Intentionally Out of Office with Melissa Kelly: Recent Episodes
Intentionally Out of Office with Melissa Kelly
What if you could feel more joy and fulfillment during your time away from work? Or, feel rested after a vacation or even just the weekend? What difference would that make in your life?
Spark your curiosity about what uniquely refreshes you and how you can get the most out of your free time by being more intentional through weekly discussions with Melissa Kelly.
Whether you have a desire to explore more of the world or be inspired by adventures you take near and far, how good you feel about your life is important, so don't miss an episode.
This season wraps up with Melissa’s reflections on the idea of community along with some behind the scenes details while making connections between guests, and sharing reminders about what has been talked about on the topic of community. All episodes are mentioned, so go check them out if you haven’t already!
If you are wanting to hear some actionable suggestions about living the principles of the Intentionally Out of Office podcast, you might enjoy episode 10 that featured questions from listeners like you.
(02:29) Community, capacity, and your nervous system (fight, flight, freeze, and fawn)
(08:03) Exploring the idea of presence and expanding your own capacity
(12:47) What Ahmer wished he shared on episode 21
(13:42) What we can learn in community with others
(16:32) On friendship in adulthood, my thoughts after recording, and the friendship continuum
(20:16) There is no perfect timing while honouring yourcapacity
(21:06) When Sigute blew Melissa’s mind about living alinear life
(23:48) The complexity of our inner lives
(24:35) On the importance of knowing yourself
(25:56) What can we learn from listening?
(27:26) Progress over perfection
(28:09) Some resources I have leaned on, particularlyepisode 239 of We Can Do Hard Things
(29:30) “We are the culture”
(33:04) What’s coming next season
Here are the groups and individuals mentioned: Nisha Moodley, Dr. Nicole LePera, Adrienne Maree Brown, and Dr. Shefali. Also check out Sarah Baldwin Coaching, Kimberly Ann Johnson, and Valarie Kaur for similarinspiration and action.
Thanks for listening! Remember to share a favourite episode – whether from this podcast or another – with someone to build connection and community one interaction at a time. You are appreciated!
We’ll be back in late January for Season 4. Until then, take good care 😊
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“Am I enough?”
Alexis Normand shares insights and stories from her artistic journey embracing the dualities of her identity, which she explores in her songwriting, documentary filmmaking, and life itself. From confusing feelings of shame around identity to exploring discomfort during the pandemic, Alexis shines light on letting go of tension and heaviness, and what's on the other side of trusting yourself.
Tune in to hear about:
(03:20) Building musical and artistic foundations
(06:52) Feeling the pull between English and French music industries
(08:06) Feeling like a traitor on behalf of the Francophone community
(09:27) Taking time during the pandemic to identify anduntangle feelings of heaviness, discomfort and shame
(12:06) Versions of Francophone life, from a binary to greater multilingualism and multiculturalism
(14:58) Francophone families, communities and identityacross Canada, and Alexis’s roots in Saskatchewan
(20:59) Hierarchy in community, understanding tensions, and then undoing, untraining and facing resistance
(24:51) How authenticity and vulnerability helped Alexisfind her words and her voice
(27:30) Uncovering unexpected treasures: personal satisfaction and connection with people
(29:44) Building, connecting and exploring ourselves andothers in community
(33:37) On everyday choices and the effort it takes
(36:09) TRUST YOURSELF
Loved this episode? Sharing it with someone helps the podcast reach others and would be very muchappreciated. While you’re at it, let me know what you’re taking away by reaching out @themelissakelly on Instagram or on LinkedIn.
If you enjoyed this episode, you might also like episode 25 with Ryan Letada, which explores similar themes about identity, connection and belonging.
Thanks for being here :)
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What lessons are you learning along the way?
Roland Coutinho shares insights on what it’s like to hike mountains around the world, fueled by his passion for challenge, the outdoors, and physical activity. He sets the course for what we can look for and appreciate along the way - on and off the trails.
