edu

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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YouTube of this episode: https://youtu.be/jqBFydfvYFY

Ann Hince shares how EFT/Tapping can help you find freedom from any emotion that is holding you back – whether that is stress, fear, frustration, or anxiety.

Highlights:

1. Have you ever considered that your past may be holding you back?

2. Situations that naturally occur during doctoral programs often trigger historic emotional experiences.

3. EFT stands for Emotional Freedom Technique (also called “tapping”) and was created by Gary Craig.

4. EFT/Tapping is a way to release the energy of emotions that reside in our physical bodies; releasing this energy gives you the freedom to be who you were meant to be.

5. Think of EFT/Tapping as a way to release STRESS.

6. It is easy to learn (see videos below) and involves using words while tapping on certain meridian points.

7. EFT/Tapping provides feedback; listen to the sound of your voice to determine when the energy is released.

8. Be patient. You will need to work in layers, as you release one memory or emotion a new one will likely appear.

9. Don’t be fooled by its simplicity – try it and see for yourself.

10. This method, is a great way to move from reaction to thoughtful response.

Connect with Ann

Website: https://annhince.com/

Facebook: https://www.facebook.com/AnnHinceWisdom

YouTube: https://www.youtube.com/channel/UCTc4hb7ZKvih1LlRHK0cUjg

EFT Demo: https://www.youtube.com/watch?v=LR73ely3K7o

Feeling your Feelings Demo: https://www.youtube.com/watch?v=nKdYIaOedmE

Book: A Pathway to Insight https://amzn.to/3qnk4PO

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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What is more important in your life than your health and wellness?

Jill Thiry obtained her MBA from the University of San Francisco and spent decades in high-tech publishing. 9/11 and a transformative week-long stay at Rancho La Puerta in 2002 changed everything. Her work has evolved into an 8-step process that allows you to create easily identified tasks in a way that ensures desired change. Club Change is a place where participants support each another in making the necessary choices to enhance their bodies, minds, spirits, and communities.

Highlights:

1. Life is precious – each moment, each breath and we have the opportunity to choose what we are bringing into our lives

2. Be conscious of your choices – Just like it’s OK to say YES to new things, it’s OK to say NO, too!

3. Ask: What is more important than my health and wellness?

4. Self-care is not selfish! The more people who practice self-care the more beautiful our world will be.

5. Self-care is a time saver (I know, it sounds counterintuitive to “add” something to your already busy schedule BUT try it – you will get more done).

6. Language is important – not “should” but “I get to” and not “busy” but “full” and not “could” but “will” not “goal” but “gift.”

7. Set an alarm at night that signals you to UNPLUG

8. Start by picking ONE thing you can change that will contribute to your wholeness (exercise starts at about the 14-minute mark)

9. 8 Steps: Show up for yourself, Think about it, Write it Done, Envision, Choose, Practice, Track, Share

10. To create your practice fill in this sentence: I will [practice here] for a minimum of [minutes here] for [number here] times this week.

11. Keywords: Kind and achievable (don’t use gray area words – like “more” or “healthier” – be CLEAR on what you are choosing).

12. Ask yourself why you make the choices you do.

13. When you are whole and centered you are STRONGER in ALL aspects of life: school, family/friends, career, etc.

There is nowhere to go but here – and it’s perfect it as it is!

Connect with Jillhttps://www.facebook.com/ClubChangeNow
http://jillthiry.com

Get a 10% discount by following these steps:

1. Send Jill an email at jillthiry7@gmail.com with HAPPYDOC in the subject line. Jill’s team will then manually add you to the class roster and provide you with your discount.

2. Then contribute the discounted amount via the PayPal Button "Contribute Here” on this page: https://jillthiry.com/reserve-a-class

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Learn tips, tricks, and techniques for transitioning from coursework to capstone project.

Dr. Michelle Whitman holds an Ed.D. in Organizational Leadership with an emphasis in Higher Education and her research interests include servant leadership and teacher efficacy.

Not sure of a topic area? Listen to https://www.buzzsprout.com/1547113/9065397

Highlights:

1. Read, read, read in your topic area because it takes time to become an expert (and you MUST be an expert at your oral defense) - the sooner the better!

2. Use every opportunity in every course to engage with your general area – you will prevent a commonly rocky shift from coursework to capstone research

3. Look for meta-analyses or systematic literature reviews in your area – these will give you amazing breadcrumb trails to follow

4. Know who the key leaders are in your field and follow them

5. Keep CURRENT in the research – most of your articles should be recent (find out what “recent” means to your chair/institution – 5-7 years is typical)

6. Adopt an organizational system now (so you can easily access an important article when you are writing your literature review) - this is a huge time saver!

7. Pay attention to (and take note of): Theories in your area AND suggestions for future research - this is a great way to find an idea for your capstone

8. Remember your dissertation/doctoral project needs to be feasible – take cues from your committee, who will help you narrow it down to something doable

9. Find a peer or recent graduate and make them a part of your tribe

10. Remember: You are NOT alone. You can do this! And if you still aren’t so sure about that, get The Happy Doc Student Handbook and work through the “I think I want to stop” exercise. Get the book on Amazon: https://www.amazon.com/dp/0578333732

Connect with Michelle:

Twitter @ShellyWhitman3

IG @webwhitman711

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Vanessa Corcoran earned her Ph.D. in medieval history from The Catholic University of America and is currently an advising dean at Georgetown University.

In this episode we discuss her new book: It's a Marathon, Not a Sprint: My Road to the Marathon and Ph.D.

Topics include:

1. Understanding the intricacies of a doctoral program

2. Recognizing when the voice of doubt is more than imposter syndrome

3. The importance of prioritizing mental health

4. Building a network that will support you

5. The role of “rest days”

Connect with Vanessa

Facebook: https://www.facebook.com/vanessa.taylor.967

IG/Twitter: @VRCinDC

Get Vanessa’s book here: https://amzn.to/3NyKHvm

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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In this episode, I chat with Dr. Alison Miller about the importance of boundaries, productivity, and working in a way that really works for you.

Alison received her PhD in clinical psychology from the University of Illinois Chicago. She is an entrepreneur who has built three successful businesses, including the Dissertation Coach in 2000. The Dissertation Coach has helped thousands of graduate students finish their doctoral dissertations and master's theses. The Academic Writers’ Space (TAWS) is an online community designed for academics to get real work done.

Highlights and Tips

1. You have only so many resources; get clear on what is essential and what is “extra.”

2. When presented with opportunities, evaluate them in terms of your long-term goals - get clear on what you want out of your doctoral program – know your priorities.

3. Having clear boundaries is an act of reverence; honor yourself: “Thank you….AND here is what I am committed to and one of the commitments I’ve made to myself is that I’m not taking on any new projects.”

4. When you try to do everything, you end up doing nothing really well.

5. We often don’t say “no” due to discomfort and/or the fear of missing out (FOMO)

6. Saying no is a short-term discomfort compared to the long-term discomfort of overwhelm

7. Don’t let FOMO rule you!

8. Not having clear boundaries prevents you from being present with your graduate work – work that demands unified attention. Your dissertation/thesis must be at the center.

9. You can’t manage time, but you can be a better manager of your commitments by setting clear boundaries (listen to this podcast for more helpful tips:

10. Recovery and rejuvenation are essential during a doctoral program.

11. Having boundaries within a work session gives you unified attention:

12. Pick one small assignment – surrender to one task (stay in ONE lane)

13. Before you start working – take a deep breath and ask: What am I working on? What am I not working on? Then ask: Who is here? And: Is this compatible with my work? Listen to your body for guidance (FEEL IT), consider your options, and proceed accordingly.

14. The doctoral process is a transformative process – use it to expand and grow into a heart-centered person.

Connect with Alison:@thedissertationcoach IG
@theacademicwritersspace IG
The Dissertation Coach FB
@TAWSspace Twitter

Free week of membership at The Academic Writers' Space - http://www.theacademicwritersspace.com

Get Alison's book Finish Your Dissertation Once and For All: How to Overcome Psychological Barriers, Get Results, and Move On with Your Life: https://amzn.to/3umKP8b

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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On this episode, I welcome William Hall, a nursing educator and doctoral candidate pursuing a DNP at Aspen University.

A DNP is an applied terminal degree in nursing (versus a PhD in nursing).

“Change is inevitable. Growth is optional.” John Maxwell

Tips:

1. Decide what is important to you: Cost, accreditation, success rates, support.

2. Request information and confirm the program you are considering is a logical step on your career path.

3. This is a huge decision: Dive deep and speak to people in the programs you are considering (social media is great for this – especially LinkedIn).

4. Be prepared for the noticeable shift from course work to your doctoral capstone (dissertation or doctoral project). See episode #9 below .

5. Dissertations/Projects can be derailed by things outside your control– this is why a good relationship with your Chair is critical.

6. Resiliency is an important trait (and so is grit!).

7. Take a good look at your support system – it is so important.

8. Do your homework and make sure you are choosing the right program.

9. Use a calendar to keep feelings of overwhelm under control – block time for all the things that are important to you.

10. Embrace your growth – you will grow during a doctoral program!

Episode# 9 The Dissertation Shift with Dr. Todd Fiore:https://www.buzzsprout.com/1547113/7242724
Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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In this episode, I continue the conversation with Dr. Leonard Cassuto, professor of English at Fordham University.

Be sure to listen to episode #53: https://www.buzzsprout.com/1547113/9484429

Highlights:

1. Tenure-track jobs are diminishing, so if we teach doctoral students to want those jobs above all other jobs, we are teaching them to be unhappy.

2. As a doctoral student you MUST be the CEO of your education (and where it lands you).

3. Think about what REALLY interests you (ask: What sparks joy in me?) and then view your doctoral education as a mechanism for gaining skills that will allow you to explore many possibilities on the job market.

4. You are learning broad and transferable skills - you are becoming an information specialist, you are learning how to teach people things (orally, in the written word, formally, informally) etc.

5. Stop thinking too narrowly when you think about your doctorate (truly the sky is the limit!).

6. Career diversity is about taking the skills you have learned and combining them with a profession that gives you pleasure.

Check out Imagine PhD here: https:/https://www.imaginephd.com/

Listeners can receive a 30% discount on The New PhD with the code HTWN from the publisher’s site, press.jhu.edu

Connect with Len
twitter: @LCassuto
instagram: l_cassuto

Get The Happy Doc Student Handbook here: https://www.amazon.com/dp/0578333732

Other resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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In this episode, Dr. Max Lempriere discusses the Imposter Syndrome, perfectionism, and the need for community.

Max has a PhD in political science from the University of Birmingham. As the owner of the PhD people, he has created an online community platform that offers guidance, mentorship, support and training to students from all around the world.

Highlights:

1. Imposter syndrome is real. Very, very real (oh, and not just among doc students!)

2. Do not suffer in silence – find a community and get support.

3. Nothing is perfect, including your dissertation/doctoral project. Be ready to let some of that perfectionism go.

4. The academy was built on critique – try not to take feedback personally (think of it as a gift given to you by people who want you to succeed).

5. The doctoral process is teaching you skills that will serve you post degree – like resilience, project management skills, the ability to distill complex information, think critically, the list goes on and on!

6. Embrace your humility – it will take you far.

7. You are becoming a peer and the faculty working with you want you to succeed.

8. Sometimes the best thing to do is NOTHING (and yes, naps are OK!)

9. There is POWER in a cohort - get connected – whether via your university, a social media group, or the PhD people (you’ll be glad you did!)

10. It’s worth repeating: Your dissertation or doc project will never be perfect. Remember: it is a doctoral degree you are getting, not the noble prize!

Connect with Max and the PhD people:

@thephdpeople

ThePhDPeople.com

Resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Watch this on YouTube: https://youtu.be/FiIgUi-FU-g

Get the book here: https://www.amazon.com/dp/0578333732

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Are you HyperCompetent? Take the assessment here: https://connecttwo.outgrow.us/HC

Are you too good at getting things done for your own good?

Working harder does not mean working smarter!

Do you feel like working so much is getting in your way of experiencing joy?

Highlights

1. You can never get everything done - staying in a hypercompetent mode will result in you getting less and less done (you know it is true!)

2. Possible driving factors:

3. Do you feel like you aren’t enough and so perhaps working so hard to overcome this feeling?

4. Were you raised by a narcissist?

5. Do you work to numb out?

6. Balance is elusive – it’s ok to be ok with just doing your best!

7. Can you let things go? Can you delegate?

8. Give from the saucer, not the cup!

9. Make a plan to have no plan and take the Creative Renewal challenge: Can you commit to do nothing for an hour each week?

10. When you have the “I-don’t-wannas” it is a sign your cup is empty – stop and fill up your cup.

Debra Woog obtained her MBA from the MIT Sloan School of Management. She is a Crisis Navigation Partner™ with over 30 years of experience as a leadership researcher, executive, and advisor. The Boston Globe profiled Debra for her outstanding abilities to select talented candidates, motivate and develop employees, and resolve conflicts between people as well as between organizations. Her work has been featured in publications like Forbes, Inc. and U.S. News & World Report.

Episode #55: The 3 C’s of Navigating Crisis with Debra Woog, MBA https://www.buzzsprout.com/1547113/9545566

Connect with Debra

facebook.com/connecttwo

https://www.instagram.com/connecttwo/

https://www.linkedin.com/in/connecttwo/

Get your Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Dr. Megan Just-Mancini shares how we can A.C.E. not just parenting, but navigating the current state of the world.

“All behavior is an expression of a need.”

Megan is a Registered Psychologist who supports individuals and families affected by mental health-related challenges. She has experience working with diverse groups in the United States and Canada in educational, in-patient, out-patient, and private care settings.

Breath Exercise - Find the GapFocus on the space, the gap, between your inhalation and exhalation. Taking time to attune to your kids’ emotions can save you time (and your sanity) and teaches them to self-regulate.

Highlights:

1. Reward systems have value, but if they aren’t working for you, maybe it’s time to try something different

2. Words are powerful – are you using language that is stigmatizing?

3. We all have basic needs as hypothesized by Self Determination Theory (see Deci & Ryan):

· Autonomy (“I can do this on my own”)

· Competence (“I’ve got the ability to do this”)

· Relatedness (“I am unconditionally loved no matter what and I can reciprocate that love”)

1. If needs are not met, people will act in a way to try to get them met

2. When you fill needs, you promote emotional regulation and inhibitory control and reduce undesirable behaviors

3. Think about behaviors on a continuum (undesirable to more desirable)

4. Think about parenting on a continuum (less to more growth-orientated) rather than good/bad

5. Tough days happen, it’s OK! just hit the nail on the head 30% or more of the time ("good enough parenting")

6. I can ACE parenting:

· A = Attunement. Being able to connect with your child’s needs (and yours!). Look underneath the behavior, then validate the emotion so you fill their love cup and model self-regulation.

· C = Consistency and predictability. How you respond most of the time (no one is perfect!). This creates a safe haven for your kids.

· E = Empathy. Be empathic to the child and yourself! Just try your best.

1. If you mess up (it happens) - repair it. All parties need to be calm. Then sit, share, and LISTEN. Take responsibility - this sends the message: We can screw up as a family, but we have unconditional love and we can come back together and move beyond this.

2. Do you have COVID-related compassion? Does the world look different when you know that all behavior is an expression of a need?

Connect with Megan: megan@SOJO.ca

Megan Just-Mancini’s Doc Project: Parenting practices that promote early childhood inhibitory control and emotional regulation

Resources available at: http://Expandyourhappy.com
Happy Doc Student Swag: http://Expandyourhappy.com
Support this free content: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Watch this episode on Youtube: https://youtu.be/3hiqJfL9TwM

In this episode Dr. Jerry Fu shares a 5-step framework for dealing with difficult conversations.

Highlights:

• Avoiding problems do not make them go away.
• Conflict is difficult for most everyone; having a system in place makes all the difference.
• Learning to navigate conflicts leads to better, stronger relationships based on truth and honesty.
• Don’t take criticism from someone you would not take advice from.
• Ask yourself: Do you want pity or do you want resolution?
• If things do not go as planned, study what happened. Use the failure to learn and get better (and celebrate the fact that you are making progress!)
• Imagination is more important than knowledge – adapt the framework, making it your own.

Five Steps:

1. Envision the outcomes you want

2. Find 10-seconds of courage to start the ball rolling and initiate the conversation

3. Script your critical moves – get your thoughts out of your head and onto paper

4. Role-play

5. Go for it! (and bonus tip: don’t interrupt)

Connect with Jerry:

https://www.linkedin.com/in/jerry-e-fu-pharmd-acc-53710187

Get the PDF: https://www.adaptingleaders.com

Resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Dr. Angie Holzer received her EdD in Leadership and Learning with a specialization in Organizational Leadership from Aspen University. Her paper “Fighting Human Trafficking by Better Understanding Nonprofit Collaboration” showcases some of this research and was published in the August 2021 issue of the Aspen Journal of Scholarly Research.

In today’s episode, Angie shares her doctoral journey and how it equipped her with the skills she needed to develop WikiCharities as a way to help improve the nonprofit sector by providing a place where charities can connect and work together.

Highlights

• Before enrolling in a program - do your research
  • look at the courses - are they giving you the skills you need/want?
  • speak to faculty - does it FEEL like a good fit?
• Start out with a general idea so you have time to become the expert before you hit your dissertation/doctoral project course
• Be open to your idea morphing as you learn more – let the research guide you
• Trust the process
• Get clear on your WHY
• Look at each course through the lens of: What am I learning here that will bring me closer to my long-term vision?

