Betta Bullets: Living from the Inside Out

we covered why you don't want to be multi-tasking in the previous episode. so... now what? in this episode, we'll cover 3 ultimate tips with multiple action items to re-frame your focus. these are what i've been using in my own life to step away from task-switching, feeling unfocused, and drained (thanks to multi-tasking) and to step into feeling energized, relaxed, and laser focused! _______________ References: Ishak, Raven. “Focus More Each Day.” Bustle, Bustle, 25 Apr. 2016, https://www.bustle.com/articles/156224-11-ways-to-avoid-multitasking-focus-more-each-day. Person. “Focus Techniques: 12 Tips to Get Focused.” Psych Central, Psych Central, 17 May 2016, https://psychcentral.com/lib/12-foolproof-tips-for-finding-focus#5.

i used to swear by multitasking. from the moment i woke to the minutes before i fell asleep, i prided myself with my ability do to multiple things at once. this practice that was once seen as the ultimate productivity practice is now being revealed as one that actually is not only hindering your productivity BUT ALSO could be causing brain damage... say whaaaattt??! in this episode, i share several academic studies supporting the idea that not multi-tasking is actually the way to go. ______________ References: Yeung, N. & Monsell, S. (2003). Switching between tasks of unequal familiarity: The role of stimulus-attribute and response-set selection. Journal of Experimental Psychology-Human Perception and Performance, 29(2): 455-469. Meyer, D. E. & Kieras, D. E. (1997a). A computational theory of executive cognitive processes and multiple-task performance: Part 1. Basic mechanisms. Psychological Review, 104, 3-65. Rogers, R. & Monsell, S. (1995). The costs of a predictable switch between simple cognitive tasks. Journal of Experimental Psychology: General, 124, 207-231. ______________ More resources: find more free resources from Project Purpose, the initiative i started to simplify personal development: projectpurpose.be want to start bullet journaling? i created Betta Bullets to make this research-backed productivity tool easy to use (it's free!): bettabullets.com

let's pick up where we left off on my personal mission to become a good packer, it's time to pile up and sort the stuff! _________ About: if you're like me, you love podcasts. but sometimes I don't have the time or energy to listen to a full-blown 55-minute episode. if you've ever had that problem, this podcast is for you. subscribe for 5-minute briefings for all things self-develoment. expect segments of daily life lessons, thoughts, self-development content, & productivity tips. so get your coffee or matcha latte ready, pop in your favorite earbuds, and get ready to get more mindful. __________ Resources check out Betta Bullets for my journaling templates (PSST- it's 100% free!): bettabullets.com check out Project purpose, the initiative i created to provide self-development tools for every learning style to make reaching our potential easier: projectpurpose.be

I've been a chronic bad packer. whether forgetting my hairbrush, heels, or helium (it's a long story...) to nearly always finding myself staying up all night packing before i'm supposed to travel because i put it off to the last minute.... this time, i'm determined to be good at packing! it's been a journey, but i'm taking you along with me as i start to become someone who is an expert, not-stressed traveler and perfect packer. today, was step one. because every great journey begins with a tiny step in the right direction. see you soon, Miss America!

let's tackle step 3 of packing... actually packing! i hope you've gotten a few helpful tidbits from this process and have enjoyed accompanying me on my journey to becoming a good packer. Miss America, here I come! PRO TIP: a little lost? listen to the first 2 episodes to listen to the process of packing _________ About: if you're like me, you love podcasts. but sometimes I don't have the time or energy to listen to a full-blown 55-minute episode. if you've ever had that problem, this podcast is for you. subscribe for 5-minute briefings for all things self-develoment. expect segments of daily life lessons, thoughts, self-development content, & productivity tips. so get your coffee or matcha latte ready, pop in your favorite earbuds, and get ready to get more mindful. __________ Resources check out Betta Bullets for my journaling templates (PSST- it's 100% free!): bettabullets.com check out Project purpose, the initiative i created to provide self-development tools for every learning style to make reaching our potential easier: projectpurpose.be

busy. productive. wait... there's a difference? absolutely! and for the longest time, i wasn't truly aware of it. in this episode, we'll cover exact examples of each, and then dive into a few actionable tips that have helped me to foster more productivity in my own life! love the idea of a brain dump? check out betta bullets for actionable support in prioritizing and creating your to-do lists (PSST- it's 100% free!): bettabullets.com check out Project purpose, the initiiative i created to provide self-development tools for every learning style to make reaching our potential easier: projectpurpose.be References: Marfice, Christina. “Busy vs Productive - Which Are You?” Superhuman Blog, Superhuman Blog, 22 Nov. 2022, https://blog.superhuman.com/busy-vs-productive/. The post that sparked this episode: https://www.reddit.com/r/productivity/comments/zcekal/something_i_wish_i_had_5_years_ago/

