Super Awesome You: Recent Episodes
Super Awesome Mix
Welcome to the Super Awesome You! Reach your goals, and learn the science behind motivation. It all starts by showing up for yourself first -- and becoming the super awesome you that you know you can be! Hosted by Samer, the Super Awesome You show is part of the @superawesomemix network of shows. Each 10 minute episode will talk about a topic as it relates to motivation, as well as feature 1 song recommendation to start your week off strong (and keep it there).
Another repost week! Enjoy this favorite.
This week we talk about the meaning of the phrase 'things that fire together, wire together' and how it relates to habit formation (or habit removal). Coming soon we'll discuss the 3 parts of a habit, and how to use the science of habits to change your life!
This week's song of the week is Clubbed to Death by Rob Dougan (the remixed version off the Matrix soundtrack.)
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Hi everyone! A repost this week as I still find my bearings! 😄 Another audience favorite:
This week we talk about the problem of invisible progress, and late rewards when you're working towards a long-term goal (and what to do about it!)
This week's song of the week is Believer by Imagine Dragons.
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Starting something new—whether it’s becoming a parent, launching a business, running a marathon, or stepping into a new role—can feel overwhelming. Doubt creeps in and whispers, “Can I really do this?”
In this episode, Sam shares three powerful reminders to help you face those moments. If you’ve ever felt stuck at the base of a mountain, this conversation will remind you that you have what it takes to keep climbing.
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Hi everyone! At least one more season break episode this week -- another listener favorite. hope everyone is having a wonderful season transition!
This week we talk a bit about mirroring, and how hanging out with people who are positive/happy/hopeful tends to make us feel more positive/happy and hopeful.
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Mid-season break for the next 1 week! Please enjoy this audience favorite, a 3 part series on the science of habits.
We tackle the final piece of the habit puzzle: finding the motivation to stick with it, and to make important changes.
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Mid-season break for the next 2 weeks! Please enjoy this audience favorite, a 3 part series on the science of habits.
This week we're talking about how to make a plan to change existing habits or create new ones.
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Mid-season break for the next 3 weeks! Please enjoy this audience favorite, a 3 part series on the science of habits.
This week we tackle part 1 of 3 on the science of habits -- the cue or the trigger! And how to hack this system to help you start or stop a habit.
This week's song of the week is Breaking the Habit by Linkin Park.
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It’s easy to model yourself after others—following their routines, copying their strategies, and trying to replicate their success. But what if the real turning point is when you start listening to yourself?
In this episode, Sam shares why blindly copying others holds you back, how to check in with what actually works for you, and why the answers you’re searching for are already inside you. This is your reminder to stop forcing someone else’s blueprint and start building your own.
Ready to take your growth to the next level?
Visit learn.theforwardtheory.com to explore courses and digital products designed to help you build confidence, create momentum, and move your life forward—one step at a time. Start today and thank yourself tomorrow!
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Your brain doesn’t care if a habit helps you or harms you—it just loves the loop. In this episode, Sam dives into why we stay stuck in patterns that don’t serve us, and how to begin rewiring your brain to create better ones. From taking out the trash to building new neural pathways, discover how small commitments build confidence, momentum, and self-respect. If you’ve ever struggled to keep promises to yourself, this episode will show you how to start changing that today.
https://learn.theforwardtheory.com
TT/IG/Threads: @theforwardtheory
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In this episode, Sam explores the transformative power of keeping your mind open to whatever the future holds. It’s not about ignoring challenges or forcing positivity—it’s about embracing reality with curiosity and optimism. Discover how an open mindset helps you see opportunities where others see obstacles, stay resilient through uncertainty, and create space for growth without the pressure of “toxic positivity.” If you want to learn how to balance hope with honesty and unlock a future full of possibility, this episode is for you.
Ready to take your growth to the next level?
Visit learn.theforwardtheory.com to explore courses and digital products designed to help you build confidence, create momentum, and move your life forward—one step at a time. Start today and thank yourself tomorrow!