Connect with Angiehttp://Wikicharities.com
http://www.facebook.com/wikicharities
https://www.instagram.com/wikicharities
https://www.twitter.com/wikicharities
https://m.youtube.com/channel/UCebGirQyKGuFinGgf2S0KKA

Human Trafficking Information

Human Trafficking Resource Center (NHTRC) at 1-888-373-7888 or text 233733. NHTRC is a national, toll-free hotline, with specialists available to answer calls from anywhere in the country, 24 hours a day, seven days a week.

Human trafficking is the illegal exploitation of a person – modern slavery. Anyone can be a victim of human trafficking, and it can occur in any U.S. community—cities, suburbs, and even rural areas. Traffickers use violence, manipulation, or false promises of well-paying jobs or romantic relationships to exploit victims. Victims are forced to work as prostitutes or to take jobs as migrant, domestic, restaurant, or factory workers with little or no pay. Human trafficking is a heinous crime that exploits the most vulnerable in society. Under the human trafficking program, the FBI investigates:

• Sex trafficking: When individuals are compelled by force, fraud, or coercion to engage in commercial sex acts. Sex trafficking of a minor occurs when the victim is under the age of 18. For cases involving minors, it is not necessary to prove force, fraud, or coercion.
• Labor trafficking: When individuals are compelled by force, threats, or fraud to perform labor or service.
• Domestic servitude: When individuals within a household appear to be nannies, housekeepers, or other types of domestic workers, but they are being controlled and exploited.

For more information: https://www.fbi.gov/investigate/violent-crime/human-trafficking

Podcast Episode #53: Are We Training Graduate Students to Be Unhappy? https://www.buzzsprout.com/1547113/9484429

Learn more about the Happy Doc Student at: https://expandyourhappy.com

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Watch this podcast on YouTube here: https://youtu.be/V4RQgGXDwcA

Madelaine Weiss is a Harvard-trained licensed psychotherapist and board-certified in executive, career, and life coaching. A Mindset Expert, while she was writing her book: “Getting to G.R.E.A.T.: A 5-Step Strategy for Work and Life based on science and stories” she became fascinated in decision-making and how our decisions shape our lives.

Highlights:

1. Words are powerful! How does your experience change when you say: “I get to” instead of “I have to”?

2. Nothing is set in stone: Don’t be afraid to pivot if a pivot will make you happy.

3. It’s not just the decisions you make but what you make of them that really shapes your life.

4. The more difficult the decision, the less time you should spend on making it – don’t drain your energy belaboring it.

5. When in doubt – go BIG and BOLD.

6. Emotions are important for decision-making; you want an integrated brain that uses data from the emotional centers.

7. Take care of your brain - make a habit of getting yourself centered (power breathe regularly).

8. Pausing to center yourself gives you clarity and makes you smarter.

9. To create a habit – just do it until it becomes natural.

10. Keep good company because we create our reality with our environment – that includes our thoughts!

Connect with Madelaine and get her book here: https://madelaineweiss.com/

Facebook: https://www.facebook.com/madelaine.weiss
Twitter: https://twitter.com/MadelaineWeiss
LinkedIn: https://www.linkedin.com/in/madelaineweiss
IG: https://www.instagram.com/madelaine_weiss/

Other resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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In this episode, Dr. Chanda Nicole Holsey shares how a devastating life event, combined with a solid education, great mentorship, and a healthy dose of networking formed a non-traditional and incredibly rewarding career.

Chanda received her BA in Psychology from SDSU, her MPH from Rollins School of Public Health at Emory University, and completed a Doctorate of Public Health at the University of Alabama at Birmingham. She has over 26 years of experience in public health program management. In addition to holding a professorship at Nova Southeastern University, she is a program evaluator consultant, grant reviewer, trainer, and research investigator. She is the founder of Healthy Aims for Little Ones and Families, a children’s book author, a social media guru AND in 2018 was elected by Fleming Island Plantation (FL) Voters to serve as their CDD Board Seat 1 Supervisor.

Highlights:

· Know your why – what drives you?

· Stay true to yourself

· Hone marketable skills while in graduate school

· Find a mentor (and be a good mentee – do your part)

· Network, network, network

· Always be asking yourself: How can I reach higher heights and deeper depths?

Connect with Chanda

Facebook - HALOforFamilies

twitter - chandanicole

linkedin – chandanicole

HALO for families http://www.haloforfamilies.org/about-halo/

Other episodes you’ll want to check out that compliment this one:

58 How to Build a GREAT Network with Dr. Jodie Hemerda https://www.buzzsprout.com/1547113/9727132

59 Know Thyself with Dr. Rosa I. Arriaga https://www.buzzsprout.com/1547113/9798759

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Youtube Chanel link, Podcast links and other resources available on my website at: http://Expandyourhappy.com

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Rosa I. Arriaga received her PhD in psychology from Harvard University. She currently serves as the Associate Chair of Graduate Studies in the school of interactive computing at the Georgia Institute of technology.

“Those who can teach and those who care become administrators.”

“Be true to yourself and nothing in excess”

Referenced in this episode:

• Introduction to User Experience Design by Dr. Rosa I. Arriaga at Coursera.org
• A Text Message a Day Keeps the Pulmonologist Away
• https://dl.acm.org/doi/10.1145/2470654.2466233
• The Design of Everyday Things by Don Norman

Highlights

1. Focus on creating your foundation – what SKILLS are you learning in your program?
2. Be conscious of your values and how your life is playing out – are you HAPPY?
3. Think about your WELLNESS – how are you?
4. You are already great – you need to stay sane and BOUNDARIES are key. Are you scheduling time for a BREAK?
5. A brilliant mind can’t function if you aren’t taking care of yourself.
6. Balance your “life portfolio” – school, hobbies, friends/family – are you having FUN?
7. Be open to where you can use your tools post-graduate school - you have skills that you can use beyond academia.
8. Self-reflect – Are you where you need to be? Check your handbook/manual for milestones and be sure to speak to your advisor/program lead/Chair and be CANDID.
9. Do you know your WHY? You must have a why that sustains you.
10. Feedback is not failure. Listen to the feedback and be true to yourself.

Other resources available at: http://Expandyourhappy.com
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Support is a critical factor for degree completion but a good network can do so much more than just get you to the finish line. In this episode we talk about the power of advocating for yourself, communicating with your network, and the power of conferences.

Tips:

1. Take stock of your tribe – who can you rely on for what? Communication is key here.

2. Be tactical.

3. Be ok with change.

4. Be aware of the need of boundaries – establish them – this goes both ways, don’t burn out the people around you.

5. Don’t forget about the researchers whose work you are citing – they can be a source of support, too!

6. When working with your Chair – have a face-to-face conversation specifically about your communication preferences. Be open and honest at all times.

7. In term of your committee – it really does take a village. Be sure you have the right people in your village in terms of content and methodology. Especially methodology.

8. Early in your program (like NOW) tap into the power of conferences – but be sure to debrief with you committee after gathering all the new ideas you will bring to the table.

9. Advocate your yourself.

10. Go outside your comfort zone

Dr. Jodie Hemerda has successful navigated both the academic and business arenas for more than 20 years. Her passion for learning is evident as she actively facilitates dialogue that empowers people to become active participants in their lives, in both the classroom and boardroom. Dr. Hemerda works to connect people to others through dialogue, striving to find resolution to personal, professional, and organizational challenges. She serves as the Dean of Graduate & Online Programs at St. Thomas University.

Learn more at:http://expandyourhappy.com

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Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Scholarly Writing is a skill that requires practice – this podcast gives you tips and techniques to hone this critically important skill.

“The magic of writing is the magic of discovery.”

“Writing is intercourse…there's other people involved and there's an intimacy and, a need for connection...”

“Writing is communication without you being in the room…it all has to be there on the page.”

“Good writing is like good bricklaying. It's a craft. You’ve got to do it for it to be good. And if you don't practice it, it's gunna suck.”

“It's only by finding ourselves through our writing that we become the better scholar that we want to be to make that impact.”

Top 10 Tips:

1. Go old-school - get out a pen and paper and write long-hand. This builds in a major edit as you input your writing into your computer.

2. Editing is KEY to better writing – this means just go for it with your first draft. Just write!

3. Change where you write/edit. Literally change the place where you write to move through a block.

4. Reduce that dreaded passive voice: Print your essay and circle every “is” and then edit.

5. Remember you are writing for your reader – be mindful of this.

6. Model, model, model!!! Find a favorite paragraph that resonates with you. Re-write it with your topic, following exactly that syntax. Mimic the syntax.

7. Read journals in your field.

8. Discover what journal you want to be published in, find an article. Mimic it with your research.

9. Engage with what you are reading. Develop a relationship with the writing you are reading.

10. Paragraph transitions are critical! Think about your writing like giving a gallery tour. Take your reader on a tour.

“So I guess we just need another generation of professors who are a little more heartful, a little less heart, less, a little less arrogant.”

William “Memo” Nericcio has his Ph.D. in Comparative Literature from Cornell University. A Professor of English and Comparative Literature, He is currently the director of the Master of Arts in Liberal Arts and Sciences Program and serves on the faculties of Chicana/o Studies & Latin American Studies at San Diego State University.

Connect with Bill

https://www.facebook.com/william.nericcio

https://twitter.com/eyegiene

http://eyegiene.tumblr.com

https://vimeo.com/textmex

https://malas.sdsu.edu/textmex/

https://www.instagram.com/william.nericcio

https://www.linkedin.com/in/nericcio/

Learn more at:http://expandyourhappy.com

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Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Today’s episode focuses on the importance of having a systematic note-taking system. It might sound rudimentary, but it truly is the key to your success.

Dr. Jen Robinson received her MA in Applied Linguistics and TESOL from Ohio University and her Ph.D. in Education from Washington State University. She has over two decades of experience as a K-12 and university English as a second language teacher. Jen has served as an adjunct for Concordia U, Lakeland College, and National Louis University. She is currently an associate professor and lead faculty at the University of Arizona Global campus.

Can you answer the question: What is your note-taking system?

Highlights and Tips:

· To be successful you need to be a good systematic note-taker – use a synthesis matrix

· Note-taking is a skill that is related to achievement

· Do not rush the process of becoming an expert!

· You will be reading hundreds of articles – you must have a systematic way to organize all of this information

· Consider reading an article and taking notes on it every night

· Find a system that works for you (online, long-hand, hybrid: Excel spreadsheet or post it notes on a wall – both work; find the method that feels best to you!)

· Set-it up so that your first column is your citation, then general notes, then have a column for each of your main variables/constructs of interest

· Time saver – sets you up to write faster, you have info ready when your committee requests it, your lengthy reference section is completed as you read your articles, etc.

· When you take notes in your own words it protects you from potential plagiarism

· Translation hypothesis: Your brain needs time to process the information and a synthesis matrix is one way you can facilitate this process

· Let your habits be elastic! Be nimble, be agile (think Gumby!)

References:

Morehead, K., Dunlosky, J., Rawson, K. A., Blasiman, R., & Hollis, R. B. (2019). Note-taking habits of 21st Century college students: implications for student learning, memory, and achievement. Memory, 27(6), 807–819. https://doi.org/10.1080/09658211.2019.1569694

Salame, I. I., & Thompson, A. (2020). Students’ views on strategic note-taking and its impact on performance, achievement, and learning. International Journal of Instruction, 13(2), 1–16

Chen, P.-H. (2021). In-class and after-class lecture note-taking strategies. Active Learning in Higher Education, 22(3), 245–260. https://doi-org.proxy-library.ashford.edu/10.1177/1469787419893490

App: Liquid Text

Connect with Jen: https://www.linkedin.com/in/jennifer-r-48041056/

earn more at: http://expandyourhappy.com

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Both Drs. Michael Stewart and Kelly Olson Stewart received their EdDs from Arizona State University. Michael and Kelly got married and started a family and then decided to pursue their doctoral degrees on this episode they share insights about how to not just survive but thrive when there is a doctor in the house!

Tips:

1. Communicate!
   • Know when to ask for help – and then be specific about what you need.
   • Know when to give help – and be specific about how you want to help.
2. It’s a ride best journeyed together (the person in the program should consider inviting their partner/friend/family member along for the ride and the person not getting the doctorate should consider being a co-pilot).
3. Get creative and carve out small chunks of time when you can be totally present with each other.
4. Find your theme song (see below)

P-Prioritize

A-Activate support systems

R-Reorganize space/time/systems

T-Talk

N-Navigate & notice

E-Energize

R-Review & Remind

The theme song they used for their journeys:
I Won’t Give Up (by Jason Mraz)

When I look into your eyes

It's like watching the night sky

Or a beautiful sunrise

Well there's so much they hold

And just like them old stars

I see that you've come so far

To be right where you are

How old is your soul?

Well, I won't give up on us

Even if the skies get rough

I'm giving you all my love

I'm still looking up

And when you're needing your space

To do some navigating

I'll be here patiently waiting

To see what you find

'Cause even the stars they burn

Some even fall to the earth

We've got a lot to learn

God knows we're worth it

No, I won't give up

I don't wanna be someone who walks away so easily

I'm here to stay and make the difference that I can make

Our differences they do a lot to teach us how to use the tools and gifts

We got yeah we got a lot at stake

And in the end you're still my friend at least we did intend

For us to work we didn't break, we didn't burn

We had to learn, how to bend without the world caving in

I had to learn what I got, and what I'm not

And who I am

I won't give up on us

Even if the skies get rough

I'm giving you all my love

I'm still looking up

I'm still looking up

Well, I won't give up on us (no I'm not giving up)

God knows I'm tough (I am tough) he knows (I am loved)

We got a lot to learn (we're alive, we are loved)

God knows we're worth it (and we're worth it)

I won't give up on us

Even if the skies get rough

I'm giving you all my love

I'm still looking up

https://www.youtube.com/watch?v=O1-4u9W-bns

Learn more at:http://expandyourhappy.com

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Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Debra Woog obtained her MBA from the MIT Sloan School of Management. She is a Crisis Navigation Partner™ with over 30 years of experience as a leadership researcher, executive, and advisor. The Boston Globe profiled Debra for her outstanding abilities to select talented candidates, motivate and develop employees, and resolve conflicts between people as well as between organizations. Her work has been featured in publications like Forbes, Inc. and U.S. News & World Report.

What is a Crisis Navigation Partner?

A designated confidential resource who helps people through so they can lead their way to the best possible outcome from experiencing a personal or business or professional.

Crisis is inevitable.

The 3 C's of Preparing for Crisis

1. Capacity

2. Communication

3. Community

You can use the 3 C’s if you are in crisis mode AND use them to build your muscles so when one comes you are ready!

Lyric/Quote: “Those who dive into the sea of affliction, bring up rare pearls!” – Charles H. Spurgeon. In other words, like pearls, wisdom and resilience are born from that which causes discomfort.

Podcasts referenced during the episode:

Expand Time with Apa-Japa: https://www.buzzsprout.com/1547113/9315017

Unleash Your Genius- The Secret of Self-Care: https://www.buzzsprout.com/1547113/6988105

The Myth of Time Management with Mark Woods: https://www.buzzsprout.com/1547113/7136806

Connect with Debra

http://facebook.com/connecttwo

https://www.instagram.com/connecttwo/

https://www.linkedin.com/in/connecttwo/

The assessment we discussed on the show:https://connecttwo.outgrow.us/HC

Get your Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Play along with me as I share my all-time favorite ventral vagal toning exercise.
In just about a minute you will be moved to a state of ease and grace. 

This Podcast is brought to you by: http://Expandyourhappy.com/store

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Are we teaching students to be unhappy?

In this episode, I chat with Dr. Leonard Cassuto. He is a professor of English at Fordham University. He writes the graduate advisor column for the Chronicle of Higher Education and has been on the graduate education frontline for years – publishing The Graduate School Mess – What Caused It and How We Can Fix It in 2015 and more recently co-authoring The New PhD: How to Build A Better Graduate Education with Dr. Robert Weisbuch.

They argue that graduate school has been preparing PhD students for jobs that don’t exist and encouraging students to want those jobs to the detriment of their career success and personal wellbeing.

8 – 4 – 2 – 1
8 people begin, 4 complete, of those only 2 end up in a tenured track job and only 1 of those 2 end up at a research university/university like where they went to grad school.

How do we teach students how to be happy and satisfied?Three major themes

1. Career diversity -
   • Degree leads to expertise in other social sectors. No shortage of jobs if you are creative – skills you learn can apply to nearly every career imaginable.
   • Career counseling – what to do with what you know.
2. Socially engaged / Public Facing – Apply what you know
   • Higher education should benefit all of society – let’s reform graduate school so that it illustrates public good that higher ed is and should be.
3. Student-Centered – versus functionary of faculty research
   • Care for the student – Ethically and responsibly

Stakeholders

• Administrators – create the structure that allows change to happen – the buck stops at the president’s office. Empower the graduate deans.
• Faculty – need to understand that students become first – this is a push back against history – implied and practical understanding that it is NOT for students it is an off-shot of faculty research
• Students – you have a choice – be the CEO of your graduate education – you will live the choices you make and that will become the life you live. Be thoughtful, aware, and informed.

We’ve known what the problems are – time to do something about it!

Listeners can receive a 30% discount on The New PhD with the code HTWN from the publisher’s site, press.jhu.edu

Connect with Len
twitter: @LCassuto
instagram: l_cassuto

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Have an idea for the 5th H? Email me: ExpandYourHappy@gmail.com

What does it take to be successful in a doctoral program?

Horsepower

• Intellectual discipline comes from nature and nurture

• Doesn’t mean PHDs are smarter – but they are more educated

• If you’ve come this far, you probably have the horsepower, but even the strongest horses need to be broken and trained.

