The Rise and Shine with Johanna: Recent Episodes
Johanna Kaiser
This is the first part of a three-part series in which I explore the topic of women and public speaking. This first part explores the the pitch of the voice which is obviously an important component for public speaking.
If you have any thoughts or feedback, please don't be a stranger and reach out:
Email: kaiserjo@sas.upenn.edu
Instagram: https://www.instagram.com/johannavickay/
In this episode, I am breaking down the victimhood mentality. I am talking about...
...Why people have the victimhood mentality,
... How the victimhood mentality impacts your life,
... and how you can get rid of the victimhood mentality.
Enjoy!
Please enjoy this absolute gem of a person, Merrick on the Rise & Shine Podcast.
Connect with Merrick on the Gram: https://www.instagram.com/me.rrick/
You can also find Merrick on LinkedIn!
Not beating around the bush, here are my pro tips from me, a real pro at finishing a dissertation (fingers crossed).
- take off the acrylic nails
- delete instagram
- actually make a plan
In this episode, I am letting y'all in on some of my insecurities and I am telling you how I am overcoming some of my insecurities by focusing on effort over achievement.
Check out my grad school reels on Instagram: @Johannavickay
In this episode, I am bringing to you a technique that I've learned from a friend and that has helped me to make more circumspect decisions: parenting myself.
In this episode, I am sharing a CRAZY story with you. This story happened all the way back in 2016 but I only found out about if a few weeks ago.
In this episode, I am sharing my favorite productivity tools with y'all. Listen in to get a boost of motivation! 🚀
Here's a link to the Notion app I am talking about in the episode: https://www.notion.so
Are you using productivity tools I need to know about? Reach out to me via Instagram or email!
In this episode, I a giving y'all a recap of my spending fast and I am sharing about my current struggles finishing my Ph.D.
In this episode, I am sitting down with my friend and colleague Kim Cardenas, who is a fellow FGLI students at the University of Pennsylvania. Listen in to hear about what Kim and I have to share. : )
In this episode, I am sharing about my struggles with consistency. I believe that there is a difference between creative and non-creative tasks when it comes to consistency. want to know why? Listen to this episode!
In this episode, I am telling you about a spending fast that I will be doing for the month of March. I will be telling you what a spending fast is, how it works, and what the benefits are. Enjoy!
In this episode, I am unpacking how we can reframe being dissatisfied in a situation as an opportunity for growth. I am sharing a couple of examples from my own life to illustrate this way of thinking.
In this episode, I am breaking down the scarcity mindset. I am talking about what the scarcity mindset is, why it is bad, how it impacts your life, and how you may be able to fix it. Enjoy!
In today's episode I am talking about why we need to speak up for ourselves. I have come a long way learning to speak up for myself and to ask for help and it is still something that doesn't come naturally for me. Enjoy!
In this episode, I am sharing how I save money as a FGLI grad student.
Please find some of the links I mention below:
Blow dry tutorial: https://www.youtube.com/watch?v=xQAwJc1LKOw
6PM.com for great deals on clothing: https://www.6pm.com/
My most-worn affordable jewelery pieces:
Necklace: https://www.amazon.com/gp/product/B01N2N7TOG/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1
Earrings: https://www.amazon.com/gp/product/B07WYK4RL6/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
In this episode, I am talking about one of my great passions: fitness. I have personally taken a break from the gym for health reasons but I am now starting back up from scratch. In this episode, I am sharing how I am approaching my personal transition back into the gym and I am also sharing what I wish I knew when first starting out my fitness journey.
Find a sample workout here: https://docs.google.com/document/d/1n1HQlzva2PG6K6n67KEkaVKgUeMCMolIctXJQnTtBnk/edit?usp=sharing
Welcome back to the Rise and Shine podcast after winter break!
In this episode, I am catching up with you on what has been going down in the past few weeks as well as telling you about what 2022 will have in store for me. I am also giving you an idea of what to expect in this season of the Rise and Shine podcast.
In today's spooctacular episode, I am sharing some fun facts about Halloween in the U.S. I am also sharing the top three most haunted places in the U.S. and the stories behind them being haunted. The episode ends in me sharing how I unintentionally got wasted on Halloween as an eight year-old kid, lol.
In this episode, I am exploring the benefits and difficulties of creating a routine as part of your daily life. Listen in to find out why routines can make you more productive and less stressed at the same time.
