Podcasts about resources atomic habits

What if the reason your clients, team, or peers don't recognize your value… is because you never showed them? In this episode of The Game Changing Attorney Podcast, Michael Mogill breaks down the unseen habits, small slips, and silent wins that separate those who sustain excellence from those who quietly fall behind. From holding the line on standards to making your effort visible, this episode is a tactical reminder that the little things are never little — and that complacency has a price. Here's what you'll learn: Why discipline erodes in the details — and how to hold the line How to make your unseen efforts visible to your team and clients What it really takes to prevent success from turning into stagnation Want to stay at the top? This episode is your reminder to act like it — every single day. ---- Show Notes: 00:00 – Introduction 03:48 – Teaching Entrepreneurial Lessons to the Next Generation 08:07 – The Bracelet Business: Fulfillment, Hustle, and Gratitude 09:38 – Combating Entitlement by Sharing the Real Journey 13:16 – Why Gratitude, Not Resentment, Builds a Great Culture 15:00 – Are You Paranoid or Just Paying Attention? 17:05 – The Slippery Slope of Letting Standards Slip 18:10 – Making the Invisible Visible: How to Show Your Work 22:36 – Final Thoughts and Takeaways ---- Links & Resources: Atomic Habits by James Clear  David Goggins  Can't Hurt Me by David Goggins  Cameron Hanes  The Score Takes Care of Itself by Bill Walsh  ---- Do you love this podcast and want to see more game changing content? Subscribe to our YouTube channel. ---- Past guests on The Game Changing Attorney Podcast include David Goggins, John Morgan, Alex Hormozi, Randi McGinn, Kim Scott, Chris Voss, Kevin O'Leary, Laura Wasser, John Maxwell, Mark Lanier, Robert Greene, and many more. ---- If you enjoyed this episode, you may also like: 320.  John Morgan — Dream Big, Act Bold: Turning Visions into Reality 278. Adam Alter — From Stuck to Unstoppable: Gaining and Maintaining Momentum 217.  AMMA — The Key to Clarity in Business

I recently met Chris Luger at the very first Unconference in Sarasota FL. The dude looked like my kind of guy- energetic, bald, full of energy. At the conference we got the chance to talk a little about real estate, money, and a shared interest in several heavy metal bands. I wanted to continue that conversation more and really dig into who he is. Man, the levels to this guy run so deep, including commercial realty and a charity he runs that I didn't even know about. Find Chris at… Heavy Metal Money- https://heavymetal.money/  The Luger Foundation- https://www.thelugerfoundation.org/  Merch- https://www.screamingbeaver.shop/   Chris' Resources: Atomic Habits by James Clear- https://amzn.to/4jm5DoB  No Excuses by Brian Tracy- https://amzn.to/3YNJmrw  Secrets of the Millionaire Mind by T Harv Eker- https://amzn.to/3EDt9OW  Best Starter Heavy Metal- AC/DC Back in Black https://amzn.to/4cPsUNh    Things mentioned in the show: QBQ- https://amzn.to/4cQaLz1  Mr. Money Mustache- https://amzn.to/3GnbueK  Dave Ramsey- https://amzn.to/42MB70k    _-- Check out the sweet Hyper X mic I'm using. https://amzn.to/41AF4px    Check out Dr. Dave's Streams of Income at: www.drdavidpowers.com   www.instagram.com/drdavidpowers  www.youtube.com/@streamsofincomebydrdave  --- Join the Streams of Income community at www.facebook.com/groups/streamsofincomedream  --- Check out Passive Income Engines to find your own Streams of Income at www.SelfCoachYourself.com --- Check out my best-selling books: Rapid Skill Development 101- https://amzn.to/3J0oDJ0 Streams of Income with Ryan Reger- https://amzn.to/3SDhDHg Strangest Secret Challenge- https://amzn.to/3xiJmVO --- This page contains affiliate links. This means that if you click a link and buy one of the products on this page, I may receive a commission (at no extra cost to you!) This doesn't affect our opinions or our reviews. Everything we do is to benefit you as the reader, so all of our reviews are as honest and unbiased as possible. --- #passiveincome #sidehustle #cryptocurrency #richlife  

Welcome to Season 4 of the One Life Podcast! We are starting 2025 strong with our new series, First Things First. Pastor Jared and Pastor DJ go into the details and the 'why' behind entering a new year with spiritual formation. Want to get more involved with our East Mesa Campus? Text the word "Eastmark" to 45554 to receive information about how you can help launch our newest location. JOIN US FOR 21 DAYS OF PRAYER - https://onelifeaz.church/21days/ -------------------------- RESOURCES: Atomic Habits by James Clear - https://a.co/d/56FKPVs Be the Unicorn by William Vanderbloemen - https://a.co/d/bbMBmCq Inspire Greatness by Matt Tenney - https://a.co/d/dZLd10f The Coaching Habit by Michael Bungay Stanier - https://a.co/d/53BoViw --------------------------- STAY CONNECTED: Instagram - https://www.instagram.com/onelifeaz.church/ Facebook - https://www.facebook.com/onelifeaz.church/ TikTok - https://www.tiktok.com/@onelifeaz.church

Just as in life, business is not without its challenges. We all experience those moments when we feel depleted, stuck, and unsure of the next step. It could be a really tough time where everything is slow, making you feel like you're pushing a boulder uphill. Although these phases are real, our feelings about them are completely not. These cycles are all actually a natural (and sometimes necessary) part of building a thriving business. To navigate these difficult phases, we can take a better approach. Beginning with what a positive mindset can do, I share strategies and resources that can help you through these low productivity and business growth phases. If you have been lacking inspiration and strength for your staging business, know that you are not alone. Building the staging business of your dreams is doable, and you can better take care of business and yourself when that dream seems bleak.   WHAT YOU'LL LEARN FROM THIS EPISODE: The truth about low-value cycles and why they're a normal part of your business growth Mindset Strategies for staying grounded during low business times How best to control what you can Tips to re-energize and refresh your inspiration    RESOURCES: Atomic Habits  E-Myth Revisited The Gap and The Gain Apply for Private Coaching: www.rethinkhomeinteriors.com/privatecoachingapp Join the Staging Business School Growth Track Waitlist: www.rethinkhomeinteriors.com/growth Enroll in Staging Business School Accelerate Track: www.rethinkhomeinteriors.com/accelerate Follow Lori on Instagram: www.instagram.com/rethinkhome Follow the Staging Business School on Instagram: www.instagram.com/stagingbusinessschool   If you want to learn how to market and grow your staging business, enrollment is open for Rethink You Accelerate. This is a year-long mentorship program, where I help you and other staging business owners plan, grow, flow, and thrive with the results that you've always wanted. The doors are open and I would love to see you in the classroom!   ENJOY THE SHOW?  Leave a 5-star review on Apple Podcasts so that more Staging CEOs find it. Follow over on Spotify, Stitcher, Amazon Music, or Audible.

---------------- SHOW NOTES ---------------- Episode Number: 364 Episode Title: How To Stick To Your Goal - Discover 3 Practical Steps For Lasting Success Introduction: Welcome back to *The Everyday Life Balance Show*! In Episode 364, your host Pascale Gibon dives into the art of staying committed to our goals. While setting goals can be exhilarating, maintaining momentum often proves challenging as distractions, daily demands, and waning excitement make it tough to stay the course. Building on recent discussions about micro-goals and productivity routines, Pascale shares three heart-centred and practical actions to help you stick to your goals with greater ease and purpose. These steps will empower you to align your goals with your identity, cultivate small daily habits, and harness accountability to keep moving forward. Podcast Highlights: [01:20] Sticking to our goals is challenging [02:09] Making your goal part of your identity [03:50] Embracing “the non-negotiable habit” to build consistency [05:18] Setting up “accountability moments” for regular check-ins [07:00] Closing reflections on staying committed to your journey   Resources: Atomic Habits by James Clear - [Learn more here] Tiny Habits by BJ Fogg - [Click here to learn more] Connect with Pascale Gibon: Website: www.pascalegibon.com Email: pascale@pascalegibon.com   How To Stick To Your Goal: Discover 3 Practical Steps For Lasting Success In this episode, Pascale shares actionable strategies for committing to your goals in the long term. She breaks down three foundational steps: 1. Aligning your goals with your identity, 2. Implementing a daily non-negotiable habit, and 3. Setting up accountability moments to reinforce your commitment. These steps will not only help you stay on track but also support personal growth and resilience as you pursue your dreams.   Table of Contents: 1. Identity-Based Goals 2. The Power of Non-Negotiable Habits 3. Creating Accountability Moments 4. Conclusion Identity-Based Goals Pascale discusses the importance of seeing your goal as part of your identity. She explains how thinking of a goal as an external objective can create distance, while making it part of who you are can foster intrinsic motivation. A simple exercise: write a statement that reflects the version of yourself that has already achieved this goal and display it as a daily reminder. The Power of Non-Negotiable Habits Consistency is key to building sustainable habits. Pascale shares how creating a small, daily, non-negotiable action, like a 10-minute stretch or a glass of water each morning, can build momentum. These small actions become the foundation of your routine, helping you stay grounded and focused without overwhelming commitment. Creating Accountability Moments Pascale highlights the role of accountability in goal achievement. She suggests setting aside time two or three times a week for “accountability moments,” where you check in on your progress. These moments provide a fresh perspective and allow you to celebrate achievements, reflect, and recalibrate as needed. Conclusion In this episode, Pascale emphasizes that the journey of goal commitment isn't about perfection; it's about progress, resilience, and compassion. By integrating identity-based goals, non-negotiable habits, and accountability into your routine, you'll find staying on track easier and more fulfilling. ………………………. FREE RESOURCES ………………………. Love this? Do you want to live an abundant life? If you answer Yes! Click here to claim your FREE guide:  Yes! To Love Success Habits: 7 Steps To Inner Peace, Joy And Happiness. Watch now the three-part video training: "7 Key Principles To Achieve Your Dreams." In this training, you will learn the principles that govern achieving goals. Click here to get immediate access: Listen to The Everyday Life Balance Show on Apple iTunes: http://bit.ly/id1247430885 Listen to the Everyday Life Balance Show on Google Play: http://bit.ly/ElBSGoogle Listen to The Everyday Life Balance Show on Soundcloud:  https://bit.ly/ELBShowCloud Listen to The Everyday Life Balance Show on Amazon: http://bit.ly/EDLBShow ………………………………….. CONNECT WITH PASCALE ………………………………….. http://www.pascalegibon.com https://facebook.com/pascalegibonfanpage https://www.linkedin.com/in/pascalegibon https://www.instagram.com/pascalegibon https://www.twitter.com/pascalegibon ……………………... ABOUT PASCALE ……………………... Meet Pascale, the Founder of The Everyday Life Balance Show, author and "Freedom Coach," your ultimate guide to achieving your vision and fulfilling your dreams faster than you ever thought possible. With an unwavering dedication to empowering women in life transitions, Pascale possesses an innate ability to catalyze transformative change. Her mission is to guide women on a profound journey of self-discovery, enabling them to unlock their true potential and align their soul's purpose with their everyday lives. Pascale's unique talent lies in helping women embrace their greatness wholeheartedly, paving the way for a happier, healthier, and more fulfilling existence while impacting the world positively. With Pascale as your guiding force, you can expect to surpass your expectations and manifest your aspirations faster than you ever thought possible. Embark on a life-transforming journey with The Freedom Coach and unlock the limitless potential within you. As a visionary and creative, her life's purpose is to guide you to happiness through love and joy in the context of understanding and compassion. Meet Pascale at pascalegibon.com. ……………………………………………………………... ABOUT THE EVERYDAY LIFE BALANCE SHOW ……………………………………………………………... Welcome to the Everyday Life Balance Show, the podcast dedicated to men and women who want to cultivate greater harmony and balance in every aspect of their lives on a mental, physical and spiritual level. Every Monday, you will gain exclusive access to invaluable insights, practical tools and strategies shared by esteemed experts in various fields ranging from wellness and personal development to life fulfilment, happiness and success. And, of course, your trusted host Pascale Gibon, an authority in her own right as a #1 Amazon bestselling author and “Freedom Coach”. Pascale's unwavering mission is to serve and guide you towards happiness, leading you to discover profound joy, inner peace and balance. With every episode, she invites you to embark on a transformative journey, one step at a time, as you weave a tapestry of a life truly well-lived. For more information go to: https://www.pascalegibon.com/ ………………................ SUBSCRIBE + REVIEW! ………………................ Be the first to know when a new episode is released. Leave a review so that more people can access the Everyday Life Balance Show. Subscribe to Pascale's iTunes podcast: http://bit.ly/id1247430885 Subscribe to Pascale's YouTube channel: http://youtube.com/pascalegibon Read Pascale's latest articles and receive inspirational, transformational and motivational content: pascalegibon.com. Many thanks for your support. With love and gratitude. Pascale  ----------------------- FULL TRANSCRIPT ----------------------- Hello, and welcome back to The Everyday Life Balance Show! I'm Pascale Gibon, and I'm so glad you're here for Episode 364. Over the last two episodes, we've covered how micro-goals can lead to great results and explored seven productivity tips to create a solid, goal-oriented routine. Today, we're diving into something that many of us find rather challenging:  Sticking to our goals once we've set them. The question is, what happens next?   We agree that setting goals is exciting. Yes? But following through can be the real challenge, especially when life gets busy, distractions pull us off course, or that initial excitement fades. For this reason, I want to share today three simple yet powerful actions you can take to stay on track on your goal achievement journey. These actions are practical, heart-centred steps you can incorporate into your daily life, starting today. So, let's start!   The first action is to make your goal part of your identity. To really stick to a goal, it's essential to align it with your authentic self or the person you wish to become. We often think of a goal as something outside ourselves, an external benchmark to reach. But when you make your goal part of your identity, you're far more likely to follow through. This intrinsic connection keeps you grounded and aligned with what is most important to you.   Here is your first action in practice: Write a statement that describes you as if you have already achieved your goal. The idea is to embody your goal already. For instance, if your goal is to read 12 books this year, your statement could be, “I am so happy and grateful now that I'm a person who reads consistently and learns through books.” When you see yourself as someone who embodies your desired goal, each action towards it will feel like it reinforces who you are.   Think about your most important goal right now. Take a few minutes to write down your identity-based statement and place it somewhere you'll see it daily. You could place your identity-based statement on a sticky note on your mirror or desk or as the background of your phone. Let this statement remind you that each small action is part of the bigger picture of who you are becoming.   The second action is to embrace ‘the non-negotiable' habit Do you agree that building consistency requires commitment? The non-negotiables are the things you commit to and are not subject to modification. Sometimes, deciding that something is ‘non-negotiable' can remove the mental back-and-forth, Should I? Can I? Now or tomorrow? way of thinking we experience when we're tired, busy, or unmotivated. Think of it as a gentle yet firm promise you make to yourself.   Here is your second action in practice: Choose one small, daily action that moves you toward your goal and make it non-negotiable. Keep it small, doable, and something you're confident you can commit to every day. If your goal is to improve your physical health, this could be as simple as 10 minutes of stretching every morning or a glass of water first thing. If it's a creative goal, maybe it's 5 minutes of journaling.   The key here is consistency over intensity. So, start small, build trust in yourself, and let the positive momentum flow naturally.   Let this quote guide you: “It's easier to give up than to keep going.”   Lastly, the third action to stick to your significant goal is to set up “Accountability Moments” throughout your week. Accountability is a game-changer. We are often much more likely to stick to something when we know someone else is aware of our intentions.   Have you shared your goal with a supportive loved one, friend or family member? Even if you're working on a goal and haven't shared it with anyone, you can create gentle accountability moments that help monitor your progress, bring awareness, and keep you aligned with your path.   Here is the third action in practice: Start scheduling two to three “accountability moments” in your week where you pause and assess how you are doing. These could be the beginning, middle, and end of your week. Take a few minutes to ask yourself: “What progress have I made toward my goal? What small step can I take next to accomplish my goal?” Remember to congratulate yourself and acknowledge your progress with a reward.   If it helps, find a friend, family member, community or coach to share these accountability moments with. You can even send them a quick text to let them know where you're at. These accountability moments are extremely useful. They will help you see that each week offers a fresh opportunity to keep moving forward without judgment or pressure.   So, there you have it. I have shared three heart-centred actions to help you stick to your goals. By making your goal part of your identity, embracing one small non-negotiable habit, and setting up regular accountability moments, you'll give yourself the structure, encouragement, and consistency needed to stay on track.   Remember, it's not about being perfect; it's about staying connected to the journey and showing up for yourself. Each small step, each tiny moment of effort and progress, adds up to a transformation over time. And I believe in you. You can reach whatever you have set your heart and mind toward.   Beautiful soul, thank you for spending this time with me today. I hope these actions empower you to keep moving forward with grace, compassion, and commitment. As always, stay true to yourself, and remember, everyday life balance is a conscious way of living, not a destination. Until next time on The Everyday Life Balance Show, keep shining, and take good care of yourself. I'm sending you lots of love and light.  