On this episode:
(01:57) The desire to hike and trek, from Mont Blanc to Kilimanjaro
(04:08) Experiencing culture, people, and love on yourtravels
(05:11) Who’s on your team? Porters, fellow travelers, and the power of community
(07:37) What to do when people might need help
(11:30) The acceptance, devastation, and lessons when you can’t climb past basecamp
(15:54) The challenge of starting off with excitement,adrenaline, and anticipation to the reality of moving slower than molasses
(18:08) Practices in presence, from meditation and journaling to focused conversation and paying attention to your surroundings
(19:45) How to be in community and connection with others
(22:03) Exploring the seven summits and beyond
(24:33) The link between physical activity, the outdoors,and your mood
(26:42) Roland’s advice: start with passion and then just do it
(28:41) Melissa’s regret not climbing Kilimanjaro and checking in with yours fears
Connect with Roland on LinkedIn and Instagram! Tag Roland and Melissa in a post or photo to let us know a lesson you’re learning right now.
While you’re reflecting and if you enjoyed this episode,it would be so appreciated if you could leave a 5-star rating for the podcast and share the episode with someone you think would enjoy it too.
Also mentioned on this episode: Elizabeth Gilbert's book Big Magic & Mindvalley
Thank you for being here!
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Have you ever felt like you’re living the same year, over and over? Stuck in a linear career or a linear life? Questions pop up like, “how did I get here?” and “what else is out there?"
Sigute Zitikyte joins the podcast to discuss how knowing yourself, personal branding and being present to your own evolution will set you up for a life of authenticity and growth.
Melissa and Sigute talk about:
(03:24) Building from a multi-passionate foundation
(05:08) On work-lifestyle fit beyond the status quo
(06:30) Why you should build a personal brand, whether based on your interests or out of necessity
(08:07) Being the portfolio manager and CEO of your career
(10:58) Ways to connect with yourself through self-awareness and self-reflection
(12:31) The role of environment in our world today, finding others, and building community in person and online
(15:51) Are you at the mercy of your structures and routines?
(17:30) Looking at your masks, your reactions, and building greater connection with your emotions
(21:34) Putting on your authenticity training wheels
(22:51) From workplace secrets and shame to an experience of greater connection
(27:14) Exploring the roadmap inside of you and how the linear path can take many forms
(32:18) Re-framing your thoughts and the narrative of your story
Connect with Sigute on LinkedIn and Instagram, and sign up for The Friday Newsletter.
Order “Multi-Passionate: How to Claim Your Identity & Radiate as a Multi-Passionate in a Linear World" by Sigute Zitikyte. Check out Melody Beattie’s “Journey to the Heart: Daily Meditations on the Path to Freeing Your Soul” and Sarah Ban Breathnach’s “Simple Abundance: ADaybook of Comfort and Joy.”
Enjoyed this episode? Leave a rating, share it with others, and tag us on social. Thanks for being here 😊
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What could a coach add to your life?
On this solo episode, Melissa reflects on being in a coaching program, being coached, and shares stories from along the way. If you have wondered aboutcoaching, she shares her insights on what a coach does, what a coach does not do, and what you might experience during coaching from her experience so far.
Here’s what the episode includes:
(04:07) What’s the link between coaching and sports coaching?
(05:43) Alignment with the wellness wheel (check out episode 8)
(06:24) Is coaching for personal or professional transformation?
(09:38) Coaching moments can happen any time, informally and formally
(12:50) Do you actually want to make a change?
(14:13) On knowing what you want from a coaching program
(17:34) What do you already know about yourself?
(19:52) Coaching for transition points in life
(20:55) Finding moments to celebrate!
(22:43) The connection with mindfulness, the mind-body, and getting into your body
(24:47) Other ways of support that are not coaching and an example to make those distinctions (28:21)
(32:19) On paving the path to a life that feels fulfilling
You can also now book a 20-minute coaching discovery call to see if working with Melissa might be the right fit… or ask for an introduction to another coach! Email intentionallyoutofoffice@gmail.com
Share this episode, save it for later, or send in your reflections by email. Thanks for being here and take good care.
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What are the stories and story lines that shape our lives - yesterday, today, and for generations to come?
Ryan Letada joins the podcast to share how he is making the invisible visible in his work as CEO and Co-Founder of NextDayBetter and more broadly in his life, which includes being a proud husband and a proud father to a two-year who loves cookies.
Melissa and Ryan talk about:
(03:51) "Are we truly listening to each other?" and the link with mental health
(06:23) In a world of content creation, "what is the story we tell ourselves and to the world?"