Support the show
If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free:
https://theforwardtheory.substack.com/
What if the change you’re craving has been inside you all along? Sam shares his personal journey from feeling stuck and frustrated to consciously choosing a new perspective—and how small, intentional choices transformed his daily life. Learn how to pause, reflect, and take control of your story so you can awaken a version of yourself that’s empowered, joyful, and truly alive.
Ready to take your growth to the next level?
Visit learn.theforwardtheory.com to explore courses and digital products designed to help you build confidence, create momentum, and move your life forward—one step at a time. Start today and thank yourself tomorrow!
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If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free:
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You’re standing in a room with 10 identical doors — which one do you open? Sam breaks down the paralysis that comes from over-planning and fear of the wrong choice. Learn why the best decision is often the first one you make, and how taking that step forward builds momentum, clarity, and confidence. If you’ve been stuck trying to figure out the “right move,” this episode will show you how to start making decisions that lead to real progress.
Ready to take your growth to the next level?
Visit learn.theforwardtheory.com to explore my courses and digital products designed to help you build confidence, create momentum, and move your life forward — one step at a time.
Check it out today and start your transformation!
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You and 10 others start a 30-day content challenge, but only one of you makes it past day 30. Why do so many give up, and what separates those who succeed? Sam shares his personal stories of starting projects, facing doubts, and the raw truth about manifestation—it’s not enough to just visualize your dreams. The key is showing up every day, doing the work, and building confidence through movement. This episode breaks down the real grind behind creating a full-time passion and how you can develop the momentum to stick with it.
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Motivation is a blip. It gets you rolling, but it won’t carry you across the finish line. Learn why falling in love with the process—not the outcome—is the key to lasting progress.
Are you stuck waiting for the perfect spark of motivation before you start that new project or habit? Sam breaks down why motivation alone won’t carry you through the hard parts, and why learning to love the process is the real game-changer. From marathon training to launching a podcast, discover how focusing on what you can control each day creates unstoppable momentum—and how shifting your mindset can keep you going even when motivation fades.
Spotify Playlist
Substack Newsletter
TikTok
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Movement builds confidence. Confidence builds momentum. Momentum gives you more confidence.
It all starts with action!
You can find more of the show's content here:
Substack Newsletter
TikTok
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What if the biggest thing standing between you and your dreams is the story you tell yourself every day? Sam dives into how self-limiting beliefs can keep us stuck and shares his personal journey of rewriting his narrative—from thinking he could never finish something to realizing he can do hard things. Discover practical ways to challenge the stories that shrink you and embrace empowering storylines that fuel your growth.
The song of the episode is "The Search" by NF. You can find season 3's playlist here: https://open.spotify.com/playlist/2GUGb3CV31VKK6G3CYebCs?si=9c79b6dc3ed44af4
You can find the show on Instagram @theforwardtheory and TikTok @theforwardtheory
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Happy 1st of July everyone! I'm taking this week off for the holiday, will be back soon with new episodes! Please enjoy one of the most popular episodes of the show and keep on being super awesome!
This week we tackle mantras, and why I think they can totally work at helping you achieve your goals. I also talk about the importance of believing in yourself!
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Do you find yourself always saying, “I’ll do it tomorrow”? Sam dives into the powerful realization that the motivated, ready version of you only comes into being when you start today. Learn how to overcome procrastination born of fear, set small actionable steps, and turn intentions into real progress. If you want to break free from the endless “tomorrow” loop and start becoming who you want now, this episode is for you.
TikTok: https://www.tiktok.com/@superawesomeyou_podcast
Instagram: https://www.instagram.com/superawesomeyou/
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Do you ever feel like quitting because you’re not seeing progress fast enough? Sam shares a powerful metaphor about riding the same bus route from a recent book he read (4000 Weeks: Time Management for Mortals) where the first stops look the same no matter the destination to explain why patience and persistence are the keys to success. Learn how to recognize subtle wins, trust the process, and keep showing up, even when the results seem slow. If you’re ready to stick it out and find meaning in the journey, this episode is for you.
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After a decade of reading countless self-help and personal development books, Sam reveals the three foundational principles that underpin them all: being present, showing up, and letting go.
Dive into how mastering these pillars can bring calm, focus, and fulfillment to your journey. Whether you’re new to self-improvement or a seasoned reader, this episode offers a fresh, practical perspective on what really matters.
