Betta Bullets: Living from the Inside Out: Recent Episodes
betta
hi there! if you're like me, you love podcasts. but sometimes I don't have the time or energy to listen to a full-blown 55-minute episode.
if you've ever had that problem, this podcast is for you.
subscribe for 5-minute briefings for all things self-develoment. expect segments of daily life lessons, thoughts, self-development content, & journaling tips released Tuesdays & Thursdays!
so get your coffee or matcha latte ready, pop in your favorite earbuds, and get ready to get more mindful.
we covered why you don't want to be multi-tasking in the previous episode.
so... now what?
in this episode, we'll cover 3 ultimate tips with multiple action items to re-frame your focus.
these are what i've been using in my own life to step away from task-switching, feeling unfocused, and drained (thanks to multi-tasking) and to step into feeling energized, relaxed, and laser focused!
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References:
Ishak, Raven. “Focus More Each Day.” Bustle, Bustle, 25 Apr. 2016, https://www.bustle.com/articles/156224-11-ways-to-avoid-multitasking-focus-more-each-day.
Person. “Focus Techniques: 12 Tips to Get Focused.” Psych Central, Psych Central, 17 May 2016, https://psychcentral.com/lib/12-foolproof-tips-for-finding-focus#5.
i used to swear by multitasking. from the moment i woke to the minutes before i fell asleep, i prided myself with my ability do to multiple things at once.
this practice that was once seen as the ultimate productivity practice is now being revealed as one that actually is not only hindering your productivity BUT ALSO could be causing brain damage...
say whaaaattt??!
in this episode, i share several academic studies supporting the idea that not multi-tasking is actually the way to go.
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References:
Yeung, N. & Monsell, S. (2003). Switching between tasks of unequal familiarity: The role of stimulus-attribute and response-set selection. Journal of Experimental Psychology-Human Perception and Performance, 29(2): 455-469.
Meyer, D. E. & Kieras, D. E. (1997a). A computational theory of executive cognitive processes and multiple-task performance: Part 1. Basic mechanisms. Psychological Review, 104, 3-65.
Rogers, R. & Monsell, S. (1995). The costs of a predictable switch between simple cognitive tasks. Journal of Experimental Psychology: General, 124, 207-231.
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More resources:
find more free resources from Project Purpose, the initiative i started to simplify personal development: projectpurpose.be
want to start bullet journaling? i created Betta Bullets to make this research-backed productivity tool easy to use (it's free!): bettabullets.com
let's pick up where we left off on my personal mission to become a good packer, it's time to pile up and sort the stuff!
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About:
if you're like me, you love podcasts. but sometimes I don't have the time or energy to listen to a full-blown 55-minute episode.
if you've ever had that problem, this podcast is for you.
subscribe for 5-minute briefings for all things self-develoment. expect segments of daily life lessons, thoughts, self-development content, & productivity tips.
so get your coffee or matcha latte ready, pop in your favorite earbuds, and get ready to get more mindful.
__________
Resources
check out Betta Bullets for my journaling templates (PSST- it's 100% free!): bettabullets.com
check out Project purpose, the initiative i created to provide self-development tools for every learning style to make reaching our potential easier: projectpurpose.be
I've been a chronic bad packer. whether forgetting my hairbrush, heels, or helium (it's a long story...) to nearly always findingmyselfstaying up all night packing before i'm supposed to travel because i put it off to the last minute.... this time, i'm determined to be good at packing!
it's been a journey, but i'm taking you along with me as i start to become someone who is an expert, not-stressed traveler and perfect packer.
today, was step one. because every great journey begins with a tiny step in the right direction.
see you soon, Miss America!
let's tackle step 3 of packing... actually packing!
i hope you've gotten a few helpful tidbits from this process and have enjoyed accompanying me on my journey to becoming a good packer.
Miss America, here I come!
PRO TIP: a little lost? listen to the first 2 episodes to listen to the process of packing
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About:
if you're like me, you love podcasts. but sometimes I don't have the time or energy to listen to a full-blown 55-minute episode.
if you've ever had that problem, this podcast is for you.
subscribe for 5-minute briefings for all things self-develoment. expect segments of daily life lessons, thoughts, self-development content, & productivity tips.
so get your coffee or matcha latte ready, pop in your favorite earbuds, and get ready to get more mindful.