Humility

• Doctoral study is humbling

• You may be used to academic success

• You may NOT be used to receiving lots of feedback or having to apply yourself at maximum (

• You’ve spent 20+ years in school learning shortcuts to success – now you have to relearn your learning process – that requires humility to accept what has worked for you in the past may not work now

• The sooner you humble yourself to the process and learn how to incorporate feedback, the quicker you will finish

Hmmmm

• Hmmm… is intellectual curiosity

• Students often want to use a dissertation to prove their perspective is correct, or to show that their ideas are right; however, if we already know the answers, then there is no point in doing a research study

• Doctoral research is about discovery – about learning what is not known. Often the most interesting findings are the ones that are the opposite of what we thought they would be.

• We have to be open to new ideas and perspectives

• We have to be truly curious about what answers will emerge from our study

• We have to embrace that the more we learn, the less we know.

Hard Work

• There is a reason many say a dissertation is the hardest thing you will ever do

• 500-750 hour example – to finish in a year requires 10-15 hours a week (and that’s a real 10-15 hours researching, writing, and revising… not just time in front of a computer)

• Difficult transition – by the end of coursework you have taught yourself to be superefficient in getting papers done - that is not the same as the iterative process of dissertation writing

• You will have to be somewhat selfish and make short-term sacrifices

9: The Dissertation Shift with Dr. Todd Fiore https://www.buzzsprout.com/1547113/7242724

47: On Curiosity and Being Human with Dr. Peter Williams https://www.buzzsprout.com/1547113/9161038

This Podcast is brought to you by: http://Expandyourhappy.com

Get your Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Want to THRIVE in uncomfortable situations?The technique discussed in this episode is NOT recommended for pregnant women and people with cardiovascular issues. See your doctor before practicing cold water therapy.
On today’s show, I chat with Michael Roviello, cofounder of Optimyze – a human optimization center that combines ancient wisdom with cutting-edge wellness technology to bring you back to your roots.

Michael holds master’s degrees in both business administration and education.

Prior to his academic work, he had a career in the U.S Navy during which he was deployed around the globe as a helicopter rescue swimmer, combat search and rescue crewman, and anti-submarine warfare operator. Injuries sustained during this time led him on a journey to re-discover how we can take responsibility for our physical, mental, emotional, and spiritual wellbeing.

After declining a professional recommendation for a second cervical surgery, Michael explored alternative methods seeking solutions to his chronic pain, anxiety, depression, insomnia, and neurological issues. His journey led him to discover the Wim Hof Method, a method that has resulted in pain management, improved sleep, decreased inflammation, clarity, peace of mind, energy and resilience.

Cold Water Therapy is a tool that will train you to “embrace the suck” – something all doc students could use!

Benefits of cold water therapy

1. Powerful anti-inflammatory

2. Promotes circulation

3. Metabolic benefits

4. Better adaptation to stress

5. Enhances cognitive functioning

6. Improves resiliency

7. Facilitates positive emotions

8. Immediately brings you into the present

How to do practice cold water therapy

1. Turn water to cold at the end of your shower

2. Allow water to hit your back

3. Close your eyes

4. Focus on your breath and SLOW it down– breathe in through your nose and expand your exhale

5. LET GO – use a repetitive statement like a mantra (I am strong, I am powerful, I am confident, I am safe, I am smart, etc.) or prayer

6. Start small 10-30 second and work up to 2 minutes

My favorite way is an ice bath at OPTIMYZE: https://www.optimyze.me/

Wim Hof story: https://youtu.be/Ame5F9MaGJA

Connect with Michael:
IG:michael_the_arc
IG:optimyze_me

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Practice along with me as I lead you through my favorite mediation/breathwork practice.

This Podcast is brought to you by: http://Expandyourhappy.com/store

Get your Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Dr. Tim Stafford holds a PhD in Education/Instructional design for Online Learning and has over 30 years as an educational leader and innovator with an emphasis in leading educational technology and e-learning development teams for blended and asynchronous learning environments, institutional technology rollouts, accreditation, curricula development and development of professional learning environments and infrastructures.

In this episode, he shares The 4 U’s of Great Dissertation Research:

1) Useful – Would this research be useful to the field? and Is it useful to you (is this feasible?)

2) Unique –How is your research going to be different from what everyone else has done in the field? How does this point back to you as a unique researcher?

3) Urgent – If you don’t do this research what happens? Why do we need to know this now?

4) Ultra-specific – This isn’t the time to think too big. Remember the wall of knowledge – each field is a brick and you are bringing one tiny grain of sand

The Medici Effect by Frans Johanasson: https://amzn.to/3AZ2mFA

Choosing your area of research topic link: https://youtu.be/BBiom9qWu1U

Your passion could be your pitfall download link:https://www.expandyourhappy.com/1pager

Connect with Tim

Linkedin: https://www.linkedin.com/in/tmstaffordphd/

Insta: https://www.instagram.com/tmstaffordphd/

Facebook: https://www.facebook.com/tmstafford1/

More resources at: http://Expandyourhappy.com

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Zach is a mental health advocate, national speaker college success coach, and author of the book: You're Not Alone. His goal is to help students and organizations understand the complexities of depression and anxiety in today's modern world. Through his personal experiences and extensive research, he is able to relate and clearly articulate why now more than ever, it is critical to understand how to manage your mental health.

Today's show dives into the topics of anxiety, depression, and suicide. If you or a loved one is experiencing thoughts of suicide, or is in need of help, please call the national suicide prevention lifeline at 1-800-273-TALK (1-800-273-8255).

On this episode, Zach shares his story of how as an up-and-coming young techie his journey changed and he unexpectedly found himself an advocate of brain health; he is on a mission to crush the stigma of seeking help when your brain health isn’t where you want it to be.

Key points:

1. You need to know: You are not alone!

2. Brain health is not binary (well/unwell). It exists on a continuum, just like physical health.

3. Ways to care for your brain:

4. Talk therapy – find one that works for you

5. Meditation – just 10-15 minutes; think of it as exercise for your brain
6. Exercise/movement
7. Sleep 8-10 hours

Connect with Zach
https://www.facebook.com/zach.westerbeck
https://www.instagram.com/zach_westerbeck

Get Zach’s book: https://amzn.to/2XZN0CN

Other resourcesDavidji podcast: https://www.buzzsprout.com/1547113/7485712
Unleash Your Genius podcast: https://www.buzzsprout.com/1547113/6988105
Use Sound for Better Sleep and Studying podcast: https://www.buzzsprout.com/1547113/8741814

This Podcast brought to you by: http://Expandyourhappy.com/store

Get your Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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If you are feeling stuck in your program, it might be because your curiosity muscle is weak. Ask yourself: Have you stopped asking why?

Learn why your curiosity muscle is so important and how to exercise it with Dr. Peter Williams.

Peter completed his PhD at Texas A&M in Educational Human Resource Development and was teaching faculty how to teach online before the turn of the century. Currently, he's Associate Professor and Interim Assistant Department Head of Ed Leadership at Texas A&M Commerce. He's been teaching and advising doctoral students since 2009 and loves working with adults to figure out how to make sense of their complex worlds. When he’s not helping his students develop their curiosity you will find him strumming his ukulele, roasting coffee, and telling dad jokes.

Tips:

• Embrace that you will never know everything and start getting curious
• Don't forget to PLAY!
• You can infuse joy in your journey by simply reconnecting with your innate curiosity.
• Any barrier or challenge will look different if you can view it through a lens of wonder, which makes room for humor (and who couldn't use more of that?)
• When you read published research, ask questions: 1. I wonder why…..and 2. Isn’t it interesting that…?
• Use questions to lead your Literature View
• Pique the curiosity of your committee, tell a story (a mystery story) with your dissertation.
• Don’t be afraid of dual emotions: Frustration and curiosity can be a powerful mix!

Curiosity is the antidote to judgment. When you look around the world today, it’s easy to see people have stopped being curious. Be part of the solution – Get Curious!

As promised – some Dad Jokes:

1. What did the ocean say to the beach? Nothing, it just waved.

2. Did you know curious people live longer? That's because curious people are lifelong learners. Learners are also known as pupils. And pupils dilate [this is where you laugh]

Connect with Peter: https://www.linkedin.com/in/pete59

DOC101 Podcast: https://podcasts.apple.com/us/podcast/doc101/

Mindmapping podcast: https://www.buzzsprout.com/1547113/9102333

Resources available at:http://Expandyourhappy.com/store

Get your Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

Reserve your spot here: https://jillthiry.com/reserve-a-class/ola/services/set-your-intentions-class-summer-wednesday

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Vernon (Vern) Czelusniak has his Ph.D. in Computing Technologies in Education, Nova Southeastern University, and is currently the Program Director for Ed.D. Leadership and Innovation Programs. St. Thomas University

He brings over thirty years of experience developing result-driven curriculum and delivering enthusiastic instruction using different technologies. He continuously seeks new ways to enhance instruction and in this episode, he talks about mind mapping.

Mind-mapping is a tool that will help you organize, remember, and plan…give it a try.

MindMap by Tony Buzan – http:// www.imindmap.com

FreeMind – http://freemind.sourceforge.net

MindMeister – http://www.mindmeister.com

SpinScape – http://www.spinscape.com

MindManager- http://www.mindjet.com

Visual Mind – http://www.visual-mind.com

Mind Genius – http://www.mindgenius.com

Smart Draw – http://www.smartdraw.com

Resources available at:http://Expandyourhappy.com/store

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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“The idea of Action Research is taking action.” Linnea Rademaker

In this episode, I speak with Dr. Linnea Rademaker about Action Research.

Dr. Rademaker holds a PhD in Curriculum & Instruction from the University of Illinois at Urbana-Champaign and is a professor in the EdD Program in Organizational Leadership at Abilene Christian University. She also serves as the current (2020-2022) chair of the American Educational Research Association Action Research Special Interest Group (AERA AR SIG) and hosts a podcast called Action Research: Global Conversations.

What is Action Research? (taken from the AERA AR SIG website – link below)

Action research seeks transformative change through the simultaneous process of taking action and doing research, which are linked together by critical reflection. Action research practitioners reflect upon the consequences of their own questions, beliefs, assumptions, and practices with the goal of understanding, developing, and improving social practices. This action is simultaneously directed towards self-change and towards restructuring the organization or institution within which the practitioner works.

· Action Researchers are often asking questions like How do I improve my practice?

· Action research is more than a “method” – it is a way of thinking, of viewing the world.

· Rather than being an “observer” researchers participating in Action Research are part of the research; it is personal.

· Action Research requires courage and commitment and leads to self-empowerment and positive change.

· If you are a doc student and you want to do this research, find someone who is familiar with IRB protocol early in the process.

· If your questions lie in the contextual problem-solving arena, there's a good chance that Action Research will give you what you need to solve that problem.

Resources

AERA AR SIG Website: https://sites.google.com/view/aeraarsig/current-news

Dr. Rademaker’s Podcast: Action Research: Global Conversations Podcast Home: https://anchor.fm/linnea-rademaker

Additional resources available at:http://Expandyourhappy.com/store

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Picking an area of research for your dissertation or doc project does not need to be overwhelming if you answer three questions and complete a simple exercise.

Want to follow along with the worksheet? Get it here: https://www.expandyourhappy.com/opt-in-c22f8874-30c7-4740-90ab-6b3780aff8bb

Three Questions

1. My degree program (and if appropriate, specialization) is:
2. Where do I see myself 5-years post-degree?
3. What do I genuinely want to be an expert in, that would be a logical step to my answer(s) in #2? Need help? If you were to give a TED Talk, what do you see yourself speaking about?

Exercise for clarity (do this for each general research area you listed in #3 above)

Listen to episode #29: Leverage Your Librarian (https://www.buzzsprout.com/1547113/8431136) and then get into your university library. Locate and read at least 7 articles (you will likely need to scan 2-4 times that amount to land on a solid 7 articles).
Tips:

• Limit search to last 3 years (expand if you need to, but don’t go past 5 years)
• Look for systematic literature reviews and/or meta-analyses (get a librarian's help if you can’t find these and note you might have to extend the time frame a bit)
• If you don’t already have a system for organizing your articles, now is a good time to do that – check out the free resources on my website:
• Highlight/keep notes of possible research ideas

After reading 7 articles, you should have a pretty good idea as to whether or not you are onto something in terms of a GENERAL research area (or areas).

Your next step is to listen to episode #14: The Best Dissertation is a DONE Dissertation (link below) and then meet with a faculty member to discuss your thoughts.

Additional Resources
The Doctoral Process: Things You Need to Know (that they probably won't tell you): https://www.expandyourhappy.com/HDSP121
The Best Dissertation is a DONE Dissertation:
https://www.buzzsprout.com/1547113/7455607
Applied vs. PhD Degrees (what is the difference?):
https://www.buzzsprout.com/1547113/8409468
Reality Check: Is a Doc Program for You?
https://www.buzzsprout.com/1547113/8609514
Leverage Your Librarian:
https://www.buzzsprout.com/1547113/8431136
Free Reference Software:
https://www.ExpandYourHappy.com/Store
Pick up your Happy Doc Student Swag here:
https://www.ExpandYourHappy.com/Store

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Want to teach online?

Dr. Todd Fiore, Director of Quality for Graduate Studies at St. Thomas University discusses how to get your foot in the door.

Teaching online can be a great way to create a stream of income AND give back to the academic community.

Tips:

1. It is competitive, so be persistent and stay positive (don’t give up!)

2. Don’t be surprised if the institution that granted your degree will not hire you (this is very common)

3. If you are not familiar with teaching online, seek out free resources to educate yourself, or enroll in a certificate program related to online teaching

4. You need more than your doctorate – you need experience and recommendations

5. Get experience ANYWHERE you can (training at your organization, local venues, community colleges)

6. Network (via conferences, Linkedin, faculty teaching your courses) while you are in school and develop relationships that can lead to not only connections with potential work, but great letters of recommendation

7. When asking for letters of recommendation, send as much info as you can

8. Never use someone as a reference unless you have asked

9. If you want to make a living teaching online, be prepared for the need to work at multiple places.

10. Tend to the relationships you have with your committee – be the type of person they can recommend for a job.

Resources available at:http://Expandyourhappy.com/store

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Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Jeff Zuckerman holds master’s degrees in social work and journalism from the University of Minnesota. He was a social worker, a newspaper reporter and editor, and for many years the director of the writing center at Walden University. He was a reviewer of the APA style manual, 7th edition. Over the past 25 years he has edited more than 1,600 dissertations in the behavioral and social sciences, and he has talked with thousands of doctoral students about writing. Jeff is the author of "Unglued: A Bipolar Love Story," his 2020 memoir about the turmoil of caregiving and self-care following his wife's diagnosis with a late-onset mental illness.

Tips for Academic Writing:

1. Understand this is like a foreign language; an editor/coach can help.

2. Find academic writing that you enjoy and emulate that.

3. Start with an outline (and be OK with it changing).

4. Read the book: Writing for the Social Scientist by Howard S. Becker: https://amzn.to/3D6cbDf

5. Use the MEAL method: Main idea, Evidence, Analyze, Lead into next paragraph

6. If you have access to a Writing Center – USE IT!

7. Use the feature on Word to LISTEN to your writing

8. Use a reference software like Zotero: https://www.zotero.org/

9. Use Grammarly: https://grammarly.go2cloud.org/aff_c?offer_id=3&aff_id=66812&source=website

10. Use an editor for things that will take you time and cost you your sanity – it might be things that just need to be created like a Table of Contents, Tables, Figures, etc. It might be that you will save time and your health by hiring a coach who you work with weekly.

11. Practice, practice, practice

Bonus Tips:

• Try to not be too Type A - it will never be PERFECT!
• In the end: Good enough is good enough!

Other resources available at: http://Expandyourhappy.com/store

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Dr. Birgit Fisher is a licensed Clinical Psychologist, an EMDR Clinician, an Acupuncture Detox Specialist, and an accredited site visitor for the American Psychological Association. She operates a private practice in Pueblo Colorado where she specializes in forensic and neuropsychology, with a focus on treating complex trauma. She is a Clinical Member of the Association for the Treatment of Sexual Abusers (ATSA) and has been approved by the Sex Offender Management Board as a Clinical Supervisor and Full Operational Level Provider and Evaluator for Adults, Adults with Disabilities and Juveniles. She has been a presenter at multiple national and international conferences, and is published in the areas of neuroscience, gerontology and neuropsychology. Birgit has taught at several Universities, both nationally and internationally. In addition to her teaching, clinical, and forensic work, she consults all over the world in the areas of risk management, mental health, trauma, program development and program compliance.

The entire doctoral process, but particularly the Dissertation needs to be approached as a marathon, not a sprint.

Tips:

1. Take the time (and instruction from your Chair) as you wrap your head around the task at hand).

2. Get organized! Electronically or on paper. Using notecards is a great hack for creating your literature review. The earlier the better (this should be happening LONG before you are formally working on your dissertation/doc project).

3. Ask questions! (See episode #40: How to Not Ask Dumb Questions).

4. Start with the abstract. Then skip to the discussion section (looking for recommendations for future research). Then when you find something interesting, pull the article, and put it in the appropriate folder.

5. Learn APA style ASAP.

6. Use every opportunity to hone your doctoral-level writing. And if you need an editor – PLEASE get one (see recommendation on my website – below).

7. Check out the 1-page alignment worksheet (and episode #14 – see link below).

8. Consider a coach for assisting you with your data analysis.

1-Page Alignment Worksheet: https://www.expandyourhappy.com/1pager

Other resources (including free organization software) are available at: http://Expandyourhappy.com

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Asking questions in a way that makes you look smart isn't rocket science.

