Podcasts about habit list

161/093 BEST OF: Getting to know Agnes and Matthew: Matthew Chapman: President of Sales & Marketing, Automotive Sales https://www.linkedin.com/in/matthew-chapman-2397065 Matthew is a dynamic and trusted global sales and marketing executive with extensive experience in strategic planning, sales process development, global intercultural leadership, and sales execution. Confident, self-motivated, bi-lingual leader who is able to recognize cultural differences and resolve problems across cultures. Proficient at managing multiple complex projects and focused on building strong customer relationships to profitably grow both the top and bottom lines. Strong technical communicator proficient at delivering complex ideas in a clear manner with experience engaging and collaborating at executive management levels. Driven by a desire to continually grow, learn and motivate others using a management style that balances motivation with data driven results.   Agnes Spohn: EA to Matthew Chapman and Founder of FST Assistant Community https://www.linkedin.com/in/agnes-spohn-4b647b35 Agnes was born in Berlin where she also lived until 2013. Her background is hotel management and during that time she learned being a multitasking person and enjoyed working with different nationalities & humans. After many years in the hotel operations day to day business, she moved on to a Sales position in charge of the DACH region corporates and the entertainment industry. By planning her sales calls, she discovered the world of being a frequent traveler which helps her today planning business trips for her manager. Her network to the hotel industry is still huge and that helps a lot by planning meetings and negotiating contracts. Agnes moved to the South of Germany in 2013 working in Frankfurt in the financial industry. During that time, she was mainly in charge of planning investor meetings and roadshows as well as huge investor conferences in Frankfurt and Paris. After her parental leave she started with Freudenberg in 2018. Today, she combines a lot of her skills learned in the past to the daily business of being an Executive Assistant. She loves working with an international global based team and so it is no surprise that her manager is located in the US but Agnes is located close to Heidelberg.   Further links: Habit List: https://apps.apple.com/de/app/habit-list/id525102168 YearCompass: https://yearcompass.com/ --- Diana on LinkedIn: https://www.linkedin.com/in/diana-brandl/ The Future Assistant Newsletter: https://the-socialista-projects.com/#newsletter Podcast on YouTube: https://www.youtube.com/@the-socialista-projects Podcast on Spotify: https://open.spotify.com/show/3qBSDjTfYOG2x6qos7dKkS Podcast on Apple Podcast: https://podcasts.apple.com/de/podcast/the-future-assistant/id1493106661

093: Getting to know Agnes and Matthew: Matthew Chapman: President of Sales & Marketing, Automotive Sales https://www.linkedin.com/in/matthew-chapman-2397065 Matthew is a dynamic and trusted global sales and marketing executive with extensive experience in strategic planning, sales process development, global intercultural leadership, and sales execution. Confident, self-motivated, bi-lingual leader who is able to recognize cultural differences and resolve problems across cultures. Proficient at managing multiple complex projects and focused on building strong customer relationships to profitably grow both the top and bottom lines. Strong technical communicator proficient at delivering complex ideas in a clear manner with experience engaging and collaborating at executive management levels. Driven by a desire to continually grow, learn and motivate others using a management style that balances motivation with data driven results.   Agnes Spohn: EA to Matthew Chapman and Founder of FST Assistant Community https://www.linkedin.com/in/agnes-spohn-4b647b35 Agnes was born in Berlin where she also lived until 2013. Her background is hotel management and during that time she learned being a multitasking person and enjoyed working with different nationalities & humans. After many years in the hotel operations day to day business, she moved on to a Sales position in charge of the DACH region corporates and the entertainment industry. By planning her sales calls, she discovered the world of being a frequent traveler which helps her today planning business trips for her manager. Her network to the hotel industry is still huge and that helps a lot by planning meetings and negotiating contracts. Agnes moved to the South of Germany in 2013 working in Frankfurt in the financial industry. During that time, she was mainly in charge of planning investor meetings and roadshows as well as huge investor conferences in Frankfurt and Paris. After her parental leave she started with Freudenberg in 2018. Today, she combines a lot of her skills learned in the past to the daily business of being an Executive Assistant. She loves working with an international global based team and so it is no surprise that her manager is located in the US but Agnes is located close to Heidelberg.   Further links: Habit List: https://apps.apple.com/de/app/habit-list/id525102168 YearCompass: https://yearcompass.com/

Feel like your health has been put on hold while growing your business? Want to get back into shape and feel sharp, clear and focussed? This Return series will outline a simple process you can implement that will give your health a total reboot. Join Tanessa as she continues her journey to regain her health, fitness and optimize her brain as she returns from pregnancy. She'll be sharing the step by step changes she makes to build back better than ever, drop the baby weight and boost her energy… all while raising 2 young kids and scaling my business. On this week's episode, Tanessa shares her thoughts on failure and how she has developed the capacity to experience it and keep going instead of quitting. After running into several setbacks in this phase of her journey, she is sharing the five lessons she has learned from failing at some of her goals. If you haven't listened to the first 2 episodes of The Return, check out Episode #52 & #58 of The Becoming Limitless Podcast to get caught up. >> DM @tanessashears on IG with the word RETURN to grab my free Habit List! P.S. If you want weekly biohacks & actionable tips to optimize your brain & body every single week, sign up to my email list. By signing up, you'll get instant access to my free playbook called 12 Ways to Biohack Your Energy. Don't miss this! FEATURED ON THE SHOW: Book a Call with Tanessa: http://www.tanessashears.com/call/ Join me on Instagram: instagram.com/tanessashears/ 1:1 Becoming Limitless Program: http://tanessashears.com/workwithme FREE Playbook - 12 Ways to Biohack Your Energy: http://tanessashears.com/playbook

