Podcast appearances and mentions of bj fogg

In this episode, Lesley Logan talks with Stephanie O'Dea—New York Times bestselling author, viral blogger, and now a slow living coach—about what it really means to live intentionally. From building a wildly successful crockpot recipe blog to burning out on hustle culture, Stephanie shares how tuning in, slowing down, and redefining success helped her create a life she actually wants to live. This is a must-listen for anyone who's tired of chasing someone else's version of success and ready to start trusting themselves again.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:How Stephanie's slow cooker challenge became a bestselling brand.Why she walked away from hustle culture to embrace slow living.How redefining success helped her build a life she actually enjoys.Why slow living isn't about doing less, but about doing what matters.How to release guilt and build intentional routines aligned with your values. Episode References/Links:Stephanie O'Dea's Website - https://stephanieodea.comFree Daily Journaling Worksheet - stephanieodea.com/dailyStephanie O'Dea's Instagram - https://www.instagram.com/stephanieodeaStephanie O' Dea Facebook - https://www.facebook.com/StephanieODea.authorSlow Living Book by Stephanie O'Dea - https://a.co/d/dK5en1ySlow Living Podcast - https://stephanieodea.com/podcastGretchen Rubin's Four Tendencies by Gretchen Rubin - https://a.co/d/gQ5ToVpGuest Bio:Stephanie O'Dea is a New York Times bestselling author, speaker, and coach specializing in Slow Living. With a background in social work, early childhood education, and trauma-informed yoga, she offers a holistic approach to wellness. Through her books, coaching, and Slow Living podcast, Stephanie helps people slow down, reconnect with their purpose, and create sustainable balance. Her latest book, Slow Living: Cultivating a Life of Purpose in a Hustle-Driven World, reflects her mission. She lives in the San Francisco Bay Area with her husband, three daughters, and a basset hound named Sheldon. If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/ Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/ Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Stephanie O'Dea 0:00  Slow is simply look only within and it's the idea that you actually have the answers, and you don't need to be saved. You don't need bro culture or internet marketers to tell you what you should be doing. If you're slow and calm, the answers kind of bubble up.Lesley Logan 0:19  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 1:01  Hey, Be It babe, how are you? Okay, I promise you you've never heard about a living like this before, and our guest today is like the queen of what she does. I'm gonna let her tell you what she does, but I'm gonna tell you right now, I wanna live next to this woman. I want her to be my neighbor. I want her to be a friend that I can just call. I am going to save this episode just so I can hear the end of it over and over and over again, especially on the days that I need to hear it. You guys, Stephanie O'Dea is our guest today, and if you think that name sounds familiar, it's because it will. You'll hear about that in a second. And I am just so obsessed. This interview is kind of one of the reasons why I'm like, oh my god. I love that I get to do this podcast. I am feel like the luckiest girl in the world, because I get to learn from these amazing guests, and then I get to share that with you. And so y'all, buckle up, take a deep breath, slow down. This episode is gonna rock your world in the best way. Lesley Logan 1:58  All right, Be It babe. This is gonna be really exciting. I think we've never had this topic before. I'm always interested when there's something new, a new way for us to be it till we see it. And today's guest is Stephanie O'Dea. Can you tell us, everyone, who you are and what you rock at?Stephanie O'Dea 2:11  Absolutely, I'm Stephanie O'Dea, and I write, coach, teach and speak about all things slow living. Lesley Logan 2:18  Okay, right. Stephanie O'Dea 2:20  I know. I promise I'm not just sitting on the couch, twiddling my thumbs, eating Bonbons, doing nothing. I promise there's a method to the madness. Lesley Logan 2:28  Yeah, obviously we're all intrigued, like, what is slow living? But maybe we need to know what that is before we can figure out how you got to doing slow living. So we're also on the same page, yeah.Stephanie O'Dea 2:38  Yeah. So I look at slow living as meeting your goals, all of them, your personal and your professional goals, in a slow, steady and sustainable way. And if we can circle and highlight and underline and put some pointers at sustainable, that's what it's at. Because I think we all know the feeling of being gung-ho. And I'm going to do this now, and I'm gonna eat this way, and I'm gonna work out this way, and I'm gonna get up at at 3 a.m. and I'm gonna have rock star abs at the end of the week. Lesley Logan 3:09  Oh yeah. Stephanie O'Dea 3:09  Yeah. And spoiler alert, if you're listening, chances are you're a human and not a robot. And well, who knows, the robots may be taking over, but in real life, people have ups and downs and all arounds and variables they can't control. So slow living, first off, has an acronym attached to it. I'm a super nerd when it comes to acronyms, and that's because my grandpa, when I was about seven, told me that the word SNAFU had the F word hiding in it, so it's situation normal, all effed up, like he told me, he told me, when I was seven, he actually said that, the bad word out loud. And I'm like, grown ups hide bad words in regular words. And so, like, since then, I've nerded out with acronyms. So slow living, slow is simply look only within and it's the idea that you actually have the answers, and you don't need to be saved. You don't need bro culture or internet marketers to tell you what you should be doing. If you're slow and calm, the answers kind of bubble up. So it's a big part of listening to your inner voice, to your inner gut, to your intuition, and then taking action on it. So the three-step success formula is mindset plus action plus consistency equals success. And so the new, yeah, the new book is broken up that way. And the idea is, when you're in a good mood, just ask yourself, like, what's the next best step for me to take? And then go quiet and listen, because you know the answer is inside. The answer is not going to be on a doom stroll of TikTok. It's legit inside of you, and you know what you're supposed to do. And then just do the thing over and over and over again, and even when you don't want to. Lesley Logan 5:03  I love this so much because I love that you put consistency in there. The only way to be consistent is if you actually are at a pace that you can consistently do. We were in Singapore the other day. I picked a bike taxi and the car, I was trying to figure out what's going on because the guy was driving the car, it would go, whoo. You know where your whole body moves like someone's taking off too fast at a red light, and then it would slow down, and then it would go like that again. And was like, literally for 16 minutes, the body was going like this, and like this, and like this. We were on the freeway, but I felt like urgency to leave the intersection, and then a hard -ish break but not a full break. And I got a headache. I got sick. Brad felt nauseous. I was like, I hope we don't get that cab going to dinner. Like, I cannot be in that car again. That's the idea of you can't be consistent at a pace like that, because you can't, your body doesn't do well, your brain doesn't do well. And so being consistent is so key to having the things that we want. But I also love you add, like, listening to yourself, because it's really hard to do that when you're kind of going too fast, like, you don't have time when everything is chaotic. How did you get into doing this? Like, were you born working slow? Stephanie O'Dea 6:07  No, no, I'll tell you my back story, but I got to tell you, my mom drives that way, and now my kids don't want to get in the car with her. They're like, I always feel sick when I drive with grandma so. Lesley Logan 6:17  Okay, so there's, I literally was looking at his leg. I'm like, is he doing this, or does he is it like the car is like, oh, there's a car that's too close. Like, I don't, could not figure out what's going on. Stephanie O'Dea 6:26  I think my mom is full acceleration, and then foot off, and then full acceleration, and then foot off. And there's a happy medium there. So what's interesting about my backstory is I got started writing online crock pot recipes, crock pot slow cooker recipes. Lesley Logan 6:42  Okay, I definitely was wondering if slow living meant, like, like, slow cooker. Stephanie O'Dea 6:46  Yeah, so, so, yeah. So, I'm very Google-able, but I got my start in 2008 because I made a New Year's resolution to follow through on using my crock pot slow cooker every day for a year and writing about it online. And it, it took off. It went viral. Lesley Logan 7:02  I've heard of you. You are Google-able.Stephanie O'Dea 7:07  Yeah. So, when (inaudible) funny, because 2008 depending on how old you are when you're listening, that could sound like a long time ago or not that long time ago, but at the time it legit, was the first crock pot recipe site written by like a normal person, and it went crazy. I made yogurt. I invented, like, quote-unquote, invented lots of things, and because of that, I ended up on national television multiple times. Good Morning America, Rachel Ray Show did all the magazines and got a book deal. It worked great. At its peak, it was making $1,000 a day just in banner ads, and it was amazing. So the good news is is I understand mathing and I understand the Internet, so I knew what goes up must eventually come down. And so that absolutely did in about 2016 with the Instant Pot. And so my book publishers and agent, they're like, you should translate all your recipes. So I bought one, and I hated the thing. I get it. The tech part is fun. Yay for the scientists for discovering that they can cook a frozen chicken in 45 minutes. But for me, what I liked about the crock pot is I could put it on the morning, I'm highly caffeinated and coherent, I push a button and then I never think about dinner again. So it eliminated a whole bunch of decision fatigue, and it just was lovely, because cooking is great, but I'm not going to get a Zen moment chopping an onion. I'm just not. Some people are, great, no, but for me, it's a chore. Lesley Logan 8:41  I see you. You are seen.Stephanie O'Dea 8:44  Yeah. So anyway, I got fired. I got fired, and I had this like, sort of voice of God, of like, hey Steph, just because you can do something fast, it doesn't mean you should. And so I spent some time away from the internet, I sort of unplugged everything for a while. And one really lovely, amazing thing about passive income is even when you're not working, it works for you. So I was in a very privileged state that I could kind of pontificate what the next best step for me to take was, and I realized that following through on my resolution, following through on all of the goals that I've always had for myself has been my secret sauce. Writing crock pot recipes was really just a way to feed the internet. And so that's how the slow living podcast got started, and how I started working with women from all over the world to help them meet their goals in a slow, steady and sustainable way.Lesley Logan 9:40  I'm obsessed with this because I think it's because here's what I love about this. I was like, Oh, I wonder if slow living means, like, slow cooker. And then I was, I don't even use my Instapot. Do you see how, like, I put the two together, even though they're not. Thank you for educating me. I clearly.Stephanie O'Dea 9:52  Gold stars, Lesley, gold stars. Lesley Logan 9:53  I am not the person who cooks in this household. I think that's pretty evident. I was just like, oh. And then I but I was reading all the stuff and I was like, oh, but, like, we're talking about goals, and I'm like, totally in on this, how this works. So, but I love that the intuitiveness was there, so that's really great. But the other reason I love this is that you are the perfect example of how you get started and what you have done in the past. That's not that it has to ever end, but also that you can evolve from it. And it doesn't have to be like the next pie over, which is the Instant Pot. It could be like all the way on the other side of the pie and be like something that's different, but they're not. They're the same. Stephanie O'Dea 10:27  No, absolutely I and it's funny. So I have three kids, and I'm constantly telling them like you are your own person, in your own entity. Sure, Dad and I might have ideas for you, but you get to decide. And every year, people get so excited about New Year's resolutions and different things and the idea that they can reinvent themselves, and then they have the first few dismissive thoughts of, well, I can't do that, or, Oh, this is too hard. And so then they give up. And the fact is, if we're lucky, life is long. Sure, you could get hit by a bus tomorrow, but don't live your life thinking that instead, where are you going to be in your 50s, your 60s and your 70s? I mean, I work with women of all ages and stages. If you want to crawl around on the floor in your 70s with your grandchildren and do yoga and have, I don't know, prize-winning tulips. Start now. Start setting the stage now, and plant those metaphoric seeds to get you from where you are to where you want to goLesley Logan 11:29  You are correct. As a Pilates instructor, one of the things that people like when should I get started? I'm like, well, yesterday was a better day, but that's fine, we'll start now. Because I've had people come to me at 70 going, I'm in aches and pains. I've got this thing, and now I've got a hump on my back, and I'm like, so the time to prevent the hump was like, 20 years ago. So there's not much I can do now that you're in that position, but here's what I can do to keep you upright so you can play with your grandchildren. And people don't realize, and they wait until they realize they weren't hit by a bus earlier, and then they're like, now it changes. And that's not that it's ever too late, but there's just some things that if we got started sooner and when we went more consistently, we went more slowly, we took our time handling the obstacles and the setbacks and reevaluating that we would actually get to where we wanted to go, I guess, faster.Stephanie O'Dea 12:15  So it's true. I mean, it's legit. The metaphor of the tortoise and the hare just slow, steady and stay on track. And so that's why I like that mindset, action, consistency formula is when you're in a good mood, don't make up rules for yourself when you're in a bad mood, because you're just punishing yourself. But when you're in a good mood, decide what the next steps are, and a lot of it is putting blinders on and not worrying about what other people are doing. So if you're listening to this right now and you're thinking, well, Lesley got to be in Singapore last week, and I'm wasn't in Singapore last week, and my life sucks. So okay, you are playing your own game. So again, because I am such an acronym junkie, I rewrote FOMO to figure only myself out you play your game, and if Singapore is not in your cards right now, okay, great, but maybe put it on a vision board and maybe start saving and start pivoting to have that come to fruition. But it doesn't mean you've done anything wrong if you never had the thought like six or eight months ago or a year ago when Lesley decided to go to Singapore, you weren't there yet. So if you're there now, okay, great, start pivoting and make that way. And same with the hump on your back. If you're like, oh, okay, I do want to be that person in my 70s. But actually really like my nightly wine, and I like doom scrolling, and I caught up on all of the seasons of younger and now I don't know what to do with myself. Okay, then, then go do some stretches and start working on it in a very slow, steady and sustainable way. Lesley Logan 13:55  You're absolutely correct. And I have a funny story about the Singapore thing. You guys, normally, when we fly to Cambodia for our retreat, we always choose the shortest. Doesn't everybody, when you want to go, you want to get to where you want to go when you're traveling. So it's like the shortest. Well, ever since the pandemic and the way the flight paths have changed, it has been twice as much to fly to Cambodia as it usually is, and it irritates me, because I know it's not that expensive. Double is not the right price. So my assistant presented like three options, and the two shortest options were $1,500 per person, round trip, 23 hours of travel, still a lot, still full day, exhausting. But then there was a flight that was 31 hours of travel. It was $500 cheaper per person, and it had a 13 hour layover in Singapore. And in Singapore, you can leave the airport. You can apply for the day visa. It's so easy to do. You do it online. And we were landing in time to go to dinner, and I was like, wouldn't it be cool to go to Singapore for dinner? And here's the thing you guys, it wasn't about saving $500 it was about enjoying the trip to Cambodia. Because I'm like, this is I don't I'm so tired of being tired when I get there. And so I thought, let's just see what it's like. Instead of having six hours, which is not enough time to leave an airport and just walk, do laps in the airport, what if we had 13 and we went to dinner and we slept in a hotel and then we got up and we flew the next place? You guys. I loved it. I loved it. I had two on the way into Cambodia. I did dinner in Singapore on the way out. We did dinner in Singapore. Fabulous. I felt like it was so luxurious. It felt so it felt so it felt like I was like a first class traveler. So anyways, that's my share on evaluating doing things a little differently. Your FOMO, like, figure my own self out. I'm tired when I get there. What? What can I do? So that's my little tip there. But I want to highlight that you said, make the decisions when you're in a good mood, because you're correct. People are punishing themselves when they're like, you don't feel good, you feel exhausted, you hate your job, and then you're like, I'm gonna do this. And it's like, it is a punishment. I never thought about it like that. Stephanie O'Dea 15:49  Yeah, no, it's true. I mean, and especially since you're in the fitness realm, the idea of, I'm gonna force myself to do this workout every day, no matter what, with the idea that if I skip a day because I'm sick or I don't feel well, or the toilet overflowed, or the kid had a bloody nose in the middle of the night, I failed. No, no. So I tell people all the time, if you're embarking on a 30-day challenge and it takes you 45 days to do the 30 days, you're not graded, you're not to be in trouble, you're the grown up in the room. You only fail when you completely and totally decide to give up. But but keep going and think of yourself at, again, as that 70 year old, you would be way more proud of yourself for keeping going, even if you have to take a day off here and there. And that's a big part of the sustainability, part of slow living. Lesley Logan 16:48  During the pandemic. I got really interested in, like, some people create habits, and how do they not I don't know if you've read Gretchen Rubin's Four Tendencies, like having meet expectations. So I thought, well, I'm an upholder. That's easy for me. But what about the rest of the people? As a fitness person who wants people to move, and I always tell people do what's possible. Finishing is optional. Why aren't they listening? Why can't they listen and what's going on? And I got to sit at BJ Fogg, and he talked about these tiny habits. And it's crazy to see how people legitimately cannot do the tiny habit. They actually are like, it's not enough to just put my shoes on. It's like, but you don't go to the gym now. So you're asking yourself to put out the gym clothes early. Pack a gym bag, get everything on, drive to the gym, find a parking space, enter the gym, put the bag in a locker, do the work of oh, you forgot your towel, so now you're gonna be late for work. Otherwise, now you have to leave early, and it's just all we're asking ourselves to do such huge leaps and bounds before we've actually created the ability to do that consistently, and then we fail ourselves. And it's like even when you went to school, you didn't get the F until the end of this the whole semester to get a better grade.Stephanie O'Dea 17:57  Yeah, no, it's true. I mean, when people come to me with those kind of obstacles. First off, I definitely have squirrel brain. I have lots and lots and lots of markers of ADHD. And every time I talk to anyone, because I can talk myself well, I write and I speak so I know how to talk to people. And they're like, you don't have ADHD. I'm like, that's fine. Just, just help me, but, but the only reason I found out is I've got one in grad school, and so she's applying for law school, and so needing to sit for the LSATs and that kind of stuff. All of these things came up. I'm like, there's nothing wrong with you. You're just like me. And I'm like, oh, wait.Lesley Logan 18:33  Right, right. Stephanie O'Dea 18:34  But anyway, as far as that, when I'm working with people who can't break things down in a bite-sized chunk, and they get overwhelmed. Or halfway through the assignment, they're already moved on to something else. We gamify the system. And so earlier, when I gave you gold stars, I legit hand out gold stars if you did something, give yourself a sticker, like, like those old school chore charts on the wall where you're giving yourself a happy face absolutely pay off and then reward yourself. Maybe not if you're trying to do a fitness routine, maybe not with like a hot fudge sundae, but maybe with a pedicure, or maybe with an afternoon off work for no reason except for you want to take a really cozy Bougie nap, and you you have your your weighted throw, and then you're just so happy. That is a reward, and that's something that you can look forward to, but definitely game the system. Lesley Logan 19:33  Yeah, I love gamify. I love a reward, or like something tactical that you can do, like some sort of celebration. But I also want to highlight hi, I also was someone who didn't think that ADHD, and I was like, oh, my husband, my husband has ADHD, right? Because that's where all the symptoms. And he, like, is legit, like, model of a male with ADHD. And we were applying for a business license, type of a thing, like some sort of certificate, and the woman who files the paperwork, I met her, and so we're talking, and she like, okay, you have your women in business certification I'm like, yeah, we've got that. She's