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Hi everyone! Taking a little mid-season break for a couple of weeks. Hope you all enjoy the unofficial beginning of summer!
We talk about activation energy, chemical reactions, and how it relates to motivation and your goals. We also talk about catalysts and how to make things easier!
This week's song of the week is Mount Everest by Labrinth.
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Hi everyone! Taking a little mid-season break for a couple of weeks. Hope you all enjoy the unofficial beginning of summer!
This week we talk about how identifying as a champion/winner/achiever long before you reach your goal is helpful to achieving your goal.
This week's song of the week is We Are The Champions by Queen.
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Have you ever paused in the middle of pursuing your dream and wondered, “What am I doing?” This week, I explore that all-too-familiar moment of self-doubt, why your brain tries so hard to keep you safe (and stuck), and how you can embrace uncertainty to push through anyway. Listen for encouragement, insight, and the gentle reminder that your dreams are always worth another try — even when it feels messy.
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Ever believed you were too old or stuck in your ways to learn something new? This week, I dive deep into the fascinating science of neuroplasticity — the brain’s incredible ability to adapt, grow, and rewire itself at any stage of life. Discover how embracing your brain’s natural flexibility can transform fear into confidence, struggles into strengths, and doubts into exciting possibilities.
Want this delivered to your inbox each week? Subscribe to my new newsletter on Substack here!
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Life happens! Due to a jury duty summons, and some friends in town, I was unable to record a new episode this week -- so I'm choosing an audience favorite on downtime, since that felt most appropriate. See you next week!
This week we discuss the importance of down time, and not scheduling every minute of your day with activity.
The song of the week of Eminem's Lose Yourself.
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Think gratitude is just about feeling good? What if it’s actually your key to success? Discover how daily thankfulness can rewire your brain for happiness and opportunity.
This week I dive into a topic near and dear to my heart: gratitude. And specifically how I think it helps us be more successful in our endeavors, and how it helps us feel happier and more content with life.
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You’ve done hard things before, and you can do them again.
It's so easy to look past all the work we've put into our lives, and to keep moving the goal post...but if we do that all the time, we tend to strip away any and all the joy of achievement.
This week includes a small homework assignment for all of us to reflect on!
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Do you feel like you’ve missed your chance to pursue your dreams? In this episode, Sam shares why it’s never too late to reinvent yourself, chase your goals, and find clarity in life’s constraints. Whether you’re starting fresh at 20 or pivoting at 50, it’s time to believe you’re right on time. Tune in for the motivation to take the next step—today.
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Hi everyone! This week I'm doing a podcast episode swap with Taylor S from My First Marathon podcast (you can find it here: https://www.myfirstmarathonpodcast.com/ )
I had such a fun time talking with Taylor about my experience running the NYC marathon for the first time, and my journey with running overall. Hope you enjoy, and please be sure to check out her awesome podcast!!
a
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What happens when your motivation runs dry but your goals remain unchanged? That's the central question explored in this relatable episode of the Super Awesome You podcast, where host Sam delves into the challenging reality of pursuing long-term goals amid fluctuating motivation levels.
The truth is uncomfortable but liberating: you simply do the work anyway. Sam shares personal experiences from podcast creation to marathon training, revealing how the mental muscle that pushes through resistance grows stronger with each repetition. While tricks like accountability partners and reward systems have their place, they're ultimately powerless without your fundamental commitment to showing up.
We explore the fascinating psychology behind practices like the 5AM Club, revealing that the true benefit isn't about magical morning hours but rather about training yourself to begin each day by overcoming significant internal resistance. This creates a powerful mental framework that extends to every challenging task. When you can swing your feet out of a warm, comfortable bed against every bodily protest, you're strengthening the neural pathways that enable consistency in all areas of life.
The most encouraging revelation? Even on days when progress toward specific goals feels nonexistent, you're still building something invaluable—mental resilience and the habit of showing up. In a world where countless people let days pass without meaningful action toward their aspirations, your consistency already places you ahead of the curve. Ready to develop your "do it anyway" superpower? This episode provides both the inspiration and practical mindset shifts to make it happen.
