Podcasts about own your life simple powers

This is my most personal episode yet. I open up to talk about the challenges I face with my son Bryson, and about life, death, hope, and baseball. All this to mark the first anniversary of the My Instruction Manual Podcast. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 47 Show Notes [1:03] Welcome and Intro [2:43] "My promise to Alex." An essay by Keith featuring music by Julie Maxwell Read the essay here. Quote from Jaylene's speech: I want everyone to make a promise to Alex today. One you must keep. In all you do, be grateful, confident and happy. Never let anything hold you back from being who you are. Embrace every minute and every day. And most importantly, love hard and be there for each other. Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons. Title "Wasteland Dusting" Author "Julie Maxwell" Source: http://freemusicarchive.org/music/Julie_Maxwells_Piano_Music/ License: https://creativecommons.org/licenses/by-nd/4.0/ Website: http://www.juliemaxwell.com bandcamp: https://juliemaxwellspianomusic.bandcamp.com/ [6:35] "Baseball and belonging." An essay by Keith McArthur featuring music by Julie Maxwell This story was based on a blog post I first published in 2015 and updated recently on My instruction Manual. Read the essay here. Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons. Title: “Mars Landscape: Sun Set" Author “Julie Maxwell” [11:04] “Grateful for Hope.” An essay by Keith featuring music by Julie Maxwell Read the essay here Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons. Title "I Miss You" Author "Julie Maxwell" [16:57] "Let's talk about death to learn about life." An essay by Keith McArthur Read the essay here. [20:32] "Set Good Habits." An excerpt from the audiobook of 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You Download a free copy of 18 Steps to Own Your Life here [25:28] Closing words

Laura Vanderkam, author of Off the Clock, shares tips to help us feel less busy while getting more done. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about calcium, dairy, and how much we really need. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 44 Show Notes [00:00] Welcome and Intro [2:21] Featured interview with Laura Vanderkam Laura is author of several productivity and time management books. Her most recent book is Off the Clock: Feel Less Busy While Getting More Done. Her TED Talk on how to gain control of your free time (embedded below) has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast. In this conversation, Keith and Laura discuss: How becoming a mom made Laura so interested in time management [3:45] What Laura's personal time logs taught her about how she spends her time [5:55] What Laura has learned about how other people spend their time and their attitudes towards time [7:21] How spending more time with other people stretches our perceptions of time [9:33] How the brain perceives time and memories [12:09] How does feeling like we have more time help us to get more done? [13:43] The importance of saying 'no' [18:25] Tip: Write next year's performance review now [20:20] Laura's Best of Both Worlds podcast [23:19] [27:40] Laura's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [27:52] Track every waking moment Run at least one mile  2. What personal development book do you recommend? [30:30] The Seven Habits of Highly Effective People by Stephen R. Covey 3. Favorite personal mantra / inspirational quote [31:26]  "Plan it in. Do it anyway." 4. What's your one guilty pleasure? [32:25] Dark Chocolate 5. When your time comes, how do you want to be remembered? [32:40] As someone whose writing helped people to change their lives for the better. [33:38] Where to find Laura Website: Lauravanderkam.com Podcast: Best of Both Worlds Instagram: @lvanderkam Twitter: @lvanderkam [34:44] Nutrition contributor Michelle Jaelin on calcium, dairy and how much we really need Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: Non-dairy sources of calcium  [35:22] Changes to Canada's food guide [36:50 Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD [x] Closing words

Allison Melody, host of the Food Heals podcast, talks about the healing power of food. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about the best exercise for weight loss. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 43 Show Notes [00:00] Welcome and Intro [2:14] Featured interview with Allison Moody Allison Melody is host of the Food Heals podcast. By her 25th birthday, Allison lost both her parents to cancer. This led her to explore non-traditional healing methods, including nutrition. In this conversation, Keith and Allison discuss: How her parents' untimely deaths led to Allison's interest in healing foods [2:15] Food elimination diets [3:45] How to know when to trust your doctor and when to look at other alternatives [4:58] Muscle testing [11:35] [14:05] Allison's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [14:23] Getting enough sleep Drinking enough water Write gratitude journal Don't check cell phone when first wake up Healthiest possible smoothie   2. What personal development book do you recommend? [16:28] The Universe Has Your Back: Transform Fear to Faith by Gabrielle Bernstein    3. Favorite personal mantra / inspirational quote [18:15]  "Let thy food be thy medicine; let thy medicine be they food." "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us." --- Marianne Williamson 4. What's your one guilty pleasure? [19:18] Wine 5. When your time comes, how do you want to be remembered? [21:21] As someone who truly made a difference in helping people heal themselves.  [21:55] Where to find Allison Website: FoodHealsNation.com [22:56] Fitness contributor Kathleen Trotter on the best exercise for weight loss Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: Why exercise is more about overall health benefits than weight loss [24:20]  The importance of getting really specific with weight loss goals [26:10] Kathleen's weight loss recipe [27:25] Where to find Kathleen [33:03] KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter  [33:31] Closing words

Shaun Francis, author of Eat Move Think reveals how we can add years to our lives, while adding life to our years. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about his personal meditation struggles. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 42 Show Notes [00:00] Welcome and Intro [4:01] Featured interview with Shaun Francis Shaun Francis is author of Eat Move Think: The Path to a Healthier, Stronger, Happier You. He is the CEO of Medcan, a Toronto-based company that provides holistic health services. In this conversation, Keith and Shaun discuss: Is a healthy life really as simple as Eat Move Think? [9:54] What's the best diet? [11:35] Biggest Losers aren't long-term winners [13:45] Can what I eat affect my mental health? [20:23] How many glasses of wine are okay on a Friday night? [22:07] What's the fastest way to get in shape? [24:35] Is it okay to sit all day if I still work out? [27:58] How do I exercise the willpower muscle? [31:00] Can I learn to be more optimistic? [35:00] [39:00] Shaun's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [39:20] Prioritize a workout each day Try to get seven hours of sleep Don't snack much; eat plenty of plant-based, non-processed food  2. What personal development book do you recommend? [42:59] Man's Search for Meaning by Viktor Frankl 3. Favorite personal mantra / inspirational quote [46:44] "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." --- Theodore Roosevelt 4. What's your one guilty pleasure? [47:59] Chocolate Chip Cookies 5. When your time comes, how do you want to be remembered? [48:10] As a positive influence to those closest to him.  [49:30] Where to find Shaun Website: ShaunFrancis.com  Instagram: shauncfrancis Email: shaunfrancis@medcan.com [50:34] Mindfulness contributor Joelle Anderson helps Keith with his meditation struggles. Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: Keith is doing better with finding mindfulness in the moment, but having a harder time with meditation [51:19] Joelle explains that it's not uncommon to struggle with meditation after a great start. [52:30] Joelle offers tips to break through the meditation wall [54:00] Kernelofwisdom.com YouTube.com/KernelofWisdom1 [56:05] Closing words

