Podcasts about do life better

A Buddhist doctor/nun on how we're all addicted to something—and how to reduce craving.Sister Dang Nghiem, MD, (“Sister D”) was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015).This episode is part of our monthlong Do Life Better series. We talk about:Sister D's Buddhist version of the 12 step program, which is a combination of two canonical buddhist lists: the 4 Noble Truths and the Eightfold PathHow willpower doesn't fit into the Buddhist path of understanding and working with addiction How to change addiction at its rootPractical applications of mindfulnessSelf-compassionThe importance of social supportHer thoughts on our relationships to our phones And moreRelated Episodes:Do Life BetterThis Episode Will Make You Stronger | Sister Dang NghiemThe Science Of Manifestation | James DotySign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.meditatehappier.com/podcast/tph/sister-d-899See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to use your innate mindfulness to turn the volume down, or even uproot, your everyday addictions.Dr. Judson Brewer is the Director of Research and Innovation at the Mindfulness Center and professor in Behavioral and Social Sciences and Psychiatry at the Schools of Public Health & Medicine at Brown University. He is the author of several books, including The Craving Mind, Unwinding Anxiety, and The Hunger Habit.This episode is part of our monthlong Do Life Better series. We talk about:Jud's definition of addictionThe difference between the scientific view and the Buddhist view on addictionThe buddhist concept of Dependent originationDopamine and dopamine fastingA three gear plan for sticking to your resolutions Judson's disenchantment with the term “mindfulness”What we need to know about willpowerThe two types of stress – and its impact on our behavior What makes us resilient – and why it mattersHow community plays a role in making habit changesAnd finally, a friendly debate on whether there is such a thing as healthy anger?Related Episodes:Do Life BetterGet Fit SanelyThe Anti-Diet | Evelyn TriboleThe Science of Why You Eat When You're Not Hungry–And How to Stop | Judson BrewerModern Life Is Making You Sick, but It Doesn't Have To | Gabor MatéWhy We're All Suffering from Racial Trauma (Even White People) -- and How to Handle It | Resmaa MenakemI Just Went Through A Career Earthquake: This Is What's Next.How to Break Your Anxiety Habit | Judson Brewer Sign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.meditatehappier.com/podcast/tph/judson-brewer-898Additional Resources:MindShift RecoverySee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions.Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as “one of the most popular podcasters in history.” This episode is part of our monthlong Do Life Better series. We talk about:The challenge–and gift–of failureGetting comfortable with discomfort and riskThe notion of luck The balance between your relationships and your work Why scale isn't always the answer Success vs. happiness And much moreRelated Episodes:Do Life BetterSanely Ambitious #321 The Joy of Being Wrong | Adam GrantRethinking Success | Mia BirdsongSign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://meditatehappier.com/podcast/tph/guy-raz-896See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to be less stressed and more productive.Nolitha Tsengiwe, a Dharma teacher and board member at Dharmagiri Retreat Center, in South Africa. She is also a graduate of Insight Meditation Society teacher training.This episode is part of our monthlong Do Life Better series. In this episode we talk about:How to weave mindfulness into your day without requiring a big formal sitHow to have healthy conflict in the workplaceOur attempts to explain the ineffableAnd much moreRelated Episodes:Do Life BetterSanely AmbitiousSign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.meditatehappier.com/podcast/tph/nolitha-895Additional Resources:Listen to Nolitha's talks on DharmaSeed See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Burnout is on the rise. Two experts show us how to combat it.Dr. Kristin Neff is an Associate Professor of Educational Psychology at the University of Texas at Austin. She is a pioneer in the field of self-compassion research, conducting the first empirical studies on self-compassion more than twenty years ago. Christopher Germer is a clinical psychologist and lecturer on psychiatry at Harvard Medical School. He also co-developed a highly impactful program called Mindful Self-Compassion, which has been taught to over 100,000 people across the world.This episode is part of our monthlong Do Life Better series. We talk about:How to know if you are burnt outThe three main symptoms of burnout, their causes, and their health consequencesThe three components of self-compassion and how they can help The inner critic and why we kick our own assesHow to draw appropriate boundaries with your bossThe difference between tender and fierce self-compassionTools for dealing with perfectionism without letting go of high standardsRelated Episodes: Do Life BetterSanely Ambitious Kryptonite for the Inner Critic | Kristin Neff#360 Self-Compassion Ain't Always Soft | Kristin Neff#310 The Scientific Case for Self-Compassion | Chris GermerFor the Burned Out, Fried, and Exhausted | Emily & Amelia NagoskiSign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://meditatehappier.com/podcast/tph/neff-germer-894Additional Resources:Self-compassion event with Kristin Neff & Dan HarrisThe Self-Compassion TestThe Center for Mindful Self CompassionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A candid conversation about money: How much is enough? How to find real security?Sebene Selassie, an author and meditation teacher. She writes the popular newsletter Ancestors to Elements and her first book is called, You Belong. Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod.This episode is part of our monthlong Do Life Better series. We talk about:How much is enough The illusion of security The importance of being able to talk to your friends about this stuffThe power of identifying your own money story, in other words, finding the point of origination for your own neuroses on the subjectRelated Episodes:Do Life BetterHow to Avoid the Toilet Vortex of Anxiety | Sebene Selassie and Jeff WarrenHow to Stay Calm No Matter What's Happening | Sebene Selassie and Jeff WarrenMeditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff WarrenMeditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-ConsciousMeditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff WarrenSign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.meditatehappier.com/podcast/tph/meditation-party-892Additional Resources:Register for Meditation Party at Omega, October 24 - 26, 2025Allison Strickland's GoFundMeSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Wharton professor shares practical tips on increasing your financial security, and eradicating the taboo around financial conversations.Dr. Wendy De La Rosa is an Assistant Professor at The Wharton School at the University of Pennsylvania. She focuses on behavioral science to improve consumers' financial well-being.This episode is part of our monthlong Do Life Better series. We talk about:Psychological and technological tools for taking control of your finances How to get a handle on small frequent purchasesThe relationship between our environment and our financesFinancial shame How our parents relationship with money impacts us as adultsThe G.I. Joe Fallacy, and the misconception that “knowing is half the battle” when it comes to our financial health10 financial questions to ask your romantic partnerHow to eliminate the taboo of financial conversationsAnd much moreRelated Episodes: Do Life Better 543. The Psychology of Money | Morgan Housel#402. How To Work Around Your Own Irrationality | Richard Thaler#345 How to Change Your Habits | Katy MilkmanSign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.meditatehappier.com/podcast/tph/de-la-rosa-891See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The science and dharma of mindful eating. How it can stop over eating—and how to actually make the habit.Brother Pháp Lưu is an ordained monk in the Plum Village tradition started by Zen Master Thích Nhất Hạnh. He's worked with scientists at Dartmouth College and the Harvard T.H. Chan School of Public Health to develop research on the effect of Plum Village mindfulness practices on children.This episode is part of our monthlong Do Life Better series. We talk about:The health benefits of mindful eatingThe line between moderation and restriction The five contemplations before eating The basic steps of mindful eating How to ensure mindful eating doesn't feel like a chore or burdenFasting and our culture's dysregulated relationship to foodMindful consumption in generalThe four nutrimentsAnd much moreRelated Episodes:Do Life BetterGet Fit SanelyThe Anti-Diet | Evelyn TriboleThe Science of Why You Eat When You're Not Hungry–And How to Stop | Judson BrewerSign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.meditatehappier.com/podcast/tph/phap-luu-889See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What exercise does to your brain—and how to actually do it regularly.Wendy Suzuki is a Professor of Neural Science and Psychology at New York University, where she is also the first Asian-American Dean of the College of Arts and Science. She is the author of two books, Good Anxiety and Healthy Brain, Happy Life.This episode is part of our monthlong Do Life Better series.We talk about:How exercise not only enhances cognitive function but also protects against age-related cognitive decline and neurodegenerative diseases. The difference between cardio and strength trainingWhether it matters if you track your stepsHow to sustain your motivation to exerciseAnd practical tips on how to start, restart or increase an exercise habitWe also talk about the brain benefits of sleep, meditation, and healthy eating (with a detour into ways to counteract the potentially unhealthy obsession with being healthy)And finally, we talk about the counterintuitive benefits of anxietyRelated Episodes:Do Life BetterGet Fit SanelySleep BetterThe Anti-Diet | Evelyn TriboleSign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.meditatehappier.com/podcast/tph/wendy-suzuki-888See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dan briefly whittles down his top 10 takeaways from the science of behavior change.In this episode we talk about:How our brain's evolution for short-term survival makes long-term goals harderPicking the right goalsMaking it easyLeveraging fresh startsHow to make goals a team sportThe crucial role of mindfulness and self-compassionThis episode is part of our monthlong Do Life Better series. Related Episodes:The Science of Making – And Keeping – New Year's Resolutions | Hal HershfieldHow To Change Your Habits | Katy MilkmanWhy Your Bad Habits (And Addictions) May Be Getting Worse – And How Mindfulness Can Help | Dr. Jud BrewerSign up for Dan's newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: www.meditatehappier.com/podcast/tph/dan-solo-habit-formationAdditional Resources:Download the Happier Meditation app today.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We're diving deep in today's episode! Have you ever avoided feeling a certain way? Like you were really sad but found a way to be happy with a pint of ice cream? Did you have a bad day and retail therapy sounded like the only thing that would help? That's what we're talking about today! If we become aware of our behaviors and feelings, we can create a big beautiful life by being willing to "feel the fear and do it anyways". That's of course one example among so many real life scenarios. Join me and let's Do Life Better! 

Hey! Heads up this isn't a practical Step 1, 2, 3 episode. I'm really happy and want to share my secret so you can find some happy in your life. Come with me and Do Life Better! 