Two steps:
1. Spend time looking for the answer (even just 10 minutes).
2. If you can't find it, articulate it in a way that shows you are an intelligent, tenacious, and detail-oriented person (qualities we expect to see in a doc student).

Bonus Tips:

• When possible, frame it as a yes/no question
• Use a spell/grammar checker

I use GRAMMARLY: https://app.grammarly.com/?affiliateNetwork=ho&affiliateID=66812&utm_source=program

You are in a program grooming you to be an independent scholar and demands you know how to think. You have a brain. For goodness sake, use it :)

Other resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Simplify Your Life and Improve Your Health with Intermittent Fasting (AKA restricted eating).

Like with any significant lifestyle change, be smart. Consult a professional before you jump in.

Shana Hussin is a Registered Dietitian Nutritionist who has worked in the nutrition field for over 20 years. Using unconventional nutritional therapies of intermittent fasting, balancing food intake and eliminating foods that drive obesity her clients are able to attain lasting results. Her book, Fast To Heal, details the science and power behind intermittent fasting and outlines a 5-Step approach to implement her teachings.

On today's show she talks about a way to eat that not only simplifies your life and saves you time but has the potential to radically improve your health and overall well-being.

Connect with Shana

Email: shana@fasttoheal.info

Facebook: Fast To Heal

IG: shana.hussin.rdn

Product bundles can be found at: https://www.fasttoheal.info

Free email course and introductory guides: https://www.subscribepage.com/fasttoheal

Other resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content and keep Heather going with a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Dr. Chris Cappannelli is back (listen to episode 21- Should I pursue a doctoral degree? If you haven’t already!) https://www.buzzsprout.com/1547113/8169838

Chris Cappannelli is a federal special agent who received his EdD in Leadership and Management from St. Thomas University in 2018. He has a long and successful career with the government holding diverse positions of increasing complexity and sensitivity, including the Department of Justice, the Department of Treasury, US Customs and Homeland Security Investigations.

Take-Home Messages:

1. Chairs are critically important to the success of any doctoral candidate. You must learn how to communicate effectively with them!

2. It is up to you to show your Chair that your degree is a priority.

3. Chairs dictate the rules of engagements, not the other way around (e.g., you might have to take time off work to attend a meeting).

4. Most people do not chair for the money – frankly, it is a job that is generally underpaid.

5. Many Chairs are overwhelmed with students – be the one that they want to spend their time on – be a STAR.

6. Documentation may be your saving grace.

7. Your Chair is human with life happening at them, too.

8. Going MIA sends a clear message that you don’t care.

9. Own your Dissertation/Doctoral Project by stepping into the role of Independent Scholar (if you need someone to hold your hand, then reconsider this degree and if you still want to move forward, then hire a coach).

10. Before going “upline” double-check you did not miss an email or message and do a reality check (Do you perceive your Chair is unengaged because you refusing to listen to their feedback?). If you go upline, use respectful language and be patient (and prepare for the unthinkable).

Tips for Chairs and Students that build trust and respect:

1. Communicate needs/wants/expectations about communication, including modes.

2. Respond to emails, texts, classroom messages PROMPTLY (within 24 hours is best), even if it just to say you got the message.

3. Communicate when you will be “off the grid”.

4. Maintain professional boundaries but do communicate when something is going on that will impact the progress of the degree.

5. Document key milestones (for students and chairs: missed meetings, response times that exceed university policy; for chairs: documents that show the student is not attending to feedback – change matrices are great for this; for students: documents that are reviewed with little feedback).

6. Use send/read receipts on emails.

7. For students: Make the most of the limited time your Chair has – use editors, peer support, coaching, etc. as needed.

8. This is a relationship and will need tending to like any relationship – if you are a Chair – determine how many students you can reasonably mentor. If you are a student – you might want to ask potential Chairs how many students they are already chairing before you agree to their mentorship.

Other resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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At the time of this recording (Dec 2020) Paul Shaw was a second-year doctoral candidate at Union Institute and University with his is major area of concentration: Humanities and Culture. He was also pursuing a certification in Creative Writing and splits his time working on his musical career in performance and composition, conducting scholarly research, and teaching.

You don't have to be a born-academic to thrive in a doctoral program.

What's more important is to make sure you are in the program that is right for YOU!

BEFORE YOU APPLY:
1. Consider if this is the right time: https://www.buzzsprout.com/1547113/8169838
2. Consider if what program would be value add: https://www.buzzsprout.com/1547113/8609514
3. Do your research (including understanding if the program requires a dissertation or applied doctoral project and read the course descriptions).
4. Decide if a residency component is important to you and understand what the requirements are surrounding residencies.
5. Once in your program, find your tribe ASAP (having trouble? check out the group I host at https://www.expandyourhappy.com
6. Once you find your tribe, build those relationships (you will need their support and they will need yours!)
7. Find your happy space (a way to be grounded); breaks will keep you sane and thinking clearly - In fact, this is episode is one of my pillars: Unleash Your Genius - The Secret of Self-Care: https://www.buzzsprout.com/1547113/6988105
8. Set your default to discovery mode!
Remember: Being an independent scholar does not mean going on this journey alone!

Learn more about Paul Shaw: http://paulshawmusic.com/about

Check out his musical creations: https://open.spotify.com/playlist/1PGRqVgCmkro8xRFvwZJpo?si=1d7b48ae13f841c6

Other resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Ben Mastracco is a Plant-Based Food Coach based out of San Diego California. He specializes in helping overwhelmed dieters transition to a (mostly) plant-based diet, become meal planning pro's, and find confidence, ease, and enjoyment in healthy eating.

Planning meals is a time-saver AND when you plan you are more likely to eat better (and you need to take care of YOU during this process).

Meal planning can be SIMPLE and FUN!

Ten Tips:

1. Approach meal planning and cooking from the lens of “How can I have more fun?” Ask yourself: What do I want to eat? What would be FUN to eat?

2. Do not over-complicate things (buy healthy pre-made items, like pizza crust and sauce versus making those from scratch)

3. Find 3-4 recipes (that’s it!) You can find recipes on Ben’s website (below), google or use the app Epicurious

4. When searching recipes, add the keyword phrases “20 minutes” or “fast” or “simple”

5. Get the whole family involved (from finding recipes, to shopping, to prepping, cooking and clean-up!)

6. Make a grocery list based on the recipes

7. Make extra so you have left-overs

8. Prep one day/week

9. Try the Buddha Bowl (ebook below)

10. Stick with it (like all new habits you need to be consistent)

Buddha Bowl eBook: www.BenMastracco.com/Buddha

Connect with Ben:

https://www.benmastracco.com/

@benmastracco

Other resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Dr. Eva Mika obtained her PhD in clinical-community psychology from DePaul University Chicago. She is a leader, educator, advocate, and applied researcher who thrives on helping adult learners acquire the practical skills related to applied psychology. She is currently Acting Associate Dean for the School of Continuing and Professional Studies at Loyola University Chicago where she embraces and promotes cura personalis as part of the Ignatian Heritage of caring for the entire person.

Tips for students

• Communication is key
• Listen
• Trust
• Show respect
• Be candid
• Be an advocate for yourself – request a 30-minute video call at the beginning of the process and regularly during the process
• Understand that Chairs are busy people; respect their time
• DO NOT IGNORE FEEDBACK
• Ask questions
• Be ok with rejection (see feedback podcast below)
• Cool off before communicating something you might regret later
• Find support outside your Chair (see podcast below)
• Understand that conflicting feedback is a part of the process
• Pause and consider if you really want this
• You chose this so drop the victim mentality (time to leave your program? see the good goodbye podcast)
• A good question to ask when you are getting feedback: Are the bones there? Ask about the foundation of your project.
• Don’t be stubborn
• Be mindful of your topic selection (see podcast on things you should know)
• Ask for what you need, but understand you may be asking for things that aren’t your Chair’s responsibility
• Do your part – step up to the plate and be responsible and accountable for your degree

Tips for Chairs

• Communication is key
• Offer a video call prior to starting the project and regularly throughout; be candid about how you work with students
• Have the conversation about WHY the student is pursuing the degree
• Recognize your role of welcoming the student into the profession - this goes beyond mentoring a dissertation/doc project
• If you have a resistant student, share this podcast
• Be aware of possible burnout - do you need a break or reduced student load to be the best Chair you can be?
• Encourage students to build a support system outside of you (you are not their therapist!)
• Don’t forget about your self-care (see self-care podcast below)
• Build your own system of support

Loyola University Chicago Applied Psychology Program
https://www.luc.edu/adult-education/degree-completion/applied-psychology/

The Doc Journey: Things You Need to Know (that they probably won’t tell you) https://www.buzzsprout.com/1547113/6911234

How to Feel Good about Feedback https://www.buzzsprout.com/1547113/8063165

The Online Doctoral Journey: Building a Community of Support https://www.buzzsprout.com/1547113/8234175

Reality Check: Is a Doc Program for You?
https://www.buzzsprout.com/1547113/8609514

Should I Pursue a Doctoral Degree – https://www.buzzsprout.com/1547113/8169838

The Good Goodbye https://www.buzzsprout.com/1547113/8016142

Unleash Your Genius: The Secret of Self-Care

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Karen Newell is an author and specialist in personal development with a diverse body of work that rests upon the foundation of heart-centered consciousness. As an innovator in the emerging field of brainwave, entrainment, audio meditation, Karen empowers others in their journeys of self-discovery by demonstrating how to connect to inner guidance, achieve inspiration, improve wellness and develop intuition. She is co-founder of sacred acoustics and coauthor with Evan Alexander III, MD, of Living in a Mindful Universe.

The Power of Sound

• Sound has been used for millennia to heal
• We are mostly water and water is highly impacted by vibration/frequency, so this makes sense
• Certain tones can be very calming (like crystal bowls, tuning forks, or brass bowls – see links below)
• If meditation is difficult for you, try using sound (think of it as training wheels)
• Sound will help you pay less attention to the thoughts (that will always be there)
• YOU CAN MEDITATE!
• Research by Dr. Anna Yusim found a 26% decrease in anxiety levels, better sleep and better focus after using the technology for just two weeks (this pilot test used the Whole Mind Bundle)

Brainwave entrainment is moving the brainwaves to a particular state.

You might not find results with recordings on YouTube due to the way the sound is delivered (so give Sacred Acoustics a try – link below).

Get the best results by using headphones or earbuds (so you are delivering the sound to each ear separately).

Brainwave states

Delta – sleep state 0-4 Hz

Theta – meditative state 4-7 Hz

Alpha – focused state 7-12 Hz

Beta – waking state 12-30 Hz

Binaural beats are used to deliver a different frequency to each ear. The difference between the frequencies creates the brainwave state.

Sacred Acoustics uses binaural beats, monaural beats and harmonizes the frequencies so the sound is pleasing to the ears.

Bottom line: We all have a unique brainwave print (like a fingerprint). So different sounds will impact people differently. Don’t give up! Keep on trying. You might have results immediately, or it might take a few weeks.

Connect with Karen Newell: Karen@sacredacoustics.com

Sacred Acoustics: https://www.sacredacoustics.com/

Podcast with Anna Yusim, MD: https://www.buzzsprout.com/1547113/7913662

Crystal bowl (root chakra): https://amzn.to/3gNrEiw

Tuning forks: https://amzn.to/3qjSaDd

Brass bowl: https://amzn.to/3qglfzv

Other resources available at: http://Expandyourhappy.com

YouTube Channel: https://www.youtube.com/channel/UCZJ2EkKDtTbuC4C7FeM-69Q

Happy Doc Student Swag: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Corey Carlson has his PhD in Higher Educational Leadership from Old Dominion University. His multidisciplinary approach to life and learning has led him to research endeavors in higher educational leadership, higher educational student engagement and retention, as well as community workforce educational development.

Keys to facilitating a positive experience:

1. Peer support is critical, so find your tribe. Places to look: Your courses, LinkedIn, Facebook, etc. I have a group as well; you can find it at: https://expandyourhappy.com

2. Vocalize your ideas – talk to anyone who will listen. Be cognizant of how much you are talking; don’t burn out your network

3. Adopt a growth mindset. You are in a doc program, remember? YOU LOVE LEARNING!!! When you hit a block ask: What am I learning here?

· It’s OK to be pissed. But be sure to move through that feeling. See: https://www.buzzsprout.com/1547113/6988105

1. Realize the Doctoral Research part of your program is VERY different from completing your core courses. Want to know why grades mean nothing now? Download this: https://www.expandyourhappy.com/HDSP121

· More about this here: https://www.buzzsprout.com/1547113/7242724

1. Facilitate a good relationship with your Chair

· Communicate and request regular synchronous meetings –let your Chair decide how often they should be

1. ALWAYS be curious. When you experience feelings of discomfort, ask: “I wonder what I might be learning here?”

2. Your dissertation is an opportunity to LEARN. You will learn about science, your area of specialization, and you as a human.

· Learn more here: https://www.buzzsprout.com/1547113/8063165

Corey’s biggest piece of advice: Work 15 minutes/day on your project. It will add up and will get you DONE! Can’t bear opening up your doc? Then do 15-minutes of self-care and call it working on my dissertation. Here are some ideas:

TIPS for CHAIRS:

1. Remember they have never done this before; help them by being very clear about the very next task and what they need to do to complete that task.

2. Be timely in your responses to your students – even if the response is simply: “I got your doc and will have it reviewed in the next 10 days. Meanwhile, please be working on this, that, and the other thing.”

3. Consider the value of real-time communication

4. If a student doesn’t ask you for regular synchronous meetings, you might want to (especially if the student seems “stuck”). Personally, I find this schedule helpful: every other week pre-proposal and then weekly during data collection and analysis, then as every other week while writing chapter 5 and up until the defense. These can be 10–15-minute meetings but can save MONTHS.

5. Invest in yourself. Your students need you. Learn how to do this in a super simple way here: https://www.buzzsprout.com/1547113/6988105

“Reaching out to embrace the random, reaching out to embrace whatever may come” Tool

Resources available at: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Dr. Veronika Larova was a student turned colleague. In this episode, we discuss the emotional rollercoaster ride of the process, the post-dissertation slump, and lessons I learned as her Chair.

Her doctoral project was titled:

"The Evolution of Posttraumatic Stress Disorder Treatment: Lessons Learned from MDMA-Assisted Psychotherapy" Her project resulted in the development of the PACT Model and was recently published in the Journal of Humanistic Psychology: The PACT Model: Improving Outcomes in the Treatment of PTSD.
Link to article: https://journals.sagepub.com/doi/10.1177/00221678211009993
She is currently completing her Postdoctoral Fellowship at the Wright Institute in Los Angeles, where she provides individual therapy and facilitates women's groups.

Veronika presented as a “rockstar” student. She dedicated time to her studies and possessed the raw ability to make her a natural scholar-practitioner.

Take-Aways:

1. Don’t go this alone: Everyone needs support during the process.

2. Getting feedback can be tough, especially if you are not used to getting significant feedback on your scholarly work; listen to this podcast episode: How to Feel Good about Feedback: https://www.buzzsprout.com/1547113/8063165

3. Trust the feedback will strengthen your project.

4. Build a community of support; this podcast will help: https://www.buzzsprout.com/1547113/8234175

5. Seek support from your network – this includes peers, your Chair, and your family. While you can do this alone, the journey is more pleasant when you can count on the support of those who want you to succeed.

6. Take this one step at a time – you only need to know your very next step.

7. Trust the process

8. When you finish, just as you will be a different person, so might those who have had to take up new hobbies to fill time while you were working on your degree.

9. Acknowledge the post-dissertation slump and check out The Artist’s Way (journaling and the Artist’s date): https://amzn.to/3xowzvB

10. Be kind and gentle with yourself and those who support you

Resources available at: http://Expandyourhappy.com

Happy Doc Student Swag: http://Expandyourhappy.com

Support this free content by treating Heather to a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Jamie Hillman is a multi-passionate, purpose-driven human, on a mission to make the world a better place. Her podcast and blog (Jamie on Purpose) are for young professional women to learn all things professional and personal development along their journeys to being tomorrow’s world-changing CEOs, government officials, and community leaders. In this podcast she considers whether or not to pursue a doctorate.

STEP 1: REALITY CHECK

#1. Do I have the time? Residential programs often require you to work on your research full time making this question less relevant. Online programs will require a minimum of 15-30 hrs/week depending on course load and your ability. This is the equivalent to a part-time job.

#2: Do I have the money? How much debt am I willing to incur, understanding I may not receive the degree? Be proactive and decide right now the amount of money you are willing to spend. Yes, education is priceless, and many of those who start and don't finish say the experience was worth it, but please do ask yourself this question.

#3 Do I have the support? A doctoral program is not a Master’s degree plus. It is a transformative journey that will change you and those close to you. Do people do this without the support of their friends and family? Sure. But, it's often not pleasant.

Have a heart-to-heart talk with those who are close to you. How do they feel about the time and financial commitment? Are they willing to attend events without you (remember that 20+ hours?), take on extra responsibilities, incur debt with you, etc.

#4 Am I up for the task? A doctoral program is rigorous and even if you listen to every podcast, your body will experience stress. When was the last time you had a physical? Can your body take the added stress? How about your mind? Do you consider yourself a resilient person who can "bounce back" after trauma?

Get a physical and have a heart-to-heart with the person who knows and loves you best and ask them to share with you, candidly, if they think you are up for the task.

STEP 2: LET’S DIG DEEPER

#5 Do I have a clear end goal? Why do you want this degree? A doctoral degree is costly in terms of time, effort, and often money. You will need a clear and focused why for two reasons: (1) To confirm you even need this degree and (2) to keep you going when the going gets tough.