__________
Resources
check out Betta Bullets for my journaling templates (PSST- it's 100% free!): bettabullets.com
check out Project purpose, the initiative i created to provide self-development tools for every learning style to make reaching our potential easier: projectpurpose.be
busy. productive. wait... there's a difference?
absolutely! and for the longest time, i wasn't truly aware of it. in this episode, we'll cover exact examples of each, and then dive into a few actionable tips that have helped me to foster more productivity in my own life!
love the idea of a brain dump? check out betta bullets for actionable support in prioritizing and creating your to-do lists (PSST- it's 100% free!): bettabullets.com
check out Project purpose, the initiiative i created to provide self-development tools for every learning style to make reaching our potential easier: projectpurpose.be
References:
Marfice, Christina. “Busy vs Productive - Which Are You?” Superhuman Blog, Superhuman Blog, 22 Nov. 2022, https://blog.superhuman.com/busy-vs-productive/.
The post that sparked this episode:
https://www.reddit.com/r/productivity/comments/zcekal/something_i_wish_i_had_5_years_ago/
i'm sure you have never wondered how do they sound so... inspirational? when reading the latest quote of a motivational speaker or public figure.
well, we've cracked the code.
in this episode, you'll learn about context, syntax, and the key factors to crafting your own inspirational quote.
check out more free resources from Project Purpose, the initiative I started to simplify personal development: projectpurpose.be
does the thought of speaking to a crowd send shivers up your spine?
do you often underperform when the pressure is on?
well, you're not alone: 75% of the world's population is estimated to be nervous about public speaking and acting under duress.
these tips from research in cognitive psychology can help you calm down and not choke the next time you're in a stressful situation- whether it's a board room meeting, an exam, or giving a presidential addreess (hey... who knows if President Biden listens to the LIO podcast!)
check out more free resources from Project Purpose, the initiative i started to simplify personal development: projectpurpose.be
Ebrahimi OV, Pallesen S, Kenter RMF, Nordgreen T. Psychological Interventions for the Fear of Public Speaking: A Meta-Analysis. Front Psychol. 2019 Mar 15;10:488. doi: 10.3389/fpsyg.2019.00488. PMID: 30930813; PMCID: PMC6428748.
as i wrap up the Goal-den 90 challenge, the 90-day challenge of focusing on a goal for 90 days of growth, i’m met with thoughts of doubt and disappointment.
in this episode, i share them with you along with what i’m learning, and how i’m making this a moment of growth too :)
check out the challenge for yourself:
90-day goal challenge: projectpurpose.be/challenges
i'm indecisive. or, at least, i was more indecisive in the past... before i discovered this thought tool!
i came across this principle in an article in Entrepeneur Magazine by Thomas Fuller
journaling templates: bettabullets.com
check out Project Purpose, a moment making self-development do-able: projectpurpose.be
when i was younger, i struggled with extremely low self esteem that manifested itself in many not-so-constructive ways.
if you're struggling, it gets better.
i am forever grateful for this difficult period in my life because without it, i wouldn't be who or where i am.
but while i appreciate my struggles, i've worked to not let them have power over me.
in this episode, i chat about some of the details, my mindset, and a bit of advice (that i wish my younger self could hear!)
what can entrepeneurs learn from artists? well, about the utility of uselessness.
we live in a hustle, productivity-focused world. but what about making time for the seemingly-useless?
in this episode, i'll talk about the art of uselessness plus a few stories and examples to hone it in.
this episode is inspired by an article i read in entrepeneur magazine, july issue.
why? how? what was my takeaway?
sometimes, you just need to switch things up. or, in my case, switch things off.
link to the digital detachment challenge:
projectpurpose.be/challenges
"Feeling distracted by the constant stream of DING content? This 5-day challenge may be just what you need to find tech/life balance again.
length:5 days
difficulty:1/5
equipment:none
requirements:
complete the daily detachment prompt
benefits:
re-connect to yourself and to what matters in a world of distraction
develop discipline"
i used to struggle around the holidays because i saw them as a time when productivity/getting 'stuff' done was statistically impossible (i mean, how are you supposed to write an essay with your little cousins trying to wrestle you on the couch?)... until i shifted my perspective.
in this episode, let's chat about thanksgiving, the holidays, mental health, and taking a break!
and, in case no one told you yet: you're awesome and i'm very grateful for YOU!
Note: Rubal messaged me before posting asking to edit the intro to say that she was a productivity "enthusiast" instead of an "expert". I think that this shows her humility, and to be honest- in my eyes, she's an expert! Just a little disclaimer. I know we can all agree that she knows what she's talking about- enthusiast or expert.
In this episode, Rubal talks about her own meditation experience, what you can learn from it, and how to start it for yourself!
I've been implementing these little tactics into my morning routine and let me say that the clarity and confidence I've felt from just a few minutes of meditation make it exponentially valuable. I highly recommend giving these strategies a try!
From Rubal: "I’ve actually cut down my meditation routine so it’s 15 min now, and added deep work to my mornings. I switch it up between mantra meditation and mindfulness techniques."