Hi, I'm Granger Forson, and you can find me at BizSmart Gloucestershire(www.bizsmart-gloucestershire.co.uk) or connect with me on LinkedIn(https://www.linkedin.com). In this exciting episode of ScaleUp Radio, we sit down with Emma Price, the dynamic founder of SupaFoot, a flourishing podiatry practice that's taken a giant leap from a solo operation to a 9-person clinic over the past decade. Emma shares the inspiring story of how she was motivated by her mother's career shift to start her own business, driven by a passion for helping people. SupaFoot has grown organically through an unwavering commitment to excellence and the power of personal referrals. Emma's journey is a testament to the impact of living your business values, and her leadership style is all about going first – embracing vulnerability, promoting continuous improvement, and creating a culture where feedback and growth are the norms. As SupaFoot prepares to expand into a new 7-room clinic, Emma discusses her strategic vision for the future. With a keen eye on maintaining the family-like atmosphere that sets SupaFoot apart, Emma is planning for full capacity within five years, with potential franchise options on the horizon. Join us as we dive deep into Emma's approach to recruitment, team development, and marketing in the niche field of podiatry. Whether you're leading a business or looking to start one, Emma's insights into overcoming challenges, staying true to your values, and leading by example will leave you inspired. To ensure you don't miss any inspirational future episodes, do subscribe to ScaleUp Radio wherever you like to listen to your podcasts. So, let's now dive into the inspiring journey of organic growth, values-driven leadership, and strategic expansion with Emma Price.   Scaling up your business isn't easy, and can be a little daunting. Let ScaleUp Radio make it a little easier for you. With guests who have been where you are now, and can offer their thoughts and advice on several aspects of business. ScaleUp Radio is the business podcast you've been waiting for. If you would like to be a guest on ScaleUp Radio, please click here: https://bizsmarts.co.uk/scaleupradio/kevin   You can get in touch with Granger here: grangerf@biz-smart.co.uk   Kevin's Latest Book Is Available! Drawing on BizSmart's own research and experiences of working with hundreds of owner-managers, Kevin Brent explores the key reasons why most organisations do not scale and how the challenges change as they reach different milestones on the ScaleUp Journey. He then details a practical step by step guide to successfully navigate between the milestones in the form of ESUS - a proven system for entrepreneurs to scale up. More on the Book HERE - https://www.esusgroup.co.uk/   Emma can be found here: https://www.linkedin.com/in/emma-price-5286b13a/ https://supafoot.com/ cheltenham@supafoot.com https://www.facebook.com/SupafootCheltenham https://www.instagram.com/supafoot_cheltenham/   Resources: Atomic Habits by James Clear - https://uk.bookshop.org/p/books/atomic-habits-the-life-changing-million-copy-1-bestseller-james-clear/2458373?ean=9781847941831 Dare To Lead by Brene Brown - https://uk.bookshop.org/p/books/dare-to-lead-brave-work-tough-conversations-whole-hearts-brene-brown/406737?ean=9781785042140 Kitchen Table Wisdom by Rachel Naomi Remen - https://uk.bookshop.org/p/books/kitchen-table-wisdom-stories-that-inspire-rachel-naomi-remen/5024712?ean=9781529045864 Michael Moseley Just One Thing Podcast - https://www.bbc.co.uk/programmes/p09by3yy/episodes/downloads Beditations App - https://beditations.com/ Fitbit - https://www.fitbit.com/global/uk/home  

Heath Wilson understands how challenging it can be to save intentional time for family while building a company. So, after exiting the company he'd worked on for 18 years, he decided to launch Aro, a product designed to help families reduce their screen time and spend more time together. In this episode, Heath joins Alex to talk about the lessons he learned while growing his first company, from becoming a better leader to managing outside investors to knowing when it's time to exit. Then, they talk about the way screen time is getting in the way of relationships, and Heath explains how Aro is tackling this problem head on.  Episode Recap: Today we're talking with Heath Wilson, founder and CEO of Aro (0:00:54) Can you tell us how you became an entrepreneur? (0:02:02) What steps should a new entrepreneur take when they see an opportunity? (0:10:05) How do you hold onto your vision in the midst of outside expectations? (0:15:54) What did it look like to level up your leadership as the business grew? (0:22:42) How do you stay committed to learning? (0:35:16) What was it like to exit a company you'd worked on for 18 years? (0:39:46) Why did you decide to start Aro, and what problem does it solve? (0:47:18) Can you share some success stories you've heard from Aro users? (0:58:37) What does it look like to take the lead and be proactive about phone use? (1:08:45)   Helpful Links and Resources “Atomic Habits” by James Clear Jonathan Haidt on the Joe Rogan podcast  Aro Website Try Path for Growth 1on1 Coaching Free for 14 Days Download the Free Reading Guide Connect with our Founder Alex Judd on LinkedIn and Instagram

Episode Summary: Welcome to another compelling episode of Functional Health Radio, where our proficient host, Dr. Kristin Hieshetter, delves into the pressing issues surrounding America's declining health statistics despite high healthcare expenditures. The show begins with an alarming revelation: life expectancy in the USA has dropped significantly, with children now facing unprecedented rates of chronic diseases. Dr. Hieshetter passionately discusses the complexities of health behaviors and the struggles in maintaining consistent health investments. In this episode, Dr. Hieshetter brings to light the importance of habits in personal healthcare management. She references James Clear's "Atomic Habits" to elucidate how small, consistent changes can lead to significant health improvements. The discussion focuses on how we can leverage habit stacking to replace unproductive behaviors with beneficial routines, promoting a healthier and more fulfilling lifestyle. Key topics include the concept of habit loops, the distinction between effective and ineffective habits, and practical strategies for habit formation. Dr. Hieshetter aptly ties the discussion to concepts of identity, motivation, and long-term behavior modification, emphasizing the importance of internal rewards and consistent action toward a healthier self. Key Takeaways: Declining life expectancy in the US highlights the need for better health behaviors and investments in individual healthcare. Habit stacking, as explained by James Clear in "Atomic Habits," can facilitate long-lasting health improvements. Successful habit change involves making good habits obvious, attractive, easy, and satisfying and breaking bad habits by making them invisible, unattractive, difficult, and unsatisfying. Adopting new health behaviors requires a deep change, not only in routines but also in one's identity as it relates to health and wellness. The goal in personal health is not just to achieve temporary milestones but to embrace a system that supports continual progress and self-improvement. Notable Quotes: "But this is not a healthy habit. We've got to make that packaged food difficult and unattractive." "Connect with your kids instead of training on the TV. Read books. Create that vision board." "The trick is to fall in love with the process, not the product." "If you fall in love with the process, not the product, you don't have to wait to give yourself permission to be happy." "Every time you engage in the new habit and skip the old habit, give yourself a double bonus." Resources: "Atomic Habits" by James Clear (available on Amazon and audiobook platforms) Functional Health Mastery – A free group for doctors and healthcare providers Don't miss out on the valuable insights discussed in this episode of Functional Health Radio. Tune in to grasp the full spectrum of advice on habit formation and identity building for optimal health. Stay engaged with us as we continue to deliver transformative discussions on functional health and wellness.

Today, Joey Odom presents a game-changing approach to enhance family connections. Gain insights from his wake-up call from missing a crucial moment due to phone distraction as he embarked on creating a better tech-life balance. Discover the powerful impact of reducing screen time and how the ARO box can help your family reconnect in meaningful ways.     Key takeaways to listen for An analogy of phone usage to parental absenteeism The importance of a behavioral cycle and setting a positive example Broader implications of smartphone addiction on mental health Practical tips and strategies for reducing phone dependency How to build healthier digital habits and improve family relationships     Resources Atomic Habits by James Clear | Kindle, Audiobook, and Hardcover The Anxious Generation by Jonathan Haidt | Kindle, Paperback, and Hardcover     About Joey Odom Joey Odom is a Co-Founder at Aro. He is a natural storyteller and a dynamic leader known for his ability to inspire and foster deep connections with others. Joey's experience with technology as a husband and dad led him to help create Aro alongside Co-Founder Heath Wilson. He also hosts The Aro Podcast, a weekly conversation with leaders and influencers who strive to live intentionally. Joey's most important roles are husband to Cristin (19 years) and dad to Harrison (15) and Gianna (13).     Connect with Joey Website: Aro Instagram: @goaronow Podcast: The Aro Podcast     Connect with Us To learn more about us, visit our website at www.18summers.com or email us at info@18summers.com. To get a copy of our book “The Family Board Meeting”, click here.   Subscribe to 18 Summers Podcast and leave a rating and written review!     Social Media Channels Facebook Group: 18 Summers LinkedIn: Jimmy Sheils Instagram: @18summerstribe

Hi there and welcome back to another edition of ScaleUp Radio, the podcast inspired by the Entrepreneurial ScaleUp System and designed to make navigating our ScaleUp journeys that little bit easier by learning from others' experiences. I'm Kevin Brent and today, I'm excited to interview Lucy Eden, founder of Be In Your Element Events. Lucy's company creates unique wellbeing experiences for corporate clients, ranging from yoga sessions to rave yoga with a live harpist. In just 2.5 years, they've worked with clients like Nike and the NHS, thanks to their pool of over 90 “wellbeing warriors.” Lucy shares her journey, discussing the importance of workplace wellbeing in preventing burnout and boosting productivity. She opens up about the challenges she faced, from self-doubt to managing cash flow, and her vision for the future, including expanding her team and opening wellness spaces. Make sure you don't miss any future episodes by subscribing to ScaleUp Radio wherever you like to listen to your podcasts. For now, Tune in for an inspiring conversation on making wellbeing a core part of corporate culture.   Scaling up your business isn't easy, and can be a little daunting. Let ScaleUp Radio make it a little easier for you. With guests who have been where you are now, and can offer their thoughts and advice on several aspects of business. ScaleUp Radio is the business podcast you've been waiting for. If you would like to be a guest on ScaleUp Radio, please click here: https://bizsmarts.co.uk/scaleupradio/kevin You can get in touch with Kevin here: kevin@biz-smart.co.uk   Kevin's Latest Book Is Available! Drawing on BizSmart's own research and experiences of working with hundreds of owner-managers, Kevin Brent explores the key reasons why most organisations do not scale and how the challenges change as they reach different milestones on the ScaleUp Journey. He then details a practical step by step guide to successfully navigate between the milestones in the form of ESUS - a proven system for entrepreneurs to scale up. More on the Book HERE - https://www.esusgroup.co.uk/   Lucy can be found here: https://www.yourelementevents.com/ https://www.instagram.com/_beinyourelement_/?hl=en-gb https://www.linkedin.com/company/be-in-your-element/   Resources: Atomic Habits by James Clear - https://uk.bookshop.org/p/books/atomic-habits-the-life-changing-million-copy-1-bestseller-james-clear/2458373?ean=9781847941831 52 Ways To Walk by Annabel Streets - https://uk.bookshop.org/p/books/52-ways-to-walk-the-surprising-science-of-walking-for-wellness-and-joy-one-week-at-a-time-annabel-streets/7073695?ean=9781526656445 Headspace - https://www.headspace.com/headspace-meditation-app Calm - https://www.calm.com/ Insight Daily - https://insighttimer.com/

261: How to Overcome Barriers & Build Capacity as a Nonprofit Leader (Matt Sharp)SUMMARYAs a nonprofit leader, have you ever considered how investing time in refining your nonprofit's operational processes could significantly amplify your organization's impact on the communities you serve? In episode 261 of Your Path to Nonprofit Leadership, you'll learn invaluable strategies for maximizing organization efficiency and effectiveness from expert consultant, Matt Sharp. Delving into key areas such as HR management, strategic planning, technology integration, and personal strategic development, you'll gain profound insights into transforming your nonprofit into a high-performing entity. With practical advice and actionable tips drawn from real-world experiences, this episode offers nonprofit leaders the guidance they need to navigate the complexities of organizational management and achieve their mission-driven goals.ABOUT MATTMatt Sharp is a highly relational nonprofit and higher education professional, with an inherent drive to stimulate personal and group excellence. With 17+ years of experience, he brings a specialized blend of knowledge, technical skills, and expertise to his work—and focuses on empowering small- to mid-size nonprofit organizations to achieve greater impact on their communities. Before entering the entrepreneurial world, Matt spent six years as the Chief Operating Officer at RunningWorks. Prior to that, he spent 11 years at Johnson & Wales University, where he served as the Director of Student Involvement & Leadership. Through the university, he gained valuable experience in event management, program management, systems, and process creation, developing and implementing strategic goals, professional development, financial management, and managing a team of professionals. Matt received his MBA at Southern New Hampshire University, as well as his Bachelor of Science in Hotel & Resort Management. He is also a proud Leadership Charlotte alumni, which is program focused on building Charlotte community leaders through inclusive leadership development. He currently sits on the Board of JoPri, a nonprofit serving the children of Uganda. EPISODE TOPICS & RESOURCES Atomic Habits by James Clear Ready for a Mastermind? Learn more here!Have you gotten Patton's book Your Path to Nonprofit Leadership: Seven Keys to Advancing Your Career in the Philanthropic Sector Watch for the companion audio version coming soon!Check out our new website, PMAnonprofit.com!