like, okay, where's your disability certificate? And I'm like, I'm so sorry I don't have a disability. And she goes, Well, you have ADHD. And I was like, oh, my husband does, but I own the business for the women in business owners, so I don't have she's like, no. She's like, you just haven't been tested girl. You have ADHD. I can see all of it. And I started looking up women signs of ADHD. I absolutely have it, so I'm with you, and we forget how we figured out how we can make our lives work. And so I just want to highlight to anyone listening, if you have ADHD, and that's a reason why it's a problem for you to, like, finish the thing you've started. There is a superpower that you can tap into once you acknowledge it and like you look into how can you work best for yourself? And it's, it is not through punishment ever. Stephanie O'Dea 20:47  Yeah, no, it's, it's celebrating your process. So because I'm a writer, this is the 11th book I've written, I know my process, so I no longer beat myself up. I know for a fact I don't miss deadlines, so that's great news for me, but I also know that I'm not linear. I am up and down and all around and if I have a brainstorm at 3am it's better for me to get up and write any of those how to be a successful published author checklists that they show on the internet for clickbait. That's not me, and that's not really any of us. That's marketing hype that's trying to get you to click. If you've been online long enough I'm certain you have clicked on something only because you were feeling a little anxious, maybe a little vulnerable, and you're like, oh, the answers to my prayer. But the fact is, the answers are inside and with you. And it's not going to come from doom scrolling TikTok. It's going to come when you're calm and you're in a good mood and you're like, okay, I am not feeling the best right now. Not going to gaslight myself. I legit do not feel good in my brain and my body right now. What is the next best step for me to take and then going quiet and then doing what it is, chances are your brain is going to say you need more water, you need to cut back on wine. You need to stay away from Jane down the street, because she makes you feel really shitty. Can I say shitty? Sorry.Lesley Logan 22:19  No, I love it. We love it. And, yeah, stay away from Jane. Stephanie O'Dea 22:23  Yeah, no, just like you, you know, you know. And I get it because, I mean, I met Lesley online. We're all trying to carve our own little niche out. But the thing is, is you're more vulnerable and you're more susceptible to following advice made up by, by stupid businessy. I'm gonna say men, just for lack of a better term, bro marketers, when you're feeling down on yourself. Lesley Logan 22:50  Yeah, it's really interesting, because I, just before I came on this I had a YouTube comment, and it was on a video that was like the best Reformers to buy for home, and I, look, I hate the title because it's that clickbaity title, but I promised myself, okay, I have to do the titles that they want, because these are the things that people will click on. But I can be honest, right? And so I was completely honest about how I don't love the Reformers that are $300 because I know that a quality Reformer costs $4,800 why do they cost $4,800 because they're not made of plastic, because they're made of metal, they're made of wood. It takes, it takes a long time to make them. And they last decades, right? They last decades. And these cheaper ones, while they look very similar to the ones you're seeing in studios, I don't know what the weight requirements are. I don't know if you can stand on them and they have, I don't know that they have the same safety mechanism. So then you're going to take my classes or someone else's classes, and, like, I don't know. So I was very clear of like, here's what I would say. So it ended with, there is not an affordable one. Like, it just isn't. But here are all the things you can do. So this person wrote, okay, so great, so just don't give me a cheaper option so that I could modify the exercises to do the thing. And she was on and on, and she was so angry with me that I wouldn't give her a cheap one to buy. So I actually wrote back right away, because I was like, so you need a car. You need a car that can get you to work, and the car that would be the best gas mileage for you, that would not require any maintenance, it actually has the best safety standards. It's outside of your budget right now. So instead, you would like me to sell you a car that gets the worst gas mileage, that needs maintenance every week, that breaks down on you on your way to work. And so instead of actually getting to work on time, you're now taking the bus anyways, when you could have just waited and taken the bus in the first place until you could afford the car that has the best gas all these things. I'm so sorry I refuse to sell you crap, and I know that's frustrating, but no, I don't want you modifying exercises to make the equipment, because then you're not gonna get the benefits. It just makes me think of this stuff like people. Have gotten to this place that now have gotten so they've now been trained so much by the clickbait they want to be sold the quick, fast thing, but that's not gonna get what you want. So I'm not gonna sell it to you. And it's really, really hard because I you and I are people like we want to be honest with people on the internet. I want a relationship with you whenever I tell you that this is the right thing, that you can trust that it's the right thing. And it's really hard in a world everyone's go so fast they want the thing today, and they'll rather buy the cheap thing than the thing that will get them there. How do you get people out of wanting it quickly? I guess we can help people who don't want to be helped. Stephanie O'Dea 25:35  Yeah. So, so we're recording right now, and I know you are captivating the the video. So this is a standard bedroom that happens to have cabinetry filled filled with crock pots, by the way. But on the other side of the room, I have a framed print, and it says, discipline is just choosing between what you want now and what you want most. And that's the thing. Slow your roll, peeps, slow your roll and have a little bit of discipline. We teach children that patience is a virtue. Practice that be that there's a reason why Buddhist monks and people who meditate a lot and do lots of yoga and meditation are calmer is because they have quieted their squirrel brain, and they have delayed gratification enough to know that while sitting in a meditative stance for 10, 20, 30 minutes isn't as quick as a fix as I don't know, taking some drug or down and a half bottle of Wine, but the end goal, if you do it over and over and over again, is so much better. So I'm going to repeat it. Discipline is choosing between what you want now versus what you want most, and keep that most in your mind when you are scrolling, so then you can have that thought of great for them, not for me, right? Great for them, good everyone's everyone is allowed to make money. Everyone's allowed to make money. Great for them. Good for them. They're, they're gaming the algorithm. Good for them, good for them, good for them, not for me. And then now, now I'm going to coach you for a second, Lesley, because I think you're adorbs. I too, get the click bait thing. I know how to play the game. I know when I was writing recipes that it would be way better for me to say this is the world's easiest and best pot roast recipe you'll ever have, better than your grandma blah blah blah. And the fact is pot roast is pot roast, is pot roast, is pot roast. And if you put in paprika versus liquid smoke or blah blah blah, it doesn't really truly matter in the great, big, huge scheme of things. But the hope is you get someone to click, and then that someone gets to know you and see your video and read your writing and connect with you and say, Okay, I get what Lesley is doing here. It's fine. I'm going to cut her some slack. And that's another great, big thing that I would love for us to do online is to remember that there are real humans there, and give people the gift of grace. And sometimes we mess up. I messed up, and the hope is that when I do, I apologize and I acknowledge it, and then I try and better myself. If I don't try and better myself, that's where the problem is, and that's where the disconnect is, and that's not you. You are amazing. Lesley Logan 28:26  Yeah. Well, thank you, and thank you for seeing me, and it is so interesting world out there that we live in. I like to think that everyone's doing it the best way that they can when they know how, you know, I would give that grace, and I think that the more of us who could do that would be the world be a better place. But I think that, you know, we have to just keep doing it. And I agree, like, when we all make mistakes and it's like you get to apologize, and if people can't accept that, it's almost better that they we find out now so they can go away.Stephanie O'Dea 28:53  Totally. It's funny. I'm intolerant now to people who can't own mistakes and apologize and so so again, back to my crazy ego. My crazy acronyms. The acronym for ego is Edging God Out. And regardless of your religious belief, the idea that you are the Almighty and know everything and aren't humble and don't have enough humility to acknowledge a mistake is a big problem. So so check your ego. Just check it, because everybody's shit stinks. They really do.Lesley Logan 29:26  I'm obsessed with you already. You mentioned stopping the scroll a few times, and I think that that is definitely a hard problem for a lot of people, like even people who don't even have to post on the internet for a job. My mom does not have to post on the internet at all, and she but she has a scrolling problem, right? And I even, because I have to open up and talk to the people and respond to comments and all that stuff, I found myself yesterday picking up my phone after the end of the workday to go check and I was like, hold on, I'm not working right now. And I had to, like, literally, put my phone across the room and pick up a book instead. And I was like, what would make reading this book more pleasurable? I liked it all the things, you know, heard different guests say, oh, I'll make it more pleasurable if I was sitting in front my red light. Okay, I'll sit from my red light. I'm gonna do this thing. And I read a book for like, 45 minutes. It was so lovely. It felt so good. I went to bed. I slept so good last night because I did not scroll. But I think it's an addiction that people have to just pick up when they're bored. So how do you stop your scroll? Stephanie O'Dea 30:22  Yeah, so, so first off, you are definitely not alone, and I've been working online for probably a lot longer than you are, because I'm probably a lot older than you are. So one thing I needed to do for myself, and this is only for people who work online, probably is it's not on my phone. My phone is for phone stuff, and work stays work stays on the computer. So and for me, social media is work. It's not pleasurable. It's not fun. In real life, I want to talk to my friends on the phone, text with my friends in real life. So there's that. And then as far as normal, regular, everyday people who have the old school FOMO, and think that they will miss out on staff, schedule it in, time block it. So I'm a huge proponent of time blocking, and the way I teach it is to decide, on purpose that your day is kind of set up like a school day. So think back in high school you are not going to finish your history book in first period. You're just not but the good news is, you'll have first period every day, so schedule in what it is you want to do every day, so you don't have that feeling of having to catch up, because spoiler alert, you will never catch up on social media, they have designed it to be never, ever, ever ending. But if your allotted amount of time, and my suggestion, would be in 10-minute chunks. 10 minutes, set a timer. Love bossing Siri around. She will just set timers for me all day long, and then scroll, do what it is you need to do, and then step away with the idea that it's going to be okay, because you're going to revisit this time block again tomorrow, and it's fine. Lesley Logan 32:01  Oh my gosh. Stephanie O'Dea, I just, I love you, and I love that. I love that permission. Like, it's not like, don't do it. Or it's not like, only you get five minutes a day. It's like, oh, just schedule a few 10-minute blocks. And it's true. You guys walk around this house at any moment. Brad is like, Siri, set a timer for seven minutes, Siri, remind me to do this tomorrow like. Stephanie O'Dea 32:24  I love Siri. I So, so first off, I love the idea of a live-in personal helper. So the fact is that she's in my back pocket all the time is amazing and and I'm very nice to her in case the robots do take over the world. I thank her. Yeah, tell her she's pretty Yeah, just in case you never know. Lesley Logan 32:41  You are better than I. Brad was talking to my Siri the other day, and he was connected to my phone, and he was like, hey Siri, and he's like, she started answering like I told her to fuck off the other day, and she's not come back. So I think that's my fault. You know, when, like, she wasn't understanding me, she kept talking when I wasn't winder and I was just like, fuck off, and she never came back. So I, I don't know. I don't know. Stephanie O'Dea 33:06  Okay, so does that mean you have to, like, go back in the settings and actually turn her back on?Lesley Logan 33:09  I think so. I think that's where we're at. There's an update that's gonna happen tonight. I'm hoping she goes back. At any rate.Stephanie O'Dea 33:18  If she's listening to me right now. I love you, Siri. I'm like, thank you. You're fine.Lesley Logan 33:23  They are and you are correct. I need to be nicer, because the robots are going to take over, and hopefully they just give us permission to keep doing what we love. All right. I could talk to you for hours, but we're gonna take a brief break and then find out how people can find you, follow you and work with you. Lesley Logan 33:38  All right, Stephanie O'Dea, where do you hang out? Where can people just become a more obsessed with you?Stephanie O'Dea 33:44  So I'm a real person. You can email me at any time, and I will write back to you, steph@stephanieodea.com, that's the main site is stephanieodea.com. I do have a slow living podcast, and the new book is called Slow Living: Cultivating a Life of Purpose in a Hustle-Driven World, and that's wherever books are sold. Lesley Logan 34:02  Oh my God, I'm gonna read it. I'm so excited. I feel like, so blessed that we all got to talk like, even think about this and your acronyms are amazing. They're, I mean, you know that already, but they are amazing. And I know several listeners who, because I, I'm lucky enough to get to meet our listeners all the time, and they mention different episode numbers and like, I know this is one that they're going to use, because there's such tangible things that they can do to just take time to listen their body and do what's next? What's the best next thing? You've given us a lot, but you know, we love the the Be It Action Items, the bold, executable, intrinsic or targeted, steps people can take to be it till they see it. What do you have for us? Stephanie O'Dea 34:40  So it's interesting. Before we hit record you were talking about, don't tell people to journal unless you like, tell them how to journal. So I have a guided daily journaling worksheet, and you can download it. It's super, super free, stephanieodea.com/daily D- A-I-L-Y and and people write to me and they're like. I don't do anything else except for this worksheet, and what it does is it helps, again, get you in the right mindset, because it's putting you in a good mood because you're journaling, and then it's helping you move forward on all of your personal and professional goals. So the action steps and then doing it every day, using that muscle creates the consistency that you need for success. Lesley Logan 35:19  So the reason I say I tell guests like, please don't tell them to not journal, because some people say just journal every day. And then I get what do I journal? The reason I know that this is true is because my therapist had told me back in 2020 when I started therapy, I was like, think this is going to be a really long time that we're doing this, so I think I'm going to need to do some therapy. And she said, okay, I want you to journal every day. So the next week I got on, I was like, so what was I supposed to put in the journal? How do I start? Is it a letter? Because I'm an overthinker and a recovering perfectionist, and so I love that you are like, here is a simple worksheet that you can do to journal, because it gives people an idea of how to make the journal work for them. Because I do believe that journaling works. You just, if you don't know what you're doing, it can feel overwhelming.Stephanie O'Dea 36:00  Absolutely and what I like about this worksheet, and it's, it's a printable, guys, so people have tried to put it in a Google form, and that kind of stuff, your brain is different when you're using a pen and paper. And so that's why there's definitely a method to the madness. And I want you to slow down like, hello, spoiler alert, I legit, I want you to slow down. And then also you're collecting data, so you then you can look back and on the worksheet, I ask you what day or cycle you're in, because that's a big deal. So if you're like, how come I walked it last Wednesday? Well maybe it's because you were on day 15, and now you're on day 28 and you hate the world that is important, and that doesn't mean there's anything wrong with you, because you are not a spreadsheet, and anyone who says anything, and usually they're bro marketers that you have to like improve yourself by 1% every day, or you're doing it wrong. No, no, because humans have ups and downs and all around and if I can give you any parting words of wisdom, it would be that I just want to hug you and tell you that you're doing a great job and there's nothing wrong with you, and you absolutely can get to where you want to go, but you have to trust in yourself that that you can do the things and then just you'll get there when you get there. Lesley Logan 37:20  I mean, I already thought this is going to be an episode that people would hit save on but, and like, replay just to re listen. But I really think they'll just do that, just for that last part right there, like you're doing a great job. Like we all need Stephanie O'Dea to tell us you're doing a great job. I love that your journal has people put the day of the cycle. Because, yes, we've been talking about that a lot, because that affects how you work out all the different things. And it is true, you are going to have days where you can take over the world, and days where you're like, I just if someone talks to me at all, I'm going to lose my mind.Stephanie O'Dea 37:49  Yeah, yeah. No, it's true. So I've been married 25 years, and sometimes, thankfully, I can just tell Adam. So today's not a day for you to actually engage with me. He's like, oh, okay. Thanks, thanks for the warning. You're breathing wrong today. Sorry. You fix that and circle back around.Lesley Logan 38:11  Yeah, I said to Brad, I said, I don't feel awesome today. He goes, it's the day before your period. You're not going to feel awesome. And I was like, thank you. That's right. That's why I married you. He didn't go, of course, you're awesome. He just was like, You're not just not gonna feel it. And it's like, yeah, thank you. Ah, okay, well, clearly I want to keep talking to you, but we'll do that another day. Stephanie O'Dea, thank you so much for being here, you guys. How are you using these tips in your life? Please, tag Stephanie. Tag the Be It Pod. Tell us how you're slow living. Share this with a friend who needs it. Imagine if all of your friends were like acting in the FOMO in the best way, and they were actually listening to themselves and taking some time. Imagine how much easier that would make your life. So share this with the friends in your life who need them. And until next time, Be It Till You See It. Lesley Logan 39:02  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 39:44  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell. Lesley Logan 39:49  It is transcribed, produced and edited by the epic team at Disenyo.co. Brad Crowell 39:54  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi. Lesley Logan 40:01  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 40:04  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Episode Summary: We're officially halfway through the year, and today's episode is your invitation to pause, check in, and realign. If you're feeling like you've drifted from your intentions around alcohol—or life in general—this isn't about judgment. It's about awareness. Molly introduces a powerful, science-informed tool called the PEACE Self-Audit to guide your mid-year reflection and help you gently reassess where you are and where you want to go.This episode ties back to a recent Think Thursday episode on values alignment and burnout, highlighting how the gap between our professed and practiced values can impact our emotional and physical well-being. Through five thoughtful prompts—Progress, Emotions, Alignment, Consistency, and Expectations—you'll reconnect with your goals and reclaim your power to move forward with peace.What You'll Learn:Why the midpoint of the year is a psychologically powerful time to reflectThe meaning of cognitive dissonance and how it shows up in our habitsHow to use emotions as data instead of judgmentWhy values alignment is essential for lasting change (including a callback to a Think Thursday episode)How habit science supports small, consistent actions over big overhaulsThe difference between expectations rooted in growth vs. shameReferenced Framework: PEACE Self-AuditP – Progress: Recognizing small wins and the “Progress Principle” (Dr. Teresa Amabile)E – Emotions: Understanding emotional states as behavior signals (Dr. Marc Brackett, Yale)A – Alignment: Exploring congruence between values and behavior (Self-Determination Theory)C – Consistency: Anchoring change in repetition, not perfection (Dr. BJ Fogg, Charles Duhigg)E – Expectations: Shifting mindset around what success looks like (Dr. Carol Dweck)Mentioned In This Episode:Download the PEACE Self-Audit PDFThink Thursday episode: “Why Burnout Lives in the Gap Between Your Professed & Practiced Values”Sunnyside App – Start your 15-day free trialResources for Continued Support:Making Peace with Alcohol Group CoachingIf this episode resonated with you, share it with someone you love. And remember: peace is the goal—not perfection.Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