i'm sure you have never wondered how do they sound so... inspirational? when reading the latest quote of a motivational speaker or public figure. well, we've cracked the code. in this episode, you'll learn about context, syntax, and the key factors to crafting your own inspirational quote. check out more free resources from Project Purpose, the initiative I started to simplify personal development: projectpurpose.be

does the thought of speaking to a crowd send shivers up your spine? do you often underperform when the pressure is on? well, you're not alone: 75% of the world's population is estimated to be nervous about public speaking and acting under duress. these tips from research in cognitive psychology can help you calm down and not choke the next time you're in a stressful situation- whether it's a board room meeting, an exam, or giving a presidential addreess (hey... who knows if President Biden listens to the LIO podcast!) check out more free resources from Project Purpose, the initiative i started to simplify personal development: projectpurpose.be Ebrahimi OV, Pallesen S, Kenter RMF, Nordgreen T. Psychological Interventions for the Fear of Public Speaking: A Meta-Analysis. Front Psychol. 2019 Mar 15;10:488. doi: 10.3389/fpsyg.2019.00488. PMID: 30930813; PMCID: PMC6428748.

as i wrap up the Goal-den 90 challenge, the 90-day challenge of focusing on a goal for 90 days of growth, i'm met with thoughts of doubt and disappointment. in this episode, i share them with you along with what i'm learning, and how i'm making this a moment of growth too :) check out the challenge for yourself: 90-day goal challenge: projectpurpose.be/challenges

i'm indecisive. or, at least, i was more indecisive in the past... before i discovered this thought tool! i came across this principle in an article in Entrepeneur Magazine by Thomas Fuller journaling templates: bettabullets.com check out Project Purpose, a moment making self-development do-able: projectpurpose.be

when i was younger, i struggled with extremely low self esteem that manifested itself in many not-so-constructive ways. if you're struggling, it gets better. i am forever grateful for this difficult period in my life because without it, i wouldn't be who or where i am. but while i appreciate my struggles, i've worked to not let them have power over me. in this episode, i chat about some of the details, my mindset, and a bit of advice (that i wish my younger self could hear!)

what can entrepeneurs learn from artists? well, about the utility of uselessness. we live in a hustle, productivity-focused world. but what about making time for the seemingly-useless? in this episode, i'll talk about the art of uselessness plus a few stories and examples to hone it in. this episode is inspired by an article i read in entrepeneur magazine, july issue.

why? how? what was my takeaway? sometimes, you just need to switch things up. or, in my case, switch things off. link to the digital detachment challenge: projectpurpose.be/challenges "Feeling distracted by the constant stream of *DING* content? This 5-day challenge may be just what you need to find tech/life balance again. length: 5 days difficulty: 1/5 equipment: none​ requirements: complete the daily detachment prompt benefits: re-connect to yourself and to what matters in a world of distraction develop discipline"

i used to struggle around the holidays because i saw them as a time when productivity/getting 'stuff' done was statistically impossible (i mean, how are you supposed to write an essay with your little cousins trying to wrestle you on the couch?)... until i shifted my perspective. in this episode, let's chat about thanksgiving, the holidays, mental health, and taking a break! and, in case no one told you yet: you're awesome and i'm very grateful for YOU!

Note: Rubal messaged me before posting asking to edit the intro to say that she was a productivity "enthusiast" instead of an "expert". I think that this shows her humility, and to be honest- in my eyes, she's an expert! Just a little disclaimer. I know we can all agree that she knows what she's talking about- enthusiast or expert. In this episode, Rubal talks about her own meditation experience, what you can learn from it, and how to start it for yourself! I've been implementing these little tactics into my morning routine and let me say that the clarity and confidence I've felt from just a few minutes of meditation make it exponentially valuable. I highly recommend giving these strategies a try! From Rubal: "I've actually cut down my meditation routine so it's 15 min now, and added deep work to my mornings. I switch it up between mantra meditation and mindfulness techniques." Here are a few useful resources to help you start meditating: https://sharp.uconn.edu/meditation-resources/

if you're like the majority of people, you may struggle with making decisions. i know that i have! this key has been extremely helpful in helping me to become a more decisive person. i first came across this concept when reading an article in the 'entrepeneur magazine', and by applying it in various circumstances (from ordering dinner from an overwhelming menu to tackling a huge opportunity like a job interview), i've seen an improvement in my clarity and confidence in decisions. i hope that it can serve you as well.

It's no secret that we live in a world that revolves around technology, and that is dominated by a Wi-Fi connection. Studies are blatanly showing the negative sides of over-consumption of social media and too much screen time. But, how can we realistically detach? What if our jobs are tethering us to technology? In this episode, Rubal- a productivity master and board-certified radiologist- known online as @rabblerises and I discuss ways we detach, disconnect, and recenter and actionable strategies you can implement in your own life. Because you are more than the amount of followers, likes, or comments you get. Follow Rubal on Instagram: @rabblerises Helpful resources: http://digitaldetachment.com/resources/

it's not about time management, it's about FOCUS management. boom. that's it. let's talk about why this changed my productivity game and how it can help you out as well!