Changing habits is at the core of all personal transformations. However, as we all know, it can be really difficult to stay consistent and disciplined when trying to build new habits. Why is it so hard and how can you actually follow through on new habit goals?Habit tracking is the practice of choosing habits that you'd like to add to or remove from your life and keeping track of whether you do them or not. Listen to this week's episode to learn about how tracking habits can help you. You'll hear some ideas for how to build habit tracking into your life and will hopefully find inspiration to track some habits of your own!Bullet Journalswww.bulletjournal.com The original, by Ryder CarrollRiver Fox BuJo on Pinterest This is my daughter's bullet journal Pinterest account.Little Coffee Fox Bullet Journal - Getting fancy with your bullet journalLittle Coffee Fox Minimalist Bullet Journal - Keeping it simpleHabit Tracking Articles for Further ReadingThe Ultimate Habit Tracker Guide: Why and How to Track Your Habits by James ClearHabit Tracker Ideas List - A very long list of things you can trackWhy You Should Be Tracking Your Habits and How To Do It from lifehacker.comHow long does it take to form a habit? The explanation of the data of the habit formation study I mention in the episodeHabit Tracking AppsThese were all recommended to me by people who like using them. I have only used Habit Loop myself (which I love). Habit List - for iPhonesStreaks - for iPhonesHabit Loop - for AndroidHabitica - for AndroidBooksAtomic Habits by James ClearHabit Stacking by SJ ScottReadings on Habit Building Strategies18 Tricks to Make New Habits Stick - A good list from Life HackHow to Build New Habits that Stick from Developing Good Habits website by SJ ScottHow to Build a New Habit: This is Your Strategy Guide - from James Clear's websiteAnd, last but not least, here's my Chocolate Banana Peanut Butter Smoothie Recipe!Contact us!Reach out to us at podcast@beyondbooksmart.comIG/FB/TikTok @beyondbooksmartcoachingTranscriptHi everyone, and welcome to Focus Forward, an executive function podcast where we explore the challenges and celebrate the wins you'll experience as you change your life through working on improving your executive function skills. I'm your host, Hannah Choi. Today I'm diving into the topic of habit tracking. In my episode about managing our emotions around failure, I talked a little bit about thinking like a scientist. Well, habit tracking is an excellent way to put this idea into action. By the way, this episode is packed full of habit tracking ideas and suggestions, so you might want to pause me and grab a pen and paper to write down anything that inspires you. I'll wait. Okay, so what is habit tracking? You may have heard of it already. But just in case you haven't yet, habit tracking is a practice of choosing the habits that you'd like to add to or remove from your life and then keeping track of whether you do them or not. In today's episode, I'll share five ways that habit tracking can be beneficial, and then I'll explain five different methods of tracking your habits. Before I get started, I want to mention that habit tracking is just one way to support yourself while you're trying to build or break habits. In a future episode, I'll cover some more ideas for making habit building a little easier. If you're too excited to wait for that episode, check out the show notes for this episode. I've listed some useful resources in there for you. Okay, so let's talk about habit tracking and why we might want to do it. So you can use habit tracking to see your progress. Collecting data over a period of time, even a week can be helpful. But hopefully you can do it for longer. And then over time, you might start to see change happening. And this can be super helpful. And along with seeing progress, you might also notice trends in your data, you can then adjust how you approach that habit. For example, a few years ago, I wanted to reduce my sugar intake because of some health stuff I was dealing with. So I used a habit tracker. I noticed that I always seem to eat sweets on Saturdays, no matter how hard I tried not to I just always ended up eating them on Saturdays. So instead of beating myself up about it, I just said, "Okay, let's just eat a little sugar on Saturdays and see about eliminating it on the other days". And this really made a huge difference for me. I stopped feeling bad about eating sweets on Saturdays. And interestingly, looking forward to eating sweets on that day actually helped me eat less during the week. I think an overlooked but really important part of habit tracking is figuring out what habits aren't actually all that important to you in whatever season of life you're in. And I often talk with my clients about the power of the shoulds you know, the things that we feel like we should do. So sometimes, we might decide to track a habit that is something that we feel like we should do. I recently read an article about how great green smoothies are for you, right? You know what, they are tons of leafy greens and some kind of citrus or a banana all blended up. And I thought all right, okay, I should add a green smoothie to my morning routine. Yeah, I just couldn't make it stick. It's cool, whatever. So I don't start my day with a green smoothie. I do start it with a chocolate banana peanut butter one though. So anyway, if we repeatedly do not do the new habit, perhaps it's not the right time to introduce it into our lives. Again, this idea of failure being informative comes up. Failing to do these habits gives us a lot of info. So ask yourself, why aren't you doing them? Are they truly important to you? Okay, next up motivation. Habit trackers can be highly motivating for some people. Personally, I only find them really useful for the data that they provide. In fact, this data is what motivates me to actually remember to track them in the first place. But my teenage daughter loves doing the thing. So she can fill out the box in her pretty hand-drawn habit tracker that she has in her bullet journal. If you're like Hannah, what's a bullet journal? Just hold on a sec, and I'll explain them in a bit. Okay, next up, sometimes we need to build in a new habit because of a health reason, a change in diet like maybe we need to cut out morning coffee. Or maybe we've started taking new meds or doing exercises for physical therapy, we might want to use a habit tracker to reinforce the addition of these new things into our lives. We may even be feeling a little stressed about these new required habits. So a tracker might help us to remember to do them, which in turn will ease some of that stress.Okay, so hopefully I've convinced you of all the great reasons to track some habits. And now we have to figure out the best way to do it. Keep in mind that everything I recommend today can be modified to, you know, fit your own needs. I always encourage my coaching clients to take the tools that I teach them, and then tweak them until they work for their situation. If you're not sure which one to use, just try the one that kind of resonates with the most with you, and then approach it like an experiment. They might not work well for you at first, and that's totally okay. Right? Just see what part of it is working for you and what part isn't, and then change it up to suit your needs. Alright, so tracking tools. First up is that bullet journal that I mentioned earlier, the idea of bullet journaling was created by a guy called Ryder Carroll. And a bullet journal is simply a planner that you create to fit your own needs. And this customizable aspect of it is actually what I really love about them. Mine, it's very simple. It's just a plain notebook, I've got a few things in it, mostly just my weekly calendar and a meal planning page. My daughter, on the other hand, has a bullet journal and it's truly a work of art. She has her weekly calendar and an exercise tracker, she's got book lists and gratitude practice and a habit tracker. So you can add easily add a habit tracker to your bullet journal just like she did. If I went more into detail with how to use a bullet journal and how to track habits within one, I'd keep you here all day. And that's not what any of us wants. So be sure to check out the show notes for more bullet journal resources. And if you don't use a bullet journal already, I highly recommend checking them out. I've had a few clients that have had a lot of success using them. Okay, next on my list is spreadsheets. My sister Julia is the queen of tracking things with a spreadsheet. I envy the data that she's collected over the years. Well, I say that I envy it. But I don't actually envy it so much that I'm actually going to start using spreadsheets. But if spreadsheets are your thing, you can build one that tracks your habits or anything you want to collect data on. All right, Fitbits and other smartwatches. Fitbits can track your steps and other habits like exercise or how much water you drink. And there are apps that you can add to your Apple or your Android watch. You can check out the show notes for some suggestions for apps. I personally don't wear a watch. But I know that for the people that do they really love them. There are a ton of apps out there for both iPhones and Android phones that can make habit tracking easier. Something that I really like about the apps is that they have built in Notifications, and you can modify them as needed. And I personally found the notification super helpful to get me to do the actual habit. And if you are a parent, you might be familiar with the strategy of sticker charts. You know, grownups can use them too. I actually use this sticker chart when I'm training for a half marathon. I got this idea from my other sister, Maria. So I print out the training plan I'm going to use and then I put a sticker in each box after I complete that day's training challenge. And usually just covering the chart with stickers is rewarding enough for me. But sometimes I'll build like a small prize or reward into it for a little extra motivation. Talking about sticker charts reminds me of when my kids were little. And I always felt like I needed a sticker chart to help me remember to use my kids sticker charts. Anybody relate to that feeling? So this actually brings up a good point. It's all well and good to have this idea of tracking habits, right? So let's track them. But how can you actually remember to track them, especially when you're first starting out. So to help yourself, you basically just have to really support yourself, you have to build a really strong scaffold. To do this, you could set reminders on your phone, you could use the notification feature in the habit tracking app, you could put sticky notes around that remind you to track the thing. For example, if you're tracking how much water you drink, you could put a note right on your water bottle. Or if you're tracking exercise, you could put a sign up in the area of your home where you exercise. Or you could stick it in, you know with your stuff that you put in your gym bag. There's a million ways to do it. So get creative and see what works for you. It might take a bit for the habit of tracking habits to stick. But with good support, hopefully you'll find success.And like I've said before, and I'll say again, and again change takes time. And learning how to look for small wins can really help keep you motivated through this challenge of making change. And habit tracking is a great way to look for these wins. In fact, if you're just starting out with habit tracking, I encourage you to pick only one or two habits at first. Diving in and optimistically picking a whole bunch might be exciting and promising and a little bit crazy. But it's likely that it'll end up feeling like there are just too many habits to track, and you're a lot less likely to be successful with those new habits. So just pick a couple that you think are realistic, you know, realistic to add to your life right now and give it a shot. And as we know, habits can take a very long time to form or break. I think I read a study that said it takes on average 66 days. So like I said earlier, having a record of your progress over time, can help support that habit as you're building or breaking it. If you're working with a coach, you can ask them to support you as you track your progress. Maybe have them checking with you at the beginning of each session or during the week. Are you using the habit tracker that you chose? And if not, why? Maybe have a conversation with your coach to figure that out. And no worries if you don't have a coach, try and listing a friend or another trusted person, share your new habit tracking, experiment with them and ask them to hold you accountable. Maybe you guys could even track something together. My family loves creating Fitbit contests with the other people in my extended family who were Fitbits as well. You could create family sticker charts for family goals. Or you could hold yourself accountable by creating text chat groups of like minded people who are also trying to reach goals. So that's it for today. Wow. Who knew there was so much to say about habit tracking, I'd actually taken a break from tracking my own habits. But in writing this episode, I found a renewed zest for tracking habits. So I'm back on the wagon. I'm so glad you're here and you took time out of your day to listen, I really hope that you found something useful in this episode. Before I go, I wanted to share some listener feedback about my episode on failure. In that episode, I mentioned the commitments or goals that executive function coaching clients make after each session. And Neal, one of our coaches suggested that instead of saying they were commitments or goals we coaches give to our clients. Perhaps I could have said they were commitments and goals made with our clients. I love that this small change in prepositions makes such a huge difference in meaning. Thank you, Neil, for making this suggestion. And I completely agree. If you've subscribed to the podcast, you'll be getting an email with some resources related to today's episode on habit tracking. If you haven't subscribed yet, you can do so at our website, www dot beyond bookstart.com/podcast. And we send out an email after every episode with links to resources and tools that we mentioned. Thanks for listening