What happens when growth isn't driven by hustle, but by intention? Lesley and Brad unpack Launa Jae's take on emotional self-awareness, authentic evolution, and what it means to truly live in alignment. Tune in for a refreshing take on messy action, redefining success, and practicing what you preach. This recap reminds you that progress can be sustainable when it comes from self-trust.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:How to use presence as a tool—not a luxury—for creating peace and focus.What your negative emotions are really telling you about your priorities.The hidden cost of urgency culture and constant productivity.How small cues in your environment can help you course-correct.Why limiting distractions supports peace, clarity, and intention.Episode References/Links:OPC Summer Tour - https://opc.me/eventsUK Mullet Tour - https://opc.me/ukeLevate Workout and Q&A - https://lesleylogan.co/elevatewaitlistAgency Mini - https://prfit.biz/miniCambodia October 2025 Waitlist - https://crowsnestretreats.comContrology Chair - https://beitpod.com/contrologychairSubmit Your Questions - https://beitpod.com/questionsLauna Jae Website: https://beitpod.com/activelifesportsLauna Jae Instagram - https://instagram.com/launajae_Ep. 53: Launa Jae - https://beitpod.com/launajae If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/ Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/ Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  We're all human. You can't change everything about yourself all at one time. You have to pick and choose and go, okay, well, what can I do here? Like, if you look at BJ Fogg, if he's like, I'm frustrated because I'm working on this project and I'm not sleeping enough, so I want to sleep better. He actually was like, okay, how, what are all the different ways I could sleep better? Well, he's not going to do all of those things. He, actually, to make a habit, had to go what are the three easiest things of what I just came up with that I want to do, and then how can I do that? Lesley Logan 0:26  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started.Lesley Logan 1:09  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the hilariously intentional convo I had with Launa Jae in our last episode. If you haven't listened to that one you've missed the fuck out.Brad Crowell 1:21  You totally missed out. Lesley Logan 1:22  It's so good. I mean, we're two good friends, so that's always a fun conversation to be in. But also, she just has the most hilarious way of putting things in a way that just makes you stop and take it all in. And we are just obsessed with her. So anyway, Brad Crowell 1:36  Yes, 100%.Lesley Logan 1:37  If you're not following her on Instagram, you are missing out, because her stories are my favorite. Every morning, to this day, she still does good morning to everyone except and it's something, and then there's other people who also do this and tag her, and so she reposts theirs. And then I just die laughing. So anyways, you gotta go follow her. Gotta go follow her. I promise you, it's really great. And she gives great tips and great hacks on gaining protein in your life, because all, y'all ladies over 40, it's a fucking feat to get enough protein every day. Brad Crowell 2:04  And if you're watching YouTube, I'm wearing a shirt you referenced. Lesley Logan 2:08  Oh, that's so funny. What a great timing.  Brad Crowell 2:11  Yeah, punch nails, I'm sorry, paint nails, punch Nazis. Lesley Logan 2:14  We should have that guy on the pod. Brad Crowell 2:16  We should have that guy on the pod.Lesley Logan 2:17  Yeah, we should send him.Brad Crowell 2:19  We'll work that out.Lesley Logan 2:20  His name, I think, is Jonathan Gregory or Gregory Jonathan, it's one of those handles that I'm like, he must have gotten famous after he made this weird handle. So, yeah, I gotta get him on. Okay, let's get back to, (inaudible) first we're going to talk about how today is June 5th, my dad's birthday.Brad Crowell 2:35  Oh, it is your dad's birthday.Lesley Logan 2:38  Brad. He's like, oh my God, all these days. It's like, this person's from the reality TV show day. I'm like, how does that person have a day and I don't have a day?Brad Crowell 2:45  It was Veggie Burger Day, and at the same exact day, Sausage Roll Day. I was like, did they do that on purpose? I think they did.Lesley Logan 2:52  I think Launa Jae would agree that you could have a veggie burger or a sausage roll. If you are doing your protein, right, you can. But today is Happy Birthday, Dad. You are 73. Way to go. But it's also World Environment Day. This day urges all of us to protect our natural surroundings. The stunning facts, an estimated 7 million people die each year from causes related to air pollution, with a majority occurring in the Asian Pacific region. This day encourages worldwide activism that means everything from littering to climate change. World Environment Day is both a global celebration and a platform for public outreach. You guys, plant plants that are local to your freaking place. That is one of the best things you can do. You know, it's really great, because in the water, we live in Vegas, we are increasingly aware of our water, what plants we have. On windy days, you got to go out there and pick up the trash, like, take care of the world around you. It's really hard when you think about, like, oh my God, the global warming. I can't, we can't fix everything, so you got to at least get your neighbors on board. How much water are you using? How much are you planting? How much trash are we throwing away, you know.Brad Crowell 3:54  Yeah, get rid of your grass in your front yard, you don't need it. Lesley Logan 3:56  Yeah, get rid of it. Also. It doesn't even absorb water. There was a whole episode on the Love It or Lose It odcast years ago about how actual grass is not trapping water. So that was news to me.Brad Crowell 4:09  Yeah, you know, Lesley Logan 4:10  Educate yourself on little things you can do.Brad Crowell 4:12  Well, it's a hill that the city of Vegas is dying on. They enacted a law that says you have to, by 2026, I think all front yards have to be non-grass.Lesley Logan 4:22  Yeah, we got a neighbor, you guys, their grass is so green all year long. And it is infuriating to me. It's infuriating to me. First of all, when I walk the dog in the morning, though the sidewalk is soaking wet because of how they water, and how they water is why their grass is so green. And it's not like a little yard. It's like a full on eighth of an acre of grass. It's perfectly green.Brad Crowell 4:42  I know exactly which house you mean. Lesley Logan 4:43  Yeah, oh, yeah. And because they water so much, there's something wrong with their sidewalk, it's literally slippery. You can literally slip while walking. And I'm just like, I can't wait till this grass is gone. I'm going to report you. January 1st 2026, first day I see that grass. My neighbor has grass.Brad Crowell 4:59  I don't know if it's Jan. 21 or Jan. 1st, but, yeah.Lesley Logan 5:00  I'm gonna be that Karen. That's the Karen I'm gonna be. Brad Crowell 5:05  That's the Karen (inaudible). Lesley Logan 5:06  If you got fucking front yard grass, I'm coming. Anyways, these are the things we can do and educate yourself on your water usage, but also, just like what you can do in your environment, you know, we all can't drive electric cars. All that, it's not, don't worry about the things you can't do, focus on the things you can. And it actually feels really great. Okay, oh, we have events. You guys, we're going on tour. Brad Crowell 5:27  Yeah, we got a lot going on. Lesley Logan 5:28  You'll hear more about that soon, but the tickets are already for sale, they've been on sale for a couple weeks. And it's a huge Summer Tour. It's not a small Summer Tour, it's a huge Summer Tour. But the spaces are limited, because when you go to cities on the West Coast, what you will learn, like some places in the northeast, is that rent is hard and expensive, and so spaces are small, which means space is limited. So you want to get in on this tour and snag your spots and the classes and workshops before they sell out, opc.me/events.Brad Crowell 5:55  opc.me/events Lesley Logan 5:56  Also, I really think our tour shirt is epic.Brad Crowell 5:59  It's a really cool tour shirt. I'm very excited about this.  Lesley Logan 6:02  This is my new favorite thing. I look up tour shirts from other things, and then I tell the team do this. And I don't think anyone notices what I'm doing, but I know what I'm doing. And then in September, you guys, we're going to be in the U.K. Leeds only has a few spots left. Essex, we actually opened up the opportunity to do day spot. So you can either do the full day Tuesday, the full day Wednesday, you want to go to opc.me/uk and again, also, not very many spots. So if you do the full weekend pass, or two day pass, you get six workshops, two classes. But if you do the day pass, you get three workshops and a class. So you want to snag those spots. We're not coming back for quite a bit, not because we don't like you, just. Brad Crowell 6:43  Don't know when. Do not know when. . Lesley Logan 6:45  Don't know when. That's how the world goes.   Brad Crowell 6:46  Last time we waited two years. Lesley Logan 6:49  Yeah. Also, before summer tour and U.K., I'm hosting a workout and a Q&A session for teachers, this is for Pilates teachers who are interested in my mentorship program. We are more than half sold out at the time that we are recording this. In fact, like, not, there's actually not a lot of spots in next year, but we're going to.  Brad Crowell 7:06  Yeah, there's literally, there's less than nine spots left.Lesley Logan 7:09  Yeah, so less than nine spots. And we're gonna have.Brad Crowell 7:11  I say that because I'm talking to a handful of people, and there are currently nine, and I think they're going to be booked, so. Lesley Logan 7:17  Yeah. Yeah. So here's the deal, go to lesleylogan.co/elevatewaitlist to get on the waitlist to get the information about the free class and the Q&A session. If you are someone who wants to take the class and ask questions, that's gonna be great. If you're someone who's like, I want in on this. I don't want to wait. Well, you know how to hunt us down, because that's clearly how it's filling up behind closed doors. But lesleylogan.co/elevatewaitlist this is for comprehensively trained teachers who want to not freaking talk so much, be in imposter syndrome, over work themselves out, all the things, yeah, come and join us. Okay, Brad, your turn. Brad Crowell 7:53  All right. So I'm very excited to make this special announcement. We have decided to bring back Agency Mini.Lesley Logan 8:01  I know you guys, this is really exciting. We said, no, it's done, and it was, and it, actually, the Agency, Mini, you know, and was very loved.Brad Crowell 8:09  It's still done. Lesley Logan 8:09  It's still done. This is a, this is a new Mini, new and improved. Brad Crowell 8:13  This is a mini Mini. Lesley Logan 8:14  It's like, it's a, it is a mini mini. An M-I-N-I M-I-N-I mini Mini. And that is because we took all the, all the things people loved about Mini, and got rid of all the things people didn't love about Mini. So no more Facebook groups, no more seven days. No more overwhelm. This is a three-day Mini. You're gonna get a workshop on day one. You have homework on day two. You will have a office, a group call on day three, there's like couple extra days of replays you'll have some access to, and that's it, and it's (claps) awesome, quick.Brad Crowell 8:47  Easy and effective and really exciting. What we're going to be digging into is some of the foundational marketing things that you need to know on how to attract your own clients. Like, how do I attract the right clients for me, clients that actually want to work with, clients who pay me without complaining, clients who show up on time. How do I do all of that? Right? And we're going to dig in. I cannot wait. This is one of the, one of the favorite topics that Lesley and I have spoken on over the years.Lesley Logan 9:13  And if, even if you're like, oh, I slay at my marketing, if you don't actually help the clients you want to be teaching, or people who treat you or making the money you want to make, you need to be at this Mini, because we're going to actually fill in the holes. We're like, oh, I didn't do that. Oh, that's the thing. It's going to be amazing.Brad Crowell 9:28  Yeah. So by the time this comes out, I think we're still on the waitlist, believe it or not. So it'll be.Lesley Logan 9:34  The early bird will be opening, like, in the next week or two, so you probably want to go to prfit.biz/mini, to get on the waitlist, and or if it's open, you'll see how to buy in right there. It's going to be in July, the middle of July, before we take off on tour, and it's going.Brad Crowell 9:47  Early bird is 25 bucks. So don't miss it.   Lesley Logan 9:50  Yeah. Don't miss it, because we don't want you to actually pay the full price. That's why we have the early bird. We want you to plan ahead.Brad Crowell 9:54  60% off. Lesley Logan 9:55  Yeah, I love how we did this out of calendar order today. But you know what? It keeps you on your toes.Brad Crowell 10:01  What? Lesley Logan 10:02  Well, we started with the tour, which is after Mini.Brad Crowell 10:04  Oh yeah 100%. We did. Lesley Logan 10:06  Anyways. But for sure, at the end of this year is Cambodia in October. You guys, if this is your first time hearing about this, and you've never heard about how amazing our retreat in Siem Reap is, it's amazing. If you have heard us every single week, you know it's amazing. And if you're like I really want to do this, come, come, come, come. I know everything is crazy and uncertain. Let me just tell you right now, the flight prices to Asia are the same, whether you buy them today or six weeks before. Why? Because people have done that. Want you to go to crowsnestretreats.com to snag your spot because the small group, we're taking a very, very small group this October, we want you there, and it's going to be such a great time to just get rid of all the chaos and be in the coolest place in the whole world. Brad Crowell 10:45  It's so true and it's so cool.  Lesley Logan 10:46  We've been to a lot of places. Brad Crowell 10:47  If you want to deep dive on that, go back a couple weeks and there's some solo episodes from Lesley and from me about our love for why we do this trip, all the things. So dig in on that. All right. Well, before we get any further, we had an audience question. So @emilyanahata from YouTube asks, hey, how do I know which chair is the right for me? And I'm assuming she's talking about a Pilates chair. What are some questions I can ask myself to get a better idea? Thank you. And I am going to jump in. I'm just going to say, traditionally, you want a chair that has four legs, right? And then maybe a seat. That'll be good. That's the kind of chair you want. Those are great questions. Doesn't have four. You might be able to get away with three, but I don't think two is going to cut it.Lesley Logan 11:30  No, yeah, the three, that's more like a stool.   Brad Crowell 11:34  That's a stool. Lesley Logan 11:34  Yeah. Okay, so this is really great. And actually, she followed up with some really interesting questions, which is, like, she's heard that, like, should she get a Split Pedal EXO Chair? She did this. And so I actually followed up with like, are you a teacher? So here's the deal, what I know is, I'm gonna answer this in two ways. If you're a teacher, then you actually should get the Chair that best suits your style of teaching. And what I often see teachers do is they get a Chair that they can afford versus a Chair that was designed for their self-teaching. If, so Emily's not a teacher, so the Split Pedal, if you were trained to teach on Split Pedals, if you like to teach on Split Pedals, then get a Chair with Split Pedals, because you'll be annoyed that the pedal doesn't split, it doesn't do what you want. But if you are not trained on a Split Pedal, then the Split Pedal is actually going to be frustrating, because it's going to feel different, sound different than what you're used to. And Emily's not a teacher, so then it's just going to be confusing, and then she won't use a Chair without having been trained on how to use the Chair. And I want people who love Pilates to have access at home to equipment that they want and they can use, and it's not confusing. So this is not a knock against Split Pedals EXO Chairs. Obviously, we know and love Balanced Body. We are, we have affiliate links with them. We are dear, dear friends with the founders, and we are sponsored for the tour. So get that if you want to use it, but if you are just like, I want to get stronger. I want to work on my posture. I want to work on my strength. My suggestion is going to be the Contrology Chair because without seeing you, Emily, the dimensions are great for every body, no matter if you're big or small, hyper mobile, tall or short, the pedal angle is just really great.Brad Crowell 13:11  It's also very solid. Lesley Logan 13:12  It's really solid. Brad Crowell 13:13  You're not gonna have to worry about it, like, you know.Lesley Logan 13:15  And it's super, it's not confusing. You don't have four springs to choose from. Like, I find that if you are not trained as a teacher on that equipment, it becomes confusing. If there's lots of spring choices, it's two springs, three hooks on either side. Really easy to figure out what you need to be doing. But for anyone listening, having a chair that's right for you, the easiest answer is like, I just love a Contrology, I love a Contrology Chair. You can stand on it. I could put a heavy person on it, I could put a tall person on it. It's gonna be great. Put a short person on it.Brad Crowell 13:40  I did a handstand on one.Lesley Logan 13:42  Yeah, you totally did it, and it was fine. But questions to ask yourself are, is the pedal angle gonna be appropriate for the height and flexibility of my hips? Right? Is the top of the chair big enough to support my full seat? Can I lay on it on my front? Can I lay it on my back? Does the Chair feel sturdy if I stand on top, if I go to step on top of it does it feel like it's sturdy? Some of these Chairs are really light. I've seen some interesting ones now that are floating around that are a few 100 bucks. I worry about the weight of the body. I'm not talking a larger body. I'm talking like just any body. So some questions to ask yourself, are like, can it withstand the weight of my body standing on it, and then can I adjust the springs tension so that it meets me where I am, or is it like kind of the same spring tension, whether you use like, if you only have one or two? So anyways, those are some things to ask yourself, but always happy to give you my links, you guys, to anything that Balanced Body makes, and that's our Contrology line as well. Brad Crowell 14:37  Yeah, awesome, well. Lesley Logan 14:39  I just want to say I love that she's gonna get herself a Chair, because everyone's so fucking obsessed with having a home reformer. And then they're like, I need it to fit under my bed. And it's like, uh, no, if you have a small space, get a Wunda Chair, get a Spine Corrector, get a Two by Four, get a Sand bag, get a Ped-o-Pull. So many things you can get yourself, and then you could go take a Reformer at a studio, right? Okay. Brad Crowell 14:58  I dig it. Well, look. Stick around. We'll be right back. Lesley Logan 15:01  Oh, Brad, hold on. Brad Crowell 15:02  What? Lesley Logan 15:02  You guys, we have a link for you guys to submit your questions, because some of you have been like, how do I submit my question?  Brad Crowell 15:08  Yes, we do. Lesley Logan 15:08  Where do I submit them? And it is. Brad Crowell 15:10  We totally do. Lesley Logan 15:12  beitpod.com/questions you can also send. Brad Crowell 15:16  beitpod.com/questions plural. Lesley Logan 15:17  You can also submit your wins. There's a spot whether it's a question or a win. So, beitpod.com/questions with the s at the end and then send it. Brad Crowell 15:25  Yeah, submit your wins. Submit your question. Lesley Logan 15:27  Yep, anything, anything goes. Sometimes it doesn't have to be Pilates-related. Anything goes.  Brad Crowell 15:30  Good job. Good remembering.Lesley Logan 15:31  Let's talk about Launa. Brad Crowell 15:33  Stick around. We'll be right back, because we're gonna talk about shit and rainbows in just a minute.  Brad Crowell 15:38  Okay, welcome back. Let's talk about Launa Jae. Launa is a Dallas-based nutrition and fitness coach who specializes in helping people get unstuck without feeling restricted. What does that mean? She is an anti-diet coach and a food freedom expert for high-achieving women. She's passionate about helping others make progress, stay accountable and create sustainable results in both health and in life, and she's hilarious, like, hilarious.Lesley Logan 16:09  She's so funny. That's why the shit and rainbows come from. Also, she, you could even listen to her first episode being on here. Like, there's just so many things that she says, and her descriptive words are perfect. So one of the things that I love that she said is negative emotion is literally just an indication that you're out of alignment with who you are in your true inner being, experiencing debilitating negative emotions that led to stress, and then that led to physical illness. And then she realized a common denominator in all of them was her. So she was prioritizing her to-do list over her well being. So she would wake up, check emails and prioritize her to do list and not like what she needed. And it's so fun to see her. She's obviously switched this. And so you can actually see it in her Instagram if you follow her, she's like, well, I'm at the gym. Didn't want to be here, but I'm doing the workout even though I didn't want to be here, because she's prioritizing herself, right? She's making sure she gets what she needs. And so after doing all this, she was able. I love the self-reflection. I think that's really hard to do, so I love that she self-reflected, and then she concluded that these negative feelings signaled a disconnect between her actions and her authentic self. So who she was telling people what to do for them themselves, and then what she was doing for herself. When we're when we have that dissonance, our brain doesn't like it. It is overwhelming, and we get resentful, and that's negative, right? So instead of just brushing off us having a bad day, she used those feelings as signals that something was out of alignment. And I think it's really cool, if you can figure out in your day and in your life, like, oh, when I feel like this, it's like a little yellow light, hello. This is a sign you're out of alignment. You guys, at the park that I walk the dog at every 30 minutes. This voice comes on these speakers. Brad Crowell 17:41  It does? Lesley Logan 17:42  Yes. Brad Crowell 17:42  At our park? Lesley Logan 17:43  Yes. Brad Crowell 17:44  Like, over the loud speakers in the park? Lesley Logan 17:45  Yes. Brad Crowell 17:46  That's like, creepy.Lesley Logan 17:47  So fucking creepy. It's a little bit like in South Korea when I crossed the street when it was a red light, and this Korean voice, like, came out of nowhere. And I was like, I don't know what you're saying, but I could, like, in the U.S., I could cross the street right now, no one's coming. Anyways, this voice goes, dude, it's like, do-ding-do and then she goes, da-da-da-da-da. She, I don't know what she's saying, but the point of this whole story is, like, find something in your day that can be a sign that, like, oop, I've stepped over the line of being out of alignment. And it could go ding-dong-ding-ding-ding-ding. Brad Crowell 18:22  I don't really know what's happening right now.Lesley Logan 18:23  Listen, let me finish. Let me finish. You are out of alignment. You haven't prioritized yourself. Brad Crowell 18:29  Like an elevator chime.Lesley Logan 18:30  Yes, like an elevator chime. And then like a lovely. Brad Crowell 18:33  You are out of alignment. This, to me, is like a sci-fi movie where it's like, welcome to the ground floor. And then, like.Lesley Logan 18:41  You, Brad, you said you wanted to cold plunge, and you have not done that yet, turn around, go back in there, take care of yourself first.Brad Crowell 18:51  You will hate yourself later if you don't cold plunge now.  Lesley Logan 18:54  You're gonna complain later and Lesley is gonna roll her eyes, you know. So she found her way of understanding that she's out of alignment. We all need a little flashing light, elevator sound, woman in the park. I wish I can tell you what she's saying.Brad Crowell 19:07  Woman in the park coming at you with surround sound. Lesley Logan 19:11  Yeah, it's really rare. It's really weird. It's probably saying you're not supposed to be here right now.Brad Crowell 19:14  I know, right? The park doesn't open until 6:15. Lesley Logan 19:18  A park opens when the sun rises and I'm there before it so clearly, it's for me, anyways. Brad Crowell 19:22  All right, so here's what I really dug. She's talking about urgency culture, and I found that an interesting term, because if it's culture, that means we created it, right? It's also it's learned. I reflected a lot about this, like, wow, there is a sense of we're only here on this planet one time. So I get that, like, driving, like, gotta get things done, you know, kind of a vibe. But also, too, I think if you look at the difference between the United States and Europe on on how people work, you know, we work 40 hours a week. We never take vacations. We work when we're sick, all these kinds of things that are way different from a mentality, from a cultural perspective, the idea of urgency culture kind of scares me. That's not an exciting thing to think about. It also made me reflect on how caught up am I in that myself? Lesley Logan 20:14  Oh, yeah.Brad Crowell 20:15  This idea of never taken any time off or constantly working. You know, we're just listening to one of our coaches, Brad Bizjak.  Lesley Logan 20:23  He's gonna be on the pod soon, guys, stay tuned. Brad Crowell 20:25  Awesome episode coming. Really excited about that. We were listening to one of his episodes on urgency and the importance of leaving yourself time off as well. So anyway, all this being said with Launa Jae, she said, hey, we've created this never ending to do list, and it's stripping us from the human connection, from enjoying our day to day, from being present in the moment. It is funny. It's like we've decided we can, you know, be, quote-unquote, this efficient, so we can do these amount of things every day, whatever those things are, right? If you're working for a company, they always tell you schedule 80% of their expected work time, because 20% will something will get in the way, and they won't actually be able to do all the things. But we still packed in that 80% right. When we are thinking about our day in that manner, it doesn't leave any room for life to be, like, to happen, and also self-reflection. And I think that's the, when she's talking about stripping us from the human connection, enjoying the day to day, from being present in the moment. You know you have to reflect on the things that are happening to you. Like, for example, I mean, I wasn't in in the best physical, like, well-being on this day trip that we took, but we changed altitudes. I opened my water bottle and it exploded all, literally, all over my lap. So, like, and it wasn't a small amount of water. I was literally sitting in a puddle of water. And, like, I'm driving. You know, that could have been hilarious, but I was upset about it. I was, like, really frustrated.Lesley Logan 21:54  I started to laugh at the background. Brad Crowell 21:56  You did start laughing. Lesley Logan 21:56  Because we have done this before. So to me.  Brad Crowell 21:59  I had no idea we changed altitude. It wasn't like a thing I could check, but the realities that happened, and instead of it being funny, it was frustrating because I'm like, I have to drive, I have to do this, and I'm trying to take a drink of water, and then boom. And instead of appreciating the hilarity of the moment, I didn't, you know, when Launa Jae was talking about this, she explained, we're constantly rushing to complete tasks and focusing solely on our to-do list, which is stripping us of being present and by being intentional about what we're doing. Right? So this intentionality she's talking about then, why are we doing what, what we're doing while we're doing it, it'll help us be more present in the moment. So now she's limiting distractions. She's trying to be in the moment more. And the number one thing she said is especially because she works in social media, the number one thing she said is just limiting those notifications and hiding her phone that allows her to stay present, stay in the moment, be having a conversation and thinking about the conversation she's having. Instead of constantly being interrupted, even if you're not necessarily addressing it, you're still processing it. Your brain is still processing it in the moment. So I like that she's prioritizing peace and laughter. You know, I think those are great things.Lesley Logan 23:10  Yeah. If you're a high-achieving person or an ex athlete, or any of those things. I think it's so cool to listen to because we're all human. You can't change everything about yourself all at one time. You have to pick and choose and go, okay, well, what can I do here? Like, if you look at BJ Fogg, and he's like, I'm frustrated because I'm working on this project, and I'm not sleeping enough, so I want to sleep better. He actually was like, okay, how, what are the all the different ways I could sleep better? Well, he's not going to do all of those things. He, actually, to make a habit had to go what are the three easiest things of what I just came up with that I want to do? And then how can I do that? So that's how he talks about how you can make changes in your life. And so if you want to be more present, what are all the different ways you'd be more present? Well, one of the things is to limit the notifications in your phone, because you're less distracted, right? So I think it's just a really cool you can start to see yourself in different things that Launa is explaining, and then you might be able to address it as well. I got an ad for a phone booth, a phone box. It's, it's really beautiful wood, but I would it's, it's.Brad Crowell 24:08  What are you? What is it? Lesley Logan 24:09  It looks like, it kind of looks like a hobbit door, you know, like those old, how like in Harry Potter.Brad Crowell 24:16  Oh, you put your phone in it? Lesley Logan 24:17  Yeah, and you open it up, and there's these little slats, and it could fit six phones, and then there's a hole in the back for a charging cable to come through. I looked at it as, like, well, how much is this phone booth? Because that's kind of cute. Like a place we could put our phones. We were not distracted. Like, it's a cute little box. I mean, you could probably you could probably just put them in any kind of box, you guys, because first of all, it was $75 I was like, I'm out on that. Second of all, you still have to put the cord through. So the like, to me, the box should just charge my phone. So when that happens, then I don't want to have to find more cords over the cords. But at any rate, find a place to put your phone if you want to be less distracted.  Brad Crowell 24:51  Love it. All right, stick around. We'll be right back. We're going to talk about those Be It Actions with Launa Jae. Brad Crowell 24:56  All right, so let's talk about those Be It Action Items. What bold, executable, intrinsic or targeted action items can we take away from your convo with Launa Jae? She said, hey, being where you are, 10 toes down. First time she said it, I understood what she said, but it took me a minute to like process it. Again, she's talking about really being present. She said, wherever those toes are, that's where your focus needs to be, right? She shared how this quote became a daily anchor for her to stay grounded in the moment instead of rushing from one task to another. I'm here, 10 toes down, right? It's a cool little phrase that allows you to be like, oh yeah, remind myself to be in the moment, to be here. She said it helps her stay present and ask herself, why am I doing the thing that I'm doing right now? Why am I doing this? Right? I'm here, so my 10 toes are down here. Is this where I should be? Why am I doing what I'm doing? Right? She also emphasized the importance of being intentional about your time and reflecting on the time that you're spending in different places. So she said this kind of purposeful focus gave her the space to reflect, process her emotions and communicate more clearly, especially in moments of stress. So, good for her. I think it's a cool little phrase. 10 toes down. She's good at those, yeah, like the horse pill without water. Lesley Logan 26:16  She also said to stay curious everything can teach you more about yourself. I think this is so key, because we might not like how we react to things, we might not like how something is going, but we could be curious about like, well, why don't I like that? Well, what's going on there? And there's so much information out there in this world today that you could probably figure out, like, well, what is that saying? And like, what's going on? And so I think just everything, even the things we don't like, can teach us more about ourselves. In fact, I actually think the thing things not going right, things not going well, things that blow up in our faces, like, they all kind of teach us a little bit more than like, when everything goes really well, if everything is good all the time, you kind of often don't know as much about yourself. So want to also encourage us to create awareness around where we are and get clear on where you want to go. So maybe take a second of like, okay, I'm going to this meeting. The goal of this meeting is X, Y and Z. This is why I'm going to this meeting. This is what I want. And then have some clarity there, and then be 10 toes down and reminded us that grace and consistency go a long way. That is very true. It actually is really hard to pick yourself up quickly if you're beating yourself up. The teams in sports that do the best, don't focus on yesterday's loss. They focus on the goal of today. You know, as they learn from yesterday's loss, they watch tapes, they take feedback, but if they're beating themselves up over a wrong turn or a bad pitch, they're going to take that with them into the next game, versus going okay, today's game is to beat this team, and this team is really good at x, y and z, and when I'm up against that, this is what I know because you learned about yourself. So it all goes together, and grace is and is going to help you be more consistent, for sure. And she also said there's going to be really hard days but what matters most is what you do with them. And I think that's such a good reminder.Lesley Logan 27:53  You know, Launa Jae, you're so fun, you're so fabulous. You guys, I think you're going to really love listening to her episode. If you haven't listened to it already. Also go back into the archives and grab another episode out of her if you really enjoy what she's saying and follow her, because her stories are really fun.Brad Crowell 28:08  Yeah, her first time on the pod was episode 53.   Lesley Logan 28:12  Whoa and what episode is this? Brad Crowell 28:15  533 Lesley Logan 28:16  So she is, that's.  Brad Crowell 28:18  Almost 500 episodes. Lesley Logan 28:20  No, that's like 53 and three. She's 50, episode 53 and then 533. There's another 50. Launa, go play the 53 at the lottery, I think. Brad Crowell 28:30  Awesome. Well, thanks for joining us today.  Lesley Logan 28:33  I'm Lesley Logan Brad Crowell 28:34  And I'm Brad Crowell. Lesley Logan 28:35  Oh my goodness. I was like, okay, Brad is gonna wrap this up, but that's not how this goes. You guys know what to do. Leave us a review. Make sure you tell Launa Jae, like, what your favorite takeaways were, what maybe your favorite quip is, and share this with a friend who needs to hear it like, who needs a pep talk, who needs to slow down and like, take in how they're doing things and be more present with themselves. That's how this podcast grows and until next time, Be It Till You See It.Brad Crowell 28:57  Bye for now. Lesley Logan 28:59  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 29:41  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell. Lesley Logan 29:46  It is transcribed, produced and edited by the epic team at Disenyo.co. Brad Crowell 29:50  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi. Lesley Logan 29:58  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 30:01  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Lesley Logan 30:15  Okay, guys, time to talk about shit and rainbows with Launa Jae.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Send us a textIn this episode we interview Lisa Heiss, UX and behavioral design specialist and founder of Uxcelerate. Lisa helps SaaS startups build better products by using behavioral design principles grounded in data and strategy.What you'll learn in this episode:The real meaning of behavioral design and how it applies to content marketingWhy most content fails—not because of what's said, but how it's perceivedTactical frameworks like the BJ Fogg model that you can apply instantlyHow to reduce friction and increase motivation in your contentThe key difference between describing what you do and showing what it gets peopleSimple strategies to turn complex ideas into compelling, actionable contentHow to design content that leads people naturally to the next step