(08:34) Hustle culture, introspection and facing mortality
(11:17) Doing versus being, and how travel fits in
(15:02) Culture shock moving from the East to West Coast
(17:30) Re-defining the American Dream and re-framing wealth building
(21:58) Connectedness, friendships, and the skill of friendship building including Ryan's framework (25:14)
(28:23) Community, safety, and the belonging crisis
(29:12) Ryan's life mission and the need for community
(34:12) Ryan's advice: live your truth
You can find Ryan on LinkedIn and Instagram.
Share your thoughts about the episode, whether starting conversations in your own communities or emailing intentionallyoutofoffice@gmail.com with your reflections. If you enjoyed this episode, please leave a rating if you haven't already and subscribe too. Thanks for being here :)
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Do you have an idea you want to bring to life, a problem to solve, or something important to share?
Tanya Hayles joins the podcast to share her journey building Black Moms Connection (BMC), an online global village and non-profit providing culturally relevant programs and resources.
Melissa and Tanya talk about:
(02:52) How sunscreen started a community building movement
(06:32) Finding your next opportunity with serendipity
(07:30) Building community and setting the tone
(12:30) What's changed with the pandemic and prioritizing virtual
(15:23) How to help moms (and parents) show up starting with on site childcare
(21:10) Self-awareness, superpowers and growing as a leader
(28:34) Being in alignment and in service of your community
You can find Tanya on her website at tanyahayles.com, on Instagram @thetanyahayles, on Twitter @tanyahayles.
Share your thoughts about the episode below, email intentionallyoutofoffice@gmail.com, or reach out on Instagram @themelissakelly. If you enjoyed this episode, hit subscribe and remember to leave a rating. Thanks for being here :)
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Welcome, Masako!
On this episode, Melissa speaks with Masako about her recent trip to her home country of Japan and her experience seeing things from a different perspective.
Masako Kozawa is a Japanese native and longtime resident of the USA. She holds a Bachelors and Masters and, from a young age, enjoyed visual art that has included drawing, photography and painting. During her career in the legal industry, she started practicing mindfulness meditation to manage her stress and then became a certified meditation teacher. You can find her on Insight Timer, listen to her podcast "Why Not Meditate?" and find her journal "Whispers from your soul" here. Connect with her on Instagram @masakozawa_coaching
Melissa and Masako invite you to listen in to hear about:
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Mindfulness in everyday Japanese culture
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Jumping identity "timelines" and being in the present moment (or not) wherever you are
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Noticing your internal nudges and how to tune into the whispers of your heart
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Prioritizing your bucket list of experiences and finding yourself along the way
Melissa and Masako agree: there is no better time to do the things or feel the feelings on your bucket list - they're there for a reason! You might be surprised where you end up, too.
Let us know where you do end up and what you enjoyed about this episode! Find us on IG @themelissakelly @masakozawa_coaching
Please share this episode with others if you think they might enjoy it and subscribe to the podcast if you haven't already. Thanks for being here!
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Welcome, Melissa!
On this episode, Melissa speaks with Melissa about motherhood, both in the biological sense of birthing a child and spiritually as you bring creations to life.
Melissa Colleret is a lifestyle designer, coach, yogi, speaker and writer. With over a decade of lifestyle design and entrepreneurial development, she bridges the gap between current and dream reality. She believes you have everything you need inside of you to create an extraordinary life. You can find details about her coaching, group program called Matriarch, and latest book 'Aspiring Mama' at www.melissacolleret.com
"What are your desires and how are you aligning your life with them?" are the type of deep, meaningful, and thought-provoking questions you'll hear on this episode.
Melissa and Melissa cover:
- Navigating life as a young woman in North American culture
- Checking in on your health and wellbeing, and the environments that impact it
- Feeling seen and heard in your decisions, whether or not you have children
- Discovering and creating who you are, and healing at different levels along the way
- Moving from your current to dream reality with intentional action
- Growing as individuals and in collectives as we create the lives we most desire
On a personal note, it was an honour to have Melissa on the podcast who propped open the door many years ago to what's possible when you're curious about learning more about yourself. Reach out to her on Instagram @melissacolleret to share what you're taking away from this episode.