Hi there and welcome back to another edition of ScaleUp Radio, the podcast inspired by the Entrepreneurial ScaleUp System and designed to make navigating our ScaleUp journeys that little bit easier by learning from others' experiences. I'm Kevin Brent and In today's episode, we're joined by Steven Borwell-Fox, an entrepreneur who transitioned from running a service-based company to acquiring Telecetera, a product-focused business, in 2019. Steven will share his journey, detailing the strategic due diligence involved in the acquisition, the benefits of a holding company structure, and the lessons learned in leadership. You'll hear how focusing on individual strengths rather than trying to clone oneself, and the importance of cash flow forecasting in seizing business opportunities, have shaped his approach to business. Whether you're just starting out or looking to pivot your business model, Steven's insights are bound to provide valuable guidance. Make sure you don't miss any future episodes by subscribing to ScaleUp Radio wherever you like to listen to your podcasts. Stay tuned for a deep dive into navigating business transitions and optimising company structure for growth. Scaling up your business isn't easy, and can be a little daunting. Let ScaleUp Radio make it a little easier for you. With guests who have been where you are now, and can offer their thoughts and advice on several aspects of business. ScaleUp Radio is the business podcast you've been waiting for.   If you would like to be a guest on ScaleUp Radio, please click here: https://bizsmarts.co.uk/scaleupradio/apply   You can get in touch with Kevin here: kevin@biz-smart.co.uk   Kevin's Latest Book Is Available! Drawing on BizSmart's own research and experiences of working with hundreds of owner-managers, Kevin Brent explores the key reasons why most organisations do not scale and how the challenges change as they reach different milestones on the ScaleUp Journey. He then details a practical step by step guide to successfully navigate between the milestones in the form of ESUS - a proven system for entrepreneurs to scale up. More on the Book HERE - https://www.esusgroup.co.uk/ Steven can be found here: linkedin.com/in/borwell https://telecetera.co.uk/   Resources: Atomic Habits by James Clear - https://uk.bookshop.org/p/books/atomic-habits-the-life-changing-million-copy-1-bestseller-james-clear/2458373?ean=9781847941831 Team of Teams by General Stanley McChrystal - https://uk.bookshop.org/p/books/team-of-teams-new-rules-of-engagement-for-a-complex-world-general-stanley-mcchrystal/3549357?ean=9780241250839 Simon Sinek - https://simonsinek.com/ Harvest - https://www.getharvest.com/ Xero - https://login.xero.com/ Spotler - https://spotler.co.uk/ Office 365 - https://www.office.com/ Teams - https://www.microsoft.com/en-gb/microsoft-teams/log-in

Dr. Mike Hart sits down with Dave Danna to discuss his remarkable 150+ pound weight loss journey. Dave opens up about the wake-up calls that finally spurred him to make a change, practical steps he took, and developing consistent routines. Throughout his transformation, Dave made parallel improvements to his mental health, finances, relationships, and overall life. His story demonstrates that major lifestyle changes are possible through determination, discipline and consistency. Guest Bio and Links: Dave Dana is a weightloss influencer sharing his transformation journey to inspire others.  Listeners can learn more about Dave on YouTube @DaveEDanna, on X @DaveEDanna, and on IG @david.e.danna Resources: Atomic Habits by James Clear   Show Notes: [0:00] Welcome back to the Hart2Heart Podcast with Dr. Mike Hart    [0:10] Dr. Hart introduces guest, Dave Danna to the listeners  [2:00] Dave's wake-up call moments  [7:30] Initial steps towards weight loss [11:00] Inducing behavioral change  [18:00] Focusing on three pillars: physical health, spiritual health, and financial health [23:00] Going from an error message on the scale to 399.9 [27:00] Changing diet after getting bloodwork results [35:00] Importance of consistency… like Dave's Wednesday weigh in's  [37:30] The motivation behind Dave's morning routine [45:00] Overcoming cravings and maintaining discipline [49:15] Atomic Habits by James Clear [51:10] Dave's stance on the ‘body positivity movement'  [59:00] Final thoughts  --- Dr. Mike Hart is a Cannabis Physician and Lifestyle Strategist. In April 2014, Dr. Hart became the first physician in London, Ontario to open a cannabis clinic. While Dr. Hart continues to treat patients at his clinic, his primary focus has shifted to correcting the medical cannabis educational gap that exists in the medical community.  Connect on social with Dr. Mike Hart: Social Links: Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart  

Hi there and welcome back to another edition of ScaleUp Radio, the podcast inspired by the Entrepreneurial ScaleUp System and designed to make navigating our ScaleUp journeys that little bit easier by learning from others' experiences. I'm Kevin Brent and this week on the show I'm joined by McCartney Aldous, founder of The Student PT. McCartney's vision? To revolutionise university life by connecting students through exercise, improving both their mental health and social lives.  He candidly shares his early challenge: jumping too quickly into building an app without thorough market research. Now, he's recalibrating with a focus on deep market understanding, building his personal training business for financial backing, and seeking crucial partnerships with universities and gyms.  It's a tale of resilience, strategic pivots, and the power of community in the fitness industry.  Make sure you don't miss any future episodes by subscribing to ScaleUp Radio wherever you like to listen to your podcasts.  Stay tuned for an inspiring session filled with valuable insights for every aspiring entrepreneur. Scaling up your business isn't easy, and can be a little daunting. Let ScaleUp Radio make it a little easier for you. With guests who have been where you are now, and can offer their thoughts and advice on several aspects of business. ScaleUp Radio is the business podcast you've been waiting for. If you would like to be a guest on ScaleUp Radio, please click here: https://bizsmarts.co.uk/scaleupradio/apply You can get in touch with Kevin here: kevin@biz-smart.co.uk Kevin's Latest Book Is Available! Drawing on BizSmart's own research and experiences of working with hundreds of owner-managers, Kevin Brent explores the key reasons why most organisations do not scale and how the challenges change as they reach different milestones on the ScaleUp Journey. He then details a practical step by step guide to successfully navigate between the milestones in the form of ESUS - a proven system for entrepreneurs to scale up. More on the Book HERE -    Scale your Business - The Entrepreneurial ScaleUp System   McCartney can be found here: linkedin.com/in/mccartney-aldous https://www.instagram.com/coach_mccartney_aldous/ https://www.instagram.com/the_student_pt/   Resources: Atomic Habits by James Clear - https://uk.bookshop.org/p/books/atomic-habits-the-life-changing-million-copy-1-bestseller-james-clear/2458373?ean=9781847941831 The Chimp Paradox by Prof Steve Peters - https://uk.bookshop.org/p/books/the-chimp-paradox-the-acclaimed-mind-management-programme-to-help-you-achieve-success-confidence-and-happiness-prof-steve-peters/3814057?ean=9780091935580 How To Win Friends & Influence People by Dale Carnegie - https://uk.bookshop.org/p/books/how-to-win-friends-and-influence-people-dale-carnegie/15666?ean=9789357768351 Sleep Cycle app - https://www.sleepcycle.com/ Trainerize app - https://www.trainerize.com/ ToDoist app - https://todoist.com/ The Modern Wisdom podcast - https://chriswillx.com/podcast/

Join us today as we chat with Carley Lauren, a Fitbod user who went from "couch potato" to "muscle mommy" in just 2 years! Learn how Carley discovered the app, embraced it in her fitness routine, and inspired others with her 80-pound weight loss. Tune in for a dose of motivation and the transformative power of Fitbod!In this episode:Carley Lauren's Fitbod Journey: From "couch potato" to "muscle mommy" in just 2 years!Discover how Carley stumbled across and embraced the Fitbod app in her fitness routine.Inspiring Others: Carley's 80-pound weight loss journey and the motivation she shares within the Fitbod community.Resources:Atomic Habits: https://jamesclear.com/atomic-habits-summaryFacebook Fitbod Community: https://www.facebook.com/groups/fitbodGet your 14-Day Trial!

When Calum Giles, a double Olympic hockey player, steps into our studio, he brings with him a narrative that goes beyond the hockey field. His personal battles and victories over ADHD are as captivating as his athletic accomplishments. Understanding his journey helps us unravel the tight weave between neurodiversity and peak performance. Calum doesn't shy away from discussing the role of mentors in recognizing and nurturing the potential of young athletes, a perspective that's shaped his roles as director of junior coaching at Blackheart and Altamium's Hockey Club and managing director of Stickwise Hockey Camps.In this episode, Ryan and Calum discuss:- The connection between neurodiversity and peak athletic performance through Calum's journey.- The role of mentors in recognizing and nurturing the potential of young athletes.-  How the schooling system impacts individuals with ADHD and their career paths, using Calum's academic journey as an example.- Cognitive differences bring flair and creativity in sports, drawing parallels with the Dutch style of football.- Calum's commitment to shaping a more inclusive and understanding approach to learning and coaching in education and sports.- The rarely explored topic of life after sports, including financial challenges athletes face and the importance of aligning one's career with passions.- Calum's personal story as a powerful reminder that success, in various forms, is achievable with hard work, fairness, and a commitment to one's true self.Are you looking for Career Clarity for your next step, for more information, or to book a consultancy, make sure you check out www.2ndwind.io Links:Website:http://www.stickwise.com LinkedIn: https://www.linkedin.com/in/calum-giles- Instagram:https://instagram.com/stickwise?igshid=X: https://x.com/CalumGiles?s= Resources:Atomic Habits: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299Relentless: From Good to Great to Unstoppable by Tim Grover: https://www.amazon.com/Relentless-Unstoppable-Tim-S-Grover/dp/147671420 

#podcastshow #reclaimyourlife #2024 #freshstart Welcome to 'Reclaim Your Life with Irina' the podcast that empowers you to embrace change, cultivate personal growth, and set intentions for a fulfilling life. I'm your host, Irina Shehovsov, and in today's episode, we're diving deep into the art of reclaiming your life in 2024. From self-reflection to overcoming obstacles, we've got it all. Let's embark on this transformative journey together! Resources: Atomic Habits: https://amzn.to/48pLXe7 The Importance of Being Present: Episode#10 Connect with Irina:

This episode's intention: How can I build confidence in myself in just 10 minutes?   Back in 2015 I was a 28-year-old stay-at-home mom of three kids in four years. I didn't feel like I had the time or energy to spend on myself. That spring when a fitness studio opened up in my small town, a friend and I signed up for the daily 5:15 am fitness classes. I don't know that I was particularly interested in fitness, but the invitation to get out of the house and spend time with friends was enough to get me hooked.   I took “before” pictures and continued them for the nine months I went to these classes. My body changed a bit, but the most important change I could see was in my confidence and smile. This habit showed me I was a dependable person capable of showing up and making a change.    After this episode, I challenge you to see what you can do with a 10-minute block of time each day for one week. It's hard to carve hours out of your busy life, but those minutes build up. See what happens when you prove to yourself what consistency can do for you. Resources Atomic Habits by James Clear “Enhancing Our Confidence” by Lindsay Leahy of The Restoration Project  20-Hour Rule article on LinkedIn Tune in this week for the Re-Find series and get the downloadable guide here Connect with Molly Find me, Molly Knuth, on Instagram and Facebook.  Follow Molly Knuth Media on Facebook and Instagram.

In this empowering episode, we delve deep into the journey of self-discovery within the realm of motherhood. Join us as we explore practical insights and heartfelt advice on how to navigate the complex path of maintaining your own identity while nurturing a growing family. If you've ever felt like you're losing touch with who you are amidst the responsibilities of motherhood, this episode is your guide to reigniting that connection.The Matrescence was born out of a desire to provide more maternal support after personally facing bouts of debilitating anxiety, feelings of loneliness, and in an attempt to seek validation and connection.  Lauren Hays is a board-certified Psychiatric Mental Health Nurse Practitioner (boy mom times three) and Megan Dalton (a marketing guru and mom of 3 under 6) on a mission to change the landscape of maternal mental health and to identify its role and importance to overall wellness. The Matrescence is a digital maternal mental health community + app providing a space to learn, heal, and grow – we hope to see you inside the community!KEY TAKEAWAYS:Practical strategies for carving out personal time amidst a busy mom's schedule.The transformative journey of becoming a mother and its impact on self-identity.The importance of self-care and its positive influence on your well-being as a mother.You will walk away from this episode feeling empowered to help you navigate the ups and downs of motherhood. Our candid conversations will remind you that you are not alone and as mental health experts, we are figuring out motherhood right alongside you. We touch base briefly on screen time with kids, revisiting your own values and finding coping techniques that actually work for you!Be sure to check out The Matrescence!The Matrescence instagramThe Matrescence websiteThe Matrescence appEXPERIENCE IDENTITY COURSE WAITLIST:It is worth your time to invest in yourself, Mama. Get on the waitlist to get a great discount and learn when this course launches!Other Links and Resources:*Atomic Habits by James Clear (affiliate link)*Free Anxiety EbookLet's Connect: Follow over on Instagram: @experiencemotherhood GET MY WEEKLY EMAIL Discover YOU again after kids by Joining the Experience Identity Waitlist Get access to other resources over at https://www.experiencemotherhood.com/resources -->Take one minute to subscribe, rate and review the podcast! Your support is incredibly meaningful!Support the ShowA small monetary gesture helps me keep this podcast going, so thank you in advance!Until next time. . . Go Experience Motherhood!Disclaimer: This podcast is for informational purposes only.

Are you satisfied with the rewards of your efforts? Humans often seek recognition or a prize in exchange for our labour. That's what gives us the push to continue doing what we do. It's the key to developing new habits. Habits form at least 50% of what we do. We do so many things on autopilot. If we can harness that side of our life, success will be so much easier. So how do we satisfy our craving for immediate rewards? Tune in to find out as Andy delves into the world of habits based on the concepts from the book Atomic Habits by James Clear. “It's the thought of the rewards that kicks up dopamine, and it's dopamine that basically runs the show.”– Andy NaylorIn This Episode:-The key to making new habits stick -How to make the reward immediate and satisfying (with real-world examples)-Why people crave immediate reward, and how this craving can be satisfied in an environment that embraces the delayed gratification system-The Laws of Behaviour ChangeThis episode is the fifth part of the Habits Series. Watch out for the next ones!…………………Are you a busy business leader looking to dominate your health, wellness, and performance?

Are your habits serving you? As Andy continues delving deeper into the concepts of the book Atomic Habits by James Clear, he talks about a simple truth that makes habit formation achievable for everyone. If you want to form a habit, make it easy!Start with a closer look at what habits are working and which need further development or replacement. Then make a plan and implement it. To make it easy for you, Andy presents practical tips to make the new habits stick. Motivation won't cut it. Repetition is the key. Always remember the 4-part habit loop to make the change. Building and maintaining healthy and helpful habits is definitely a journey, but it is worth every effort. So go ahead and embrace that new habit. “Whatever it is that you need to do to form a habit, why don't we just make it easy? We don't need to make things difficult.”– Andy NaylorIn This Episode:-Review of the 4-part habit loop: Cue, craving, response, reward-How to develop a habit and make it stick (with practical examples)-Applying the 2-minute rule and other hacks to make habit formation easyThis episode is the fourth part of the Habits Series. Watch out for the next ones!…………………Are you a busy business leader looking to dominate your health, wellness, and performance?

This episode has the potential to blow your mind and change your life. This concept has revolutionized the way I set goals, develop habits, and pursue personal growth. Today, we are talking about Identity-Based Change. In this episode, you'll learn what it is, how to implement this transformational inside-out approach in your life, how to apply it to behavior change, habit building, and goal setting.  I first learned about this concept of identity-based change in the book Atomic Habits by James Clear where he introduces the “three ring circle” to explain the three layers of behavior change - outcomes, systems, and identity. When we shift away from outcome-based change and we start leaning into identity-based change, it strips away the noise and opens your path for meaningful, long-lasting change.In this episode we will dive into determining the person we want to be and how we can ultimately get there.RESOURCES:Atomic Habits by James ClearStrong & Resilient Women Community (https://www.facebook.com/groups/yogaformilitarywomen)North Start Meditation & Craft a Personalized Identity Statement Worksheet: https://fabulous-pioneer-9504.ck.page/de6f72ebb6Thanks for listening! Connect with me in the Strong and Resilient Woman Community on Facebook HERE (https://www.facebook.com/groups/yogaformilitarywomen), or on Instagram @themilitaryyogiIf you liked what you heard today please be sure to subscribe on whichever platform you listen to podcasts on and leave us a review! This helps us get our message out and reach more military leaders like you.SHOW NOTES: https://www.christinamattisonyoga.com/blog/episode6Connect with me in the Strong and Resilient Woman Community on Facebook HERE (https://www.facebook.com/groups/yogaformilitarywomen), or on Instagram @themilitaryyogiMore about Christina Mattison and the Leading with Heart PodcastHey there! I'm Christina Mattison, an Air Force Officer, yoga teacher, dedicated wife, and proud mother of two. But most importantly, I'm here as a wellness and leadership coach for women in the military. I want you to know something: It doesn't have to be this way.I've walked in your combat boots, and I understand the chaos that often accompanies military life. But I'm here to share a powerful truth with you: You have the innate ability to transform your own life. I've personally experienced this transformation, and I've witnessed it in the lives of countless clients I've had the privilege to guide.Welcome to the Leading With Heart podcast — your ultimate resource for discovering how to infuse joy, peace, and true success into every facet of military life.**The views and opinions expressed within this podcast episode are those of the individual, and do not necessarily represent those of the Department of Defense or its components.

