Fewer Things Better: Recent Episodes
Kristin Graham
Life is noisy, but your brain doesn't have to be. This quick weekly conversation offers smart, simple ways to retrain your brain to hack your productivity and communicate better. Brain-science-meets-word-nerd host Kristin Graham offers shortcuts on how to navigate our cluttered digital world so you can spend more time enjoying life offline. She's done the research and tried-the-things, so you get the headlines and hacks without all the homework.
Are you open to the idea that easy isn't lazy?
In this episode, we explore why accepting ease might actually be a sign of progress, and why our brains are wired to resist it anyway. We look at how to recognize when that resistance is getting in your way, why taking the win matters more than you think, and how welcoming ease into your life doesn't mean you're taking shortcuts. Sometimes easy doesn't mean lucky. It means human.
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What can we learn from America's imperfect journey towards its 250th birthday?
Kristin Graham shares a special episode from Michael O'Brien's podcast series, "A Perfectly Imperfect Union," where she discusses the complexities and beauties of America's progress. Listen in as they explore themes of personal growth, national identity, and the power of connection.
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Small upgrades mentioned in this episode can be found in the Fewer Things Better Amazon Storefront. Affiliate links may be included — I only share things I actually use and recommend.
What would you do with an extra hour in your day if you could buy it?
- Decision fatigue is a common struggle linked to brain chemistry, not personal failure.
- We make about 30,000 decisions daily, leading to mental exhaustion.
- Anticipation of tasks often causes more stress than the tasks themselves.
- The concept of "Lego pieces" helps break down overwhelming tasks into manageable actions.
- Progress in small steps signals to the brain that you are not stuck.
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Small upgrades mentioned in this episode can be found in the Fewer Things Better Amazon Storefront. Affiliate links may be included — I only share things I actually use and recommend.
How much sleep did you get last night, the real number between sheets, not just bedtime? Two nights of less-than-six-hours can leave you sluggish for up to six days. Even staying up an extra hour affects your brain’s night shift, which sorts data crucial for memory and empathy. Skip the gadgets; protect that 30-minute pre-sleep window like it’s your most important meeting. Revenge bedtime procrastination may feel rewarding, but it's not. A ‘boring’ bedtime could be your secret weapon for a sharper tomorrow. Listen now and give yourself permission to do fewer things better.
Subscribe, leave a review, and share Fewer Things Better with someone who needs a brain snack today.
Small upgrades mentioned in this episode can be found in the Fewer Things Better Amazon Storefront. Affiliate links may be included — I only share things I actually use and recommend.
Are you changing what needs fixing or just working around it? Sometimes the fastest way forward is to address what's been holding you back. In this episode of Fewer Things Better, Kristin Graham breaks down how small fixes can lead to big improvements in your daily life. She shares relatable stories and encourages you to identify and tackle your own workarounds, whether they involve outdated tech, longstanding habits, or personal commitments. You'll leave with practical insights on how to upgrade your mindset and approach tasks more effectively.
Subscribe, leave a review, and share Fewer Things Better with someone who needs a brain snack today.
Small upgrades mentioned in this episode can be found in the Fewer Things Better Amazon Storefront. Affiliate links may be included — I only share things I actually use and recommend.
What if the money you're losing isn't from bad spending decisions — it's from things you stopped noticing? In this episode of Fewer Things Better, Kristin shares a surprisingly relatable confession about paying the same bill twice, and unpacks why the most diligent, productive people among us are often the most vulnerable to this kind of money drift. A neuroscience-backed, judgment-free look at attention, autopilot, and the ridiculously small system that might just put money back in your pocket — no budgeting overhaul required.
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You have tried the routine. You saved the Instagram post. You bought the thing. So why are you still staring at the ceiling at midnight?
What if the problem is not your willpower or your bedtime — but the fact that you have been borrowing somebody else's sleep setup?
In this episode of Fewer Things Better, Kristin digs into the biology of sleep through the lens of your five senses. It turns out your body has been dropping clues all along about what it actually needs to rest — and most of us have been too busy chasing the perfect product to notice them. From the way a glowing clock can send your brain into math-spiral mode to the science of temperature regulation, this episode reframes sleep as something you customize, not something you optimize by following someone else's playbook.
Less gadget-chasing. More sense-following. Better sleep.
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What if the most interesting part of your story isn't the wound — it's the healing?
In this episode of Fewer Things Better, Kristin gets personal about a new scar from a skin cancer removal and the surprisingly deep rabbit hole it opened up. Because if you've lived any amount of life, you've collected a few scars along the way — some visible, some not. And every single one tells two stories: where it came from, and how you healed.
The brain science takeaway is simple but quietly powerful — a scar is not the same thing as the injury. A scar is what remains after healing has already happened. And sometimes the thing keeping us stuck isn't the original wound — it's the habit of returning to it.
This week's question worth sitting with: what wounds are you still touching?
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After 200+ episodes, I’m making some exciting changes to the podcast — and honestly, change is still not exactly my love language. In this episode, I’m sharing why shorter “brain snack” episodes are coming, the move to YouTube, and what neuroscience teaches us about novelty, growth, and getting comfortable being uncomfortable. Same mission, just a new season of learning, adapting, and doing fewer things better.
Your brain might be more motivated by a three-minute karaoke session than another productivity hack. In this episode of Fewer Things Better, we will explore why music can be such a powerful mental reset — and how pairing one favorite song with one small task can help create momentum, reduce overwhelm, and make it easier to get started. A lighthearted, neuroscience-backed approach to productivity that feels a lot more human.
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Some relationships don’t explode. They slowly expand until they start taking up more emotional space than they should. In this episode of Fewer Things Better, we’re talking about the quiet skill of resizing relationships, setting healthier boundaries, and recognizing when connection starts to feel more like obligation. Because protecting your peace isn’t selfish. It’s smart nervous system management.
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Feeling overstimulated doesn’t mean your brain is failing — it may just mean your nervous system has been working overtime. In this episode, we break down the science behind stress, regulation, and recovery in a way that’s practical, calming, and actually useful. Learn why modern life keeps your system on high alert, plus simple research-backed ways to create more calm, clarity, and balance in a constantly connected world.
Show Notes:
Ep. 163 - https://www.buzzsprout.com/1939447/episodes/17331430-ep-163-ftb-summer-series-gut-check-your-second-brain-your-belly.mp3?download=true
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Sometimes the most productive thing you can do is step away. In this episode, we explore why your brain craves novelty, how routine can quietly fuel overload, and the surprising power of small interruptions to help you think more clearly again. From vacations to tiny everyday shifts, this episode is a reminder that rest isn’t something you earn after burnout — it’s part of how your brain works best.
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Somewhere along the way, many of us started treating every task like it needed a gold medal effort. In this episode, we’re exploring the hidden mental cost of over-polishing our lives — and why constantly optimizing everything can quietly drain our energy, time, and joy. From everyday shortcuts to lowering the pressure we put on ourselves, this is a conversation about making space for progress, presence, and a little more breathing room in your brain.
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If saying no feels harder than it should, you’re not alone—and there’s a reason for it. This episode unpacks what’s happening in your brain when you hesitate, and how to move forward with responses that are clear, respectful, and complete. You’ll get simple, real-life examples you can actually use—whether it’s a social invite, a work request, or something already on your plate. Think fewer words, less second-guessing, and more room for the right yes.
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When your brain becomes the default “doer,” everything starts to feel like yours to carry. In this episode, we unpack the science behind that habit—and why “I’ll just do it” isn’t a strategy, it’s automaticity. Learn three practical ways to create more space: notice what you’ve been automatically claiming, start redistributing responsibility (to people or tools), and get more comfortable letting things be done without your input. Because the goal isn’t to carry it all—it’s to stop being the hub.
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Sometimes it’s not the big projects that slow us down, it’s the little things we’ve stopped noticing. The items that linger a bit too long, the spaces we pass by without a second thought, the commitments that quietly stay on the calendar. This episode walks through everyday areas that tend to fill up over time and offers a simple, low-effort way to reset them. Get tips on how to clear space, lighten your mental load, and make room for what actually matters.
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Why do small decisions sometimes feel bigger than they are? In this episode, we explore why your brain turns simple choices into mental marathons—imagining outcomes, predicting problems, and over complicating what’s actually in front of you. Learn how to quiet the mental noise and make decisions with more clarity and less emotional weight.
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Why does your brain keep reminding you about unfinished tasks—especially when you’re trying to rest or focus? In this episode, we explore why your brain holds onto what feels incomplete and how to reduce mental overload with simple, practical strategies. Unfinished tasks don’t just sit quietly—they stay active in your mind. Learn how to organize your thoughts, take clearer next steps, and finally create space for focus again.
Show Notes:
Ridiculously Small Steps Episode 33 - https://www.buzzsprout.com/1939447/episodes/11798902-ep-33-ridiculously-small-steps-how-consistency-kickstarts-the-brain.mp3?download=true
The 2 Minute Rule Episode 126 - https://www.buzzsprout.com/1939447/episodes/15824376-ep-126-time-management-the-2-minute-rule-in-2-minutes.mp3?download=true
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Your brain knows the difference between connection and consumption. This episode breaks down the science behind why time with people can feel both draining and energizing...and why we often get it wrong. Learn how small, meaningful interactions can re-energize your brain and help you feel more like yourself again. A simple nudge to choose connection that actually nourishes.
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There are moments in life when something quietly comes to a close and we’re left deciding what to do with that space. In this episode, we explore the idea of “graduation” as more than a milestone, but as a mindset shift that helps us recognize growth, honor what was, and move forward with intention. You’ll also hear practical, real-life wisdom on navigating nonlinear paths, staying curious, and building momentum even when the next step isn’t clear. Because sometimes moving on isn’t an ending, it’s the beginning of what’s next.