What I do instead of resolutions every year, that I hope helps you as much as it's helped me. -- Schedule a free call with Ashley for 1:1 coaching: app.acuityscheduling.com/schedule.php…Type=8022769 -- Get on the waitlist for Ashley's 6-Week Group Coaching program, Intuitive Macros: ashley-pardo.ck.page/45dd196fbf Get on the waitlist for BLOOM, Ashley's life coaching program: ashley-pardo.ck.page/9dc9efdfdd Download Ashley's free Meal Prep Guide, Prep Like a Pro: proud-river-4574.ck.page/859228bc15 Sign up for Ashley's Newsletter: app.convertkit.com/landing_pages/163213?v=6 Ashley's website: www.ashleypardo.com Follow Ashley on Instagram: instagram.com/ashleykpardo Subscribe to Ashley's YouTube Channel: www.youtube.com/user/ashleykathrynpardo

Les ressources citées dans la vidéo:* La formation Everest Pour réaliser tes objectifs SMARTER et t'épanouir : https://universite-des-hauts-potentiels.kneo.me/shop/view/LAMTHODEEVERESTPOURRALISERTESOBJ* L'application Habit List que je recommande pour suivre tes habitudes:https://habitlist.com/* La formation "Trouve ta Mission de Vie - L'ikigaï" :https://universite-des-hauts-potentiels.kneo.me/shop/view/06149FLe chapitrage:4:18 Clef numéro 15:43 Clef numéro 28:24 Clef numéro 39:36 Clef numéro 412:48 Résumé des conseils13:29 Les astuces

Subscribe, 5 ⭐ And Please Write A Review! The funniest or biggest hater reviews are likely to get a shout out on the show.   Where To Listen, Watch, Review, and Share With A Friend! Spotify http://bit.ly/swequity iTunes http://bit.ly/se-it Laughable http://bit.ly/2k7y6Ff Facebook: http://bit.ly/se-fbp Law Smith is an SMB Consultant, Digital Strategist, Stand Up Comedian and President of Tocobaga Consulting. Eric Readinger is a Website Producer, Video Editor, and Partner at Tocobaga Consulting.

You don’t necessarily need an enormous multifamily portfolio to achieve financial freedom. It is possible to start small and replace your income with modest holdings of just 20 units! Aaron Howell is a small multifamily investor with Black Lick Holdings, a real estate firm based in Crozet, Virginia. With a portfolio of 22 rental units, Aaron has replaced his income as a pharmacist and now works part-time because he WANTS to, not because he HAS to. Today, Aaron joins me to share his accidental introduction to real estate and when he was finally inspired to develop a strategic plan. He describes the light bulb moment when he realized the income potential of a duplex versus a single-family property and how he fostered the confidence to pursue multifamily despite a lack of experience. Aaron walks us through his first several deals, explaining how he financed the most recent 6-unit through a partnership. Listen in for Aaron’s insight around building in daily habits to stay motivated and learn how he achieved financial freedom with a small portfolio! Key Takeaways Aaron’s introduction to real estate Bought townhouse in 2006 Rented to cover mortgage after move Aaron’s start in single family Opportunities in Las Vegas Desire to create passive income What inspired Aaron to develop a strategic plan Got married in 2015 and closed on first duplex Realized upstairs rent covered mortgage Heard Michael on podcast and took course Why Aaron was confident in small multifamily investments Same process with bank as single family Did well in Vegas despite lack of experience Solid team in place to support How Aaron financed his first multifamily deals Home equity line of credit Relationship with local bank Sold Vegas properties (1031) Aaron’s take on partnerships vs. syndication Pittsburgh property partnership among 4 investors Syndication in future to control deal Aaron’s transition to working part-time Wants to work but doesn’t have to Weekends, evenings free Aaron’s real estate plans for the future Scale up to larger properties Raise money through conversations Aaron’s insight around financial freedom Shawshank Redemption moment Sense of confusion Aaron’s advice for aspiring multifamily investors Do SOMETHING Build network Get familiar with market How Aaron stays motivated Habit List app (e.g.: read 20 minutes, look at 15 listings) ‘20 units’ on chalkboard in kitchen Connect with Aaron Aaron on BiggerPockets Email ahowell7@hotmail.com Resources Michael on the Joe Fairless Podcast BiggerPockets Redfin Zillow Habit List Michael’s Products The Ultimate Guide to Apartment Building Investing Michael’s Syndicated Deal Analyzer Michael’s Deal Maker Mastermind Financial Freedom Summit Deal Desk Deal Maker LIVE Michael’s Coaching Program Partner with Michael Invest with Michael Free eBook: The Secret to Raising Money to Buy Your First Apartment Building Review the Podcast on iTunes

Jim Fortin is a hypnotist and NeuroLinguistic programming master who uses advanced hypnotic language patterns and brain-based behavioral science to help people perform at significantly higher levels – a powerful new selling technology he calls NeuroPersuasion.   I’m endlessly fascinated by the how quickly and effectively you are able to change human behavior using NeuroLinguistic programming, and the results Jim has been able to achieve with his high-performing clients are pretty wild.   In This Conversation We Cover: [3:30] Growing up in a small Texas farm town [5:30] How a small town farm boy ends up a Wall Street hypnotist [6:35] The difference between NeuroLinguistic Programming, hypnosis, and Tony Robbins’ Neuro-Associative Conditioning [8:00] How knowing we’re a cosmic being affects the strategies we use to manifest what we want in our lives [12:00] How Landmark Forum has affected Jim’s life [15:35] How we get trapped in our thoughts & why every thought is really an illusion [18:20] Universal consciousness & formless intelligence [20:30] The definition of “identity” (and why it’s so important) [26:25] A strategy for reprogramming your identity & how it will 10x the change you’re after [36:00] Jim’s formula for success & why figuring out what to do to accomplish your goals is the wrong place to start [43:00] Why self-hypnosis is the easiest way to reprogram your identity [43:40] How to automate a new habit (and use an app like https://habitlist.com/ (Habit List) or Streaks to keep you on track)   Resources: Jimfortin.com Get the FREE Master Thought Formula: jimfortin.com/masterthoughtformula Connect with Jim: https://www.instagram.com/iamjimfortin/ (Instagram) | Facebook

Jim Fortin is a hypnotist and NeuroLinguistic programming master who uses advanced hypnotic language patterns and brain-based behavioral science to help people perform at significantly higher levels – a powerful new selling technology he calls NeuroPersuasion.   I'm endlessly fascinated by the how quickly and effectively you are able to change human behavior using NeuroLinguistic programming, and the results Jim has been able to achieve with his high-performing clients are pretty wild.   In This Conversation We Cover: [3:30] Growing up in a small Texas farm town [5:30] How a small town farm boy ends up a Wall Street hypnotist [6:35] The difference between NeuroLinguistic Programming, hypnosis, and Tony Robbins' Neuro-Associative Conditioning [8:00] How knowing we're a cosmic being affects the strategies we use to manifest what we want in our lives [12:00] How Landmark Forum has affected Jim's life [15:35] How we get trapped in our thoughts & why every thought is really an illusion [18:20] Universal consciousness & formless intelligence [20:30] The definition of “identity” (and why it's so important) [26:25] A strategy for reprogramming your identity & how it will 10x the change you're after [36:00] Jim's formula for success & why figuring out what to do to accomplish your goals is the wrong place to start [43:00] Why self-hypnosis is the easiest way to reprogram your identity [43:40] How to automate a new habit (and use an app like Habit List or Streaks to keep you on track)   Resources: Jimfortin.com Get the FREE Master Thought Formula: jimfortin.com/masterthoughtformula Connect with Jim: Instagram | Facebook

Cort Davies is founder of StartupCMO, an aid to small companies with limited budgets for marketing. Cort first got into online marketing after realizing that the Internet was the next big platform after real estate. After helping friends generate leads for their companies, Cort founded StartupCMO to help more companies with marketing budgets too low to hire someone full-time, but adequate enough to still achieve great results. Along with his primary passions, Cort is also a mentor at MassChallenge and has helped over fifty startups.   In this episode, Cort talks about:   Where marketers should focus their attention   What people who are new to marketing waste their time doing   How founders can find product/market fit faster   Trends he sees happening now in digital marketing and how to take advantage of them   How to build trust with a potential customer   Links from today’s episode:   Cort Davies   MassChallenge   TakeLessons   Oath Pizza   Habit List   gTasks   RPM   Calm   Tim Ferriss   Tony Robbins   HelpSpot Jay Abraham   The 4-Hour Workweek   Awaken the Giant Within   You Are the Placebo: Making Your Mind Matter   The Power of Habit   Brian Tracy   If you liked this episode:   Follow the podcast on Twitter   Subscribe on iTunes or your podcast app and write a review   Get in touch with feedback, ideas, or to say hi: nic {AT} startupbostonpodcast [DOT] com   Music by: Broke For Free