Send us a textSeason 3, Episode 41 - Habits That Sustain: How to Build Rhythms for Life & Ministry. In this episode of the Clergy Wellness Podcast, we explore how small, intentional habits can support sustainable ministry. Drawing on Atomic Habits by James Clear, The Power of Habit by Charles Duhigg, and Tiny Habits by BJ Fogg, we'll look at the science behind habit formation—and how to apply it to the rhythms of clergy life.Topics Covered:Why habits matter more than motivationThe Habit Loop: Cue → Routine → RewardJames Clear's 4 Laws of Behavior ChangeHow to anchor new habits to existing routinesWhat to do when you slipWellness Practice of the Week: Create your first tiny habitReflection questions to deepen your growthResources:Instagram @nicolereilleycoachingFacebook @nicolereilleycoachingBluesky @RevNicole.bsky.social & @clergycoaching.bsky.socialSubstack. @revnicole Ministry & Life Coaching and Social Media Management at NicoleReilley.com.Expanding the Expedition Through Digital Ministry by Nicole Reilley at AmazonContact me: RevReilley@gmail.comwww.NicoleReilley.com

Lasting change begins with a shift in both mindset and behavior. Many people remain stuck in self-defeating patterns because of unconscious narratives, emotional triggers, and a disconnection from their body's inner wisdom. Change isn't just about willpower or information—it's about learning to rewire the brain through small, intentional actions that generate powerful emotional feedback loops. Identity transformation happens not through repetition, but through experiences that create a sense of success. In a world flooded with conflicting advice and manipulative marketing, reclaiming agency requires tuning into your own signals, building self-trust, and recognizing that behavior change is a design challenge—not a character flaw. Empowerment comes from realizing that the ability to change is built into who we are as humans. In this episode, I speak with Tom Bilyeu, Dr. Rangan Chatterjee, and Dr. BJ Fogg about cracking the nut of behavior change. Tom Bilyeu is a filmmaker and serial entrepreneur best known as the co-founder of Quest Nutrition, a billion-dollar company built to combat metabolic disease through value-driven innovation. After nearly a decade of chasing financial success and feeling unfulfilled, he realized the importance of loving the struggle itself. This insight led him and his partners to shift focus from profit to purpose. Quest quickly became the second fastest-growing company in North America, according to Inc. Magazine. After achieving significant personal wealth, Tom turned to the other global crisis he saw—disempowering mindsets. To address this, he co-founded Impact Theory, a media studio with his wife, Lisa Bilyeu. Their mission is to scale mindset transformation by producing empowering content that shifts the cultural subconscious. Just as Disney built the most magical place on Earth, the Bilyeus aim to build the most empowering one. Dr. Rangan Chatterjee is regarded as one of the most influential doctors in the UK. A practicing GP for the last two decades, Dr. Chatterjee wants to inspire people to transform their health by making small, sustainable changes to their lifestyles. Host of the #1 Apple podcast, Feel Better, Live More, and presenter of BBC 1's Doctor in the House, Dr. Chatterjee is the author of 5 Sunday Times bestselling books and his TED Talk, “How to Make Diseases Disappear,” has now been viewed over 4.8 million times. His newest book is Happy Mind, Happy Life: The New Science of Mental Well-Being. Dr. BJ Fogg is a behavior scientist, author, and founder of the Behavior Design Lab at Stanford University, where he has researched human behavior since 1998. He developed the groundbreaking “Behavior Design” system, which explains how behavior works and how to design it effectively. Over the past decade, his lab has focused on practical applications—from helping people navigate coronavirus-related challenges to training climate change professionals in behavior change strategies. BJ is also the creator of the “Tiny Habits” method, a simple, science-backed approach to habit formation that has helped over 40,000 people make lasting life changes. His work empowers individuals and organizations to design behavior that benefits both people and the planet. He shares his insights in the New York Times best-selling book, Tiny Habits: The Small Changes That Change Everything. This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%. Full-length episodes can be found here: Why Your Mindset Matters If You Want Health And WealthHow to Make Change That Lasts with Dr. Rangan ChatterjeeHow to Make Behavior Change Stick

Our workplaces are full of smart, capable people who are stuck in survival mode. They're overwhelmed, constantly busy, and unsure how to sustain high performance. Meanwhile, organizations continue to default to control-based leadership, even though it's no longer effective in a fast-changing, “loosely coupled” world.Does this mean consistently driving high performance while maintaining personal well-being is impossible today? Not when you have the right tools.In this Happiness Squad Podcast episode, Ashish Kothari sits down with Angus Ridgway, former McKinsey partner & co-founder of Potentialife, to unpack the SHARP framework: a research-backed system that helps leaders and teams flourish through Strengths, Health, Absorption, Relationships, and Purpose.Angus Ridgway is a seasoned leadership expert with a 20-year tenure at McKinsey & Company, where he held senior roles, including leading the Strategy Practice across Europe, the Middle East, and Africa. He co-founded Potentialife with Tal Ben-Shahar to democratize leadership development, making it accessible and impactful at all organizational levels.Things you will learn in this episode:• Strengths: Rediscovering What Makes You Shine• Health: Why The Real Problem Isn't Stress But Lack of Recovery• Absorption: Monotasking Is the New Superpower• Relationships: The Power of Being Positively Authentic• Purpose: The Final Lever for FlourishingIf you're ready to become an up to 10X more effective leader, don't miss this epic episode. Tune in now.Resources:✅• Potentialife: https://www.linkedin.com/company/potentialife/ • Kagan's Theory of Adult Development: https://medium.com/@NataliMorad/how-to-be-an-adult-kegans-theory-of-adult-development-d63f4311b553 • Owning the difference you make to the world | Angus Ridgway | TEDxIEMadrid: https://youtu.be/o-tdmbiQ-yE?si=x9owGL-5QQyNons9 Books:✅• The Joy of Leadership by Angus Ridgway & Tal Ben-Shahar: https://a.co/d/8BFQHGz • 4,000 Weeks by Oliver Burkeman: https://a.co/d/3sAJi0d • Tiny Habits by BJ Fogg: https://a.co/d/6A5Bzur • Hardwired for Happiness by Ashish Kothari: https://a.co/d/asM0o0c

TUNE IN TO LEARN:  Every day we wake up to expanding to-do lists, countless open tabs, and the gnawing feeling that we're falling behind. Sound familiar?  It's not just you - it's the natural result of living in an accelerating world where AI, content, and expectations multiply faster than we can keep up.  But what if your frustration with "not getting things done" isn't a personal failure but simply the result of working against your brain's natural wiring?  In this episode we break down the behavioral science behind why willpower alone fails and how to deal with increasing forgetfulness :) - a practical four-step system will transform how you approach tasks and responsibilities.  Quit frustration - welcome to getting all the IMPORTANT done consistently and reliably.  Drawing from Stanford scientist BJ Fogg's groundbreaking behavior model (Behavior = Motivation + Ability + Prompt) and insights from neuroscience, We reveal why our brains function much like apps - without the right trigger, action simply doesn't happen. You'll discover why "what looks like resistance is often a lack of clarity" and how this insight can free you from the shame spiral of repeatedly forgetting important tasks.  Ready to transform your relationship with productivity and reclaim your sense of control? Listen now, and remember to share this episode with someone who might benefit from breaking free of overwhelm and building systems that actually work.  https://calendly.com/angelashurina/executive-momentum-360    Text Me Your Thoughts and IdeasSupport the show Brought to you by Angela Shurina EXECUTIVE & OPTIMAL PERFORMANCE COACH

When we create learning solutions, what we really want is to create a new behavior or change behavior in some way. So, what does it take to create a new behavior? On this episode of Learning for Good, I'm sharing lessons from behavior change experts Charles Duhigg, James Clear, and BJ Fogg. Then, I'm going to take those behavior change lessons and translate them into workplace learning.▶️ Using Learning to Create Behavior Change | Lessons from the Experts ▶️ Key Points:00:58 The challenges of creating a new behavior02:59 Behavior change lessons from Charles Duhigg, James Clear, and BJ Fogg06:07 Applying behavior change principles to workplace learningResources from this episode:The Power of Habit by Charles DuhiggAtomic Habits by James ClearTiny Habits by BJ FoggJoin the Nonprofit Learning and Development Collective: https://www.skillmastersmarket.com/nonprofit-learning-and-development-collectiveWas this episode helpful? If you're listening on Apple Podcasts or Spotify, follow and leave a review!

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3128: Mark Dennis shares practical strategies for building financial habits that actually last, emphasizing the importance of values-based goals, small wins, and systems over willpower. Learn how to align your money behavior with your long-term vision through habit science and simple, repeatable actions. Read along with the original article(s) here: https://www.financialfinesse.com/2018/03/16/how-to-adopt-financial-habits-that-stick/ Quotes to ponder: "One of the most important steps in adopting better financial habits is identifying a strong, personal motivation behind the behavior." "Motivation gets you started, but systems are what keep you going." "If the habit is too big or too drastic a change from your current behavior, it's likely to fail." Episode references: BJ Fogg's Behavior Model: https://www.behaviormodel.org/ Tiny Habits by BJ Fogg: https://www.amazon.com/Tiny-Habits-Changes-Everything/dp/0358003326 Betterment (automated investing): https://www.betterment.com/ You Need a Budget (YNAB): https://www.youneedabudget.com/ The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3128: Mark Dennis shares practical strategies for building financial habits that actually last, emphasizing the importance of values-based goals, small wins, and systems over willpower. Learn how to align your money behavior with your long-term vision through habit science and simple, repeatable actions. Read along with the original article(s) here: https://www.financialfinesse.com/2018/03/16/how-to-adopt-financial-habits-that-stick/ Quotes to ponder: "One of the most important steps in adopting better financial habits is identifying a strong, personal motivation behind the behavior." "Motivation gets you started, but systems are what keep you going." "If the habit is too big or too drastic a change from your current behavior, it's likely to fail." Episode references: BJ Fogg's Behavior Model: https://www.behaviormodel.org/ Tiny Habits by BJ Fogg: https://www.amazon.com/Tiny-Habits-Changes-Everything/dp/0358003326 Betterment (automated investing): https://www.betterment.com/ You Need a Budget (YNAB): https://www.youneedabudget.com/ The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3128: Mark Dennis shares practical strategies for building financial habits that actually last, emphasizing the importance of values-based goals, small wins, and systems over willpower. Learn how to align your money behavior with your long-term vision through habit science and simple, repeatable actions. Read along with the original article(s) here: https://www.financialfinesse.com/2018/03/16/how-to-adopt-financial-habits-that-stick/ Quotes to ponder: "One of the most important steps in adopting better financial habits is identifying a strong, personal motivation behind the behavior." "Motivation gets you started, but systems are what keep you going." "If the habit is too big or too drastic a change from your current behavior, it's likely to fail." Episode references: BJ Fogg's Behavior Model: https://www.behaviormodel.org/ Tiny Habits by BJ Fogg: https://www.amazon.com/Tiny-Habits-Changes-Everything/dp/0358003326 Betterment (automated investing): https://www.betterment.com/ You Need a Budget (YNAB): https://www.youneedabudget.com/ The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on Beating Cancer Daily, Saranne explores the transformative power of self-celebration and micro-celebrations in the journey of battling Stage IV cancer. Saranne reveals her unique approach, inspired by the research of BJ Fogg from Stanford, which involves breaking down treatment milestones into small, joyful moments. By learning to be our own cheerleaders and celebrating every win, no matter how small, Saranne encourages listeners to foster confidence, hope, and resilience amidst their treatment.Ranked the Top 5 Best Cancer Podcasts by CancerCare News in 2024 & 2025, Beating Cancer Daily and rated #1 Rated Cancer Survivor Podcast by FeedSpot in 2024 is listened to in more than 100+ countries on 7 continents and has over 365 original daily episodes hosted by Stage IV survivor Saranne Rothberg!   To learn more about Host Saranne Rothberg and The ComedyCures Foundation:https://www.comedycures.org/ To write to Saranne or a guest:https://www.comedycures.org/contact-8 To record a message to Saranne or a guest:https://www.speakpipe.com/BCD_Comments_Suggestions To sign up for the free Health Builder Series live on Zoom with Saranne and Jacqui, go to The ComedyCures Foundation's homepage:https://www.comedycures.org/ Please support the creation of more original episodes of Beating Cancer Daily and other free ComedyCures Foundation programs with a tax-deductible contribution:http://bit.ly/ComedyCuresDonate THANK YOU! Please tell a friend whom we may help, and please support us with a beautiful review. Have a blessed day! Saranne 