With $27,000 in credit card debt, Chris Browning and his wife decided it was time to get serious about their finances. They cut cable, stopped going out to eat, and cancelled vacations. After they paid off their debt, Chris launched the popular Popcorn Finance podcast. He joins us in this episode to talk about how to budget, how to save, and how to get out of debt. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about iron in the first of a new series about minerals. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 41 Show Notes Chris Browning, host of the Popcorn Finance podcast, explains how he and his wife got out from under $27,000 in credit card debt. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about iron in the first of a new series about minerals. [00:00] Welcome and Intro [00:57] Featured interview with Chris Browning Chris Browning is the California-based accountant behind the popular Popcorn Finance podcast. He launched the podcast after he and his wife got out from under $27,000 in debt. In this conversation, Keith and Chris discuss: What is Popcorn Finance? [1:40] What do most people get wrong [2:53} How Chris and his wife lost track of their debts [4:59] How they got themselves out of debt [7:07] Chris mentions free website mint.com Is buying a house a good investment? [11:45] [15:00] Chris' Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [15:16] Reading  2. What personal development book do you recommend? [16:06] The Year of Less: How I stopped Shopping, Gave Away My Belongings, and Discovered Life is Worth More than Anything You Can Buy in a Store by Cait Flanders 3. Favorite personal mantra / inspirational quote [17:30]  "The best time to plant a tree is 20 years ago. The second best time is now" --- Chinese proverb 4. What's your one guilty pleasure? [18:50] Technology 5. When your time comes, how do you want to be remembered? [20:35] "As someone who was approachable and giving and someone people could come to as a resource." [21:29] Where to find Chris Website: PopcornFinance.com Twitter: @PopcornFinance Facebook: /PopcornFinance   [22:18] Nutrition contributor Michelle Jaelin on iron Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: How a math error led Popeye to each so much spinach in search of iron [22:46] Why do we need iron and how much do we need? [23:32] Where do get iron? [24:05] We need red meat for iron, but isn't it bad for us? [24:30] Why women need extra iron [26:40] Iron for vegans [28:34] Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD [31:50] Closing words  

What's the most important life lesson you ever learned? I love to ask this question when I meet amazing and inspirational people. Women's Leadership Coach Sally Helgesen tells me her most important life lesson was to claim her place in the presence of powerful men. And emergency room doctor Brian Goldman says an error early in his career taught him that mistakes in medicine can be deadly. You can hear from Sally, Brian and eight more of the most inspirational people on the planet in this episode of the podcast. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 40 Show Notes: The Most Important Life Lesson. Ever. [00:00] Welcome and Intro [2:45] Sally Helgesen: "Claim Your Place" [5:58] Jonathan Rauch: "There is no chance of success without the risk of failure." [9:39] Jason Richardson: "Start Yesterday." [12:09] Alison Green: "You don't have to be right." [13:33] Allison Task: "It's okay to be your best." [16:29] Todd Davis: "Happiness is a choice." [20:04] Dr. Brian Goldman: "Mistakes can be deadly." [27:44] Chantal Heide: "Meditation is the key." [31:04] Tara Mackey: "Hope is Everything." [33:47] Stephanie McArthur: "Compassion and generosity --- even to yourself."

Tara Mackey, author of WILD Habits, talks about growing up with an addict, and how she got hooked on prescription drugs before giving them up cold turkey. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about exercise without equipment. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 39 Show Notes [00:00] Welcome and Intro Keith shares a funny story from Podcast Movement [4:14] Featured interview with Tara Mackay Tara Mackey is author of WILD Habits: Unlock Your Mind, Improve Your Health, and Release Your True Power. Tara lives in San Diego. She is an author, singer, speaker, and entrepreneur behind organic skin care brand Genetix. In this conversation, Keith and Tara discuss: Tara talks about her childhood growing up with a mother who was an alcoholic and drug addict [5:38] Tara attempts suicide and decides to quit her meds cold turkey [10:16} Tara explains what are WILD Habits [15:19] Tara's number one tip for healthy eating [16:59] [18:57] Tara's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [19:18] Take a walk Read Spend time with her dogs  2. What personal development book do you recommend? [19:33] Autobiography of a Yogi by Paramahansa Yogananda "It was the first book that really got me off my ass and made me realize that miracles in everyday life are possible." 3. Favorite personal mantra / inspirational quote [20:10]  "Stay Open" 4. What's your one guilty pleasure? [20:59] Binge watching The Handmaid's Tale 5. When your time comes, how do you want to be remembered? [21:37] "I want to be remembered for giving people hope." [22:50] Where to find Tara Website: TheOrganicLifeBlog.com Instagram: @Taraamackey Twitter: @taraamackey [23:24] Fitness contributor Kathleen Trotter on Exercising without equipment Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: Best exercises without equipment including squats, step ups and lunges [24:25] Finding ways to do back-of-body exercise without equipment is challenging but super important [27:52] Make the workout time-based [28:40] Where to find Kathleen [30:37] KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [30:32] Closing words  