Welcome to part 2 of our Episode Series with Nat Eliason. Be sure to check out Episode #30 if you haven't already! In Episode 30 we talked about developing his brand, setting goals and why he started writing about something as taboo as sex, on what had been a lifestyle and business blog up until that point. This week we're digging into the writing process, his lifestyle business and he's offering up some SEO advice. As we learned, Nat is in the process of writing a book for men who want to improve their sex lives. The idea is simple: “Guys don't talk about sex, but here's everything they should be talking about with each other.” He describes the process of writing a book, after so much time writing short form blog posts, as an ongoing struggle with himself. He's open about his experience with ''Resistance, a concept introduced in The War of Art. Resistance is your emotional side fighting with your rational desires, which prevents you from doing anything good, creative and artistic. Nat started working against the Resistance with a simple quantitative goal: 60,000 words. Over time, that has evolved into a pure Process Goal. He is influenced by an idea central to Cal Newport's Deep Work: “Long, uninterrupted stretches of complete focus on your most important source of output.” “Get your three or four hours of Deep Work a day, and you'll be amazed by what you can get done.” Often the biggest obstacles to Deep Work are the ways in which we use technology. “Your technology is there for your advantage, not everybody else's … When you start to think of your laptop or your phone as there to help you and make your life better, and not to make you more responsive to what everyone else wants from you, you start treating it differently.” Nat embraces this relationship with technology when he uses Habit List to reinforce his daily Deep Work sessions. He also sets some pretty high stakes for himself. For example, he made a bet with a friend that he would either deliver an early rough draft of his book by end of day Friday, or he would pay $1,000. Talk about accountability! Nat breaks down his writing process was, and how he would tweak it for the future. Actual process: Wrote the outline, started writing individual sections on the outline, and then realized his original outline was broken. He put everything on index cards and reorganized them until he had a new outline that was better. Then, after he filled in that outline he realized there were still a lot of holes. “I basically didn't do enough research up front, because I kept falling into holes.” What Nat wishes he did: Take a whole month or two just to do initial research and draft an outline that is as detailed as possible. Make sure you have read everything you will need to read, and keep it organized. Then, you can just start writing. ***** One of the articles Nat is most known for is: How to Travel for Six Months and Come Back Richer. In it, he offers a Runway Calculator and goes over the calculations you'd need to make before making big life transitions like moving overseas to travel. The calculater helps you see how much passive income you'd need to afford this lifestyle. One way Nat created passive income for himself was through an information product. “If you know something that not everybody knows, there's most likely a way you can sell that information.” Books are the original information product. Courses are a popular choice now. Nat developed a product called Programming for Marketers. He wrote a great article detailing the process of launching and marketing this course: $58,150 in 5 Months: How to Build a Lifestyle Business Step-by-Step (Emails, Tools, Everything). To get the initial traffic to Programming for Marketers, they started with a landing page detailing what courses would be offered in the future. They marketed it on Internet Marketing-related sites like Growth Hackers and Inbound. This generated a lot of interest. When someone signed up, they were sent an email (using Zapier) that encouraged them to refer a friend, and they received bonus material for referring a friend. This referral process added about 30% to their total sign-ups. Nat doesn't do anything do anything fancy to drive traffic to his site, and yet he averages 10,000 people every day. 70% of that is organic! He doesn't use an SEO plug-in, and he doesn't do extensive key word optimization. So how does he do it? Nat relates good SEO to being healthy. What someone needs to do to be healthy is extremely simple, but there is a lot of money invested in convincing people that being healthy is complicated. The same is true for SEO. “SEO is actually extremely easy.” The simple approach to SEO: Write an article on a topic being searched for Answer that question in a way that is enjoyable to read and takes care of their problem. Drive some initial traffic – just a couple hundred visits – to signal to Google that it is a valuable article I had a blast talking with Nat, and I hope you did too. These conversations are absolutely packed full of Nat's personality, the processes he has developed and a lot of really great resources!   SOME QUESTIONS I ASK: What is Nat's process for writing his book? What advice does Nat have for handling resistance and distraction? What did the different versions of the writing process look like? What are examples of passive income streams that people might create? How did Nat initially get traffic to his online course? What are tips for SEO beginners?   IN THIS EPISODE, YOU WILL LEARN: How to use technology for your advantage, not everybody else's. Strategies for developing a passive income stream. The simple approach to SEO. Plus much more…   DON'T STOP HERE… Connect with Nat Eliason: Website | Facebook | Twitter | Instagram How to Travel for Six Months and Come Back Richer $58,150 in 5 Months: How to Build a Lifestyle Business Step-by-Step (Emails, Tools, Everything) Programming for Marketers     ADDITIONAL RESOURCES: The War of Art: Winning the Inner Creative Battle by Steven Pressfield Deep Work: Rules for Focused Success in a Distracted World by Cal Newport Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi Habit List Nomad List Teachable Zapier Video Fruit

A young woman has quit smoking, been promoted at work, and run a marathon. An untested CEO takes over one of America's biggest companies and focuses on just one behavior pattern in the company, and very soon Alcoa is at the top of the Dow Jones. A marketer at Procter & Gamble notices a seemingly insignificant pattern while studying videos of how people make their beds. As a result, the company makes a small shift in advertising and Febreze goes from being one of the company's biggest flops to earning a billion dollars a year. What do all three cases have in common? Reporter and best-selling author Charles Duhigg believes that in each case, the success came from a shift in the patterns that shape our very lives – our habits. Habits do form our destiny, but we can consciously choose our habits. That shift – a change in your key habits – can help you transform your relationships, your finances, your health, your business, and your life. In today's episode, I'll suggest 10 life-changing habits to adopt now. And I'll give you the tools, tactics, and battle plan to help make those habits stick. Other Reasons To Keep Listening You'll discover the best book I know of on the subject of habits, why they are so powerful, and how to change them. I'll attempt an answer to the question: “Is it right for Christians to choose to ‘upgrade' their peer group in order to be more successful, or is that a selfish, sinful pursuit?” You'll get a direct link to the best $10 training on Omnifocus you'll find anywhere. That's all coming up in today's episode… Announcements: Next week, we'll release the first in a series of free video trainings on how to write powerful sales copy that sells your products and services… without feeling like a sleazy salesperson. Our Regency Mastermind Round One Membership filled up almost instantly. News about Round Two is coming soon. We're also working on a plan for a group mentoring plan for newbies… this will be a community that should be affordable for almost anyone. We will unveil our plans in the very near future. I've decided to open the “insider only” invitation to our upcoming event Permission to Prosper to podcast listeners and subscribers. After all, you're insiders too! Click here for the details, but do it quickly. Success Stories I'm looking to share your success stories and good news. So if you've got a business triumph, spiritual victory, a story of God's miraculous intervention in your life or your business… I want to hear about it. Click this link to record a voicemail about your success story or testimony. Tip(s) of the Week: “In The Power of Habit, award-winning New York Times business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed.” So reads the copy on Duhigg's website. He goes on to describe his book this way: “Along the way we learn why some people and companies struggle to change, despite years of trying, while others seem to remake themselves overnight. We visit laboratories where neuroscientists explore how habits work and where, exactly, they reside in our brains. We discover how the right habits were crucial to the success of Olympic swimmer Michael Phelps, Starbucks CEO Howard Schultz, and civil-rights hero Martin Luther King, Jr. We go inside Procter & Gamble, Target superstores, Rick Warren’s Saddleback Church, NFL locker rooms, and the nation’s largest hospitals and see how implementing so-called keystone habits can earn billions and mean the difference between failure and success, life and death.” “At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work.” Click here to buy this book from Amazon. Omnifocus Video Field Guide Are you an Omnifocus user and GTD practitioner? Then you're going to love David Sparks's new Omnifocus Video Field Guide. David says: “The OmniFocus Video Field Guide is a screencast, not a book. A lot of people have asked me to write a book about OmniFocus but instead I made this 2.5 hour video that takes you, soup to nuts, through the Omni Group's supremely bad-ass task manager. The screencast can turn an OmniFocus novice into a task-managing ninja.” Spiritual Foundations: Is it right for Christians to ‘upgrade' their peer group in order to be more successful? When we talk about being “intentional about your peer group”, seeking out relationships with people more successful than you, and eliminating  or limiting the access to you that negative people have, are we being selfish or sinful? “Whoever walks with the wise becomes wise, but the companion of fools will suffer harm.”Proverbs 13:20 “Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.” Psalm 1:1-3 Minister to everyone, but take care who you give access to your heart. Feature Presentation: 10 Life-Changing Habits To Adopt Now Habits are the tiny hinges that swing the big doors of your life – either opening or shutting them. Habits control the tiny, incremental behaviors that shape our lives. “Sow a thought, reap an action; sow an action, reap a habit; sow a habit, reap a character; sow a character, reap a destiny.†– Stephen R. Covey, The 7 Habits of Highly Effective People It's the small things we do every day that have the big effect down the road. “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.†– Darren Hardy, The Compound Effect 10 Life-Changing Habits To Adopt Now Rituals. Gratitude. Forgiveness. Exercise. Food. Responsibility. Journal. Generosity. Overdeliver. Notes. I use The Habit List app to track my daily habit practice. Resources Mentioned In The Show Click Here to get your “Hour of Power” poster. Permission to Prosper Conference Limited-Time Discount Registration The Power of Habit by Charles Duhigg The 7 Habits of Highly Effective People by Stephen R. Covey The Compound Effect by Darren Hardy Omnifocus Video Field Guide by MacSparky (David Sparks) How You Can Help Subscribe to the show in iTunes and give us a rating and review. People who have done so, and given us five-star reviews: Travis Greenlee, who calls the show “The best marketing and leadership training on iTunes.” Shari Miller says she gets “Practical, awesome, useful ideas. This is one amazing podcast!” Adrienne Olson says: “Listened once, fan for life!” Go ahead and subscribe now, and give us your star rating and review on iTunes. We will definitely mention you on this show. If you don't already get the email newsletter, sign up for that and get the new free video: “3 Keys to Change the World and Make Your Business Grow.” Connect with me on Facebook, Twitter, Google+, or LinkedIn. Get The Transcript Click here to get the transcript. Transcripts provided by SuccessTranscripts – a great solution if you need your podcast, sermon, speech, or other audio transcribed. Question: What habits will you adopt to uplevel your life?  Click here to leave your comments.