As a part of my Success Series where I interview 12 wildly-successful individuals on what what they think let them succeed, what they learned, and what advice they have, I'm thrilled and honored to share with you a snippet from my interview with James Gould (the full episode will be posted soon). Gould is a successful entrepeneur, business man, world-traveler, and changemaker. From climbing Mount Kilimanjaro to his involvement in a political cause he's passionate about to having spent time in Hollywood working with the greats on hits like Smokey Joe's Cafe and Hairspray, he truly KNOWS mindset and what it takes to succeed. I so enjoyed our conversation, and want to extend a special thanks to Mr Gould for this interview. I'm excited to release more excerpts from our inspiring conversation! Learn more about Gould's Bio: https://www.gla.holdings/jamesgould-bio

"winning is a test with no wrong answers", says tim grover in his chapter talking about this rule of winning. and then he dives into doubt vs. fear... let's talk about why he brings those up, what they have to do with winning, and what we can learn from this bounce-around chapter!

"there is no balance if you want to win" that's what Tim Grover says when discussing this point in his book, Winning. do I agree? is he right? let's talk about it!

is winning selfish? let's talk about it! in this episode, i summarize the chapter talking about "winning is selfish" in tim grover's book called winning. details & book mentioned: tim grover

the battlefield of your mind: that's what tim grover talks about when discussing the 3rd rule of winning: "winning wages war on the battlefield of your mind" i summarize this chapter, his thoughts, and offer my own!

in this episode, i summarize the chapter talking about how winning is the ultimate gamble on yourself in tim grover's book called winninng. it's all about that confidence! listen to the end for a confidence-building exercise... details & book mentioned: tim grover

in this episode, i summarize the chapter talking about 'winning makes you different, and different scares people' in tim grover's book called winninng. details & book mentioned: tim grover

everyone loves to win- that rush of adrenaline, excitement, feeling of true accomplishment... in his book, 'winning', tim grover highlights what he sees winners having in common and details the secrets he's learned from some of the most successful athletes in his 30 years of elite performance and mindset training. cut & dry, straight to the point, informative, this book was a fun read! there were, however, little things that i didn't love... in this episode, I talk about what I loved, what I didn't, and who i'd recommend this book to. details: winning by tim grover

Be sure to check out Rubal, my fellow motivational guru who shared her experience and tips in today's episode! Join is for more fun and informative episodes with actionable tidbits you can take to improve your mindset and your results. Follow Rubal on instagram: https://www.instagram.com/rabblerises/ See you in another episode! And remember, the world will be a great place when all just try to be a little bit betta everyday ;)

a life plan. what is it? how do you make one? and more importantly, why? i always speak about the power of defining where you want to go in life; a life plan allows you to do just that. here are 6 reasons why you should make one. stay tuned on @bettabullets for a workshop and new journaling collection, helping you to easily define the life you want to live. you're worth dreaming big.

procrastination. we all have dealt with it and struggled with it at some point. in all the workshops and strategy sessions i've done, here are the points that we all resonate with and need to hear to get working towards our GOALS without procrastination being a permanent barrier (spoiler alert: you can get past it!) xx, betta

summer. my favorite season! it's easy to let all of this extra time we get go by the way-side, so here's a few tips on making your summer one to remember and one that leads you to GROW xx, betta

these habits may be sabotaging your progress… 1. Not prioritizing your mental health

visualization is often seen as 'woo-woo' or a bit 'out there', like something you'd hear about from a subpar self-help book or touted by a scammy motivational speaker. but in itself, visualization is a simple & powerful technique that can be used in a variety of ways. today, i'll be focusing on how visualizing your goal can give you the motivation to take the steps to work towards it!

who knew that seinfeld could bring us more than funny jokes? jerry seinfeld is known for a lot, but most people aren't familiar with this simple but powerful way to stay motivated, especially when it comes to first developing a new habit. this strategy can truly help stay motivated and consistent in your work. references: https://nickwignall.com/stay-motivated/

"the way you talk to yourself matters; you're always listening..." who knew that one of the ways we most sabotage ourselves is through negatively speaking to ourselves? in this episode, we'll cover why it's bad, and more importantly... HOW to change it! this article is a resource: https://nickwignall.com/stay-motivated/

staying motivated isn't easy, breaking bad habits is difficult, and implementing new habits is even harder! positive reinforcement is another powerful tool that can be used in a variety of situations to help you break the bad, implement the new, and make choices towards being your best self. a great article on this topic: https://nickwignall.com/stay-motivated/

last episode (or should i say last month :)), we spoke about the 'Ulysses Pact', what it was, and why it can change your habits and productivity game. this time, i'll be sharing multiple examples of what applying this concept in your daily life can look like. it's all about learning and applying the principles to your life. these examples will help you do just that to make sure you can bridge the gap between what you know and what you do, #knowingdoinggap.