Send us a textToday we talk about the concept of "unsubscribing" – not just from email newsletters, but from the thoughts, beliefs, and habits that no longer serve us as physicians.Episode Highlights:We celebrate 3 years of "Ending Physician Overwhelm" (launched March 2022)Unsubscribe from harmful ideas and beliefs:The belief that we should be able to function in a broken healthcare system without supportThe notion that we must respond to every patient message in extensive detailThe idea that asking for help makes us "difficult" or "not a team player"Unsubscribe from complexity:Let go of complex solutions when simple ones would work betterStop believing that you must figure out everything on your ownRecognize when to delegate or refer instead of overcomplicating your workloadUnsubscribe from habits that don't serve you:Professional habits like doing tasks below your license levelPersonal habits that neglect your wellbeing (poor sleep, inadequate exercise)The pattern of putting yourself last while caring for everyone elseRemember: You deserve a sustainable, fulfilling life with meaningful work AND connection to the people you love outside of medicine.Resources Mentioned:"Atomic Habits" by James Clear"Tiny Habits" by BJ Fogg"Smarter Living" (book mentioned from library)Did you enjoy this episode? Please leave a rating and review to help others find us, and share with a colleague who might benefit!Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-callConnect with us:Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf you enjoyed this episode, please leave a review and share with a colleague who might benefit! Support the showTo learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.Want to contact me directly?Email: megan@healthierforgood.comFollow me on Instagram!@MeganMeloMD

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 1646: Nir Eyal breaks down the psychology behind user engagement through a simple three-step framework: trigger, action, and reward. He explains how companies can design products that create lasting habits by tapping into users' internal motivations and building feedback loops that keep them coming back. Read along with the original article(s) here: https://www.nirandfar.com/2012/04/hooking-users-in-3-steps.html Quotes to ponder: "Habits are defined as behaviors done with little or no conscious thought." "The more users invest time and effort into a product, the more they value it." "The Hook model has three steps: a trigger, an action, and a variable reward." Episode references: BJ Fogg's Behavior Model: https://www.behaviormodel.org/ Skinner's Variable Rewards Study: https://psychology.fandom.com/wiki/B._F._Skinner Hooked: https://www.amazon.com/Hooked-How-Build-Habit-Forming-Products/dp/1591847788 Learn more about your ad choices. Visit megaphone.fm/adchoices

If you've ever thought, “I know what to do—why am I not doing it?”, this episode is for you.In this Think Thursday edition of the Alcohol Minimalist podcast, Molly breaks down the Hierarchy of Competency, a science-backed framework that explains why sustainable behavior change can feel frustrating—and why that doesn't mean you're doing it wrong. From the origins of the model in the 1970s to how neuroscience confirms its relevance today, you'll discover a practical roadmap for moving from struggle to sustainability.To bring this to life, we follow the fictional story of Mary, a woman who wants to build an exercise habit after years of being sedentary. As Mary progresses through the four stages—from Unconscious Incompetence to Unconscious Competence—you'll see how this framework applies to any change you're working on, including drinking less, improving your mindset, or adding healthier habits to your routine.You'll walk away understanding:The 4 stages of the Hierarchy of Competency and why each one mattersWhat neuroscience tells us about habit formation and identity changeHow to identify which stage you're in—and how to move forwardWhy struggle is not failure—it's a necessary step on the path to peaceIf you're trying to change your relationship with alcohol, shift your mindset, or add a positive habit to your life, this episode will help you stop shaming yourself and start supporting yourself like a learner—not a perfectionist.What You'll Learn:Why “I know better, but I'm not doing better” is not a personal flawHow the Hierarchy of Competency explains the emotional rollercoaster of changeWhat behavior change research and neuroscience (including BJ Fogg and Lally et al., 2010) reveal about how long it really takes to form habits5 clear action steps you can take this week to keep moving forwardResources + Mentions:The Hierarchy of Competency model (originally attributed to Noel Burch, Gordon Training International)Research on habit formation by Dr. Phillippa Lally, University College LondonConcepts inspired by BJ Fogg's behavior model and the Stages of Change frameworkJoin the free Facebook group: Alcohol Minimalists: Change Your Drinking HabitsConnect with Molly:Email: molly@mollywatts.comWebsite: www.mollywatts.comReady to Go Deeper?Explore the Making Peace with Alcohol coaching program—designed to help you move from Conscious Incompetence to lasting transformation. ★ Support this podcast ★

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 1646: Nir Eyal breaks down the psychology behind user engagement through a simple three-step framework: trigger, action, and reward. He explains how companies can design products that create lasting habits by tapping into users' internal motivations and building feedback loops that keep them coming back. Read along with the original article(s) here: https://www.nirandfar.com/2012/04/hooking-users-in-3-steps.html Quotes to ponder: "Habits are defined as behaviors done with little or no conscious thought." "The more users invest time and effort into a product, the more they value it." "The Hook model has three steps: a trigger, an action, and a variable reward." Episode references: BJ Fogg's Behavior Model: https://www.behaviormodel.org/ Skinner's Variable Rewards Study: https://psychology.fandom.com/wiki/B._F._Skinner Hooked: https://www.amazon.com/Hooked-How-Build-Habit-Forming-Products/dp/1591847788 Learn more about your ad choices. Visit megaphone.fm/adchoices

Today, we unpack the book “Tiny Habits” by Dr. B.J. Fogg.In this book profile, we explore BJ Fogg's revolutionary approach to behavior change that challenges conventional wisdom about willpower and motivation. Charles breaks down Fogg's scientifically-proven method that shows why going small is the secret to making lasting changes in your life and how tiny actions can lead to remarkable results.Key topics include:• Why motivation is unreliable and how to succeed without it• The Tiny Habits formula: Anchor + Tiny Behavior + Celebration• How to use MAP (Motivation, Ability, Prompt) to design effective habits• The power of celebration in wiring habits into your brain• Practical strategies for breaking bad habits without relying on willpowerLearn from this breakdown how starting ridiculously small can lead to massive change over time. Discover practical techniques to transform your approach to habits by making behaviors so tiny they require almost no motivation, ensuring you can maintain them even on your worst days.Tiny Habits Book: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything/dp/0358003326- Website and live online programs: http://ims-online.com Blog: https://blog.ims-online.com/ Podcast: https://ims-online.com/podcasts/ LinkedIn: https://www.linkedin.com/in/charlesgood/ Twitter: https://twitter.com/charlesgood99Chapters: (00:00) Introduction (01:15) The Motivation Monkey: Why Willpower Fails (02:30) Tool: The Tiny Habits Formula (ABCs) (04:00) Tool: The MAP Model (05:15) Technique: Making Behaviors Easier (07:30) Tool: The Power of Prompts (10:15) Technique: Celebration as The Secret Sauce of Habit Formation (11:45) Technique: Breaking Bad Habits (13:00) Conclusion

For years, we've been told that willpower and repetition are the keys to forming habits. But the truth is, habits don't stick because of repetition—they stick because of emotion! In this all-time classic episode, Dave brings together two of the world's top habit experts—BJ Fogg, PhD, and James Clear—to break down the real science of behavior change. BJ, the Stanford researcher behind Tiny Habits, explains why motivation, ability, and the right prompts are the real drivers of habits. Meanwhile, Atomic Habits author James Clear reveals how small decisions compound over time to shape your entire life. What You'll Learn in This Episode: • Why willpower and repetition don't work—and what actually makes habits stick • The tiny changes that create massive, lasting results • How emotions play a bigger role in habit formation than you think • The hidden power of stacking small habits for exponential growth • How to automate your decisions to free up brainpower for bigger goals SPONSORS -STEMREGEN | Head to https://www.stemregen.co/dave for 20% off your first order. -LMNT | Free LMNT Sample Pack with any drink mix purchase by going to https://drinklmnt.com/DAVE. Resources: • Dave Asprey's New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • BJ Fogg's Website – https://www.bjfogg.com/ • James Clear's Website: https://jamesclear.com/ • 2025 Biohacking Conference: https://biohackingconference.com/2025 • Danger Coffee: https://dangercoffee.com • Dave Asprey's Website: https://daveasprey.com • Dave Asprey's Linktree: https://linktr.ee/daveasprey • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 – Intro • 00:39 – Understanding habits • 01:10 – Layering habits with James Clear • 01:49 – BJ Fogg's Tiny Habits method • 03:03 – The science of habit formation • 05:49 – Practical habit-building tips • 09:57 – Emotions vs. repetition in habits • 18:02 – Ability & context in habits • 21:19 – Genes, dopamine & behavior • 26:20 – Final thoughts See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What makes a habit stick?  We tend to try to do it all, but it's the TINY HABITS that add up to a major transformation.  Today we're chatting more about the concept of TINY HABITS by BJ Fogg and how this is a way less overwhelming way to ensure you habits stick so you can stay consistent and see and feel results.  Take action with 9 tiny habits that I'm sharing with you today!Need some more habit strategy catered toward midlife moms? Enroll now for free in my 3 day email challenge, HABIT LOOP BOOTCAMP! ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Send us a textYour relationship with yourself is the foundation of EVERYTHING.No amount of success, validation, or external achievement can replace a healthy self-relationship. And yet, so many high achievers and trauma survivors neglect this relationship the most.In today's episode, we cover:Why your relationship with yourself shapes every part of your lifeThe 5 key areas that determine self-worth & self-trustHow self-talk, thoughts, and daily habits rewire your brainThe neuroscience of breaking toxic patterns & limiting beliefsThe small shifts that lead to lasting transformationPlus, I'm giving you a FREE PDF for a Healthier Relationship With Yourself to track where you stand and start making real changes.

English Edition: together with Meag Doherty and Zihao Lu I want to shine a light on UX/UI design in research and put the capital "D" back into it. The way we design our software and research projects shapes the way not only the way they are being used, but also how successful they will be. Links:https://www.figma.com/ Figma tool for wireframinghttps://balsamiq.com Balsamiq wireframehttps://www.bjfogg.com BJ Fogg home page with a mention of Persuasion Technology from 2002https://en.wikipedia.org/wiki/A/B_testing A and B testinghttps://kdl.kcl.ac.uk King's College Digital Laboratory (KDL)I'd like to thank the UNIVERSE-HPC project for the support of this podcast.Get in touchThank you for listening! Merci de votre écoute! Vielen Dank für´s Zuhören! Contact Details/ Coordonnées / Kontakt: Email mailto:peter@code4thought.org UK RSE Slack (ukrse.slack.com): @code4thought or @piddie US RSE Slack (usrse.slack.com): @Peter Schmidt Mastodon: https://fosstodon.org/@code4thought or @code4thought@fosstodon.org Bluesky: https://bsky.app/profile/code4thought.bsky.social LinkedIn: https://www.linkedin.com/in/pweschmidt/ (personal Profile)LinkedIn: https://www.linkedin.com/company/codeforthought/ (Code for Thought Profile) This podcast is licensed under the Creative Commons Licence: https://creativecommons.org/licenses/by-sa/4.0/

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, introduces Dr. BJ Fogg's Tiny Habits method to create sustainable change. The method focuses on starting with small, easily achievable behaviors (tiny behaviors) and linking them to existing routines (anchors), then celebrating immediately after completing the tiny behavior to reinforce it in the brain. By focusing on small steps and positive reinforcement, the Tiny Habits method helps avoid the common pitfalls of large, unsustainable goals and builds momentum over time. Each month, Amy will explain a new practice you can try to build your resilience and thrive more; thanks for listening and happy practicing!

216 - Feeling Overwhelmed? Start Small Big goals are intimidating. But breaking them into smaller steps makes them achievable. Here's how: Start With the Simplest ActionInstead of thinking about the entire project, focus on the tiniest, easiest step. If your goal is to clean your house, don't aim for perfection. Just throw out the trash. If you want to start exercising, do one push-up. The key is to start so small you can't possibly fail. Use the Snowball EffectOnce you complete a small task, you'll feel motivated to do another. This builds momentum. When I cleaned my childhood home, I started with the bathroom because it was small. That small success encouraged me to keep going. Make It a HabitSmall steps aren't just about getting things done—they're about forming habits. Productivity expert BJ Fogg recommends starting with "tiny habits" so small they become second nature. For example, if you want to floss daily, just start by flossing one tooth. Once the habit is established, it naturally expands. Adjust Based on Your LifeOne of the best things about small steps is that they fit into any schedule. When I was busy with school and caregiving, my steps were extra tiny. During summer, I could do a little more. The key is consistency, not intensity. Stack Small Steps Over TimeOver time, small steps compound into big change. When I started focusing on weight loss, I didn't immediately jump into an intense fitness routine. Instead, I started walking more, eating slightly healthier, and making gradual adjustments. Now, I'm in a much better place—because I built my success in layers. Why Small Steps Work for Every Part of LifeThe beauty of small steps is that they apply to anything: ✅ Health & Fitness: Couch to 5K programs work by gradually increasing running time. Small steps make exercise sustainable.✅ Cleaning & Organization: Cleaning one small area at a time prevents burnout and keeps spaces manageable.✅ Work & Productivity: Tackling one email, one meeting, or one task at a time creates steady progress.✅ Mental Health & Personal Growth: One mindful moment, one journal entry, or one deep breath can make all the difference. Life keeps moving while you take small steps. You don't have to put everything else on hold—you can still enjoy hobbies, family, and rest while making steady progress toward your goals. https://startwithsmallsteps.com/216-feeling-overwhelmed-start-small/ Jill's Links https://abetterlifeinsmallsteps.com https://affiliate.notion.so/NorthwoodsJillday https://affiliate.notion.so/NorthwoodsAI https://www.youtube.com/@startwithsmallstepspodcast https://www.buymeacoffee.com/smallstepspod https://twitter.com/schmern Email the podcast at jill@startwithsmallsteps.com

Today's wisdom comes from Tiny Habits by BJ Fogg.   If you're loving Heroic Wisdom Daily, be sure to subscribe to the emails at heroic.us/wisdom-daily.   And… Imagine unlocking access to the distilled wisdom form 700+ of the greatest books ever written.   That's what Heroic Premium offers: Unlimited access to every Philosopher's Note. Daily inspiration and actionable tools to optimize your energy, work, and love. Personalized coaching features to help you stay consistent and focused Upgrade to Heroic Premium →   Or, ready to go next level?   Join Heroic Elite, a 101-day training program designed to help you unlock your potential and achieve real, measurable results. Optimize your energy, work, and love with a proven system for transformation. Become the best, most Heroic version of yourself. Join Heroic Elite →   And finally: Know someone who'd love this? Share Heroic Wisdom Daily with them, and let's grow together in 2025!   Share Heroic Wisdom Daily →

On the first day of each month we review the book of the month. In order for a book to be worthy of book of the month it has to meet a very simple criteria. It has to be impactful enough to change your life, or your perspective on the world. Our book this month was written by BJ Fogg who teaches at Stanford University. He emphasizes that making big changes is incredibly difficult and virtually proned to failure. But small, minute changes, made deliberately can be stacked in a cumulative way to create larger changes. This book is a compelling read and quite frankly, I'm recommending it to the accountability group we formed to help participants in our 2025 Goal Setting Retreat achieve their goals. ---------------- **Real Estate Espresso Podcast:** Spotify: [The Real Estate Espresso Podcast](https://open.spotify.com/show/3GvtwRmTq4r3es8cbw8jW0?si=c75ea506a6694ef1)   iTunes: [The Real Estate Espresso Podcast](https://podcasts.apple.com/ca/podcast/the-real-estate-espresso-podcast/id1340482613)   Website: [www.victorjm.com](http://www.victorjm.com)   LinkedIn: [Victor Menasce](http://www.linkedin.com/in/vmenasce)   YouTube: [The Real Estate Espresso Podcast](http://www.youtube.com/@victorjmenasce6734)   Facebook: [www.facebook.com/realestateespresso](http://www.facebook.com/realestateespresso)   Email: [podcast@victorjm.com](mailto:podcast@victorjm.com)  **Y Street Capital:** Website: [www.ystreetcapital.com](http://www.ystreetcapital.com)   Facebook: [www.facebook.com/YStreetCapital](https://www.facebook.com/YStreetCapital)   Instagram: [@ystreetcapital](http://www.instagram.com/ystreetcapital)  

Anna Dearmon Kornick shares essential tools and tricks for managing your time and energy well. — YOU'LL LEARN — 1) What most forget when planning out their day 2) How to keep little tasks from distracting you 3) How to arrange your week to maximize energy Subscribe or visit AwesomeAtYourJob.com/ep1024 for clickable versions of the links below. — ABOUT ANNA — Anna Dearmon Kornick is a highly sought after time management coach and keynote speaker, top 1% globally ranked podcast host of It's About Time, and founder of the It's About Time Academy. A true Louisiana firecracker who has become known for making time management fun, Anna helps busy professionals and business owners struggling with overwhelm manage their time using her personality-driven HEART Method. Building on more than a decade of experience in the fast-moving, high-stakes world of political and crisis communications, it's no surprise that Anna thrives on creating order out of chaos. Early in her career, she wrangled media for a Lt. Governor and managed the hectic schedule of a U.S. Congressman. Her rapid response background and relentless approach to problem-solving position her as the go-to expert for purpose-driven time management for busy professionals. • Podcast: It's About Time • Website: AnnaDKornick.com — RESOURCES MENTIONED IN THE SHOW — • Author: Laura Vanderkam • Book: Getting Things Done: The Art of Stress-Free Productivity by David Allen • Book: Mind Management, Not Time Management: Productivity When Creativity Matters (Getting Art Done) by David Kadavy • Book: The ONE Thing: The Surprisingly Simple Truth About Extraordinary Results by Gary Keller and Jay Papasan • Book: Tiny Habits: The Small Changes That Change Everything by BJ Fogg • Past episode: 052: Mind Management for Productivity with David Kadavy • Past episode: 317: How to Form Habits the Smart Way with BJ Fogg, PhD • Past episode: 482: David Allen Returns with the 10 Moves to Stress-Free Productivity• Past episode: 617: Enhancing Your Productivity by Managing Your Mental Energy with David Kadavy— THANK YOU SPONSORS! — • Acorns. Start saving and investing for your future today with Acorns.com/awesome • Earth Breeze. Get 40% off your subscription at earthbreeze.com/AWESOME• Lingoda. Get a 10% discount and up to 45 free classes with the code AWESOME2025 or https://try.lingoda.com/awesome2025See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This episode dives into the transformative power of tiny changes, elaborating on the Tiny Habits method developed by Dr. BJ Fogg and his new creative project, Habit Songs for Kids. Listeners gain insight into how simple behavior modifications, music, and emotional understanding can foster lasting change and kindness in children and adults alike in a deep dive discussion with BJ Fogg, Ph.D. and Stephanie Weldy, M.Ed. About our guests: BJ Fogg, PhD, founded the Behavior Design Lab at Stanford University. In addition to his research, Fogg teaches industry innovators how human behavior really works. He created the Tiny Habits Academy to help people around the world. He lives in Northern California and Maui.Stephanie Weldy, M.Ed.,  is an expert at the intersection of Behavior Design and employee well-being. She works with BJ Fogg, PhD, to teach industry innovators how to use Behavior Design in the products and services they are building to help people be healthier and happier.Resources: Listen to the songs: Songs -- Good Habits for KidsWatch the videos:  https://www.youtube.com/habitsongsforkidsLinks to musical: Act 1: https://vimeo.com/bjfogg/act1Act 2 https://vimeo.com/bjfogg/act2Act 3 https://vimeo.com/bjfogg/act3 

Meet Alessia Citro—a corporate dropout turned soul-centered entrepreneur who discovered the life-changing power of small, consistent, spiritually aligned actions after 36 trips around the sun. Through this realization, Alessia became a dedicated student of habits, transforming her life by going from a wine dealer to alcohol-free and a night owl to an early riser. Drawing on the work of Dr. BJ Fogg, James Clear, Dr. Joe Dispenza, and Stephen Covey—and blending it with spirituality and quantum principles—Alessia offers a fresh and fun approach to habit creation. Her mission is simple yet profound: help people tap into their Higher Selves and unlock their highest potential, one small, purposeful action at a time. https://www.linkedin.com/in/alessiacitro/ https://alessiacitro.com/

Transform your ordinary running routines into extraordinary accomplishments with the secrets of habit mastery. Ever wondered why your New Year's resolutions crumble by February? Discover how shifting from resolution-focused thinking to a process-based approach can revolutionize your training routine. Drawing insights from James Clear's "Atomic Habits" and Dr. BJ Fogg's "Tiny Habits," I reveal the power of starting small and celebrating every victory, no matter how minor. You won't want to miss our special challenges, like February's Gloves On, Booty Strong Challenge and March's Playbill Playoffs, all designed to ramp up your motivation and performance throughout the year. February's focus is on building strength in the posterior chain and lateral stabilizers—critical areas for female runners who are often quad-dominant. This strength helps prevent injuries and improves performance. Space is limited, so sign up now to get started on a stronger 2025.Sign up for February's Gloves On, Booty Strong Challenge or commit to the next three months:Register HerePlus, I share updates on my own running and invite you to join the Women of World Marathon Majors Facebook group to connect with inspiring female runners from across the globe.We dive deep into building a robust identity as a runner, with a particular focus on the role of strength training for women. Learn why heavy lifting is not only about muscle gain but essential in boosting endurance and warding off injuries—especially by strengthening that all-important posterior chain. Understand how to adapt your workouts to the seasonal ebb and flow of your mileage and why maintaining a disciplined schedule is crucial in a hectic lifestyle. Additionally, I tackle the challenges posed by California's wildfires, offering practical tips for training safely amid smoky skies. This episode is your guide to prioritizing health, staying adaptable, and ensuring open communication with healthcare professionals as you chase those ambitious running goals.Have questions or want to chat? Send me a text!Support the showJoin the newsletter list for updates, special offers, and exclusive behind-the-scenes content.Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram.