Subscribe, share with a friend who needs this message, and leave a review to help others discover these transformative insights!
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This week I sit down with Taylor S from My First Marathon Podcast, and we talk about motivation, drive, overcoming challenges during those long training blocks, and the power of words and community in helping us get over the hump.
You can find Taylor's podcast here:
https://www.myfirstmarathonpodcast.com/
As well find her on Instagram/Threads here:
https://www.instagram.com/myfirstmarathonpod/
https://www.threads.net/@myfirstmarathonpod
Enjoy this week's episode!
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Hi everyone, Sam here! As promised, this week I'm off (but will be back next week with a new exciting episode!!) so here's a favorite on the podcast, "What matters most when pursuing a goal". This was the S1 season finale if you missed it the 1st go round.
Hope you all have a super awesome week as always! See you next week!
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Less than a week away from the NYC Half, and I'm reminded of my experience running the FDR highway, looking at the UN building, and feeling like I'm never actually getting closer to it. This ends up being a good segue for me to talk about progress towards long-term goals, and how difficult it can be when what you want is months/years away--and a helpful tip on how to deal with that moment to keep you on track!
P.S. Next week will be another off week, so I'll be posting a re-run then! Best of luck to anyone/everyone running the Half next week! Talk soon!
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Has this ever happened to you? You let go of your goal, and then not only hit it, but exceed it? In this week's episode, I dive into some of the science of why I think this happens.
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Since it's my birthday (week!) and I'm off, I'm going to post an episode from my other podcast on the Super Awesome Mix podcast network! Hope you enjoy these 12 songs that are helping me reflect on 40 wonderful years.
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Motivation vs. discipline gets thrown around a lot online. Let's break that down, and talk about what it really means when someone says "discipline over motivation".
P.S. Next week I'll be off celebrating my 40th birthday, so I'll instead be publishing an episode from my Super Awesome Mix podcast episode with Matt on my 12 songs that help me reflect on my 4 decades so far!
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I'm joined this week by special guest Indy, a long-time marathoner and NYC runner, as we break down the upcoming 2025 United Half Marathon in New York City! We both ran the race last year, and will be running it this year, so we wanted to review our memories of each parts of the race, and offer up any tips/tricks/guidance if you're a first time runner there (or if it's been a while).
We break the race down into:
- Expo / Bib-pickup
- Getting to the start
- Miles 1-3 in the park
- Miles 4-6 along Flatbush avenue and into Manhattan
- Miles 7-10 along the FDR
- Miles 10-12 through 42nd street and Times Square
- Miles 12-13.1 through Central Park to finish!
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Being injured as a runner can be painful -- and can challenge our sense of identity. This week I talk about my struggle of having a 2 month injury time out, and returning back to my first race (the Manhattan 10K) and dealing with some cognitive dissonance along the way!
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Gatekeeping is a topic that seems to come up a lot on Runners Threads! I wanted to dive into some of the sociology / psychology and science behind it, and some quick tips on how to deal with it.
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This last week I suffered from vertigo, and had to stay off screens for a while. It ended up being a really positive experience. This week we cover:
- How social media is designed to keep you on there
- Why our brains struggle to find balance with reels/tiktok/etc
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This episode explores the transformative power of the two-minute rule for managing everyday tasks and building effective habits. By tackling small tasks immediately and gradually incorporating new habits, listeners can experience mental clarity and enhanced satisfaction in their daily lives.
• Overview of the two-minute rule and its benefits
• The mental weight of uncompleted tasks
• Strategies for using the two-minute rule effectively
• Insights from James Clear's "Atomic Habits"
• The importance of building habits in small increments
• Exploring the role of dopamine in motivation and task completion
• Encouragement to take action and prioritize small tasks
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This episode is a brief introduction to me, Sam! it's great to meet you! We also spend some time in the end talking about a habit hack I have for getting me out the door to run on those days when I don't want to (which does happen, for sure. Looking at you, hot humid days in summer).
Want to connect with me directly? Follow me at @superawesomerunner on insta and threads!