You've heard about the 4-step habit loop - cue, craving, response, reward- from this series's first two episodes. Today, Andy continues to delve into the world of habits and true behaviour change, focusing on the role of cravings. So, what triggers a craving, and how can you control your desires? What role does a craving have in developing better habits? Tune in to hear Andy's simple explanation with real-world examples of habit stacking and temptation bundling. These two concepts are discussed in the book Atomic Habits by James Clear, which Andy recommends you read. “Thinking about the habit and then the subsequent reward drives up dopamine. That's the craving.”– Andy NaylorIn This Episode:-What is craving?-The effects of dopamine in shaping our behaviour-How can we control our cravings and desires?-Habit stacking and temptation bundling examples to help you build better habitsThis episode is the third part of the Habits Series. Watch out for the next ones!…………………Are you a busy business leader looking to dominate your health, wellness, and performance?But struggling with TIME, MOTIVATION, PLANS, and ACCOUNTABILITY?

Hello I'm Granger Forson www.bizsmart-gloucestershire.co.uk or find me on LinkedIn. This time on ScaleUp radio I speak with Ryan Anthoney owner and CEO of Recharge Fitness Ltd.   Recharge Fitness is a business that sells gym equipment to the home enthusiast, personal trainers, the sports industry and gyms. They have been operating for just over three years based in Gloucestershire.   It is so interesting hearing Ryan story of how he's built a business with a very specific aim to make the UK more healthy. He developed a business idea when he was trying to build his own gym at home and since turned it into a successful business that's now ready to scale.   As always, we cover a lot of ground, including: having a clear why for your business helps to make strategic decisions. Build a business to have limited daily firefighting, which allows you to do the deep work first each day. You are working for your team as much as they are working for you. Keep experimenting with your marketing until you find things that work.   What is fascinating with this conversation with Ryan is that he's built multiple businesses which has allowed him to understand how to seize an opportunity when he sees one and build a business around it.    I know you'll get something from this episode.   Ryan can be found here: linkedin.com/in/ryananthoney https://www.rechargefitness.co.uk/ team@rechargefitness.co.uk   Resources:   Atomic Habits by James Clear - https://uk.bookshop.org/p/books/atomic-habits-the-life-changing-million-copy-1-bestseller-james-clear/2458373?ean=9781847941831   Gary Vee podcast - https://garyvaynerchuk.com/podcast/   Tim Ferriss podcast - https://tim.blog/podcast/   Scaling up your business isn't easy, and can be a little daunting. Let ScaleUp Radio make it a little easier for you. With guests who have been where you are now, and can offer their thoughts and advice on several aspects of business. ScaleUp Radio is the business podcast you've been waiting for.   If you would like to be a guest on ScaleUp Radio, please click here: https://bizsmarts.co.uk/scaleupradio/apply   You can get in touch with Granger here: grangerf@biz-smart.co.uk   Kevin's Latest Book Is Available!    Drawing on BizSmart's own research and experiences of working with hundreds of owner-managers, Kevin Brentexplores the key reasons why most organisations do not scale and how the challenges change as they reach different milestones on the ScaleUp Journey. He then details a practical step by step guide to successfully navigate between the milestones in the form of ESUS - a proven system for entrepreneurs to scale up.    More on the Book HERE - https://www.esusgroup.co.uk/

Creating new habits can be difficult, especially if you want to stick with them long-term. Fortunately, you can take a few simple steps to shift your mindset. Creating new patterns may take some time, but it's definitely worth doing to achieve your health, business, and life goals. Andy discusses how you can create new positive habits. If you find it difficult to change your behaviour, today's episode will give clear examples to start building good habits and improve your life. “The first rule of behaviour change is: Make it obvious, make it clear. Use time and location as guides to create new cues.”– Andy NaylorIn This Episode:-What is a habit, and how is it developed?-Why is it difficult to change your habits?-The first rule of good behaviour change -How to create positive habits This episode is the second part of the Habits Series. Watch out for the next ones!…………………Are you a busy business leader looking to dominate your health, wellness, and performance? But struggling with TIME, MOTIVATION, PLANS, and ACCOUNTABILITY?

Someone once said, “We are all creatures of habit.” And it's true. People develop habits as they go through life, whether they are aware of them or not. Understanding how habits are formed may help overcome and replace destructive patterns with positive ones. So what exactly is a habit? Andy will discuss this topic today, referencing the book Atomic Habits by James Clear. If you want to improve your life, this book is an excellent place to start. So Alphas, let's dive into the episode. “What gets rewarded immediately gets repeated.”– Andy NaylorIn This Episode:-What is a habit?-How often must the action be repeated before it becomes a habit?-What does a true habit look like? -The 4-step feedback loop and how it works This episode is the first part of the Habits Series. Watch out for the next ones!…………………Are you a busy business leader looking to dominate your health, wellness, and performance?

Being faithful in the little things WILL pay off... you just can't quit!Join me today as I talk about what it means to be faithful in the small things, make good habits, and keep them so that you can achieve your goals and accomplish your purposes here on this Earth. Resources: Atomic Habits by James Clear Thank you love for being with us today, and thanks for listening to Be Whole. Be Well. Be Wise.If you loved our podcast, please take some next steps to help us grow:1. Show some love for your new favorite podcast by leaving us a review on Apple Podcasts, Spotify, or Amazon. 2. Make sure to join me on Instagram @shellytyler.dpt . 3. Join our private facebook group Overcoming Overwhelm for Christian Moms for exclusive (and free) health and faith-walk information. 4. Visit our website Fiddlewood Farmacy for more information about functional wellness services and more. Many Blessings, Shelly

If you wait to be ready instead of taking a swing at something, chances are you're going to miss your window of opportunity. So many of us get paralyzed by perfection and fear any sort of feedback that we end up not even trying. But, if there's one thing we've learned about business over the years, it's that you need to be okay with putting out a minimum viable product and improving from there. Listen in as we unpack some examples of how we learned this lesson and what you can do today to take action.    IN THIS EPISODE, WE TALK ABOUT: Recognizing the compound effect of taking small steps toward your goals  Why you can't play big until you're willing to play small  Using feedback as your roadmap  How to get out of the analysis paralysis cycle and start taking action    RESOURCES Atomic Habits by James Clear  Text ROUNDTABLE to 310-421-0416 to get information about the next roundtable VIP business strategy session.     CONNECT WITH CHRIS Follow me: @chriswharder Visit my website: chrisharder.me  Learn more about frello, my peer-to-peer lending app: frelloapp.com  Follow frello: @frello_app    CONNECT WITH LORI Follow Lori: @loriharder Follow Lite Pink: @drinklitepink Follow Earn Your Happy: @earnyourhappy Listen to Earn Your Happy

Sometimes the smallest changes in habits can lead to huge results. Sometimes trying to change too much all at once backfires. In this episode, we discuss just how life changing it can be to start with smaller steps. Little bursts of exercise can have a bigger impact than you might suspect. Starting with just cleaning your sink can lead to an organized house. Eating ice cream in a bowl instead of a carton can lead to losing 100 pounds. The important thing is just get on the ladder, and that's easier with lower rungs. A ladder with many easily accessed closely-spaced rungs can, after all, lead to the exact same place (and many times easier) as a ladder with widely-spaced, difficult rungs. Resources: Atomic Habits by James Clear Importance of Smaller Steps Video (with picture of the ladders mentioned) YouTube Video with References Regarding Brief Workouts Tiny Habits by BJ Fogg FlyLady Change Anything by Kerry Patterson Marie Kondo Losing 100 Pounds with Corinne Podcast Couldn't join us for our FREE CLASS how to work in the dumpster fire of healthcare without getting burned? Check here for the replay. If you want to work with us, visit our website: www.thewholephysician.com. We have private coaching and online courses available. Additionally, we're happy to lecture for your institution. Sign up for our Weekly Well Check by clicking the link. The Weekly Well Check is your weekly dose of encouragement and your only access to secret insider sales on our products. For a free quote on Own-Occupation Insurance, you're welcomed to use our affiliate link: patternlife.com/drivetime If you'd like to earn CME credit for listening to this podcast, follow this link: CME for Small Steps to Big Change Podcast

Hello I'm Granger Forson www.bizsmart-gloucestershire.co.uk or find me on LinkedIn. This time on ScaleUp Radio I speak with Paul Holbrook, the owner of Diary Detox. Diary Detox is a coaching business for Leaders based in Cirencester. Paul started the business 6 years ago, to bring his approach to helping managers to ‘Better Lead People' to a wider audience.  In this episode we discuss everything Leadership & Management in detail.  We cover a lot of ground, including: - You need to choose to be a Manager or Leader as it is such an important role - The true role of manager is to make someone & something better - Managers need to Think, Communicate & Improve - Managers and Leaders need to create space in their diary for Green time What is inspiring about this conversation with Paul is his approach to Leader development by starting with asking you to choose ‘is it time to lead', then making space in your diary through the detox and focusing on the real essence of being a leader by leading with love. Yes Love, listen out for this amazing section in this conversation. I know that you'll get so much out of this episode.   Paul can be found here: linkedin.com/in/paulmichaelholbrook https://diarydetox.com/ info@diarydetox.com   Resources: Atomic Habits by James Clear - https://www.waterstones.com/book/atomic-habits/james-clear/9781847941831 Good to Great by Jim Collins - https://www.waterstones.com/book/good-to-great/jim-collins/9780712676090 A Path Through The Jungle by Prof Steve Peters - https://www.waterstones.com/book/a-path-through-the-jungle/professor-steve-peters/9781998991105 My Therapist Ghosted Me podcast - https://www.mytherapistghostedme.com/ The Diary of a CEO - https://stevenbartlett.com/the-diary-of-a-ceo-podcast/ The Diary Detox - https://diarydetox.com/home LinkedIn - https://www.linkedin.com/nhome/ Microsoft Outlook - https://outlook.live.com/ Training Peaks - https://app.trainingpeaks.com/   Scaling up your business isn't easy, and can be a little daunting. Let ScaleUp Radio make it a little easier for you. With guests who have been where you are now, and can offer their thoughts and advice on several aspects of business. ScaleUp Radio is the business podcast you've been waiting for.   If you would like to be a guest on ScaleUp Radio, please click here: https://bizsmarts.co.uk/scaleupradio/apply   You can get in touch with Granger here: grangerf@biz-smart.co.uk   Kevin's Latest Book Is Available!    Drawing on BizSmart's own research and experiences of working with hundreds of owner-managers, Kevin Brentexplores the key reasons why most organisations do not scale and how the challenges change as they reach different milestones on the ScaleUp Journey. He then details a practical step by step guide to successfully navigate between the milestones in the form of ESUS - a proven system for entrepreneurs to scale up.    More on the Book HERE - https://www.esusgroup.co.uk/  

In this episode Richard share a few key takeaways for leaders from Atomic Habits by James Clear.  DONATE: If you have enjoyed this podcast and want to support what we do, click here. RESOURCES: Atomic Habits by James Clear. Find it here. Register for The Seasons of God Online class here. CONNECT: Follow Richard on Twitter. Follow Richard on Facebook. Read Richard's latest blog posts at www.richardblackaby.com.

Do you struggle to push past the fear to reach your goals? Do you feel like you're stuck, or is life today the same as ten years ago? Have you stopped pursuing changing or growing yourself because of medical, physical or emotional challenges from your past? Today is for you if… If you desire a greater life of significance than you're living now. If you're open to seeing the limitations you may have placed on yourself that are holding you back. If you're ready to stop making excuses to change because of your past challenges. We've been looking at invisible dog fences for Yoshi, our one-year-old 112-pound Goldendoodle. If you're not familiar with an invisible fence, it's where you put a boundary of wire underground around your yard. Then the dog has a special collar that vibrates or beeps at them when they get close to the invisible fence line. Over time, it trains the dog to stay away from the fence line. I've seen dogs that are so well-trained that they don't even need the electronic collar anymore. They just stay within the boundaries. We all have challenges throughout our lives: Mean words said over us Rejections Hurts Abuse Medical, Physical or Emotional challenges These challenges train us to stop trying, not move forward or not pursue our dreams if we allow them. They become an invisible fence in our mind that says….you can't; who do you think you are? You don't have what it takes… But here's the kicker; we have to admit to ourselves… When we say, "I can't;" we're really saying, "I won't." Changing how we believe about ourselves and what we're capable of is a choice. Not allowing the challenges to stop us and courageously stepping out into our purpose is a choice. It's us saying, "I can and I will." "The secret to change is to focus all of your energy, not on fighting the old, but on building the new." –Socrates We have to focus on creating new habits to change the old ones. 1. Choose a new habit What habit do you want to create? 2. Know your will Your will gives you the power to change. It's really, "why the heck do you want to make this change to begin with?" 3. Know your way You have to break down how you'll incorporate this new habit. What are the steps we'll take? 4. It's all about tiny changes Jerry Seinfeld's mantra is, "Never break the chain.” That keeps him writing jokes every day. 5. Celebrate progress along the way Celebrate yourself, the tiny wins and any forward movement…even if it's one step forward and two steps back. This works for any area of change. You've got this, and Father's got you! Thanks a Bunch for listening! Until Next Time, Live Fearlessly Free! Resources *Atomic Habits by James Clear is the best one I've read on habits. https://amzn.to/3DgoYEF Need a place to help you keep moving forward toward your dreams? Do you need a place where others help pick you up when you fall and celebrate with you when you have wins? Courageous Club is a safe place to stop hiding, show up fully yourself and fulfill your God-given purpose. Check out all the details at Courageous.club. *Book is an Amazon affiliate link; if you purchase through this link, I'll receive a small commission.

Health and wellness are almost always on top of every woman's resolutions for the New Year. But they're also the first ones to be skipped when things get really busy. And women are always busy! So how can you fit your fitness goals into your super active lifestyle?In today's episode, Dr. Kylie interviews Molly Phair, a Functional Nutritional Therapy Practitioner and Personal Fitness Trainer for busy women. She shares her knowledge through her Healthy Happy Whole Method, which advocates progress over perfection. Molly's six-step system fits into your busy lifestyle and is customized to fit your needs. If you want a simple and sustainable health and wellness program that eliminates the need for dieting, constant willpower, and spending hours in the gym, this episode will lead you down the right path. “You hear the cliche “your health is your best wealth,” well, it really is! At the end of the day, how many medications do you want to be paying for every single month? How many doctors do you want to have?”- Molly Phair In This Episode:- How did Molly find her path into nutrition and functional medicine?- About Molly's Six Pillars of Health and the Healthy Happy Whole Program- What are the six steps to creating lasting change?- The guiding principles developed by Molly that stabilize the foundation for creating change- How to pursue your passion without sacrificing your relationship with your spouse And more!Resources:- Atomic Habits by James Clear - Sign up for Dr. Kylie's live event, February 20-22, 2023- Get the Right Supplements for You- Why Are My Labs Normal? Your guide to reading your own blood work; no medical background needed - Join the 90-Day Coaching Program with Dr. Kylie BurtonConnect with Molly Phair:- Instagram - Facebook- Vibrant Health & Wellness for Women Facebook GroupConnect with Dr. Kylie:- Website- Instagram- Facebook- YouTube*Sponsored by Systemic Formulas*- For all practitioners, join SF via the FB group I run: https://www.facebook.com/groups/716554078541135- For everyone else, learn about the products by following them on...