#6 Will a doctorate get me closer to this goal? Spend time researching whether or not this degree will get you closer to your end goal. Find someone doing what you want to do and ask their advice (LinkedIn is a great resource for this). If they do encourage you to get your doctorate, be sure to ask them what type.

#7 Is pursuing a program in line with your core values? If it’s not, why do it? See Jamie on Purpose and her core value exercise: https://jamieonpurpose.com/blog/core-values

EXTRA CREDIT: Do you consider yourself a nerd? Do you get excited when someone shows you how to improve something you think is already perfect because you see it as a learning experience?

Spend at least two weeks mulling over these questions.

Resources

16 - The Good Goodbye: https://www.buzzsprout.com/1547113/8016142

21 – Should I Pursue a Doctoral Degree: https://www.buzzsprout.com/1547113/8169838

25 - Applied versus PhD: https://www.buzzsprout.com/1547113/8409468

More at:

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Learn tips and tricks that will make writer’s block a thing of the past!

Louie Centanni, MFA, is a lecturer at San Diego State University and has been teaching writing, rhetoric, and composition for over a decade. He is also an online writing consultant at the University of Arizona Global Campus Writing Center, and as a writer, he has published several short works and essays. When the global pandemics aren't killing everyone's social lives, he tours as a standup comedian.

• It's a lot easier to make bad writing good than to make no writing!
• Writer’s Block – Does not exist – it is just an excuse for the fact we are terrified our writing doesn’t sound good.
• Writing is like any other skill: Practice, fail, practice, fail. Do not be afraid to fail. Our society teaches that failure is the worst thing ever, and it's not.
• Failure is feedback. Don't take it personally; laugh at yourself.

Tips:

1. JUST DO IT! Start writing anything that's on your mind, even if it's bad; just get some words on the page.

2. Write first, edit later (pretend like your delete key does not exist).

3. Make an outline; have a plan.

4. Then, ask yourself, what do I need to do in each sentence?

5. Write what you think you need to write, then show it to someone for feedback; feedback is information that will help you get on track.

6. Do not take feedback personally – this is a common theme on many of the episodes and if getting feedback is tough for you, listen to episode #18: “How to Feel Good about Feedback with Dr. Kelly Stewart” https://www.buzzsprout.com/1547113/8063165

7. Beware of imposter syndrome (we spoke about this on episode #9 “The Dissertation Shift with Todd Fiore” https://www.buzzsprout.com/1547113/7242724

8. Do not try to sound smart, do not attempt to “dress up” your writing. The BEST writing is CLEAR writing.

9. Follow templates if you get stuck (see the resource below).

10. Turn off Facebook, your phone, email – ANYTHING that can distract you (remember those grey activities that Mark Woods talked about in episode #6: https://www.buzzsprout.com/1547113/7136806

11. Resist cleaning your house (see #1)

Resources:

Happy Doc Student Swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/

They Say/ I Say by Gerald Graff and Cathy Berkinstein: https://amzn.to/3uqog0g

Grammarly: https://grammarly.go2cloud.org/aff_c?offer_id=3&aff_id=66812&source=website

Support this free content and buy Heather a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Take-home message: Utilize the librarian and your library!

Anna Uribe: Masters of Library and Information Services and lead instruction librarian and the liaison for doctoral programs at the University of Arizona global campus, AUGC.

Tips:

1. Don’t use links to save your research

2. Download that resource

3. Figure out how you will organize your references: Zotero, Mandalay, Refworks (check to see if your tuition covers citation software – if not, check out the free links I have on my website: https://www.expandyourhappy.com/online-resources)

4. Book a one-on-one appointment with a librarian to discuss your research area

5. Don’t spend more than 30 minutes being confused or frustrated!

6. Start learning how to do advanced searches now so you have this under your belt by the time you get to your dissertation/doc project

7. Librarians are experts in finding information - they do this for their JOB and they LIKE IT! (utilize them: 24/7 chats, emails, phone calls, etc.)

8. Estimate that it will take you 90 minutes to find ONE resource – this includes searching, evaluating search results, reviewing an article, and note taking

9. Schedule time to be in the library to work on your research (communicate your need for this dedicated time with your family and friends)

10. Research AND then write (don’t try to do both together)

Other recommended resources: https://www.expandyourhappy.com
Get the article: The Doctoral Journey - 12 Things You Should Know (that they probably won't tell you!): https://www.expandyourhappy.com/HDSP121

Support this free content and buy Heather a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Moylan Ryan

• Somatic psychotherapist in Europe
• Rolfing® practitioner (Structural Integration). Learn more here: https://www.youtube.com/watch?v=81n-B1WI3Bg
• Certified posture exercise professional
• Movement educator
• Provider of continuing education with the national certification board of therapeutic massage and bodywork
• Embodiment coach (virtual men's groups)

What is posture?

• Posture is really a representation of how we feel about ourselves. It's a representation of our self-image, our self-worth, our self-esteem
• It is not static but based on a triad of experiences: balance, alignment, and motion

Why care about your posture? (it’s more than just looking good!)Physical

• An epidemic of forward head position/protraction in the shoulders; the body is so intelligent that it supports our activity, or inactivity. A stooped concave type of position leads to your body laying down layers of connective tissue that will keep you in that shape.
• Forward head position puts pressure on the thoracic cavity, impeding pulmonary function, your breathing ability, and also it's having a diminished effect on your cardiovascular system. Could lead to heart disease and COPD.
• Fatigue

Psychological

• If your body is expressed in tension, torsion, and compression you’re in a collapsed state and playing small. You cannot be in FLOW.
• A body that has length, breadth, and depth has space in it. Most bodies have run out of space.

Cognitive

• Poor posture impedes the flow of the oxygenated blood coming up into the brainstem leading to mind fog.

Bottom Line: The shape of your body is related to your ability to accomplish your goals (read that TWICE! - at least). Listen up guys: The mind-body connection is very real!

Power in the breath – Understand the link between inspiration and respiration.

• Move from a reactive state to a responsive one (from fight, flight, or freeze into FLOW)
• Practice deep breathing (relax the pelvic floor, breath into the belly, extend the exhale)

Tips:

• Use a standing desk
• Take lots of breaks & move your body often
• Practice balancing on one foot (put one hand on a wall for support)
• Be conscious of your alignment (look at your feet)
• Practice deep belly breathing (stay centered & build your resilience)
• Get Rolfed®

“Between stimulus and response, there is a space. In our space is our power to choose our response. In our response lies our growth and freedom.” Viktor Frank

Connect with Moylan Ryan

Website: https://moylan-ryan.com

YouTube Channel: https://www.youtube.com/c/PostureIQ

Recommended resources: https://www.expandyourhappy.com
Get the article: The Doctoral Journey - 12 Things You Should Know (that they probably won't tell you!): https://www.expandyourhappy.com/HDSP121

Support this free content and buy Heather a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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As you pursue your doctoral degree, you might feel a bit like Dorothy from the Wizard of Oz. There will be wicked witches, fireballs, and flying monkeys. But, there will also be munchkins and good witches.

Here’s how to navigate the Yellow Brick Road:

• Trust the process (and ENJOY IT!)
• Realize doing a dissertation is both art & science
• Don’t over-complicate this
  • You can’t boil the ocean (find the balance between too broad and too narrow)
  • Your dissertation/doc project isn’t going to win the Noble Peace Prize (so just let that go and get it done!
  • You probably do not need to do mixed-methods
  • Your dissertation/do project is simply a demonstration project (it must demonstrate to the academy you are worthy of the degree)
• Scholarly writing and APA are a huge part of the process
• Ensure a solid topic:
  • aligned with your degree and specialization (you might need to “turn the lens”)
  • it’s something you want to be known as an expert in (and will hold your interest for years)
  • substantiated by recent (3-5 years) scholarly (peer-reviewed) research (you must be able to answer: Why are we doing this research?)
  • consider the population – if “protected” per IRB you might need to “turn the lens” (instead of minors/prisoners, etc. maybe the people who work with them?)
  • consider data collection (how will you access the population?)
• Seek alignment before you write your proposal (is the problem, purpose, RQs, design, analytical strategy aligned? See below for Dr. Lonny's download and also this episode that speaks specifically to the issue of alignment: https://www.buzzsprout.com/1547113/7455607

Lonny (Lawerence) Ness holds a PhD in Business Management and has been in the field of online higher ed for nearly 20 years. To date he has worked as a chair with close to 100 graduates. Not only is he the founder of Dissertation101 Mentoring Services, Inc. and mydissertation.coach, He is also the founder of donut explorers created as a community to seek, share, and promote the world's best donuts.

Connect with Dr. Ness:

@mydissertationcoach1 (Facebook)
@mydissertation6 (Twitter)
https://bit.ly/3rWQYF6 (Youtube)
mydissertation.coach (website)
https://mydissertationcoach.quora.com/ (Quora)
https://www.linkedin.com/in/dissertation101/ (LinkedIn)

Annotated Prospectus Template & Literature Review Matrix Template: https://mydissertation.coach/downloads

Recommended resources: https://www.expandyourhappy.com
Get the article: The Doctoral Journey - 12 Things You Should Know (that they probably won't tell you!): https://www.expandyourhappy.com/HDSP121

Support this free content and buy Heather a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Elizabeth Lucas is an oracle who began her work in transcendental meditation at the age of eight and has been studying with shamans, mystics, and healers ever since.

She is passionate about linking body, mind, spirit, and emotions as a way to access our power within. She offers cutting edge programs, spiritual retreats, individual guidance, and online courses that give you access to your authentic, powerful, divine being.

There is a lot going on in the world right now and we believe that THIS is THE single most important thing you could be doing.

Empowering your energy system allows you to EVOLVE your immune system so you can stay healthy and live out your life purpose.

1 – Root Chakra “I Stand – Yes, I Do!”* Color: Red

• Location: Bottom of Tailbone
• Power: Stability, Security & Feeling Grounded

2 – Sacral I Chakra “Create - Yes, I Do!”* Color: Orange

• Location: Between Hip Bones
• Power: Creativity & Passion

3 – Solar-Plexus/Self Chakra “I AM - Yes, I AM!”* Color: Yellow

• Location: Top of Stomach
• Power: Will Power, Self-Esteem, Self-Worth

4 – Heart Chakra “I Love – Yes, I Do!”* Color: Every Shade of Green

• Location: Center of Chest
• Power: Understanding, Compassion, & Love

5 – Throat Chakra “I Speak – Yes, I Do!”* Color: Aqua, Aqua-Marine, Teal

• Location: Middle of Throat
• Power: Hearing & Speaking Your Truth (self-Expression)

6 – 3rd Eye Chakra “I See - Yes, I Do!”* Color: Midnight Blue

• Location: Middle of Forehead
• Power: Intuition

7 – Crown Chakra “I Know - Yes, I Do!”* Color: Deep Purple

• Location: Top of Head
• Power: Wisdom, Self-Knowledge, Divine Connection

Learn more about the 7-in-7 course here: https://www.expandyourhappy.com/offers/U4wPD9ce

Contact Liz: info@deeplywelll.com

Free BRIDGE meditation available at: https://www.deeplywell.com Check out other free resources at: http://expandyourhappy.com

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Applied vs. PhD Degrees and Other Nuggets of Wisdom

Dr. Rebecca Wardlow has her EDD in educational leadership and spent over 20 years as a K-12 educator, first, starting out in the classroom as a first-grade bilingual teacher working her way through administration roles, all the way up to being a principal. She then completed her doctorate and is now mentoring graduate students through the doctoral process.

Applied vs. PhD

How they are the same

· Terminal degree (you can’t go any further)

· Result in a “doctorate” so both lead to the title “Dr.”

· Equally rigorous

How they are different

· PhD is a Doctorate of Philosophy (and then you specialize in a field – like Education, Psychology, Business, etc.). It has a more RESEARCH / THEORY / often STATISITICAL focus.

· An applied degree (EDD, PsyD, DBA, etc.) is focused on APPLICATION.

Examples
Education: PhD in Education vs. EDD (applied – Doctorate of Education)
Psychology: PhD in Psychology vs. PsyD (applied – Doctorate of Psychology)
Business: PhD in Business vs. DBA (applied – Doctorate of Business Administration)

Think of it like two sides of the same coin. We need each other. One is not better than the other (please read that twice; bonus points if you say it out loud).

Please take time to ensure you are pursuing the program that is the best fit for YOU and YOUR GOALS.

Tips for becoming a doctor

1. Make sure you even want and need this degree - more on that here: https://www.buzzsprout.com/1547113/8169838

2. Ensure you are in the program that aligns with your goals (applied vs. PhD)

3. Pick your general topic early on and research, read, and write in that area as you progress through your program

4. Start focusing around year 3 – brainstorm with faculty (pick a topic that aligns with your goals, but isn’t too close to home)

5. Be open to massive amounts of feedback - more on that here: https://www.buzzsprout.com/1547113/8063165

6. Read, read, read to become an expert so you can identify an area for further research – more on that here: https://www.buzzsprout.com/1547113/7455607

7. Always maintain a scholarly voice, free from bias (remember: you are not set out to prove anything, but design and implement a research-based study/project).

8. Be flexible

9. Ask questions

10. Don’t forget “It’s 5:00 somewhere!” Relax and have fun taking it one bit at a time.

Recommended resources : https://www.expandyourhappy.com
Get the article: The Doctoral Journey - 12 Things You Should Know (that they probably won't tell you!): https://www.expandyourhappy.com/HDSP121

Support this free content and buy Heather a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Frustrated? Tired? Confused? This episode is for you!

Helen Montgomery received her PhD in 2011 from the University of Nevada Las Vegas in Experimental Psychology with concentrations in statistics, quantitative methodology, and human factors. She has worked in higher education for over 20 years, serving as a dissertation chair, methodologies, and administrator in graduate programs. After years of witnessing doctoral learners who were frustrated, lost, or felt hopeless, she identified a need to offer dissertation students a space where their existing skills were recognized and celebrated, and new skills could be taught and nurtured in a kind and understanding way.

In 2016, she started The Kind Coach.

What is a dissertation coach? Someone works with you through the process supplementing the guidance you get from your Chair.

A GOOD Dissertation Coach will:

• model writing and library research
• tutor research methods/analytical strategies
• be very hands-on – typically very frequent interaction
• translate the feedback and make sure you are implementing it correctly.
• save you time, money, and your sanity/health

Coaches are different from Editors and your Chair/Committee

Dissertation Editors – Correct your writing; do not necessarily need to talk to you; typically hired to get the paper ready for proposal or final review.

Chairs – The faculty are often constrained by time and will rely on you to develop requisite skills that are needed to complete your research (e.g., learning statistics, scholarly writing, APA, etc.).

Tips:

1. Discuss with your Chair; be transparent. Ask: Do you think I would benefit from a coach?

2. Shop around (BUYER BEWARE). A good coach will: have a terminal degree (PhDs typically have more experience with theory), have a lot of experience mentoring dissertations/doc projects (to completion), and be prompt with communication.

3. Be wary of contracts/large sums of money up-front.

4. Get referrals if that makes you feel more confident. NOTE: I have a shortlist of coaches on my website: http://expandyourhappy.com/resources

5. Get a coach EARLY

6. Remember - you must OWN your work (you will have to defend it to a committee)

Heather-Approved Resources here: https://www.expandyourhappy.com/resources

Get the article: The Doctoral Journey - 12 Things You Should Know (that they probably won't tell you!): https://www.expandyourhappy.com/HDSP121

Support this free content and buy Heather a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Humor is often one of the first things to go when you are in a doctoral program.

In this episode you will exercise your funny bone and learn games you can play (with or without your friends and family) that will get you laughing.

Bonus: These same games actually make you a better human being!

Christine Alexander is a founding member of Florida Studio Theaters Improv Troupe, and her TV appearances include SNN News, Channel 10, and she's a frequent co-host for the Suncoast View on ABC 7. She's also appeared in numerous publications like the Herald Tribune, Scene Magazine and Style Magazine to name just a few. Christine has harnessed the power of laughter through two decades of professional improvisational stage comedy, corporate team building, and comedy wellness programs that she's now delivering all over the world.

She lives by the motto "If it feels good to laugh, then laugh, to feel good".

Why Laugh?

• Laughter benefits you both physically, mentally, and emotionally (just google Norman Cousins and laughter yoga).
• Laughter is an excellent stress reducer.
• You do not have to be funny to exercise your funny bone!
• Humor is a great way to calm that Monkey Mind so you can be more present.
• Humor practices help you TRUST yourself and be less judgmental (who couldn’t use more of that these days?)
• If nothing seems funny - just laugh anyway (your body won't know the difference)

Games:

1. Last Word, First Word: Listen and wait until the last word and use it as the first word in your sentence.

2. Last Letter, First Letter: Listen and wait until the last word, look at the last letter of that last word and use it as your first letter in my sentence. I think. I really enjoyed watching you go through that. Get stuck? Start making the shape of the letter and let whatever comes – come!

3. Questions Only - only ask each other questions.

4. Restricted Word Game - Each person gets a number under 20. Example: The first person gets three, the next person gets five, and maybe the third person gets 12. Each time you speak, you only have three words or you only have five words or you only have 12 words and you have to get everything out in those three, five or 12 words.

5. Red Ball - Say “red ball” to someone; you can’t throw the ball until they say “red ball” back.

6. 1 to 50 - A group of people all close their eyes and count together to 50. Each taking a turn to say the next number. And if two say the next number at the same time, then you have to start all over.