Show Notes:
Listen to the earlier episode that inspired this conversation:
Episode 12 – Creating Personal Graduation Ceremonies https://youtu.be/ENsy25JGD7I
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Fatigue is a common conversation these days, and most of the advice focuses on pushing harder or fixing it with something new. But what if your energy isn’t a discipline problem at all? In this episode, we explore the idea that energy behaves less like a personality trait and more like an ecosystem. When a few quiet inputs fall out of balance, your brain and body start compensating—and fatigue can follow. This conversation offers a simple shift in perspective and a few thoughtful places to look if your energy hasn’t been feeling quite like you lately.
Show Notes:
Energy Reset Playlist: https://www.youtube.com/playlist?list=PLh8hC39z-dUkyO4ODxBGzj-aAqmsPnZ55
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This episode explores how the words we hear about ourselves early in life can quietly shape the stories we carry for years. We will look at why repeated labels can turn into mental shortcuts that guide our behavior without us realizing it. But those adjectives aren’t permanent.
Sometimes growth isn’t about learning something new; it’s about updating the language we use to describe ourselves. If you’ve ever wondered how certain identities stick - and how to move beyond them - this conversation offers a thoughtful place to start.
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In this 200th milestone episode of Fewer Things Better, we explore how real progress is built through small, steady actions rather than bursts of motivation or hustle. Drawing from brain science and behavior, this conversation looks at how overwhelm, energy depletion, and daily friction affect follow-through—and what helps instead. You’ll learn why simplifying inputs and reducing decisions can make consistency more sustainable over time. Most of all, this episode is a reminder that you’re not behind—you’re already on the road, and showing up is what counts.
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Productivity doesn’t have to be complicated to be effective. In this episode, we break down real-world productivity strategies gathered from everyday people who’ve found simple ways to manage their time and energy more intentionally. You’ll hear ideas for protecting your energy, building momentum through small wins, reducing mental friction, and creating personalized habits that support focus and follow-through, without trying to do more.
Show Notes
If this episode resonates, you might also enjoy:
Episode 47: https://youtu.be/0Wkozg79_qw
Episode 119: https://youtu.be/I4IlJQOY-9M
Links to Apps/Products Mentioned:
Notion: https://www.notion.com/
Motion: https://www.usemotion.com/
Obsidian: https://obsidian.md/
Fyxer: https://www.fyxer.com/
Tiimo: https://www.tiimoapp.com/
Habitica: https://habitica.com/static/home
Productive Weeks Planner: https://amzn.to/4s4EWJ7
Giraffe Figurines: https://amzn.to/4aY1BB7
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In this brief episode, we explore how reclaiming a small slice of your day can help your brain move out of overload and into forward motion. You’ll learn why short, manageable time blocks support focus, nervous-system regulation, and habit formation—making it easier to begin, stay consistent, and build momentum without relying on willpower or rigid productivity systems.
Show Notes:
If this episode resonates, you may also enjoy Episode 40, How to Master a Skill in 18 Minutes. Watch on YouTube: https://youtu.be/JrJpeUTxIkA
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Why do we keep things just-in-case even when they quietly drain our space, attention, and energy? This episode looks at how our brain uses familiarity, categorizing, and uncertainty to delay decisions and why keeping items for “someday” often costs more mental energy than you realize. Learn a simple, brain-friendly way to re-evaluate what deserves your space so you can reduce background stress and make room for what truly supports you.
Show Notes:
Ep. 169: Too Much Stuff? How to Start (Slowly)
https://youtu.be/3Tz7qjYXAFE
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When the world feels heavy, your brain can start carrying more than it was designed to hold. This episode explores how ongoing stress, constant information, and uncertainty affect your nervous system, focus, and energy. You’ll learn why feeling foggy or exhausted isn’t a personal failure, how your brain responds to prolonged stress, and simple ways to help your nervous system slow down and reset.
Show Notes:
Episode 141 – Giving Your Brain a Break
(the cost of being “on” too much) https://youtu.be/3Y0yYg_9zFM
Episode 164 – The Vagus Nerve
(How the parasympathetic nervous system helps reset stress and restore balance) https://youtu.be/FGEXNc2uQ3M?si=rWXP0rUdZ6ANfMSZ
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In this episode, we’ll talk about why these charges slip under the radar, how they quietly become “normal,” and how to spot them so you can decide what’s worth keeping (and what isn’t). Sometimes the fastest way to gain more isn’t earning more; it’s subtracting what’s quietly draining your wallet. Tune in for a simple mindset shift and practical ways to reduce unnecessary spending and keep more of what you already make.
Show Notes--If this episode resonates, you might enjoy:
Episode 41: How to Stop Giving Away Your Time, Money & Energy
https://youtu.be/jlBMmDKTiKo
Episode 156: Hidden Expenses & the Psychology of Money Leaks
https://youtu.be/lVW4JjN2TEU
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In this episode, we unpack the hidden psychology of money and why finances often trigger stress, avoidance, guilt, or overthinking. We’ll explore what happens in the brain when money enters the conversation, why certain financial habits are so hard to change, and how patterns like over-giving or over-restricting can show up as a form of self-protection. If you’ve ever wondered why money feels emotional, this conversation will help you understand your wiring—and move forward with more clarity and confidence.
Show Notes:
If this conversation connected for you, you might also like:
Episode 184 – Time Matters: Under New Management
Exploring how we price, protect, and respect our time and energy.
https://youtu.be/QlmjVQwMDbg
Episode 74 – Value, Money, and DiscomfortOn why money conversations feel charged and how discomfort can be informative.
https://youtu.be/Sz35XU4HEqE
Episode 104 – The Power of CompoundingHow small, consistent investments(both financial and personal) build real returns over time.
https://youtu.be/vuT2ZVF10Ns
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Digital clutter isn’t just messy—it’s mentally exhausting. This episode breaks down how digital overload affects attention, decision-making, and mental energy—and offers practical ways to reduce digital noise in short, manageable bursts. Discover how creating breathing room in your tech can help restore focus, momentum, and a calmer brain.
Show Notes:
Episode 31 - https://youtu.be/9GRS0mwAr8A This episode explores the cognitive and psychological benefits of de-cluttering, how unfinished decisions tax the brain, and why making space creates mental momentum. The ideas introduced there form the foundation for today’s conversation about digital clutter.
Episode 156 - https://youtu.be/lVW4JjN2TEU
This conversation explores invisible drains on time, money, energy, and attention. A helpful companion episode if you’re interested in how overlooked systems quietly tax our mental bandwidth.
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Looking for simple, science-backed ways to think more clearly and move through your day with less friction? This episode brings together 10 of the most-revisited tools from the Fewer Things Better archive, offering practical strategies for focus, follow-through, energy, and decision-making. Each tool is designed to work in real life—no complicated systems required. Whether you’re new to the podcast or returning for a refresher, this episode offers a smart starting point. Links to the full conversations are included in the show notes if you’d like to explore any topic more deeply.
Show Notes:
https://www.youtube.com/@FewerThingsBetter
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Our brains do a lot of heavy lifting every single day. During periods of change (a new season, a new year, or just life), it’s common to feel overwhelmed.
This episode revisits three simple, science-backed ways to reset when your brain feels stuck, fried, or overloaded and explores:
- Why decision fatigue drains your cognitive energy faster than you realize
- How ridiculously small steps can restart momentum
- Why borrowing energy (also known as body doubling) works when motivation is low
- How switching to mental multiple choice reduces overwhelm
- Why rest and sleep are not optional extras, but cognitive necessities
Sometimes the most effective reset isn’t pushing harder, it’s pausing just long enough to let your brain cool down.
If this topic resonates, you may also enjoy revisiting the original episode referenced here: ▶️ Episode 10 on YouTube: https://youtu.be/Gd0K-2BxFnU
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We spend so much time searching for the perfect gift - the right item, the right price point, the right delivery window. But what if the most meaningful gifts aren’t found in a store at all? This episode explores why time, kindness, words, and support often matter more than anything money can buy. Through a brain-science lens, we look at how these everyday, no-cost gifts ease mental load, strengthen connection, and create impact that lasts far beyond the moment.
Show Notes:
Episode 166: https://youtu.be/aBqJ8rByTXs?si=7LOHWflKQUbhEw4X
Episode 171: https://youtu.be/cSoDHsXDtEE?si=i1LM0Uc2NWejZ4no
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What if those feel-good moments with in life are also doing real, measurable work inside your brain? In this episode, we break down the brain chemicals behind feeling good—dopamine, serotonin, endorphins, and oxytocin—and how everyday experiences help recalibrate your nervous system. Discover simple ways to spark these feel-good systems and create more steady, sustainable joy in your daily routine.
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We often lump every kind of exhaustion into being “tired,” but the brain doesn’t see it that way. This episode unpacks the difference between the body needing sleep and the whole system needing recovery...and why those two states feel so different. You’ll hear how late-night habits can work against us, and what it means when even long nights of sleep don’t bring relief. Most importantly, you’ll walk away with simple, science-backed ways to restore both the body and the self
Show Notes
Episode 165: https://www.buzzsprout.com/1939447/episodes/17406267-ep-165-micro-burnout-the-hidden-exhaustion-you-might-be-ignoring.mp3?download=true
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When life speeds up, our focus is usually the first thing to slip through the cracks. In this episode, we talk about why our brains feel so overloaded this time of year—and how a few small, intentional shifts can change the next four weeks in a meaningful way. This is a gentle, practical roadmap for finding lightness, clarity, and a steadier pace in the weeks ahead. If you’ve been carrying a lot lately, this episode offers a reset you can actually feel.
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In a world built for speed, the smallest slow moments often matter the most. In this episode, we explore the brain science behind surprise, delight, and why personalized effort boosts connection, dopamine, and emotional well-being. You’ll learn how small, intentional gestures can cut through digital noise—especially during busy seasons—and create lasting impact. This is your micro-nudge to pause, reach out, and let a little intentional kindness travel farther than you think.