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This episode focuses on the transformative power of journaling as a tool for effective goal setting. By envisioning future successes and immersing oneself in the emotions related to achievements, listeners can engage their subconscious and create a roadmap to their aspirations.
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This week, since I’m off for the holiday, please enjoy this episode from a sister show on our network: What are you listening to? with host Jenn. I’m on the show with Matt from the mixtape podcast, and we all enjoy some laughs talking about our favorite Christmas music!
stay safe and warm everyone! will be back next week with a new episode! Happy holidays!
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Hi, Sam here, I'm fighting a cold this week, hope you can excuse my stuffed up voice!Join me this week as I tackle the difficulty of long term goals, and why in the moment, we tend to make the poor choice (vs the choice we actually want to make).
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What if the fear of trying something new is just your brain's way of keeping you safe? Join me as I unravel how our evolutionary instincts can hold us back, sharing my own experience of taking that first brave step into the unknown. Our brains are hardwired to seek safety and acceptance within social groups, which often makes venturing into unfamiliar territories daunting. Yet, by understanding the roots of our fears, we can begin to dismantle the excuses that bar us from enriching our lives with new adventures.
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Ever wondered what it takes to transform a simple decision into an extraordinary achievement? Join me, Sam, as I recount my journey of running the New York City Marathon for the first time. You'll hear about the rigorous two-year preparation, the shift in diet and lifestyle, and the unwavering commitment to a goal that seemed daunting at first. It’s a tale that underscores the power of taking that first step toward any dream and the immense satisfaction that awaits at the finish line.
As I faced the marathon's grueling demands, mental and physical barriers loomed large. These challenges tested my resilience and sparked an empowering realization—I had the strength to push through. Supported by friends and family, I adopted strategies to overcome fatigue and emerged with a profound sense of accomplishment. This episode doesn't just share a personal story but offers a universal metaphor for tackling life's big endeavors, inspiring listeners to conquer their ambitions with confidence and perseverance.
With the excitement of crossing the marathon finish line still fresh, I draw parallels to another passion—podcasting. Launching and maintaining a show comes with its own set of challenges, much like training for a marathon. As we gear up for season three, I invite you to reflect on personal goals that align with your core values. Together, let's explore themes of motivation and discipline, celebrate each other's accomplishments, and embrace the journey ahead with gratitude and determination. Follow along and engage on social media for updates and inspiration, where we'll continue to support and uplift one another in our quests for success.
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Hi all! Another repost this week as I work on new content and some exciting news coming soon! Enjoy another popular episode from the archive.
This week we cover the feeling of having two different versions of yourself vying for control on whether or not you stick with a new habit. I certainly feel like I argue with myself constantly when I'm trying to introduce change into my life, and I've found a way to help get over that hump and stick with what works best for me!
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
I’ll be back real soon with a new episode, but for now here is a fan favorite / all time best episode!
—
This week we cover the benefit of journaling positive experiences in your life, and how it can retrain your brain and expand what you see!
The song of the week is Good Old Days by Macklemore and Kesha.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we tackle the Central Governor theory (aka mind over matter).
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
Today we talk about the power of accepting where you are today an in effort to change.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
In season 2, we talk about cognitive dissonance and the (negative) power of complaining -- and most importantly, how to start to beat it!
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
THANK YOU all for listening to the first season of Super Awesome You. It's been so rewarding to do this work, and I'm so grateful for all of you listening and commenting and sending me messages!
This week we wrap up the season, and talk about the one thing that matters most when pursuing a goal.
I'll be back for a season 2 before the end of the year!
(P.S. Apologies for the construction sound that happened near the end of the episode! There are many things in life difficult to control, and when someone starts to drill nearby is one of them.)
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week is a mini episode on how you can do great things... because you already do!
Have any comments/suggestions/ideas/stories to share for season 2? Reach out @superawesomeyou on Instagram or reach out via email! (www.superawesomemix.com)
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we talk about how identifying as a champion/winner/achiever long before you reach your goal is helpful to achieving your goal.
This week's song of the week is We Are The Champions by Queen.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we tackle the question of sharing your goal or not, and if there's any benefits or research to suggest that you should.