Dr. Brian Goldman, author of The Power of Kindness, explains why empathy is essential in everyday Life. And host Keith McArthur shares an essay about his special needs son Bryson with music by Julie Maxwell. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 38 Show Notes [00:00] Welcome and Intro [4:03] "Grateful for Hope." An essay by Keith featuring music by Julie Maxwell. Read the essay here Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons. Title "I Miss You" Author "Julie Maxwell" Source: http://freemusicarchive.org/music/Julie_Maxwells_Piano_Music/ License: https://creativecommons.org/licenses/by-nd/4.0/ Website: http://www.juliemaxwell.com bandcamp: https://juliemaxwellspianomusic.bandcamp.com/ [10:02] Featured interview with Dr. Brian Goldman Dr. Brian Goldman is author of The Power of Kindness: Why Empathy is Essential in Everyday Life. He's an emergency room doctor and host of the radio program and podcast White Coat, Black Art. In this conversation, Keith and Brian discuss: What led to Bryan's interest in kindness and empathy [10:54] The mistaken idea that doctors need to sacrifice their kindness in order to be brilliant [12:10] Shame in the health-care profession [15:00] The connection between shame and empathy [18:10] Kindness vs empathy [22:06] Why are we becoming less empathetic [30:27] Why Brian was worried he wasn't empathetic [35:09] Keith shares his family's experiences in the medical system [42:02] Brian shares tips to build empathy muscle, including gratitude [45:25] [52:44] Brian's  Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [53:03] List things he's grateful for Re-frame bad experiences Abdominal box breathing Exercise   2. What personal development book do you recommend? [56:02] Man's Search for Meaning By Viktor Frankl Miracle in the Andes by Nando Parrado 3. Favorite personal mantra / inspirational quote [1:01:23]  Stop Now 4. What's your one guilty pleasure? [1:02:27] The Toronto Maple Leafs 5. When your time comes, how do you want to be remembered? [1:03:53]  "I want to be remembered as the guy who wrote a book about kindness and ended up being a kind man." [1:04:14] Where to find Brian Website: DoctorBrianGoldman.com Radio show / podcast: cbc.ca/whitecoat [1:05:08] Closing words

Kathleen Trotter, author of Finding Your Fit, talks about the importance of being positive when we talk to ourselves. Mindfulness contributor Joelle Anderson explains what it means to eat mindfully. And host Keith McArthur does something scary. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 37 Show Notes [00:00] Welcome and Intro [1:04] Keith's Update Why Keith is feeling scared [1:04] Reminder that podcasts every two weeks over the summer [3:19] Find a curated list of 47 personal development books here [4:44] Join My Instruction Manual's Self Help Book Club on Facebook. In July, we're studying Brené Brown's The Gifts of Imperfection [5:39] Keith's son Bryson has a rare genetic condition known as GRIN1. This weekend he's hosting a conference for families with GRIN1 from around the world. [6:38] Update on Keith's Resolutions book [9:18] [16:32] Fitness contributor Kathleen Trotter on mindful eating Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: Why talking nicely to yourself is so important [16:44] How Kathleen motivates herself with "Kathleenisms"  [18:03] Self-talk is a muscle we need to build [21:25]] Where to find Kathleen [24:19]    KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [25:06] Mindfulness contributor Joelle Anderson on Mindful Eating Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: What is mindful eating? [25:36] How to get started [26:34] How to balance eating mindfully with the benefits of social eating [28:25] Where to find Joelle [30:00] Kernelofwisdom.com YouTube.com/KernelofWisdom1 [30:25] Closing words

Just a quick note to let you know that the My Instruction Manual podcast will be publishing every two weeks over the summer. I’ll be back with a full episode next week. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

In this special episode of the podcast, host Keith McArthur gets summer reading recos from some of the world's most inspiring people. Guests include Rick Hanson, Sally Helgesen, Morra Aarons-Mele and Greg Wells. Get the whole list: You can download a PDF list of every recommended summer reading book, or find Amazon links to every book at: myinstructionmanual.com/summerbooks/ Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Allison Task, author of the book Personal (R)evolution, joins host Keith McArthur to share her tips to help you reach your biggest goals and wildest dreams. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 35 Show Notes [00:00] Welcome and Intro [00:57] Featured interview with Allison Task Allison Task is author of Personal (R)evolution: How to Be Happy, Change Your Life and Do That Thing You've Always Wanted. Allison has worked with dot-com startups, as a TV chef, and now as life and career coach. In this conversation, Keith and Allison discuss: Allison's career: from dot-com to celebrity chef to life coach [1:38] Rejection as a gift [7:30] Allison's on her book Personal Revolution [9:31] The one thing all of Allison's clients have in common [10:50] The Pigmalian Effect [14:14] The Disney model: Creatives, Planners, Critics [19:56] Identifying your stakeholders   [23:56] [25:35] Allison's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [26:00] Go to sleep by 9:30 every night  2. What personal development book do you recommend? [26:43] The Kama Sutra "Having good sex can be fun. And are you connecting to the people closest to you?" 3. Favorite personal mantra / inspirational quote [27:42]  "If you want to increase your success rate, double your failure rate." --- Thomas J. Watson 4. What's your one guilty pleasure? [28:35] Chocolate Hugging and kissing her kids too much 5. When your time comes, how do you want to be remembered? [30:24] "As someone who had a positive impact on others."  [31:06] Where to find Allison Website: Allisontask.com Twitter: @allisontask Facebook: /allisontask [31:46] Closing words

Joelle Anderson, a therapist and mindfulness coach, reveals how meditation can help boost our emotional awareness. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about how to pack a gym in your suitcase when you travel. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 34 Show Notes [00:00] Welcome and Intro [1:00] Mindfulness contributor Joelle Anderson on Emotional Awareness Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: What do we mean by "emotional awareness" [1:40] We suppress positive emotions as well as negative ones [2:55] The downside of emotional awareness [4:21] Where to find Joelle [5:15] Kernelofwisdom.com YouTube.com/KernelofWisdom1 [5:54] Fitness contributor Kathleen Trotter on a Gym in Your Suitcase Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: What Kathleen packs in her suitcase [6:13] Three types of fitness travelers [9:52] The importance of having a Plan B [11:36] Where to find Kathleen [13:29] KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [13:49] Closing words