Show Notes:
Ep. 17 - https://www.buzzsprout.com/1939447/episodes/11003235-ep-17-productivity-the-cost-of-convenience.mp3?download=true
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In this final episode of our Time Matters series, we’re bringing together four simple, science-backed tools that help you make the most of the minutes you have. These practices [Key Three, Ridiculously Small Steps, the 10-Minute Kickstart, and the Two-Minute Rule] create focus and movement even when life doesn’t go as planned. We’ll explore how time can stretch or tighten depending on the story we tell ourselves, and how a small shift in how you value time can reshape how you spend it. This episode is your real-life toolkit for choosing momentum over overwhelm, one practical step at a time.
Show Notes:
Episode 19 (The 10- Minute Kickstart) - https://youtu.be/-vIE9Z85bhU
Episode 33 (Ridiculously Small Steps) - https://youtu.be/ko-7ODx59oo
Episode 47 (The Key Three Technique) - https://youtu.be/0Wkozg79_qw
Episode 126 (The 2-Minute Rule) - https://youtu.be/5PRD9xcnajc
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We often treat our time like an unlimited resource: available, affordable, and always open for others. But constantly giving without re-calibrating comes at a real cognitive and emotional cost. This third episode in the four-part Time Matters series explores how our brains confuse constant helpfulness with connection, why setting limits can feel uncomfortable, and how to confidently restructure your “operating hours” so your time and energy reflect their true value.
Show Notes:
Ep. 49 --https://youtu.be/yhLWA-46y7A
Ep. 74 -- https://youtu.be/Sz35XU4HEqE
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This episode explores the feeling of always being “behind” and chasing the finish line of being “caught up." What happens when we slow down long enough to look at why we feel so rushed, what that pace is costing us, and how to reclaim small moments of presence in the middle of real life? We’ll go over a few simple strategies to help start experiencing more of the day you’re actually in.
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Why are some people often early while others are usually late? In this episode, we explore what your time habits reveal about your brain and the deeper relationship with time — why it always seems to slip away, why we never feel fully caught up, and how our brains shape the way we experience it. Because time isn’t just something we track—it’s something we feel.
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Your brain loves patterns — but it also thrives on novelty and space to reset. In this episode, we unpack how time alone or stepping into a new environment can shift your perspective, restore focus, and rewire your thinking. In this episode, we explore the brain science behind solitude — why time alone isn’t about isolation, but restoration. You’ll learn how quiet moments help your brain recharge, improve focus, and reset your emotional balance. Whether it’s five minutes or a full day, giving your brain a break from constant input, or simply working from a new spot, might be the exact boost it needs to get back on track.
Show Notes:
Episode 146 - https://www.buzzsprout.com/1939447/episodes/16617168-ep-146-your-brain-needs-a-digital-detox-try-a-tech-sabbatical.mp3?download=true
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You only do something for the first time once. Every expert was once a beginner who was willing to step into the unknown and learn through the messy middle. In this episode, we’re talking about why waiting for “perfect” only keeps us stuck and how progress always begins with willingness, not perfection. Whether it’s a new habit, a creative project, or a goal you’ve been putting off, this is your reminder that messy starts still count—and that momentum is built one imperfect action at a time.
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Struggling to stay focused or stick with your habits? In this episode, I’m bringing back 7 of the most trusted lessons from past conversations. They’re simple, steady shifts you can return to when you feel distracted, scattered, or off course. Consider this your curated guide to what really works—the reminders that stand the test of time when it comes to focus and habits. Simple, actionable, and designed to help you get more done without burning out.
Show Notes:
Episode 18 - https://www.buzzsprout.com/1939447/episodes/11045773-ep-18-seven-words-that-can-change-your-life.mp3?download=true
Episode 6 - https://www.buzzsprout.com/1939447/episodes/10594713-ep-6-words-matter-who-are-your-engines-anchors.mp3?download=true
Episode 11 - https://www.buzzsprout.com/1939447/episodes/10770943-ep-11-productivity-it-s-about-time.mp3?download=true
Episode 64 - https://www.buzzsprout.com/1939447/episodes/13219404-ep-64-the-hidden-cost-of-helping-8-questions-to-ask-before-saying-yes.mp3?download=true
Episode 3 - https://www.buzzsprout.com/1939447/episodes/10546398-ep-3-multitasking-is-a-myth.mp3?download=true
Episode 8 - https://www.buzzsprout.com/1939447/episodes/10662442-ep-8-communications-bottom-line-on-top-blot.mp3?download=true
Episode 126 - https://www.buzzsprout.com/1939447/episodes/15824376-ep-126-time-management-the-2-minute-rule-in-2-minutes.mp3?download=true
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Why do we say “sorry” so often — even when there’s nothing to apologize for? In this episode, we dig into the psychology, neuroscience, and social conditioning behind our habit of over-apologizing. From the “likability penalty” to the way our brains wire habits in the limbic system, you’ll hear why “sorry” slips out so reflexively — and how to retrain your words so they carry more power.
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The path we want isn’t always the easiest one. Our brains are wired to seek comfort and avoid risk. It’s a survival instinct—but it also keeps us stuck. Growth often asks us to lean into what feels uncomfortable—whether that’s having a hard conversation, starting something new, or pushing through resistance. In this episode, we’ll talk about why discomfort is often a sign of progress, not a signal to stop.
Show Notes:
Episode 171: https://www.buzzsprout.com/1939447/episodes/17632581-ep-171-the-kindest-words-never-said-showing-up-when-it-matters.mp3?download=true
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Sometimes the best medicine for a tired mind isn’t found in doing more—it’s found in stepping outside. In a world where almost everything asks us to plug in, true restoration often comes from stepping away. In this episode, we’ll talk about how calm, clarity, and renewal aren’t hidden in another app or screen—they’re just a few steps away. Whether it’s a walk outside, stillness without distraction, or a moment of quiet, discover how simple shifts can recharge you in ways technology never could.
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Our brains were never meant to hold on to everything. Forgetting isn’t a flaw—it’s how we make space for focus, creativity, and clarity. The challenge isn’t remembering it all, it’s remembering what matters. Think of it as lightening the mental load while keeping the essentials close at hand. In this episode, we’ll explore why it’s normal (and even helpful) to forget, plus share practical tips and simple tricks you can use when you do need to remember something important.
Show Notes:
Episode 29: https://www.buzzsprout.com/1939447/episodes/11568209-ep-29-the-secret-productivity-hack-sleep.mp3?download=true
Episode 123: https://www.buzzsprout.com/1939447/episodes/15702984-ep-123-time-management-why-sleep-is-your-productivity-superpower.mp3?download=true
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Feeling overwhelmed? You’re not alone. This replay episode is packed with simple, practical ways to give your busy brain some breathing room. Whether you’re juggling too many mental tabs, wrestling with indecision, or just feeling stretched thin, these bite-sized tips will help you refocus, take ridiculously small steps forward, and find your footing again. Fall can feel like a fresh start—but it can also feel like a hectic one. Let’s make it manageable.
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AI and technology can supercharge our productivity and open doors we never imagined—but they can’t replace curiosity, creativity, or the irreplaceable spark of being human. In this episode, we explore how to use tech as a tool rather than a crutch, why it’s vital to keep thinking for ourselves, and how real-life experiences give our ideas depth and meaning that no algorithm can replicate. Because the best ideas still come from real moments, real conversations, and a real human brain at work.
Show Notes:
Episode 161 https://www.buzzsprout.com/1939447/episodes/17249879-ep-161-outsource-the-overwhelm-an-ai-shortcut-to-fewer-things-better.mp3?download=true
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What if our overflowing closets, packed garages, and cluttered desktops are quietly costing us more than we realize? In this episode, we explore how “owning it all” can actually drain our energy, scatter our focus, and weigh us down emotionally — and why clearing space can feel like a deep breath for your brain. Discover why letting go is so hard (hint: it’s not just laziness), how to work with your brain instead of against it, and simple ways to start small, without stripping your life bare. Find out why your brain struggles in cluttered environments and simple ways to lighten both your shelves and your mind.
Show Notes:
Episode 158 https://www.buzzsprout.com/1939447/episodes/17117703-ep-158-the-brain-power-of-procrastination.mp3?download=true
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Some words are too important to keep to ourselves—yet we often do. We assume people already know how we feel. We wait for “the right moment” that never comes. Or we shy away because vulnerability feels risky. In this episode, we talk about why it’s worth pushing past the discomfort, how speaking up can lighten our load, and the surprising freedom that comes when we finally give those words a voice.
Show Notes:
Episode 18: https://www.buzzsprout.com/1939447/episodes/11045773-ep-18-seven-words-that-can-change-your-life.mp3?download=true
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Our brains are wired to prioritize what's urgent — deadlines, alerts, the next thing on the list. But are we so busy keeping up with our schedules that we miss the moments that actually make life feel full? This episode is about savoring the meaningful moments that can literally change the way our brain filters the world. And in doing so, we can reconnect with a deeper sense of purpose and presence.
Show Notes:
Episode 26:https://fewerthingsbetter.buzzsprout.com/1939447/episodes/11414561-ep-26-the-science-psychology-math-of-coincidence-bias
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In this episode, we’re digging into the connection between physical clutter and mental overload, and how over-choice can leave us feeling stuck and stressed. We explore how simplifying your space can help your brain breathe, and why sometimes letting go is the best way to feel more in control. We'll look at a few simple, doable ways to start decluttering—your space and your brain—so you can create more room to think, breathe, and just be.
Show Notes:
Episode 31-
https://www.buzzsprout.com/1939447/episodes/11672331-ep-31-the-case-for-space-less-stuff-happy-brain.mp3?download=true
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We’re all chasing productivity—checking boxes, staying busy, getting things done. But what if the very thing we’re using to stay “on top of it all” is actually what’s draining us? This episode highlights one powerful way to reclaim your focus: by paying attention to what’s stealing it. Spoiler alert—it might be buzzing in your pocket right now. Our phones are designed to pull us in and keep us there, but when we start noticing how often and why we reach for them, we can take back control. Unplug a little to refocus a lot.
Show Notes:
Angela Duckworth Graduation Speech
https://singjupost.com/transcript-of-angela-duckworth-push-those-cell-phones-away/
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How often do we downplay what we need or what we're offering? When we’re vague, quiet, or overly humble, we leave people guessing. A recent trip to a lemonade stand highlights the connection between how we all can benefit from a little clarity, a little visibility, and some storytelling to set us apart.