And, if you liked this episode, please share it and rate the podcast, if you haven't already. Thanks for being here :)
Sources referenced:
Wilson, S. D. (2022). Maiden to Mother: Unlocking Our Archetypal Journey into the Mature Feminine. Sounds True.
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Welcome back, Ahmer!
Ahmer returns to the podcast to check in on this first episode back from the break as we explore some definitions and ideas about community, and discuss lived experiences as part of different communities. From in person community building to digital community curation, we consider how communities have shaped our lives and the potential for evolution as individuals and a collective.
The theme of community is also what you can expect to hear woven into each episode this season.
Over to you for personal reflection:
· What communities are you a part of?
· How do you feel/know/imagine you’re a part ofthose communities?
· What hopes do you have while being in community?And, what hopes do others have for you and for the community as a whole?
Deep gratitude for Ahmer’s presence and encouragement, following up on his first appearance on the podcast (episode 14) and sharing about what he’s learned so far (episode 2 and forest bathing).
Find us on Instagram @ahmercankhan and @themelissakelly
More info to come about connecting in community – thanks for being here!
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Welcome, Briana!
On this episode, Melissa speaks with Briana on a topic they’ve been thinking about speaking publicly on since they first met earlier this year: dating.
Briana Cullen is a productivity coach helping people show up for themselves and do the thing that matters most to them. She shares her latest insights and tips on Instagram, so reach out to her @brianacullen. Be sure to check out her podcast “Feels Like Flow” that launched the same week that “Intentionally Out of Office” episodes started airing.
So, on to today’s topic: If you are lucky, you will spend a lot of time with the person you choose to spend your life with. The process of getting to meet that person, figuring out if they are the right person for you, and making a life together is something that Briana and Melissa explore through snippets of their own stories so far. Tune in to hear about:
· How Briana looked at dating like a goal she would set for herself in any other area of life and the importance of owning what you really want
· The discernment process when going on dates, having conversations, and noticing how people respond to moments of rejection
· Growing in your resiliency as you take in the lessons you’re learning about yourself and others
· Why a support network of people makes a positive difference and what that can look like
· Opening to the mystery, magic and uncertainty of the dating journey and what might be possible
Melissa and Briana joke about hosting a dating podcast – what do you think?? Let us know – as well as any takeaways you had from this episode by sharing them with us on Instagram @brianacullen and @themelissakelly. We hope that this episode inspires you to show up and get curious about what’s possible for your life, whether romantically or in another area of life that’s important to you.
Sharing, subscribing and rating is caring! If you liked this episode, share it, and remember to subscribe and provide a rating for the podcast, too.
Thank you for being here. Here’s to 20 episodes… see you in 2023!
Sources referenced:
Gilbert, E. (2016). Big magic. Random House USA.
Ortiz-Ospina, E. (2020, December 11). Who do we spend time with across our lifetime? Our World in Data. Retrieved December 20, 2022, from https://ourworldindata.org/time-with-others-lifetime
Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the internal family systems model. Sounds True.
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Welcome, Ildiko!
Ildiko is a marketer by day, photographer, yoga teacher, and content creator who lives in Toronto and loves travel and adventure. She has been to over 50 countries and looks forward to seeing even more of the world. On this episode, Melissa and Ildiko explore travel, possibility, and how making travel more of a priority can lead to developing and integrating new perspectives into life. Tune in to hear about:
- Growth that comes from studying and living in countries different from where you grew up
- Prioritizing yourself and identifying boundaries that work for you when planning your travels
- Bringing travel, community, and wellness into your everyday
Travel is just one way to make sure that you are fueled by what you’re making time for in life. Listening to this episode, take it as a personal invitation from Ildiko and Melissa to look at the puzzle pieces of life, lay them out, and create something beautiful that brings them together in a way that feels most fulfilling and meaningful to you.
You can connect with Ildiko on Instagram @ildiko.siklodi
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Welcome, Munira!
On this episode, Melissa speaks with Munira Ravji who is a co-founder of Olea Real Estate Group and a realtor. She has always wanted to make people’s lives better and channels much of her passion, commitment and enthusiasm for doing so through real estate in the Toronto area.