“If it feels good to laugh, then laugh to feel good. And if it feels good to cry, then cry to feel good.” Christine Alexander

Connect with Christine
Facebook: https://www.facebook.com/laughinglunches/
Twitter: https://twitter.com/christinesaidso
Instagram: https://www.instagram.com/christinealexander/
Website: https://laughtofeelgood.com/
Games Document: https://laughtofeelgood.com/news/f/improv-games-for-all-ages

Recommended Resources: https://www.expandyourhappy.com

Support this free content and buy Heather a yummy green tea: https://www.buym

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With all members in your community:

• Be mindful about who you can trust
• Be proactive
• Communicate (be clear, be candid)

FacultyChair – Ask for regular meetings; see their feedback as a gift (see episode: #18).
Committee members – They want you to graduate!
Instructors – Can be great cheerleaders; reach out to them.

Academic Advisors - Their role is to navigate you to graduation. Ask questions and be sure to answer their calls.

University Support ServicesWriting Center – Go here for tips, tricks, and editing services.
Librarians – They can be a huge help in locating literature.
Editors – See episode: #11.

Family & Friends – Communicate and listen to their perspectives.

Peers – Reach out, pick their brain, share when you are stuck.

Colleagues – Network and join associations, especially those in your research area (LinkedIn, Clubhouse, etc.).

Others who can help you be the best version of YOU (when seeking out these people ask for referrals and always, always go with your gut):

• Coaches (dissertation, meditation, health/nutrition, etc.)
• Bodyworkers/Energy workers
• Physical Trainers
• Nutritionists
• Spiritual Advisors / Religious Leaders
• Prayer Partners
• Workout/Gym Buddy
• Counselors/Therapists

Connect with us on LinkedIn (in order of appearance):Heather Frederick (hfred)
Jodie Hemerda (jhemerda)
Todd Fiore (todd-fiore-phd-26a0331)
Kelly Stewart (kellyolsonstewart)
Vernon Czelusniak (drczelusniak)
Kennedy Maranga (kennedy-maranga-ph-d-8529042)
Tim Rice (drtimrice)
Travis Coufal (travis-coufal-32ba8513)
Melanie Shaw (melshaw)
Cynthia Palmisano (cynthia-palmisano-psy-d-72531012b)
Tami Beaty (tami-beaty-ed-d)
Mariko Carson (mariko-carson-51841a29)

Learn more: http://Expandyourhappy.com

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Chris Cappannelli is a federal special agent who received his EDD in Leadership and Management from St. Thomas University in 2018. He has a long and successful career with the government holding diverse positions of increasing complexity and sensitivity, including the Department of Justice, the Department of Treasury, US Customs and Homeland Security Investigations. To date, he has handled over 100 criminal cases, including narcotics enforcement, financial crimes, terrorism, and human rights and war crimes.

Dr. Cappannelli has presented at numerous agency conferences and symposiums and has briefed agency executives at the highest levels. Presently he serves as founder and principal of PGE consulting, LLC, which has engaged in security consulting, education investigations analysis in commentary to public, private, and media concerns.

Today’s episode helps people answer the question: Should I pursue a doctoral degree?

This is no small decision; we beg you to take time to ensure you will not be a statistic (an estimated 50% of those who start don’t finish).

The first question to answer: Will the degree truly be value-added? Do you need the skills you would learn during the program? Or, maybe not?

Consider three main areas:

1. Physical

• Have you had a recent physical?
• Do you have a regular exercise routine?
• Do you have healthy eating habits and a way to maintain them?

2. Psychosocial

• This will impact your relationships because of the huge weekly time investment over a long period of time (4-7+ years)
• Do you have 15-30 hours a week to devote to study?
• Does your social network and employer support this?
• Are you willing to miss events like weddings, birthdays, vacations, for a number of years?
• Are you resilient?
• Are you even-keeled (not overly emotional)
• How do you take feedback (be sure to check out episode #18 linked below)

3. Financial

• Can you afford it?
• How much in debt are you willing to go, understanding you may not finish?
• Will you be able to pay off the debt?

S.W.O.T. Analysis - Assess your Strengths, Weaknesses, Opportunities, and Threats

1. Get out a big poster board and divide it into 4 squares, one for each letter: SWOT

2. Include input from those who know and love you

3. Take time to fill it in BEFORE you apply anywhere

Check out these episodes:

• 18 How to Feel Good About Feedback with Dr. Kelly Olson: https://www.buzzsprout.com/1547113/8063165

• 17 The Good Goodbye: How to End Your Doctoral Journey with Grace and Ease with Dr. Gladys Ato: https://www.buzzsprout.com/1547113/8016142

Recommended resources : https://www.expandyourhappy.com
Get the article: The Doctoral Journey - 12 Things You Should Know (that they probably won't tell you!): https://www.expandyourhappy.com/HDSP121

Support this free content and buy Heather a yummy green tea: https://www.buymeacoffee.com/expandyourhappy

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Gail Brindell, PsyD, is the founder and owner of WellFITT Solutions, LLC. As a single parent and retired military officer, she completed her PsyD in Psychology with a concentration in Health & Wellness.

Dr. Brindell is an Exercise Physiologist, a Chronic Pain Specialist, a Credentialed Exercise is Medicine professional, and a Certified Associative Awareness Technique practitioner. With over 35 years in the health and fitness industry in a variety of settings, her passion is helping others reconnect their minds with their bodies through movement and mindset so that they may live a healthy and happy life.

Tips:

1. Have a detailed plan that includes how you will juggle: Your self-care, your family, and your work

2. Take stock of your resources

3. Create a space for school and a place where you don’t do school

4. Be open and honest with the people you live with about your commitment, especially your kids if you are a single parent (and listen to what they have to say about how they feel)

5. Prioritize your self-care (you can’t pour from an empty cup – see Episode #3 for more on this)

6. Listen to your body

7. Self-care goes beyond taking care of your body (yep, time to take a look at your thoughts)

8. Use positive affirmations on your mirror (laugh if you want – it works! I have more to say about this in my free 7-day email adventure – see link below)

9. Learn to say NO (this is a practice)

10. Find a support system

11. Don’t judge yourself (a little self-compassion goes a long way)

12. Use kind self-talk (talk to yourself like you’re your best friend)

13. Pray (or connect with your source of power)

14. Clean up your kitchen/pantry so you can make only healthy choices!

15. Ask for help when you need it

Yes, it will be worth it. Just make sure you take care of you, so you are around to enjoy the fruits of your labor!

Connect with Dr. Brindell

LinkedIn: https://www.linkedin.com/in/gail-brindell-psy-d-50a643a

Facebook: https://www.facebook.com/wellfittsolutionsraleigh

WellFITT Solutions: https://wellfittsolutions.com/

Heather's YouTube channel
https://www.youtube.com/channel/UCZJ2EkKDtTbuC4C7FeM-69Q

Find podcast episodes and recommended resources https://www.expandyourhappy.com

Sign up for a free inspirational 7-day email adventure https://www.expandyourhappy.com/HDSP121

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Dr. Vernon Czelusniak is the author of GED to PhD Reaching Higher, a book that details his journey from a high school drop-out to college campus president.

While serving in the military, Dr. Czelusniak attended night school to complete his BA and MA. When he retired as an officer from the U.S. Coast Guard in 1994 after 20 years of service, he got the “bug” to return to school and completed is Ph.D. in Computing Technology in Education from Nova Southeastern University in 1998.

He has been involved in the Leadership and Education field for over 30 years in 1) Faith-Based, 2) Academic, 3) Bio-medical, 4) Healthcare, 5) Private, 6) Consulting, 7) Government, and 8) Military organizations. He has been working with doctoral students for over 20 years.

Dr. Czelusniak never dreamt of going to college but having God in his life propelled him forward.

Have you asked yourself: How do I find my strength? (if not, you might want to do this ASAP)

Tips:

• Be open to finding strength in a source outside of you
• Be open to opportunities that come your way
• Know that your past does not define your future (unless you want it to)
• Try recording yourself (or having your word program read your notes to you (YOU write the notes, don’t just listen to an audiobook or file that you did not create
• Try Mind Mapping – it’s a great way to organize complex information
• Understand that your dissertation is not “just a paper”; it is an academic work built on the foundation of what the researchers before you found
• You are just bringing one (tiny) brick to the Grand Wall of Knowledge
• Looking for a research topic? Look in the abstracts and discussion sections of articles – the researchers who came before you will tell you where research is still needed
• Locate your University’s template and/or rubrics and FOLLOW THEM to a “t”
• Ask questions! (early and often)
• Communicate regularly with your Chair (the student/chair relationship is a predictor of success)
• Establish with your Chair how you will communicate (and be honest about how you receive feedback best)
• Switching Chairs is not common and can cause you delays, but if things aren't working, have a candid conversation with your Chair and decide together how to proceed

Link to commencement speech: https://youtu.be/3NshKujlP7I

Link to “From GED to PhD: Reaching Higher”: https://amzn.to/3l64p3w

Mind Mapper: http://www.mindmapper.com

Connect with Dr. Czelusniak: DRCZELUSNIAK@GMAIL.COM

Sign up for a free inspirational 7-day email adventure here: https://www.expandyourhappy.com/HDSP121

Having trouble finding the “BEEF” in your research area? Get the 1-page alignment worksheet here: https://www.expandyourhappy.com/pl/267207

Support my free content: https://www.buymeacoffee.com/expandyourhappy

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Ask yourself:

• How do I receive feedback?
• How do I find space?

Dr. Kelly Stewart holds a Doctorate of Education in Educational Leadership and Innovation with a specialization in Curriculum and Policy from Arizona State University. She started her career as a Language Arts Teacher and is currently an Assistant Professor and Faculty Lead for the Ph.D. in Education program at the University of Arizona , Global Campus where she is actively involved in a number of university initiatives, including the Doctoral Advisory Counsel.

Why does feedback feel so bad?

• We aren’t used to it; the educational system does not train us to revise the same work over and over, so we take feedback personal.

Things to remember:

• Feedback does not mean failure
• Feedback is a GIFT
• Approach feedback with curiosity
• The point of feedback is to move you forward
• Your committee WANTS you to finish! (no one wants to DELAY you)
• Your committee’s job is to give you feedback
• The doctoral journey is a GROWTH process
• No one was born knowing how to write a dissertation
• An email sent in haste cannot be taken back
• Use affirmations: “My writing is improving with each revision.”
• You are playing “Dissertation Jenga”

Tips:

• Do not panic
• Breathe
• Name the emotion so you can process it and move through it
• Talk about the situation in the 3rd person
• Know when to step away and get perspective (DO NOT SEND AN EMAIL TO ANYONE ON YOUR COMMITTEE UNTIL YOU HAVE PERSPECTIVE)
• Identify how you find SPACE
• Put a sticky note on your computer that says: “Dr. [insert your name], Remember that your committee loves you and wants you to finish. If you feel yourself stressing out you will: [ fill in the blank with how you find space]).
• Read ALL comments
• Do the easy fixes, then mentally group the comments
• Ask for help from your Chair in terms of managing the feedback
• Ask for a Zoom/Skype/phone call – it can change everything
• Trust the process
• Learning how to receive feedback is a PRACTICE – you are GROWING

Committee members: Communicate with your students about the receiving of feedback.

“It always seems impossible until it is done” – Nelson Mandela

“When we know better, we do better” – Maya Angelou

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” - Viktor E. Frankl

Additional resources1. Ladder of Inference (Senege):https://www.mindtools.com/pages/article/newTMC_91.htm
2. Growth Mindset with Carol Dweck: https://youtu.be/hiiEeMN7vb
3. Yale Center for Emotional Intelligence https://www.ycei.org/ - Mood meter: https://www.youtube.com/watch?v=qj6AIczvDhg &
4. Episode #12 Is Meditation a Waste of Time with davidji: https://www.buzzsprout.com/1547113/7485712
5. Episode #16 Why Reason & Logic Will Only Get You So Far with Anna Yusim, MD:
https://www.buzzsprout.com/1547113/7913662
Sign up for a free inspirational 7-day email adventure here: https://www.expandyourh

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Gladys Ato, PsyD, is a leadership mentor, clinical psychologist, public speaker, grief specialist, and author of The Good Goodbye: How to Navigate Change and Loss in Life, Love, and Work. She teaches community leaders to amplify their joy and leadership in uncertain times using The Good Goodbye® approach. Recognized as a Latina leader by Hispanic Executive magazine and winner of the Women Worth Watching in Education award, Dr. Ato is featured in BBC WorkLife, Forbes, TEDx Lincoln Square, NBC News and other top publications and podcasts.

The word “Goodbye” is associated with feelings like sadness, anger, & anxiety.

So, how can we have a GOOD Goodbye?

Understand how to embrace both ends of the emotional spectrum so that you can process your loss in a way that allows you to move forward with grace and ease.

How can you look at transition through a different lens?

Recognize this as a right of passage that you are going through so you can be liberated by the loss.

Five Pillars to a Good-Goodbye (note: This is an on-going dance; a sacred practice)

1. Acceptance: Acceptance is NOT the final destination; what if you start here? Can you recognize what has happened without trying to change it? This is a powerful re-positioning of your energy.

2. Understanding: How do you accept the change/your decision without judgement? Be intentional regarding what you desire. Where do you want to go?

3. Gratitude: A healing salve for your heart. Look at the situation and ask: What am I learning? What can I appreciate here? What is the opportunity that may come? (you can even be grateful that you are trying to be grateful!)

4. Forgiveness: Starts with you. Can you forgive yourself? Then others?

5. Saying Goodbye: Ritualize this; honor it as a rite of passage (it can be as simple as lighting a candle). Say goodbye to what you are letting go and welcoming in the magic that is on the other side (yes, there is MAGIC on the other side…if you are open to it!). Remember: YOU get to CHOOSE how you are saying goodbye.

Save yourself 5 years of therapy: Get curious about the root of your FEAR.

Don’t be indebted to perceptions & expectations that don’t serve you - don’t deny your own evolution.

“If you are brave enough to say goodbye, life will reward you with a new hello.”

--Paulo Coelho

Reset Your Nervous System with the RESET REMEDYReset Remedy available here: https://drgladysato.com/gift/

Connect with Dr. Gladys Ato:Website: https://www.drgladysato.com
Instagram: https://www.instagram.com/dr.gladys.ato
LinkedIn: https://www.linkedin.com/in/gladysato
Facebook: https://www.facebook.com/gladys.ato.9

Dr. Ato’s book: The Good Goodbye: How to Navigate Change and Loss in Life, Love, and Work
https://amzn.to/3bvX8G2

Learn more about this podcast: http://Expandyourhappy.com
Sign up for a free inspirational 7-day email adventure here: https://www.expandyourhappy.com/HDSP121
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Feel like the world is trying to take you down? Understand why AND what to do about it.

Dr. Anna Yusim is a Stanford- and Yale-educated, Board Certified Psychiatrist with a private practice and serves on the clinical faculty at Yale Medical school. She is internationally recognized as a trailblazer among healers, a gifted speaker, and the best-selling author of Fulfilled: How the Science of Spirituality Can Help You Live a Happier, More Meaningful Life. Dr. Yusim is presently starting a Spirituality and Mental Health Center at Yale and making a feature-length documentary on the interface of mental health and spirituality.

Is it possible that your Doctoral Journey is the trigger for YOUR healing?

Explore your dark night:

• Reduce fear, anxiety, uncertainty, overwhelm
• Heal your emotions, body, mind, thoughts AND soul

Key Points:

• Because you don’t have a ton of control in a doc program, allow situations to humble you and grow through the humility
• Don’t resist your growth
• Be aware of victim mentality (there is a difference between being victimized and living with a victim mentality)
• Get help if you need it
• Self-care is non-negotiable; you cannot pour from an empty cup

Soul Correction:

1. Identify your Soul Corrections: “What is my greatest source of pain?”

2. Notice how you respond: “How do I usually respond to this challenge?”

3. Correct it by going against your nature: “How do I go against my nature and do something different?” (see techniques below)

Remember: You don’t draw into your world what you want, you draw into your world what you ARE. This is either empowering or feels like a cruel joke.

Practices:

1. 2, 4, 8 Breath – Breathe in quickly for 2, hold for 4, release slowly for 8. This creates a net positive oxygen saturation signaling all is OK!

2. Shift Your Emotions - Label the emotion (i.e., exhausted), then take your attention away from the thought and bring it onto your body and all your senses (what does it taste like in my mouth, what do I see, etc.). The creates a conscious shift away from difficult thoughts.

3. Cloud Floating Mediation - Label your thought, put it on a cloud, and watch it float away. Within a few seconds, a new thought will enter. Put it on a cloud, watch it float away…repeat. This shifts the balance from thoughts controlling you to you controlling your thoughts.

"We are not human beings having a spiritual experience. We are spiritual beings having a human experience." - Pierre Teilhard de Chardin, S.J.

Dr. Anna Yusim’s Book: Fulfilled: How the Science of Spirituality Can Help You Live a Happier, More Meaningful Life:https://amzn.to/3ps2DKz

Spirituality and Mental Health Course:
https://www.innersanctumcenter.com/a/26602/iqFiWvdh

Connect with Dr. Yusim:
IG: https://www.instagram.com/annayusim/
FB: https://www.facebook.com/annayusimmd/
Twitter: https://www.twitter.com/DrAnnaYusim
LinkedIn: https://www.linkedin.com/in/annayusim/

Sacred Acoustics: https://www.sacredacoustics.com/

Support my free content: https://www.buymeacoffee.com/ex

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Dr. Julie D. Conzelmann (Dr. Jules)earned her doctorate in management at the University of Phoenix and her Copyeditor's Certification from U.C. San Diego. Sheis a faculty member at the Jack Welch Management Institute, the CEO and Editor-in-Chief, Scholar Chatter LLC; and CEO and Copyeditor at Superior Editing Services. Dr. Jules is an accomplished, inspirational, and empowering entrepreneur, business leader, copyeditor, mentor, teacher, public speaker, journal reviewer, and author.