In this episode of PRCA Fuse, host Farzana Baduel is joined by the visionary Gemma Moroney, co-founder of SHOOK, the award-winning UK creative communications agency named Creative Agency of the Year 2024. Gemma shares her inspiring journey into the PR industry, her passion for solving problems through communication and creativity, and the values that keep SHOOK's team motivated and innovative. Her expertise has earned her accolades such as PRCA Leader of the Year and WACL's Future Leaders Bursary. Discover how Gemma integrates her expertise in behaviour design and her experiences as a BJ Fogg's Tiny Habits advocate to build impactful campaigns for global brands and changemakers. She reveals what a typical day as a founder entails, the importance of staying connected and curious, and how SHOOK's creative culture drives its mission to "shake the world. Whether you're an aspiring creative leader or intrigued by the intersection of behavioural science and communications, this episode is packed with insights into Gemma's journey, the achievements of SHOOK, and what it takes to take the leap and lead your own agency. Connect with Gemma Moroney: LinkedIn: Gemma Moroney X: @_ghop_ Follow Farzana on Social Media: Twitter & Instagram: @FarzanaBaduel YouTube:  @farzanabaduel6232  LinkedIn: Farzana Baduel Executive Producer: David Olajide - david@curzonpr.com Podcast Manager and Editor: Ikechukwu Mgbenwelu - ike.mgbenwelu@prca.global Disclaimer: Views expressed by the guest are their own and not necessarily endorsed by the Fuse podcast.

What drives lasting personal change? BJ Fogg, founder of Stanford's Behavior Design Lab, challenges conventional wisdom with insights from his groundbreaking book Tiny Habits: The Small Changes That Change Everything. Drawing from real-life experiments and research, Fogg reveals a practical system for building positive habits and breaking free from negative ones. In this episode, first aired in 2021, discover transformative lessons on designing change and celebrating progress.

Send us a textWhat if the key to unlocking unparalleled success lies in the tiny, everyday habits we often overlook? Uncover the transformative potential of habit stacking through insights drawn from James Clear's "Atomic Habits" and BJ Fogg's "Tiny Habits." This episode will equip you with practical strategies for seamlessly integrating new habits into your routines, ensuring they become second nature. From overcoming imposter syndrome to aligning daily actions with your professional and personal aspirations, we explore how these small adjustments can create significant impacts. Join us as we highlight how educators and leaders can use habit stacking to increase productivity and personal growth. Discover how intentional routines can turn prep periods into power hours, and learn why casting votes for the person you aspire to be is a game-changer. Whether it's committing to read a leadership book each morning or ensuring you're hydrated before tackling the day, these insights are tailored for those seeking tangible progress. Plus, get a sneak peek into our upcoming podcast series, crafted to provide educators and leaders with the stories, tips, and skills they need for success.JOIN THE ONLINE PBL COMMUNITYhttps://magnifypbl.mykajabi.com/pmocSIGN UP FOR THE MAGNIFY LEARNING NEWSLETTERhttps://www.magnifylearningin.org/newsletter-sign-upSHARE A PBL WIN!www.pblshare.com ORDER THE BOOK PBL SIMPLIFIED (affiliate link)https://amzn.to/3VLsBtGSCHEDULE A PBL TRAINING WITH MAGNIFY LEARNINGhttps://resources.magnifylearningin.org/onsite-workshopsCHECK OUT RESOURCES MENTIONED ON THE PODCASTPBL Simplified Podcast LinksFOLLOW US ON SOCIAL MEDIARyan's Twitter (X)Ryan's LinkedInRyan's InstagramMagnify Learning Twitter (X)Magnify Learning FacebookMagnify Learning LinkedInMagnify Learning InstagramBOOK A MAGNIFY LEARNING DESIGN DAYS WORKSHOPhttps://www.magnifylearningin.org/design-days-sign-upSome of the links above are affiliate links which means we get a small commission on anything you purchase using that link (at no more cost to you). As Amazon Associates, we earn from qualifying purchases.

Send us a textWhat if the key to unlocking unparalleled success lies in the tiny, everyday habits we often overlook? Uncover the transformative potential of habit stacking through insights drawn from James Clear's "Atomic Habits" and BJ Fogg's "Tiny Habits." This episode will equip you with practical strategies for seamlessly integrating new habits into your routines, ensuring they become second nature. From overcoming imposter syndrome to aligning daily actions with your professional and personal aspirations, we explore how these small adjustments can create significant impacts. Join us as we highlight how educators and leaders can use habit stacking to increase productivity and personal growth. Discover how intentional routines can turn prep periods into power hours, and learn why casting votes for the person you aspire to be is a game-changer. Whether it's committing to read a leadership book each morning or ensuring you're hydrated before tackling the day, these insights are tailored for those seeking tangible progress. Plus, get a sneak peek into our upcoming podcast series, crafted to provide educators and leaders with the stories, tips, and skills they need for success.JOIN THE ONLINE PBL COMMUNITYhttps://magnifypbl.mykajabi.com/pmocSIGN UP FOR THE MAGNIFY LEARNING NEWSLETTERhttps://www.magnifylearningin.org/newsletter-sign-upSHARE A PBL WIN!www.pblshare.com ORDER THE BOOK PBL SIMPLIFIED (affiliate link)https://amzn.to/3VLsBtGSCHEDULE A PBL TRAINING WITH MAGNIFY LEARNINGhttps://resources.magnifylearningin.org/onsite-workshopsCHECK OUT RESOURCES MENTIONED ON THE PODCASTPBL Simplified Podcast LinksFOLLOW US ON SOCIAL MEDIARyan's Twitter (X)Ryan's LinkedInRyan's InstagramMagnify Learning Twitter (X)Magnify Learning FacebookMagnify Learning LinkedInMagnify Learning InstagramBOOK A MAGNIFY LEARNING DESIGN DAYS WORKSHOPhttps://www.magnifylearningin.org/design-days-sign-upSome of the links above are affiliate links which means we get a small commission on anything you purchase using that link (at no more cost to you). As Amazon Associates, we earn from qualifying purchases.

Feeling foggy, anxious, or low-energy? Discover how your hormones, brain health, and daily habits might be holding you back. Chalene sits down with Dr. Daniel Amen, renowned psychiatrist and brain health expert, to discuss the profound connection between hormones, mental clarity, and overall well-being. Together, they explore how changes in hormones like estrogen and progesterone can impact mood, sleep, and cognitive health. Dr. Amen provides actionable tips for optimizing brain function, explains the critical importance of regular lab tests, and shares groundbreaking insights on trauma's impact on longevity. Plus, Chalene opens up about her personal journey with brain scans and the lifestyle changes that transformed her health. What You'll Learn: The surprising effects of hormone decline on mental health and cognition. Why bioidentical hormones can play a key role in preventing conditions like Alzheimer's. The connection between trauma and longevity, and how EMDR can help. Practical steps to optimize brain health through lifestyle and supplementation. How brain scans can provide clarity and drive life-changing health decisions.   Thank you to MIDI!!

Are you stuck in patterns that feel impossible to change?  This week, I'm diving deep into the transformative potential of tiny habits and how small, strategic changes can lead to massive personal growth. Drawing from a deeply personal recent experience with my mother's medical crisis, I share how advocating for oneself and making incremental shifts can create profound life transformations. This episode will challenge you to rethink your approach to health, wellness, and personal growth by focusing on small, achievable wins that compound over time. Whether you're struggling with weight loss, lifestyle changes, or feeling stuck in unproductive patterns, use this conversation as a practical roadmap to reimagining what's possible in your life. Topics covered in this episode include: The power of "habit stacking" to effortlessly introduce new behaviors Why women over 40 need a more nuanced approach to health and wellness How to reframe challenges as opportunities for growth and possibility Full show notes are available at https://epicyou.com/podcast/   Resources Mentioned:  If you're loving this podcast, please rate and review it to help others create their own Epic Life: https://podcasts.apple.com/us/podcast/drink-less-lifestyle/id1534950157 Have a question or topic suggestion for future podcasts? Contact me via Instagram: https://www.instagram.com/drsherryprice/ Check out and subscribe to my YouTube Channel: https://www.youtube.com/@dr.sherryprice Live your best life by changing your relationship with alcohol to where you can take it or leave it inside my EpicYOU Program: https://epicyou.com/epic-you/  Burn belly fat, balance your hormones, and be metabolically healthy with Transform in 10!: https://epicyou.com/tone-in-10/  Download my free guide “Dealing with Setbacks” and begin your journey towards unstoppable resilience: https://epicyou.com/break-the-overdrinking-habit/  Grab a copy of Tiny Habits by BJ Fogg: https://amzn.to/3ZH3s7Q

Ximena Vengoechea shares her viral three-phase life audit exercise for surfacing and achieving your most important goals. — YOU'LL LEARN — 1) How to transform your life with just Post-Its and a marker 2) How to turn fanciful wishes into actionable goals 3) How to stay motivated while pursuing hard goals Subscribe or visit AwesomeAtYourJob.com/ep1018 for clickable versions of the links below. — ABOUT XIMENA — Ximena Vengoechea is a user experience researcher, writer, and illustrator whose work on personal and professional development has been published in Inc., the Washington Post, Newsweek, and Insider, among others. She is the author of Rest Easy and Listen Like You Mean It, and she writes a newsletter about personal growth and human behavior. She lives in New York. • Book: The Life Audit: A Step-by-Step Guide to Discovering Your Goals and Building the Life You Want • Blogpost: “How and Why to do a Life Audit” • Website: XimenaVengoechea.com — RESOURCES MENTIONED IN THE SHOW — • Notebook: Moleskine • Notebook: Leuchttrum1917 • Book: I Hope This Finds You Well: A Novel by Natalie Sue • Book: Tiny Habits: The Small Changes That Change Everything by BJ Fogg • Past episode: 317: How to Form Habits the Smart Way with BJ Fogg, PhD — THANK YOU SPONSORS! — • CleanMyMac. Use the promo code BEAWESOME for 10% off on any CleanMyMac subscription plan. • Lingoda. Visit try.lingoda.com/awesome and use the promo code 50AWESOME for up to 50% off until December 21! • Jenni Kayne. Use the code AWESOME15 to get 15% off your order!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today on Beating Cancer Daily, Saranne explores the transformative power of self-celebration and micro celebrations in the journey of battling Stage IV cancer. Saranne reveals her unique approach, inspired by the research of BJ Fogg from Stanford, which involves breaking down treatment milestones into small, joyful moments. By learning to be our own cheerleaders and celebrating every win, no matter how small, Saranne encourages listeners to foster confidence, hope, and resilience amidst their treatment.The #1 Rated Cancer Survivor Podcast by FeedSpot and Ranked the Top 5 Best Cancer Podcast by CancerCare News, Beating Cancer Daily is listened to in more than 91 countries on six continents and has over 300 original daily episodes hosted by stage IV survivor Saranne Rothberg!   To learn more about Host Saranne Rothberg and The ComedyCures Foundation:https://www.comedycures.org/ To write to Saranne or a guest:https://www.comedycures.org/contact-8 To record a message to Saranne or a guest:https://www.speakpipe.com/BCD_Comments_Suggestions To sign up for the free Health Builder Series live on Zoom with Saranne and Jacqui, go to The ComedyCures Foundation's homepage:https://www.comedycures.org/ Please support the creation of more original episodes of Beating Cancer Daily and other free ComedyCures Foundation programs with a tax-deductible contribution:http://bit.ly/ComedyCuresDonate THANK YOU! Please tell a friend who we may help, and please support us with a beautiful review. Have a blessed day! Saranne 