From her entrepreneurial roots to the origins of Olea Real Estate and how Munira and her husband Elias are taking a different approach to business as they also build a legacy in Tunisia, tune in to hear more about:
- Taking an entrepreneurial approach, whether in your own business, organization, or community
- Working with her husband, growing a team of entrepreneurs, and building a shared vision
- Buying into people’s dreams and being along for the journey as they evolve
As Munira shares, you never know who you’ll meet, impact and connect with! Munira’s desire to make people’s lives better through the cultivation of a gratitude and growth mindset is an inspiration. Let this episode be an invitation to get involved with others in your community to make a positive difference in whatever ways you can.
You can connect with Munira on Instagram @muniraravji, Facebook and LinkedIn.
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How is reflection a part of your life?
As we approach the end of the calendar year, Melissa welcomes Joanna on the podcast who is currently co-leading virtual mindful morning practices in November. Whether starting the day with stretching, meditation, and journaling or any combination, being intentional with those first moments when you wake up can be a time to check in with yourself and set yourself up for the day.
From her beginnings in outdoor education and yoga to having uninterrupted conversations while away with family, Joanna brings a warm and welcoming spirit to the conversation as she shares insights that span navigating the demands everyday life, reflection and journaling with the time you have, exploring the outdoors near and far, and connecting with our self and others. She invites you to consider: what’s possible by reflecting on what’s happening? And, she includes a really practical way to figure out if something feels ‘right’ for you.
Consider this your invitation to let go of judgment, see what shows up for you, and get curious about how journaling, reflection and practices in presence might add to your days.
You can connect with Joanna on Instagram @josadowski
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What can coffee and cafes teach us?
On this episode, Melissa reflects on how her love story with lattes has grown over the years. Much more than the espresso itself, you’ll find her in cafes around the world that are a reflection of the place or space, offer novelty, or are simply a wonderful place to relax alone or with others. This applies to moments of pause in the workplace, too.
Melissa also speaks with Salim, a local entrepreneur in Toronto with a background in architecture and who originally hails from Saudi Arabia. He came to mind as someone to talk to about specialty coffee and the cafes he has built because of his warm spirit and committed approach to building community around coffee with the creation of Hailed Coffee.
Although the conversation focuses on coffee and cafes, there are many lessons that can be transferred to other parts of life – listening, observation, presence, empathy, and commitment – both in and out of the office.
You can connect with Salim on LinkedIn and check out Hailed Coffee here or on Instagram @hailedcoffee
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When was the last time you challenged yourself?
On this episode, we hear from three people who challenged themselves to take their physical activity routines to new heights and new spaces participating in a six-week program. As part of the Sweat Nation community, Stefania, Mel and Atel were inspired to first sign up for different reasons but kept going for many of the same.
Listen in to hear about how a busy intensive care nurse uses fitness to refuel, making the decision to change your behaviour and move your body, and integrating physical movement into your value system… and much more!
A special thanks as well to Beverley Cheng and the Sweat Nation community for their words of support and encouragement.
To reach out to this episode’s contributors on Instagram:
Stefania @fets117
Mel @trash_rs
Atel @atelvibar
Beverley @beverleycheng @sweatnationfitness
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Welcome, Ahmer!
On this episode, Ahmer shares stories about proactive and reactive intentionality. More of a conversation between friends, listen in to hear about:
- Becoming a parent for the first time and being a united team with your partner
- Staying grounded working in an elected official’s office, especially during the pandemic
- Navigating family, personal interests, and career during and after university
- Bringing your self and your skills to roles and relationships in life
- How to be inspired going back to work after your vacation
He even shares some insights from workplace thriller Severance and fantasy drama series Game of Thrones. Shhh… maybe we won’t notice you’re there! You can connect with Ahmer on LinkedIn here.
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Does your form of escape have a negative, positive, or neutral impact on your life?
You can probably think of forms of escape that have a negative impact on your life. There are positive escapes from your everyday reality that refresh and revitalize you, offering new perspectives that add to your life too. Perhaps your ‘escape’ is a part of your everyday routine.
Some questions you might consider: Was this time well spent for me? Am I doing this activity to avoid something else? How do I choose to care for myself? How do I feel afterwards?