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Some days, the hardest part of doing is just getting started. That's where body doubling comes in. In this episode, we talk about how partnering with others (even if they don’t know they’re helping) can quietly boost our focus, energy, and follow-through. Because sometimes the best productivity hack… is just not being alone with your to-do list.
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Are you feeling drained but can't quite explain why? In this episode, we dive into micro-burnout—the subtle, daily energy leaks that sneak up on us when we’re constantly “on” but never truly recharging. From constant decision-making to background stress and over-commitment, these tiny taps on our mental and emotional reserves add up. If you've been stuck in go-mode and forgot what it feels like to genuinely enjoy life, this one’s for you. Let’s flip the script and find ways to refuel that don’t require a vacation.
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Life moves fast — but in the in-between moments, there’s quiet power. This episode explores the vagus nerve — a quiet but powerful player in how we handle stress, emotion, and recovery — and how simple, everyday actions can help regulate it. These small steps don’t take much time or effort, but they help your nervous system reset, your thoughts slow down, and your body exhale. No tech, no trends, just things your body already knows how to do… if you give it the chance.
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In this episode, we dive into one of the most fascinating relationships in your body—the one between your brain and your gut. Often called your “second brain,” your gut is constantly sending messages, nudging you to pay attention to more than just hunger. Let's talk about small, doable ways to support your gut even when time is tight. Whether you have one minute or ten, a few simple shifts can help you feel more grounded, clear, and energized. Because taking care of yourself doesn’t have to be complicated—it just has to be consistent.
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In a world that glorifies hustle and constant motion, it can feel counterintuitive to hit pause. But what if slowing down is actually the key to real progress? In this episode, we’re talking about the power of slowing down, stepping away from the constant digital buzz, and refocusing on what really matters. Real life isn’t happening in the notifications—it’s happening right in front of us. Whether you're stuck in the busy loop or feeling like you're not moving fast enough, this is your reminder that slowing down isn't falling behind—it's choosing a better path forward.
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What if asking for help isn’t a sign of weakness—but actually a path to greater strength? In this episode, we’re diving into simple, practical ways AI can help you do fewer things—but do them better. Think of it as a digital helping hand—not to do everything for you, but to support your strengths and free up your time and energy. You don’t need to be a tech expert to let AI lighten your load and seeking support in any form is a smart, strategic move—not a surrender.
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There are the things we can’t unwrap, but they carry more value than anything money can buy. Real richness comes from doing what you love, setting your own boundaries, and living life on your terms. Let’s take a moment to recognize them, celebrate them, and make the most of these gifts we give ourselves.
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Sometimes the action we’re most afraid to take is exactly the one that leads to growth—not just for us, but for the people watching. In this episode, we’re talking about the fear, doubt, and overthinking that can keep us stuck—and how to push past it. Whether you’re starting something new, picking something back up, or taking the next small step, this is your reminder: you don’t have to have it all figured out. You just have to begin.
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What if procrastination isn’t a sign of laziness or poor time management—but a signal from your emotions? In this episode, we unpack why your brain isn’t broken and your to-do list isn’t the enemy. Procrastination often points to fear, overwhelm, or the pressure to get it perfect. We will look at some (small) steps to take when we feel stuck and how to move gently instead of pushing hard. Progress doesn’t have to be big. It just has to begin.
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Time is limited—but how we manage our energy determines how far that time can take us. It’s not just the big interruptions that steal our time—it’s the constant stream of small distractions that quietly drain our focus throughout the day. Whether it’s tech, pop-up people, or scrolling, little moments add up fast. In this episode, we’re diving into practical ways to guard your attention, set boundaries, and stay on track so your day doesn’t slip away without you realizing it.
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When your brain is running on overload, it's easy to miss the little things—like that auto-renewed subscription, a forgotten late fee, or an unclaimed discount. It’s not always the big, bold purchases that derail your financial goals—it’s the small, sneaky leaks that go unnoticed. In this episode, we’re exploring how mental clutter and decision fatigue can quietly cost us financially. Tune in to learn how to spot these money leaks, plug the holes, and redirect that energy back into meaningful growth. Because sometimes, it’s not about making more—it’s about keeping more.
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Strong connections are built on a steady rhythm of giving and receiving. In this episode, we explore how being present, consistent, and supportive creates long-term returns in our relationships, our confidence, and our personal growth. It’s not always about grand gestures; sometimes, just being there is the most powerful thing we can do. Let’s talk about the quiet strength of showing up (for others and ourselves) and why it matters more than we think.
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We’ve been taught that multitasking is a skill to master. But the truth? It’s a myth. In this replay episode, we’re revisiting one of the most eye-opening truths about productivity: multitasking isn’t the superpower we think it is—it’s actually slowing us down. Our brains weren’t built to juggle everything. They’re wired for focus. And when we give that focus to too many things, everything suffers—including us If you’re feeling stretched thin, this episode is your reminder to slow down and focus on one thing at a time. Fewer things, better.
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We often take our health for granted—until something forces us to pay attention. In this episode, we’re talking about why health is our most overlooked yet valuable asset and how we can start prioritizing it before we’re forced to. From the daily choices that quietly shape our long-term well-being to the wake-up calls that remind us just how fragile good health can be, we’ll explore how shifting our mindset now can prevent regrets later. Because true wealth isn’t just about what we earn—it’s about having the energy, strength, and vitality to enjoy it.
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Have you ever found yourself going the extra mile for someone, hoping for a thank-you or some recognition—only to be left feeling unappreciated? In this episode, we dive into the hidden scorecard we sometimes carry, tracking our good deeds with the expectation of thanks, favors, or reciprocity. We’ll explore why we tie our worth to acknowledgment, how to shift our mindset, and what healthy generosity looks like. Tune in for a refreshing perspective on giving, gratitude, and the joy that comes from letting go of expectations.
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We tend to look at indecision and inaction as problems—something to fix, push through, or beat ourselves up over. But what if they’re actually signals from your brain, telling you to pause, process, and realign? This episode explores why we get stuck in decision paralysis, the fears that fuel hesitation, and simple strategies to break free from overthinking and start taking action.
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We've hit 150 episodes, and today, we're celebrating by taking a look back at some of the most popular and impactful topics we’ve covered. From the power of just 2 minutes and how small actions can lead to big momentum, to the power of thinking and how shifting our mindset can change everything, we’re revisiting the insights that have resonated.
We’ll also dive into the importance of saying yes to the right things (and no to the rest) and how knowing your personal menu—your unique set of values, priorities, and options—helps you make the best choices for yourself.
Thank you for being part of this journey. 💛 Tune in and let’s keep growing!
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Life doesn’t always go according to plan. Sometimes, the path we envision takes a sharp turn, leading us in a direction we never expected. In this episode, we’re exploring how unexpected changes can reveal strengths, passions, and perspectives we might never have uncovered otherwise. Whether you’re facing a career change, a personal challenge, or simply feeling stuck, this episode will help you re-frame the unexpected and use it to your advantage. Because sometimes, the detour ends up being the best part of the journey.
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Passion and storytelling go hand in hand. When we speak about what truly excites us, our words become more vivid, and our stories more impactful. In this episode, we’re diving into the power of passion—how it fuels us, drives us forward, and even sparks excitement in those around us.
Whether you're sharing a personal journey, pitching an idea, or simply telling a friend about something you love, passion is the secret ingredient that makes stories unforgettable. Tune in for a conversation on embracing authenticity, finding supportive spaces, and letting your passions be seen.
Show Notes:
Ignite Seattle February 20, 2025
https://bit.ly/3D6C9ve
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In this episode, we explore the powerful role our internal thoughts and the stories we tell ourselves play in shaping our reality. Are these narratives lifting us up or holding us back? We'll explore simple strategies to shift negative self-talk into encouraging, supportive dialogue that uplifts and empowers you. Because the way we think about ourselves influences everything—let’s start rewriting the story in our minds!
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In this episode we’re exploring the power of stepping away from technology to reclaim peace and perspective. We’ll explore the hidden costs of constant digital stimulation, the benefits of unplugging—even in small doses—and practical ways to step away from technology without feeling disconnected. So, tune in for simple ways to create tech-free moments in your day and find the tools to reset and refresh your mind.
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When was the last time you truly gave yourself free time—without guilt, without a to-do list, just for the sake of enjoyment? In this episode, we explore why unstructured time isn’t just a break from productivity but a vital part of creativity, happiness, and well-being. Let’s talk about how to reclaim space in our schedules, embrace the joy of play, and give ourselves the gift of time—because you deserve it.
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Ever had one of those moments where everything just clicks? Time flies, distractions fade, and you're fully immersed in what you're doing. That’s the power of being in your flow. In this episode, we’re diving into practical steps to help you find your flow and sharpen your focus. From small mindset shifts to actionable habits, this episode is all about helping you tap into your most productive self—without the overwhelm. Tune in, let’s get focused and begin flowing!
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What's the difference between a hobby, a passion, and your purpose? This episode from December 2023 explored the concept of passion and how and how often it shows up in our daily work...and life. Passion is not simply a result of external factors or individual preference, there is also an interplay between the brain's reward system and our own individual experiences. However you define personal joy, the more you indulge in it, the more rewarding it is to your head (and your heart).
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We make thousands of decisions every day. Some are conscious, clear choices and others are subconscious routines. There are also the Yes and No answers that are obvious and immediate. Other times, we find ourselves stuck between the Yes and the No and grapple with how to decide and then how to share that decision. This replay of Episode 38 looks at the root of that resistance, how to recognize your internal signals, and move from discomfort to decision.
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In this episode, we're diving into the art of letting go-because trying to control everything is exhausting. Just like physical rest for our bodies, our brains can use time for mental rest. Let's explore how to stop wasting energy on things outside your influence and begin to take actionable steps towards your goals, your peace, and your well-being. If you’re constantly overthinking, worrying about what’s next, or feeling the weight of being responsible for every outcome, this is your sign to release that pressure.
