The Flex Podcast: Recent Episodes
Ray Richards
Change can be hard. But when we take small steps away from our comfort zone all of us can experience a life done differently. The Flex Podcast introduces the thinking and the doing that can help us get closer to the changes we want to make in our lives. Physical health, mental health, work, relationships, community - life's better when we Flex. Hosted by Ray Richards, founder of Do Something Different and co-creator of the Flex app.
Ray, co-creator of behaviour change app Flex, introduces some of the many small steps we can take towards building the habit of relaxation, from the food and drink we eat and the way we breathe to how we manage our busy thoughts and where we spend time.
Related links and more information
- Listen to Deep Shamanic Ambience 1 by Shaman’s Dream on Soundcloud https://soundcloud.com/shamansdream/deep-shamanic-ambience-1
- Check out Mind Journal https://www.mindjournals.com
- For guided meditations, try Headspace https://www.headspace.com, Calm https://www.calm.com or Waking Up with Sam Harris https://wakingup.com
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
In this podcast, Ray, co-creator of behaviour change app Flex, draws on his own experiences of success, failure and learning to explore the habit of thinking positively, and suggests a few steps we can take anytime to change our perspective and find renewed energy for life.
Related links and more information
- Read “Successful people don’t go around succeeding all day, they fail” says Founder of YO! Sushi, Simon Woodroffe
- Listen to Resmaa Menakam, author of ‘My Grandmother’s Hands’, in conversation with Krista Tippett on the On Being podcast
- Read: How to throw a boule
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray, co-creator of behaviour change app Flex, talks through some of the reasons why focusing on our relationships can have such a big impact, and suggests some small steps we can take to connect, reconnect and deepen our bonds with the people in our lives.
Related links and more information
- Read about Robert Waldinger and the Harvard Study of Adult Development
- Watch Rober Waldinger’s TED Talk What makes a good life? Lessons from the longest study on happiness
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
In this podcast Ray, co-designer of the Flex behaviour change app, considers some of the reasons that we stop meeting new people, why overcoming the barriers can have positive effects and some of the small, creative steps we can take to building this habit in our lives.
Related links and more information
- Read: how to throw a boule
- To book a game of petanque with Ray in Brighton, use this link
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray, co-creator of behaviour change app Flex, talks through some of the different ways we can approach exercise, and suggests some small steps we can all take to get more active, from whatever level of activity we currently have.
If you have any concerns about the safety of increasing your levels of activity, talk to your GP or health practitioner first.
Related links and more information
- Read NHS : Benefits of exercise https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
- Read Forbes - Exercise: You may need less than you think https://www.health.harvard.edu/blog/how-much-exercise-do-you-really-need-less-than-you-think-201512088770
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
In this podcast Ray, co-designer of the Flex behaviour change app, considers the many small steps we can choose to take to help others as part of our daily lives, and how they can often prove to be win:win scenarios for our wellbeing as well as others’.
Related links and more information
- Read about Mother Teresa on the Nobel Prize website
- Read about doing things for others on the Action for Happiness website
- Listen to Nicholas Christakis ‘How We’re Wired for Goodness’
- Watch Werner Reich ‘How the magic of kindness helped me survive the Holocaust’
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray Richards, co-creator of the Flex behaviour change app, introduces some of the ideas behind practising self-care and a few of the small steps each of us can take to bring the habit into our daily lives.
Related links and more information:
- Check out the work of Brené Brown: The Power of Vulnerability TED Talk (2014)
- Brené Brown’s website
- Find out more about Parkinson’s Law on BBC Worklife
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
In this podcast Ray, co-designer of the Flex behaviour change app, considers where stress comes from, where it becomes unhelpful and how we can learn to live differently with stress. You’ll find out about some key habits that those who deal well with stress often have, and get some ideas for how to start building those habits into your everyday life.
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray, co-creator of the Flex behaviour change app, introduces a series of guided relaxation techniques that we can begin exploring today.
Related links and more information
- There's some useful language about relaxation and brain function in the Wikipedia page: https://en.wikipedia.org/wiki/Relaxation_(psychology)
- Further detail on what's going on with brain chemistry here: https://www.psychologytoday.com/gb/blog/the-mysteries-love/201503/how-deep-relaxation-affects-brain-chemistry
- Three more relaxation exercises to try from MIND: https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-exercises/
- SLEEP 2015 · Deutsche Grammophon - Max Richter’s landmark 8.5 hour work explores new ways for music and consciousness to interact, a “personal lullaby for a frenetic world…a manifesto for a slower pace of existence.” https://www.maxrichtermusic.com/albums/sleep/
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Expect some practical small steps to built time spent with nature into your day, from things you might have forgotten to ideas you’ve never tried.