One thing I hear moms tell me they want is to be MORE PRESENT. We know that in our daily life we have a lot of distractions pulling our attention away. And this is a problem when we are being pulled away from the tasks and people that are meaningful to us.  Being a present parent allows us to engage, pour into and ENJOY our kids - and this has been a struggle of mine over the years - and a struggle I coach other moms through  I polled my Facebook community on what keeps them from slowing down and being present - and the feedback was a resounding 'the mental to-do list!'.  That streaming list in the back of our minds of 'what we SHOULD be doing RIGHT NOW!'. I call this the mental chatter.  I also call this a thought trap - an autopilot thought keeping us stuck in a pattern that isn't serving us and making our lives better.  Why do we want to be more present in our parenting and life? To nurture/improve our relationships To become more aware of what is available for us to enjoy in the here and now To be more relaxed rather than ruminating on the past or spinning with anxiety about the future To be more mindful and proactive rather than on autopilot and reactive You might want more presence if you feel like: Your phone gets more attention than the people in your life You feel disconnected from others or your life You are often mentally distracted You really aren't enjoying what is happening, you kinda just numb and coast right through it  The number on reason being present is hard is because of the MENTAL CHATTER. I want you to harness the power of the CBT model to see that your thoughts create your feelings and your feeling create your behaviour.  I have an example of how I made a MINDSET shift that changed how I showed up during quarantine in a way that made me feel OPEN rather than made me feel constant rushed.  Tips for slowing down and showing up to be more present as a mom, and in your life: Brain dump - declutter your brain Prioritize - this is a list of OPTIONS, now it is time to MAKE CHOICES Scheduling what NEEDS to be done - scheduling it in brings you freedom because you know there is time for what needs to get done Removing the distractions - from the phone to your time to your space Be proactive with what you will show up for - plan out specific activities/time frames that you will commit to showing up for   Helpful links Listen to Are you stuck in the hustle for happiness Listen to Why you are too busy (by enneagram type)  Blog post on Do Life Better with a Brain Dump Join the  Simple on Purpose Community Facebook group  Sign up for the Simple Saturdays bi-weekly (FUN/HELPFUL) email   Full episode transcript  Welcome to the Simple on Purpose podcast. This is a place for you, Mama, to come and feel refreshed. Because if you are going through your life, feeling resentful, feeling frustration, this is a sign you've been on autopilot letting life just happen to you instead of living it on purpose. And I say that because I've been there. I have been there - when I realized I was living my life on autopilot just building up this life of stuff and reactions and relationships that I didn't really want. I wanted something different. I wanted a life of action and purpose. I wanted to parent with presence and peace. I wanted to enjoy my husband, my kids myself. This all took me on a journey to simplify, slow down and show up for my life on purpose. So today we're going to talk about presence. And do you ever have those weekends where you kind of like solo parenting? For me, my husband works a week on a week off. So for that one week, I am just all in momming so hard. And the weekends feel extra long. This past weekend, my daughter and my son, my oldest son, both had the opportunity to be what we call king or queen for the day. So we've been doing this sticker chart thing for over a year. And they really like it.

Can you believe we have reached episode 100? Since we have come so far, it is time to pause and reflect. We can get so caught up in the day to day busyness that we can forget the bigger picture. Also, this is the end of a very long first season. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and do your life even better.

It's time to turn that inner critic into your own personal coach. Focusing on that harsh, unhelpful self-talk probably hasn't gotten you anywhere, so let's turn it into constructive thinking. You show up with empathy, compassion, and positivity for your friends and loved ones, so start doing the same for yourself. In this Feel Good Friday, I'll give you the inspiration and tips you need to be your own coach. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

What if we spent as much time looking for the positives as we do focusing on the negatives, the stresses, the things that make us worried and anxious. There is an abundance of positives around you, that is, when you stop and intentionally notice it. Even when things are going wrong, when you are having a struggle day, or when everything seems to be going against you, if you look for it, you will still find positives all around you. Where you focus is where you end up. If you focus on the negatives, that’s where you and your energy will end up. However, if you focus on the positives, your energy and internal dialogue will follow. Let’s start something. When you take one photo per day of something you are grateful for, you start noticing more positive things and moments each and everyday. In fact, it has been proven to even reduce depression. This thing or moment you are grateful for doesn’t have to be anything big. It can be just an everyday thing, like clean sheets, or a fresh coffee, or time with your friends, a good book, the sunrise, anything that brings you a little joy. So, I’m going to start posting one image per day of something I am grateful for as part of my instagram stories, and I'd love for you to join me. Make sure you use #doinglifegratefully and tag me in @davejorna and @dolifebetterpodcast. Also, if you want to challenge or invite someone to join in, tag them in your post. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

You have more inner strength than you could ever imagine. For today's Feel Good Friday, I thought we would do something special by revisiting the incredibly powerful words and story of our very first guest, Matthew Ames. You may remember that after he fell ill with Strep A, he was given a 1% chance of survival only if they amputated his limbs. The resilience, hope and love shown by Matthew and his wife, Dianne during the recovery and in forming their new life continues to inspire me today. I thought there was no one better than Matthew to give you a little boost today and remind you that yes, you are far stronger than you know. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Too often, we set our life’s goals based on the fear of not living up to someone else’s ideals or expectations. We also find ourselves making our choices based on the fear of not experiencing the same as everyone else, of being left behind, or of being judged for opting out. But, when this happens, you end up living life based on their rules, not your own. During this Feel Good Friday, I dive into why and how you can set your own life’s goals and make your own choices based on your values, beliefs and gifts. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Experiencing true happiness doesn't mean that you need to have an absence of sadness. Instead, you can be both happy and sad at the same time but only if you let yourself be open to the different experiences. For this Feel Good Friday, we revisit some wisdom and inspiration from Steve Willis (aka Commando Steve) as he shares about the importance of tapping into your intuition and allowing yourself to experience the range of emotions in their fullness. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

What do you desire the most in life? For most of us, this can be a difficult question to answer. But, it's in seeking this desire that you can find your truest self, and in doing so, reach well beyond your current situation. Today's guest is Michael Puhle, his mission is to inspire the globe to be more ambitious and as a result, more fulfilled. He will share with you how you can achieve beyond your current situation. Michael's career path had the eternal battle of ‘following others opinions vs. finding his own way’ causing four career changes before the age of thirty. It was while being an admitted solicitor in NSW that Michael found his love and skill for advocacy, persuasion and emotive speech. Then as you’ll hear, tragedy struck his family in 2011 and Michael was compelled to change tack. Michael believes the right words, delivered in the right way, by the right source can change your life; and it’s his mission to inspire the world through executive coaching to his online program - the Eight Week Life Hack; speaking on a range of topics; as well as hosting his Words With Oz - The Essay Question Podcast. During this chat, we do briefly discuss suicide, so if you are effected in any way, please call lifeline’s national 24/7 counselling service on 13 11 14. And, for our listeners outside of Australia please contact your local crisis centre or your family doctor. Michael shares: - Moving from a focus of profit to purpose - How to inspire someone beyond their current situation - The importance of your core values - Acting in line with that which you desire - Achieving audacious goals Michael's challenge for the week is to answer the following questions each night before bed: - What are your 2 happy moments from today - "I am happiest when ..." - "It's more important for me to ... than to ..." - "In 10 years time, I see myself ..." - "Today I was passionate about ..." You can connect with Michael at: - https://www.instagram.com/wordswithoz/ - http://www.wordswithoz.com - Words With Oz - The Essay Questions Podcast Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and do your life even better.

Bring to mind the last thing you purchased or achieved believing that it would make you happier. How long did that happiness last? And how long did it take before the novelty wore off and you started chasing after the newer model or the next goal? My guess is it probably only took a few weeks. Getting what you want doesn’t great real happiness, instead it’s wanting what you have. During this Feel Good Friday, I’ll take you through some ways you can gain extra happiness even if you don't have all the things you want. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

If you had $86400 and someone stole $10, would you throw away the remaining $86390 chasing down that $10 or trying to get even with that person. Or, would you simply move on since you still have the remaining amount in the bank. You would probably move on wouldn’t you. We all have 86400 seconds in a day, yet we sometimes let that 10 seconds of someone else’s negativity or own stress ruin what ever is left of your 86390 seconds within that day. This Feel Good Friday will give you the motivation, tips and habits you need to helping you move on from those unhelpful moments and help you make each moment count. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

You aren’t here to play small, to hold back, or to tell yourself that you don't deserve that goal or dream. You are here to go for it, to back yourself, and to live your life to it’s fullest. And, that means leaving your comfort zone, because it’s only when you leave comfort behind and enter the courage zone that the real magic begins. In this Feel Good Friday, I share with you some tips and inspiration on the importance of leaving your comfort zone to make an important change in your life. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

It’s time to revisit your 5. You are literally the average of the 5 people you associate with the most. Your values, beliefs, mindset, relationships, health and wellbeing, levels of happiness, ambitions, income, whether you smoke or not, and much more are all directly related to the 5 people you associate with the most. When you surround yourself with the rigth people, you spend less time questioning and doubting yourself, less time worrying about the negativity of others, and more time being and building your greatest self. You then have more to give those you love, to your family, your friends and colleagues. During this Feel Good Friday, I share with you the importance of surrounding yourself with the best 5 people for you. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Welcome to the very first Feel Good Friday. And, thank you to everyone in the Do Life Better community who voted on the name for these short episodes in which I will help you have a strong finish to the week with some quick life hacks or words of motivation. Today's episode dives into why you are enough for simply being you and how your value is non conditional. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and do your life even better.

Many of the members within the Do Life Better community listen to these episode over and over for that quick little pick me up, an extra boost of confidence, and to help them be more intentional and focused in their day, so I decided to bring all these episodes together in one place so you can listen to them all one after the other, or so you can find them more easily when you need them. My goal is to keep adding new episodes over time, so make sure you subscribe so that you don’t miss out on any of the new ones. If you do enjoy these episodes, please make sure you leave a rating and a review because that will help more people just like you find this podcast. You can join our community on facebook in our closed group which is the Do Life Better community. You can also connect with me on instagram at davejorna. So for now, thank you for joining our community and all the very best doing your life even better.