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With the New Year comes new ideas and resolutions, cleaning and de-cluttering and the idea of starting anew. And while these processes can feel exciting, they can also feel overwhelming, they can feel like too much. Join in as we look at some tools we can use to tackle the burnout and lighten your load--physically, mentally, and emotionally. Let's make room for what truly matters by unloading the excess and energizing your life!
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This week, we revisit Episode 99 for a year-end reminder of the seven elements that contribute to deeper restoration. Learn what areas can complement others and which tools to try when you're feeling the fatigue or when you want to balance the energy of the days ahead.
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When was the last time you remember feeling truly rested? In this episode, we will explore what it really looks like to fight off fatigue and redefine genuine rest. Let's dive in together and create space to fully embrace rest that energizes your mind and body, and allows you to recharge without guilt.
Show Notes
Episode 87: Beating Burnout + 2 Tips for that Deep Down Fatiguehttps://www.buzzsprout.com/1939447/episodes/14174650-ep-87-beating-burnout-2-tips-for-that-deep-down-fatigue.mp3?download=true
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In this episode, we are going to look at some creative and thoughtful gift ideas that cost little to no money. Often times, we can over complicate things and gift giving is no exception. Join us as we unwrap some ideas and discover how the most meaningful presents often come from offering your presence, lending a hand, or sharing your talents.
Show Notes
Episode 36: 10 Gifts that Cost Nothing & Mean a Lothttps://www.buzzsprout.com/1939447/episodes/11914439-ep-36-10-gifts-that-cost-nothing-mean-a-lot.mp3?download=true
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Clutter isn’t just a physical disturbance—it takes a toll on our mental health and cognitive clarity. In this episode, we will look into the unseen price of clutter, learning how it can drain us of our energy, affect our ability to make decisions, and increases stress. Let’s clear the chaos and create room for more of what truly matters.
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In a world that is always on, there is a tangible benefit to making time to turn the brain off. Chronic fatigue is more than just a sleep issue. It ties back into the brain. This episode was first released in 2022 and offers thoughts on the case for space for the brain + three tips to try in your daily life.
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In this episode, we explore the concept that gratitude is a catalyst that has the potential to enhance every aspect of our lives. Whether it is starting a daily gratitude practice, giving compliments freely, or seizing the moment and sharing heartfelt words, discover how practicing gratitude creates a ripple effect that gives us boosts of positivity that benefits ourselves and those around us.
Show Notes: Andrea Driessen TedX Seattle talk:https://www.youtube.com/watch?v=6N0U6iri2As&t=2s
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This episode shares my recent opportunity to appear on the Hustle & Grace podcast, hosted by the very awesome Hilary Sutton. She talks to people in different industries about their own work/life balance journeys.
Listen in on our winding conversation that focused on the serendipity that plays through opportunities, human potential, neuroplasticity, finding quality over quantity, and chasing achievement at the cost of fulfillment.
Hope you enjoy this extended podcast!
Show Link: https://www.hilarysutton.com/podcast
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In a world that often highlights the negatives, it’s easy to overlook the positive elements that surround us. In this episode we are going to take a closer look at how positivity (and negativity) play roles in our life. Join the conversation as we look at strategies to help us train our minds to notice the good, embrace a mindset shift, and give our lives balance with gratitude and appreciation.
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In a world of endless options, why does making a simple choice sometimes feel impossible? In this episode we are going to take a look at the concept of "overchoice" and how too many choices can lead to exhaustion. We unpack why more isn't always better and look at practical strategies to help cut through the noise and find the fewer, better things.
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In this episode, we’re talking about the magic that can happen when you say 'yes' to the right opportunities and push just a little beyond your comfort zone. Breakthroughs and growth require a series of small, consistent steps and a willingness to move towards the uncomfortable. Whether it is a career move, learning new skills, or other opportunities that await this episode will give you motivation and simple steps you can take to go after the life you want!
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In this episode we are going to look at the connection between motivation and habits. While we can use motivation to get started, it is the habits and routines that we form that will keep us going. Whether you are looking for ways to stick to a routine, or ways to stay consistent with your goals, this episode will break down small (and manageable) steps that we can take to stay on track and maintain steady progress.
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If you feel overwhelmed, you are not alone. In this episode we are going to look at some straightforward steps that we can take to help our (sometimes) overloaded brains. Whether you have too many mental tabs open and running or are struggling with indecisiveness, these bite sized tips can help you recenter your attention and begin to take (ridiculously) small steps towards action.
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In this episode we are going to take a look at the things that might be weighing us down and hindering us from moving forward. There can be things in our daily lives that we are holding onto--whether it is old habits, clutter in our lives, or even excuses we can make. Join in as we shift focus, remind ourselves of the value in things that we might take for granted and lighten the load of our suitcases to embrace a more intentional way of living.
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In this episode we are going to take a (2 minute) look at the 2 minute rule! This rule is an effective and powerful tool we can use to tackle those small tasks that so often end up on our to do lists. So join in as we explore how this technique can help boost productivity and keep the progress moving all day.
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Now that we have seen some of the different ways distractions can sneak up on us, let's start looking at some easy tools we can implement in our daily lives to increase our productivity and reign in our time management. In this episode, we explore the power of a 10-minute kickstart to get your productivity back on track. Whether you're navigating distractions or just need a little push, this actionable approach will help you refocus and make the most of your time.
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Continuing on this week with our time management series, we are going to explore the "sneaky ways" in which we can undermine our productivity. From busying ourselves with other tasks, over researching (or over scrolling), to perfectionism paralysis, there are many ways for time to disappear. Learn how to recognize the daily distraction temptations and time you’re trading for them.
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Following the series on energy management, this episode launches our next focus on time management. We explore how sleep (or the lack of it) impacts our personal productivity as well as the neuro and biological science behind sleep's impact on our mood, focus, memory, and physical health.
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In this last episode of the Energy Management series, we’re pulling everything together with some tips and tricks to utilize in your daily life. Whether you’re looking to fine-tune your routine or keep your energy up, this episode is packed with useful insights. Tune in with me and my friend (and fellow entrepreneur) Dele Downs Kooley as we discuss actionable ways to keep your energy in check and live a more sustainable lifestyle.
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There is a field of study called neuroeconomics that explores the brain science, psychology, and economics behind our desire (or not) to help others. There is a tangible physical and mental energy when we do for others; so this episode explores ways to consider the motivation behind the how, when, and how much to help in different situations.
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Continuing on with our energy management series, in this episode we will explore ways to boost our brain through being intentional. How we start and end the day can lay the foundation for success, helping to maximize productivity and creativity. Tune in to learn how to incorporate some of these brain boosting practices into your everyday routine.
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We are going to start a mini series this month all about energy management. In this episode we will begin by looking at chronobiology and how to maximize our productivity based on our own biological rhythms. Whether you're looking to boost your energy, enhance focus, or simply feel more in tune with your natural rhythm, this episode is a great place to start to learn how to harness the power of your body’s internal clock for a healthier, happier, and more productive life!
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Food and nutrition play such a big role in our day to day lives, and we often hear from so many different sources and experts about what we should be putting into our body. In this episode, we will explore some of the ways that food can have an impact on our health and why it makes sense to listen to our body's own individual nutritional needs.
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There are many areas in life where we do not have control. In this episode, we explore some of the important areas in life and how we can regain control through the power of choice. From financial decisions to time management, your health, and personal growth, we explore practical strategies to take control of what’s your in your control.
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Sometimes, just "doing" without thinking can be a gift we give to our brains. In this episode we are going to explore the ways we can boost our brains, while still enjoying a sense of accomplishment. If your brain is ready for a break, join in and discover how less thinking and more action can rejuvenate your mind and elevate your well being.
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In this episode, we are going to be jumping into the intricacies of loss and the path towards transitioning into a new chapter in life. Whether the loss is a personal one or a major shift in your career, this season can feel uncertain and unsettling. Join the conversation as we explore meaning in the change and embrace new opportunities with anticipation.
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In this episode, we explore the power of partnerships for boosting productivity. Whether for personal or professional goals, finding ways to have an accountability partner can be a burst of energy and momentum. We'll review ideas on how you can get a little extra energy to help stay focused, motivated, and on track.
Show Note: Full episode of "Tapping the Power of Neurodiversity at Work" from BEATS Working is here.
Where is that fine line between being open and oversharing? Whether it is in the workplace or in a personal relationship let's jump in and explore how to be authentic without the need for excessive elaboration. Join in on this episode as we break down some of those nuances and the importance of honesty, boundaries, and how to communicate effectively while still maintaining privacy.
This episode takes a closer look at patience and how we can blend a little bit more of it into our daily lives. Patience can be a tool for growth and progress in both personally and professionally, and it can also show us areas where a little more push might lead to progress.
The past few episodes have centered on decisions and their impact on us. This episode focuses on how one decision can act as a catalyst towards simplicity in our lives and help free up our jumbled thoughts as we go from decision overload to clearing up space for what truly matters.
Sometimes even the act of thinking about change can stop us from making the day-to-day decisions in our lives. This episode looks at when and why we might resist the switches we ultimately know are necessary. Whether it's information overload, fear of something new, or just being too tired, there are a few ways we can boost our brain to see the small steps to bigger (or smaller) options.
How often do your "have to" and "want to" items end up moving from one list to the next, or are replaced by a new, urgent thing, or are subconsciously just avoided?
When it comes to true progress, a decision isn't made until action is taken. This episode looks at the how we can stop tracking things and start doing them. It also explores the micro-momentum from taking small steps in the direction of your decision.
This episode continues the conversation from Episode 106 about exploring your own comfort with giving and receiving. In this episode, we look further at the layers of what it takes (and how it feels) to create, revise, and communicate your own wants. Learn more about the psychology behind social cohesion and why it sometimes takes a few drafts to discover our own mental menu.