Here are a few useful resources to help you start meditating:
https://sharp.uconn.edu/meditation-resources/
if you're like the majority of people, you may struggle with making decisions.
i know that i have! this key has been extremely helpful in helping me to become a more decisive person.
i first came across this concept when reading an article in the 'entrepeneur magazine', and by applying it in various circumstances (from ordering dinner from an overwhelming menu to tackling a huge opportunity like a job interview), i've seen an improvement in my clarity and confidence in decisions.
i hope that it can serve you as well.
It's no secret that we live in a world that revolves around technology, and that is dominated by a Wi-Fi connection.
Studies are blatanly showing the negative sides of over-consumption of social media and too much screen time. But, how can we realistically detach? What if our jobs are tethering us to technology?
In this episode, Rubal- a productivity master and board-certified radiologist- known online as @rabblerises and I discuss ways we detach, disconnect, and recenter and actionable strategies you can implement in your own life.
Because you are more than the amount of followers, likes, or comments you get.
Follow Rubal on Instagram: @rabblerises
Helpful resources:
http://digitaldetachment.com/resources/
it's not about time management, it's about FOCUS management.
boom. that's it. let's talk about why this changed my productivity game and how it can help you out as well!
As a part of my Success Series where I interview 12 wildly-successful individuals on what what they think let them succeed, what they learned, and what advice they have, I’m thrilled and honored to share with you a snippet from my interview with James Gould (the full episode will be posted soon). Gould is a successful entrepeneur, business man, world-traveler, and changemaker. From climbing Mount Kilimanjaro to his involvement in a political cause he’s passionate about to having spent time in Hollywood working with the greats on hits like Smokey Joe’s Cafe and Hairspray, he truly KNOWS mindset and what it takes to succeed.
I so enjoyed our conversation, and want to extend a special thanks to Mr Gould for this interview. I’m excited to release more excerpts from our inspiring conversation!
Learn more about Gould’s Bio: https://www.gla.holdings/jamesgould-bio
"winning is a test with no wrong answers", says tim grover in his chapter talking about this rule of winning.
and then he dives into doubt vs. fear...
let's talk about why he brings those up, what they have to do with winning, and what we can learn from this bounce-around chapter!
"there is no balance if you want to win"
that's what Tim Grover says when discussing this point in his book, Winning.
do I agree? is he right?
let's talk about it!
is winning selfish? let's talk about it!
in this episode, i summarize the chapter talking about "winning is selfish" in tim grover's book called winning.
details & book mentioned: tim grover
the battlefield of your mind: that's what tim grover talks about when discussing the 3rd rule of winning:
"winning wages war on the battlefield of your mind"
i summarize this chapter, his thoughts, and offer my own!
in this episode, i summarize the chapter talking about how winning is the ultimate gamble on yourself in tim grover's book called winninng.
it's all about that confidence! listen to the end for a confidence-building exercise...
details & book mentioned: tim grover
in this episode, i summarize the chapter talking about 'winning makes you different, and different scares people' in tim grover's book called winninng.
details & book mentioned: tim grover
everyone loves to win- that rush of adrenaline, excitement, feeling of true accomplishment...
in his book, 'winning', tim grover highlights what he sees winners having in common and details the secrets he's learned from some of the most successful athletes in his 30 years of elite performance and mindset training.
cut & dry, straight to the point, informative, this book was a fun read! there were, however, little things that i didn't love...
in this episode, I talk about what I loved, what I didn't, and who i'd recommend this book to.
details: winning by tim grover
a life plan. what is it? how do you make one? and more importantly, why?
i always speak about the power of defining where you want to go in life; a life plan allows you to do just that.
here are 6 reasons why you should make one.
stay tuned on @bettabullets for a workshop and new journaling collection, helping you to easily define the life you want to live.
you're worth dreaming big.
procrastination.
we all have dealt with it and struggled with it at some point.
in all the workshops and strategy sessions i've done, here are the points that we all resonate with and need to hear to get working towards our GOALS without procrastination being a permanent barrier (spoiler alert: you can get past it!)
xx,
betta
summer. my favorite season!
it's easy to let all of this extra time we get go by the way-side, so here's a few tips on making your summer one to remember and one that leads you to GROW
xx,
betta
these habits may be sabotaging your progress…
- Not prioritizing your mental health
💫 Going on on the outside is reflection of what is happening on the inside. This is especially true when it comes to your mental health, how are you supposed to perform well and get positive results if you’re not taking care of what is the origin of your results: your mental state
- Speaking to yourself from a place of negativity
💫 What you said to yourself is so important, because you’re always listening. If you wouldn’t say it to your best friend or a little kid, why are you saying it to yourself? Make a filter.