Jonathan Rauch, author of The Happiness Curve, explains the science behind why life gets better in our fifties and sixties. Jonathan and host Keith McArthur each share their own happiness curve stories. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 33 Show Notes [00:00] Welcome and Intro [00:58] Featured interview with Jonathan Rauch Jonathan Rauch is author of several books including 2018's The Happiness Curve: Why Life Gets Better After 50. He is a senior fellow at the Brookings Institution in Washington. In this conversation, Keith and Jonathan discuss: Keith's happiness curve [00:58] Jonathan's happiness curve [02:31] What is the happiness curve? [5:10] The happiness curve isn't an inevitability; it's a tendancy [7:19] Be cautious about making big life changes during the trough [9:05] How the happiness curve is different from a midlife crisis [10:20]  Why the midlife trough is good for us [11:55] Tips to help you get through the trough [16:45] Tips for society to manage the trough [20:25] [22:54] Jonathan's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [23:20] Exercise Talk to someone he'll disagree with and / or read something he'll disagree with 2. What personal development book do you recommend? [24:45] The Happiness Hypothesis by Jonathan Haidt 3. Favorite personal mantra / inspirational quote [26:08]  “The Moving Finger writes; and, having writ, Moves on: nor all thy Piety nor Wit. Shall lure it back to cancel half a Line, Nor all thy Tears wash out a Word of it.” --- Omar Khayyám / Edward Fitzgerald "Just remember that if you see five problems coming towards you, four of them will fall into the ditch before they ever reach you." --- Calvin Coolidge 4. What's your one guilty pleasure? [27:32] Dark chocolate 5. When your time comes, how do you want to be remembered? [28:03] "As being kind and wise, and especially as being kinder and wiser than I am right now." [28:37] Where to find Jonathan Website: happinesscurvebook.com [29:10] Closing words Feedback & Connect Subscribe to My Instruction Manual on Apple Podcasts or on Android Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page Check out our Pinterest page: myinstructionmanual

Today's featured guest is Keith McArthur. The topic is REBIRTH. Let the show begin. Guest Bio Keith McArthur got a second chance at life in 2017 when his little sister donated one of her kidneys to him. Now, he writes and podcasts about his journey to becoming happier and healthier. Keith is the creator of My Instruction Manual — a website, podcast, and book series providing high-quality personal-development content. He is the author of several books including 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You.

Nutrition contributor Michelle Jaelin provides advice on healthy snacking. And host Keith McArthur announces the topic of his next book: Resolutions. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 32 Show Notes [00:00] Welcome and Intro Keith's next book will be about resolutions [00:59] The three resolutions Keith is setting as part of his research for the book [01:43] Keith shares feedback from readers about their own guilty pleasures [4:08] [6:20] Nutrition contributor Michelle Jaelin on Healthy Snacking Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: A healthy snack combines produce (fruits and vegetables) with protein [6:59] Healthy fats can also be part of healthy snacking [7:33] Try to have healthy snacks on hand. They're hard to find when you're out and suddenly have cravings [9:01} Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD [10:06] Closing words

In this special episode of the podcast, host Keith McArthur ask some of the world's most inspiring people about their guilty pleasures. Guests include Rick Hanson, Sally Helgesen, Morra Aarons-Mele and Greg Wells. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 31 Show Notes [00:00] Welcome and Intro [0:59] Guilty Pleasures Keith counts down his past guests' guilty pleasures. Jenny Blake, from episode 1 [1:16] Kurek Ashley, from episode 2 [2:05] Robert Puff, from episode 3 [3:14] Luminita D. Saviuc, from episode 4 [4:03] Joelenta Greenberg, from episode 5 [4:55] Greg Wells, from episode 6 [5:34] Fabiana Bacchini, from episode 7 [6:58] Celeste Headlee, from episode 8 [7:41] Morra Aarons-Mele, from episode 9 [8:03] Martin Gibala, from episode 10 [8:39] Andrea Owen, from episode 13 [8:54] Jeff Chegwin, from episode 14 [9:30] Carmela DiClemente, from episode 14 [10:20] Leslie Caubble, from episode, from episode 15 [10:58] Daisy Buchanan, from episode 16 [11:38] Kristen Ulmer, from episode 17 [12:54] Jake Nawrocki, from episode 18 [14:06] Stever Robbbins, from episode 19 [14:56] Olivia D'Silva, from episode 22 [15:15 ] Rick Hanson, from episode 24 [16:10] Chantal Heide, from episode 25 [18:49] Stephanie McArthur, from episode 26 [19:20] Sally Helgesen, from episode 27 [20:44] Todd Davis, from episode 28 [21:34] Jason Richardson, from episode 29 [22:54] Alison Green, from episode 30 [23:57] Keith McArthur, from episode 11 [24:10] Joelle Anderson, from episode 11 [24:42] Michelle Jaelin, from episode 11 [25:35] Kathleen Trotter, from episode 11 [26:44] [28:21] Closing words

Alison Green, author of Ask a Manager offers advice on some common workplace challenges. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about how meditation can help with mental health challenges like depression and anxiety. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 30 Show Notes [00:00] Welcome and Intro [00:59} Keith reflects on death and dying [3:52] Featured interview with Alison Green Alison is author of Ask a Manager: How to Navigate Clueless Colleagues, Lunch-stealing Bosses and the Rest of Your Life at Work. Described as the “Dear Abbey of the workplace," Alison has dishing out workplace advice for more than a decade at AskAManager.org. In this conversation, Keith and Alison discuss: What do you do if you have an employee casting curses on colleagues? [4:34] How Alison became a workplace advice expert [5:50] The answer to most workplace challenges is 'speak up and have the awkward conversations.' [8:07] How Alison's advice has evolved over the past 11 years [11:46] Alison's advice on: What if your boss keeps stealing your lunch [15:56] Why employees should act more like independent consultants [17:23] What if your boss is micro-managing you [18:53] What if your co-worker is writing a mean blog about you [21:45] What if a co-worker asks you to keep a secret from your boss [22:55] What if you have an employee who spends too much time on social media? [24:23] What if you have an employee who is always late? [25:45] [29:24] Alison's  Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [29:40] Spends at least a day every day reading  2. What personal development book do you recommend? [30:17] Emma by Jane Austin "I've read Jane Austin's Emma more times than I can count and it just makes me happy." 3. Favorite personal mantra / inspirational quote [30:53]  "I don't know if it's a mantra, but I feel really strongly that we should all do what we say we're going to do when we say we're going to do it and I find myself telling that to people a lot." 4. What's your one guilty pleasure? [31:32] Naps 5. When your time comes, how do you want to be remembered? [31:45] Finding ways to make the world a better one [32:08] Where to find Alison Website: Askamanager.org Twitter: @askamanager [32:45] Mindfulness contributor Joelle Anderson on how meditation helps people suffering from mental health challenges such as depression and anxiety Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: Whether this can be done on own vs with a professional [33:55] How mindfulness helps Joelle's clients  [36:25] Risks of managing mental health through mindfulness [37:01] Where to find Joelle [37:53 ] Kernelofwisdom.com YouTube.com/KernelofWisdom1 [38:16] Closing words