In the busy buzz of everyday life, we can lose sight of what it is that we actually want. In this episode, we take a closer look at how we can better receive and how spending a little extra time to create a mental menu of wants empowers us - and those who give to us.
In this episode, we explore strategies we can use to start (and sometimes end) conversations with confidence and grace. Join the conversation as we break the ice and unlock the potential for authentic connection.
Money (and time) both have a compounding nature - and when we apply this idea in our lives, it can greatly affect not only our finances and our goals. This episode offers insight and ideas on how to explore the power of patience as we invest our money, time, and energy.
In a world that often praises success and masks the reality of failure, let's pay attention to the messy, imperfect, yet profoundly human experiences that shape who we are. Whether it's setbacks in career and relationships, or personal obstacles and moments of doubt, failure is a part of life. So join us as we re-imagine success--because when we start to see failure not as the end, but as the beginning of something remarkable, we unlock the power to live more fully and savor the sweeter things in life.
This episode looks at the science behind sex and the physiology of pleasure. With input from the fields of biology, psychology, and sociology, we'll discuss components of the brain and body related to sexual activity with a partner as well as individual sexual pleasure, and how personal comfort and curiosity are key ingredients to sexual pleasure.
Welcome back to part 2 of our 100th episode recap! We highlight key themes from the last two years and recap small steps to help optimize your time and energy. Join us as we look at ways to re-frame our mindset, effectively channel our energy, and explore the profound impact our words have on others and ourselves.
We're marking 100 episodes with a special highlight compilation with key themes on time management, energy management, and common distractions. Whether you’re new to this conversation or have been part of the journey along the way, thanks for spending time learning how to do fewer things better.
Whether you're yearning for a moment of rest among daily to-do's or seeking a more mindful way of being, this episode outlines seven elements that contribute to deeper restoration. Learn what areas can complement others and which tools to try when you're feeling the fatigue or simply wanting to maintain a holistic approach to your days.
This episode highlights the many benefits of a regular routine of fun. Not only does it lighten stress in the buzz of busy days, but research has also shown there are tangible biological and psychological benefits to putting as priority on fun in many forms. Learn a few ideas and the science behind bursts of joy.
No one gets through life without mistakes. The tally of those mistakes doesn’t create your character; that comes from how you recognize the mistakes you made and release the mistakes of others. Forgiveness is more than just a virtue; it's an act of courage and selfcare. This episode explores the science and psychology of how to give and seek grace.
Taking risks can be both terrifying and exhilarating. Our brain works to keep us safe while evaluating our goals, dreams, and desires. Whether you are thinking about a major life change or just trying on new ideas, this episode highlights the benefits of the option to explore different options.
We know that we need water but why is it SO important? This episode plunges into the many ways water is vital to our productivity, health, and even our happiness. Listen and learn why water is not just a basic need, but also an essential ingredient to our existence.
The magic you are seeking is in the work you are not doing. Distractions are easy to find and can be difficult to overcome. This episode explores actionable strategies to help find focus and recaps insights from previous episodes for those wanting to dig into more on overcoming the daily distractions.
We may not always get what we want, but we won’t get what we don’t ask for. Yes, asking can be awkward but that’s where science can be helpful. Questions trigger a mental reflex known as “instinctive elaboration.” When you ask a question, it activates the brain to gather intelligence and seek creative problem solving. A few minutes of courage in initiating the ask may give a big return to both your competence in the skill and perhaps a few extras along the way.
This episode goes back to Fewer Things Better with a replay of episode #6 on the topic of Engines & Anchors. Daily deposits are being made into your mind through words. And those words, either add or subtract from your self-confidence.
Pay attention to who has access to the microphone of your mind. The people you hear from the most are your bankers - they are either investing in you or they are divesting from you.
This episode is celebrating progress over perfection. It explores our conditioning of why we are challenged to accept good and burn harder to try to achieve great. We can be so busy preparing, perfecting, and polishing that we miss the here-and-now. The messy parts of us are important parts of us. We’re not supposed to sand it all away. If we do, we miss the opportunity to improve, evolve. Being real leads to real moments.
Some of us struggle with a scarcity mindset when it comes to money, time, or opportunity. In times of disruption, how do you do with the vulnerability of receiving care? Not caring about, or caring for, or caregiving, but actually being on the receiving end of care given.
If you do not pick a day to rest, your body will pick one for you. This episode explores the brain and body benefit of intentional slowness, and how to make room to receive care.
During dark winter days, it's hard to find the energy or motivation to do much beyond the basics. Within the first 30 minutes of your day, get some sunlight (however you can), hydrate your brain, and move your body. These aren't just tips; they're simple yet powerful habits backed by science that can help recalibrate your biological and psychological state. See how you can start your day strong.
Ever find yourself hovering between 'yes', 'no', and the super squishy 'maybe'? This episode looks at the emotional undercurrents and mental calculus that influence these seemingly simple decisions. Better understand the energy behind your answers and what your intuition is saying in those split-second pauses.
Burnout is often a buzzword, but it is a very real issue that is comprised of three parts: emotional exhaustion, physical fatigue, and cognitive weariness. This episode looks at the subtle signs and the science behind the burn of busy. It also offers three tactics to try when you find yourself low on energy.
Show note: Ryan Holiday article, "This Is Your Reminder to Say No"
What's the difference between a hobby, a passion, and your purpose? This episode dives into exploration of the concept of passion and how and how often it shows up in our daily work...and life. Passion is not simply a result of external factors or individual preference, there is also an interplay between the brain's reward system and our own individual experiences. However you define personal joy, the more you indulge in it, the more rewarding it is to your head (and your heart).
Have you ever thought about how small gestures can have a profound impact on someone's life? What about in the sense of gift giving? You can give impactful and meaningful gifts without a hefty price tag. In this episode, we venture into the world of giving from your head and heart and not your wallet. From the gift of time to borrowing brain power, find ways you can leave a positive impact any time of year.
Show Note: Listen to Episode 36 for more ideas on this topic
Did you know that physical touch is as important to our survival as food and water? A simple hug could equate to a mental and physical boost, helping to reduce stress, lower heart rates, and even boost the immune system. This episode unwraps the mystery of touch, diving into the fascinating science behind it, and revealing why it's one of the best kept secrets of our five senses.
During this season of giving, the gift of words can be one of the best things we offer (and receive). This episode encourages us to find a few moments to share a few words with a few people. It also shares insights from the book Die Empty by Todd Henry and the TEDx talk "Eulogies for the Living" by Andrea Driessen.
Have you ever found yourself paralyzed by the plethora of choices life presents? Or hitting the pause button on decisions, creating a pattern of avoidance that seems hard to escape? Indecision can be a formidable adversary, this is especially true when we allow procrastination or distractions to become a silent saboteur. This episode explores the costs of persistent distraction and indecision. Confront the pauses, break free from avoidance, and rediscover the momentum of decision-making.
Life and productivity, similar to seasons, unfolds in distinct phases-some filled with a vibrancy of Spring, or warmth of Summer, while others are more like the reflection of Autumn or stillness of Winter. Join in as we navigate the science behind productivity cycles and time management; sharing practical insights and strategies to harness the power of both peak performance and gentle reprieve.
This episode explores the intricate web of overthinking and the mental and physical impact of spending tangible energy on what is not within our tangible control. We examine the different elements that can heighten or calm our minds and some strategies to free yourself from the overthinking and overdoing cycle.
There is a saying that feedback is a gift. And while that may be true in some cases, this episode explores why not every gift needs to be accepted and how to gracefully receive or return what is being offered. Your brain plays a role in how to filter if the feedback is positive, negative, or neutral. A few framing techniques can help you be intentional when deciding what, when, and how much feedback is really needed.
In the field of productivity, there are many, many tools and techniques, but the most powerful element is efficiency. This episode focuses on the few minutes we often do have to spare and how to make the most of them with a very specific and easy-to-try tool, plus a link below to my favorite productivity timer that often helps me get out of my own thinking and on to the doing.
Show Note: Link to digital cube timer (on Amazon)
Note: This is an affiliate link, meaning if you make a purchase, I may receive a small commission, but the price is the same for you
This episode focuses on the concept of active listening and gives examples of the communication practice called 'mirroring.' Learn four questions that can help conversations go deeper than the quick answers and a simple, but effective technique to prompt others to share beyond the basics.
Our brain doesn’t always welcome comfort. After all, its job is to keep you safe. But safe isn’t a long-term strategy and discomfort isn’t the same as danger. In fact, it’s often the price of admission for the path to progress. This episode looks at the psychology and physiology of change and a few tips to help you navigate the novelty of new.
We all want to do more in our days, and we want what we do to be good (really good). This friction between productivity and the pursuit of perfection puts a mental toll on our already overloaded brains. This episode offers an excerpt from the previous episode #55 on the gift of good enough, and how giving it to yourself can help free up some of that cognitive clutter.
Show note: The Magical Number 7 concept: The Magical Number Seven, Plus or Minus Two - Wikipedia
When we talk about money, our brain lights up. Money means more than math when our sense of value is tied to the outcome. This episode offers two prompts to help assess how we invest our time and energy when it comes to financial elements. There are many situations where money won’t be in our control, but our value always should be. A little discomfort on your own behalf might be one of the best investments you ever make.
Borrowing an example from aerospace, this episode looks at the distance between where we are and some place higher. The Karman Line is known as the 62 miles (100 kilometers) between Earth and the start of outer space. Even with the best team and plans, it requires many miles to get beyond what was once thought possible. What are you willing to do 62 times in pursuit of a skill, path, relationship, etc.? Not everything worth doing has to be hard, but most things worth doing are worth repeating.
This episode explores how being spontaneous can refresh our routines and inspire new ideas and insights. This conversation highlights the neuroscience behind the impulse to act or think without extensive planning, how it's different than procrastination, and some benefits to a little less planning.
As a good person in the world, you do a lot for others. It’s part of who you are and part of how the world works. Reciprocity is one of the basic principles of social psychology. This episode explores the opportunities for us to redeem the "store credit" that might be tucked away or that we are hesitant to claim. Whether it's accepting a compliment, a favor, or an actual gift, we deserve to receive as much as we give.