In this inspiring recap, Lesley Logan and Brad Crowell unpack the valuable lessons from stress management coach Sarah Alysse Bobo. Learn how to break free from stress cycles, reframe negative thoughts, and create space for calm and clarity. Brad and Lesley share actionable tips on living as your dream self, building confidence, and finding joy in intentional habits.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:Why stress often begins in the body before affecting the mind.The importance of identifying and reflecting on stress triggers.How shifting your narrative can help squash negative thought patterns.The power of setting up a sanctuary space for reflection and focus.Living as your dream self to embody confidence and purpose.Episode References/Links:Cambodia February 2025 Retreat - https://crowsnestretreats.comFlashcards Waitlist - https://opc.me/flashcardwaitlistPilates Studio Growth Accelerator - https://prfit.biz/acceleratorOPC Winter Tour - https://opc.me/tourBalanced Body Equipment - https://beitpod.com/equipmentEp. 400 with Gay Hendricks - https://beitpod.com/ep400Ep. 448 with Ericka Nicole Malone - https://beitpod.com/ep448Tiny Habits by BJ Fogg - https://a.co/d/h1vEwtRMom & Me Astrology Podcast - https://beitpod.com/astrolgypodcast If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. DEALS! DEALS! DEALS! DEALS!Check out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox Be in the know with all the workshops at OPCBe It Till You See It Podcast SurveyBe a part of Lesley's Pilates MentorshipFREE Ditching Busy Webinar  Resources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable Pilates Follow Us on Social Media:InstagramThe Be It Till You See It Podcast YouTube channelFacebookLinkedInThe OPC YouTube Channel Episode Transcript:Lesley Logan 0:00  She advised us to be your dream self and live in the dream self every single day. That's being it until you see it. So now you know why we had Sarah Alysse Bobo on. Lesley Logan 0:10  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started.Lesley Logan 0:52  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the confident convo I had with Sarah Alysse Bobo in our last episode. If you haven't yet listened to that one. You have missed out and you should listen to it. But you can listen to this one first, and then listen to that one. You can do whatever order you want. And then if you listen to that one first, you want to come back and join us here, because we've got lots of fun stuff to talk about. First, today is November 28th.Brad Crowell 1:14  Oh yeah.Lesley Logan 1:14  That means it's Thanksgiving Day Brad Crowell 1:17  And Lesley Logan 1:18  The Macy's Thanksgiving Day Parade. Do they still do it? Brad Crowell 1:21  Oh, they still do it. It's also the Macy's Thanksgiving Day Parade.Lesley Logan 1:24  So America's Thanksgiving holiday, born in the 1500s, mythologized in 1621, and observed even during the bleakest hours of the Civil War, now stands as one of the nation's most anticipated and beloved dates. Is it, though? Is it? I celebrate each year. Brad Crowell 1:41  It's definitely part of American society, like football and.Lesley Logan 1:45  Yeah, but like, guess what are people anticipating and beloving? Brad Crowell 1:48  Travel. I mean, it's the most traveled holiday in the United States (inaudible). Lesley Logan 1:51  I think people are, they've bought into this Hallmark situation of family being together. But anyways, celebrated each year on the fourth Thursday in November, and this year it's on November 28th which means it's freaking so close to Christmas. It's less, that means Christmas is less than a month away. Brad Crowell 2:07  Every time. Every year. Lesley Logan 2:09  Sometimes it's close. Sometimes it's not the 28th. Sometimes it's like, earlier. This feels late to me. Brad Crowell 2:15  Yeah, it's the fourth Thursday of the month. But yeah, it's always like. Lesley Logan 2:18  I feel like it can happen sooner. Brad Crowell 2:20  It can. Yes. Perhaps the other non-sectarian holiday has more tradition. Non-sectarian means non-religious. Friends, food, family, football. I've come to symbolize Thanksgiving, a rare celebratory holiday without an exchange gift giving component. Instead, today urges all of us to be grateful for the things that we have. And for those of you who have no idea what we're talking about. This is very, it's a very American holiday, so thanks for listening and bearing with us here. Also, what is this Macy's Day Parade that we're talking about? It's one of the biggest and most anticipated events during this holiday. Everyone puts it on the TV. Everyone freezes their ass off in New York City, it's become a tradition among families to watch it.Lesley Logan 2:57  I like to see if one of those balloons takes off. I really love. Brad Crowell 3:01  You're in it for the fail? Lesley Logan 3:02  Yes, but I and then I caution. I also want to say, like, no one wanted anyone to hurt. (inaudible) no one gets hurt and Snoopy just like, goes off and becomes Godzilla.Brad Crowell 3:12  Okay, so, okay. So this is amazing to me. I grew up watching the Macy's Day Parade, and it's the first time that I was ever introduced to a concept of drag. Lesley Logan 3:21  Oh. Brad Crowell 3:22  Yeah, as a child, somehow it was totally okay, because it's part of the Macy's Day Parade. Everyone dresses up in these crazy costumes with sequins, and it's, you know, they're heavy, they're heavy, and it's like this massive thing, and it's basically, it's not like drag the way that we think of a drag show on stage, but it's effectively drag well, and it's the first time I ever really understood the idea of it. Anyway, it's. Lesley Logan 3:50  Interesting. Brad Crowell 3:51  I don't know. Lesley Logan 3:51  Sorry, babe.Brad Crowell 3:52  I always found it very intriguing.Lesley Logan 3:54  You know what Erika is really good at? Saying, don't ever do any of this unless it's a holiday and then it's okay. That's what we're so good at. Don't talk to strangers here. It's Halloween. Brad Crowell 4:04  Don't take candy from strangers unless it's out of their trunk and whatever they call it. Lesley Logan 4:10  Oh yeah, trick or trunking. Lesley Logan 4:10  Trick or trunking. What the hell? So we were in Halloween where these kids are coming up, we're talking to some random guy who lives next to the Murder House, and I'm like, oh my God, people are trick or treating. Anyways, he didn't tell us when the kids were around. But, the point being.Brad Crowell 4:24  All right, so Macy's Day Parade in 1924 and it became grown and grown and grown. But everyone built these floats. So these floats are like, different companies sponsor a float, and then the float, they push it down the middle of the street, and everyone marches around. There's marching in (inaudible).Lesley Logan 4:40  Often, like, Olympians are there. Yeah, there's, yeah it's really, the singers.Brad Crowell 4:44   The mayor's always riding a float.Lesley Logan 4:46  You do have to practice the wave you're gonna do, because if you do it too fast, you have to do it for too long. So it's gotta be. Brad Crowell 4:53  What are we doing? We're practicing the Queen's wave. That was happening? Lesley Logan 4:56  Didn't she do a one-two elbow like, there is, I don't know. There is one where you pull because you, you're gonna get tired if you don't. You gotta pick the right wave. Brad Crowell 5:08  I think I'll just do my fingers.Lesley Logan 5:11  I would find an attachment arm and just have my own arm in a sling. And then there's a robot arm that's just waving.Brad Crowell 5:18  The other thing I remember about the Macy's Day Parade is I remember how cold it was in Thanksgiving when I was growing up, and I just remember thinking those people are out there wearing not enough clothes, because some of the costumes are not. Lesley Logan 5:32  Yeah, they're, but they're moving so they're warm. At any rate, however you think about this holiday, because I know you live in the States, a lot of like, why are we celebrating this day? Probably, you know, gave, like, all these diseases to the Indians. We probably stole it from them, we didn't steal from them, all these things. It is a great day to be grateful. And I think we can change the definition of holidays to fit the life we want to live. We can. We really can. How do we celebrate Thanksgiving? By doing nothing.Lesley Logan 6:03  We participate in the Black Friday, Cyber Monday sales as a business, and then as a household, we take advantage of supporting small businesses, and we shop at the mall on Saturday. And that's what this holiday is all about. That's how I see it. But I think you can change it up how you want to feel, and you don't have to have turkey on this day. Brad Crowell 6:17  No, I used to have king crab. Lesley Logan 6:20  Yeah, we also had a whole Thanksgiving, and why we don't cook anymore is because everyone made a bacon-wrapped something, and we decided that maybe we should just order in. But at any rate, if you're listening to this on Thanksgiving, thank you so much for listening. Brad Crowell 6:34  Yeah, we hope you'll have a good time with your family. Lesley Logan 6:36  Yeah, we hope you are or if you're listening this, because you're trying to get away from them, hi, we see you. I see you. Real quick, if your family's driving you crazy, what better chance, better day than to buy yourself a trip to Cambodia with us and come on our retreat, because then you can, you can actually be going, oh my gosh, I can count on the days to Cambodia with Brad Lesley, go to crowsnesttreatsretreats.com to snag your spot for our retreat in February. Brad Crowell 6:58  crowsnestretreats, plural. Lesley Logan 6:58  Especially if it is cold where you are, and you're like, oh my god, this is way too cold for me. Yeah, it won't be cold in Cambodia. No, I promise you, even when it's cold to them, it's hot to us, so you will love the weather. I just got back from LA, Brad and I did the photo shoot for the accessories deck. It was super fun. It's a crazy holy moly, did we bite off more than we could chew with this situation? But a couple of epic exercises in there. Lesley Logan 7:26  Multiple locations for this photo shoot. The amount of stuff Brad had to drive into LA. Brad Crowell 7:26  Yeah, I just assembled it and reassembled it. Lesley Logan 7:34  Yeah. And shout out to our photographer, Jerry Camarillo. He is amazing, and always somehow manages to put up with, "Can I fit in the frame? But, can I though?" All right, so go to opc.me/flash cardwait list if you are wanting this deck. And by the way, if you want this deck, you don't have to have equipment to have to make use of this deck. It's so great. Brad Crowell 7:54  Yeah, join me for, actually, this is the next year you're adding yourself to the waitlist for the next time I do the Profitable Pilates Accelerator as a studio growth accelerator, so if you're feeling stuck with your money or your business in any way, come join me. Lesley and I have coached more than 2000 businesses. I mean, geez, at this point we're getting close to like 2500 businesses over the past six years, and we've got three main things that we've come to understand will completely change how you make your money, and I'm going to share those with you for free. So come join me. Go to prfit.biz/accelerator. That is profit without the O dot biz slash accelerator. And then. Lesley Logan 8:34  A week from today, we're on tour. Let's do it. Let's see you in real life. Yeah. Well, the sixth is the first event of December. Come see us while we're on the road. We can't wait to be driving near you. This time we're doing a path that we haven't done in the past. We're going along Route 40. We're going through Oklahoma City, first time we've ever done that. That's gonna be amazing. We're going all the way up to Maine. Holy cow, we're gonna go to Cape Cod. I mean, there's just a lot that we've never done before. It's really fun for us to get to explore. But also the best part about it is meeting you in real life. So come out. Come join us. Wherever it is (inaudible). Lesley Logan 9:07  We'll have the boys with us. They want us, they'll be so excited to see you. We'll have equipment with us. Shout out to our sponsor, Balanced Body. We'll have gift certificates from them to raffle off. You want those so opc.me/tour to snag your spot. Literally, cities have every event has sold out, so you want to move fast. Brad Crowell 9:25  Yeah. Don't sit on this. Lesley Logan 9:25  Yeah. Okay. Instead of an audience question, we actually just wanted to take a moment to say thank you. Some of you have been so wonderful at sending in your gratitude for how we've handled certain topics on this episode, how we've brought in different things, how some of the podcasts have helped you understand people in your life. And we just want to say that when you send those gratitudes in, it really does. Brad Crowell 9:46  Means a lot. Lesley Logan 9:47  Yeah. And so we just want to say thank you. And I know we say thank you after every episode, so I just, I do understand that. Brad Crowell 9:53  Yeah, but this is a little more reflective. I mean, the reality is, you know. Lesley Logan 9:56  This is episode 452. Brad Crowell 9:58  Yeah, some people have been listening for three plus years. Lesley Logan 10:01  Some people only started this year, but they literally started from episode one and caught up. Brad Crowell 10:04  We also got an outpouring of love from y'all when Gaia passed away, and that meant a lot to us. We just are grateful that you are participating as well in this experience, because otherwise it's, Lesley and I love to talk to each other, but. Lesley Logan 10:05  We don't have to sit and record it. Brad Crowell 10:08  We're doing this for a different reason. We're grateful to know that it has had an impact, and we hope that it continues to grow and continue to have an impact, inspiring people to be it until they see it. So thank you. Lesley Logan 10:33  And if it's your first episode and you got this far, thank you. Brad Crowell 10:36  Yeah, that's awesome. All right, stick around real quick, because we're gonna jump into this awesome interview that Lesley have with Sarah Alysse Bobo. That's two times in a row, two episodes in a row. Now we've had a three name person, Sarah Alysse Bobo. She did say she also just goes by Sarah Allyse, but she's a stress management coach, and we can't wait to dig into it. So stick around. Brad Crowell 11:01  All right. Now, let's talk about Sarah Alysse Bobo. Sarah is a stress management coach and founder of Live Well Enhance You, a company focused on helping individuals and corporations manage stress. Originally a Pilates instructor, she expands her expertise through health and wellness coaching with the Integrative Institute of Nutrition. Sarah teaches practical tools like breath work, self reflection and mindset shifts to empower clients in reducing stress and improving overall well being. That's kind of a mouthful, but basically, she helps people de-stress. Lesley Logan 11:35  Yeah, yeah, that's what she does. So we talked about, we have to make sure it's become a habitual habit of a stress cycle, I think because our brains like to do certain things. And if you want to go back to Episode 400 when Gay Hendricks talks about the ways that we Upper Limit ourselves, one of those things is worry. Worry is just stressing about something that's outside of your control. I mean, there are worries that are inside your control, but like when you're Upper Limiting, it's worry. And so what happens is we create cycles. Oh, this happened, and now I immediately go into this domino effect of this thing. Brad Crowell 12:06  It's habitual (inaudible). Lesley Logan 12:07  And you can create your own. You can keep the stress going by like, oh, you know, whenever you check your social media, it makes you stressed out, or whenever you check your email on your day off, it makes you stressed out. But you do it because you created this habit. And we have to make sure we don't create that. And she did say that that does gradually build over time, so it's possible that now you're aware of it, so don't shame yourself. Take Ericka Nicole Malone's advice from last week, be kind to yourself. But we have to try to stop it before it becomes something that builds up into a cycle. And she also mentioned that it get builds up in your body and then travels to your brain, so that I found very interesting.Brad Crowell 12:46  So like, physically, I thought it was the other way around. I thought that you had stress and then it, like, stored your body. Lesley Logan 12:53  Yeah, no, no, this is her quote. So.Brad Crowell 12:55  Okay. Lesley Logan 12:58  I'm not the scientist, and I didn't study stress, so I can't say that, but also it does make sense. It can start in the body and then go to the brain, and then it can become this cycle that goes from the brain into the body. Yes, you do store things, but I think as you store it in your body, it's probably because your brain told you. Anyways. you know, Sarah Lee has all the details on this. You can also listen to the episode. She also said it's important to reflect and identify the possible stress triggers. This is hard to do when you're stressed out, but if you can get a, if you can almost have an awareness like, oh my God, I'm in a stress cycle right now, and you can just take a second to pause the stressing that you're doing and go, "What happened right before this? What was that? What was that prompt?" And here's the thing, when you breaking, breaking in air quotes, unraveling habits that have to do with a little bit more psychology, brain emotion is actually an advanced thing to do so. BJ, Fogg, who's the author of Tiny Habits, when I study with him, if you're like, I want to stop saying mean things to myself, right? That's a great goal to have. We all want you to do that, but to have the ability to catch yourself in the moment of saying something negative is extremely advanced. So you may need to have a partner in your life who's like, pause, we're going to just take a moment. You seem to be really stressed out right now about this thing? Is it really about this thing? What prompted this? What started this? So that you can be able to throw out what that prompt is because maybe it's every time you talk to your mother in law. I'm not. This is not I never my, I never talk to my mother in law. So this is obvious, not a story for me, but I'm talking about for my friends. Then maybe you need to take BJ Fogg's advice, which is like he had this client who had to talk to her ex husband or so next ex husband, and she just said every time I have to have a call with him, I'm gonna get my nails done or I'm gonna go buy that fancy coffee. I'm gonna do so that she wouldn't avoid the thing that was stressing her out, and then she wouldn't be stressed out from the thing because she did something that filled her up. So all this to say, I'm bringing in a couple different experts to help you reflect and identify the possible stress triggers so that you don't let it build up in your brain and your body, so that it doesn't become a habitual cycle there. Brought it all back together.Lesley Logan 14:59  That's a win. Lesley Logan 15:01  Your turn. Brad Crowell 15:01  That's a win, all right. So I really liked when she was talking about the spiral that you were just talking about the negative thought patterns, she said you could squash all those by changing your story. The reality is, there's so much belief associated with our success, and this was like a triple woo to me a couple years ago, and when I experienced it in my life, made me realize that it's just normalBrad Crowell 15:02  Wow. So they went from triple woo to just?Brad Crowell 15:10  Yeah. I was just like, just me how to do it. There's a belief, crap, whatever. But I've told this short story before, but I remember growing up playing soccer where they were, like, you're looking down, you're watching your foot connect with the ball. You're trying to keep your knee over your foot as you hit the ball, and you are envisioning the ball going in net. Yes, they say similar things with softball, yeah, but the envision of the ball going in the net part, that's like, somehow, when I got older, I thought that was like, triple whoop. Lesley Logan 16:00  Well, where, your mind goes, energy flows. So that's where that. Brad Crowell 16:04  That's what they say. So ultimately, there's a belief associated with these are the actions I've taken. this is how I've set myself up for success. And then I'm going to believe that that ball is going into that net, right? And I love that, because I forgot that along the way. And so Sarah Alysse is reminding us, you can squash negative thought patterns by changing your story. And because the things that we tell ourselves are so repetitive that we don't even know that we're saying them as we say them. Lesley Logan 16:32  We supposedly have, like, I don't know 80,000 different, 80,000 thoughts in a day, or 60,000 thoughts in a day, and like 75% of them are negative and the same. Brad Crowell 16:41  Well, that's insane. Between six and 60,000 thoughts a day. Lesley Logan 16:44  Between six thoughts and 60,000Brad Crowell 16:47  6,000 and 60,000 (inaudible). So the thing is, we tell ourselves these things of like, I'm not pretty I can't do this. I'm not good enough for this. A story I used to tell myself when I worked in my company is I don't belong here. And the reason is because, in my mind, I was like, I went to music school. These guys all went to business school. I don't belong here. Now, I never said that to them, but that's just what I told myself. I don't know why I told myself that. She said hey, you can change this negative thought pattern when you change your story. She said what is really holding you back from moving forward and doing the thing that you think that you can't do. What is it really that's holding you back? She emphasized the importance of shifting your mindset and opening yourself up to new opportunities. So I don't know that in the moment, it's really hard to catch yourself like you were just saying. But if you're thinking back and reflecting on how the day went, and you're like, I didn't set myself up for a win there. Maybe reflecting back on that, taking some time to set aside and think about it. The next time you find yourself in that situation, maybe you can catch yourself part way. Lesley Logan 17:50  Well, changing the story is so years ago, I heard this woman speak, and I'm forgetting her name, but she said, instead of saying, I can't afford something, she says, I choose not to spend money on that right now, because it puts her in the power position of she's not a victim of her situation. She is in charge of her situation, and that energy around that there's less stress, because it's not I can't afford that right now. Another thing I can't afford, you just go in the stress fire wall. She's like, I'm choosing not to spend money on that right now. No, oh, no, I'm making that investment at this moment, and so it becomes this powerful, like you're making decisions from a powerful place. I really, I wish I can remember her name, you guys. She spoke from a source that came in from the cloud. So to be honest, was a little weird, but I loved that.Brad Crowell 18:36  All right. Well, we're going to be talking about some other kind of clouds with a sanctuary space, to just a minute. Lesley Logan 18:42  I, did you watch that real I sent you about the blind guy making a basket. Oh, you did not? Gotcha. Brad Crowell 18:47  Yeah, I don't do social media (inaudible). Lesley Logan 18:49  I sent it to you and my dad and my brother. It's in the text. So this blind guy is walking by, and these two guys are playing basketball. They are taught. They talk to him, and he's like, Oh, I've never shot a basketball. And they, he's blind, has a blind stick and everything like, blind, and they get put a ball in his hand, and they start talking through, and of course, they were also demonstrating, which was funny, because he's blind. But anyway, they were talking through, how to hold the ball, how to lift the ball. They're using his stick to hit the basket so he could hear it. They're taking him under, like, okay, this is where the basket is stepping him back, okay, this is where you're throwing from. And the first throw, he nothing but net. And I was in tears. It was so good. And so that man had a belief he could do it. Just saying. Brad Crowell 19:36  That was incredible. Lesley Logan 19:37  I'm just going back to your eye on the prize thing. Okay. Brad Crowell 19:39  Okay, stick around. We're going to talk about a sanctuary space in just a sec. Brad Crowell 19:42  All right, finally, let's talk about those. Be It Action Items, what bold, executable, intrinsic or targeted action items can we take away from your convo with Sarah Alysse Bobo. She said set up a sanctuary space. I've experienced these in people's homes before, and I always thought they were a little strange. Got like a little altar going on. So I've always thought they were weird, until we started to do them ourselves. Why would you set up a sanctuary space? What is a sanctuary space? It's just a place where you can sit down and change. It's like changing your environment, right? And you're putting yourself in a space that can bring you joy or relaxation or meditation or reflection. Maybe you want to remember someone who was alive and is not or something like that. Or maybe you want to reflect on how we just celebrated Thanksgiving, you know, like, maybe you want to think about how your life is amazing and it puts you in this different place. We have a money corner in our house, right? And so we set that up so that when we go in there, we remember to think about money, right? It's funny to say it that way. Lesley Logan 20:46  I I play sometimes, sometimes I will play Abraham Hicks Money Rampage, because it's just around five minutes long, when I'm in the money corner and I'm like, in the cold plunge, trying to breathe through and I'm like. Brad Crowell 20:59  That's a fun way to start money is coming into my place right here, right? It doesn't have to come right now, but it could feel money on its way.Brad Crowell 21:07  I love that. So yeah, for sure. Lesley Logan 21:10  Also, for those who have small spaces, or you've got kids or like, there's no way I could have a sanctuary space. It doesn't have to be big, and it doesn't even have to include a chair. Brad Crowell 21:20  No, it could be your windowsill. Yeah, we're gonna have mommy and astrology hosts on at the end of this year, but they have an episode on their podcast called Mommy and Astrology about how to create an altar. And they literally talk about what kinds of things you put on an altar. An altar is another way of saying a sanctuary space. What are you wanting to call in, things that can represent things that you want to call in. And it can be a windowsill. It can be just like when you're at your desk. It could be the wall that's right behind your computer. So don't let. I don't know what I have to say.Brad Crowell 21:49  It's a space where you can be present with yourself and then set you up to conquer the rest of your day. So what did you, what was your biggest takeaway? Lesley Logan 21:56  So she advised us to be your dream self and live in the dream self every single day. That's being it until you see it. So now you know why we had Sarah Alysse Bobo on .But she said, if you want to be the CEO of a Pilates studio, then you have to go live that dream life. And this is exactly what I had to think about years ago, before this podcast ever existed and I was going to open my own space, and I was like faith. I've been a manager, but I've never been a studio owner, as if they were two different things. And I was like, hold on, what if I knew what I needed to do do this, and how does my day change, and what things piss me off, and what things take my time and by changing before we even open the studio, because we had, like, four months between when we decided to open the studio and opening the studio, I started to change what I responded to and how I responded to it, because of, well, if I was a studio owner, I wouldn't actually have time to deal with this little shenanigan thing over here right now. So I'm just not gonna deal with that, because this is what I'm making time for.Lesley Logan 22:51  I'm just not gonna deal with that, because this is what I'm making time for. So I really, really love it. And then she said, you can figure this out by asking what is going to move the needle forward. Brad Crowell 23:02  One small step. Lesley Logan 23:02  Yeah, I love it. She was great. It was really fun. We packed a lot in here. So I just really enjoy you, Sarah Alysse Bobo. I hope to see you. She's in Florida. We should reach out. Brad Crowell 23:12  Oh, cool. Lesley Logan 23:13  Hopefully we'll see you on the tour. And you guys, I'm Lesley Logan. Brad Crowell 23:17  And I'm Brad Crowell. Lesley Logan 23:18  One more time, thank you again for listening to our amazing podcast. We are in the top 1.5% because of you. And more on that, in the December episodes we've already recorded, and you know would mean a world to us, to for you to take your favorite, Be It Pod episode, and share it with a friend, that'd be so, so great. Let us know. Send in your questions, send in your aha moments, send us Your FYF so we can celebrate you. So we can answer your questions. So we can support you each support you each and every day on your journey to be it till you see it. Have an amazing day. Lesley Logan 23:46  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 24:16  It is written, filmed and recorded by your host, Lesley Logan and me Brad Crowell.Lesley Logan 24:35  It is transcribed, produced and edited by the epic team at Disenyo.co. Brad Crowell 24:40  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 24:47  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 24:50  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this special Thanksgiving episode Content Is Profit, we dive deep into the game-changing concept of "Minimal Viable Content" inspired by BJ Fogg's "Tiny Habits." Learn how simplifying your content creation can lead to massive wins, just like it did for us—hint: it involves scoring BIG with $100K in sales. Don't miss our practical tips: - How to overcome barriers and make content creation a breeze. - Why the quality of your message triumphs over production value. - Real-life success stories, including a vlogger's rise with "minimal viable vlog.” And don't forget to go to www.bizbros.co/monetize to get started on your 6-figure journey! Enjoy! Timestamped Overview: 00:00 We have a surprise for you! 05:39 Exploring content consistency with limited resources. 08:43 Tiny Habits: small steps ensure content consistency. 11:32 Motivation drove live stream; self-detachment was key. 13:11 Maximize online presence efficiently with available resources. 18:51 Practicing skills leads to better results. 22:05 Identify and target where your audience engages. 25:57 Visit www.bizbros.co/monetize for content success tips. 28:33 Experimenting with minimal viable content gains traction. Connect with Fonzi: Facebook Instagram LinkedIn Twitter Connect with LUISDA: Facebook Instagram LinkedIn Twitter Subscribe to the podcast on Youtube, Apple, Spotify, Google, Stitcher, or anywhere you listen to your podcasts. You can find this episode plus all previous episodes here. If this episode was helpful, please don't forget to leave us a review by clicking here, and share it with a friend.