ulysses. that guy from the 'oddessy', you know, way back in the times of (actual) greek life and trojan wars? we all struggle with making good decisions, and it's not necessarily about your lack of ability to make them but instead about how you're not setting yourself up for success! this episode will show you what the 'ulysses pact' is, and why it can change your productivity game. who knew such a little concept could have such an impact? stay tuned for the next episode, which will show tangible examples to help you implement this powerful behavioral concept in your daily life

'thank you' is universally one of the most polite and positive little string of words. who knew that they could be so powerful? in this episode, we continue to speak about scenarios when we wouldn't have necessarily thought to say 'thank you', but in which it can really make a difference. as usual, it's all about learning and applying the concepts to your life. these examples will help you notice situations in your own life when pulling out a 'thank you' will change the game.

thank you. these 2 little words are so powerful. this episode dives into examples of situations you would maybe have never thought to say 'thank you' in, but that are really perfect opportunities to do so!

holidays are a time of joy, family, friends, fun... and commonly it's known that you can't *possibly* get any work done, be productive, or do anything else during this time. and i get it- especially for we who rarely see our families all together, it makes sense that you don't want to be working all the time and don't *want* to get anything done, prioritizing family time. but then again, everything is a balance. and i beleive that it doesn't have to be all or nothing. in this episode, i share my thoughts about how i approach the holidays all while balancing memories and my own goals :) happy holidays! happy easter!

last episode we spoke about the importancee of an abundance mindset, and affirmations are a powerful way to change your thinking and foster this new mindset. here are some affirmations that will help you to develop that mindset of abundance in every area of your life!

this episode is all about what an abundance mindset looks like and why it's crucial to develop one! inspired by a marketing blog post: https://www.neurosciencemarketing.com/blog/articles/scarcity-geico.htm

technology seeps into each part of our lives, and esspecially as part of the younger generation it's easy to become overly-dependent on it- especially when it comes to these buzzing little phones we carry with us 24/7. i'm sharing my perosnal experience with having a screen time over what i'd like, and the steps i'm taking to distance myself from it. i hope this helps!

imagining future events (aka, visualisation) is a powerful tool that can help you to envision not only your goal, but how you'll achieve it. exercises like this one can help you to increase your expectation for success, enhance motivation and emotional involvement, and initiate planning and problem-solving thinking. outcome-focused imagery will help you to imagine the desired outcome and therefore the specific, concrete plans that lead you to ssuccess! you can do this visualisation anywhere, but i recommend a quiet place. there's no limit to how many times you can do it too. this exercise goes hand-in-hand with the 'living from the inside out' journaling collection. it's available for download for free (as always).

we've covered the 3 steps to re-finding your focus in a period of distraction. today, i'll share tangible, actionable steps that you can take to put your strategy (tips in the previous episode) to work for YOU > learn 2 ways you can make your to-do list > see how i'm taking action > understand the concept of an 'MIT' free journaling templates: bettabullets.com

last episode, i touched on the first step to regaining your focus. step 2? strategizing. once you've identified what is pulling away your focus (tips in the previous episode), i suggest devising a strategy. in this episode: > discover how I'm strategizing to regain my focus > understand what it means to be balanced > learn about the psychology behind why > unlock the key: making easy things harder and hard things easier download the free journaling templates: bettabullets.com

hey there! we've all felt it. that feeling of distraction. of being unfocused. of going to bed at night knowing that you didn't get done what you really wanted to get done. in the next 3 episodes, i'll be tackling 3 steps that i am taking to regain my focus. step one? evaluating. from this episode: > understand the psychology behind why we don't do what we know we should do > understand the importance of empathy > see the differences between accepting and appreciating where you are now download the free journaling templates: bettabullets.com

when to quit? when to keep going? what about choosing a life path? this is a concept based on a commencement speech given by Arno Rafael Minkkinen to a group of photography students of the new england school of photography. here's a link to an article by james clear detailing the speech & providing even more thoughts about it: https://jamesclear.com/stay-on-the-bus what are your thoughts? xx, better

here are 6 expert-backed tips for deep work, extracted by "DEEP WORK" written by Cal Newport. which is your favorite? xx, betta

wait whaatt? let me explain what i mean :) xx, betta

this is inspired by the teachings of james clear- that super smart guy who wrote my favorite book 'atomic habits'! i hope this inspires you: take the stress out of creativity and stop wondering why you "don't have any", and thaat you find the fun example/story helpful in illustrating this idea! xx, betta