There's a saying: “The customer is always right.” But what about customers who are abusive, dishonest, and bullying? Are they always right? I think not. And you must protect yourself and your staff from these bullies. In this week's episode, I share 7 tips for handling abusive or “problem” customers. Announcements: If you enjoy the podcast, I would consider it a great favor if you subscribe (and leave a review) in iTunes. This helps new people discover the show. A big thanks to Dr. Brad Miller, jself93, Chris Pilon, Roger Carr, Astanc, Clean Colleen, and Chef52,  for giving us a review on iTunes this week. We're holding a contest this month. FIRST… everyone who gives us a review in iTunes will get a FREE copy of two of my books – MoneyWords and Just Get Started! Then, out of all the entries, we will draw one winner at random of our $797 training we just completed called, “How to Profit From What You Already Know”. To enter, you need to (1) subscribe to the podcast in iTunes and (2) give us an honest rating. Be sure you either put your website URL in your review, so we can contact you… or email us AFTER you have published your rating. That way if we draw your name we can contact you and let you know you won. You can also enter by leaving us a voicemail (at the bottom of this post, or click here.) We will have the drawing on June 15th. Tip Of The Week  I really like a habit tracking app called Habit List. From their website: “Habit List includes everything you need to reach your goals, wrapped in a beautiful and intuitive interface. It motivates you, helps you stay focused, and keeps you on track. It’s for all the little things that make a big difference.” I like that you can track streaks, be reminded what is due today, and track your trends. Spiritual Foundations Our job as Christians is not to hide out in the church building – it's to launch out into the world. And Jesus came and said to them, “All authority in heaven and on earth has been given to me. Go therefore and make disciples of all nations, baptizing them in[a] the name of the Father and of the Son and of the Holy Spirit, teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age.” Matthew 28:18-20 Feature Segment: How To Deal With Abusive Customers Sometimes customers are dishonest, abusive, and even psychopathic bullies. You need to protect yourself and your staff from these people. Here are 7 tips for dealing with abusive customers. Have clear policies in place regarding the most common questions your customers may have. Establish a procedure for processing feedback. Respond quickly and decisively. Identify bullies quickly, and disengage politely and quickly. Know when to fire a customer, and do it sooner rather than later. Realize that sometimes the relationship is just not right, and end it. Never engage in a public debate with a customer. By the way, not all customer complaints are bullying or abusive. Most complaints are poorly communicated requests. When you make a mistake, admit it and correct it immediately. As hard as it may be, don't let the crazy antics of a few troublemakers distort your perception of your customers, or yourself. If you get 99% positive feedback, and 1% irrational criticism, recognize that the problem is likely not on your end. What To Do Now Here are some steps you can take to put this week's episode content to work for you: Ask yourself how, as a follower of Christ, you can exert more influence for his Kingdom in your so-called ordinary life. Review the list of actions for dealing with abusive customers, and start putting this into place immediately. Review your customer records and ask yourself if there are a few stinkers you need to get rid of. Get The Transcript Get the transcript for this show by clicking here. Transcripts provided by SuccessTranscripts – a great solution if you need your podcast, sermon, speech, or other audio transcribed. Question: Have you ever had to deal with a “crazy customer”? How did you handle it? (NO NAMES, PLEASE!) Click here to leave your comments.  