The average adult spends around 16 to 18 hours awake each day. There are two important areas of your day that have the potential to boost both your energy and your focus. This episode explores the importance of the ‘brain bookends’ of your day: the first and last hour of when you’re awake. A few intentional efforts during each bookend can have direct, lasting impact on the day – and days – ahead.
This episode looks at 'micro' productivity and how the best predictor of your personal productivity is the pace and energy of those who are around you the most. In bicycle racing, the word “peloton” describes when cyclists intentionally ride close to or behind one another to save and extend their energy. This conversation offers two ideas on how to borrow and benefit from peloton energy in your everyday life.
Our brain has a powerful processing center to keep information and memories only as long as needed. The lasting effect of the emotional, physical, and cognitive benefits from the act of making memories has important benefits over what can be purchased, stored, or consumed. This episode examines the positive power of time spent making memories and how to make space for making memories that matter.
Time multiplies whatever you feed it. And while it’s fun to have fun, it can be a slippery slope on the way to a mental slump. Mental and physical effort, no matter how small, send important signals that can kickstart energy. This episode offers three ways to give your brain battery a boost.
It's great to have a plan, but sometimes trying to have a plan stops us from actually taking action. This episode is about leaving room for the unscripted - the times when thinking slows down the doing. There are certainly times when extra care is needed but check what’s behind the desire to hit pause. Sometimes the best way to stop the spinning is to find one small piece to start.
There are many tips on how to be a better communicator (including lots of our episodes!), but one of the most overlooked elements of a powerful conversation is active listening. In our busy days, our exchanges can feel more like conversational ping pong. This episode offers simple tips on how to focus your listening and, hopefully, deepen your everyday connections.
It feels to do good. And we want to be good people, but helping is an investment. This episode explores some of the conscious and unconscious elements behind the decision to help, or not. We dig into how the decision process in the brain and outline eight questions to ask in situations where you are resisting lending a hand or where your hand is being lent a little too much.
We’re so used to being digitally on demand that any time away from tech seems to require a pre-notification. Silently slipping offline seems a little strange. For this reason, this episode offers an extended excerpt from Episode 21 that outlines the case for space from your tech and highlights research on the tangible physical and mental benefits to being offline.
Change is always a part of life. It’s how we grow and evolve. But sudden change is a shock to the system. Whether something has happened to you or happened around you, big changes require big adjustments. Your body feels it first while the brain is still processing the details. Learn more about what happens during sudden change and two energy efforts that can help.
“We suffer more often in imagination than in reality,” said ancient philosopher Seneca. As we contemplate the challenges before us, one way to help our brain not to sink into overthinking is to start with simplicity. Occam’s razor is a principle that suggests the simplest explanation or solution is often the best one. This episode explores the philosophy and highlights two tools to try if you find yourself in an overthinking loop.
One day can make a big difference. This episode explores the idea of everyday days as a big gift in small doses. Time with no agenda offers an open playground to your brain. Not having to pay attention to a clock is a mental vacation, no travel required. Sometimes the best way to take good care is to take good time with yourself.
This episode explores how the brain is wired to respond to the promise of a reward. Our wiring for action (or inaction) runs along key pathways in the brain but the behavior gets reinforced from what we repeat. Recognizing our reward response helps us see where our decisions form a pattern and what subtle changes can help us find more positive, productive rewards.
Your time and talent are valuable. There will be times where we get all that we are worth and times where we certainly don't. Worth and value carry different meanings and this episode explores the difference. There will be fluctuations on the what, when, and how much on the current market of worth, but it’s up to us to never discount our own value.
If you don’t pick a day to relax, your body will pick one for you. And when it does, you're not in charge of the agenda. I recently lived this after being sick for two weeks and it was an exercise in curiosity as well as patience. While the body brings in immunity support, the brain has its own role to play in our wellness. This episode explores what goes on in the brain when you're sick and how to let it work with your body to get you back to good health.
Flow is a meta skill that enables us to better learn, enhance, and expand our existing skills. The more time you spend in flow, the more access you have to it. This goes beyond a productivity practice – it’s a conscious key that helps unlock the brain. And this key can be used to do fewer things deeper (and better).
If you're always trying to track your to-do's or find a better way to remember all-the-things, this episode is for you. We'll explore concepts from science, psychology, and add a dash of practical magic to see how a good-enough approach can increase productivity and free up some of that cognitive clutter.
Show note: More on the Magical Number 7 concept: The Magical Number Seven, Plus or Minus Two - Wikipedia
This episode explores ideas on where to add or upgrade elements of your regular routine with small dashes of delight. Neuroscience shows that small, positive changes can have a significant impact on our brain function and overall wellbeing. Small doses of special in certain areas could enhance or extend how we enjoy our everyday things.
Show Note: Link to Ramit Sethi website:I Will Teach You To Be Rich – by Ramit Sethi
In our productivity quest, sometimes an effective way to take action is to swap opposite actions. This episode introduces the concept of One More & One Less as an introduction to a new routine, behavior, or accountability by using the power of positive psychology.
This episode is about how we often take our wants and convince ourselves that they are needs. We're stressed if we don't have something and then we're stressed when we have too many somethings. This conversation shares science, psychology, physiology, research, and a dash of poetry to explore how to enjoy what we have and sort the trinkets from the treasures.
What we say doesn’t always match what we mean. We aren’t always aware of the subliminal messages that sit behind our words. This only gets further complicated in our digital world as we communicate across multiple mediums. This episode explores the subtle signals that can reveal how we feel about what we are saying.
We all have days where things don't go as planned. Mishaps, delays, distractions are all part of the bumps on the ride. Helping to make the bumps smoother is the difference between how we react vs. how we respond. This episode explores how your reaction is an instinct, and your response is a choice.
Helping others is a noble effort. A steady supply of good deeds, however, can lead to a pattern of disruption. This episode explores when other people (and other people’s problems) become a distraction to our own time, goals, and progress.
Today’s topic offers a buy-one-get-one concept as it relates to a technique that can help improve our communications and also our productivity. When we’re offering words or undertaking actions, it’s really easy to stretch and do too much and end up overwhelming ourselves or others – or both. Identifying the Most Important Next Step is a game changer in how you get heard in a noisy world and make progress in a busy world. Listen in to learn more.
Our brains are wired to look for information, and this built-in distraction feature is part of what extends our daily to-do list. This episode outlines a simple-yet-effective practice of selecting a "key three" focus at the start of your day and how its clarity can cut through the daily mental clutter.
I recently had a chance to return to the Chicago college where I went as a very ordinary 18-year-old and spoke about the path that led to an extraordinary life. This episode highlights seven key lessons I shared with students and alumni of what I wish I knew a few decades ago about confidence, achievement, wealth, and building a reputation.
Deferring your enjoyment of happiness is one sure way to dilute the very essence of it. Happiness gets to be a yes-and; it can be present today and be amplified with future actions and enjoyment. Unlock your brain from the delaying the good and relishing in the joy snacks of the here-and-now.
We humans love a good reward. What isn’t sexy is the doing – the daily grind. The monotony of routine without right-now results. Growth occurs in spurts - and it's the grind that gets you there. Oftentimes your brain needs a boost to get past the blahs, a little encouragement to keep going. This episode offers a few tips (and a little rah rah).
There is a lot of research from the biological, neurological, and psychological camps about different elements that can boost or drain your day. This episode focuses on how you spend the first 30 minutes of your day and outlines four quick actions that can have big returns on your energy and focus the rest of the day.
This episode is celebrating progress over perfection. It explores our conditioning of why we are challenged to accept good and burn harder to try to achieve great. We can be so busy preparing, perfecting, and polishing that we miss the here-and-now. The messy parts of us are important parts of us. We’re not supposed to sand it all away. If we do, we miss the opportunity to improve, evolve. Being real leads to real moments.
Any previous time, money, or effort that has already been expended is known in financial principles as a Sunk Cost. It is an investment that has already occurred and cannot be recouped. This episode explores how our brains assign value to actions already taken, investments already made, and where we sometimes continue to ask give more without even being asked. It also offers a couple ideas on where you make investments today that will benefit your future self.
This episode explores the Rule of 100, which says you can dramatically improve a skill through 100 hours of learning or practicing. That amount of time gets you past the plateaus and frustration points as you gain skill proficiency. 100 hours over the course of a year comes out to 18 minutes a day. Learn more about this concept and how big things can come from small efforts.
A goal without a plan is just a wish. A habit without momentum is just a goal. This episode leans into the wisdom of the power of 5 good minutes, as mentioned in a conversation between habit authors Tim Ferriss and James Clear, based on Ferriss' January 6, 2023 podcast interview with Clear (see link below). Learn three tips to try to power 5 good minutes throughout your day.
Show note: Link to Tim Ferriss podcast: https://tim.blog/2023/01/06/james-clear-atomic-habits/
We make thousands of decisions every day. Some are conscious, clear choices and others are subconscious routines. There are also the Yes and No answers that are obvious and immediate. Other times, we find ourselves stuck between the Yes and the No and grapple with how to decide and then how to share that decision. This episode looks at the root of that resistance, how to recognize your internal signals, and move from discomfort to decision.
This roundup episode offers quick clips from six previous podcast conversations. Listen to a collection of brain snacks that includes how the attention economy affects our daily lives, the people we allow to make deposits (or withdrawals) from our energy, the science and psychology of decision making, what happens when we take too many productivity shortcuts, three words that can change your life, and why sleep is the magic ingredient for our brain.
We don't have to buy, buy, buy in order to give. This episode highlights 10 ideas on how to give from the heart (and the brain) versus from the wallet. See if any kickstart ideas for the people in your life or inspire ideas on future gifts you'd like to get.
Imagine you got an extra hour added to your day today. How would you spend those bonus minutes? How we spend our time reveals how we value our time. This episode explores two tips to try if you find yourself with found time and how to make the most of minutes in your everydays.