World champion athlete Jason Richardson talks about what it means to have a gold medal mindset. Now a psychologist, Jason teaches people how to live better lives as an author, podcaster, speaker and coach. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about why you need to get in shape before you take up running. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 29 Show Notes [00:00] Welcome and Intro [00:59] Featured interview with Jason Richardson Twenty years ago, Jason Richardson was one of the world's top BMX racers. Now a psychologist, he teaches people to live better lives. Jason is the author of It's All BS: We're all Wrong and You're All Right and host of the Gold Medal Mindset podcast. Jason lives in California where he works as a sports and business psychologist and coach. In this conversation, Keith and Jason discuss: Jason's 15-year run as a world champion athlete  [1:20] What being a world-class athlete taught Jason about how to succeed in life [8:40] The Gold Medal Mindset [12:06] Raising our kids to focus on being the best at one things vs. trying many different things [15:05] Jason's book It's all BS [19:30] [20:51] Jason Richardson's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [21:00] Gets up early to meditate five days a week Rides his bike Works on something he's obsessed about  2. What personal development book do you recommend? [23:16] The Dip: A Little Book That Teaches You When to Quit (and When to Stick) by Seth Godin 3. Favorite personal mantra / inspirational quote [25:00]  The more I do, the more I can do 4. What's your one guilty pleasure? [27:08] TV in bed Mexican food 5. When your time comes, how do you want to be remembered? [28:10] "He did what he thought was right, anyway." [31:12] Where to find Jason Website: drjasonrichardson.com Instagram: @realdrjrich Twitter: @realdrjrich  Podcast on iTunes: Gold Medal Mindset [32:35] Fitness contributor Kathleen Trotter on Training to Run Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: Why is running so hard on the body?   [33:44] How to get in shape before running [36:00] What about stretching? [37:54} Where to find Kathleen [42:48] KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter

Todd Davis, author of Get Better, discusses how to build effective relationships at work. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about the role that alcohol plays in your diet. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 28 Show Notes [00:00] Welcome and Intro [1:00] Featured interview with Todd Davis Todd is author of Get Better: 15 Proven Practices to Build Effective Relationships at Work. He is executive vice president and chief people officer of Franklin Covey Co., which bills itself as the world's leading performance improvement firm. In this conversation, Keith and Todd discuss: What 20th century French philosophy has to do with the 21st century North American workplace [1:35] Why good relationships are fundamental to an organization's success [4:52] Practice #6: Avoid the Pinball syndrome (focus on the things that really make a difference in your life) [6:51] These practices can also apply to relationships outside of  work [9:20] Are there gender differences in these practices? [10:17] Practice #15: Start with humility [12:20] References book Lead with Humility: 12 Leadership Lessons from Pope Francis by Jeffrey A Krames Practice #8: Take Stock of Your Emotional Bank Accounts [14:01] Practice #11: Get the Volume Right [16:48] Practice #2: Carry Your Own Weather [19:33] Reference to Man's Search for Meaning by Victor E. Frankl Practice # 10: Talk Less, Listen More [22:08] [24:29] Toodd's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [24:57] Exercise every day Listens to something uplifting or inspiring Commit to be "the positive force" at work  2. What personal development book do you recommend? [27:04] The 7 Habits of Highly Effective People by Stephen Covey The Tipping Point by Malcolm Gladwell Linchpin by Seth Godin 3. Favorite personal mantra / inspirational quote [30:40]  "Let the world know you as you are, not as you think you should be. Because sooner or later if you are posing you will forget the pose and then where are you?" - Fanny Bryce "If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. This is the divine mystery supreme. A wonderful thing it is and the source of our happiness. We need not wait to see what others do." - Mohatma Gandhi 4. What's your one guilty pleasure? [32:46] Diet Coke The TV show  Dateline 5. When your time comes, how do you want to be remembered? [34:01] As someone who valued and continually nurtured the most important relationships in his life. [35:15] Where to find Todd Website: GetBetterBook.com Twitter: @ToddDavisFC Facebook: /ToddDavisFC [36:10] Nutrition contributor Michelle Jaelin on alcohol and nutrition Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: From nutritional perspective, less alcohol is better; no alcohol is best [36:50] Common misconceptions about alcohol [37:50] Are there any health benefits to alcohol? [39:57] Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD

Sally Helgesen, author of How Women Rise, shares the 12 habits that may be holding you back from your next raise, promotion or job. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about the best mindfulness and meditation books. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 27 Show Notes [00:00] Welcome and Intro [00:58] Featured interview with Sally Helgesen Sally Helgesen is author of How Women Rise: Break the 12 Habits Holding You Back From Your Next Raise, Promotion or Job. Sally is one of the world's leading women's leadership experts. She has developed and delivered leadership programs around the world for 30 years. In this conversation, Keith and Sally discuss: Why women still feel that they need to change if they're going to succeed in the workplace [1:58] We refer to Sally's book The Female Advantage How much less patriarchal are workplaces than they were 30 years ago? [3:15] How the bad habits that hold women back in the workplace are different from those that hold men back [5:01] Sally says these differences apply to women of all ages [7:01] Habit 7: The perfection Trap [8:53] Habit 8: The Disease to Please [10:55] Even as a man, Keith identifies with many of these habits [12:12] Habit 12: Letting Your Radar Distract You  [14:07] Habit 5: Failing to Enlist Allies from Day One [20:17] Habit 2: Expecting Others to Spontaneously Notice and Reward Your Contributions [22:51] How to get started in addressing the habits holding you back [25:39] [27:33] Sally's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [27:53] Start the day with 20 minutes of pilates, followed by reflecting on gratitude  2. What personal development book do you recommend? [28:51] Falling Upwards by Richard Rohr 3. Favorite personal mantra / inspirational quote [39.33]  "Join the fray with vigor." Tom Peters 4. What's your one guilty pleasure? [30:26] Long conversations with her dog when out for walks 5. When your time comes, how do you want to be remembered? [31:09] As someone who helped women recognize, articulate and act on their greatest strengths. [31:47] Where to find Sally Website: SallyHelgesen.com LinkedIn: Twitter: @ [33:01] Mindfulness contributor Joelle Anderson on Minfulness books. Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss and recommend the following books: Mindfulness in Plain English by Bhante Henepola Gunaratana 10% Happier by Dan Harris Mindfulness for Fidgety Skeptics by Dan Harris Radical Acceptance by Tara Brach Self Compassion by Kristin Neff Unplug by Suze Yalof-Schwartz Full Catastrophe Living by Jon Kabat-Zinn Wherever You Go, There You Are by Jon Kabat-Zinn Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1 Scroll down to watch Joelle's video with book recommendations [39:38] Closing words

On a sunny, spring day in 2016 doctors told Keith McArthur his kidneys were about to fail.  Over the next 12 months they continued to break down, no longer able to filter toxins. Poisons built up in his body and brain. He began to feel sick and tired and confused. After a life-saving transplant from one of his sisters, and despite being a lifelong skeptic, Keith began "ingesting every self-help resource [he] could get [his] hands on." No longer convinced they were all "written by charlatans and mansplainers," he began a journey to discover how to truly live. As he writes in his new book, 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You, “It’s not like I was unhappy before…but something was missing. Like most of us, I never really learned how to be human. No really. So, I made a decision to learn the skills I needed to finally own my life.” In this conversation, we cover Keith's powerful story and insights about life before and after almost dying from kidney failure, lessons from raising a child with severe mental and physical disabilities, how he listens to his body's signals more after the operation, and what it means to "permit the pivot."

Stephanie McArthur shares her experience of donating a kidney with podcast host Keith McArthur, who also happens to be her brother and recipient of the very same kidney. And nutrition contributor Michelle Jaelin talks about how to stay healthy when eating at restaurants. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 26 Show Notes [00:00] Welcome and Intro [00:58] Featured interview with Stephanie McArthur Stephanie McArthur is my hero. One year ago, she gave me a second chance at life by donating a kidney to me. She joins me in this episode to talk about her kidney transplant journey. In this conversation, Keith and Stephanie discuss: First recollections of Keith's kidney disease [1:38] The death of their father and how that confirmed Stephanie's willingness to donate a kidney to Keith if it ever came to that [3:20] Another sibling gets tested first [5:14] What questions did Stephanie have when she was going through testing process? [7:08] Stephanie and Keith discuss fear ahead of the surgery [13:02] Yes, there was pain... [15:46] ... and nerve damage [18:50] The recovery period after the hospital [21:35] What living donors need to be aware of [22:55] How the transplant changed our lives [24:09] [25:49] Stephanie's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [26:00] Get enough sleep Eat mostly whole foods Drink a lot of water Move your body  2. What personal development book do you recommend? [26:49] Baseball Life Advice by Stacy May Fowles Keith refers to the book he edited featuring Stacy May Fowles: Bat Flip: The Greatest Toronto Blue Jays Stories Ever Told 3. Favorite personal mantra / inspirational quote [28:22]  "I may be lying in the gutter, but I'm looking at the stars." Similar to the following quote attributed to Oscar Wilde: "We are all in the gutter but some of us are looking at the stars." 4. What's your one guilty pleasure? [28:52] Sleeping In 5. When your time comes, how do you want to be remembered? [30:07]  "I just want the people who I shared this journey with to remember the good things that we've done together, and the times that we laughed, and the joy that we had, and I hope that having known me, even if I'm gone, was something positi ve for them, and helped them to move forward in their own journey, in a better way." [31:00] Where to find Stephanie "They can't" [31:49] Nutrition contributor Michelle Jaelin on eating healthy at restaurants Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: Why restaurant food is so bad for us [32:09] What steps can we take to eat healthier at restaurants? [32:40] What about fast food? [34:00] Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD

Chantal Heide, author of seven books about relationships reveals the secret to finding love. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about Metta Meditation. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 25 Show Notes [00:00] Welcome and Intro [1:05] Featured interview with Chantal Heide Chantal Heide, a dating coach who has written several books on dating and relationships including No More Assholes: Your 7 Step Guide to Saying Goodbye to Guys and Finding the Real Man You're Looking For. Chantal’s latest book - Dating 101: Understanding the Drive,s Behaviours and Emotions Behind Love - debuted last week. In this conversation, Keith and Chantal discuss: Chantal's own dating struggles [1:37] Meditation as the secret to finding love [3:12] Keith about how he feels stress build up when he takes a break from meditation [6:53] When we know what we want in a relationship, we'll find that the right person is put in our path [8:50] The difference between "guys" and "men" [10:05] How expectations can kill relationships [11:54] It's impossible to make other people happy [15:50] Why Chantal wanted to write a book for teenagers [17:38] Chantal's "no kissing for three months" rule [18:32] Chantal mentions "phenylethylamine" [21:15] Chantal's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [21:39] Meditation A paleo diet with an emphasis on plants  2. What personal development book do you recommend? [22:24] The dance of Anger by Harriet Lerner  3. Favorite personal mantra / inspirational quote [23:31]  "I surrender." 4. What's your one guilty pleasure? [25:31] Watching cat videos 5. When your time comes, how do you want to be remembered? [25:59] As a revolutionist, someone who caused a shift in relationships [27:10] Where to find Chantal Website: canadasdatingcoach.com Instagram: canadasdatingcoach YouTube: Chantal Heide Podcast: iTunes [28:22] Mindfulness contributor Joelle Anderson on Metta meditation Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: Metta Meditation = Love and Kindness Meditation = Compassion Meditation [28:50] How to do Metta meditation [30:22] Metta m editation can feel like prayer [32:54] Where to find Joelle [34:05] Kernelofwisdom.com YouTube.com/KernelofWisdom1 [35:27] Closing words  