Jeder Nerd, Geek und Bildschirmarbeiter sollte sich mehr Gedanken darüber machen, wie er seinen Arbeitsplatz und Arbeitsablauf gestaltet um mögliche Leistungsabfälle und Spätfolgen zu vermeiden. Heute fliegen Hulla-Hoop-Reifen, Yogamatten und Hantel im Cockpit rum. Der Übercast widmet sich dem Thema Gesundheit am Arbeitsplatz. Lieber Fluggast, wenn dir das Gehörte gefällt oder dir Sorgenfalten auf die edle Stirn fabriziert, dann haben wir etwas für dich: iTunes Bewertungen. Überbleibsel Auf unserem letzten Flug dröhnte es verheißungsvoll aus der Boardanlage, dass der Streamingdienst schlechthin mit dem Riesenkatalog überhaupt in naher Zukunft über den Atlantik in unsere heimatlichen Gefilde strömt. Nun, wenn man Kapitän Sven F. glauben schenken darf, hat Netflix wohl den Ubercast im Abo und sah’ sich aufgrund der letzten Episode genötigt, dies auch noch einmal zu bestätigen. Kurz, dieses Jahr noch soll Deutschland benetflixt werden. Einstieg per Wehleiden Als orthopädischer Krisenherd und als Einstieg in die Sendung zählt Patrick seine um den Arbeitsplatz geschacherten “Gesundheits-Gadgets” auf: Eine “Handy Max Unterarm-Auflage”, welche Schulter- und Nackenmuskulatur, sowie Handgelenke entlastet. Um die Muskulatur der Hand samt Anhang ein wenig zu alten Kräften zurückzuführen, wird der Thera-band Handtrainer benutzt. Dabei handelt es sich um einen gelben Drückball – gelb ist übrigens die ganz weiche Version für Sensibelchen; der Ball ist also nicht zu verwechseln mit den Quetschbällen zur Anti-Aggressivtätsbewältigung. Das Apple Magic Trackpad. So ein Trackpad sitzt übrigens auch am mauslosen Arbeitsplatz vom Sven und hat dort den Nager schon länger verscheucht. Aber als ältester Pilot und derjenige mit den meisten Flugstunden sorgt Sven sich natürlich eher um das disfunktionale Handgelenk seinen Co-Piloten als um alles Andere… oder ist es doch die geheime Sorge um die Flugsicherheit der Passagiere in der eigenen Maschine wen Patrick kaum noch den Steuerknüppel halten kann? Man weiß es nicht. Auf jeden Fall stößt Sven damit Patrick wieder an olle Kamellen auszukramen (… ganz nebenbei erwähnt, Leser der Show Notes bekommen hier natürlich wieder mehr Backgroundinfos zugespielt): Vor ca. 20 Jahren im welkerischen Garten…. Vater: Wertester Junge, mein. Dir oh Sohn, meinem eigen Fleisch und Blut vermache ich das geheime Wissen zur ewigen Gesundheit. Hör nur auf meine weißen Worte. Pass auf Jüngling und schweige nun lauschend und werde Zeuge meiner unendlichen Weisheit: Mach den Schubkarren lieber nicht so voll. Teils dir ein auf das der Karren leichter rollt. Lieber mehr laufen, ob einmal oder zweimal das sei dir gleich. Dafür dankt es dir später dein Handgelenk und wird nicht gar zu schnell Steif. Steif und starr durch Altersgebährden. Befolg diesen Rat und du wirst nie deine Gelenke gefährden. Sohn: Ja, oh ja, mein werter Vater. Ich höre dir zu. Doch wichtig ist nur. Das dein Kind Zeit spart im Stile ganz groß, schneller ist er dann beim Nintendo. Zu dieser Vorarbeit in Richtung Handgelenkschaden gesellten sich dann noch ein paar Skate- und Snowboardingunfälle. Sven unterstellt sofort xxxx xxxxxxxxx xxxxxxxx xxxxxxxx, was aber von Patrick umgehend berichtig wird, da er mit links xxxxxxxx. Wie dem auch sei, alles war eigentlich noch im (er)tragbaren Bereich und Patrick merkte nur ab und an, dass er gewisse Sachen nicht übertreiben sollte (Liegestütze!! nicht das Andere). Akut wurde es erst vor zwei, drei Monaten. Die Freundin sagt das iPhone wäre Schuld. Der Wehleidende selbst macht jedoch einen mehrstündiges Wii U Golftournament dafür verantwortlich. Die Wahrheit werden wir wohl nie erfahren. Der Eingangs erwähnte linderungsversprechende Gummiball wird übrigens auch live während der Show vorgestellt: Link zum Bild Das Trackpad, kommt bei Andreas nur im MacBook vor, für die Versionen der Co-Piloten hat er jedoch verschiedene Kosenamen parat, welche ihm mehr oder minder leicht von der Zunge fallen. Unter anderen viel der Schulhofsklassiker “Tragic Mackpad”, “Dreckpad” und andere verbale Neckereien. Für die Handgelenkschoner unter euch die experimentierfreudig sind noch ein Link zur Evoluent Vertical Mouse 4 Maus. Diese gibt es für Rechts- & Linkshänder und in verschiedenen Größen (angeblich ist die Wireless-Variante auch ein wenig kleiner als die Kabelgebundene; letztere ist auf dem Mac dank ihrem immens hohen Batterieverschleiß auch nicht zu empfehlen). Die Eingewöhnungszeit soll wohl mehrere Wochen betragen. Ein Mann und sein Stuhl _Da wir akustisch bemüht waren Genderkorrekt zu agieren, sei uns die obige Kapitelüberschrift dies Mal noch gestattet. Natürlich gibt es auch Geschichten von Frauen und Stühlen._ Lieber Leser, Hörer, Passagiere. Das Klagelied von oben war nicht alles. Sven fängt nun an aus den Vollen zu schöpfen. Seine Verschleißerscheinungen nach Dekaden als Bildschirmarbeiter machen sich in der Nackenpartie in Form von Verspannungen breit und bemerkbar. Zu allem Übel wird seinem Rücken auch von Zeit zu Zeit derbe mitgespielt. Die Schlussfolgerung mit der Sven nicht alleine ist liest sich wie folgt: Wenn man seinen Arbeitstag - oder gar noch mehr Stunden - sitzen verbringt, so ist ein guter Stuhl eine zwar teure, aber durchaus lohnende Anschaffung. Sven F. Teuer wird hier mit 1.000 bis 2.000 Euro betitelt, wobei es natürlich nach oben hin fast keine Grenzen gibt. Der Design-Klassiker “Aeron” von Hermann Miller (ca. 1.500 EUR), welcher auch gern und oft als der Nerd-Stuhl betitelt wird ist Svens Favorit. Als echter Schwabe hat Sven aber noch einen echten Tipp. Zwischen 700 und 1200 EUR bekommt man bei DESIGNcabinet schon einen gebrauchten, aber bis hin zur Neuwertigkeit aufgearbeiteten Aeron. Co-Pilot, Gesundheitsmessebesucher und orthopädischer Fachhandel Probesitzer Patrick hingegen hat lange Zeit mit dem FALTO-SANAFORM Wip (ca. 700 EUR) geliebäugelt. Beim dem ‘Wip’ handelt es sich um einen Schaukelstuhl, welcher nicht nur schaukeln kann, sondern auch viele bewegliche Elemente hat. In Patricks Favoritenliste hat dieser es geschafft, da der Wip bei einer nach vorne neigenden Sitzhaltung trotzdem noch den Rücken genügend stützt. Bei dieser Pilgerfahrt hin zum richtigen Stuhl kreuzte jedoch letztes Jahr der BIOSWING 460 (1.300 EUR) seinen Weg. Da er an diesem Tag viel über seinen zukünftigen Stuhl und körpergerechtes Arbeiten an sich gelernt hat, gibt es an dieser Stelle den ersten Ubergast beim Ubercast. Interview mit Dr. Reinhardt Vorwort: Vorab sei ganz nebenbei erwähnt, dass unser Gast die Bordfunkanlage zur Kommunikation nutzt, weshalb sein Auftritt allen Passagieren von Flug #UC004 akustisch einen noch authentischeres Fluggefühl bescheren dürfte. Trick 17 halt. Allerdings ist der qualitative Mitschnitt von Patricks Stimme leider im Bermudadreieck abhanden gekommen, weshalb wir den elendigen Hall auf seiner Spur zu entschuldigen bitten. Einen Suchtrupp auszuschicken kurz vor Beginn diesen Fluges erschien uns zeitlich als ein zu großes Risiko. Unser Fachmann für gesundes Sitzen, Dr. Helmut Reinhardt, Geschäftsführer des Ergonomiefachhändlers ERGO Kontor, stellt sich vor und Andreas bekommt erst einmal erklärt, dass es bei Dr. Reinhardts Geschäft nicht um ein therapeutisches Zentrum sondern um einen Fachgeschäft mit auserlesenen Produkten rund um das Thema gesundes Arbeiten handelt. Herr Reinhardt stellt das Konzept vor, welches ihn seit 20 Jahren fesselt und begeistert: Das BIOSWING-Prinzip. Das Schmuckstück in Puncto “Sitzen”, welches er in seinem Fachhandel besitzt ist der Bioswing Stuhl. Patrick pauschalisiert gleich daraufhin erst einmal, dass ja alle Übercasthörer auch Sitzarbeiter sind und angeregt durch den Vielfliegerpodcast gewillt seien mögen, sich mit einer Neuanschaffung für den