HAPPY NEW YEAR! Today I am sharing the keys things that I did in 2022 that I will absolutely be doing again in 2023, because of how much they made my year. This episode is going to help set you up for the best year you've ever had. Think morning/night time routine hacks, goal setting tips, and real advice on how to get the things you want in life to gravitate towards you! Resources Atomic Habits (book) The Five Minute Journal Connect with Alyssa Harper Tiktok Instagram JOIN THE FACEBOOK GROUP This group is an opportunity for discussion around the weekly topics from the SSW Podcast. Please feel free to post in this group if you need advice or are just simply looking for community!

HAPPY NEW YEAR! Today I am sharing the keys things that I did in 2022 that I will absolutely be doing again in 2023, because of how much they made my year. This episode is going to help set you up for the best year you've ever had. Think morning/night time routine hacks, goal setting tips, and real advice on how to get the things you want in life to gravitate towards you! Resources Atomic Habits (book) The Five Minute Journal Connect with Alyssa Harper Tiktok Instagram JOIN THE FACEBOOK GROUP This group is an opportunity for discussion around the weekly topics from the SSW Podcast. Please feel free to post in this group if you need advice or are just simply looking for community!

HAPPY NEW YEAR! Today I am sharing the keys things that I did in 2022 that I will absolutely be doing again in 2023, because of how much they made my year. This episode is going to help set you up for the best year you've ever had. Think morning/night time routine hacks, goal setting tips, and real advice on how to get the things you want in life to gravitate towards you! Resources Atomic Habits (book) The Five Minute Journal Connect with Alyssa Harper Tiktok Instagram JOIN THE FACEBOOK GROUP This group is an opportunity for discussion around the weekly topics from the SSW Podcast. Please feel free to post in this group if you need advice or are just simply looking for community!

It's that time of the year–2023 is about to begin! People around you, and maybe even you, are preparing a gazillion new things they will do. But guess what? None of them will stick! In this episode, Tom will share his strategies and tactics for getting things done, for changing his behaviors and habits that enabled him to achieve success, and it had nothing to do with making resolutions. He also shares examples of how he used those habits to change his life, and you can do it, too. So enjoy the final 2022 episode of the Remote Millionaires podcast, and get ready to achieve atomic success in 2023!If you're interested in building a Digital Agency, join the Remote Millionaires Program. Go to: https://remotemillionaires.com/“If we really want atomic change in our success, it all starts with very small changes out of the gate, and I've since used this idea and process to get over those times that I just don't feel like doing something or I'm procrastinating.” (4:55 Polished audio)- Tom Gaddis In This Episode:Why you need to stop preparing your New Year's resolutions, and what you should do instead Developing the habit of prospecting (it's the same method Tom used to get his first 14 clients)How to instill tiny success habits that will dramatically improve your life and your business (you just have to start doing one small thing)And much more…Resources:Atomic Habits by James Clear - https://jamesclear.com/atomic-habitsOne Small Step Can Change Your Life: The Kaizen Way by Robert Maurer - https://www.amazon.com/Small-Step-Change-Your-Life/dp/076118032XTiny Habits by BJ Fogg - https://tinyhabits.com/book/Ready, Fire, Aim by Michael Masterson - https://www.amazon.com/Ready-Fire-Aim-Zero-Million/dp/0470182024If you prefer a video version, subscribe to the Remote Millionaires YouTube channel: https://youtube.com/@remotemillionairesRemote Marketing Agency Owners by Offline Sharks & Remote Millionaires: https://offlinesharks.com/groupRemote Millionaires Application: https://remotemillionaires.com/applyHere's an Insane Offer for Just $1: https://offlinesharks.com/onedollarplusConnect with Tom Gaddis:Website: https://remotemillionaires.com/Facebook: https://web.facebook.com/remotemillionairesInstagram: https://www.instagram.com/remotemillionaireslifestyle/

This week we have an extended episode focused on financial planning and literacy. Listen in as Leonne Bannister chats with Chris Lahman, high school teacher and Member Benefits Coach for his local education association. As a Member Benefits Coach, Chris helps members through the financial education and planning process. He is passionate about financial security and wants to share his knowledge with us. According to Chris, getting started can be the most challenging and rewarding part of the financial literacy process. Chris suggests a basic income and expense snapshot as a great place to start a budget. Knowing how your school district is supporting your retirement is also helpful in learning about your financial future. He also shares  a variety of investment plans available to members. His perspective on how paying yourself first, taking a ‘first small step' and being directionally positive weave throughout the conversation. Leonne and Chris also talk about how to reduce the cost of college and how to enroll in loan forgiveness through NEA. Chris rounds out the conversation by providing quick and easy tips to create income for your “future self.” This episode has something for everyone. Over and over, Chris shares the message of “know your goals.” So, let's start there. What do you want for your future? What do you need for financial freedom? Think about your goals, then listen to this podcast. Chris' expansive financial knowledge and the resources he shares will be a great accelerator to meeting your goals.    Resources:  Atomic Habits by James Clear NEA Loan Forgiveness Program PERS  -  IAP  401(K), 403(B), 457 (B) Chris can be reached at:  CLmoneycoaching.com or chris.lahman@corvallis.k12.or.us IG: @clmoneycoaching Facebook: CLmoneycoaching

Your team may be struggling with mental health, and you don't even know it.It's so easy for leaders to take their team's mental health for granted. Companies often emphasize safety and physical health but don't address mental health, which is equally as important. According to the CDC, 1 in 5 American adults experience a mental health condition in a given year. That means if you have more than 5 people working for you, at least one of them is struggling with some form of mental illness.I host CEO, Kurt Hooks, of Virginia Beach Psychiatric Center, who shares how to tell if your team is struggling with mental health, and the first step you should take.He leads the largest adult, acute-care, community-based facility in the Commonwealth of Virginia. Kurt has worked in crisis and acute healthcare and behavioral health for 22 years as a clinician, clinical supervisor, entrepreneur, and operator. He introduced several innovative programs to address mental health, addiction, and jail diversion. He has a Ph.D. in Counselor Education from Old Dominion University; Master's Degrees in Public Health and Professional Counseling, and is a Licensed Professional Counselor and Supervisor. LinkedIn Profile https://www.linkedin.com/in/kurt-hooks-ph-d-mph-lpc-9780a214/Company Link: https://vbpcweb.com/What You'll Discover in this Episode:What leaders need to understand about addiction and mental health now.What to do if you suspect an employee has a drug problem.The story of how he learned to cope with the intensity of the job.Where do you draw the line for getting involved with your team's personal problems.The most meaningful moment of Kurt's career.What the best are doing to address the impact of the Pandemic on the world of Behavioral Health.How you can create a culture of trust.The personal experience that fuels the motivation for his work.The one trait he wishes he could instill in every employee.The exercise that alleviates his stress.Resources:Atomic Habits, James ClearEssentialism, Greg McKeownUpstream, Dan Heath-----Connect with the Host, #1 bestselling author Ben FanningSpeaking and Training inquiresSubscribe to my Youtube channelLinkedInInstagramTwitter

In this episode of Next Level Leaders, Nichole Harrop interviews Jenna Altman on how to set realistic health and fitness expectations for busy corporate women without sacrificing their mental health. In this episode you will learn: 1. The impact of all-or-nothing thinking on women's health and fitness journeys 2. The importance of finding a healthy lifestyle that works for you 3. How all-or-nothing thinking can lead to restrictive eating and weight gain "I want people to feel healthy and strong in their bodies and that it's not to fit a certain mold." Jenna Altman is a women's health and fitness coach. She helps busy corporate women find a healthy lifestyle that works for them. From Jenna: I was once in the busy corporate world, and I struggled with confidence and body image. I was always trying quick fixes to lose weight. I cut out carbs and tried different fad diets, but I learned that it wasn't worth the mental headspace it was taking up. I found a healthy lifestyle that works for me and helps me feel my best. I think it's important for women in the workplace to find a balance between their career and their health. I struggled with this myself when I was working in an office. I was always the person who was focused on my health and fitness, and I would often get comments from other coworkers about how disciplined I was.  In this episode, you will learn the following: 1. The impact of all-or-nothing thinking on women's health and fitness journeys 2. The importance of finding a healthy lifestyle that works for you 3. How all-or-nothing thinking isn't helping you Resources: Atomic Habits book The Compound Effect book Connect with Jenna: Jenna's podcast: Mindset, Metabolism, Movement Jenna's Instagram Jenna's Pinterest   Connect with Nichole: Nichole's LinkedIn My Career Journal

If you want to build better habits in your life and implement a morning routine that will set you up for success, this episode is for you. You will learn tips and tricks that can help you to develop new positive habits, and even help you get rid of the bad ones, along with some suggestions for activities you can add to your morning routine. Morning routines set the tone for your entire day and allow you to be in control of your mindset and mood going into your day instead of all the external forces dictating that for you. Our lives are made of of tiny moments and small choices. The habits we have in our lives are either taking us down the path we want to be on or leaving us stuck right where we are. Start leading the life you want to live by implementing better habits and creating a morning routine you can love and stick to!Resources:Atomic Habits by James ClearIntelligentchange.com- Notes to self JournalImplementation IntentionConnect with Jamie Smith, Master Certified Life Coach:Email: JamieSmith@AllThingsLeadership.comInterested in Life & Leadership Coaching with Jamie? Just send an email or visit her website today!Website: AllThingsLeadership.comSend a Direct Message on Facebook.Connect on LinkedInSuggestions: Jamie wants to hear from you! Have a topic you'd like to hear her explore on this podcast? Know someone that would like to be a guest on my podcast? Send in suggestions anytime to JamieSmith@AllThingsLeadership.com or send Jamie a Direct Message on Facebook or LinkedIn.

Batch creation is particularly poignant at this time of year, when many people are going off on holiday. But this doesn't just have to be for the summer. This is a great way to think about elevating your status, continuing visibility, and giving yourself room and space to have assets that are valuable for your business without you having to be present all of the time. What You'll Learn: Why it is a good idea to batch create the assets for your podcast  What you, as a creator, get as a result of bundling together your time How batch creation improves your content Why your tasks are getting done much quicker during batch creation If you're not batch creating yet, start doing that and putting it in your diary, so that is a firm commitment. Visibility is very important, but not at the expense of your health, and not at the expense of you feeling overwhelmed and pressured.  Resources: Atomic Habits, a book by James Clear https://amzn.to/3SlAvIZ (https://amzn.to/3SlAvIZ)  Check out our Legendary Podcast Launch Package athttp://www.annapn.co/launch ( www.annapn.co/launch) My websitehttps://www.annaparkernaples.co.uk ( https://www.annaparkernaples.co.uk) Find me on Facebook:https://www.facebook.com/AnnaParkerNaplesCoach ( https://www.facebook.com/AnnaParkerNaplesCoach) Find me on Instagram:https://www.instagram.com/annaparkernaples/ ( https://www.instagram.com/annaparkernaples)  Podcast Sales Funnelhttp://www.annapn.co/funnel ( http://www.annapn.co/funnel)  Podcast Growth Accelerator http://www.annapn.co/growth (http://www.annapn.co/growth) 

Playing the long game.  A phrase we say a whole lot around here. What does it mean to make choices that intentionally benefit who we want to be in the longrun versus just satisfying an immediate desire? In this episode we'll share a little bit more about ourselves, dive into why the long game matters, and how to practically implement habits and disciplines today to become who you want to be. This epsiode was brought to you by Thrive Market, our fave place to get healthy, organic groceries and snacks delivered right to our door. Use THIS LINK for 40% off your first order today. RESOURCES Atomic Habits by James Clear CONNECT Website | One Degree Instagram | Xan's Instagram | Nathaniel's Instagram | Pinterest GET MORE FROM THIS EPISODE View full show notes on the blog.

Sometimes you might feel like the whole world is against you. Well, the good news is, you aren't alone. Everyone is going through phases, each trying to overcome roadblocks in our own lives. What's important is that we have the drive to move forward and reach our goals.   Take this episode as an inspiration as we're bringing back Thomas Burnett on the show. Like you, Thomas also had his fair share of life and career challenges. He'll be sharing those obstacles with us today, as well as the measured steps that he's done to emerge victoriously. Want to know more? Follow his journey by listening to today's interview.    Key Takeaways The importance of having a balance between personal and business life Valuing your real estate community is key Advice that Tomas will give to someone who's feeling stuck If you want to have success you have to set a goal and follow through with a commitment What is the hardest thing for Thomas to overcome? If you want to be successful in life, you have to realize that education and growth never stops Resources Atomic Habits by James Clear Driving for Dollars Mastery

Picture this, you're a first-time real estate investor, you're clouded with all of these business strategies, and you don't know where your starting point should be. It's frustrating right? Imagine having all of these goals you want to accomplish, but you don't know what to do with them. That's a total bummer. Well, the secret sauce behind all your doubts and confusions starts with building a habit. Yes, you got that right; it's HABITS. No matter how big or small your business is, if you don't change a couple of addictive routines and harmful practices, you'll end up feeling stuck. Want to get to that high level of success? Then listen to the expert herself—Lauren Hardy, as she shares four golden nuggets that can propel you to become the ultimate real estate investor of your dreams. RESOURCES: Atomic Habits by James Clear The Road Less Stupid by Keith J. Cunningham The Compound Effect by Darren Hardy Virtual Investing Mastery

Nii & Renee read a 5-star review from Apple Podcasts Nii updates on building habits Nii answers question about the types of surgery he performs Getting paid to complete healthcare market surveys with M3 Global Research Nii & Renee reminisce about the used cars they bought for medical school Renee's car: https://www.kbb.com/nissan/stanza/ Nii's car: https://www.edmunds.com/volkswagen/jetta/1999/review/   Resources: Atomic Habits by James Clear Get paid for healthcare market surveys with M3 Global Research Awning ZZ Kids   WATCH THIS EPISODE ON YOUTUBE! https://www.youtube.com/drniidarko     JOIN MY COMMUNITY Text PODCAST to 833-230-2860   Twitter: @drniidarko Instagram: @drniidarko Email: team@drniidarko.com   Podcasting Course: www.docswhopodcast.com Merch: https://docs-outside-the-box.creator-spring.com

We're wrapping up January's "31 Days of Discipline" challenge. In this episode we talk about why we started this challenge, the science behind building good habits and the mindset we should employ to maintain our progress over time. Resources: Atomic Habits by James Clear Libby App: free ebooks, audiobooks, and more from your local public library HBR Article: "To Build New Habits, Get Comfortable Failing" by Sabina Nawaz ABOUT THE PODCAST Corporate Creative was established to highlight the intersections between employment and entrepreneurship. We exist to: Build a community of like-minded professionals committed to making an impact both inside and outside of work, Redefine success by emphasizing self-exploration, and Educate and empower individuals to use their passion and skills to grow their brands and businesses. Join the Tribe! Follow us on social media @CorporateCreativePod Interested in financial and career tips? Subscribe to Personal Finance Fridays jadeihendricks.com SUBSCRIBE & REVIEW Don't miss an episode! Subscribe on Soundcloud & iTunes Enjoying the podcast show? Leave a review on iTunes. The more reviews, the greater our reach. Go to “Ratings and Reviews” > “Write a Review” and let us know why you love the show. Thank you! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/corporatecreativepod/support

Once upon a time we placed (quite expensive) advertisements in the local paper for the last 3 weeks of January, and the enquiries flooded in. 15 years on and my local paper doesn't exist anymore, and advertising, for the most part, is now digital. Keeping up with Facebooks changes, knowing what kind of ad to run and what kind of money to spend is exhausting. Do you know if your ad is performing well? And if not do you know what to tweak? Do you even WANT to know!? I've decided I don't, but I do. In that I don't want to know all the things, but I do want someone to do them for me. It's why I connected with Jennifer Randall from thejenniferrandall.com Jennifer has run a dance studio, which means she speaks our language. Wait until you hear you explain Facebook ads like choreography – such an aha moment! Like all conversations At The Barre we chat about personal and professional topics, anchoring on the work that Jennifer does and how she is helping me, and might be able to help you on All Things Social. CONNECT WITH ME Email – jane@dancestudiosuccess.com.au Instagram @dancestudiosuccess @dancearts Facebook Group ‘The Collective' (For Dance Studio Owners) https://bit.ly/3J0STC3 Learn more about DanceStep – Student Teacher Education Program www.dancestep.com.au CONNECT WITH JEN Instagram @thejenniferrandall RESOURCES ‘Atomic Habits' by James Clear https://tidd.ly/327l4hP   See omnystudio.com/listener for privacy information.