- Waiting until you’ve reached burnout to take a real break
💫 If you don’t give yourself a break, your body will end up taking it when it wants it. Rest is productive, especially because it’s helping you be more productive… You’re not a machine. Recharge and rejuvenate in ways that are actually helping you (Social media is generally not restorative, it’s draining. Keep this in mind.)
- Continuing to spend time with people who are not helping you progress
💫 You are the some of the seven people closest to you. Who are you spending time with, and are there is this helping you get closer to your goals? Everyone and everything has its place. Have a balance, but be aware of where your time and energy is going especially when it comes to who you spend it with.
- Not properly valuing your time
💫 You will never get back your time… this shouldn’t be stressful, but should give you an opportunistic view. You have so many things that you can spend your time on, prioritize what’s important to you and make sure that you’re giving it the time it needs.
- Not having a routine that lets you out in the work
💫 Stop giving into short term gratification
Instead out in the work to get long term gratification from achieving your goals ;)
Remember: it’s all about the journey, so make it enjoyable and easier. Create a routine that brings you closer towards your goals, because that’s what you’re going to fall back on in times of uncertainty or when you’re lacking motivation. Find joy in the journey or you’re not gonna be satisfied when you get to the destination.
Although these are habits, you can change them. Disrupt the loop, replace the habit, and remember that it’s all about consistency.
visualization is often seen as 'woo-woo' or a bit 'out there', like something you'd hear about from a subpar self-help book or touted by a scammy motivational speaker.
but in itself, visualization is a simple & powerful technique that can be used in a variety of ways. today, i'll be focusing on how visualizing your goal can give you the motivation to take the steps to work towards it!
who knew that seinfeld could bring us more than funny jokes?
jerry seinfeld is known for a lot, but most people aren't familiar with this simple but powerful way to stay motivated, especially when it comes to first developing a new habit.
this strategy can truly help stay motivated and consistent in your work.
references: https://nickwignall.com/stay-motivated/
"the way you talk to yourself matters; you're always listening..."
who knew that one of the ways we most sabotage ourselves is through negatively speaking to ourselves?
in this episode, we'll cover why it's bad, and more importantly... HOW to change it!
this article is a resource: https://nickwignall.com/stay-motivated/
staying motivated isn't easy, breaking bad habits is difficult, and implementing new habits is even harder!
positive reinforcement is another powerful tool that can be used in a variety of situations to help you break the bad, implement the new, and make choices towards being your best self.
a great article on this topic: https://nickwignall.com/stay-motivated/
last episode (or should i say last month :)), we spoke about the 'Ulysses Pact', what it was, and why it can change your habits and productivity game.
this time, i'll be sharing multiple examples of what applying this concept in your daily life can look like.
it's all about learning and applying the principles to your life. these examples will help you do just that to make sure you can bridge the gap between what you know and what you do, #knowingdoinggap.
ulysses. that guy from the 'oddessy', you know, way back in the times of (actual) greek life and trojan wars?
we all struggle with making good decisions, and it's not necessarily about your lack of ability to make them but instead about how you're not setting yourself up for success!
this episode will show you what the 'ulysses pact' is, and why it can change your productivity game. who knew such a little concept could have such an impact?
stay tuned for the next episode, which will show tangible examples to help you implement this powerful behavioral concept in your daily life
'thank you' is universally one of the most polite and positive little string of words. who knew that they could be so powerful?
in this episode, we continue to speak about scenarios when we wouldn't have necessarily thought to say 'thank you', but in which it can really make a difference.
as usual, it's all about learning and applying the concepts to your life. these examples will help you notice situations in your own life when pulling out a 'thank you' will change the game.
thank you.
these 2 little words are so powerful.
this episode dives into examples of situations you would maybe have never thought to say 'thank you' in, but that are really perfect opportunities to do so!
holidays are a time of joy, family, friends, fun...
and commonly it's known that you can't possibly get any work done, be productive, or do anything else during this time. and i get it- especially for we who rarely see our families all together, it makes sense that you don't want to be working all the time and don't want to get anything done, prioritizing family time.
but then again, everything is a balance. and i beleive that it doesn't have to be all or nothing.
in this episode, i share my thoughts about how i approach the holidays all while balancing memories and my own goals :)
happy holidays! happy easter!
last episode we spoke about the importancee of an abundance mindset, and affirmations are a powerful way to change your thinking and foster this new mindset.
here are some affirmations that will help you to develop that mindset of abundance in every area of your life!
this episode is all about what an abundance mindset looks like and why it's crucial to develop one!