In a world that is always on, there is a tangible benefit to making time to turn the brain off. Chronic fatigue is more than just a sleep issue. It ties back into the brain. This episode looks at mood and energy benefits that come when the brain has a little extra space + three tips to try in your daily life.
This episode explores the concept of the Ridiculously Small Step (RSS) and how a lot can be done by doing just a little. RSS is more than a methodology; it’s tied into the science of subtle shifts between the conscious and subconscious brain. Learn how consistent quick action can kickstart ongoing progress.
There is a crushing consumerism to buy in order to give. This short episode explores how the act of giving thanks returns a gift back to your body and brain. Gratitude is a multiplier. The more that you actively give thanks, the more the brain is programmed to look for positive experiences in your daily life. It's also a gift with purchase as each effort extended to others rewards you with feel-good hormones. Give thanks, get happy.
Show note: The Profound Power of Gratitude and "Living Eulogies" | Andrea Driessen | TED - YouTube
We all have places and spaces that have too much stuff, either physically or digitally. A recent experience led me to explore the scientific and psychological impact of more space. This episode also offers three simple tactics to help your brain shift to action vs. indecision to make room for space.
As we get back to more people-y activities, there are a few quick tools you can try to turn an interaction into a connection. From extending a quick compliment to posing a curious (but easy) question, never underestimate the big importance of small things. This episode shares some of the psychology and brain science behind making conversations memorable.
Sleep is one of the most overlooked and underrated productivity hacks that we can take in our daily lives. It’s also the thing we often trade in our pursuit of productivity. A recent study showed that two consecutive days of getting less sleep can affect you for up to six days. This conversation looks at how you can power up your productivity by improving how you power down.
Your brain processes 70,000 thoughts each day. These thoughts create patterns that get encoded in our brain. How much of what is encoded is outdated and/or negative information? Like any software system, it's possible to update our cognitive code in a way that better serves us.
The average adult gets interrupted about every 6 minutes. Each distraction comes with a cost – some that we willingly pay and others that cost more than we initially realize. This conversation looks at the quantity & quality of the costs of when our attention is scattered, and how to make investments in our attention bank along the way.
Our brain can process 100 pieces of information every second. It does so by scanning the daily horizon and honing in on patterns and preferences that are most relevant to us. It’s like doing an online search and then hitting the filter button that says: Makes The Most Sense to Me.
This episode explores the part of our brain that filters information, the odds of probability, and how our own cognitive bias makes meaning out of all the daily inputs in our mind.
Chinese philosopher Confucius one said: Life is really simple, but we insist on making it complicated.That shows up in science and in habits as we tend to trust something that appears more complex than a simple solution. As we write our own adventure story, we can make it as complex or as simple as we want. We may not be in control of every event, but we can choose many of the steps forward. So in the quest to do fewer things better, look for the opportunities to do the simpler things occasionally.
The brain, just like the day, is full of activity. Some research has indicated that the average person makes more than 35,000 decisions a day. This episode focuses on the decisions you are not making, and how that can be a signal of what you are avoiding.
Odds are you’re more likely to keep promises to others before you keep one to yourself. And that’s from research, not just popular psychology. There is a neural component to promise keeping and promise breaking. When looking at promises related to productivity principles, there is both art and actual science behind what motivates some actions over others. Consistency is a promise you keep to yourself. The repetition of self-respect drives real results.
Giving yourself permission to explore new & big ideas is an important brain exercise. Flexing this mental muscle tips the brain into actively looking for ways to turn dreams into potential possibilities. This episode highlights three simple steps to try when you give your mind permission to play.
In this noisy world, technology seems to be knocking on our brain at all hours of the day. This episode explores the idea of a tech sabbath - a set period of time for a digital detox. There are tangible benefits to your brain and body even after a matter of minutes. Learn a few ways where you can be a little less connected for a little while. Your brain will thank you for it.
Progress, and productivity, require energy - and that energy has a cognitive and physiological cost. Our brain is one of the hungriest parts of your body. It consumes approximately 20% of all of the energy each day. All of our thinking and doing draws down on the cognitive and physical reserves. But energy can be counterbalanced by exploring where you are using your fuel and where you are encountering friction. This episode explores ways to adjust the control panel of how, when, and how much of our ourselves we are giving in order to get.
We often overestimate what we can get done in a day and underestimate the progress that can happen in just a few minutes. This episode outlines the time-based tool of a 10 Minute Kickstart and how the act of simply starting something gives your brain a boost that can propel further progress.
This episode explores the powerful potential of words – seven words in particular – and how using them might bring opportunities to different situations in your life. Words unspoken often leave larger regrets than those shared. While a few words don’t brush away all the thorns of life, they can, at times, offer a salve for the soul. And sometimes the impact of our words can leave lasting fingerprints on the recipients.
Show note: "The Power of Regret: How Looking Backward Helps Move Us Forward" book, by Daniel Pink: The Power of Regret | Daniel H. Pink (danpink.com)
As we seek shortcuts to buy more time, there is a cost to every convenience. Technology has brought many innovations – and it can also add wide layers of aloneness. Every shortcut you use is a detour from something else. So make sure you know the cost of each trade and where it's better to take the longer, less convenient route.
When the brain – and the body – is processing a traumatic experience, it’s as if all the wires were pulled out of the wall all at once. The surface functions all still work fine, but your brain and body have been jolted into survival mode. The nervous system is halted from its regular flow and works overtime to try to go around that giant rock that was just dropped into your life. Re-wiring is possible, and there is an art to putting our mental pieces back together in a way to brings light to the way forward.
This episode is for those who struggle to make their words be perfect. As a former journalist, I get it. And I've learned - the long and hard way - that being messy helps you write better, faster. Too often, we are trying to craft the finished product from start to finish. There's time to revise later, but start by starting. Words are meant to create a connection & the message matters more than the medium.
Show notes: This episode refers to the work of Harvard psychologist George A. Miller and writer Anne Lamott.
It’s fun when you get lucky or win on the first try. However, there are gifts that come from disappointment. Grit comes after the gravel of life shows up. It’s a gift with purchase alongside the sting of heartache. We can take a loss today and compost the parts of it that fertilize the mind and invigorate the action forward.
Exhaustion is not a status symbol. We do not win by doing it all.
This episode focuses on the often-overlooked benefit of Rest and explores the productivity boost that comes in three ways: Reboot, Recalibrate, and Recharge. Rest is a companion you must invite into your life. Once you embrace the art of slow, you can spend time enjoying the life you have worked so hard for.
This episode is being posted on the day that my oldest son graduates from high school. In honor of this, today’s topic is about how specific words have the power to propel us forward.
The Bottom Line on Top (or BLOT) is that certain ceremonies of life are within our control to designate, recognize, celebrate, and claim. “Graduate” is an important word to adopt and apply to different facets of your life. It allows you to mark complete your time, energy, and investment. You can honor each of those aspects while still allowing yourself to move on.
Our relationship with time is both tangible and psychological. It's the one asset everyone shares equally and yet also seems to be in short supply universally. This episode explores our role in this relationship in three areas: The indecision loop, the ambiguity of 'maybe', and the gift of time with no agenda. Invest six minutes to learn ideas on how to improve your relationship with time (and yourself).
In the average day, most adults have 1,020 minutes to navigate daily life.
A lot of those minutes are spent making thousands of decisions between this-and-that and what's-next. The effect of that on our brain is often decision fatigue. There is a mental cost to how you spend your time and progress comes from making your minutes matter. Learn a few simply re-frames to try when your brain hits overload status and to calculate your own price tag on those minutes.
Successful people do consistently what other people do occasionally.
If you want sexy results, try being boring - daily. In this short episode, learn about the concept of being an "everyday person," habit sprints like a Badass 30, and how habit stacking triggers your brain to adopt new actions.
It takes extra effort to be heard in this noisy world.
One communication tool you can try is using a BLOT (Bottom Line on Top). In this 5-minute episode, Kristin outlines the benefits of finding - and using - a BLOT. This is especially helpful in written communications as the average recipient spends only four seconds before deciding if they will interact with it in that moment – or even at all.
When communicating in the Attention Economy, make every word (and every second) count.
We are what we repeat.
Neuroplasticity is the science behind our capacity to rewire our brains. This 7-minute episode looks at four simple steps that can help refresh our mental map and put you on the path to positive progress.
Daily deposits are being made into your mind through words. And those words, either add or subtract from your self-confidence. Which voices do you hear from the most on any given day? The people you hear from the most are your bankers - they are either investing in you or they are divesting from you.
You get to be in charge of what nourishments go into the soil of your mind.
(6:36 minutes)
If you got an extra hour today, what would you do with that found time?
The more you focus on productivity, the more you're going to find time.
One way to kickstart that with mental momentum.
This episode explores that momentum plus how procrastination, research, and perfectionism are derailers of productivity and how the power of dopamine can work with us or against us. Also, learn two time-based tips that can help you tackle your to-do’s. (10 minutes)
Show note: David Allen's concept of the 2-minute rule is from his book Getting Things Done.
In this episode, Kristin walks through why multitasking is a myth, what happens to our brains when we try to do so many things at once, and why white space is oxygen for the brain. (10 minutes)
In this episode, we're going to talk about why when matters. Specifically, we explore the study of chronobiology, which reflects your body's natural timekeeping. Key elements of this topic reference the great book When: The Scientific Secrets of Perfect Timing by Daniel Pink. While we don't always have control over our calendars, knowing when we can amplify our internal superpowers can help us do fewer things...faster. (13 minutes)
We live in a go-go busy world and getting your attention is big business. There is a reason why your brain gets distracted so many times during the day. Spend 11 minutes with Kristin to understand more of the science and psychology behind the tech brain drain we often feel. To better navigate the attention economy, start by recognizing what boosts our brain and what drains it.
This episode is the welcome mat to the idea that it really is possible to do fewer things better in your life. Time is in limited supply so this 4-minute kickoff conversation shares a bit about what you will hear along the way and introduces you to host Kristin Graham, who shares her own insights from living a busy, messy, beautiful life along with the science and recent research on related topics.