Rick Hanson, New York Times best-selling author of Hardwiring Happiness, talks about his new book Resilient. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about how to overcome the most common meditation stumbling blocks. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 24 Show Notes [00:00] Welcome and Intro [0:59] Featured interview with Rick Hanson Rick Hanson is the New York Times best-selling author of Hardwiring Happiness and Buddha's Brain. His latest book, Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness comes out this week. Rick is a psychologist who lives in the suburbs of Los Angeles. In this conversation, Keith and Rick discuss: How Hardwiring Happiness created an awkward moment between Keith, his wife and a box of Starbucks coffee pods [2:05} The science behind how we can change the physical structure by changing our thoughts [3:08] How stress re-wires our brains in a harmful way  [5:20] The brain's negativity bias [7:14] What it was like to co-author Resilient with his son Forrest [8:48] What does Rick mean by Resilience?  [12:11] Why we need to acquire inner strengths we may not already have [18:46] Learning as the "superpower of superpowers" [20:08] [22:05] Rick Hanson's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [22:18] Meditate for a minute or more every day To admit fault and move on rapidly Exercise Reset to "green zone" several times each day Try to experience "awestruck gratitude" regularly  2. What personal development book do you recommend? [28:18] Dune by Frank Buddha's Brain by Sati Petth ana by Analayo 3. Favorite personal mantra / inspirational quote [31:34]   "Think not lightly of good, saying it will not come to me. Drop by drop is the water pot filled. Likewise the wise one, gathering it little by little fills oneself with good." 4. What's your one guilty pleasure? [32:20] Righteous Anger Good chocolate, good coffee Being off trail by himself in serious wilderness 5. When your time comes, how do you want to be remembered? [35:04] "He was a loving guy." Remembered as someone who kept trying As someone for whom "wakefulness  shone through neuroses." [36:10] Where to find Rick Website: RickHanson.net [37:24] Mindfulness contributor Joelle Anderson on meditation stumbling blocks Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: Stumbling block 1: Meditation isn't always relaxing [38:16] Stumbling block 2: Establishing meditation as a habit [39:35] Stumbling block 3: self doubt  [41:42] Where to find Joelle [43:32] Kernelofwisdom.com YouTube.com/KernelofWisdom1 [44:00] Closing words

In this very special edition of the podcast, life lessons from 10 of the most inspiring people on the planet. Host Keith McArthur speaks with Rick Hanson, Daisy Buchanan, Kristen Ulmer, Olivia D'Silva, Jake Nawrocki, Andrea Owen, Leslie Caubble, Carmela DiClemente, Jeff Chegwin and Stever Robbins. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 23 Show Notes [1:20] Welcome and Intro [1:45] Rick Hanson: 'Love at Will' Rick Hanson is the New York Times bestselling author of is author of Hardwiring Happiness and Buddha's Brain in 2009. His new book Resilient: How to Grow an Unshakable Core of Calm, Strength and Happiness goes on sale on March 27. Rick will be back for a featured interview on Episode 24 of the My Instruction Manual podcast, which will be available on March 26. It's an amazing conversation so make sure you give it a listen. [3:51] Daisy Buchanan: 'Success isn't permanent. Neither is failure.' Daisy Buchanan is the author of How To Be a Grown Up: You’re Doing Fine and Let Me Tell You Why. Daisy is a freelance journalist living in England. Daisy first appeared on episode 16 of the podcast. Listen here.   [9:03] Kristen Ulmer: 'The most important relationship you will ever have is your relationship with fear' Kristen Ulmer is author of The Art of Fear: Why Conquering Fear Won’t Work and What to Do Instead. In the nineties, Kristen was known as the best female big mountain extreme skier in the world. Kristen talks first appeared on episode 17 of the podcast. Listen here. [12:13] Olivia D'Silva: 'Don't Take Your Blessings for Granted' Olivia D'Silva is author of Your Whole Life Economy: Recognize Your True Value and Improve Your Quality of Life, in which she describes seven precious resources we all have to offer. She is a life coach living in England. Olivia was my guest last week on episode 22 of the podcast. Listen here.   [15:53] Jake Nawrocki: 'Never Give Up' Jake Nawrocki is the host of the popular podcast Operation Self Reset. He lives in Milwaukee, Wisconsin. Jake first appeared on episode 18 of the podcast. Listen here.   [19:41] Andrea Owen: 'Take Responsibility' Andrea is author of How to Stop Feeling Like Sh*t: 14 Habits that Are Holding You Back from Happiness. She is a life coach based on North Carolina and hosts the Your Kick-Ass Life Podcast. Andrea first appeared on episode 13 of the podcast. Listen here. [22:25] Leslie Caubble: 'Progress not Perfection' Leslie Caubble blogs and podcasts about living in Hawaii at The Aloha 360. She was one of more than a million people who woke up on the morning of Jan. 13, 2018 to an errant email that warned ballistic missiles were on the way. Leslie first appeared on episode 15 of the podcast. Listen here.   [28:03] Carmela DiClemente: 'Love is the most important thing in life ' Carmela DiClemente is co-author of Dare to Win: Lessons from 57 of the world’s most successful people. Carmela is former BBC producer who has worked with some of the biggest names in the UK radio business. Carmela appeared on episode 14 with co-author Jeff Chegwin. Listen here. [29:54] Jeff Chegwin: 'If you have a vision, see it through' Jeff Chegwin is co-author of Dare to Win: Lessons from 57 of the world’s most successful people. A veteran of the UK music industry, Jeff has promoted some of the biggest names in the industry including Paul McCartney and Elvis Costello. Jeff appeared on episode 14 with co-author Carmela DiClemente.  Listen here. [30:54] Stever Robbins: 'Less Information. More Doing.' Stever Robins is author of Get-It-Done Guy’s 9 Steps to Work Less and Do More: Transform Yourself from Overwhelmed to Overachiever and host of the Get-It-Done-Guy Podcast. He is an executive coach and communications consultant who has been involved in multiple startups. Stever first appeared on episode 19 of the podcast. Listen here. [39:35] Closing words Feedback & Connect Subscribe to My Instruction Manual on Apple Podcasts or on Android Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page Check out our Pinterest page: myinstructionmanual