In this half of the chat with Dr Jenny Brockis, she dives into the other two key areas of creating smarter, sharper thinking to help you live and operate at your peak every day. Make sure you've listened to the first half of the interview (episode #95) already to give the background to the tips and strategies you'll hear in this episode. Jenny talks about: * healthy stress * optimising focus * how your smarter, sharper thinking can help others * the importance of trust and authenticity * the power of curiosity * the impact of a good night sleep Jenny’s challenge for the week: be more physically active (at least 10mins a day), go to bed 20mins earlier than normal for 21 days and see what difference that makes to your mood and thinking skills, and choose to switch off from your digital technology for 20mins a day. You can contact Jenny at: * https://www.drjennybrockis.com * instragram: @drjennybrockis * facebook: https://www.facebook.com/drjennybrockis/ * twiiter: https://twitter.com/drjennybrockis Please share it with on social media and tag Jenny @drjennybrockis and me @davejorna and @dolifebetterpodcast. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and do you life even better.

Do you wish or hope for things to work out? It turns out that there is a big difference between the two. One is a form of a victim mentality and the other is a survivor mindset. During this Feel Good Friday, I’ll share with you the power and outcomes of being hopeful and how to increase your levels of hope. Please share it with on social media and tag me @davejorna and @dolifebetterpodcast You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and do you life even better.

What would it be like if you could feel and operate at your peak every day? The good news is, you can easily achieve and maintain this level of energy, clarity and confidence with the right set of habits and routines. In this episode, Dr Jenny Brockis, author of Smarter Sharper Thinking, shares how you can create smarter, sharper thinking. This is part one of our conversation, so keep your eyes out for part two next week! Dr. Jenny Brockis is a medical practitioner and board-certified lifestyle medicine physician, specialising in brain health and mental performance. She works to inspire others to become the best versions of themselves by translating the findings of the neuroscience and positive psychology into simple practical tools that enable people to work smarter not harder. With three decades experience of working with people, she understands that while intentions may be good, changing behaviours is not always easy! An international speaker, trainer and author of three books including the best-selling “Smarter, Sharper Thinking” (Wiley), Jenny is frequently sought after as a commentator in the media and has had many articles published in a variety of magazines and journals. Jenny shares: * The key areas of Jenny’s thinking that has changed since writing the book * How Jenny over came the imposter syndrome * The 3 key areas for sharper, smarter thinking * Why exercise is the most impactful thing you can do for your brain * How video games increase your levels of attention and focus You can contact Jenny at: * https://www.drjennybrockis.com * instragram: @drjennybrockis * facebook: https://www.facebook.com/drjennybrockis/ * twiiter: https://twitter.com/drjennybrockis Please share it with on social media and tag Jenny @drjennybrockis and me @davejorna and @dolifebetterpodcast. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

It's time to be a help receiver. You probably spend so much time focusing on helping others, that you forget to let others help you. Maybe you don't ask for help because you don't want to be a burden, or because you like to do be independent and do it all yourself. Letting others help you is good for you and them. In this Feel Good Friday, I share the benefits of being a help receiver. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

If you have been wanting to make improvements in your life such as health, mindset, mental health, career, relationships, or anything else but aren’t making the gains you are hoping for, then a large part of that comes back to your self-awareness. Without self-awareness, you end up trying to create the ideal you, but not knowing what to improve, or how to improve, why you do certain things, when you do them, the outcomes you create from certain choices, habits, decisions and behaviors. It simply won't work. Your self-awareness determines the success of your self improvement. During this solo round, I'll share with you the habits and strategies to help you increase you self-awareness so that you can gain greater improvements in your life and enhance your relationships and level of success. Challenge for the week: choose one area mentioned in this episode to improve your self-awareness. Please share it with on social media and tag me @davejorna and @dolifebetterpodcast You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and do you life just that little bit better.

The most important, influential, life-changing, mood affecting conversations you will ever have, are the ones you have with your self at each moment of every day. So then, what is your self talk like? Is a lot of your internal chatter focused on overthinking, picking out the negatives in all situations, is it judging and labelling yourself, or do you focus on what is helpful such as the positives, the lessons and your goals You see, since your mind is most likely in constant chatter, this self talk influences and even determines your mood, your confidence, your resilience, how likely you would be to take positive risks, the way to see and engage with your family, friends and colleagues, whether you are someone who chases after your dreams and ambitions or whether you spend your time waiting and hoping that things will turn out in your favour. Ultimately, your self talk creates the lens through which you see yourself and the world, and this lens changes everything. After all, it’s not what happens in your life that is important, instead it's how you interpret what happens and how you respond that makes the difference. If you want to change your life, start by changing your internal dialogue. This Feel Good Friday will give you the tips and habits you need to improve your self talk. Please share it with on social media and tag Matt @mattgriggs and me @davejorna and @dolifebetterpodcast You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Even though I work hard at eating well, exercising and making enough time for rest, I still feel that I don’t have all these components dialled in well enough, because sometimes I feel too tired, foggy, or just flat and low on energy. And, it can be difficult to pinpoint the exact cause because there are so many different factors. So, chatting with today’s guest, Jason Gilbert, was a big help for me. In fact, we started going into the specific things I should be doing each day to optimise my own health, clarity and energy, so I know this will be helpful for you too. Jason is a biohacker and is constantly researching the latest in health technology and new discoveries regarding  the optimazation of human performance and wellbeing. He is also sports physician with the World Surfing League, owns of 7 Clinics in Peru and Brazil, is the author “O Segredo da Coluna Saudável” (The Secret of the Healthy Spine) in Portuguese and Spanish. English copy due 2018, a motivational Speaker, a TV Presenter FOX Life Brazil, a Health Coach, a Detoxification Specialist, and a Certified Yoga Teacher. Jason shares about: * mercury toxicity * key factors that create good health and wellbeing * intermittent fasting * how much exercising you should really have a day * nutrition after exercising You can find him on: * facebook: https://www.facebook.com/quiropraxiajasongilbert/ * instagram: @jasongilbert_ * website: www.wellbeingjase.com * Mobile: 0451698763 Jason's challenge: try Jason’s breakfast challenge of drinking a litre of water with lemon, ginger and garlic for a week and skip brekky … or at least put it back an hour a day. See how you go. Please share it with on social media and tag Jason @jasongilbert_ and me @davejorna and @dolifebetterpodcast You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Experiencing true happiness doesn't mean that you need to have an absence of sadness. Instead, you can be both happy and sad at the same time but only if you let yourself be open to the different experiences. For this Feel Good Friday, we revisit some wisdom and inspiration from Steve Willis (aka Commando Steve) as he shares about the importance of tapping into your intuition and allowing yourself to experience the range of emotions in their fullness. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Have you ever given up on something too early because you put it in the ‘too hard’ basket? Maybe it was a business venture, a new skill, a subject you studied, or a hobby. What if you gave it another go with a greater sense of openness, passion and willingness to improve? With the right mindset, support and hard work, you can get closer to where you want to be. Today’s guest, Eddie Woo, is a perfect example of what can be achieved when a growth mindset is combined with passion. Eddie has a received a swag of awards for his incredible work including being one of ten teachers to win the inaugural Choose Maths Awards, he won the 2017 University of Sydney Young Alumni Award for Outstanding Achievement, and he was one of 12 Australian teachers to win a Commonwealth Bank Teaching Award which is a prestigious national awards event co-presented each year by the Commonwealth Bank and education charity Schools Plus. The list goes on - he was also the first teacher to ever give the Australia Day address, he won the Australia's Local Hero Award at the Australian of the Year Awards and was named a Top 10 Finalist in the Global Teacher Prize. Eddie’s WooTube channel started simply to help a student who was in hospital suffering from cancer, and now has over 550,000 subscribers and more than 25 million views worldwide as of December 2018. In 2018, Woo hosted a show called Teenage Boss on the ABC, which gave teens control of their family's financial decisions for a month. Eddie wrote a book called Woo's Wonderful World of Maths. Eddie opens up about: * His journey from teacher to over 25 million downloads on youtube * The power of adding value without expecting anything in return * Creating a healthy tension instead of life balance * How a growth mindset changes everything * How you are far more natural at maths than you imagined * His inspirations * The greatest things he has learnt Eddie’s challenge for the week: find something that you closed the door and give it another go. Contact Eddie at: * Youtube: https://www.youtube.com/channel/UCq0EGvLTyy-LLT1oUSO_0FQ * Instagram: @misterwootube * Facebook: https://www.facebook.com/eddiew00 * Twitter: https://twitter.com/misterwootube Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

It's time to turn that inner critic into your own personal coach. Focusing on that harsh, unhelpful self-talk probably hasn't gotten you anywhere, so let's turn it into constructive thinking. You show up with empathy, compassion, and positivity for your friends and loved ones, so start doing the same for yourself. In this Feel Good Friday, I'll give you the inspiration and tips you need to be your own coach. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

This is the second half of the conversation with Matt Griggs and we pick it up just after Matt spoke about the extra clarity, awareness, presence and openness that comes from practicing Kelee meditation. And, how all this leads to reducing your fear which means that you are far more open to taking on positive risks, trying new things and backing yourself making growth and development far more exponential. Matt shares: * the outcomes of practicing Kelee meditation * the power of becoming more consciously aware * what it’s like to eliminate brain chatter * how to detach from the disfunction of the mind * 80% of your performance and health goes up and down with your state of mind * his daily routines * Matt’s breathing technique Please note: if you wish to try the beathing technique Matt discussed, make sure to do it somewhere safe with other people around. Do not attempt it while driving or in a pool. Matt's challenge for the wee: get started with Kelee meditation. To connect with Matt: - instagram - @mattgriggs - website - https://mattgriggs.com.au Please share it with on social media and tag Matt @mattgriggs and me @davejorna and @dolifebetterpodcast You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