Should you publish your dissertation or doctoral project? YES!!!

“Publishing” it in PROQUEST isn’t enough, because it is not peer-reviewed (decreasing the likelihood other researchers will cite your work).

Why don’t people do it? Exhausted, no support, confusing process, and FEAR. Rejection rates can also be very high and because the doc process is full of rejections, so students are rejection adverse.

Scholar Chatter is a journal that fills the need for recent graduates to publish their work: Be a life-long learner and get your work out there!

Scholar Chatter

· Allows scholars to continue to evolve their work

· Assistance is available through workshops (which lowers the rejection rate)

· All genres published

· Also great for faculty!

Scholar Chatter Vision: The vision of Scholar Chatter is to empower researchers to enhance the world innovatively through publication of the written word.

Scholar Chatter Mission: Our mission is filling the gap in research, disrupting the norm, and publishing articles while upholding the scholarly standards of rigor and truth.

Don’t stop at your oral defense. You put in a ton of work into your doctoral research. Don’t let it sit on a shelf – get it out there. Scholar Chatter just might be the vehicle you need!

How to connect with Dr. Jules

Scholar Chatter: https://www.scholarchatter.com

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

Doctoral Dissertation Cohort/Facebook: https://www.facebook.com/groups/301089466349

Doctoral Scholar Community Connection/Facebook: https://www.facebook.com/groups/376169072958256

Keep it Simple Scholars/Facebook: https://www.facebook.com/Keep-it-Simple-Scholars-by-Dr-Jules-1101217903251116

Books by Dr. Jules

Keep It Simple Scholars! Volume 2: Outlining the Elements of the Dissertations Step-by-Step https://amzn.to/398CPyv

Keep It Simple Scholars! Volume 1: A Basic Guide for Writing and Editing Dissertations and Theses https://amzn.to/3657lar

Learn more about this podcast: http://Expandyourhappy.com
Sign up for a free inspirational 7-day email adventure here: https://www.expandyourhappy.com/HDSP121
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#14 The Best Dissertation is a DONE Dissertation with Dr. Melanie Shaw

Dr. Melanie Shaw has her PhD in Education and has spent two decades teaching and serving as an administrator in online higher education settings. She serves as an adjunct faculty at several institutions and facilitates webinars for the Online Learning Consortium. In addition to her teaching roles, she trains faculty to develop and deliver courses online, conducts research on nontraditional education, and is involved in strategic leadership relative to the vision for online education. She is known for getting students who are stuck at the dissertation writing stage unstuck.

NEWSFLASH: The BEST dissertation is a FINISHED dissertation. Focus on creating a concise and straightforward research study that demonstrates you are worthy of the degree (that is, design a study that meets the criteria of your program; it need not save the world).

Where should an idea originate?

· Let RECENT peer-reviewed published research drive the idea

· In applied programs, a professional need may drive the project, but your project still needs to be grounded in research (and contribute to your field of study)

· Understand that you are creating one puzzle piece in a field of research

· You are not setting out to “prove” something you know; you are gathering knowledge about an unknown (careful if you are setting out to prove something, the bias in your writing will delay you)

Can you write a 6-word sentence or question that captures your topic?

· If not, it might be too complicated; pause and use the 1-page alignment worksheet

Problem Statement:

· It is likely the single hardest thing you will EVER write

· If it is taking you months, understand why – it is the CORNERSTONE of your entire study

· Do NOT include your purpose here – when you read your problem statement, you should hear horror music in the background

· “We need to know more about…" is NOT a problem

· Finish this sentence: The problem is (fill in the blank) that results in (fill in the blank).

Three questions:

1. What is the problem as documented in the literature (in an applied program, this might be a problem in an applied setting, but you will still need to talk about this in terms used in recent literature and use that literature to inform how you will study this)?

2. Whose problem is it?

3. What happens if the problem isn’t solved?

Purpose: Complete this sentence: The purpose of this (insert type of study) is to (fill in the blank – this should solve the problem).

Research Questions: These should align with the problem and purpose. Further, the answers to these should provide information that may help to resolve the problem.

How to make sure you have alignment:

· Redundancy is a way to ensure alignment; are you using the same words in the problem statement, purpose, and research questions?

Still stuck?

· Try out the 1-page alignment worksheet (link below)

· Have a dialogue with your Chair in real-time

Get the 1-page alignment worksheet here: https://www.expandyourhappy.com/pl/267207

Learn more about this podcast: http://Expandyourhappy.com
Support my free content: https://www.buymeacoffee.com/expandyourhappy

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This podcast was recorded as a YOUTUBE and you can view the unedited interview here: https://youtu.be/9ssJbh7ibRg

davidji is a globally recognized mind, body, health & wellness expert, mindful performance trainer, meditation teacher, and author. As the most prolific creator of guided meditations in the world, his work has touched literally millions of people's lives.

Is meditation a waste of time?

We've been trained from the earliest of ages that the person who's not doing is the person who distinctly is not achieving, and the person who is going, doing right to the brink of exhaustion and burnout is the champion. It's not really nourishing thinking and it's not true.

Meditation will help you: in a physical sense, in a mental sense, in an emotional sense, and if you care, in a spiritual sense.

Landmark studied provided evidence that meditation changes the physical structure of the brain: 2012 study at the University of Massachusetts Mass General with Harvard Medical Center.

16 test subjects who agreed to MRI's of their brain before, during, and after. It was an eight-week study, and they were instructed to meditate just once a day for 30 minutes, simply watching their breath.

Results:

· Increase (at least 5%) in the grey matter of hippocampus, the part of our brain responsible for learning memory, spatial orientation, hand-eye coordination

· A shrinkage of more than 5% in the amygdala, the part of the brain responsible for stress, anger, anxiety, fear (um, hello!! are you getting this?)

Stress is in the eye of the beholder

Dr. Richard Davidson at the University of Wisconsin in Madison has done extensive work on consciousness and the brain. 25,000 people participated, and they asked two questions:

1) Do you have a lot of stress or a little stress?

2) Do you think it's harmful to you? Or do you think it is not harmful to you?

Tracked participants' lives over 8 years & looked at death records.

· People who said “I have a lot of stress and it's very harmful” had a 43% higher mortality rate

· People who said “Yeah, I have a lot of stress, but it's not going to kill me,” had the lowest mortality rate (don't you want to be here?)

Definition of stress: How you respond when your needs are not met.

Four basic needs:

· Attention

· Affection

· Appreciation

· Acceptance

Fight-Flight and the Autonomic Nervous System

It's our autonomic nervous system that's running the show. And in less than 5 seconds it's going to kick us into the self-preservation mechanism where we will either fight the threat or run away from it.

What gets shut down when you are stressed:

· Sex hormones

· Growth hormones

· Immune system

· Digestive system

· Critical thinking

AND your blood starts to clot

Destressifying could be one of the most important things that we could ever put our attention on.

**Meditation can help you have fewer crises in your life. It really is that simple.

Connect with davidji**
Facebook @flowoflove; IG @davidjimeditation

Learn more about this podcast: http://Expandyourhappy.com
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In this episode I continue my captivaating conversation with davidji.

davidji:

· Had a 20-year career in business, finance, and mergers and acquisitions lead him to a state where he felt like he was sleepwalking through life (sound familiar?)

· Apprenticed for a decade under Drs. Deepak Chopra and David Simon, serving as the Chopra Center COO, Lead Educator and then as the first Dean of Chopra Center University

· Trained more than 300,000 people to meditate and certified more than 2,500 meditation teachers.

What do you suggest for someone who's listening and they're thinking, I really need to give this a try? Where do I start?

Suggestions for cultivating a daily meditation practice:

• It's about consistency versus duration
• You can cultivate a practice in a small space
  • Start with the 16-Second Technique (a pattern interrupt): Breath in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds

Practice meeting your own needs (aka: Self-Love):

• You’re beautiful
• You’re doing a great job
• I love you

The reason you are not meditating is NOT that you don’t have time. It’s because you don’t think you’re worth the investment.

What is the ONE main benefit of a meditation practice?

“We are simply cultivating our ability to witness. Witness ourselves, witness our emotions, witness our purpose in life, witness our direction, witness the world outside of us, witness other people's emotions (we call that emotional intelligence).” And we do this everything else in our lives fall into place.

Feeling overwhelmed? Meditation.

Looking for clarity? Meditation.

Feeling disconnected? Meditation.

Impatient? Meditation.

Annoyed? Meditation.

YOU ARE WORTH IT! Your best decision demands it.

Activate your secret superpowers here with a 10-day FREE meditation series. We must remind ourselves that we have a choice in each moment, and that we can choose the best outcome or the most painful outcome. When we make the choice from a place of detachment—trusting that we are not alone and that the Universe is in control—then the highest choice wins!

Bookmark this URL >> https://davidji.com/welcome-10-day-path-becoming-calm-amidst-chaos/

A few of my favorites (I find these on SoundCloud although he is on other platforms):

• Cultivating Right Speech
• Stepping into Your Power
• Embracing the Unknown

Connect w/davidji
Facebook @flowoflove and IG @davidjimeditation

Books by davidji

destressify: The Real World Guide to Personal Empowerment, Lasting Fulfillment, and Peace of Mind https://amzn.to/3sKcVJb

Sacred Powers: The Five Secrets to Awakening Transformation: https://amzn.to/396TNgC

Secrets of Meditation: A Practical Guide to Inner Peace and Personal Transformation: https://amzn.to/3iBqWEl

Learn more about this podcast: http://Expandyourhappy.com
Support my free content: https://www.buymeacoffee.com/expandyourhappy

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Dr. Jules (Julie Conzelmann) educates us on the value of an editor and how to find a good one!

Some Universities have policies and/or guidelines related to hiring outside help. Please refer to these documents and consider discussing this choice with your Chair.

Academic writing at the doctoral level is a different “style” of writing and most struggle with this.

A good editor will save you:

• Time (the clock is ticking, even while you sleep!)
• Money (you won’t be re-enrolling in courses due to numerous re-rewrites)
• Effort (revisions are emotionally draining and kill your motivation)

Things to keep in mind:

• Be ethical - this is your document, not the editors
  • You are NOT looking for a re-write
  • Your academic voice must remain
• Your editor is NOT a part of your committee
  • Your editor corrects the writing, formatting, and references
  • The committee guides and approves your content
• It’s difficult to edit your own writing and this is not the committee’s job
  • But it is their job to let you know what isn’t clear
• Using a good editor will expedite the review of your papers and keep the people reviewing your paper focused on your content
  • Think of your editor as a writing tutor

When to get your document edited:

• After your committee has approved and before it goes for formal university review (Proposal and Final Document stage)

What to keep in mind when looking for an editor:

• Remember: No one is perfect!
• Scrutinize credentials and experience (certifications, teachers, etc.)
• You can seek out leads on multiple forums
• Interview people – you are the BOSS!
• Make sure you have referrals (see resources below)
• Is formatting included? (do they know the style you need to use? Are you using a template, and do they know how to work with that?)
• Will all errors be edited? (e.g., anthropomorphisms, verb tense, grammar, punctuation, etc.)

Bottom line: An editor can be the best thing to happen to you during the dissertation writing process. However: Buyer beware! Do your homework before hiring one.

How to connect with Dr. Jules (and find a great editor!):

Dr. Jules on LinkedIn: https://www.linkedin.com/in/drconzelmanncopyeditor/

Doctoral Dissertation Cohort/Facebook: https://www.facebook.com/groups/301089466349

Doctoral Scholar Community Connection/Facebook: https://www.facebook.com/groups/376169072958256

Keep it Simple Scholars/Facebook: https://www.facebook.com/Keep-it-Simple-Scholars-by-Dr-Jules-1101217903251116

Books by Dr. Jules:

• Keep It Simple Scholars! Volume 1: A Basic Guide for Writing and Editing Dissertations and Theses https://amzn.to/3657lar
• It Simple Scholars! Volume 2: Outlining the Elements of the Dissertations Step-by-Step
  https://amzn.to/398CPyv

Learn more about this podcast at: http://Expandyourhappy.com

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Dr. Scott Burrus was All-But-Dissertation (ABD) for almost a decade! He is now a Provost and Chief Academic Officer. In this episode, he talks about limiting beliefs, how to identify them, and then change them into a belief system using four steps that will get you unstuck.

Are YOU what is standing in your way? With just small pivots the Universe will respond.

Beliefs might be:

· I don’t have time

· My family needs me

· I’m not smart enough

· I’ve already failed at this

The 4 Steps:

1. Identify your limiting beliefs

2. Identify how these beliefs impact your life

3. Envision a new reality

4. Shift the beliefs

1 Identify your limiting beliefs. Ask yourself: What is keeping me from completing this degree? Write down everything you can think of (e.g., excuses) and catalog what is holding you back (write it down).

2 Identify how limiting beliefs are impacting your life. Ask yourself: How is not completing this degree limiting me? Write these things down. Really dig deep and look at the relationship between our belies.

3 Envision a new reality. Ask yourself: What do I want to be doing in 3-5 years? Think as grand, amazing, and ridiculous as you possibly can. What do you want for your future?

4 Shift the beliefs. Ask yourself: Where did these beliefs come from? Are they true? How can I change them? Understand your beliefs are not truth; they are something you can over-write with new ones. Replace the beliefs that don’t serve you with ones that do.

Get a journal – there is something magical about writing things down (try it!)

Surround yourself with affirmations, quotes, and words of encouragement that positively shift your beliefs to constantly remind you that you are replacing limiting beliefs with empowering beliefs.

“A belief is a thought you just think a lot.” Abraham Hicks

Dr. Burrus’s shared quote: “If I have seen further, it is by standing on the shoulders of giants.” Isaac Netwon

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Estimates are that 50% of those who start a doctoral program do not finish and most of those who “stop out” do so at the dissertation writing stage.

Dr. Todd Fiore, Director of Quality for Graduate Studies discusses the “shift” from course work to ABD (all but dissertation).

Why is independent research so hard? Why aren’t students prepared?

There is an expectation that students know what to do, but they don’t. Self-doubt is prevalent because most people have not completed a dissertation/doc project before.

Advice:

· Realize independent research (that requires many, many, many revisions) is VERY different from typical coursework

· Take time to understand the steps in your program (usually this will be in a Handbook)

· Build a strong network of advisors and peers (because not one person will have all the answers)

· Don’t be afraid to ask questions, especially asking your Chair “what comes next?”

· It will likely take more time than you think it will (so get good at planning your time – see Podcast #7 with Mark Woods (The Myth of Time Management)

· Humble yourself (you will be getting critical feedback)

· Do not REACT when you get critical feedback; welcome the opportunity to gain a deeper understanding and improve your document

· Communicate with your social network that you won’t be as available as you used to be

· Consider creative ways you can take time off work to write

· Find something that sparks joy for you and integrate it into your writing process – for example, create a playlist

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In this episode, we discuss the importance of recognizing chronic stress in the doctoral journey and how to use functional mushrooms to support your stress response and bring the body back into balance so it can heal itself.

My guest is Danielle Ryan Broida is a Registered Herbalist (RH) of the American Herbalists Guild (AHG) and certified holistic nutritionist. Dianelle has found her calling as an Instructor of Mycology at Colorado School of Clinical Herbalism, and National Educator at Four Sigmatic. She brings her passion and expertise in herbal medicine, clinical practice, teaching, formulation, and her deep love for fungi, to the Everyday Magic™ of Four Sigmatic.

Bonus insight: Be open to where the universe is taking you during the process. Ask: What lights you up right now? And do more of that.

What are functional mushrooms? They are under the herbal umbrella of ancient remedies; essentially the use of mushrooms as medicine. Benefits include better mood, stronger immune function, gut health, reduced anxiety/depression, increased cognitive functioning, etc.

Fungi are their own kingdom (and this kingdom is massive!). They activate our vital life force and help regulate our stress response. They are vitalists that get to the root and give the body the ability to heal imbalances. Rather than simply treating a symptom, they go straight to the cause.

Mushroom supplements are most commonly found in the “immune” section of a natural food store. They are immune modulators versus stimulators (like goldenseal, echinacea, spilanthes). Stimulators are OK but tricking your system long term (a week or more) can be dangerous.

Modulation means the mushrooms will either stimulate OR suppress immune activity, depending on the needs of the body ingesting it. These things are intelligent!

Functional mushrooms are not illegal (they do not contain psylocibin).

Tips on using functional mushrooms:

· Form is less important (tea/coffee, smoothie, tincture), pick what is easy for you!

· Extraction/Extracted is a keyword (more potent)

· Consistency is key (at least 3-6 weeks)

· Should be from the fruiting body

· Should be log-grown or wild-harvested not grown on cereal or grain (rice, oat, etc.)

· Dosing – you need to know what you are getting to know how much to ingest. With a good product, start with 500-1500 milligrams a day. Get intuitive and listen to your body. Build up or down based on how your body responds.

Reishi (“chill”) – Queen of Mushrooms, ranked #1 and is the most studied. Reishi is your best friend for all things stress-support. Today we are bombarded with stressors, which floods the body with stress hormones. When we are stressed, we don’t get proper messages (it is as if all the other systems go on airplane mode). Reishi gets everything back online.

Lion’s Mane (“think”) – Lion's main if your brain’s best friend. Helps will cognitive function because it activates nerve growth factor. It supports your ability to focus.

Want to skip the research and go straight to a great product?