Things are not inherently negative, but how we might use activities - like reading, eating, working or several other activities - can lead us down a path that we didn’t intend to go down. And yet, making the choice to spend time in a certain place or in a certain way can also provide the space to be more present in your life, both in the moment and afterwards.
Thanks to Ahmer and Masako who shared their thoughts on escapism for this episode.
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Welcome, Gary!
On this episode, Melissa speaks with Gary Kent who is currently the Chief Financial Officer and Commissioner of Corporate Services for the Region of Peel in Ontario, Canada, which delivers essential services and infrastructure to 1.5 million residents and 170,000 businesses.
Tune in to hear about why Gary came to mind when Melissa first thought about guests to have on the podcast.
In this conversation, they cover:
· Making decisions that affect your whole life, as a professional and in your personal life
· The evolution of work at different stages of life and ideas to break the ‘habit’
· Ways to make time for yourself and others who are important in your life – from weekly calls with his 92-year-old mum, running, traveling, and listening to podcasts
· Thoughts on switching off while on vacation and immersing yourself in activities
· Blending insights from the pandemic on the role of trust, empathy, understanding, being a good listener, and keeping an open mind as we move forward in the current normal
· How you might already be intentional without realizing it
It was honour to have this time with Gary to hear about his approach to being intentionally out of office. You can connect with him on LinkedIn here.
Send an email through to share what you’d like to hear more about on future episodes.
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Welcome to Season 2! To kick off this season, Melissa reflects on the journey back to recording and getting to this first episode.
It’s the permission slip you may need too… to be human and embrace your humanness. An invitation to acknowledge what may no longer be working for you (even if it did at some point) and identify how to get back on course in a way that is uniquely yours.
Some questions this episode dives into:
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How can you be more accepting and kinder to yourself?
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Are you, in your life, running a sprint or a marathon? Most importantly, is that what you want to be doing?
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What is one thing you can do today that would move you in the direction you want to go?
Stay tuned for new episodes every Tuesday and conversations with inspiring guests. Thanks for being here!
References
Clear, J. (2020, February 4). Get back on track: 7 strategies to help you bounce back after slipping up. James Clear. Retrieved October 4, 2022, from https://jamesclear.com/get-back-on-track
Pastiloff, J., & Yuknavitch, L. (2020). On being human: A memoir of waking up, living Real, and listening hard. Dutton, an imprint of Penguin Random House LLC.
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To wrap up season 1, this episode is dedicated to YOU and the questions sent in from listeners.
02:08 How have you maintained your commitment to living an intentionally out of office lifestyle?
04:26 How do you overcome guilt about your intentions not meeting someone else's needs? How do you balance the desires that you might have for yourself with also being in relationships or part of a family? Hot topic - received this question more than once
18:38 If I want to integrate new practices from each of the episodes into my life, how do you suggest I get started?
21:53 What can conversations look like at a dinner table with friends? Is there a dinner party question to get friends to think more about their intentions?
24:30 I have enjoyed learning more about the concept of mindfulness. In your opinion, what is the most important aspect of a mindfulness practice?
27:05 What do you do when things don't go as planned? If you have an injury or if there's a delay? What do you do when you can't control what happens next?
30:24 What advice do you have for catching up on sleep when you choose to accept a last minute invitation, stay up late or get up early?
33:37 The circadian rhythm seems to be a very important part of a well-functioning body and having an awareness of your rhythm would be helpful. Do you have any recommendations on how to track this or chart a person's rhythm so that they can maximize this in their daily lives?
36:37 How do you balance and adapt your routines in a new environment when you're traveling?
39:30 What does your ideal environment look like if you need to work while you're intentionally out of office?
41:58 You talk about holding yourself accountable but what does this really mean? If I decide something is good for me and I make a commitment to follow through but then something changes - is that a failure to hold myself accountable?
44:43 When you return from vacation, do you assess how well you did at maximizing your fulfillment and plan for change another time based on your reflections? If you do, what does that process look like?
47:47 You sound like you've been on this journey for a long time. Were there any tipping points or 'aha' moments that ultimately resulted in a step change for you?
Thanks for listening! I'll be back in the fall for Season 2. Until then, take good care :)
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Are you intentional about making new friends and nurturing existing friendships?