inspired by a marketing blog post: https://www.neurosciencemarketing.com/blog/articles/scarcity-geico.htm
technology seeps into each part of our lives, and esspecially as part of the younger generation it's easy to become overly-dependent on it- especially when it comes to these buzzing little phones we carry with us 24/7.
i'm sharing my perosnal experience with having a screen time over what i'd like, and the steps i'm taking to distance myself from it.
i hope this helps!
imagining future events (aka, visualisation) is a powerful tool that can help you to envision not only your goal, but how you'll achieve it.
exercises like this one can help you to increase your expectation for success, enhance motivation and emotional involvement, and initiate planning and problem-solving thinking.
outcome-focused imagery will help you to imagine the desired outcome and therefore the specific, concrete plans that lead you to ssuccess!
you can do this visualisation anywhere, but i recommend a quiet place. there's no limit to how many times you can do it too.
this exercise goes hand-in-hand with the 'living from the inside out' journaling collection. it's available for download for free (as always).
we've covered the 3 steps to re-finding your focus in a period of distraction.
today, i'll share tangible, actionable steps that you can take to put your strategy (tips in the previous episode) to work for YOU
learn 2 ways you can make your to-do list
see how i'm taking action
understand the concept of an 'MIT'
free journaling templates: bettabullets.com
last episode, i touched on the first step to regaining your focus.
step 2? strategizing.
once you've identified what is pulling away your focus (tips in the previous episode), i suggest devising a strategy.
in this episode:
discover how I'm strategizing to regain my focus
understand what it means to be balanced
learn about the psychology behind why
unlock the key: making easy things harder and hard things easier
download the free journaling templates: bettabullets.com
hey there!
we've all felt it. that feeling of distraction. of being unfocused. of going to bed at night knowing that you didn't get done what you really wanted to get done.
in the next 3 episodes, i'll be tackling 3 steps that i am taking to regain my focus.
step one? evaluating.
from this episode:
understand the psychology behind why we don't do what we know we should do
understand the importance of empathy
see the differences between accepting and appreciating where you are now
download the free journaling templates: bettabullets.com
when to quit? when to keep going? what about choosing a life path?
this is a concept based on a commencement speech given by Arno Rafael Minkkinen to a group of photography students of the new england school of photography.
here's a link to an article by james clear detailing the speech & providing even more thoughts about it: https://jamesclear.com/stay-on-the-bus
what are your thoughts?
xx,
better
here are 6 expert-backed tips for deep work, extracted by "DEEP WORK" written by Cal Newport.
which is your favorite?
xx,
betta
this is inspired by the teachings of james clear- that super smart guy who wrote my favorite book 'atomic habits'!
i hope this inspires you: take the stress out of creativity and stop wondering why you "don't have any", and thaat you find the fun example/story helpful in illustrating this idea!
xx,
betta
the eudo-WHAT-machine?!?
think of this episode as contributing to your world knowledge.
xx,
betta
listen to discover characteristics of super 'gritty' people- to see how gritty you are.
take the official grit scale here to see how gritty you are: https://angeladuckworth.com/grit-scale/
remember- you can always be more 'gritty' :)
xx,
betta
i'm a vision board lover.
so, over the years, i've come up with a few strategies that level-up basic dream-board.
let me know what you think of this new tactic.
i've tested this with both printing out images at the beginning of the week or month (7 images for the new week or 30 images all at once) and adding them daily, as well as the digital way :)
xx,
betta
whether you're a grit expert or have never heard about it, this episode is going to shed some light on this famous concept of 'grit'.
xx,
bettaaa
why i read this book & should you?
i'll discuss what I liked & didn't like, and share my favorite points that changed my perspective!
listen to this book for free on the 'libby' app- my favorite secret weapon that's helping me (listen to) a book a week :)
have you read this book?
xx,
betta
i've always been curious about what reallymakes successful people successful.
a simple answer could be: oh, well they just have it.
but what is 'it'? is it 'grit'? money? talent? determination?
so, you can imagine my delight when i discovered this study that was conducted to specifically answer this question.
this study analyzed the top most successful people in world history (that we know of) from napoleon to jeff bezos, and used immense amounts of data pulled from their lives and biographies to find similarities.
these are the top 3 characteristics that ALL of them shared.
which one surprised you the most?
xx,
betta
ugh. to-do lists. nothing is more praised and at the same time, dreaded.
i've been making a 'list per day' for years now- it's just part of my daily routine.
but recently, i've fine-tuned my strategy and implemented this new way of creating my list.
instead of focusing on writing down a list of random events, tasks, and goals for the day, this strategy centeres around priorities or focuses that you define for yourself.