Allerwertesten auseinanderzusetzen. Dr. Reinhardt erklärt uns, dass der Körper bereits weiß was er will und was gut für ihn ist. Ein Bürostuhl sollte folglich mehr Werkzeug, als reines Dekormöbel sein. Herr Reinhardt kritisiert, dass man als Arbeitnehmer meist zu wenig Mitspracherecht hat, wenn es um an die Gestaltung eines körpergerechtes Arbeitsplatzes geht, obgleich durch besseres Equipment eine bessere (Arbeits)Leistung erzielt werden könne. Wenn der Körper besser am Leben gehalten wird, das heißt durch ausreichende Bewegung mit mehr Sauerstoff versorgt wird, kann der reguläre “Stillstand” für welchen ein normaler Bürostuhl sorgt, vermieden werden. Zugleich gibt Herr Reinhardt Patrick ein Stichwort, indem er den Vergleich anstellt, dass dieses verbale schmackhaft machen des Bioswings sei ähnlich erfolgsversprechend, wie als würde er versuchen uns ein gutes Essen zu schildern. Patrick gibt zu, dass Herr Reinhardt ihn ja schon einmal ein 5-Gänge Menü kredenzt hat…. Denn es stellt sich heraus, dass Patrick ein überzeugter Bioswinger ist. In der Tat ist selber probieren (also Testsitzen in diesem Falle) die beste Möglichkeit sich von dem neuen Sitzgefühl des Stuhls zu überzeugen. Zu einer der ersten Lektionen in Sachen Bioswing gehört übrigens “das Sambatanzen”, welches Herr Reinhardt in der Bundesallee 201 in seinem Berliner Laden unterrichtet. Seitdem kreist Patrick täglich mit den Hüften bei der Arbeit auf seinem Stuhl. Eine kleine Demo von Patrick in Form eines GFYs gibt’s sofort, jetzt und hier. Die Geschichte mit einer Hüfte die sich frei bewegen kann auf dem Arbeitsstuhl lässt auch Andreas probeweise kreisen auf seinem Pilotensessel und Herr Reinhardt fügt erklärend hinzu, dass durch Bewegung genügend Sauerstoff in den Blutkreislauf kommt. Heruntergerechnet auf den kleinsten Nenner ergibt sich: Eine Bewegung des Körpers ist immer eine Schwingung. Auch dazu ein anschauliches GFY (ohne Patrick). Aus seiner Erfahrung und Gesprächen mit Physiotherapeuten und Sportprofis stimmt Andreas zu, dass eine starre Sitzposition suboptimal ist. Beide einigen sich darauf, dass Bewegung grundsätzlich das A und O ist. Dr. Reinhardt führt an, dass der Bioswing Stuhl dem Nutzer dient, als auch, dass das Prinzip ähnlich dem ist des Recyclings. Der Stuhl gibt die kleinste Bewegungen des Körpers zurück. Das wir versuchen auf den Körper zu hören, der Kopf aber versucht den Körper von seinen Eigenen Erkenntnissen zu überzeugen ist nicht nur Andreas seine Erfahrung, Patrick nickt im Stillen mit und denkt an sein altes Skript, welchen ihn alle 2 Stunden per Growl dazu auffordern zu kontrollieren, ob er gerade sitzt und nicht seine Füße unter die Schenkel klemmt. Das wir uns selbst viele Vorschriften machen und eine Neigung zum Besserwissertum haben, wenn es um den eigenen Körper geht wird von Dr. Reinhardt bejaht. Er vertritt den Standpunkt “einfach zuzulassen, was der Körper will”. Die Bioswingstühle seien da im Gegensatz zum eigenen Kopf ein Paradebeispiel: Sie machen im Prinzip nichts, außer das sie die Bewegungen des Körpers zulassen. Verschiedene Menschen bewegen sich zu unterschiedlichen Zeiten immer anders. Dies knüpft nahtlos an die Erkenntnis an, dass “der Körper ist so wie er ist, und immer wieder anders.” Als alter Knauser kommt Patrick noch einmal die Sparalternative ‘Sitzball’ zu sprechen. Dr. Reinhardt für seinen Teil liebt Bälle. Aber stellt klar, das diese eher ein Trainingsgerät sind. Man muss Energie aufwenden, um die Balance zu halten und sich auf das Sitzen zu konzentrieren. Kein beiläufiges Sitzen sei möglich. Abschließend zu diesem Themenblock wird unser Gast standesgemäß verabschiedet. Richtiggestellt sei jedoch noch, dass das von Patrick in der Show und während des Fluges angemerkte Video zum Bioswing jedoch zum Thema Rückenschmerzen ist und nicht ausschließlich dem Stuhl gewidmet ist. Nichts desto trotz hier noch einmal die wichtigsten Links für Bioswing-Interessierte: ERGO Kontor Rückenforum und BIOSWING Studio Berlin - Sitzen Sie gut, oder suchen Sie noch? YouTube: Christof Otte bei der Gesundheitslounge Berlin - Thema Rückenschmerzen YouTube: BMW 2011: Haider Bioswing ← mit ein wenig Samba. Warum sich den Kopf zerbrechen? Stühle die der Gesundheit förderlich sind die eine Sache. Andreas greift Dr. Reinhards Aussagen auf und merkt das eigentlich wichtige an: Modernes Arbeiten zwingt den Arbeitnehmer zur sitzenden Tätigkeit, wobei der Körper seit jeher darauf konditioniert ist sich zu bewegen. Ein Paradoxon an sich aus dem folgt, dass unser Körper sich nicht erfreut zeigt mit der statischen Rolle und mit Schmerz früher oder später antwortet. Das Gefährliche ist nach Andreas auch, dass wir verlernen können auf unseren Körper und dessen Bedürfnisse zu hören. So übergehen wir häufig bereits vorhandene Verspannungen oder fehlerhafte Körper- & Sitzhaltung. Wie auch von Dr. Reinhardt bereits angemerkt, hält sich unser Kopf oft für schlauer und denkt “er weiß es besser”. Zur Korrektur der eigenen Schlauheit schlägt Andreas geeignetes Sitzmöbel (oder frei nach Dr. Reinhardt ‘Sitzwerkzeuge’) vor, Übungen und mehr sportliche Aktivitäten. Tischlein deck dich Bevor es jedoch weiter geht Richtung Gesundheitsrituale und -aktivitäten, leitet Sven noch unser Komplementärthema zum Stuhl ein. Irgendwie kommt er dabei auf die in Übersee so populären Tische mit Laufband zu sprechen. Und genau das ruft natürlich wieder die Kritiker der frühsten Stunde auf die Matte. Das Laufen und Denken mehr Energie verschleißt und Konzentration verpulvert, davon ist Patrick nach dem Sitzballbeispiel von Dr. Reinhardt überzeugt. Insofern gibt es da bei ihm keine Pluspunkte für so einen Hamsterradtisch zu holen. Andreas kann sich das ganze ebensowenig vorstellen und selbst Sven steckt die konstruktive Kritik an und er stimmt ein in den Chor. Dazu merkt er noch an, dass es bei Arbeitsunfällen versicherungstechnisch wohl in Deutschland bedenklich wird, würde man ungewollt einen Seemannsköpper auf einem solchen Laufband-Tisch hinlegen. Jedoch gesteht unser Sven ein, dass er den Bewegungsdrang bei der Arbeit kennt und diesem auch in einem speziellen Fall nachgibt: Telefonkonferenzen bei denen reines Zuhören angesagt ist - untertitelt mit “WebEx-Radio” von Sven - verbringt dieser im Home-Office auf dem Spinning Rad. Bei dieser passiveren Tätigkeit an der Hörmuschel gibt es von ihm ein okay für mehr Bewegung; jedoch kann er sich nicht vorstellen in die Fussstapfen von Skripting-Guru Brett Terpstra zu treten. Glücklicherweise gibt es jedoch auch Tische ohne Laufband. Sven stellt den StandDesk vor, welcher dank einer Kickstarter Kampagne alle Erwartungen über die eigene finanzielle Zukunft übertroffen hat und nun erhobenen Hauptes auf dem Weg hin zur anlaufenden Serienproduktion ist. Kernkennzeichen dieses Tisches ist, das er die sonst teure Option der regulierbaren Tischhöhe gut, günstig und durchdacht schon ab 399 USD an den Mann bringt. Der StandDesk hat auch Patricks Aufmerksamkeit vor einiger Zeit erregt, so dass er sich eine Kostenübersicht für eine Konfiguration nach seinen Wünschen wie folgt zusammengestellt hat: Frame: matte black Control: standard Extras: cable management tray Desk surface: bamboo (oder midnight black) Der ermittelte Preis lag dann bei um die 700 EUR, was wohl immer noch gut ist. Hauptverantwortlich gemacht für den Preissprung werden die von Patrick benötigte größere Tischplatte, denn in der normalen/kleinsten Version beträgt diese 125,7 cm x 59,69 cm. Die maximale Größe für den Standdesk ist mit 177,8 cm x 101,6 cm angegeben. Was der Unterschied zwischen dem Standard und dem Deluxe Rahmen ist weiß Patrick nicht, stellt aber am Rande noch den iMove C von Leuwico vor (1.349 EUR) und weißt darauf hin, dass es bei Ergo Kontor