Here's what we know:We aim to be 1% better every day!Join Cam and Amelia on a walk down 2021's Memory Lane. For many, it was a trying year. But we hope like us, you learned some things along the way. We hope you can grab onto the positives, the opportunities and to the hopefulness. Cam and Amelia focus on the good things and most of all, the lessons. Here is a sampling of our 'take-aways' for 2021:Embrace, don't brace.I (and that means you too) can do hard things.Intentional relationships.Health is a journeyThese are just a few of the ideas we unpack. This is a fun, yet thought-provoking conversation between 2 friends. Resources:Atomic Habits by James Clearhttps://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299/ref=sr_1_1?gclid=Cj0KCQiA_c-OBhDFARIsAIFg3exOu2bzmNicwoWQYYBFRb-81c08XlkkvrdyhHUcrCSNh2j7tSuVEeIaAuKwEALw_wcB&hvadid=282579595593&hvdev=c&hvlocphy=9010019&hvnetw=g&hvqmt=e&hvrand=2424375453137082775&hvtargid=kwd-486806483233&hydadcr=15492_10339794&keywords=atomic+habits&qid=1641333072&sr=8-1As always, please subscribe, leave us a review, and we would love it if you'd take a screenshot of yourself listening and post on Social and tag us, @thehelpfulplate, @heymomma_cam, @midlife.mommas.Join us on the midlife journey!Websites: www.camoyler.com and www.thehelpfulplate.comInstagram: www.Instagram.com/midlife.mommasFacebook Group: https://www.facebook.com/groups/midlifemusclewithcamIf you have any burning topics that you'd like us to tackle, please let us know!

Have you ever felt like you're on a roller coaster? One minute, everything's going great, but next moment life gets busy and you end up feeling stuck and frustrated that you've wasted all of the hard work. That story repeats over and over again. Today I want to share with you how we can build a success mindset, so that instead of a roller coaster, we take a smoother and more rewarding ride. What You Will Learn In This Episode: - How to set your goals along with knowing why you're doing the things you are doing - How to be prepared for hard days without stressing yourself unnecessarily - How to be flexible so you can change and adapt according to circumstances When it comes to mindset, the little things that often get missed out are really vital for long-term success. The more we open up ourselves to the idea of mindset work and creating a success mindset, not only your fitness and wellness practice starts to feel easier, but all other areas of our life as well. Resources: - “Atomic Habits” by James Clear https://jamesclear.com/atomic-habits - “Stop Saying You're Fine” by Mel Robbins  https://www.amazon.com/Stop-Saying-Youre-Fine-Getting/dp/0307716732 - A free Facebook group The busy Woman's Guide to fitness and wellness https://www.facebook.com/groups/busywomansfitness/  - My website https://www.chickfit.co.uk/  - Become a member of Chickfit Online https://www.chickfit.co.uk/chickfit-online/  - Review and subscribe to my podcast https://www.chickfit.co.uk/podcasts/
 - Find me on Facebook https://www.facebook.com/alixchickfit - Find me on Instagram https://www.instagram.com/alixchickfit 

Michelle Thompson is CEO and Managing Partner of Cherry Bekaert, one of the top 25 US largest accounting firms. Michelle's responsible for oversight of the firm's Executive Team, executing and promoting the overall strategic plan and driving firm growth. Her leadership role includes chairing Cherry Bekaert's Executive Board and overseeing the day-to-day administration and financial management of the firm.  She also held a senior leadership role at Deloitte. Michelle has an undergraduate degree from the University of North Carolina at Chapel Hill and a Master of Accountancy, University of South Carolina with additional studies at the Harvard Business School. Michelle's LinkedIn Profile: https://www.linkedin.com/in/michellethompson-513a419/ (https://www.linkedin.com/in/michellethompson-513a419/ ) WHAT YOU WILL DISCOVER FROM THIS EPISODE: Leadership lessons from working the “drive through”. Why Cherry Bekaert is a small accounting firm with big capabilities. Why Michelle thinks it's so important to get different perspectives. When a leader should “pull rank”.   Advice for employees who are from underrepresented groups in the C-Suite and are a mission to get there. The three-part framework to pitch your idea to the C-Suite.  How big does your idea need to be before you present it? The one trait she'd like to instill in every employee… ”Managing Yourself”.   Productivity strategies from the C-Suite. How being unorganized in your personal life shows up in your professional life. The importance of understanding how and when you and your team work best. A simple hack to bring your best self to every moment. The surprising tool that she recommends for every leader. What General Robert Caslin (now President of USC and former CEO Sessions guest) and Michelle believe about building trust. The moment that accelerated her career. HIGHLIGHTS: Tips on presenting your idea to C-Suite: Be able to pitch it. Your pitch needs to answer what problem you are solving, how you will solve it and who will benefit after solving the problem. 3 success strategies all employees need to understand: Be organized. Be a good communicator. Think about your work style. QUOTES: On the first step for developing your personal network: “Focus on building relationships and establishing trust.” “You need to volunteer for things and put yourself out there, be willing to fail, and don't hide.” “Ideas don't have to be earth shattering. They can be things that you can change within your own world of influence.” “Depending on the thing I'm going to do, I'm always considering how to bring my best self to that moment.” RESOURCES: Atomic Habits by James Clear

In today's episode I share my top tips to help get you out of a fitness slump, from mindset to your environment, I share the things I do every day to set myself up for success. This episode was proudly brought to you by Nutra Organics.Click here to shop my favourite bundles & use code EMPOWERED to get 15% off sitewide.

Today's episode is all about how to be happy. We spend so much time focusing on comparison, approval, and not giving ourselves compassion. In this episode, I share my top tips for focusing on self-worth and happiness.

Episode Notes What does success really mean to you? Are you a long-term investor in your life, or are you waiting for luck to make it happen for you? In this episode of the LabEveryday podcast, Du'An Lightfoot talks about success and the steps that when followed will get you there. He defines success as achieving a goal that you planned and worked to accomplish, not what just happened for you. Listen in to learn the 10 practical tips to help you achieve your desired success in 2021. What You Will Learn: [0:42] Intro [1:42] Du'An Lightfoot defines success and what separates it from luck. [3:01] Establish the goal you want to accomplish. [3:33] Write down your goal and break it down into smaller increments. [4:34] Establish your plan and formulate it into detailed habits. [5:35] Make your goal the number one priority. [6:16] Why you should make it a point to track your progress. [7:09] The power of matching your consistency with your intensity. [8:15] Surround yourself with people who add value to your life. [9:43] Ask yourself questions to account for your progress thus far and get an accountability partner if need be. [11:04] How to take care of yourself both physically, mentally, and spiritually. [12:00] Embrace your journey and grind hard to persevere. Books and Resources: Atomic Habits: https://amzn.to/350GBHA The Power of Habit: https://amzn.to/382cRMu Thank you for listening! buymeacoff.ee/labeveryday DISCLAIMER: This description contains affiliate links, which means that if you click on one of the product links, I'll receive a small commission. This helps support the channel and allows us to continue to make videos like this.

In, episode 21 - Real Talk - Life Lessons from 2020, we dive into my top 8 life lessons - 1. We don't know what's coming! We can get so caught up in building our futures that we miss the present! 2. There's a reason “successful” people diversify their income. 3. Trying something new can be really scary, but also really rewarding! 4. You will never regret investing in your own education! 5. Healthy habits can carry you through some of the hardest seasons of your life! 6. Busy isn't a badge of honor -- looking at you MILLENNIALS! 7. Waiting on external validation from others isn't serving you! 8. Holding yourself to your ideal success checklist is holding you back! Resources: Atomic Habits by James Clear Didn't See That Coming by Rachel Hollis Episode 5 - Breaking up with the imaginary success checklist Let's connect on Instagram! @but.whatifyoudid.thepodcast Head on over to our website www.butwhatifyoudidpod.com for all the latest on the podcast, show notes, access to my 'grow through the hard stuff' blog, and to download any of our action-packed resources discussed on the show! Join our Community! The BWIYD Community Insiders list is the best way to stay in the know and hear about things first! Be sure to subscribe so that you never miss an episode, and leave a review! If you leave a review on Apple and send a screenshot to @but.whatifyoudid.the podcast on Instagram or email to hello@alysonpallanck.com I will send you my 'Navigating 2021 Roadmap' resource for free!Leave us a 5 star review, screenshot and send to @butwhatifyoudidpod on IG and Alyson will gift you a free one to one Breathwork session as a thank you for being apart of our amazing community. Offer good until end of 2024. **This is an affiliate link - I do receive a small commission when you use my link to shop. This helps to offset the costs of the show. Check out GutPersonal! - Use code 'Butwhatifyoudid' to save 10%Connect with AlysonConnect with Khloe1:1 Life Coaching with Alyson Follow along with the Podcast on Social!Check out our Community Newsletter--> Subscribe here!

What is a habit, and why does it matter? Why is building a new habit so hard? Enter in habit stacking! Grab your pen and paper as we cover the 13 steps it takes to make a habit stick. Take Action: Use this formula to create your own habit stack. After/Before [Current Habit], I will [New Habit] Example: After I pour my cup of coffee each morning, I will write 3-5 things I am grateful for. Resources: Atomic Habits by James Clear Do It Afraid podcast by Ruth Soukup Quotes: "Reason habit stacking works so well is that your current habits are already built into your brain. You have patterns and behaviors that have been strengthened over years. By linking your new habits to a cycle that is already built into your brain, you make it likely that you'll stick to the new behavior." - James Clear "All big things start with small beginnings." - James Clear "Accountability is the glue that ties commitment to results." Connect with us! Facebook: Jules Philippi Instagram: @philippifitness Facebook: Jamie Mae Schoepke Instagram: @jamie_schoepke Topic suggestions? Shoot us an email at wearepositiveonpurpose@gmail.com

Rock violinist Emily V knew what she wanted to do from a young age. While other girls wanted to go out shopping, she just wanted to play her violin!Listen in as we chat about her start in music, how she went from classical violinist to rock violinist, and how she's built a career in music. We also talk about the recent transition of living and working at home given the pandemic, and how she's transitioning her career online for the time being. Quotes that stood out:“We are having to redirect, reinvent, and refocus what we're doing right now and how can we still bring music and joy to people?”“Knowledge is power. It's so cliche but it's so true”“Part of being a business owner...I think that you should be dedicating part of your time every week to sharpening you acts and gaining knowledge, reading a book, listening to a podcast, something…”Resources:Atomic Habits by James ClearThe One Thing by Gary Keller  Where to find Emily V:Facebook: @emilyvmusicInstagram: @emilyvofficialwww.emilyvmusic.com *This episode may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link on this blog. I would never recommend a product I don't use or love myself!

In episode twenty-two Rach goes over how she creates order in chaos during these strange and uncertain times while quarantined during the pandemic. Topics Include: - Having a Game Plan for Your Day (Habit Stacking Plan) - Trying to maintain your regular routine (diet and workout) -How having order can help reduce your anxiety As always, thanks for listening and for getting your dose of reality! Resources: Atomic Habits by James Clear https://jamesclear.com/books Achieve Fitness https://www.instagram.com/achievefitnessboston/?hl=en Connect with Rach here: Instagram: https://www.instagram.com/realitybyrach/ Twitter: https://twitter.com/RealitybyRach Blog: https://www.realitybyrach.com/

"It's not about what's next, it's about what's important." - Jaimee Newberry Today you're going to meet Jaimee Newberry. She's the founder and CEO of Picture this Clothing (and you get a 20% off code to try her product further down in show notes!) Jaimee left the corporate world to focus on her core values. In this episode you're going to hear how focusing on what was important  helped her create the company and life she wanted. Jaimee has been featured on The Today Show, Huffington Post, Babble, Scary Mommy, TechCrunch and more. In this episode we talk about how to design your life and...  - what to do if you're dealing with burnout - how to create your own compass of intention - how to move when you don't feel motivated - how to create new habits - how to stop being stuck RESOURCES: Atomic Habits by James Clear CONNECT WITH JAIMEE: Try Picture this Clothing with 20% off using the code 'HAPPINESSINPROGRESS' Picture this Clothing on Instagram Picture this Clothing on Facebook Jaimee on Twitter Jaimee on Instagram Website - Jaimee CONNECT WITH DANIELLE: Facebook Instagram Twitter Website This podcast is brought to you by the Mail Tribune. Check out more Mail Tribune podcasts here.