It’s time to revisit your 5. You are literally the average of the 5 people you associate with the most. Your values, beliefs, mindset, relationships, health and wellbeing, levels of happiness, ambitions, income, whether you smoke or not, and much more are all directly related to the 5 people you associate with the most. When you surround yourself with the rigth people, you spend less time questioning and doubting yourself, less time worrying about the negativity of others, and more time being and building your greatest self. You then have more to give those you love, to your family, your friends and colleagues. During this Feel Good Friday, I share with you the importance of surrounding yourself with the best 5 people for you. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Imagine the level of self belief and confidence you could create if you weren’t affected by the negativity of others and if you weren’t inhibited by your own fears. Attaining this degree of detachment and clarity of mind would enable you to notice much more around you and help you live a life with far greater freedom to be your truest self and take on your biggest dreams. Today’s guest, Matt Griggs, is a true example of what it means to be open to everything and affected by nothing. Matt is a high performance coach, hailing from Sydney. A former professional surfer himself, Matt has coached, world champions, Australasian champions, published 2 best-sellers, coached and lectured on performance to many leading executive groups world-wide. Matt is at the forefront of performance coaching, having worked with Mick Fanning (2007/09 World Surfing Champion), Stephanie Gilmore (current and 4 x Women’s World Surfing Champion), Owen Wright (current World Tour surfer), first grade NRL players and many other elite athletes. Matt also teaches a unique meditation (Kelee) that helps people detach from disharmonious thoughts and emotions, so they may distill their natural ability to its purist point. Matt has a 360-degree view of performance and brings his deeper understanding of health, happiness and high performance to everyone from professional athletes to businessman. I’ve decided to split this chat over two episodes because we went on for a while! I found his experience on the world stage for surfing as a competitor and coach incredibly intriguing, and then his understanding of the mind blew me away - especially when it comes to the meditation technique he uses, Kelee Meditation. In this first part of the interview Matt shares: * The ups and downs of winning and losing * Matt’s transition from a pro surfer to a coaching Mick Fanning * His wholistic approach to coaching * His proudest moment as a coach * Being open to everything and affected by nothing * The importance of detachment * He starts diving into Kelee meditation - which again, blows my mind. The app Matt mentions is Kelee Meditation. The book is Troubleshooting the Mind by Ron W. Rathburn. Please share it with on social media and tag Matt @mattgriggs and me @davejorna and @dolifebetterpodcast You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

What if we spent as much time looking for the positives as we do focusing on the negatives, the stresses, the things that make us worried and anxious. There is an abundance of positives around you, that is, when you stop and intentionally notice it. Even when things are going wrong, when you are having a struggle day, or when everything seems to be going against you, if you look for it, you will still find positives all around you. Where you focus is where you end up. If you focus on the negatives, that’s where you and your energy will end up. However, if you focus on the positives, your energy and internal dialogue will follow. Let’s start something. When you take one photo per day of something you are grateful for, you start noticing more positive things and moments each and everyday. In fact, it has been proven to even reduce depression. This thing or moment you are grateful for doesn’t have to be anything big. It can be just an everyday thing, like clean sheets, or a fresh coffee, or time with your friends, a good book, the sunrise, anything that brings you a little joy. So, I’m going to start posting one image per day of something I am grateful for as part of my instagram stories, and I'd love for you to join me. Make sure you use #doinglifegratefully and tag me in @davejorna and @dolifebetterpodcast. Also, if you want to challenge or invite someone to join in, tag them in your post. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

You have more inner strength than you could ever imagine. For today's Feel Good Friday, I thought we would do something special by revisiting the incredibly powerful words and story of our very first guest, Matthew Ames. You may remember that after he fell ill with Strep A, he was given a 1% chance of survival only if they amputated his limbs. The resilience, hope and love shown by Matthew and his wife, Dianne during the recovery and in forming their new life continues to inspire me today. I thought there was no one better than Matthew to give you a little boost today and remind you that yes, you are far stronger than you know. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Bring to mind the last thing you purchased or achieved believing that it would make you happier. How long did that happiness last? And how long did it take before the novelty wore off and you started chasing after the newer model or the next goal? My guess is it probably only took a few weeks. Getting what you want doesn’t great real happiness, instead it’s wanting what you have. During this Feel Good Friday, I’ll take you through some ways you can gain extra happiness even if you don't have all the things you want. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

The idea of living a life that is worthwhile has been shown by a growing amount of research to be closely linked with a wide range of positive health outcomes. However, a new study has found that living a worthwhile and meaning life has positive affects on nearly every aspect of your life, not just your health. Don’t start searching for more meaning in your life just yet though, because that sense of searching is actually connected with a lower experience of a meaningful life. So, what do you do then? It turns out that it’s quite simple, and I’ll take you through these easy steps and habits in this solo round. Your challenge for the week: stop searching for meaning and start enjoying life. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact Dave about leadership training, emotional intelligence workshops and retreats visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Too often, we set our life’s goals based on the fear of not living up to someone else’s ideals or expectations. We also find ourselves making our choices based on the fear of not experiencing the same as everyone else, of being left behind, or of being judged for opting out. But, when this happens, you end up living life based on their rules, not your own. During this Feel Good Friday, I dive into why and how you can set your own life’s goals and make your own choices based on your values, beliefs and gifts. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

What if starting one conversation could help you change or save a life? Often, that’s all it takes. Unfortunately though, this one crucial conversation never happens for too many people because of the stigma around mental health and vulnerability, and because we just don’t know what to say. It’s time to break the stigma and speak up. Today’s guest has been doing some incredible work surrounding mental health and suicide prevention for almost 6 years now. Sam Webb, previous star on Neighbours, co-founded LIVIN after losing a close mate to suicide and knew that enough was enough and more needed to be done surrounding the stigma of mental health, especially in young men. LIVIN is all about living your life at the top and connecting, supporting and encouraging one another to open up about their feeling and challenges because “It ain’t weak to speak.” During our chat, Sam and I talked about: * His social media presence and the inspiration for the iconic quotes he posts * The story of LIVIN * Resilience and overcoming grief * Various ways to better support and listen to those around you who may be struggling * How to be a help giver * Warning signs for those who may be struggling * ‘Smiling depression’ and how even those who are high function, may be at risk * Sam’s self care and daily routine * How to improve self-awareness and improve relationships * Sam’s acting career and future aspirations Sam’s challenge for the week: Do something that you’re scared of doing or that you haven’t done previously because you were too worried of what other people might say or think. You can connect with Sam on instagram @samwebb or on Facebook @samwebbau. You can find LIVIN at https://livin.org/ where you can access resources to help those struggling with mental illness and the online store to purchase merchandise. Due to the nature of this podcast, if you are effected in any way, please call lifeline’s national 24/7 counselling service on 13 11 14. And, for our listeners outside of Australia please contact your local crisis centre or your family doctor. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

You aren’t here to play small, to hold back, or to tell yourself that you don't deserve that goal or dream. You are here to go for it, to back yourself, and to live your life to it’s fullest. And, that means leaving your comfort zone, because it’s only when you leave comfort behind and enter the courage zone that the real magic begins. In this Feel Good Friday, I share with you some tips and inspiration on the importance of leaving your comfort zone to make an important change in your life. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

As you know, on the Do Life Better podcast I like to focus on things that you can do to enhance the quality of your own life and how you can positively impact the lives of your loved ones, friends, family, and those you encounter each day. And today, I’m excited about bringing you something a little different. This episode will give you some strategies and inspiration to make a difference on bigger scale, and help you become healthier along the way. Today’s guest, the incredibly high-performing and driven Lottie Dalziel, tried to drastically reduce her waste as part of her New Year's resolution in 2017 and realised how hard it was not only to find environmentally-friendly products but also find credible information around waste - that’s why she started Banish - to help Australian’s reduce their waste with the right products and even better information. Banish is a revolutionary online marketplace that not only provides the best eco-friendly products in the industry, but it offers consumers all of the support they need to reach their zero-waste goals. We chat about: * how waking at 4am every morning helps her achieve more, * her week of zero waste, * how your wellbeing can be improved by living with out waste, * how you can live more with less Lottie's challenge for the week: choose to refuse. Just go for one thing a week. You can connect with Lottie on instagram @lottiedl. Her Banish webiste is www.banish.com.au, on instragram @banish.au and facebook at https://www.facebook.com/banishau/. And, her Toska Active Towels are at https://toskaactive.com and on instragram @toskaactive. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

If you had $86400 and someone stole $10, would you throw away the remaining $86390 chasing down that $10 or trying to get even with that person. Or, would you simply move on since you still have the remaining amount in the bank. You would probably move on wouldn’t you. We all have 86400 seconds in a day, yet we sometimes let that 10 seconds of someone else’s negativity or own stress ruin what ever is left of your 86390 seconds within that day. This Feel Good Friday will give you the motivation, tips and habits you need to helping you move on from those unhelpful moments and help you make each moment count. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Have you ever thought about how regularly you smile? Or, the effects a big, wide, cheesy grin can have on your overall health, lifespan and levels of success? It turns out, that a simple smile may be far more powerful than you ever thought. During this solo round, I’ll share with you the incredible impact a simple smile can have over your relationships, success, attractiveness and overall wellbeing. I’ll also dive into some strategies and habits for optimising the impact of your smile. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Welcome to the very first Feel Good Friday. And, thank you to everyone in the Do Life Better community who voted on the name for these short episodes in which I will help you have a strong finish to the week with some quick life hacks or words of motivation. Today's episode dives into why you are enough for simply being you and how your value is non conditional. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Do you have big goals and dreams for this year that will allow you to become happier, have greater confidence, and be more successful? I hope you said, “Yes!”. I know I certainly have my vision and plans for taking 2019 to the next level, but to get there I have to start with myself. After all, you can’t achieve new goals if you are still thinking and acting exactly the same as you were before. Instead, you need to focus on your strengths, continue to increase your confidence and resilience, and discover how you can make the biggest difference possible. So, to help kick start your year, and because of the huge response from the last one, I’ve created another mash up for you from some of our most popular and inspiring guests. During this episode, our guests will share with you strategies and habits for: * overcoming the imposter syndrome and negative self talk, * backing yourself and working to your strengths, * using your strengths to make the biggest difference you can here and now, * how to build your confidence and resilience so you can keep working towards to your goals. The guests in this episode are (in order of appearance): * Steve Willis (aka Commando Steve): Master Your Mind to Build Strength and Presence (#28), and Fear, Authenticity And Survivor (#50) * Laura Geitz: Self-esteem, Leadership and Chasing A Dream (#57) * Dan Stanford: Everyday Heroism (#48) * Dr Rick Hanson: Hardwiring Your Brain for Happiness, Calm and Strength (#41) Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