The song of the week is "Nothing Else Matters" by Metallica
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week's episode we talk about the importance of being an editor in your life, and saying 'no' to things (with kindness), in an effort to focus on what matters most to you.
We also spend a little bit of time talking about why clutter in a room can weigh you down mentally!
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week I share my experience (and real struggles!) of building a meditation habit, and what I've learned in these ~3 years of meditating every day for 10 minutes a day.
In an upcoming episode, we'll spend more time on the science of meditation.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
Let's talk about motivation vs discipline and how they play together.
The song of the week is Ready, Steady, Go by Paul Oakenfold.
(I accidentally said Oakenfield, oops!)
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we talk about greatness and the path to it -- most importantly how there is no single path to achieve it.
This week's song of the week is Devil May Cry by Apashe.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we talk about habits, and changing environments, and how to break a routine.
No new song of the week this week!
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
We talk about activation energy, chemical reactions, and how it relates to motivation and your goals. We also talk about catalysts and how to make things easier!
This week's song of the week is Mount Everest by Labrinth.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we tackle the present moment ,and why it's important to not let yourself get locked up when you imagine the amount of work required to reach your goal.
This week's song of the week is Right here, Right now by Fatboy Slim. (great song).
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we start to talk about keystone habits, and the importance of setting intentions and following through.
The song of the week is Unstoppable by Drake, Santigold and Lil Wayne.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we talk about how fear can stand in our way, and what to do about it. I know I certainly drive myself crazy because I often know what I need to do to grow my business, but I am afraid to take the steps to do it. I end up standing still rather than make progress, and that helps no one.
This week's song of the week is Blessings by Big Sean & Drake. (Such a good song, and a good reminder hopefully that we have a lot to be grateful for!)
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
If you're like me (and arguably most people), then you may feel addicted to your phone. I know I certainly am. Here's why we're so easily drawn to our phones from a biological point of view, and some quick tips on what to do about it.
The song of the week is "All I do is win" by DJ Khaled, because of course it is.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week marks the beginning of my mid-season break! I will be back with new episodes starting in August of this year.
We tackle the final piece of the habit puzzle: finding the motivation to stick with it, and to make important changes.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we're talking about how to make a plan to change existing habits or create new ones.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we tackle part 1 of 3 on the science of habits -- the cue or the trigger! And how to hack this system to help you start or stop a habit.
This week's song of the week is Breaking the Habit by Linkin Park.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we talk about the meaning of the phrase 'things that fire together, wire together' and how it relates to habit formation (or habit removal). Coming soon we'll discuss the 3 parts of a habit, and how to use the science of habits to change your life!
This week's song of the week is Clubbed to Death by Rob Dougan (the remixed version off the Matrix soundtrack.)
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we cover my recent experience running the Brooklyn Half marathon, and how important it was to (literally) slow down in order to speed back up again. We also discuss how it's important to be adaptable with your goals, and not let set backs defeat you.
This week's song of the week is Ready to Go by Republica.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we tackle multi tasking (and the myth of it) and how to give yourself more 'single-threaded' time to be more productive and happier at the end of each work day!
The song of the week is "Shut up and Dance" by Walk the Moon.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we discuss the importance of down time, and not scheduling every minute of your day with activity.
The song of the week of Eminem's Lose Yourself.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we talk about the problem of invisible progress, and late rewards when you're working towards a long-term goal (and what to do about it!)
This week's song of the week is Believer by Imagine Dragons.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we cover the benefit of journaling positive experiences in your life, and how it can retrain your brain and expand what you see!
The song of the week is Good Old Days by Macklemore and Kesha.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week, due to illness, I'm recording a mini episode on the topic of setting your future-self up for success. I'll be back next week with a full episode and a new song of the week!
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we talk a bit about mirroring, and how hanging out with people who are positive/happy/hopeful tends to make us feel more positive/happy and hopeful.
The song of the week is Lizzo's Good As Hell.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we cover the feeling of having two different versions of yourself vying for control on whether or not you stick with a new habit. I certainly feel like I argue with myself constantly when I'm trying to introduce change into my life, and I've found a way to help get over that hump and stick with what works best for me!