Olivia D'Silva, author of The Whole Life Economy shares what she says are the seven essential resources in the economy of life. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about the risks of worrying too much about the foods we put into our bodies. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 22 Show Notes [00:00] Welcome and Intro [1:46] Featured interview with Olivia D'Silva Olivia is author of Your Whole Life Economy: Recognize Your True Value and Improve Your Quality of Life, in which she describes seven precious resources we all have to offer. She is a life coach living in England. In this conversation, Keith and Olivia discuss: Olivia as Keith's author twin [1:46] Olivia's life-changing event: the death of her brother Andrew [2:37] Live had become a "superficial and soulless experience" [5:15] Olivia moves to France but still feels lost and disconnected [6:15] What Olivia learned from eating livestock she had raised [8:15] Olivia introduces the whole life economy [11:15] Some resources renew over time [12:57] The resource of physicality and appreciating the gift of life [14:15] The challenge of spending the attention resource carefully [18:30] Why love isn't one of the resources [19:36] The difficulty of defining joy [21:09] Olivia's   No. 1 tip for using our resources wisely? Start with joy [22:45] [25:25] Olivia's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [25:42] Yoga and meditation Eating well Not allowing herself to get too busy  2. What personal development book do you recommend? [27:05] The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom by Rob Stryker "If anybody is wanting to find direction in life, I totally recommend this book." Start with Why: How Great Leaders Inspire Everyone to Take Action by Simon Sinek "Reading these two books in conjunction really helped me to think about what it is that I want to offer the world." 3. Favorite personal mantra / inspirational quote [28:21]  "Don't postpone your happiness. The best time to take stock is long before some tragedy strikes to confirm that life doesn't last forever." --- Rob Stryker 4. What's your one guilty pleasure? [28:52] Sleeping in on Monday mornings 5. When your time comes, how do you want to be remembered? [29:45] As someone who brought joy into other peoples' lives [30:56] Where to find Olivia Website: Oliviadsilva.com Instagram: @livdsilva Twitter: @livdsilva Book: Your Whole Life Economy: Recognize Your True Value and Improve Your Quality of Life, [32:00] Nutrition contributor Michelle Jaelin on the downside of too much information about nutrition Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: Why too much nutrition information can be a problem [32:26] Orthorexia Nervosa: an obsession with healthy eating [35:15] Solution: eat mindfully [35:43] Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD

Host Keith McArthur reads an excerpt from his new book, 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You. It's all about gratitude, including a gratitude hack you don't want to miss. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 21 Show Notes [00:00] Welcome and Intro [00:56] Keith on pre-launch jitters and early feedback Keith worries: 'what if nobody buys my book?' [00:56] Keith shares some advance praise for the book [1:40] [3:40] Keith Reads from 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You. Step 5: Embrace Gratitude In this excerpt, Keith shares: Why we should be grateful for sharks [4:13] His gratitude birthday [5:11] A gratitude hack [7:00]  [10:04] Closing words

Keith McArthur takes readers behind the scenes of the launch of his upcoming book 18 Steps to Own Your Life.  Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 20 Show Notes [00:00] Welcome and Intro [00:57] Keith on 18 Steps to Own Your Life: Simple Powers For a Healthier, Happier You.  In this episode, Keith talks about: Why this episode is different [00:57] What led him to write this book [4:26] What 18 Steps to Own Your Life is all about [11:15] Behind the scenes of launching a book [14:15] Mentions Launch podcast What a successful book launch will look like [19:00] [21:34] Closing words

Jake Nawrocki, host of the Operation Self Reset podcast, outlines the steps we need to take to reset our lives. Host Keith McArthur announces the title and launch date of his next book. And mindfulness contributor Joelle Anderson explains why you might want to add a body scan to your meditation practice. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page Visit us on Pinterest Episode 18 Show Notes [00:00] Welcome and Intro [00:57] Keith's book announcement 18 Steps to Own Your Life: Simple Powers for a Happier, Healthier You will be released on Tuesday, March 6 Keith is putting together a launch team for the book. Launch team members will get a free copy of the book in exchange for writing and posting one or two honest reviews [2:09] Featured interview with Jake Nawarocki Jake Nawrocki is the host of the popular podcast Operation Self Reset. He lives in Milwaukee, Wisconsin. In this conversation, Keith and Jake discuss: How early morning hockey practice make Jake a self-help junkie [2:49] How business struggles led Jake to create Operation Self Reset [5:16] What is Operation Self Reset? [7:24] Chasing perfection is dangerous because it gets in the way of progress [10:33] Number one step of a reset: Clearly define your goals [12:43] How emotions and feelings get in the way and dictate our decisions [15:01] The brain-cut connection and the importance of taking care of your gut [16:00] Jake refers to The Mind-Gut Connection: How the Hidden Conversation within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health Why a  lack of confidence and self-esteem are the biggest stumbling blocks for a self-reset [20:30] Jake's struggles balancing life and business [22:53] [24:36] Jake Nawrocki's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [25:01] Read something Take care of gut health Sweat (exercise) Get enough sleep  2. What personal development book do you recommend? [25:34] As a Man Thinketh by James Allen "It's an amazing read. I highly suggest it." 3. Favorite personal mantra / inspirational quote [26:54]  "Winners never quit and quitters never win." Vince Lombardi "Do what you can't." Casey Neistat (scroll down to see his YouTube video) 4. What's your one guilty pleasure? [29:20] Ice cream Video games 5. When your time comes, how do you want to be remembered? [30:12] As a guy who tried something that filled him up.  [31:21] Where to find Jake Podcast on iTunes: Operation Self Reset Website: OperationSelfReset.com Twitter: @JakeNarocki Facebook: OSRfanpage Email: Jake@operationselfreset.com   [32:19] Mindfulness contributor Joelle Anderson on including a body scan in your meditation practice Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: What is a body scan? [32:56] When to do a body scan? [34:57] Where to find Joelle [36:08] Kernelofwisdom.com YouTube.com/KernelofWisdom1