When your relationships are strong and healthy, you are also stronger and healthier. This is one area of my life I am constantly working on. We tend to spend so much time giving our attention and energy to everything else because we are too busy, stressed, overwhelmed or distracted, that our relationships with friends and family are often overlooked. However, it is in these times that we need our relationships and sense of connectedness even more. With Christmas and New Years upon us, it is even more important that we invest in our connectedness given the spike in people struggling with mental health during this time of year. Having positive relationships and feeling a sense of connection with others has been proven to help you live longer and increase your levels of happiness. During this mash up episode, we will share some of the outcomes of building connectedness and relationships, such as: leading a full life, going beyond what you thought was possible, and increasing compassion and empathy. The guests in this episode are (in order of appearance): - Dr John Barletta: Habits for Living a Good, Full Life (#42) - Mat Rogers: Going Beyond What You Think Is Possible (#61) - Dr Gary Chapman: How The Five Love Languages Will Transform Your Relationships (#35) - Ryan Hassan: The Strength And Power In Being Vulnerable (#23) Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). You can also join in the conversation in our closed facebook group, Do Life Better Group https://www.facebook.com/groups/1169742113185928/) To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Have you ever had one of those days when you just weren’t feeling yourself and everything seemed like more of a struggle? Maybe you were impatient, more anxious, tired, unmotivated, negative and spent too much time overthinking everything. I know I’ve been there. In fact, most of us have these days, and you’re allowed to have them. To be honest, there’s been a few things happening lately that’s contributed to me having more of these moments than usual. Since you’ve probably had these times as well, or know someone who does, I thought I’d use today’s solo round to share the key strategies I rely on because I know they will help you too. After all, you can’t always choose what happens, but you can choose what you do next. Remember, there are always people in your corner who you can help you. If you are really struggling, call Lifeline on 13 11 14 and talk to someone now. Your challenge for the week: Listen to your body and be responsive to what it is telling you. We have a VERY SPECIAL OFFER only for our Do Life Better community. Coming up soon, I’ll be interviewing Sam Webb, co-founder of LIVIN. LIVIN is all about living your life at the top and breaking the stigma of mental health. Connecting, supporting and encouraging one another to talk about their feelings and challenges because “It Ain’t Weak to Speak”. Through the development of cutting edge education programs, trendy fashion apparel and cool awareness initiatives, LIVIN is launching a generation of change. THE OFFER: use the coupon code “dolifebetter” and receive 15% off purchases at www.livin.org until 21st December, 2018. Please note: this is not a sponsorship arrangement. This is just something we are doing to enable the Do Life Better community to support LIVIN’s vision. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Wouldn’t it be nice if you could remove old, unhelpful information from your brain? Well, you can because your brain has it’s very own delete button. For example, have you ever had that feeling after a big day that your brain is full and you can’t handle any more information. Well, that’s probably because your brain is actually full. And, using your delete button will help you retain and strengthen the important information while cleaning out what ever is unhelpful. The big question then is, how do you make sure your brain declutters itself thoroughly and properly. After all, you want to make sure it gets rid of the information you don’t need while keeping and strengthening every thing that is still important. In this solo round, I’ll share with you the two simple things you can do to effectively use your delete button. Your challenge: use your brain’s delete button effectively by getting enough sleep and being more aware of the amount of time you spend on unhelpful thoughts. We have a VERY SPECIAL OFFER only for our Do Life Better community. Coming up soon, I’ll be interviewing Sam Webb, co-founder of LIVIN. LIVIN is all about living your life at the top and breaking the stigma of mental health. Connecting, supporting and encouraging one another to talk about their feelings and challenges because “It Ain’t Weak to Speak”. Through the development of cutting edge education programs, trendy fashion apparel and cool awareness initiatives, LIVIN is launching a generation of change. THE OFFER: use the coupon code “dolifebetter” and receive 15% off purchases at www.livin.org until 21st December, 2018. Please note: this is not a sponsorship arrangement. This is just something we are doing to enable the Do Life Better community to support LIVIN’s vision. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

‪Have you ever thought that you weren’t good enough or that you were inferior in some way? I know I have, and I still sometimes feel this way. ‬ ‪I was recently interviewed by Jaemin Frazer on the Insecurity Project podcast and we dive into my own story, some of my insecurities and my strategies to overcome and push through them. I opened up during our chat more than I usually would on the Do Life Better podcast, so I thought I would share the chat with Jaemin as this week’s episode. ‬ ‪Your challenge for the week: allow yourself to be vulnerable with some you trust and let them in on some of your insecurities, and then work in some strategies for overcoming them. ‬ ‪You can follow Jaemin on Instagram @oneminutecoach and his podcast, Insecurity Project.‬ Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

Are you looking to find more meaning in your life, or are you trying to discover your purpose? Do you want a boost in happiness, or need that extra drive and positivity to help you reach your goal? Research based on using one’s strengths has repeatedly found it provides a boost to happiness and a reduction in depression, lasting for up to 6 months! That’s right, even if you just do it for a week, that lasting impact can stay with you for up to 6 months. During this solo round I share with you the importance of using your signature strengths and how to integrate them in your everyday life to help come more fully alive. Take the VIA Character Strengths assessment here - http://www.viacharacter.org/www Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

A dream will only ever be a dream unless you take the first step. And, sometimes you need to take that first step without having the whole path mapped out before you. During this solo round, I share with you about the power and importance of making a start. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

How is your breathing going today? Have you taken a moment or two to notice or to control your breath? That age old saying of “take a deep breath”, now has scientific research to back up it up it's claimed benefits. New researching using recordings made directly from within the brain of people undergoing neurosurgery have shown that breathing can in fact change the brain. In other words, changing the way you breath, such as breathing slower and paying closer attention to your breath, engages different parts of the brain. In doing so, it can change the state of your brain and physiology to help you do your life even better. During this solo round, I share with you some proven, quick and simple methods you can start using immediately to create instant and lasting change in your mood, mindset, memory, focus and levels of stress and anxiety. Remember to share this episode with your friends and family who would also find this helpful. You can follow me on Instagram at @davejorna (www.instagram.com/davejorna) and @dolifebetterpodcast (www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out there and create a great day.