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we tackle mantras, and why I think they can totally work at helping you achieve your goals. We also talk about the importance of believing in yourself!
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week's episode covers something I am incredibly guilty of, and that's trying to introduce change all at once, and expecting results instantly. We'll tackle why we tend to do that, and what to do about it.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we explore how to best answer this question when it comes up -- Do I keep going? Or do I walk away? We briefly touch on your 'gut' and why it might actually be worth listening to.
The song of the week is Till I Collapse by Eminem.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we cover an all too familiar topic -- being unkind to yourself -- and what to do about it.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we cover distractions, and why we're so drawn to them -- and the first step to dealing with it.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This is a form of self-sabotage that I am so guilty of -- whenever I start something new, I immediately start by limiting what I believe I can do. Learn why this happens in this week's episode.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we'll cover the popular idea of "ten thousand hours" and becoming an expert at something -- and more importantly, the choices we make on how we spend our time.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
I know the title sounds obvious, but you'll want to hear me out on this one! We look at research on why starting something is enough to get us to finish something...so next time you're looking at a long list of things to do (or a staring down the thought of a hard workout class you don't want to take), you may want to 'start' your way down the path anyway...and see how far you go!
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we'll cover the power of understanding why you want to do something, and the benefits that come with understanding and setting 'your why'
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
Ever hear that voice in your head that says: "are you sure you want to do this? this might go terribly. you're going to be bad at this! (etc)". I think we all do (I certainly do). This week we'll cover how to re-think that voice and what it means.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we'll tackle the M word: Manifestation. More specifically, we'll talk about why I believe visualizing your goals can help you achieve them -- and some of the science of what is happening underneath the surface.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week I cover the actual trick to producing anything high quality -- and why doing new things scares us so much.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week is an all important lesson of what to do when you feel you slip up on your goal, or if your progress reverses.
You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630
This week we'll cover a topic from one of my favorite books, The Happiness Advantage, and how it pertains to habits you're trying to start (and those you're trying to break).
As always, here's the playlist for the song of the week:
- https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=d5c8fdc3fb854c12
2023 is right around the corner, so of course we'll be talking about setting up those goals for the New Year. It's easy to feel compelled to sign yourself up for big lofty goals -- like running a marathon or reading 50 books -- but it's just as easy to not make any progress on those goals.
There's a simple trick we'll discuss in this week's episode that will get you on your path to achieving your goal!
As always, here's the playlist for the song of the week:
- https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=d5c8fdc3fb854c12
Welcome to the Super Awesome YOU!
Each week we'll:
- Spend 10-12 minutes talking about motivation, goals, and the struggles that I/we face.
- Dive into some of the science behind why we act the way we do (lots of analogies, get ready).
- Feature 1 song for the 'song of the week' / build an awesome motivational mix over the course of the year
- Playlist here: https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=d5c8fdc3fb854c12
This week's episode covers the topic of the "Slight Edge" mindset -- that every decision you make can help you towards your goal (or move you away from it).
Welcome to the Super Awesome YOU!
Each week we'll:
- Spend 10-12 minutes talking about motivation, goals, and the struggles that I/we face.
- Dive into some of the science behind why we act the way we do (lots of analogies, get ready).
- Feature 1 song for the 'song of the week' / build an awesome motivational mix over the course of the year
- Playlist here: https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=d5c8fdc3fb854c12
This first episode talks a lot about self sabotaging, and why we have a voice in our heads that tends to make us feel ridiculous for wanting to pursue goals. This is something I'm very familiar with because honestly it took me about 3 months to even publish this thing after recording it.
Be sure to subscribe, share, and leave a review!
Welcome to the Super Awesome YOU!
Each week we'll:
- Spend 10-12 minutes talking about motivation, goals, and the struggles that I/we face.
- Dive into some of the science behind why we act the way we do (lots of analogies, get ready).
- Feature 1 song for the 'song of the week' / build an awesome motivational mix over the course of the year
- Playlist here: https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=d5c8fdc3fb854c12
This week's episode talks a lot about dopamine, and also why breaking things down into small pieces works better than just trying to tackle everything at once.