Foursigmatic.com discount code: HAPPYDOC

Want to work with Danielle? DanielleRyanWellness.com

Connect on Social Media @DanielleRyanBroida

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No family time? Missing out on social events? Is leisure a joke? Are you feeling resentful that others have joy in their lives? Is this situation leaving you cranky and ready to throw in the towel?

In this episode, Jodie Hemerda shares her story. She had a proposal and was in a wonderful nurturing space but was ready to throw in the towel…can you relate?

How to crawl out of the hole?

1. Revisit WHY you are doing this degree program. Need help remembering?

2. Journal

3. Talk to your support system

4. Sign up for the 7-day email adventure at ExpandYourHappy.com

5. Take a step back and remember the dissertation/doctoral project is simply an academic exercise.

6. Find a way to ask for help. Put your ego and pride aside. Even if you are simply saying: I am stuck and don’t know what I need to get unstuck.

7. Lean into those uncomfortable edges.

8. Tap into your resources – books you have read, the people around you.

9. Understand your committee doesn’t have all the answers. It will be messy. You will fumble. This creates discomfort for everyone. The committee must create a safe space for all to be candid about what their expertise and isn’t.

10. Have regular meetings with your Chair (don’t be the stubborn student) and be OK with hard conversations.

11. Remember to be curious; welcome in a sense of wonder.

12. Be familiar with any Handbooks, Templates, etc. that your University provides.

13. Trust the process.

Embrace the experience as a way to transform you. The process is full of self-growth and there is no template for that. Allow the magic to come through these difficult moments.

You will move from a paint-by-numbers setting to being a full-fledged artist.

Resources mentioned in the podcast by Dr. Hemerda:

· The Dissertation and Research Cookbook: From Soup to Nuts - a Practical Guide to Help You Start and Complete Your Dissertation or Research Project by Marilyn K Simon and J. Bruce Francis

· Little Green Books by Sage Publishing

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#6 The Myth of Time Management with Mark Woods

In this episode, I speak with Mark Woods, the author of Attack Your Day Before It Attacks You.

We don’t manage time. We execute activities. Stop focusing on managing time and get conscious about the types of activities you want to execute. The skills Mark teaches are skills that will help not only doctoral students but anyone working from home with others or working as part of a virtual team.

Do you feel overwhelmed? Stressed? Burnt out? The biggest challenge we have today is work-life balance.

Three gifts we ALL get each day:

1. Time

2. Personal Energy

3. Choice

Skill #1. Color your choices – Activities are never neutral; they impact your life in a positive or negative way.

Before you engage in any activity, when you get interrupted, and/or when you hear a notification - Ask yourself: What color is this?

Red: STOP. These are activities that require you to STOP; must be taken care of ASAP.

Green: GO. Activities that are valuable and enhance your life/project.

Yellow: CAUTION. This is a bit tricky and requires making a decision – these are things that likely need to be done but not right away. Does this activity add value? Does it align with my current goal(s)?

Grey: NO. Time suckers; don’t have high value to work or personal life. TV, cat videos, etc. Too much of a good thing is often a bad thing.

Productivity Tips:

Under plan your day: Most people over-plan their day (try tracking your time to see how far off you are). Pick the TOP three. Practice tracking your time; it’s an eye-opener!

Planned Spontaneity: Planning when you will do a “grey” activity, how long you will spend on it, and then hold yourself accountable.This will help you be MINDFUL.

Turn off notifications? YES! Because each notification is an interruption and the amount of time it takes to refocus post an interruption is about 15 minutes! Not needing to refocus will give you more TIME! Use airplane mode when you are writing.

The other skills (to be discussed on future episodes):

2: Arranging

3: Tracking

4: Flexicute

5: Focus

Find Mark at: Attackyourday.com

· New book releasing early 2021; pre-order now

· Accountability membership program

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Drs. Linnea Rademaker, J. Scott Shelf, and Peter Williams discuss their podcast: DOC101 - a podcast for doctoral students and those who love them!

Ideas covered:

· The motivation behind the DOC101 podcast - discussing the hidden curriculum and providing a mechanism for vicarious learning

· Why talking about the experience (which, yes, may include multiple types of abuses) normalizes it, creating the opportunity to find joy in the process

· De-mythologizing the doctoral process

· Mindset

· Cognitive dissonance (how is it that the more you know the more you don’t know?)

· Social support

· How residential programs differ from online programs, especially in terms of sub-text and the absence of “water-cooler” talk

· The emotional journey and the importance of developing social-emotional skills

· Factors related to the success of a doctoral student, especially the relationship between the student and the Chair

· Viewing feedback as positive

· How to balance the frustration of a challenging task with the joy of mastering something that’s difficult to master

· How podcasts connect people in an otherwise isolating environment via storytelling

· Acknowledging that humans are not very great at telling our narratives in an adaptive way

· Transformation hurts – it’s normal (but it’s a good kind of hurt)

· The value of the literature review

· Critical thinking

· Career Counseling

Episodes discussed: Episode 1 Communication with your Chair: https://podcasts.apple.com/us/podcast/doc101/id1502759623?i=1000468340133

Episode 3 Writing = Thinking: https://podcasts.apple.com/us/podcast/doc101/id1502759623?i=1000468340141

Episode 4 Social Support Networks: https://podcasts.apple.com/us/podcast/doc101/id1502759623?i=1000468340140

Episode 13 Getting Paid (with Dr. Rose Opengart): https://podcasts.apple.com/us/podcast/doc101/id1502759623?i=100048467074

Episode 14 Crazy Walls and Literature Reviews: https://podcasts.apple.com/us/podcast/doc101/id1502759623?i=1000486249277

Episode 15 Valuing the Literature Review (with Dr. Larry Machi): https://podcasts.apple.com/us/podcast/doc101/id1502759623?i=1000487663507

Episode 18 Of Figs and Simplicity: https://podcasts.apple.com/us/podcast/doc101/id1502759623?i=1000493787141

Episode 22 Speaking Theoretically: https://podcasts.apple.com/us/podcast/doc101/id1502759623?i=1000501373832

Dr. Rademaker’s Podcast: Action Research - Global Conversations
https://anchor.fm/linnea-rademaker/

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Note: This interview was a bit over 40 minutes long and will be released in all its glory as a YouTube in early 2021. Please check my website for updates on the release of the Happy Doc Student YouTube channel: www.expandyourhappy.com

Books mentioned (authored by Maureen St. Germain):

Be the Genie

Flower of Life (will be re-released in April 2021)

Opening the Akashic Records

Maureen’s website: www.MaureenStGermain.com

Facebook: https://www.facebook.com/stgermainmaureen

Movie in your Mind

1. Think about your biggest goal. NOTE: It’s important to go beyond getting the degree (see math below). Do not envision yourself at graduation but go past this event. What is the wildest dream that you imagine after you become a doctor?

2. Pick a person you are close to, but you don’t talk to often

3. Imagine a conversation - this is KEY because it goes beyond just thinking about it; the mental conversation lights up something that could happen making it “real”.

a. They ask you: How is it going?

b. You recount your accomplishment

c. They respond (feel yourself smile; allow yourself to giggle).

d. They ask: HOW IS YOUR LIFE NEW AND DIFFERENT?

e. Get specific – emails, pride, finances; FEEL what it feels like - envision your story.

f. Continue this mental conversation allowing it to take on a life of its own.

Tips:

· Pay attention to your body when you talk about your goals. I have noticed other people’s heads shaking a gentle “no” when they talk about things they want. I have been practicing nodding “yes” every time I think or speak about the reality I am creating.

· Do this at night before bed so that you can call in that energy during your dream time to support you. Focus on HOW DOES IT FEEL? Ask yourself: How does it feel now that I have?”

· If feeling is difficult, identify something similar that you did accomplish and go one day past that. For example, how did it feel when you were awarded your Master’s degree? Or when you passed a licensing exam?

For those interested in math and/or sacred geometry, check out: Fibonacci sequence and the Golden Mean (phi). Phi is the ratio we prefer; it explains much in the Universe and explains why going beyond the event works for manifestation. This is a demonstration using the two numbers Maureen spoke about in the interview, but I encourage you to get out your calculator and try it for yourself.

5, 2000 (5 + 2000 = 2005)

2, 2000, 2005 (2,000 + 2005 = 4005)

2, 2000, 2005, 4005 (2005 + 4005 = 6010)

2, 2000, 2005, 4005, 6010 (4005 + 6010 = 10015)

2, 2000, 2005, 4005, 6010, 10015 (6010 + 10015 = 16025)

2, 2000, 2005, 4005, 6010, 10015, 16025 (10015 + 16,025 = 26040)

2, 2000, 2005, 4005, 6010, 10015, 16025, 26040 (16025 + 26040 = 42065)

2, 2000, 2005, 4005, 6010, 10015, 16025, 26040, 42065 (26040 + 42065 = 68105)

2, 2000, 2005, 4005, 6010, 10015, 16025, 26040, 42065, 68105 (42065 + 68105 = 110,170)

2, 2000, 2005, 4005, 6010, 10015, 16025, 26040, 42065, 68105, 110170 (110170/68105 = 1.618)

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In this show:

1. Why self-care is so important

2. A new definition of self-care

3. Why I believe most don’t have a daily practice (and it’s probably not what you think!)

4. Three traits of a successful practice

Stress negatively impacts your body and your mind. If you’re stressed, you don’t think clearly. Self-care practices are related to less stress and a calm and clear mind (read: Better dissertations in less time with less stress!)

Gem #1: Adopting a simple self-care practice is the single most powerful thing you can do to unleash your genius

Students: A calm and clear mind allows you to research more efficiently, think critically, write better, respond rather than react to feedback, and maintain harmonious relationships in and out of the school setting. Faculty are able to manage activities more skillfully, provide better feedback in less time, remain calm and cool during student “meltdowns” and have more fun mentoring.

Basic definition - Things we do to take care of our health, especially during times of stress (but so few do).

Why don't we do it? 1) Ability, 2) Resources, 3) Lack of Joy 4) Time

Gem #2: A self-care practice expands time

How? A calm and clear mind allows you to tap your intuition which will guide you in managing activities. We cannot manage time, we can only manage activities and your intuition will help you do this (Check out episode #6 for more details on this point).

Try it: https://youtu.be/M4xXa6N7OnE

Why don’t we do it? Hidden in the belief that you don’t have time is that self-care is a selfish act.

Gem #3: As a species, most humans are short on self-love, the fuel that motivates a self-care practice.

Picture a rocket going into space. Self-love is the rocket fuel that motivates you to practice self-care. When you do that, you can blast off to your genius best and highest self.

Let's redefine self-care so we can get out of this predicament. Self-care is any activity that provides evidence that you care about yourself. It is the expression of self-love, the rocket fuel to becoming you were meant to be. But it’s scary to step into your true and authentic superhero self. We talk about the imposter syndrome a lot in academia, but guess what? This is prevalent beyond the ivory tower.

I’ve given you the problem; here is the solution: Start with self-care and self-love will follow. Don’t take my word for it; try it.

We have a divine seed of self-love. This seed of self-love is buried under layers and layers of junk (think of an onion). Take small steps towards a daily self-care practice and the layers will come off.

Let me show you how to do this: SEA.

S. Simple: What can you do in about 5 minutes?

E. Enjoyable: What sounds fun? *critically important*

A. Agile: Be ok with it changing

Viktor Frankl: Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.

How do you find your SPACE? Start with the breath. YouTube: https://youtu.be/6PvrbU6HL8A

Bottom line:

Why care about self-care? It unleashes your genius (Gem #1)

The biggest barrier? Thinking you don’t have time. Now you know how to expand time (Gem #2) AND that resistance is likely rooted in a universal lack of self-love (Gem #3).

Do you care enough?

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1. Humility is your new best friend. Don't expect things to come easy; the ability to humbly ask for guidance when you need it is imperative.

2. Grades mean (next to) nothing. Having a 4.0 doesn’t mean much in a doctoral program, because a doctoral degree is a terminal degree. Instead of focusing on grades, adopt a growth mindset and seek to truly master the content in your courses.

3. Accepting critical feedback is non-negotiable (prepare to be rubbed the wrong way). You will receive a lot of feedback throughout your program. Commit to taking feedback in the spirit it is intended – to transform you into a doctor. Dump being defensive and get curious.

4. Self-care is your secret weapon. Stress impacts your ability to think clearly, and if there is ever a time you need to unleash your genius it is now. If you don’t already have a daily self-care practice, adopt one ASAP.

5. Journaling is magic for writer’s block. Putting pen to paper allows you to tap into ideas that simply don’t come out when you are sitting in front of a computer screen. Next time you find yourself staring at a blank screen, grab a pen and some paper and see what happens.

6. Becoming an expert takes time (probably longer than you think). Getting your general research idea accepted by your committee typically comes only after reading MANY (think 50-100) articles on your topic. If you are struggling, chances are this is why.

7. You can’t do it all (and that’s ok). If you don’t already have about 15 hours/week to dedicate to your studies, now is the time to figure that out. Having a strategic plan can be the difference between finishing or not (and for those in a relationship - the difference between staying partnered or being single at graduation).

8. Hiring outside help is common (and can be your saving grace). Scholarly writing at the doctoral level takes years to hone. Also, many research projects require techniques not taught in core courses. Your committee is there to guide you, not teach you these additional skillsets (see next point).

9. Your committee is not doing this work for pay (and are very busy people). Being on a committee is how faculty give back to their profession and stay connected to their field. It is not done for money (don’t ask your committee how much they are getting paid, just trust me on this).

10. Your passion may be your pitfall. Faculty often instruct students to pick a research topic they are passionate about, and this isn’t bad advice. However, if you are too close to the topic, it can wreak havoc, making it difficult to maintain a scholarly voice. More importantly, you will likely uncover wounds; healing emotional trauma takes time and energy, two things that will be scarce.

11. Your committee is made up of humans (they aren’t perfect). It is very common for a Chair to pass a milestone document only to have the committee return it with significant feedback. At some point, you and your Chair will habituate to the text and not be able to “see the forest through the trees”. Your committee members will be reading your document with fresh eyes and will see all the gaps and inconsistencies. This is why it takes a committee to create an acceptable manuscript.

12. It’s ok to take a break (or even stop altogether). Universities do not encourage breaks because if you take one, you might not come back. However, if you are practicing self-care and intuitively know it is time for a break – then discuss this with your Chair (or student advis

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This is the long version of my story. Prefer the Cliff Notes? Listen to the trailer…

Otherwise, sit back and hear the tale of how a first-generation college student, born and raised on the beaches of SoCal, found herself completing a PhD at Brandeis University, only to have her life profoundly changed by unexpected news. The story is full of twists and turns (probably not unlike yours) and ends with how COVID-19 was the catalyst for the creation of the Happy Doc Student podcast. I believe you can graduate with your sanity, health, and relationships intact.  

Thanks for listening and I look forward to connecting with you on the next episode. Until then, I’m wishing you more joy in your journey.

Want to make my day? Please rate, review, and subscribe or, better yet, share this with someone you love.

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While being a happy doc student may sound like an oxymoron, I believe you can graduate with your sanity, health, and relationships intact. Confused? Overwhelmed? Stressed out? Join me and my guests as we demystify the process and show you ways to put more joy in your journey!

What it’s about: The Happy Doc Student podcast was born out of my experience, both as a grad student who cried herself to sleep more nights than I care to admit and as a faculty mentor who has worked in doctoral programs for over 20 years.

It’s no secret the doctoral process is a difficult one. But what breaks my heart is that somewhere around 50% don’t finish and those who do finish tend to have some pretty nightmarish stories! When I surveyed doctoral students who were at all different stages in their program and asked them to describe their experience in one word they gave me words like: mysterious, confusing, oppressive, overwhelming, intimidating, & stressful.

Sound familiar?

Well, I’m here to tell you that you can graduate with your sanity, health, and relationships intact – and, quite simply, that is the goal of this show.

Who this podcast is for? Obviously, this show is for doc students in academic programs, but the content will resonate with faculty and staff who support doc students whether as Chairs, committee members, or advisors. I would venture to guess people in other types of grad programs would find many of the shows useful. If you are wanting to get a sneak peek behind the ivory curtain before you make a decision to start such a doc program, then this show is sure to give you some info you aren’t likely to find anywhere else. And, if you are a friend or family of a doc student, this podcast just might help you understand what the heck is going on with your loved one.

Why listen to me? I am a first-generation college student and I received my PhD from Brandeis University in 1998, I’ve worked in doctoral programs for over two decades (teaching courses like research design and statistics, Chairing dissertation and doctoral projects, serving on committees, serving as an academic reviewer, and teaching both land-based and virtual residencies, Dean Graduate School). Worked my way to VP of AA only to leave it all after a life-changing event. I was gone for about 5 years during which I explored many things that I considered “off limits” for a PhD. Recently I decided to come back to the academy, but this time with a mission. I believe we all have a purpose and when we live in line with that purpose our light shines. And if there is ever a time we need people to shine their light it is now. For some, getting your doctorate plays a role in your life purpose and this podcast exists to support you through this often challenging, frustrating, and lonely journey. That’s the short story. I have had students tell me my story was inspiring because they saw so much of themselves in my story – so in the next episode I’ll give you the extended dance version, but for now...

It's important to me to deliver things you want. To that end, I invite download an article I wrote: When you download this article you will be invited to participate in a free 7-day email adventure. These emails were the result of students asking me to help them get clarity and rekindle much-needed motivation. Listen, I know you are busy, but I promise you that these emails will help you kickstart your journey, no matter where you are in your program.

When you start that adventure you’ll have my email and I invite you to connect with me and let me know your pain points and I’ll do my best to help or find someone who can! Learn more here:

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