basically: define your priorities/life categories and write down what you're doing for each category that day.
these categories are ones you define for yourself. i suggest having categories for at least something that involves your wealth, your health, joy, job/school, and 'big goals' (which i explain in this short episode).
new month, new opportunities.
here are some little things i’m implementing this month and some ideas for you!
my march little focuses:
waking up before 8
reading 1 book a week
posting authentically on social media
limiting social media consumption
listening more than i speak
creating more than i consume
giving more than i take
practicing handstands daily
journaling every morning
getting outside in the first hour of being awake
drinking warm lemon water first thing
and 4 more, which i mention in the episode!
i hope this inspired you! let me know which one you’ll implement and any other practice you’re focusing on :)
xx,
betta
should you read this book? here's what it's about, what i liked, and what i didn't like. in 5 minutes.
listen to it on the Libby App- it's free, connects to your library card, and lets you get audiobooks and rent physical books for FREE.
xx,
betta
ok: so you've got a goal. now what?
let's talk about steps you can take to actually make it a reality.
spoiler alert: none of these steps include getting an MBA or becoming a certified astronaut (unless that's, like, your goal...) :)
it's a powerful one. 5 minutes of your time to absolutely change your world. bite the bullet and get that sheet of paper out!
allowing yourself to dream isn't easy. we have those little (annoying) voices in our heads saying "oh, that's unrealistic." and telling us that our dreams are out of reach and will never be more than just ideas.
but the truth is that we can transform our dreams into reality. this is done through our actions and choices.
but the first step is actually deciding WHAT you want! this exercise can help to stifle those doubtful voices and allow you to tap into that motivating, exciting dream that is what you really want.
so: what would you do if you knew you could not fail?
alright- so you know the movie 'back to the future', right?
well 'back to the future' thinking is a super powerful tool that many high-performing people use in their daily lives to motivate and give them the direction they need.
I recently came across a book highlighting the "21 success secrets of self-made millionaires". I couldn't help but share #1 secret with you: DREAMING BIG.
how can you make your a dreams a reality if you don't allow yourself to consider them? you have to sit down and take 4 minutes to THINK about WHAT you'd like to see, live, experience...
this is the first step to making it a reality: defining your ideal "_____".
this was a fascinating book that has been one of my favourite reads so far this year!
here are my 3 take-aways from this book. stay tuned for a full review :)
this was a very interesting book that I've actually read twice... in 3 weeks!
but do I really recommend it? is it worth your time? listen to find out :)
moving. it's not easy. but you'll probably end up having to do it t some point in your life.
here are a few pointers to keep in mind when those boxes come out and you're faced with the task of packing up your sock drawer and a collection of old notebooks you had forgotten about.
you heard my take on a few aspects of the book... what about a full review?
the conclusion: should you bother reading it? what about applying the principles?
this was an interesting read! the way in which it was written as well as the points that were communicated were an interesting choice.
listen to this episode to get my main takeaways, and understand if it's woth your time.
free journaling collections: Bettabullets.com
is it worth it? what did I get out of it? here are 3 big takeaways from my early morning adventures.
the free journaling spreads:
bettabullets.com
what's the first step to developing discipline? identifying why you don't have it in the first place.
if you've ever struggled with distraction, procrastination... this technique is for you.
Ever wondered why you can’t seem to hold on long enough for the result? Ever wondered why are you feel like your willpower gives out? Well, it’s because it goes! Learn today how and what to use instead of willpower when it comes to developing discipline.
A book that I read recently, as part of my used resolutions, was the 5 AM club. It was a good read, and I’d be happy to do a summarized version of it, but one of the main takeaways that I got from it was the 20:20:20 principle that allows you to elevate your life by elevating your morning. So the good news is that you don’t have to wake up at 5 AM to apply it, the idea is just to divide the first hour of your day into 20 minute increments. The first increments is to sweat to wake you up and release cortisol. The second, is to journal and meditate. The third is to educate yourself, by listening to audiobooks, reading, or watching an educational segment. This was the routine that I follow this morning, and I couldn’t feel more energized now, four hours later!
the 2nd week of the year is when most people start to see cracks forming in their good resolutions.
here's how to identify a weakness, and what to do about it so you can keep going strong during all of the year!!
moral of the story: don't try to take on the whole world at once!
small steps lead to big progress.
let's talk about why new year's resolutions fail and what you should do to have the most success :)
as we head into the new year, be mindful on your journey of achieving your goals to ENJOY it. don't let an equation of "when I achieve this, then I'll be happy" develop. it's all about the SYSTEM that leads you to success, not the moment you achieve it.