The article from the New York Times Magazine that I am referencing can be found here: https://www.nytimes.com/2021/09/28/magazine/dasani-invisible-child.html
Whew! Time is flying! Today I am literally just catching up with you because it feels like things are moving fast in my life right now. Listen in to be get all the tea on what's new.
This episode takes a deep dive into "busy-culture," a modern phenomenon of professional and personal life.
Of course, we all get busy some time, but for many of us, constantly being busy has become the norm. In fact, it often seems like busy is the state that you "have" to be in in order to be seen as a hardworking, valid member of society. In today's busy-culture being a workaholic has become a celebrated lifestyle and even a status symbol, when actually, studies have shown that busy-culture destroys productivity, decreases morale, kills creativity, fosters exhaustion and pulls us away from our important relationships.
What causes busy-culture? How can we combat busy-culture and normalize having boundaries to create and protect your personal time? Listen in to find out!
In this episode I am addressing a topic that made me dive into the realm of psychology: Self-sabotage
I am starting off with a little tangent, explaining how my podcast received its name and cover. Then, I am exploring what self sabotage is, what causes self sabotage and how we can overcome it.
I am relying on this article featured on Psychology Today as well as a very informative blog post by life coach Lisa Jeffs.
I'd love to hear how you liked this episode! Please send me a DM and let me know!
In this episode, I am celebrating the back to school vibe and I am giving you my bestest tips and tricks that I have gathered in 23 years at school to set yourselves up for success for the academic year ahead.
Please let me know if there is anything from this episode that you are practicing as well, of if there is anything that you would like to try out!
You can contact me on IG or via email at kaiserjo@sas.upenn.edu
Last week, I sat down with my friend Dom. Dom is a Philly native, and he is both, a masters student AND a full-time employee at the University. Safe to say that Dom's time-management is something we can all learn from. In the course of our conversation, Dom told me about some hardships as well as wins he has had in recent times. He told me how his busy life has made him set priorities and boundaries in his life, and has given him confidence in his own abilities. Dom also shared a bit about how he manages to still make time for himself, to have fun, or to socialize with friends.
Connect with Dom and send him some love&support.
In this episode, I am breaking down the imposter syndrome. If you have ever felt like an imposter, or are currently feeling like one, this episode is for you.
Imposter syndrome online test: https://testyourself.psychtests.com/
If you can relate to what I am talking about in this episode, please reach out to me and let me know! <3
Email: kaiserjo@sas.upenn.edu
IG: https://www.instagram.com/johannavickay/
In this episode, I am diving into a science topic that has fascinated me for a while: The Parasympathetic nervous system. The Parasympathetic nervous system is a whole nervous system for recovery. It is also sometimes called the "rest-and-digest" or "feed and breed" system because it helps your body with just that. Especially in our modern, fast-paced lives, I think it is crucial to learn about ways in which you can actively support your body in recovery and relaxation. Listen in to learn more! Also please help me spread the word and share this episode with someone who could benefit from it.
How much time people should be working is an ongoing topic of conversation. Especially in the past 1.5 years during the pandemic, many people have been working from home. Boundaries between work life and personal life have become more blurred than ever. As of recently, there are conversations everywhere, discussing how to set boundaries, protect your free time, be less overworked and more balanced between work and life.
In this episode, I am first looking at some global stats and recent news. Then, I'll pivot into discussing work with my boyfriend, Alexey Porkhun, an entrepreneur in the Philadelphia area, founder and owner of his own business at only 26 years old. We are talking about workload in different careers, before focusing on his own work and thinking through some ways in which modern entrepreneurs can make smart moves to maximize their time spent on task.
In this episode, I am exploring GenZ. As a Millennial, I am honestly confused by GenZ but I've done some research for this podcast and have unpacked who is GenZ, what makes them special, and how they differ from previous generations. In the first part of this podcast, I am taking you through a BuzzFeed quiz in which you can figure out for yourself if you match stereotypical GenZ criteria. Then, I am getting a bit more scientific and am going through some data that I have gathered from different sources across the internet. Finally, I am sharing a fascinating hypothesis by my Russian friend, Kseniya (check her out here: https://www.instagram.com/kseniya_krivezhenko/), about the differences between GenZ and Millennials in Russia. I am then trying to apply her hypothesis to the situation in the U.S. What do you think is the greatest difference between GenZ and Millennials? Please reach out to me here and let me know!