The societally accepted focus on work and family after you complete your education puts a lot of pressure on those particular aspects of life, the idea that you can do it alone or that it should all be figured out by a certain time in life.
At the start of the episode, Melissa shares a question that a friend brought up: are we actually taught how to make friends?
By getting clear on your motivation, values, and the logistics of nurturing new and old friendships, consider how you might try new ways to build the friendships that are most meaningful to you right now.
Sources referenced:
Burchard, B. 2017. High Performance Habits: How Extraordinary People Become That Way. New York: Hay House, Inc.
Csikszentmihalyi, M. 2008. Flow: The Psychology of Optimal Experience. New York: Harper Perennial Modern Classics.
The pandemic has taken its toll on our friendships. How do we fix them? | Claire Cohen | The Guardian
Seeking shelter from social isolation and loneliness under the tree of friendship (who.int)
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
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What are you making time for? This episode is a little less travel and adventure compared to others this season, and more self-reflection and planning about how you spend your time.
Years ago, Melissa was introduced to the wellness wheel. With spokes for each area of life, the wheel is a clear visual – reflecting where you feel off balance and where you could be more intentional.
Whether a self-assessment in the form of the wellness wheel, a group program or a book that gets you thinking about your ideal life, you’re invited to explore the different dimensions that make up your days and how to be intentional about living them out.
Sources referenced:
Burchard, B. 2017. High Performance Habits: How Extraordinary People Become That Way. New York: Hay House, Inc.
Csikszentmihalyi, M. 2008. Flow: The Psychology of Optimal Experience. New York: Harper Perennial Modern Classics.
Florida, R. 2013. Upgrade: Taking Your Work and Life from Ordinary to Extraordinary. New York: McGraw Hill.
MacAskill, W. Tools of Titans, edited by Tim Ferriss, Houghton Mifflin Harcourt Publishing, 2017, pp.446-448.
Wellness Wheel Wkst (harvard.edu)
Lifebook - Design Your Ideal Life | Mindvalley
Regrets of the Dying – Bronnie Ware
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message
Whether it’s rest in the form of activity that recharges you or preparing for a good night’s sleep, listen in today to consider how you can make more time for rest.
This episode includes identifying what feels restful to you, how your energy is affected by the circadian and infradian rhythms, and helps you make decisions that support your self-care. If you struggle to find time for rest, Melissa also shares some suggestions to try.
There are a ton of short-term and long-term benefits to feeling rested, so get curious about the habits you can develop to support your wellbeing and help you feel like you have enough time for all the things that are important to you.
Sources referenced:
Burchard, B. 2017. High Performance Habits: How Extraordinary People Become That Way. New York: Hay House, Inc.
Stassinopoulos, A. 2016. Wake Up to the Joy of You: 52 Meditations and Practices for a Calmer, Happier Life. London: Bantam Press.
Vitti, A. 2020. In The Flo: Unlock Your Hormonal Advantage and Revolutionize Your Life. New York: HarperCollins.
Revenge Bedtime Procrastination: Definition & Psychology | Sleep Foundation
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message
Let’s make your time off a 10/10! Being aware of the different phases - planning, taking time off and transitioning back - can help you maximize it from a fulfillment perspective to ensure you come back feeling refreshed.
Today’s episode invites you to move beyond the logistics of planning your time off and set an intention for how you’d like to feel. Building anticipation for the trip, whether it’s far off or next weekend, can also be a way to lean into all that you’re hoping to experience.
You’ll hear about how subtle and sneaky expectations can factor in, especially when traveling with others. Then, as you begin to think about wrapping up your trip, Melissa shares one of her favourite ways to bring a piece of her travels with her (*although it was Liguria and not Sicily as mentioned) and encourages ways to thoughtfully close out your time with friends or family as well as on your own.
Wherever your travels take you, build in time for things that are important to you – including the transition time before going back to work – to soak up the benefits of being away from your everyday.
Sources referenced:
Brown, B. (2021). Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience. New York: Random House.
Ferriss, T. (2017). Tools of Titans. New York: Houghton Mifflin Harcourt Publishing.