auch schon höhenverstellbare Tische ab 700 EUR gibt. Zu letzterem Angebot sei noch angemerkt, dass es sich wahrscheinlich um den Nettopreis handelt; auch über die Größe der Tischplatte kann Patrick nichts mehr sagen und verweist darauf bei Interesse Kontakt zu Dr. Reinhard aufzunehmen. Auf dessen Website gibt es auch einen kleinen Leitfaden zur Steh-Sitz-Dynamik: Zwei bis vier Haltungswechsel pro Stunde Kurz und oft aufstehen Stehphasen nicht länger als 20 Minuten Statisches Stehen vermeiden Wie Patrick gelernt hat, gilt beim Stehtisch dasselbe wie beim Sitzen auf einem Stuhl. Das heißt, niemals immer die gleiche Position aus dem Preset nehmen, sondern auf das Hören auf was der Körper eigentlich will. Dieser sucht sich die ihm genehme Höhe aus. Anbei noch ein paar Links für die Heimwerker unter euch und alle die sich einen Stehtisch basteln möchten: Apartment Therapy: Making Your Own Standing Desk: The Best of Both Worlds? IKEA Hackers: Wide Standing Desk Nicht DIY, aber eine gute Übersicht ==> The Wirecutter: The Best Standing Desks DAS Luxusmodell schlechthin ist auch dabei ==> YouTube: Standing Desk Review - Here’s Why the Anthro Elevate Adjusta is my Favorite Standing Desk Möge die Macht der Gewohnheit mit dir sein Lukas Da dieser kleine Leitfaden auch an Andreas Ausführungen zum überschlauen Kopf des Menschen nahtlos anknüpft, fragt Sven in die Runde wie man sich denn die positiven Maßnahmen hin zum körperfreundlicheren Arbeiten merken kann. »So natürlich wie möglich! Möglichst ohne Geräte, möglichst ohne Technik sollte das ganze funktionieren.« … ist die direkte An- und Aussage von unserem routinierten Fitness-Piloten Andreas. Seine Gegenmaßnahmen und Ausgleichsübungen sind mittlerweile tief in seinem Bewusstsein verankert. Zu dieser Regelmäßigkeit von Angewohnheiten ist er anfangs jedoch auch mit Hilfsmittel gekommen, einige von diesen begleiten ihn auch heute noch. Anfangs benutzte Andreas Pauses auf seinem Mac, welches nach einem voreingestellten Intervall Keyboard und Maus sperrt und einen durch dieses rabiate Vorgehen daran erinnert, dass man eigentlich Besserung gelobt hat und sich nun Bewegen sollte. Auch wenn Andreas oft die ihm auferlegte Sperre weggedrückt hat, so stellte sich über die Zeit hinweg ein Lernprozess ein. Herr Zeitler erinnerte sich daran, warum er diese App überhaupt installiert hatte und beschreitet von da an die forcierte Pause – dem Rücken und der Gesundheit zuliebe. Einen ähnlichen Ansatz hatte Patrick zu seiner Anfangszeit der Routinenfestigung, wenngleich der seinige nicht ganz so brutal daherkam. Bei ihm kam mittels Keyboard Maestro Macros alle 60 Minuten die bildschirmfüllende Frage, ob er aufrecht sitzt. Zudem noch alle 60 Minuten eine Aufforderung 10 x tief und bewusst einzuatmen und alle 90 Minuten die Befehl sich nicht ablenken zu lassen. Feldwebel Fechner hakt direkt ein und gibt in feinstem Militärjargon mit einer Prise Vulgarität wieder, wie er sich diese Growlnachricht vorgestellt: “Beine auseinander, Welker!” … wenn da mal nicht verbal die Seife beim Duschen auf den Boden geklatscht ist. Eine weitere App aus Andreas Fundus ist Stretch. Es gibt keine direkte Empfehlung von Andreas, da der Kontakt zum Entwickler quasi nicht möglich ist zurzeit…. Was die Redaktion bei der Suche nach einem Link für die Passagiere noch entdeckt hat ist dieses Fundstück – ein 2-Sterne Review aus dem US Mac App Store: I love the idea for the app. Functions well. However, this is completely innappropriate for use in a professional setting. The model is wearing skimpy outfits in some of the stretches (super short and tight skirts, cleavage showing). I wanted to use this in the office but I would be so embarrassed if someone saw my screen. Andreas kann die Aussagen der Review bestätigen, doch allen Warnungen zum trotz regt Sven ihn zur Live-Demonstration von Yoga-Übungen an. Dieser lässt sich nicht lumpen und seine Co-Piloten steigen sofort unter Schmerzensschreien mit in die Bordgymnastik ein: Link zum Bild Weitere Empfehlungen von Andreas: Buch: Werde ein geschmeidiger Leopard: Die sportliche Leistung verbessern, Verletzungen vermeiden und Schmerzen lindern Video: Quarks & Co Natürliche Bewegungen, Haltungswechsel Muskeldehnungen Massagerolle Denken Positives Denken vs. Negatives Denken Der Körper ist eine eigene Intelligenz Zum Thema aktive Gegenmaßnahmen und Workflows hat Sven sich dem Energy Project von Tony Schwartz verschrieben. Er arbeiten in 90 Minuten-Power-Sessions, um sich dann seine wohlverdiente Pause abzuholen. Eine kurze Zusammenfassung von Sven zum Energy Project und The Power of Habit: Es gibt vier Kernbereiche, die adressiert und in Einklang seien müssen: 1. Physisches Wohlbefinden (Gesundheit und Fitness) 2. Emotionales Wohlbefinden (“Glücklich sein”) 3. Mentales Wohlbefinden (In der Lage zu seien zu fokussieren) 4. Spirituelles Wohlbefinden (“Sinnhaftigkeit” und Überzeugung der Tätigkeit) Hochleistung wechselt sich mit Erholungsphasen wellenförmig ab: 90 Minuten eine Aufgabe und dann eine bewusste Pause. Essen ist sehr wichtig: Schnelle Kohlenhydrate vermeiden (Zucker, Weissmehl, …) damit man keine Blutzuckerachterbahn erlebt, mit Koffein haushalten (Schwarzer Tee hat MEHR Koffein als ein Espresso!), viel Wasser trinken, Protein-haltige Snacks Schlaf ist essentiell (95% der Menschen brauchen 7-8 Stunden regelmäßig; idealerweise stets zur selben Zeit) Kurzer 20 Minuten “Nap” zwischen 13-15 Uhr gibt nochmals Schub für den Nachmittag. Es kommt nicht auf die Anzahl der Stunden an, sondern auf die Energie, die man in eine Aufgabe zu stecken in der Lage ist. Multi-tasking funktioniert nicht (welch’ Neuigkeit!) — im Gegenteil: Bei “Multi-Tasking”, besser bekannt als “Fast Task Switching” braucht man pro Aufgabe Minimum 25% länger. Wer mehr Details haben möchte dem sei hiermit der passende Podcast zur Zusammenfassung ans Herz gelegt (Der Ubercast, Folge 4). Des weiteren empfiehlt Sven noch die Extralektüre “Be Excellent at Anything” (wovon leider keine deutsche Version verfügbar ist). Der dritte im Bunde, welcher seine Gewohnheiten zum besten gibt ist Patrick, dessen Tag im Idealfall mit 2 Wassergläsern, Yoga und ein wenig Sport anfängt. Dabei schwört er nicht zu 100% auf die “Seinfeld Strategy“, sondern auf eine individuell angepasste Variante, welche auch kleine Abweichungen und Fehler verzeiht. Normalerweise setzt man sich ein Ziel und streicht es dann pro Kalendertag nach Erledigung ab, um so seine “Siegeskette” immer weiter zu verlängern. Sofern aber der Kopf überzeugt ist und der Körper die Ergebnisse liefert (ob früher oder später), kann man nach Patrick damit lockerer verfahren und muss nicht so streng sein. Dadurch vermeidet er mit seiner abgewandelten Variante allzu negative Assoziationen des Versagens für den Fall, dass einmal die Kette unterbrochen wird. Die App, welcher Patrick und auch Sven den Vorzug geben heißt Habit List. In dieser lassen sich flexibel Listen anlegen, unter anderem auch nach einem Schema à la ‘erinnere mich 3x wöchentlich X zu erledigen, aber bloß nicht am Wochenende’. Andreas hat eine ähnliche App parat, welche auf den Namen Goal Streaks hört. In seine Meditationrhythmen gibt Andreas noch geheime Einblicke. Die sind aber so geheim, dass die Redaktion erneut bereits erwähnten Podcast empfiehlt, wo es dann auch mehr saftige Details gibt. Diese Empfehlung wird natürlich nicht nur ausgesprochen aus dem Grund den Show Notes nun ein Ende zu bereiten. Zum Abschluss sei noch der von Andreas auf den Punkt gebrachte Satz hervorgehoben, dass jeder seinen eigenen Weg finden muss Gewohnheiten zu festigen und man sich nicht an strikt an ein vielversprechendes Schema klammert. In Spenderlaune? Wir haben Flattr und PayPal am Start und würden uns freuen.