Welcome back to Season 2 of the Rise and Shine Podcast!
In this episode, I am sharing some holistic tools for happiness and productivity that I have recently discovered or re-implemented. These tools are all in alignment with my overarching goal for the next year, to finish my Ph.D.
This is the final episode of season 1 of the Rise&Shine podcast.
In this episode, I am sharing my thoughts on change and letting go, particularly in the context of career and relationships. I am discussing how change is inevitably part of life and how we should embrace it, even if it might seem scary to us.
In this episode, I am sharing a moment of weakness from last week and am reflecting on the lesson learned from it.
Thanks for listening in, friends! <3
Here is a link to the book I am referencing: https://www.amazon.com/Cant-Hurt-Me-Master-Clean/dp/1544507852/ref=sr_1_2?crid=23SWNZVLSICLU&dchild=1&keywords=david+goggins+book+cant+hurt+me&qid=1622134760&sprefix=david+gogg%2Caps%2C146&sr=8-2
In this episode, I touch upon 2 different topics:
1.) Is it realistic to expect to improve every day?
2.) Why dimming your light truly serves no one (+3 tips on alternative strategies).
Enjoy, guys <3
In this episode, I am sharing with you my thoughts on life as a student while also building and maintaining yourself as a person. I am talking about the kind of mindset I think is helpful as a student, about ways you can ensure your presentation aligns with the way you want to be perceived, and about the importance of investing in yourself (including my go-to ways to avoid unnecessary expenses so you can then spend your money on the things that truly nourish you --> travel etc.).
Some of the websites I mention:
For affordable shopping:
https://www.6pm.com/
https://www.therealreal.com/
For building skills regardless of an affiliation with a school/university:
https://www.youtube.com/ (FREE and has tutorials/classes on literally anything)
https://www.coursera.org/
https://www.skillshare.com/
https://www.masterclass.com/
In this episode, Juliette and I are talking about what it means to navigate being a female in the modern world, specifically in a professional or academic context. We discuss how you can use fashion and beauty to communicate your values and to represent who you truly are on the inside.
Check out Juliette's Instagram and connect with her:
https://www.instagram.com/juliettebellacosa/
In this episode, I am discussing why quitting is not always wrong.
00:25 Quitting vs. Failing
03:13 Why quitting is important
03:56 When not to quit: Growing pains and dry patches
06:55 When and how to quit: Wait for a logical pause and frequently check in with yourself
09:03 What to do when you quit and then realize it was a mistake?
11:01 Quitting or not? Be patient and trust your gut feeling!
Trang and I started talking about changes during the pandemic. Trang told me about her experience transitioning into trail running. We talked some more about some differences between trail running and road running. Then, we switched gears and discussed our takes on self-care and productivity & organization during the pandemic. Our main takeaway was that it is crucial to simplify and optimize processes with the help of technology (check Trang’s blog for her action items on this: 9 things I can't tech without (trang.page)). Lastly, I asked Trang what I have been reflecting on in my previous podcast episode: How she has changed since coming to the U.S. Trang and were talking about how we both have found confidence in our own voice and intuition in our respective environments while also allowing for pushback and constructive criticism. I found Trang’s perspectives extremely inspiring and empowering and I hope you’ll enjoy my conversation with Trang as much as I did. Trang’s Twitter: Trang Le (@trang1618) / Twitter
In this episode, I am sharing four strategies to create momentum to make tackling small & big tasks easier.
The strategies are:
1.) Just start (4:25)
2.) Start elsewhere (9:49)
3.) Start with a vision (13:11)
4.) Start small (16:04)
Follow me on Instagram: @johannavickay
In this episode, Johanna shares some ideas on spring cleaning in areas of your life that you wouldn't necessarily consider when thinking about spring cleaning.
Thanks for listening! Feel free to send me some feedback on this episode.
Instagram: @johannavickay
Email: kaiserjo@sas.upenn.edu
In this episode, Johanna asks you 5 questions to reflect on to get clear on the things you really want in your life.
In this podcast, I am introducing myself and the “Rise and Shine Podcast.” I am giving you an idea about the mission of this podcast, the kinds of topics we’re covering, who will be on it, and how frequently it will air. Please find me on Instagram @johannavickay and let me know how you liked it and what topics you would to hear covered in this podcast. Let’s rise and shine together, friends! ☀️