Ashleigh and Kasey dive into how to maximize your efficiency at work by crafting and implementing your own routine or system.SHOW NOTESStructure and Systems-Having a routine, regardless of whether you're in or out of a job, impacts you psychologically and aides not only in your organization, but in your efficiency.-It doesn't have to be limited to a routine, you can also think about this structure like a system, in other words, a determined flow for how to handle various tasks or activities as they come up.Why Have a System as a Salesperson-Very few salespeople make a habit of finding people who fit their prospective buyer and even fewer have a system for communicating with the people that weren't an immediate fit but will be in the future. Take time out each week for these activities and your life will be a lot easier.-Sales culture today is less about putting in an excessive amount of hours and more about being the most efficient version of yourself. Make those 8 hours you spend working look more like 10 by increasing your productivity.-Recognize and practice whatever your weaknesses are so that you minimize them to the point that they no longer can be described as a weakness.-A system forces you to do the little things that build on each other and pay off down the line. Don't rely purely on motivation or willpower to get to your goals because those are fleeting.Organize Your System-Start with the big picture then work your way down. Think about everything that needs to get done on a monthly basis, then weekly, then daily.-Remember that some of these things done by themselves will not deliver the goal, but will help you get there. An example would be reading for 15 minutes everyday to learn more about your industry or role.The Importance of Your Calendar-Put absolutely everything in your calendar and actually follow it.-Ashleigh organizes her's in terms of customer-facing and non customer-facing activities. If there's a chance she gets a deal or meeting out the activity, it's customer-facing and she prioritizes it's scheduling for the best hours.-Think about when you are the most productive. If you're most productive in the morning, schedule that time to tackle your big projects and take the afternoon for meetings or vice versa.Trial and Error Learning-When you begin to create a system, it's mainly going to be speculation as to what will work best for you. Put it into action, be honest about what is and isn't going well, and keep trying things. You will fail, but as long as you're learning from that and continuing to better your system, you'll eventually come across something that's effective for you.-Ask your manager, mentor, or colleague for help to find the right routine. Don't judge other people's methods until you've tried them.-Find out what your favorite and least favorite parts of the day are or the activities that energize and drain you, then structure your day around that.Beyond Sales-This isn't just applicable to your work life, Kasey is a big believer in having systems in place for her self-care as well.-Finding the right system isn't just about productivity, it's about being a better version of yourself all around.Resources-Atomic Habits by James ClearSend in a voice message: https://anchor.fm/othersideofsales/messageSupport this podcast: https://anchor.fm/othersideofsales/support

How do you start a new decade?? Together we reflect on our takeaways from the previous year, and share our intentions, goals and boundaries for 2020. We talk about the connection between self-care and community-care, the importance of creating space, staying in alignment with joy, and the having courage to fail forward. Happy New Year from Brown Girl Feels!! This episode is sponsored by Bon Temps, a radically-clean organic tea collection. Real ingredients for #GoodTimesDaily. Learn more at www.shopbontemps.com. Resources ** Atomic Habits, by James Clear ** The Power of Habit, by Charles Duhigg ** The Golden Compass, by Phillip Pullman ** Lean In, Sheryl Sandberg ** Happier Podcast with Gretchen Ruben ** Community Care & Self Care: https://mashable.com/article/community-care-versus-self-care.amp

Making a big life change is today’s topic. Laura’s guest, Kyle Heeter, shares her personal story of finding work she loved, falling out of love with it, and eventually making her way into new work she loves, again! During the course of this conversation, Laura and Kyle examine their beliefs about what is possible for all of us. Be sure to listen to the end, or you’ll miss a fascinating discussion about energy healing. Kyle shares how she loved nursing but didn’t feel like she was making the connection with people she wanted. She decided to stop and listen to what she really wanted. It wasn’t easy to admit to herself that she was anxious and nervous. She struggled to figure out how to leave a job she didn’t like. A health scare helped her make the change. A second time, she had a knee injury that helped her realize she wasn’t happy and had to leave that job. Lesson learned: It takes time. Paying attention to your emotions isn’t easy, and often can feel confusing. But it’s worth the effort. Making a change is healing and a significant part of the journey. Even (maybe especially) when know you have to make the change, but don’t always know exactly what’s to come. What do you do when your comfort zone is no longer comfortable? Kyle shares how she’s learned to recognize the discomfort for what it’s saying to her. Her tips are sure to help you, too. Taking time to be still and listen is key to paying attention. Today’s culture doesn’t always reward inward work and the decision to slow down and listen. What do we do when we realize that some of our long-held beliefs aren’t right for us? It’s powerful to acknowledge and taking small steps can help you get shed what no longer fits. Subtle, small changes count and often lead to major transformation. We can all relate about having confidence when we make changes. We want to feel good about it, but often worry that others may not understand. Kyle shares a personal story about how she was able to move past the fear. Kyle shares her journey to becoming an energy healer and what it’s like to work with her. Part of her process is evaluating what the energy of your body is saying. She can then help to clear out energy areas and allow a flow of better energy. It’s a process of opening to universal energy.     Contact Kyle: Website Email  Resources: Atomic Habits by James Clear The Field by Lynn McTaggart The Biology of Belief by Bruce Lipton   About Kyle: Kyle Heeter has worked as an RN/BSN in intensive care, emergency room, and family practice clinics for 20 years. Today, she is a Healing Touch Practitioner providing energy work both on-site and long distance through her private practice, Shift Energy Work. Kyle has found her passion for healing in providing heart-centered, intuitive, and holistic energy work. She believes that with mindful intention, we can change our vibrational patterns and habitual responses in order to become whole and that we each have the potential and power to consciously participate in the process of awareness, change, and growth. She lives in Fayetteville, West Virginia, with her husband and two incredible children.