If you have a dream that you are chasing, or have been thrown into a position before you felt you were ready, or know what it’s like to be bullied and feel shy and want to grow in self esteem and self confidence, then this one is for you. I recently sat down with Laura Geitz who is considered as one of netball’s greatest defenders, she led the Australian Diamonds to Gold Medal victories at the Commonwealth Games in 2014 and at the World Cup in 2015. She also captained the Queensland Firebirds to their back to back ANZ Championship grand final wins in 2015 and 2016. During our chat, Laura shares about: The importance of having people in your life who give you a nudge in the right direction The people who influenced her the most Learning how to receive feedback How sport helped Laura grow from being a shy girl who was bullied at school to a self-confident adult The moment Laura become captain of the Firebirds and then the Australian Diamonds What Laura has learnt about leadership The inspiration she gains from running netball clinics through Fuel2Fly What “Do Life Better” means to her. Laura’s challenge for the week: tell your parents and/or significant adults in your life how grateful you are for all they do for you. You can follow Laura on Facebook, Twitter and on Instagram (@lmgeitz). You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Do you ever find that you’re comparing yourself to other people? Do you see how well they are doing and you start to question your own success? Comparisons are always unfair and we have nothing to gain from them. They are so detrimental to our health, wellbeing, happiness and confidence. When we compare other people’s highlights with our very worst moments, there will only be negative consequences. I believe we were all put on this earth for our own specific reason to make an impact only you can make. We are all a unique blend of hopes, dreams, abilities, skills, which is different to every other person’s unique blend of hopes, dreams, abilities and skills. Just like our fingerprints, we are different to the 7 billion other people on this planet, and those fingerprints literally make a difference that only you can. So comparisons are pointless and unfair when we all have our own special gifts to give. I too find it so easy to to allow those automatic thoughts to creep in, so there are a few things that I do when I start to compare myself with others. The first is to be aware of the things which trigger me to start to compare, whether it be social media or watching the other parents at soccer. Once you know what your triggers are you are better able to prepare yourself, knowing that you may feel the urge to make comparisons. To prepare myself I spend time in gratitude, use mindfulness, do exercise and power posing, to make sure I’m in a positive mindset. It’s important to remember that even when people may look like they have it all together they too may have moments of self doubt, worry and anxiety. Every person is on their own journey and to compare yours to others is pointless and unhelpful. Remember, comparisons are simply thoughts, not facts. You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Have you ever had a dream of starting a new business, or service, or something you can offer to make a difference to those around you, but you haven’t take action because of self doubt, or because you don’t know where to begin, or other limiting thoughts? Nic Marchesi and his mate Lucas Patchett, age the of just 20, turned a simple idea, a van, a couple of washing machines and dryers into the ever growing organisation that Orange Sky is today. Orange Sky now offers 26 services across the country, which includes the addition of shower services and remote vehicles. Each week, these vans generate 8.53 tonnes of laundry and provide 95 showers to people in need. Most importantly though, Orange Sky volunteers have engaged in 124,052 hours of conversations to date, helping to challenge the perception of homelessness and positively connect communities all around Australia. For their work in the community, Nic and Lucas are recipients of a young Australian of the year award. During this chat, Nic dives into the power of sharing your dream and purpose, the importance of having the audacity to take action, how to deal with self doubt, and much much more. By the way, for some reason, the sound quality isn’t that great with this episode, but we did our best to make it better so that you can still hear the incredible value that Nic has to share. Nic dives into: Where Nick caught the want and drive to make a difference. The importance of sharing your dream and your purpose What gave Nick and Lucas the audacity to take action. How being open to change was key in helping Orange Sky become what it is today The importance of a strong mission and vision How Nick deals with self doubt Nick’s advice for someone who has a dream about making a difference The difference made by receiving the young Australian of the year award Spreading vision and creating strong branding through conversation How to stay present in the ups and downs of business and daily life Nic's challenge for the week: curiosity. Challenge yourself to learn something new or become more informed on something You can contact Nic and Orange Sky at https://orangesky.org.au and on instagram @orangeskyau. You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Do you ever find yourself needing a quick, reliable and effective boost in confidence? What if you could gain this extra self belief, positivity and sense of inner power whenever you need it in just a few seconds? For a few years now, I’ve been relying on one habit to quickly take me from a state of negativity, nervousness and self-doubt to a place of calm, inner strength, positivity and confidence. Of course, this one habit is even more effective when used with the other habits I spoke about in in episode 47, “Habits And Routines For Bringing Your Best To Any Challenge”. However, it is also incredibly helpful even by itself. This habit is based on coupling the emotions you experienced in your most positive life moments with a simple, quick and subtle action that you can do any where and at any time. Give it a go, let’s see if it works for you too. You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Imagine a world where everyone is connected and are protected from suicide. This is what R U OK? are working to create. Last week I spoke with Anastasia from the R U OK? team. As it was the day before their 10th annual R U OK? day, she was very generous with her time. R U OK? is an Aussie suicide prevention charity inspiring people to meaningfully connect and support those struggling with life. As Anastasia shares, simply asking someone, “Are you OK?” and then starting the conversation could change someone’s life. She shares the steps you can take to show someone you care, that they are not alone and that help is available. We also talk about how to notice if someone needs you to reach out to them, and even what to do when you ask someone if they are OK and they don’t want to talk about it. This is a very important episode and provides you with the strategies you need to be there for your loved ones, friends and even strangers when they need you the most. Due to the nature of this podcast, if you are effected in any way, please call lifeline’s national 24/7 counselling service on 13 11 14. And, for our listeners outside of Australia please contact your local crisis centre or your family doctor. During our chat, Anastasia shared about: * How to switch off after a stressful day * Anastasia’s drive and passion for working with R U OK? * The difference R U OK? is making in the community * The importance of compassion and understanding when talking about suicide and mental health * Resources to help you talk about suicide and mental health * Mindframe media guidelines for school, media, theatre, anyone talk about suicide in the community - http://www.mindframe-media.info *Sane Australia stigma watch - https://www.sane.org/changing-attitudes * Two of factors that can put people at risk of suicide are a lack of belonging and being a burden on others. * R U OK? is an early intervention organisation to help build stronger connections with people so they feel a greater sense of belonging and knowing that they are not alone * Some indicators that someone might be struggling with life include: * changes in behaviour * their mood and attitude is more negative * they are more tired than usual and their sleep habits have changed * the way they describe their day is different * The 4 steps R U OK? recommend you use when you notice someone is struggling with life * Ask “are you ok?” in the right time and place where it is quiet and comfortable, and comment on some of the changes you have noticed * Listen: give them the space to share their story with open ended questions. Silence is ok in the conversations and it can serve as a prompt for them to open up more. Reflect back what you hear them say. * Encourage action. What are some of the steps they can take to start positive action. For example, see their doctor, and offer to take that step with them. * Check in. Don’t let the conversation be a one-off, instead taking time to follow up and continue the connection. * What to do if you ask someone “are you ok” and they don’t want to open up: * sometimes it can be the 6th or 7th time you ask when they open up * who else is in their support network who they might feel more comfortable talking to * emphasis the changes you have noticed in them. Eg, “I know you don’t want to talk about it and that you say you are ok, but I have noticed these things and if you ever want to chat I’m here for you.” * make an extra effort to connect with them and see if there is a better chance to ask them again * see if you can create a more positive way to talk about the benefits of help seeking and opening up to others, such as sharing your own story or that of someone you know. The importance of educating yourself so that you are able to be there for others even more and take care of yourself even better For more information on mental health check out: * R U OK? - https://www.ruok.org.au * Sane Australia - https://www.sane.org/changing-attitudes * Kids helpline - www.kidshelpline.com.au * Your town - https://www.yourtown.com.au * Headspace - https://headspace.org.au If you are struggling yourself, we strongly encourage you to reach out for support. to your best mate, someone you work with, or someone that you trust and to start your help seeking journey. If you are not sure where to begin, going to your doctor is a great place to start, and being open and honest with them about why you booked the appointment is really important. If you need an immediate listening ear connect with lifeline on 13 11 14. They are free, confidential, nation wide and open 24/7 (in Australia). They are online as well at https://www.lifeline.org.au. If you are outside Australia, contact you local crisis centre. The importance of connecting with your friends and loved ones so you can really work on and build your relationships. Anastasia’s definition of doing life better Anastasia’s challenge for the week: “Let’s chat”. Connect with someone, lock in the time to connect and have a chat. You can connect with R U OK? at www.ruok.org.au and @ruokday on instagram You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

How many times have you been told that money can't buy you happiness? If you are anything like me, it happened all the time when you were growing up. And, you are probably still being told the same thing now. However, recent research now proves that wrong. Money can, and does, buy happiness. The good news is that it isn’t about how much money you have, which means that you don’t need to be wealthy to experience the boost in happiness that money can create. What researchers have found, is that it is all about the way you spend your money that makes the difference. So before you go spending your extra cash on that fancy new outfit or the new phone, you might want to use that hard earned money to buy you some happiness by spending it in one of these next 3 ways. Challenge for this week: find a way you can use your money to increase your happiness You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

I’ve been excited about bringing you this episode for a while now, because to help celebrate the Do Life Better podcast reaching 50 episodes, I thought it would be very fitting to invite Steve Willis back again. After all, his previous episode has the most downloads of all our episodes. If you enjoyed the last chat with Steve, you’ll love this one. He opens up and shares a lot about his experiences and personal growth from being on the Australian Survivor, Champions vs Contestants, he also takes a deep dive into fear, acceptance, vulnerability and authenticity. Make sure you take a screenshot of this episode and post it in your instagram story, or on facebook and tag me and Steve, @CommandoSteve. During this episode, Steve shares about: - Steve’s deeper purpose for being on Survivor - What is was like receiving gifts from his family while he was still Suvivor - The fear of vulnerability - Toxic masculinity - Responding instead of reacting to your emotions - The importance of silence and quietening the mind - Responding to opportunities Steve's challenge for the week: create more space within yourself. You can get in contact with Command Steve at: - http://www.commandosteve.com - Twitter - @commandosteve - Instagram - @commandosteve - Facebook - Commando Steve You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Do you sometimes find yourself wishing that you had a bigger platform, a larger following or extra credibility so that you could make a bigger difference to more people? Yeah, well, me too. The way we turn major celebrities and social media stars into superheroes, means that we tend to overlook and even down play the difference we can make, right here and now. Not only that, but we also miss the incredible acts of everyday heroes in our lives. The ordinary people who make a difference, who inspire, who show tremendous acts of selfless and courage. Today’s guest, Dan Stanford, the author of "Lose the Cape. Embrace ordinary” shares some powerful stories and insights on how to create, discover and celebrate every day heroic acts. This chat with Dan gave me the inspiration and tips I needed to stop and embrace the everyday moments of heroism. Whether it be seeing even more acts of kindness, selflessness and love within my family, or having even greater appreciation of the work, passion and dedication of my team, and noticing so much more positivity, bravery and compassion in the people I encounter each day. Again, I know this conversation was quite powerful for me, and I trust it will be for you too. Some of the topics we chat about: * Noticing everyday acts of heroism * Availability is more important than ability * Be willing to use what you have the betterment of others * How to see the difference you can make * What would you do if you weren’t afraid? * When courage is contagious * Your innate value Dan’s definition for Do Life Better: be a life long learner Dan’s challenge: go one day, or at least one hour, without any devices. To contact and follow Dan, visit his website www.danstanford.net You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

I wish I spoke with today’s guest, Paul Angone, way back when I was in my early 20s or even before then. However, his wisdom and insights are just as relevant and impactful for me today. His messages help to provide so much clarity in discovering your unique offering, your purpose and your deepest values. He also talks about how to embrace the struggle and work through your fears, and much, much more. In today's episode, Paul shares about the importance of transitions in life, pivotal plot points in your story, soul values and the questions we should all ask ourselves. Some of the main topics are: - The importance of transitions in your life - The need to continually find your new normal - Use your soul values to help guide your decisions and actions - Why you should listen to the details of your day - The pivotal plot points of your story - Embarrassment and greatness live in the same space - Obsessive comparison disorder - What is fear holding you back from, and is it worth it? - Support, strength and unity can come from sharing the struggle - The 3 main questions Paul would encourage everyone to ask themselves. Paul’s meaning for ‘Do Life Better’: truth, hope and hilarity. Paul’s challenge for the week: figure out and rank your 5 top soul values. To help with this, ask the three closest people to you where they see you come alive the most. Contact Paul Angone at www.allgroanup.com, or paul@allgroanup.com, and @paulagone at instagram, facebook and twitter. You can follow me on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