Related links and more information
- This more extreme example of spending time with nature offers one person’s positive experience of resetting their sleep: https://www.outsideonline.com/2178346/i-slept-outside-week-and-it-changed-my-life-really
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Related links and more information
- Evidence why even the smallest amount of exercise can make a big difference. People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night. “It’s generally not going to take months or years to see a benefit,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep. “And patients don’t need to feel like they have to train for the Boston Marathon to become a better sleeper.” - John Hopkins Medicine https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
- Matthew Walker gives an overview on how both alcohol and caffeine have surprising impact on our sleep - part of TED talk series on the science of sleep (5 mins) "How caffeine and alcohol affect your sleep | Sleeping with Science, a TED series" https://www.youtube.com/watch?v=KQ9FfzMKBNc
- Talks at Google podcast: Why sleep matters (Matthew Walker) - 56mins https://talksatgoogle.libsyn.com/ep56-matthew-walker-why-sleep-matters
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray, co-creator of the Flex behaviour change app, talks through some of the small steps that can help us shift our habits around alcohol and improve our chances of a better night’s sleep.
Related links and more information
- Matthew Walker gives an overview on how both alcohol and caffeine have surprising impact on our sleep - part of TED talk series on the science of sleep (5 mins) "How caffeine and alcohol affect your sleep | Sleeping with Science, a TED series" https://www.youtube.com/watch?v=KQ9FfzMKBNc
- What impact does alcohol have on the chemistry of sleep? Useful summary from Sleep Foundation:: https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
- Interesting recent UK research looking at 30yrs of data covering the relationship between alcohol, getting older and poorer sleep for men vs women: https://www.nature.com/articles/s41598-020-62227-0-
- Talks at Google podcast: Why sleep matters (Matthew Walker) - 56mins https://talksatgoogle.libsyn.com/ep56-matthew-walker-why-sleep-matters
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray, co-creator of the Flex behaviour change app, describes how building a different daily routine for your caffeine consumption might help you get a better night’s rest. The episode includes different things you can start doing, and drinking, today.
Related links and more information
- Matthew Walker gives an overview on how both alcohol and caffeine have surprising impact on our sleep - part of TED talk series on the science of sleep (5 mins) "How caffeine and alcohol affect your sleep | Sleeping with Science, a TED series" https://www.youtube.com/watch?v=KQ9FfzMKBNc
- Talks at Google podcast: Why sleep matters (Matthew Walker) - 56mins https://talksatgoogle.libsyn.com/ep56-matthew-walker-why-sleep-matters
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Related links and more information
- Summary of why light is key to better sleep: from Sleep Foundation: https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
- Very good article on light here: https://io9.gizmodo.com/why-we-need-to-sleep-in-total-darkness-1497075228
- Matthew Walker TED talk - describes optimum temp (65f / just over 18c) and body's need to drop temp before and during sleep. https://www.ted.com/talks/matt_walker_sleep_is_your_superpower
- Also check that series of mini-talks for TED https://www.ted.com/series/sleeping_with_science
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Related links and more information
- "Having a hard time falling asleep, experiencing frequent sleep disturbances, and suffering daytime sleepiness are the most telling signs of poor sleep hygiene. An overall lack of consistency in sleep quantity or quality can also be a symptom of poor sleep hygiene." - https://www.sleepfoundation.org/sleep-hygiene
- Overview of how light affects out production of melatonin and body clock (circadian rhythm) https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
- Sleep better with these bedtime rituals (NPR podcast) Sleep scientists weigh in on which sleep rituals actually work. ... How each individual successfully brings their brain and body down will differ, but here are a few best practices https://www.npr.org/2019/03/20/705224709/dont-count-sheep-better-bedtime-rituals
- Neurologist Dr Kirstie Anderson is Clinical Lead for the Regional Neurology Sleep Service in Newcastle and Sleepstation founder. In this talk, Kirstie shares findings from clinical practice and research in all the sleep disorders - insomnia, hypersomnia, parasomnia, and explains the role of sleep disturbance in mental health problems. https://www.youtube.com/watch?v=g-ln5_6XEP0
- Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Listen to this short episode for hints and doable advice from Ray, Founder of Do Something Different, on how to give sleep the space it deserves in your life so you can start to sleep better.