Palmer, A. (2021). Vacation Anticipation Can Boost Happiness – And It Doesn’t Even Require You To Travel. Well + Good. Vacation Anticipation Builds Happiness Without Traveling | Well+Good (wellandgood.com)
Parker, P. (2018). The Art of Gathering: How We Meet and Why It Matters. New York: Riverhead Books.
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message
Do you ever find it challenging to transition out of work mode? Tuning into your breath and senses - sight, smell, touch, taste, hearing - can help.
This episode is an invitation to explore all the ways you can experience a moment… After all, you only get to experience it once! Learn more about mindfulness and the practice of observing yourself and your environment, and noticing if any particular thoughts come up.
You’ll hear about how Melissa started going to hot yoga, which preceded completing yoga teacher training and learning more about mindfulness. The physical practice of yoga was a way to focus on breath and sensation and be open to more experiences of “being.”
Try some mindfulness practices, be it a meditation on chocolate or a body scan, and consider how you can set up your external environment to bring you back to the moment even when you’re in the process of packing your bag for your next getaway. So, what'll it be?
Books referenced:
Eyal, N. 2019. Indistractable: How to Control Your Attention and Choose Your Life. Dallas: BenBella Books, Inc.
Watt, T. 2012. Mindfulness: A Practice Guide. New York: MJF Books.
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message
Whether you're booking travel, scheduling activities, or setting dates to meet up with friends or family, your weekends and vacations come with their own to-dos. Instead of feeling like they're adding to the weight of all there is to get done, can you approach these tasks with greater ease? Seeing the possibilities all around you is a skill you can learn.
This episode dives into the power of setting an intention for your time off - giving you a sense of direction and preparing you to be open to seeing it happen. Melissa also shares how you can get your time off needs met using a framework by Alexandra Jamieson and Bob Gower. Ever had to negotiate what you're doing this weekend? This could be helpful for those moments.
Tune in to hear about how you can create anchor experiences for your time away, feel more fulfilled afterwards, and make a choice to celebrate the small (and big) wins along the way. You get to decide how your time off goes, so choose your own adventure for making memories that are important to you.
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message
Have you ever considered how taking time off could be helpful not only for you, but also for the work you do?
In today’s episode, Melissa explores some of the ways that she has grown as a person and a professional because of letting ideas in and learning outside the workplace.
From inviting friends over for a special dinner to building your perspective on how people do things differently, can you stay open to the possibility of growing through the lens of your experiences?
Check out this week’s episode and let us know what you’d add to the list of what you’ve learned while out of office.
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message
Have you considered how your greatest source of health and wellbeing might be nature? According to the World Health Organization, it is.
Forest bathing, which originated in Japan and has caught on in the form of green therapy and eco-prescriptions in other parts of the world, encourages you to slow down and observe your surroundings. Let me inspire you to soak up more moments of presence and gratitude in nature, and then enjoy the benefits to your physical and mental health.
Whether it’s 15 minutes like Finnish researchers recommend or whatever fits into your day, the gift of getting outside is one you can give yourself and bring others along with you, too. So, lace up your shoes, pull out those hiking boots, or put your feet in the sand!
Articles referenced:
Why medical doctors are issuing prescriptions for time in nature | World Economic Forum (weforum.org)
Nature is our Greatest Source of Health and Well-Being (who.int)
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message
Are you counting down the days to the weekend or your next vacation? Your time, and your time off, is precious. By connecting with what matters most to you and embracing the idea that there is no one-size-fits-all for how to best spend your time away from work, you’re invited to consider how being more intentional can lead to a life that feels more joyful, fulfilling, and meaningful. Whether on your own or with others, are you open to the possibilities for how amazing your time off can be?
Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message
What moments help us feel fulfilled when we’re not working? This is your invitation to explore the possibilities for your time away from work and make being intentionally out-of-office a way of life.
Spark your curiosity about how the adventures you choose to go on, near and far, can be a way to feel more joy and gratitude. Not only while you’re away, but on a regular basis.
Melissa is on a mission to help you make more moments memorable and will be sharing some of her own to guide the way. Because feeling good about your life is important, and wouldn’t it be great to not need a weekend after the weekend?
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Connect with Melissa: on Instagram @themelissakelly or by email intentionallyoutofoffice@gmail.com
Send in a voice message: https://anchor.fm/intentionallyoutofoffice/message