I’m really excited about this episode today because our guest has been a long time listener of the Do Life Better podcast and now has the chance to share her inspiring story with all of you and give you heaps of practical tips that you can implement immediately. Have you ever wanted to create a greater sense of balance in your overall wellbeing, but weren’t sure how or what to monitor and change? Are you wanting to perform at your peak, but struggle getting there consistently? Today’s guest can help you. Annie Flamsteed is a young entrepreneur who’s turned her experience of the ups and downs that come with being a high performing athlete into a business designed to help young athletes perform at their peak, not just in the arena but all aspects of their life. Whether you are an athlete, business person, student, or anyone else trying to do your life even better, this chat with Annie is full of tips and strategies that will help you perform at your best. So, I hope you enjoy this chat with Annie Flamsteed. Some of the topics we discuss are: What was it like growing up as a high level gymnast with the pressures associated with social media starting to become more popular? The struggles many athletes face outside of training and competing What’s important about tracking your wellbeing daily and how can we do it? What are some of the key things we should be doing daily to increase our wellbeing? What makes overall wellbeing so important for athletes and high performers? What are your best tips or advice for athletes or anyone else wanting to improve their wellbeing? You can contact Annie on instagram at @inspiresport.aus and on www.inspiresport.com. Annie’s challenge for the week: create your four boxes of success. In each box, firstly write down one main thing you value in your life. Secondly, in these boxes write down the three things you will achieve today. Let this be your ‘To Do’ list for the day. And then write, “Would I say this to my friend” as a reminder to be kind to yourself. You can follow Dave on Instagram at @davejorna (Instagram.com/davejorna) and @dolifebetterpodcast (instagram.com/dolifebetterpodcast) To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Do you ever feel like quitting because it all seems too difficult? During these moments, the set backs can feel like they keep taking you further and further away from succeeding, so giving up becomes very tempting. Sound familiar? I’ve been there too. Yet, we all know of people who, despite the biggest obstacles, keep moving forward with hope, motivation and a sense of perspective. Maybe, you are like this too. What’s the difference? How come some people are able to move forward in the face of adversity while others crumble? It’s not about skill or intelligence, instead it’s your grit and resilience that counts. You are stronger than you would ever imagine, especially when you practice the right habits. In this episode, the Do Life Better podcast’s resident psychologist, Dr John Barletta, and I share strategies and habits for building your grit and resilience to help you move through challenging moments with greater positivity and purpose. How some people use set backs as fuel to keep them moving forward: - How to create more grit - The role hope plays in building resilience - The importance of having an expectation that by using the right strategies things will work out well - Why a support network is so critical - How gratitude helps to improve grit and resilience - Why you should experience yourself as being masterful and having accomplishments in your life - Knowing the difference between when to use your grit and when to quit - The connection between mental and physical resilience - How your resilience can grow by having an expectation that change and challenges are a constant The challenge for the week: when you feel challenged notice what’s going on, what’s pushing you around or stretching you, and make some notes about the situation - how it is effecting you, what some options are for how to respond rather than react, and share these options with a mentor or friend to get some feedback about the best way to move forward. Dr John Barletta is a Counselling and Clinical Psychologist in Brisbane who promotes healthy living via integrated positive psychology principles. His expertise includes therapy, workshops, keynotes, medico-legal and psychological assessments, corporate consulting, executive coaching, mediation, and clinical supervision. You can follow Dave on Instagram at @davejorna and @dolifebetterpodcast. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Have you ever found your self working incredibly hard, but not getting the breakthrough or results that you want and deserve? Have you ever been wanting that next promotion, higher mark or to make the sports team of your dream? Even if you know you have the skills and talent to make it, have you found that you never seem to get there? Todays guest can help you take that next step. Dr. Marco Makari was a semi elite sportsman who wanted to play for the team of his dreams, but fell just short of creating that breakthrough into making it onto a professional team. Since then he has turned his passion of sports and first hand experience of just missing out, into a thriving business that helps other athletes realise their dreams. Sometimes when you are too focused on where you want to end up, you forget where you are now in the present. It is much easier to plan your future goals when you know where you currently are. Once you recognise where you are, you can take steps and change habits to make the journey easier. Today’s chat with Marco will give you the steps you needs to create your breakthroughs. Here are some points that Marco and I talk about: 4:00 - Marco talks about his early obsession with sporting and his analogy using the rooster, turkey and eagle. 8:30 - Marco talks about the hard reality about potential goals, when starting to make the jump. 12:00 - What holds some potential elite athletes back, why do some people just not make it? 17:00 - After recognising where you are now and where you want to end up, what can you do to help you on that journey? What do you need to do as an athlete? What sort of mentors do you need? What sort of diet? And what does your body need to achieve to get there? 23:00 - One of Marco’s proudest moments. 25:00 - Do you think that there is a roll on effect, that these lessons don't just affect their sporting abilities it affects all aspects of their lives? 31:00 - Dedicate one hour where you can sit by your self free of distractions, just write down three pages, where you are, where you want to go and the plan. 32:00 What does Do Life Better mean for Marco? 34:00 - Marco’s challenge for the week - Take the long cut and do the hard yards. “Take the long cut. A lot of people look for short cuts, but when you're someone who wants to get more out of life, having that integrity to take the long way when no-one else is watching, doing it the hard way, the way its meant to be done. Sometimes its about giving more than you will receive.” You can get in contact with Dr. Marco Makari at sites below. Website - https://www.soaringhealth.com.au/ Email - drmarco@soaringhealth.com.au Facebook - https://www.facebook.com/SoaringHealthSportsandWellness/ Instagram - https://www.instagram.com/explore/locations/210646885743431/soaring-health/ Blog - https://www.soaringhealth.com.au/blog/ Follow us at facebook.com/projecthatch and Instagram at @project_hatch. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

I know how easy it is to tell yourself stories that hold you back and negatively alter the way you view the world around you. These stories, often created by self-doubt and ego, become our identity. It’s not until we let go of this unhelpful ways of thinking, that we are truly able to be present, live life to it’s fullest and create deep self-worth and inner peace. Today’s guest knows what it’s like to be blocked by these stories as well as the strength and balance you can gain by overcoming them and mastering your mind. Steve Willis, also known as Commando Steve from his time as a trainer on The Biggest Loser, shares openly about his struggles, proudest moments and lessons from across his varied experiences. Before becoming a personal trainer, Steve joined the army to gain an apprenticeship and work as a tradesman in the military. Driven by a need to be accepted and respected by his peers, he moved into the school of infantry and eventually joined Special Forces. After leaving the Special Forces he auditioned for the Biggest Loser which helped lead to him finding his calling. This chat with Steve will help you overcome unhelpful habits such as self-doubt, the imposter syndrome, craving appreciation of others and the use of negative stories. To do this, he shares with you ways to create even more strength and balance by mastering your mind. Some questions and topics Steve and I talk about are below:- What was Commando Steve’s first dream job? Steve and I talk about his drive at the start of his military career. Steve talks about how the ego can be a roadblock. We can often tell ourselves stories. When we use the same stories long enough, we identify and attach to those stories, using them as a lens that we see the world through. To have a fullness of life we need to have balance and polarity with everything we do. We need to have time to be present and aware, amongst the stress and anxiety of anything we face. How did you make the jump from being a member of Special Forces to The Biggest Loser? Steve’s strategy for overcoming negative internal dialogue. Steve talks about his final season of The Biggest Loser and how his experience with the Auvales family affected him. Commando Steve recommends these books to get started! Resilience - Eric Greitens The Power of Now - Eckhart Tolle Books by Thich Nhat Hanh Rapid fire questions from the listeners: Matt - What is your morning routine? Ted - What are your daily non-negotiables? Lobenzo - What was it like going from a secretive commando to being in the public eye? Rob - What is your biggest sacrifice and/or what keeps you motivated? Mel - How do you create work, life, family and training balance? Steve answers the rocking chair test. What does Do Life Better mean to Steve? Respect for yourself and what it means to be human. Firstly, in your thoughts, and the way you perceive yourself which will give positive emotions. Secondly nutrition, so eating as healthy as possible but also not to deny yourself the tasty things. Thirdly exercise and your body and wellbeing. Steve’s challenge for the week: Create some ‘Ma’ which is the Japanese word for space. You can get in contact with Command Steve at - http://www.commandosteve.com Twitter - @commandosteve Instagram - @commandosteve Facebook - Commando Steve Follow us at facebook.com/projecthatch and Instagram at @project_hatch. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Ever wonder why some people are easier to listen to than others, or why one person’s ideas are heard more often than everyone else’s. Or, maybe someone finds its easy to create trust and persuade others, but you’re not sure why? Well, there’s a very good reason and it’s much more than just your words. The way you use your voice and body language changes everything. In fact, using your voice and body language well significantly increases confidence, attracts and maintains attention, builds deeper connections and enables you to be much more persuasive. In this weeks episode I speak with Dr Louise Mahler who is a leading expert in voice, body language and presentation skills. Louise believes that our posture and voice are indicators of our health and mental state, and that the way you use your voices is an indicator of life and who you are as a person. Each person has a different type of voice and that emotionally effects people in different ways. Louise and I talk about the ways you can gain greater positive influence, increased confidence and build deeper connections all through the use of your voice and body language. Some topics Dr Mahler and I talk about include: The power of voice in singing. Louise’s experience of singing Opera in Vienna. When did you link your background in performing into training and helping other people in a corporate environment? Why is it that some people naturally attract attention from others whilst others struggle to do so? What difference can we create by changing our body language and our voice? Should we change our voice and body language styles depending on the group we are talking to? The key to effective eye contact. What are some other tips to help your presenting? How do you use your body and your voice to diffuse tension and conflict? What does “Do Life Better” mean for you? Dr Mahler’s challenge for the week is: “Watch yourself and watch where your hands go. Find your repetitive gesture and experiment with something different” You can get in contact with Dr Louise Mahler at her website- www.louisemahler.com.au Follow us at facebook.com/projecthatch and Instagram at @project_hatch. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