Related links and more information:
Sleep expert Matthew Walker gives an overview of the reasons for his six top tips in this part of the Sleeping with Science series (4 minutes)
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
The habits explored in this podcast include how to create a better sleeping environment, ways we can change our routines around caffeine and alcohol, and how we can use exercise and time spent outdoors to help our bodies and minds rest well.
The podcast includes lots of small practical steps you can start experimenting with today.
Your host is Ray Richards, founder of Do Something Different and co-creator of the Flex behaviour change app which offers small steps to a life done differently. Search “Flex by Do Something Different" on the app store or visit https://dsd.me.
Find out more about the science behind better sleep:
Talks at Google podcast: Why sleep matters with Matthew Walker - 56mins
Ray, co-creator of behaviour change app Flex, introduces some of the many small steps we can take towards building the habit of relaxation, from the food and drink we eat and the way we breathe to how we manage our busy thoughts and where we spend time.
Related links and more information:
- Listen to Deep Shamanic Ambience 1 by Shaman’s Dream on Soundcloud https://soundcloud.com/shamansdream/deep-shamanic-ambience-1
- Check out Mind Journal https://www.mindjournals.com
- For guided meditations, try Headspace https://www.headspace.com, Calm https://www.calm.com or Waking Up with Sam Harris https://wakingup.com .
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
However it started, working from home places some particular demands on us and often offers the space for new possibilities in how we work. Ray, co-creator of behaviour change app Flex, talks through some of the different ways that we can look after ourselves better while working from home, including small steps than we can experiment with whatever our work circumstances are.
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray, co-creator of behaviour change app Flex, talks through some of the different ways there are to approach the inevitable (and not so inevitable) challenges of life, and some small steps we can take to experiment with a different response to adversity.
Related links and more information:
- Read Resilience: The Science of Mastering Life’s Greatest Challenges by Stephen M. Southwick and Dennis S. Charney https://uk.bookshop.org/books/resilience-the-science-of-mastering-life-s-greatest-challenges/9781108441667
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray, co-creator of behaviour change app Flex, talks through some of the reasons why focusing on our relationships can have such a big impact, and suggests some small steps we can take to connect, reconnect and deepen our bonds with the people in our lives.
Related links and more information:
- Read about Robert Waldinger and the Harvard Study of Adult Development https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
- Watch Rober Waldinger’s TED Talk What makes a good life? Lessons from the longest study on happiness https://www.youtube.com/watch?v=8KkKuTCFvzI
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Related links and more information:
- Learn more about the evidence-based benefits of having fun from Dr Michael Rucker https://michaelrucker.com
- Read a review of academic research into the therapeutic effects of laughter that concludes there are quantifiable positive benefits https://www.researchgate.net/publication/49797639_The_therapeutic_value_of_laughter_in_medicine
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
Ray, co-creator of behaviour change app Flex, talks through some of the different ways we can approach exercise, and suggests some small steps we can all take to get more active, from whatever level of activity we currently have.
- Related links and more information:
- Read NHS : Benefits of exercise https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
- Read Forbes - Exercise: You may need less than you think https://www.health.harvard.edu/blog/how-much-exercise-do-you-really-need-less-than-you-think-201512088770
Search “Flex by Do Something Different” on the app store or visit https://dsd.me
In this podcast Ray, co-creator of the Flex app, introduces some of the recent ideas that are changing the way we understand what’s good for us. Listen for some small steps that we can take to experiment with what we eat and drink, and start to build different habits around eating well.
Thank you to Dr Mark Hyman, Professor Felice Jacka and Professor Tim Spector for their research and writing about nutrition, which has inspired some of the steps on Flex.
- Visit Professor Tim Spector’s website https://www.tim-spector.co.uk/the-diet-myth/
- Visit Dr Mark Hyman’s website https://drhyman.com
- Visit Professor Felice Jacka’s website https://foodandmoodcentre.com.au/team/felice-jacka/
Experiencing variety is one of the most powerful ways we can give ourselves a new perspective. And there are so many ways that we can bring variety into our lives. Ray, co-creator of the Flex app, introduces some small steps that each of us can take to stretch into a life done differently.
- Read about the work of Dr Bianca Wiiman: Adventure - it's all in the mind, say UCL neuroscientists https://www.ucl.ac.uk/news/2008/jun/adventure-its-all-mind-say-ucl-neuroscientists
Search “Flex by Do Something Different” on the app store or visit https://dsd.me