In this week's episode, Hemma visits with Stephanie Weldy to discuss the science behind behavior design, with practical models and methods to unpack and design for influencing desired behaviors. Stephanie is an expert at the intersection of behavior design and employee wellness and chief of staff for Dr. BJ Fogg, renowned author of Tiny Habits, creator of Fogg Behavior Design, and a Stanford University behavior scientist. Tune it to learn how to design behaviors for impact at work and home and how to think about influencing behaviors in the context of your compliance function and beyond. Highlights include:  ·       How to help people do what they already want to do and help them feel successful ·       The Fogg Behavior Model - Designing the coincidence of motivation, ability, and prompts to encourage enduring behaviors (B=MAP) ·       A system for drafting corporate compliance programs that have the impact of influencing human behaviors  ·       Unpacking and analyzing existing habits or behaviors and designing modifications  ·       Why New Year's resolutions or policy aspirations might fail, and how to leverage the ‘Motivation Wave' Biography Stephanie Weldy, M.Ed., is an expert at the intersection of Behavior Design and employee well-being. She works with BJ Fogg, PhD, Stanford Behavior Scientist and NYT bestselling author of Tiny Habits, to teach industry innovators how to use Behavior Design in the products and services they are building to help people be healthier and happier. Stephanie previously led comprehensive wellness programs in higher education, non-profit, and government settings. Stephanie practices what she teaches daily as a working mom to two tiny humans (ages 3 and 5). She has a master's degree in Education in Community Health and is a certified Wellcoach and Tiny Habits® coach. Resources ·       bjfogg.com ·       behaviormodel.org ·       Online Course: bjfogg.com/learn ·       LinkedIn: https://www.linkedin.com/in/stephanieweldy/  Join the Great Women in Compliance community on LinkedIn here.

The SHOCKING Reason You're Sabotaging Your Success – In this must-listen episode of the Passion Struck podcast, host John R. Miles interviews cognitive scientist Art Markman to uncover why so many of us struggle to achieve our goals. It's not just about effort—how misaligned actions and values quietly undermine our success. Art reveals how understanding your brain's natural tendencies can help you align your behaviors with your values, leading to sharper decision-making, stronger discipline, and deeper empathy.John R. Miles and Art Markman dive into practical strategies for overcoming cognitive biases, building mental resilience, and mastering habits that drive success. If you're ready to stop sabotaging yourself and finally achieve your goals, this episode is packed with actionable insights you can't miss!Full show notes and resources: https://passionstruck.com/art-markman-unlock-unstoppable-success/SponsorsBabbel: Unlock the power of learning a new language with Babbel's innovative system. Passion Struck listeners can get 60% off their subscription at Babbel.com/PASSION.Hims: Regrow your hair before it's too late! Start your free online visit today at Hims.com/PASSIONSTRUCK.Quince: Experience luxury for less with Quince's premium products at radically low prices. Enjoy free shipping and 365-day returns at Quince.com/PASSION.For more information about our sponsors and promo codes, visit: passionstruck.com/dealsIn this episode, you will learn:How misaligned actions derail your successUsing cognitive science to make better decisionsBuilding discipline and mental strengthThe surprising link between empathy and leadershipBreaking free from cognitive biases to lead more effectivelyConnect with Dr. Art Markman: https://provost.utexas.edu/the-office/art-markmans-bio/Order Passion StruckUnlock the principles that will transform your life! Order my book, Passion Struck: Twelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life. Recognized as a 2024 must-read by the Next Big Idea Club, this book has earned accolades such as the Business Minds Best Book Award, the Eric Hoffer Award, and the Non-Fiction Book Awards Gold Medal. Order your copy today and ignite your journey toward intentional living!Catch More Passion StruckMy solo episode on How to Live Intentionally With Passion and PerseveranceCan't miss my episode with Katy Milkman on Creating Lasting Behavior Change for GoodWatch my episode with Angela Duckworth on the Keys to Achieving Long-Term SuccessDiscover my interview with Amy Leigh Mercree on Master Your Aura, Master Your LifeCatch my interview with BJ Fogg on How Tiny Habits Can Transform Your LifeIf you enjoyed this episode, please leave us a review! Even one sentence helps. Be sure to include your Twitter or Instagram handle so we can personally thank you!

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2345: Kalen Bruce explains how you can help your children build positive habits using the Tiny Habits method developed by BJ Fogg. By starting with small, simple actions tied to existing routines and celebrating immediate successes, parents can empower their kids to create long-lasting habits that will shape their future. This method turns habit-building into a fun, rewarding experience that sticks. Read along with the original article(s) here: https://freedomsprout.com/tiny-habits/ Quotes to ponder: "Habits like running, writing, reading, and lifting weights can start tiny, and become huge, gradually." "Instead of trying to exercise, become a person who exercises regularly." Episode references: Tiny Habits by BJ Fogg: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything/dp/0358003326 Learn more about your ad choices. Visit megaphone.fm/adchoices

Pat Flynn and Matt Gartland share insights on impostor syndrome–and more–from their community of thousands of developing entrepreneurs.— YOU'LL LEARN — 1) The mindset shift that stops self-doubt2) The three daily questions that build confidence3) Why to seek more uncomfortable situationsSubscribe or visit AwesomeAtYourJob.com/ep997 for clickable versions of the links below. — ABOUT PAT AND MATT — Pat Flynn is a popular podcaster, author, and founder of several successful websites, including SmartPassiveIncome.com, where he helps people build thriving online businesses. He has been featured in Forbes and in the New York Times for his work. He calls himself "The Crash Test Dummy of Online Business" because he loves to put himself on the line and experiment with various business strategies so that he can report his findings publicly to his audience.He is also the author of Let Go and Wall Street Journal bestseller Will It Fly?. He speaks on the topics of product validation, audience engagement, and personal branding. Pat is also an advisor to Pencils of Promise, a nonprofit organization dedicated to building schools in the developing world. Pat lives in San Diego with his wife April and their two children.Matt Gartland is an entrepreneur, startup advisor, investor and the co-founder and CEO of SPI Media, where they help everyday people become experienced entrepreneurs through community-powered learning, connection, and support. He's also the co-founder of Fusebox, as well as an advisor at several startups. He's an expert when it comes to operations, finance, pricing, product development, and customer experience as well as empowering marketing and sales. • Podcast: Smart Passive Income Podcast with Pat Flynn• Website: SmartPassiveIncome.com• Community Website: SmartPassiveIncome.com/all-access• Book: Let Go: Expanded Edition: How to Transform Moments of Panic into a Life of Profits and Purpose— RESOURCES MENTIONED IN THE SHOW — • Book: Tiny Habits: The Small Changes That Change Everything by BJ Fogg• Book: Intelligent Change The Five Minute Journal - Original Daily Gratitude Journal 2024 for Happiness, Mindfulness & Reflection - Daily Affirmations - Undated Life Planner Journal for Women & Men by Intelligent Design• Book: Rocket Fuel: The One Essential Combination That Will Get You More of What You Want from Your Business by Gino Wickman and Mark Winters• Book: Range: Why Generalists Triumph in a Specialized World by David Epstein• Book: The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness by Jonathan Haidt• Book: Give to Grow: Invest in Relationships to Build Your Business and Your Career by Mo Bunnell• Book: Dark Matter: A Novel by Blake Crouch• Past episode: 317: How to Form Habits the Smart Way with BJ Fogg, PhD• Past episode: 453: Why Generalists Succeed and How to Learn Like One with David Epstein• Past episode: 474: How to Turn Your Boss, Colleagues, and Customers into Superfans with Pat Flynn• Past episode: 642: How to Identify Your Career Season and Land Your Dream Job with Ramit Sethi• Past episode: 653: Training Your Mind to Conquer Stress, Pressure, and Underperformance with Dr. Ellen ReedSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How can we shift our thinking in order to break a pattern? And how can we take positive action to make transformative changes in our lives? That's the focus of Scott Miller's new book, “Master Mentors Vol. 2.” It examines key insights from 30 of the world's most transformational leadership thinkers – including Seth Godin, Susan Cain, General Stanley McChrystal and more – and provides simple steps to implement the same insights in your own life.  In today's episode, Scott joins me to talk about the most valuable lessons he's learned from his own mentor, the concept of transformational insight, the subtle nuances between self-worth, self-esteem and self-confidence, why vulnerability is a key element of leadership, and more. “I think the power of transformation has the power for you to see yourself differently. It has the power for you to challenge your paradigm, your mindset, your belief system, to say, gosh, I always thought about gratitude in this way, but now I'm gonna think about gratitude in this way. Or I thought about what's next for me or my business model. They're personal and professional. I think it's really intended to help kind of shake you to say you've been in this pattern of thinking this line of behavior and just shaking a little bit to say, is that serving you well? Is that serving those around you?” – Scott (06:03) Top 3 Takeaways  A mentor can be anyone. “I don't think you have to know or be in an intimate relationship, professional relationship with your mentor at all,” Scott says. It doesn't matter that you can't meet with them for one-on-one guidance; a mentor is anyone who helps you understand how to improve your life, and in the age of podcasts and YouTube, you can get that wisdom in a variety of ways.  Try to assume positive intent. Everybody makes mistakes, and sometimes even the most well-intended words come out wrong. A person's words say more about them than they do about you.  Self-worth is inherent and unchanging. “Self-esteem and your self-confidence ebbs and flows based on your sense of self and the kind of relationships you're in and the things that you do that you value or don't value,” Scott says. “But your self-worth cannot be changed and no one else can change it.” In This Episode (01:13) Why you don't need to meet your mentor to benefit from their wisdom (05:21) Scott's definition of a transformational insight (07:14) The practical applications of insights, and using them to transform your life (11:30) Bobby Herrera's life-changing bus ride (22:50) Self-worth vs self-esteem vs self-confidence (31:51) “Your future truth should be your present.” (36:03) BJ Fogg and the power of tiny pattern-breaking habits Resources & Links Billy Samoa  https://billysamoa.com/ https://www.facebook.com/BillySamoaSaleebey/ https://twitter.com/BillySamoa https://www.instagram.com/billybelieve/ https://www.youtube.com/channel/UCCjQ9RSxYqDS4_VxBHNyQJw https://www.linkedin.com/in/billysamoa/ https://billysamoa.com/podcast-archive/ https://billysamoa.com/video-carousel/ https://billysamoa.com/blog-with-sidebar/ Scott Miller https://www.scottjeffreymiller.com/ https://www.facebook.com/scottmillerj1 https://twitter.com/scottmillerj1 https://www.instagram.com/scottjeffreymiller/ https://www.linkedin.com/in/scottmillerj1/ Mentioned https://tinyhabits.com/book/ https://bobby-herrera.com/ https://www.franklincovey.com/speakers-bureau/sean-covey/ This is an encore episode and was originally published on August 26, 2022 Learn more about your ad choices. Visit megaphone.fm/adchoices

Asheesh Advani discusses why the old rules of leadership no longer apply—and what to do differently today. — YOU'LL LEARN — 1) Why our idea of achievement needs a rework 2) Why to befriend both older and younger people 3) An under-utilized tactic for dramatically accelerating your career learning Subscribe or visit AwesomeAtYourJob.com/ep986 for clickable versions of the links below. — ABOUT ASHEESH — Asheesh Advani is the CEO of JA (Junior Achievement) Worldwide, one of the largest NGOs in the world dedicated to preparing youth for employment and entrepreneurship. During his leadership tenure, JA Worldwide has been selected annually as one of the top 10 social good organizations in the world and been nominated for the Nobel Peace Prize. Advani is also an accomplished entrepreneur, having led two venture-backed businesses from start-up to acquisition. He is an in-demand speaker and regular contributor at major conferences, having served as a panelist or moderator at the World Economic Forum, the United Nations, the Young Presidents Organization, and Fortune 500 corporate gatherings.• Book: Modern Achievement: A New Approach to Timeless Lessons for Aspiring Leaders • Book site: ModernAchievement.com • Website: JAWorldwide.org — RESOURCES MENTIONED IN THE SHOW — • Book: Triggers: Creating Behavior That Lasts--Becoming the Person You Want to Be by Marshall Goldsmith and Mark Reiter • Book: The Magic of Thinking Big by Schwartz David • Article: “Let's ‘Double-Click' on the Latest Cringeworthy Corporate Buzzword” by Te-Ping Chen and Nicholas G. Miller • Past episode: 317: How to Form Habits the Smart Way with BJ Fogg, PhD — THANK YOU SPONSORS! — • Jenni Kayne. Use the code AWESOME15 to get 15% off your order!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Marie-Hélène Pelletier argues that resilience isn't a trait and provides a customizable path to develop yours. — YOU'LL LEARN — 1) Why no one should assume they're resilient 2) How to design your Resilience Plan 3) The tiny actions that build big resilience Subscribe or visit AwesomeAtYourJob.com/ep978 for clickable versions of the links below. — ABOUT MARIE-HÉLÈNE — Throughout her career in business management and psychology, Dr. Pelletier has spearheaded the dialogue on the crucial issues of leadership resilience and work performance. Drawing on her extensive background in corporate, insurance, governance and public sectors, she brings an international perspective and unique expertise on leadership. She is a practicing leadership psychologist and executive coach with over 20 years of experience and holds a Ph.D. and an MBA from the University of British Columbia. Marie-Hélène is a Member of the Global Clinical Practice Network of the World Health Organization, and past Director on the boards of the Canadian Psychological Association and the International Association of Applied Psychology. She has presented and authored and co-authored a number of industry and academic publications and has won numerous academic and industry awards. In 2024, Dr. Pelletier published her award-winning book, The Resilience Plan: A Strategic Approach to Optimizing Your Work Performance and Mental Health.• Book: The Resilience Plan: A Strategic Approach to Optimizing Your Work Performance and Mental Health• LinkedIn: Marie-Hélène Pelletier • Website: TheResiliencePlan.com • Worksheets: The Resilience Plan Worksheets — RESOURCES MENTIONED IN THE SHOW — • Book: Mind Over Mood: Change How You Feel by Changing the Way You Think by Dennis Greenberger and Christine A. Padesky• Past episode: 317: How to Form Habits the Smart Way with BJ Fogg, PhD • Research: "Building a Practically Useful Theory of Goal Setting and Task Motivation" by Edwin Locke and Gary LathamSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why do small habits make a big difference? Tiny habits are small, simple actions that can be easily integrated into your daily routine. These habits may seem insignificant on their own, but when practiced consistently over time, they can lead to significant changes in your life. One of the reasons tiny habits are so powerful is that they are easy to stick to. When starting a new habit, it can be overwhelming to think about the big picture and all the changes you need to make. Tiny habits, on the other hand, are manageable and do not require a significant amount of effort. This makes it more likely that you will follow through with them and eventually form a lasting habit. Once you establish a small habit, it can be the foundation for building other positive habits. In addition, tiny habits can be used to address specific areas of your life that you want to improve. Whether it's for personal growth, career advancement, or physical health, small habits can be tailored to your specific goals. BJ Fogg, a behavior scientist and founder of the Behavior Design Lab at Stanford University, joins us on the Greatness Machine to talk about his new book, Tiny Habits: The Small Changes That Change Everything. In this episode, Darius and BJ talk about habit formation and how to create big changes by starting small. They also discuss the various applications of Tiny Habits in areas such as personal development, health, and business. Topics include: BJ explains the Fogg Behavior Model and Tiny Habits Method BJ reveals one habit he had to get rid of Effects of disruptive behavior and how to manage them Homeostasis and change Setting the bar low as a key to behavior change Creating action prompts and anchors for new habits Why it is important to celebrate successes How tiny habits can lead to big changes And other topics… Connect with BJ: Website: https://www.bjfogg.com/ Website: https://tinyhabits.com/  Website: https://behaviormodel.org/  Website: https://www.foggmethod.com/  Book: https://tinyhabits.com/book/ LinkedIn: https://www.linkedin.com/in/bjfogg/  Instagram: https://www.instagram.com/bjfogg/  Connect with Darius: Website: https://therealdarius.com/ Linkedin: https://www.linkedin.com/in/dariusmirshahzadeh/ Instagram: https://www.instagram.com/imthedarius/ YouTube: https://therealdarius.com/youtube Book: The Core Value Equation https://www.amazon.com/Core-Value-Equation-Framework-Limitless/dp/1544506708 Learn more about your ad choices. Visit megaphone.fm/adchoices

In today's episode, we delve into the fascinating world of behavior design with BJ Fogg, a renowned behavior scientist and founder of the Behavior Design Lab at Stanford University. BJ's pioneering work focuses on understanding and influencing human behavior through innovative models and methods. His groundbreaking research, including the widely acclaimed Fogg Behavior Model and the Tiny Habits method, has been featured in prominent publications such as The New York Times and Forbes. BJ shares his insights on how tiny changes can lead to significant transformations, debunks common myths about habit formation, and offers practical strategies for creating lasting positive behaviors. Join us for an insightful conversation with BJ Fogg, where he reveals the secrets to designing behaviors that lead to lasting change. Discover how tiny habits can transform your life, why common myths about habit formation are misleading, and how to create positive habits effortlessly. Plus, explore the importance of celebration and positive emotions in reinforcing new behaviors. Don't miss this episode packed with practical tips and strategies to help you build habits that stick and achieve your goals! What to Listen For Introduction – 0:00 What are the most common myths about habit formation and why they are misleading? What are tiny habits and how can they lead to significant changes? Practical examples of tiny habits you can implement in your daily life. How can you leverage your emotions to rapidly create great habits – 10:57 Why are positive emotions crucial for habit formation? The concept of celebration and how it accelerates habit development. Practical Application of Tiny Habits – 16:01 How do you design tiny habits into your existing routines? Real-life examples of how tiny habits can transform your behavior. The Secret to Breaking Bad Habits – 32:30 Strategies for untangling bad habits and creating lasting change. The three phases of the Behavior Change Master Plan. Technology and Behavior Change – 43:01 How does technology positively and negatively impact your habits? Practical tips for managing screen time and fostering positive behaviors. Tiny Habits for Kids – 49:20 How parents can use tiny habits to instill good behaviors in children. The importance of creating an environment that celebrates and reinforces positive change. Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3230: Trying to build good habits can often backfire. Nir Eyal explains the critical differences between habits and routines, and why understanding these differences is essential for effective behavior change. Learn how to avoid common pitfalls and use the right strategies to improve your life. Read along with the original article(s) here: https://www.nirandfar.com/habits/ Quotes to ponder: "Habit works by generating an impulse to do a behavior with little or no conscious thought." "If some magic laundry-folding fairy appeared and told you not to worry about the task, you'd happily go about your day." "Unlike a routine, which feels uncomfortable to do, in the case of a habit, not doing a behavior feels bad." Episode references: Tiny Habits by BJ Fogg: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything/dp/0358003326 Learn more about your ad choices. Visit megaphone.fm/adchoices