How you start your morning can determine how you approach everything else during your day. It can be the difference between feeling fully alive, present and motivated or being sluggish, foggy and irritable. In fact, what happens before your morning routine also creates a major difference. The quality and quantity of your sleep has a large impact on many key areas of mental health, wellbeing and productivity. When we wake up feeling tired, fuzzy and un-motivated, your whole day is affected. However, the good news is that there are things that you can do to help get a better night’s sleep and wake up at your best each morning. In this episode of the Do Life Better podcast I speak to Elina Winnel. After having her own battles with insomnia and being unsatisfied with the treatments given to her, Elina decided to dedicate her life to curing her sleep problems and ultimately her life. She is a world renowned sleep expert and has shared her wisdom on many talk shows and in major magazines. Some major topics Elina and I talk about are below: (3:40) Is it possible to give our best with small amounts of sleep? (6:25) How the lack of sleep can effect our mood and even our mental health. (11:20) Elina talks about her chronic insomnia. (12:25) What is leading to the loss of quality and quantity of sleep? (17:30) How can we improve our relaxation and quality of sleep? (22:00) How “Blue light” effects our sleep. (25:00) How much sleep do we need on average to be fully functional? (27:20) Some of the myths that affect our sleep debunked! (33:10) What does the idea of “Do Life Better” mean to Elina? Elina’s challenge: be aware of what is happening inside your body and in your mind so that you can start to have a better understanding of what is going on in your nervous system. Her advice is to check in with your body 5 times a day to see what is happening with your breathing, muscle tension and posture. And, be aware of thoughts you are taking to bed Elina’s website is - http://mysleepcoach.com.au Apple Mac app for blocking out blue light - F.lux You can get into contact with Elina at these websites below. Website - http://thesleepexpert.com Email - elina@thesleepexpert.com Phone Number - +61 1300 830 640 Follow us at facebook.com/projecthatch and Instagram at @project_hatch. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Contact us at hello@projecthatch.com.au and receive 20% off your first booking if you mention our podcast! Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Lately, I’ve been thinking a lot about the idea of ‘creating a good day’. It’s easy to achieve when everything is going well, but what about when you are in a moment of struggle? What you do in these difficult moments can change everything. In fact, the counterintuitive idea of allowing yourself to be vulnerable with your own emotions and with those around you may just be the answer. For too long, being vulnerable has been labelled as a sign of weakness, when in reality it leads to incredible strength and power. This week’s guest knows a lot about what it takes to be truly vulnerable and what can happen when you’re not. Only a few years ago Ryan Hassan had the “perfect” life, then his life was flipped upside down. He became addicted to drugs and found himself in trouble with the police. With the help of a friend he was able to turn his life around. Ryan is now the co founder of the Melbourne Centre of Healing and hosts his own podcast called “Shift Happens”. Ryan and I talk about how you can truly create a great day for yourself. We can't always avoid bad moments and we can't pretend that everything is okay when it is not. It’s all about embracing and owning those negative moments. It’s about allowing yourself to find and experience great power in your own vulnerability. Ryan grew up in Melbourne a part of a middle class family, where he looked up to his older brother as a hero figure. Growing up Ryan struggled with high anxiety during school. He thought that it was just something everyone experienced, not realising until years later that not only did he have high anxiety but he also suppressed his emotions and chose to distract himself with dangerous addictions. We talk about how Ryan came to terms with his emotions and how becoming more vulnerable helped him. Some topics Ryan and I talk about are: (4:00) “The Melbourne Centre of Healing” (7:30) Ryan’s downward spiral and the years leading into the drug addiction. (10:20) The meeting of Melissa the co founder of The Melbourne centre of healing and starting the walk to healing. (19:10) The strength in being vulnerable. (21:35) How to become more vulnerable in front of other people. (27:05) The “Rain” formula. (R- Recognise A- Allow I- investigate N- Nurture) Ryan’s explanation for the Rain Formula: Recognise - Recognise what the emotion is. Example “I am feeling anger" Allow - Allow the emotion to flow through you. Investigate - Investigate what is really happening behind the emotion. Nurture - Nurture the emotional energy in your body so we can properly process it. (36:30) What the idea of “Do Life Better” means to Ryan. (37:15) Ryan talks about his challenge for the week: Everyone you come into contact with, just simply connect with them for a moment, just make eye contact, and say to yourself this simple sentence - “That is simply me, living a different life” You can get into contact with Ryan at these websites below. Website - https://themelbournecentreofhealing.com.au/ Facebook - https://www.facebook.com/MelbCentreofHealing/ Instagram - https://www.instagram.com/themelbournecentreofhealing/ Youtube - https://www.youtube.com/channel/UC9pbXz8Fo8Lj4Zxbi7YaZgw You can find Ryan’s podcast “Shift Happens” at- https://itunes.apple.com/au/podcast/shift-happens/id1307749166?mt=2 Follow us at facebook.com/projecthatch and Instagram at @project_hatch. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Do you know how long you sit each day? Would you believe, that the amount you sit significantly effects your mood, productive, sleep and long-term health? In this episode Dave and Sharon share with you the outcomes of too much sitting and the ways you can include more movement in your day so that you can increase your mood, productivity and sleep. Here are some of the main points and their time makers: 4.20 - Sharon’s experience volunteering in Tanzania as part of a medical team helping 1800 children. 10.10 - How the use of technology has change our habits around movement and sitting 12.20 - To get the most out of our minds we need to move our body. 13.20 - Sitting for more than a total of 11 hours per day is a critical risk point for developing cancer, diabetes, heart disease and obesity. Unfortunately, it is very easy to get up to a total of 11 hours sitting per day because of time spent travelling to and from work / school, eating, study, watching tv and surfing the internet. 15.17 - Sitting too much during the day significantly reduces sleep quality which then means that we don’t want to move very much the following day. This reduces sleep for that night and then the cycle begins. 16.55 - If we just move a little bit more we sleep a little better, if we sleep a little bit better we deal with stress better. It is all interrelated. 17.30 - Create an exercise routine that works for you, or create incidental movement or exercise during your day. 18.37 - Incidental movement during the day increases your ability to concentrate and focus. Find more moments for lunch, light and air. 19.29 - Instead of grabbing coffee, chocolate or sugar for an afternoon energy boost, get up a move - even just for a couple of minutes. 21.25 - How much movement to have each day? Ideally aim to stand up about 2 or 3 times per hour. Or, take a 5min walking break once every hour. Or, find ways during your day to walk just a little bit further or a little bit more often - such as getting a smaller water bottle so you have to fill it up more often, and walk around when you are talking on the phone. 24.35 - Should you use a standing desk? Standing all day can be really hard for body, so if you use a stand desk, ease into it. Be sure to alternate between standing and sitting at your desk. 28.20 - Being productive while walking and standing, such as talk on the phone while walking around the block, or have a walking or standing meeting. 30.44 - Classroom techniques for allowing the students to stand and move to refresh their minds, energy and focus. 33.06 - Be kind to yourself and start small if you would like to make changes. 33.58 - What does ‘Do Life Better’ mean to Sharon Richens? Being the best version of yourself by understanding the connection between your mental wellbeing and your physical wellbeing. Being kind to yourself by knowing what you need each day to be the best version of yourself for the day. 36.10 - Challenge for this week: Lunch, light and air. You can contact Sharon Richens at www.happybodyatwork.com.au and sharon@myspringday.com.au Follow us at facebook.com/projecthatch and Instagram at @project_hatch. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Important family events and gatherings can be wonderful moments full of joy and celebration, yet they can also come with the awkwardness, frustration and anger caused by unrealistic expectations and difficult relationships. In this episode, Dave is joined by the Do Life Better podcast’s resident psychologist, Dr John Barletta, as they share the tips and methods for avoiding potentially difficult moments to allow you to keep your focus on the positive connections and celebrations. Here are the main topics and their time markers: 2:07 - “Every family has a goose and if you can’t figure out who it is, then maybe it is you.” 2:46 - Everyone can be high maintenance when we spend enough time with them. This helps us remember that we need to be even more accepting of others. 4:04 - There is nothing harder than relationships, but when we connect with people we have healthier and longer lives. 5:00 - What happens when we carry the belief that others need to be perfect and this links to the belief that we are perfect. 6:16 - Why we often have unrealistic expectations that everything will be perfect at special events like Christmas, weddings, and other important gatherings. 8:36 - Why we get even more upset or annoyed than usual when things go wrong at big, important events. 10:39 - Keeping perspective and being grateful helps to allow your focus to be on connecting with others. 12:50 - How to manage the difficult relationships with certain family and friends when you need to see them at important gatherings. Some tips: turn up on the day in a better state and mindset, sit with “safer people” and chat about safer topics, respond instead of react. 15:53 - How to organise to meet with certain people before or after the big event as a way to remove the intensity of the season while still honouring the relationship and event. 18:10 - How to respond effectively to the awkward and uncomfortable questions from inquisitive family and friends. And, being more aware of the questions you ask and the pressure you put on others. 21:23 - The challenge for the week: prepare yourself well for the upcoming event, think ahead so you can respond instead of react, and if needed, organise an alternative time and place to meet. Dr John Barletta is a Counselling and Clinical Psychologist in Brisbane who promotes healthy living via integrated positive psychology principles. His expertise includes therapy, workshops, keynotes, medico-legal and psychological assessments, corporate consulting, executive coaching, mediation, and clinical supervision. Follow us at facebook.com/projecthatch and Instagram at @project_hatch. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

Dave and Jared continue the conversation with Matthew Ames. Here are some of the key points from Dave’s interview with Matthew: It’s ok to experience negative emotions. Be open to others who see something for you that you don’t see for yourself. The single biggest predictor of whether you will get through adversity is the quality of relationships you have with those people who are close to you. It takes a village of people to make something possible. We greatly underestimate the ability of young people to be able to do things. We can have more patience to teach young people how to do things and to empower them. Four of Matthew’s biggest learnings: Things are how they are, this acceptance creates a foundation for peace. Understand your why, your purpose behind why you do what you do. The positive attitude you need to execute and to identify opportunities, especially when things aren’t going your way. The value of relationships. What does Do Life Better mean to Matthew: love yourself and love others. Challenge for the week: ask yourself the question, are you happy with the relationship you have with those who are close to you? And if you’re not, what are you going to do about it? Follow us at facebook.com/projecthatch and Instagram at @project_hatch. To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au. Remember to subscribe to, rate and review the podcast to help spread the do life better message. Now, go out and create a great day.

When you call a difficult moment a stress, your brain’s capacity to think clearly, creatively and positively is dramatically decreased. Therefore, when you are stressed, your performance suffers. For example, the emails or assignments you are trying to write wouldn’t be to your highest standards. Instead, if you call that same moment a challenge, your brain steps up to the task. Chemicals are released into your brain and body which help you perform better. You think more clearly, you are more focused, positive and creative. Next time you feel stressed, remind yourself that it is a challenge, not a stress. Set yourself some fun, challenging, rewarding goals to help you perform better. For example, instead of being stressed about doing house work, put on your favourite music and see how much cleaning you can get done before the songs end. Or, instead of stressing about having to reply to 10 emails during a 10 minute break, challenge yourself to do only five now and to make them as positive and clear as possible. The words you tell yourself make a big difference. Choose well. Thank you for joining us for another episode on the Do Life Better podcast. Remember to leave a rating and a review in the podcast app or in iTunes. You can follow us on facebook.com/projecthatch or instagram at project_hatch. You can contact us or find out more about our retreats, leadership programs, workshops and teacher training at www.projecthatch.com.au or hello@projecthatch.com.au. Now go out there and do life even better!