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xoxo,
betta
problem #1 with goal setting: winners & losers have the same goals.
it's implied that by dreaming big and setting big goals, your wildest dreams will come true. but it's crucial to realise that there's MORE that goes into achieving your goals.
winners and losers have the same goals. every olympian sets out to win the gold medal. every job applicant wants to get the job.
when you set a goal, you create a gap between where you are NOW and where you will be when you achieve your goal.
systems are what allow you to bridge that gap.
bettabullets.com for free journaling spreads
instagram.com/bettabullets to spice up your feed
we're always told to "dream big and set bigger goals", saying that the best way to get what you want in life is to just define your specific, actionable goal.
but what do you do after you set a goal? is something missing?
for years I thought that setting a goal was all I needed- that by clearly defining my goal and writing it down on a post-it note and sticking it by my desk, it would magically come true.
I'd set goals, achieve some of them, but look back to find most of them unreached and leaving me with a sinking feeling of failure.
until I discovered that something was missing. with the new year coming towards us at full speed, we need to make sure our goal-setting strategy is on point! that's why, for the next couple of episodes, I'll be focusing on the principle of setting systems.
follow me on instagram to spice up your feed: @bettabullets instagram.com/bettabullets
get my free journaling collections: bettabullets.com
this is a reminder that can take the stresses out of big questions like "what am I doing with my life" and dismantle that subconscious comparison of your life to a friend's or someone else who seems to be doing different, better things.
long story short:
1) this is not sponsored
2) you need the 'Libby App' in your life
no more multi-tasking and expensive audible subscriptions!! the libby app links up to your library card and is 100% free. download it right now.
xoxo
betta
are you able?
are you willing?
let's talk about why these questions are important, and how you should best answer them to stay driven and focused on your path to goal achievement.
journaling collections: bettabullets.com
spice up your Instagram feed: instagram.com/bettabullets
we're all told to dream big and set big goals... but what actually is a good goal? how do you know if your goal is a good one?
the 3 types of goals give you a blueprint to see if the goal you're shooting at is the best one. hear about the a, b, and c-type goals in this short episode & about a quick exercise you can do to brainstorm a c-type goal!
free journaling spreads: bettabullets.com
spice up your Instagram feed: instagram.com/bettabullets
key point #1 of atomic habits is the valley of disappointment.
ever felt like you had no perseverance?
let's talk about why you feel unmotivated, and how knowing about this valley of disappointment can help you make progress all throughout your life. this is a super important concept.
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so atomic habits is one of my favorite books. you should read it, but if you can't, these next episodes are here for you.
I'll be resuming the key points of the book in future episodes, but this is an intro to why you should care about habits.
get the journaling collections: bettabullets.com
become a star & steal my productivity strategies + bonus collections: bettabullets.com/starsubscription
spice up your Instagram feed: instagram.com/bettabullets
ahhh yess... the holidays!
thanksgiving. christmas. new year's...
most people feel like they need to just hit 'pause' on their work & personal growth starting nov. 27... but the holidays can actually be a fulfilling, rejuvenating time that helps you grow and progress along your journey.
let's talk about how you can grow during the merry season, and how it doesn't have to be an entire month of stagnation (& too many Christmas cookies 🙋♀️).
get the journaling collections: bettabullets.com
become a star & steal my productivity strategies + bonus collections: bettabullets.com/starsubscription
I swear by this.
seriously, though. when I don't make one, I feel like I'm on a road-trip without a map!
link to free journaling collections (perfect for list-making!): bettabullets.com
spice up your feed by following me on instagram: @bettabullets instagram.com/bettabullets
we all want a productive day. we don't all want to wake up at 4 am to have one.
let's talk about how you can call yourself productive even if you don't wake up before the sun does.
link to free journaling collections: bettabullets.com
spice up your feed by following me on instagram: @bettabullets instagram.com/bettabullets
if you follow me on instagram you KNOW how much I love my mornings. something about the sunrise + making a fun breakfast never fails to make me jump out of bed.
let's talk about finding what makes YOU look forward to your mornings. & why you need to.
link to free journaling collections: bettabullets.com
spice up your feed by following me on instagram: @bettabullets instagram.com/bettabullets
what you see, smell, taste, hear, and touch can be pretty distracting.
we're used to labelling our senses as sources of distraction. I mean, wouldn't you be much more focused if you weren't constantly hearing, seeing, etc., potential distractions?
let's talk about how you can use your senses in a POSITIVE way when it comes to focusing, and how nature can help boost your focus.
link to free journaling collections: bettabullets.com
spice up your feed by following me on instagram: @bettabullets instagram.com/bettabullets
we've been covering good strategies to recover that brain of yours.
but, of course, there are mistakes that you feel like could be good, but are actually harming your productivity.
let's do it!
spice up your IG feed and follow me on instagram @bettabullets or instagram.com/bettabullets
get my free journaling collections: bettabullets.com
intentionally tackling the hardest task of the day is one of thee best ways to have a productive morning.
let's talk about why & how you can implement this tip!
what's your PFC? and your DMN?
you're probably thinking "omg this sounds SO boring"
but, hear me out.
to take control of your brain you've gotta understand what it is.
let's talk about weaving in moments of not focusing into your day to actually boost your productivity.
spice up your instagram feed with daily motivation: follow me @bettabullets instagram.com/bettabullets
napping at the wrong time or for too long can backfire, here's the guide to napping to feel more energised & NOT lethargic.
if you're sleep deprived/looking for a way to relax- a nap might be a great option.
benefits of napping:
- Reduced fatigue
- Increased alertness
- Improved mood
- Improved performance, including quicker reaction time and better memory
the bad side? napping isn't for everyone. some people simply can't sleep during the day or have trouble sleeping in places other than their own beds, which napping sometimes requires.
when should i consider napping?
if you want to make planned naps a part of your routine
have had a bad night's sleep (or no sleep #studentlife)
you need to give your brain that break
best way to nap?
here are some tips:
- keep naps short.
- take naps in the early afternoon.
- create a restful environment.
after napping, give yourself time to wake up before starting activities again — especially the ones that need a quick or sharp response.
yes, detaching is a GOOD thing... sometimes...
what to do when you're falling asleep in class? or when you can't seem to focus on the task at hand?
let's talk about how, and when, you can use 'detachment' to give your brain that momentary break.
here's a link to get sent my free journaling collections: bettabullets.com
and, you should totally spice up your IG feed. follow me @bettabullets on instagram.com/bettabullets
link to get on the list to be emailed the journal: bettabullets.com
hey there!
so if you know me, you know I'm not that gung-ho when it comes to challenges. I think there is really a sweet spot when it comes to growth where the challenge isn't too easy nor too difficult.
this is where the project50 comes in.
project50 is a 50 day challenge to improving your state of mind.
what differentiates it from other challenges is that it is not super crazy (ahem, like 75hard).
not convinced? here are the rules (spoiler alert: no waking up at 5am and chugging green juice for #health).
project50 rules:
wake up before 8am
have a 1h distraction-free morning routine
exercise for 1h a day
read 10 pages
enjoy a healthy diet
dedicate 1h towards a new skill
keep track of your progress with a journal
see? nothing crazy!
and this is where I want to help you!
as part of the challenge, you're supposed to keep a journal.
my specialty...
so, of course, I made a journaling collection!!
the (FREE) betta bullets x project50 collection will be live tomorrow, in time for you to join me in the challenge!!
link to get on the list to be emailed the journal: bettabullets.com
let's get started. it's never too late :)
link to the official rules: https://www.instagram.com/p/CVDV30woHGg/
my instagram where I'll be documenting the process: instagram.com/bettabullets
your brain. have you ever thought about how it's always 'on'?
when you crush it in the gym on leg day, you give your legs a rest the next day.
but even 10 minutes of intense focus can cause your brain to need rest.
let's talk about how you can implement daily restorative practices for that big ol' brain of yours.
it's no secret that our brains love anything NEW.
so, let's talk about using novelty to recharge!
in this episode I'll be covering how cat videos can actually be a good thing. at least, one at a time...
follow me on instagram & spice up your feed with daily positive motivation:
instagram.com/bettabullets
when I say to not accept yourself, I'm not trying to inspire you to change so that others will like you better.
I'm inspiring to change so that you will like you better.
we always hear about people 'accepting themselves' or 'being themselves' and 'finding themselves'- but what if it's to cover-up for an unwillingness to change their 'bad personality traits' for the better?
remember: it's all a choice. are you 'accepting yourself' or are you creating yourself?
let's talk about it!
spice up your IG feed and follow me on Instagram @bettabullets or instagram.com/bettabullets
take the first step to planning your way to your best self with my free journaling collections: bettabullets.com
every morning, I ask Alexa to "give me a flash briefing" where she plays a re-wind of the news.
this inspired me to make this podcast: your daily flash briefing of self-development & positivity
you have no idea how excited I am to be sharing this, the very first episode of the LIO podcast.
we become what we consume. let this podcast be your source for content that helps you become the person you want to be rather than distracting you from your dreams.
episodes will be released every Monday, Wednesday, and Friday.
subscribe to stay tuned!
if you don't already, get the visual daily motivation you need & make your feed a little more positive:
follow me on instagram @bettabullets instagram.com/bettabullets