Do you ever feel like you would be more successful in your journey to better health if you had more willpower and motivation? Does it feel like everyone else has more willpower and motivation than you? Does it seem like all these changes are more difficult for you than other people? You’re going to want to tune in for this conversation with Annie and Jen for the truth about willpower, motivation and what action you can take to feel more successful.   What you’ll hear in this episode: The definition of willpower How decision fatigue impacts the quality of choices we make What’s the difference between motivation and willpower? How preparation sets you up for success Meal planning - why it can be helpful What to do when you can’t rely on motivation and willpower How waiting for motivation gets in the way of change that matters to us The magic in boredom The Habit Hangover - what is it? What keeps successful people going What a study of soda and water in a hospital teaches us about habits How to curate your environment for success   Resources: Atomic Habits by James Clear 53: Secrets From The Eating Lab: Dr. Traci Mann Secrets From The Eating Lab Arms Like Annie Learn more about Balance365 Life here Subscribe on Apple Podcasts, Spotify, Google Play, or Android so you never miss a new episode! Visit us on Facebook| Follow us on Instagram| Check us out on Pinterest Join our free Facebook group with over 40k women just like you! Did you enjoy the podcast? Leave us a review on Apple Podcasts or Google Play! It helps us get in front of new listeners so we can keep making great content. Transcript Annie: Welcome to Balance365 Life Radio, a podcast that delivers honest conversations about food, fitness, weight and wellness. I'm your host Annie Brees along with Jennifer Campbell and Lauren Koski. We are personal trainers, nutritionists and founders of Balance365. Together we coached thousands of women each day and are on a mission to help them feel healthy, happy and confident in their bodies, on their own terms. Join us here every week as we discuss hot topics pertaining to our physical, mental and emotional wellbeing with amazing guests. Enjoy. Welcome to Balance365 Life radio. Have you ever felt like if you just had more willpower, self control or motivation, you would finally be able to reach your goals? We get it. We hear this a lot and it's no wonder. The diet and fitness industry have led us to believe that willpower and control are characteristics of driven, successful, healthy individuals. And if we just had more, we wouldn't struggle. But is that all we need? Do we really just need more self control? And if so, how do I get it? Cause sign me up! On today's episode, Jen and I dive into the theories and the truth behind willpower, motivation and self control and offer tried and true practical strategies to help you stay on track with your goals even when you're just not feeling up to it. And by the way, if you want to continue this discussion on willpower, motivation, and self control, we invite you to join our free private Facebook group. Healthy Habits, Happy Moms. See you on the inside. Jen, how are you? Jen: Good, how are you? Annie: I'm great. We are talking about willpower and motivation today, which is something that comes up so frequently in our community. Like how do I get more motivation? How do I get more willpower? Right? We hear this a lot. Jen: Yeah and everywhere, right? Even the messages we get out of the fitness industry talks about getting motivated and having more willpower. And sometimes those phrases are used in a way that can feel really hurtful, right? Like you're doing something wrong and everybody else, everybody else around you seems to be very motivated and have a lot of willpower and you feel like it's something you lack. Annie: Right? And if you just had that, if you had willpower and determination and motivation and self discipline, then you could achieve anything. Jen: Right? And how many times have we heard, "I just have no willpower and that's my downfall. No willpower." Annie: Right? Yeah. And so we've done a fair amount of investigation into what really is behind willpower, what's behind motivation, what's behind self discipline? Do you really just need more of it? Because that is the message. Like you said, that we've been sold by the fitness industry that like, "Hey, if you just stick to this thing, if you can just have enough self discipline and motivation to stick to this plan, then you'll achieve your goals." And so then that becomes a way in which people feel like they're feeling like, "Oh, I did this." Like you said, "I'm wrong. I'm a failure. I'm lacking in this element of my life and everyone else is doing it. And I'm not." And is there any truth behind that? And I think what we're going to share today might surprise some people. Jen: Yes. Annie: Foreshadowing. Jen: Yes. Annie: And I want to say, like, you've done a lot of writing on this too because a lot of this is in the first phase of our Balance365 programming called Diet Deprogramming. Jen: Yes. Yeah. Annie: And that's the phase in which we kind of challenge, not kind of, we challenge some of the beliefs that you might hold sold to you by the diet and fitness industry, right? Jen: Yes. And the science around willpower and motivation is very heavy. And so I think today we're going to try talk about it in less scientific but more practical terms. Annie: Yeah. Jen: That make sense to everyone. And they can implement in their lives immediately. Annie: Well, yeah, I mean, we're not researchers! Jen: That's the goal! Annie: I mean, I like to think that I'm pretty smart, but definitely not researcher level. Okay. So let's start with the definition of willpower. Let's just get really clear on that. And the definition of willpower is the ability to exert control and resist impulses. And the truth is that we all have varying degrees of willpower. And on one end of the spectrum you'll have people with almost perfect willpower. And on the other end of the spectrum, you'll have people with almost no willpower. And the vast majority of us are- Jen: Somewhere in the middle. Annie: And like Jen said, there have been a lot of studies done on willpower and a lot of theories and it's kind of an ongoing process and you might find some that kind of disagree with each other. So like Jen said, we're just trying to give you more practical advice on how you can reach your goals without maybe relying on willpower and what is clear is that one of our mentors, Steven Michael Ledbetter, he is an expert in the science of human behavior. It's said that people reporting high levels of fatigue are the ones whose lives require high levels of mental energy expenditure. And do you want to give us that marriage example that you share in Diet deprogramming? Can you walk us through that and so we can see what Steven Michael Ledbetter says applies to real life. Jen: Okay. So yes. So, you had just talked about how people who have high levels of fatigue are the ones whose lives require high levels of mental energy expenditure. So this might include having to make many small decisions or choose between similar options all day long, and so what this, what we talk about in diet deprogramming as we compare two people. We've got a stay at home dad and a working mom and I put out this situation where a working mom, she gets up early kind of before anyone else is awake and she has some quiet time, has her breakfast and then she dashes out the door and on her way out she grabs her gym bag, which is packed and ready to go right by the door and she heads up the door for work. Her day is, you know, maybe not a super high stress job. She has some responsibility, but it's not super high stress. Her lunch breaks are always scheduled. She goes to the gym on her lunch breaks. It's a automatic habit and then she returned home around 5:30, six o'clock. Meanwhile, stay at home dad. This is my dream life. That's why I use this as an example. He wakes up tired because he's been up with maybe a toddler a couple of times in the night. He wakes up to lots of noise too, maybe a baby and a toddler crying "Breakfast!" And immediately he's going, "What am I going to feed these kids for breakfast?" And gulping back coffee and then trying to get those kids dressed because they have an appointment at 10 o'clock and then trying to get himself dressed. And it's just the crazy, right? I think we've all been there. Annie: That sounds familiar. Jen: Yes. And then just getting those kids out the door getting, and then one of them saying they got to poop. So then coming back in to change a diaper, like just like madness constantly. Right. And despite his best intentions to do a workout during nap time that afternoon, he is just so mentally fatigued from everything that happened between 8:00 AM and 1:00 PM that by the time the afternoon hits scrolling Facebook and the couch have won him over. And then of course the afternoon to get up from their naps. Similar stuff, making dinner, just that whole crazy and working wife gets home at 5:30 and dinner is almost ready and they sit down for a nice family dinner. They get the kids to bed that night. They go to unwind on the couch. They might share a bag of chips and working Susie goes to bed at a reasonable hour. But stay at home husband is just mentally fatigued, is so sick of being around kids. This is the only time he has in a day to not be with kids and he ends up staying up til midnight like he does every single night. Just hoarding those hours for himself and that might lead to more chips, maybe a beer, watching TV. Then he goes to bed around midnight and it starts again the next day. And so this example I think is typical of what might be happening in a lot of people's households is, you, I don't want to say typical. I'll say it was typical for me for a long time. I don't know if it was typical for you, Annie, but and I would say that even though my partner had taken on the responsibility of earning and that was an enormous responsibility, I felt like my life was chaos, very hard to find a routine when my kids were all little, little. I had three kids under four and it was just that I felt like my mental energy was just, just chipped away at all day long. Just all those little decisions you have to make dealing with unreasonable little kids all day. And it was very hard for me to get the physical or mental energy together. And then it's a downward cycle, right? Like then you have staying up late then broken sleep, can't get up in the morning, can't get going. And you know, we know that spiral, right? Making not so great food choices. Annie: Yeah. it's hard to make great choices when you're exhausted, when you're mentally and maybe even physically fatigued, you're kind of not in a prime position to make a good choice. And the mental fatigue that comes with a long day of decision making, whether it be you, Jen, when you were staying at home or the husband that we described in the last situation, the long day of decision making chips away at your energy and your willpower. So you have the contrast of the working mom who didn't have to make a lot of choices or maybe she made those choices ahead of time. So when she was fatigued- Jen: Right? So she packed her lunch, you know, she packs her lunch the night before, packs her gym bag. Doesn't have to think about those things. And maybe, you know, I think about my husband when he would go to work, there were lots of decisions that needed to be made and he did work in a high pressure environment, but he had assistants, receptionists, you know, like there was a lot of people pushing the ball forward with him, and yeah, so, and I don't want to like create this comparison game. I just might help with conversations between partners or just reflection, right? And so yeah, like, “Wow, how can I reduce the amount of decisions I have to make in a day?” Because what we know is all those decisions is actually contributing big time to your mental fatigue. Annie: Right? And so that's why we talk a lot about things like habits. So when you walk to the fridge, you have your, maybe your lunch for the week, you know, you've got all your power bowls. That's why our power bowl challenge was so successful and we loved it so much is because you don't have to then think at 12 o'clock when you're already starving and like, "Oh gosh, what am I gonna eat for lunch now? And do I want to cook something? Do I want to go grab something?" Because convenience wins. We know that over and over and over again, that whatever is most readily available will likely win out, which we'll talk about how your environment impacts your habits in just a little bit. But essentially what this boils down to in real life that this means, although it may appear that some people have higher levels of willpower than you do, it's probably they've just have just less mental energy expended during the day on large or small decisions. Jen: Right. So that may mean they have less decisions to make, or it may mean that they have habits in place so that they are not making those decisions, right? So you know, if you've listened to our podcast for a long time, you'll know exactly what that means. But if you're new to our podcast, it's sort of how when I open up my phone each time, I don't have to think about what my passcode is to get in, right? But when you go to change your password, you put in your old code, you're like, and then you have put it in again, and then you put it in again. And then all of a sudden you're like, "Oh yeah, I changed my passcode." So that's just an example of where energy is expended in one little way, right? Until that new habit is formed and then it takes no energy for you to do that. Or I was on another podcast, a couple months ago and a farm podcast actually. And, I said to the host, I was trying to explain habits and I said, "What happens when somebody moves the silverware drawer?" And the host, the a male host, Rob, his name was, he goes, "10 years later, you're still reaching to get it out of the old drawer." And that's the thing, right? So habits, having habits set up, like packing your gym bag before bed, if that becomes a part of your night routine and then you don't have to think about it in the morning, "Oh, where's my pants? Where's my shoes? Where's?" Do you know what I mean? And so it's looking at it, you know, case by case. You think, well, these aren't big decisions. Like who cares? But it's actually adding up all those things through the course of a day where you're just like, "Ugh, brain done." Annie: Yeah. Like, you know, the term that comes to mind is just this like exasperated. Like "I can't, I just can't. I can't, I can't." I think I've said that to my husband before like, "I can't make a choice right now. I just need you to do this for me. Like I don't even care." And then he picked somewhere to eat and I'm like "But not that place." Self control is similar. In that when scientists analyze people who appear to have great self control, similarly, it's largely because they're better at structuring their lives in a way that does not require heroic willpower and self control. And in short, they spend time, less time in tempting situations. And that was pulled from also one of our mentors, James Clear, his new book, Atomic Habits, which if you haven't checked out that book or his blog posts they're great. He's hopefully similar to us really applies information to your lives really easily. Jen: Yeah. But ps, he may not know he's a mentor of ours. We may just be like silent mentees Annie: It's not like we're buddies. Jen: Annie, you took his course a couple of years ago. Annie: Yeah, I did. Jen: Yeah. Anyways- Annie: Maybe admirers. Jen: Admirers of his work. Stalkers? Annie: Creepers. Jen: We're not quite at that level. But and we also talked about this in our podcast with doctor Tracey Mann. She's actually done a lot of research on willpower and she talked about it in that podcast and what she had said is nobody has good willpower. You think, you know, nobody does, in different survey she's done when she asks people to rate their own willpower. Everybody scores themselves low on willpower. So nobody thinks they have good willpower. And this is just an excerpt from her book Secrets From The Eating Lab, which is another book we recommend all the time. "Humans were simply not meant to willfully resist food. We evolved through famines, hunting and gathering, eating whatever we could get when we could get it. We evolve to keep fat on our bones by eating food we see, not by resisting it? So is that a good segway into- Annie: Well, I think the takeaway is there, like you can take some of the pressure off yourself for not having like iron man or whatever, like discipline and willpower like, the truth is no one is like that. That's what we're trying to say is that people that you think have really good willpower have most likely, again, created their lives, created routine, created habits that make other options less tempting. They've made the choices that they want to make the most readily available, the easiest to choose, and the most obvious choice in their lives. Jen: Right? So instead of putting all this energy into kind of shaming yourself and getting down on yourself for not having perfect willpower and motivation, put your energy into what we know matters, which is curating your environment and setting yourself up for success, which I do almost every night with my nighttime routine, I kind of start getting things ready for the next day. Annie: Yeah. And motivation is also something that kind of goes, seems to go hand in hand with willpower. And we've kind of been using these terms thus far interchangeably, but motivation is actually our willingness to do things. And the thing about motivation is at times it can feel abundant. Like you have all the motivation and like, "Yes, we're going to do all the things." And then at other times it's like "I'm just so unmotivated, I can't, I can't do anything at all." Jen: Right. Annie: You've felt like that- Jen: Totally. Annie: You've felt that burst of motivation and I think the myth is, again, it goes back to that people that are achieving their goals or they're going to the gym five, six days a week and they're meal planning and their meal prepping and they're eating the foods that the meal plan and plan and they seem so disciplined also have unlimited sources of motivation. And that is not the case either. No one, no one is riding this motivation high all the time, every day. Jen: Even people who, say, prep meals in advance, I prep some or portion of food I'm usually on the weekends and that sets us up for success during the week, but by no means am I cooking and preparing all of my food. You sometimes see on Instagram, you know, like, people who, like, have all these dishes and they line them up and they post meal prep Sunday Hashtag motivation. Annie: It makes for a great photo. Jen: Yes. And they have all their breakfast, all their lunches, all their snacks, all their suppers lined up for the week. Which, honestly, all the power to you. Some weeks I probably could use that. I just don't have time on the weekends to do in depth preps like that. But I do perhaps some and I do meal plan so I know what's coming. That's when meal planning can be great because it takes away the mental energy of deciding what you're going to eat. But what I will say is even the stuff I do prep, I'm not, I don't always feel motivated to eat it. I'm not like, "Oh, can't wait!" I'm like- Annie: Yes! Amen! Jen: And I think even the people who prep all those meals in advance, they might seem really motivated on Sunday cause they've got all these prep meals, but I bet you by Thursday they're eating the same lunch that they had all week and they're just like not thrilled. Or drowning in BBQ sauce. Annie: I can't tell you how many times I have and this is something I would have done back in my deep dieting years is, you know, this on again off again thing, I would like clean out the kitchen. I'd have this like motivation usually triggered, I mean, let's just revisit the diet cycle here. Triggered by shame. I'd see a photo of myself and like, "Ugh, got to lose 10 pounds!" Clean up the kitchen. I'd run to the grocery store, buy all this produce and lean meats and veggies and fruits and like I'm going to do this so well this week. And then, like, come Thursday I'm like, "Ugh!" Because you get this burst of motivation and then to, like, continue to the follow through is, like, that's much harder and when you rely on motivation to do the things that's bound to happen. That's exactly what we would expect from a human because again, no one is riding this high of motivation, seven days a week, 24, seven hours, 24 hours a day, seven days a week. It's unreliable and it's fleeting. It comes and it goes, it ebbs and flows. It rises throughout the month, throughout the day. And, like, I notice it, my motivation rises and falls throughout the day and even in particular to do certain things. If I wanted to have motivation to go work out I know that it needs to be mid to late morning. If I wait until 6:00 PM to work out, it's probably not going to happen. Maybe some days, but probably not. Vice versa, if I try to work late at night, I can't work late at night. It needs to be like three, four o'clock seems to be like a really productive hour for me. So if I have something important to do, like, you know, kind of stack your day to where the motivation fits that task. Jen: Which can work. For me, the only realistic time I have to work out is super early in the morning. So I get up at 5:30 and I work out from six till seven three days a week. And I am never, ever, ever hopping out of bed excited, like "I can't freaking wait." It's just become a habit and which can lead us into a discussion about values and goals. But ultimately for me,I made a commitment to do this to my future self. So when I get up in the morning, I just don't let myself question it. Obviously if I've had a rough sleep or a sick kid, I will not get up at that hour. You know, I have grace with myself and I'm realistic. But yeah, I'm never motivated to do it. It's just simply become a habit for me. And something that's very important to me. Annie: I think that's a common mistake people make is they're sitting around waiting for motivation to strike them like lightning from the sky and as a result they're at the mercy of motivation. So they can't take action until they're motivated. That's like this belief that they have in their head. But you can also flip it and action leads to motivation, which research has proven as well. And I think just anecdotally, you would probably say the same thing. I would say the same thing. Like you get that first set in, you get your workout clothes on, you get into the gym and you start the workout and it's like, "Okay, I can do this now." And then you'll do it, and then it snowballs and it's like, and then you retrain your habit loop in your brain, like, I get up, I do the thing. The reward is I feel good. I may be more productive during the day, in the long term I'm improving my health, I'm increasing my strength, I'm learning new skills and then that's how habits are formed. Jen: Yeah, absolutely. Annie: Without relying on motivation. Jen: Right. Yeah. Annie: Boom. Jen: And that's why a lot of people give up on workout routines, right? Like how many people start something new and within three weeks they're done because they just, they lose, they're super motivated at the beginning, everybody is, when I started this new lifting program, well, its Arms Like Annie, it's your program, Annie,, I was very motivated but that really it doesn't last. And then you, then it's boring because then you're just putting in reps. But that's actually where the magic starts happening, I think, is actually those boring stages when you don't want to, that's when you're starting to, you're not relying on motivation anymore and you are truly training in that habit cycle and you might feel yourself resisting and trying to go back to old habits. Right? When my old habit is to sleep till seven, not get up at 5:30. But that's truly when the magic starts happening. That's truly around even where the tipping point starts happening, right, into forming a habit. And so that's why it's important to push through but not push through in the way that push through and find more motivation. It's like just push through like you're there, like this is, this is where it's going to happen. Annie: So that's, inside Balance365, that's something we call the Habit Hangover often. Like, we see that it's pretty common. Like, because people- Jen: This isn't fun anymore. Annie: Yeah. When they're motivated and they're like, "Okay, now this is just hard work and I'm not near as excited as I was when I started three weeks ago. And the newness, the shininess has worn off. Jen: Yes, new and shiny is gone. Yes. Annie: And again, that's another vote that we've said it before on the podcast. We say it all the time in our community. That's why we start habits small because when that motivation falters and it will then you're not relying, you don't need like this Richard Simmons level of willpower and motivation to do the thing that you're supposed to be doing if you start a little bit smaller versus like doing all the things at once. Jen: Yeah. So actually because I had struggled with, we moved a couple of years ago, a year and a half ago, I guess, and since we moved, I really struggled with my workout habit. So it was kind of last fall sometime where I just epiphany, "Look, this isn't working. I'm not being consistent because I haven't been able to find a time in my day that this really works for me. It definitely does not work at night for me." And that's something I just kept trying to do, trying to do, trying to do and then finally I was like, "Look, you're not going to work out at night." And so that's when I started getting up in the mornings and I actually kind of had the epiphany that's really what time works best for me and I had to start going to bed earlier and I started with twice a week actually. I was doing Mondays and Wednesdays only and that felt very realistic for me. And when things did get hard, I would say, "You know what? It's just two mornings a week. Like you, you can do this. It is just two mornings a week." And then when I felt ready, which is about two months after I started, I added in Friday mornings and now that's going really good. And we're going to add in a cardio, just a cardio session. And yeah. So, and that's just, that's really how habits form, right? Like that's so boring. But you scale up as you solidify new skills and habits, then you can add in something else and something else. And then all of a sudden you're living it and you're going, "Oh, this is happening and I'm doing the thing." Annie: I'm doing the thing. Jen: Yeah. Annie: Or the things. So to recap thus far, willpower and motivation is not what keeps most "successful people" going. It's their habits. And the next kind of layer I want to add on to that, which we've already touched on, is that your habits are highly influenced by your environment. And I want to share this study, I think we've shared it before, but really quickly, this is again, something inspired from James Clear shared before, but they did this study of soda and water consumption in hospital. And what they did was they let people choose their soda and their water consumption for two weeks, three weeks, whatever. They collected the data on the sales of each. After three weeks they added, they didn't change anything about the soda. They added water to different locations, more convenient locations throughout the hospital cafeteria. So again, all they changed was made water more available. And as a result, water sales increased and soda sales decreased. And I think that's just such a simple example of how impactful your environment can be on your habits. They didn't say, they didn't promote or push the water or give any marketing about how soda was "bad or harmful" and water was better. They simply just offered it in more places. And people are like, "Oh, there's water. I'll take a water now." Jen: Totally. So in my house, Oh boy, we talk about this all the time. My veggie tray. Annie: Yes. Yes. Jen: So fruits and vegetables are often things that people struggle to get enough in. And you have to make them convenient and part of your environment. One way I do this is one, I buy bagged salads and I just kind of have no shame around that when my salads are pretty much prepped for me, I'm eating them and enjoy them, but I am just not going to start from scratch every single meal to create a salad. That's a lot of work. And or maybe, maybe it's not a lot, but it's too much for me. And a second is I make a veggie tray every, that's kind of part of my meal prep. On Sundays I make a Veggie tray. I've got like an old one of those old Tupperware ones. I make a Veggie tray and then I'm usually restocking it by Wednesday morning. And I bring that out for most meals, lunch and supper for me, my kids. And I also pull from it when I'm packing lunches for my kids school lunches. And I keep all our fruit, most of our fruit, if it doesn't have to be refrigerated, I have it on the counter in just a little fruit basket and we go through fruit like crazy around here. But I have made fruits and vegetables very, I have put my energy into making those two things very accessible and then I don't have to think about it during the week. It just happens naturally. And that's what we're trying to say here, right? Annie: Yeah. And I think the other aspect to that is visual cues are really, really important. So because when you open up your fridge, you see the Veggie tray and it's, like, there. Jen: It's there. It's right at eye level. It's not tucked, you know, it's not tucked away. It's not in the back. I don't have my vegetables tucked in the drawers and the bottom. It's like right there. Annie: Exactly. I even remember you talking about, which you've seen my Instagram videos, you know, my kitchen also houses my dumbbells and kettlebells. But, but you did the same thing too, you were like, look, I'm not getting in a lot of movement and I want to, and it would be simple to incorporate some kettlebell swings, but in order for me to actually do that, I need the kettle bell in my kitchen. So every time you walked by it, so you ended up doing, you know what, 10 swings a handful of times throughout the day. Jen: Yeah. So yeah, so I have a big round Moved Nat yoga mat off my kitchen island. There's kind of just a space off my kitchen that's just blank space. I know not everybody will be able to find a space, but there's other ways to do it. But anyway, sorry, I have this huge round Yoga Mat. The boys use it to sit and play cars on or they sit on it and read. But I also use it, like, it's just there. So if I feel like doing some movement, whether it's getting on the ground and doing some glute bridges or pushups or whatever, my mat is right there and I don't have to go on my gross floors. But, and then I also have just, you know, I have my garage gym,, but I have one kettlebell that I keep up in the kitchen and it's kind of on the lighter end, but I can do, you know, I can do lots of things with it in my kitchen and I, yeah, I see it and I'll do it right. Which I know it sounds silly, but if I'm waiting for water to boil on the stove, I'll go over and do a couple of kettlebell swings or a couple of pushups or, yeah. And I mean that just works well for me. I'm not saying it'll work for everybody, but it just works well for me. And other people might find benefit in having a yoga mat in their living room and some weights, you know, beside the TV. And so when they're watching TV, they might just feel like, yeah, I could get down on the floor, do some bridges, some presses, some, you know, some yoga stretches, anything, right? Because if it's, but it's just about looking at your environment and say, how does my environment support more of what I want in it? And then on the flip side of that, which we talked about with Traci Mann, is how can I put small barriers in place between me and things that I want less of in my life. So for me, I keep, like all our nuts and seeds and chocolates, like really high calorie, high energy foods. I keep a lot of those above my fridge in the cupboard and then I don't, I can't see them. There's no visual cue to eat them. I'm having them when I want them, right. When I think of them and want them and reach for them. Annie: Right. And then you know that if I want them it's because I actually want them, not just because I see them and then I want them, which is like marketing 101. We think that we're in control. We think we're like making the choice. But a lot of times it's like the power of suggestion. Like I've said it before, my kids don't want the Goldfish at Target until they see the Goldfish at Target, at the end cap. Jen: It's why grocery stores put all that stuff right at the checkout. Right? All the trashy magazines, all the indulgent foods, like the chocolate bars, they put it there because they know you're going to be standing there awhile, waiting at the checkout and you're just more likely to grab it the longer you're standing there. Annie: Right. And the other thing about habits too is that, habits and your environment is that we often have a set of habits per the location we're in. So if you think about the habits you have in your bedroom, the habits you have in your kitchen, the habits you have in your, in the gym, the habits you have in a grocery store, you probably grocery shop the same path every time. You have your routine, right? You like grab your produce, you move to meats or whatever it is. Same thing with the gym. You walk to the same space every time, you put your bag down, you go use the same equipment, you probably have a favorite treadmill or a favorite squat rack or whatever. The thing is important to know is that it can be easier to change habits in a new environment. So if possible, like I'm not saying go out and buy a new house, but could you rearrange your furniture so maybe, or take a TV out of your bedroom or rearrange your furniture so it's not facing the TV and it's more conducive to reading or whatever habit you're trying to change. Or put a kettle bell in your kitchen or go to a different grocery store. Like would your shopping- Jen: Rearrange up cupboards or, yeah. Annie: Yeah. You don't have to like completely like burn everything down and start from new. But can you think outside the box of how your environment shapes your habits? Like even, James Clear, and I'm guilty of this, was talking about your environment should have a purpose. So, you know, he was working at his kitchen island. But he also wants to eat in his kitchen. And then it's kind of like, there was no boundary. That's like, now I'm working, now I'm eating, I'm eating and I'm working. So he created a new small environment out of his bedroom for an office or whatever. And like that's his work. When he's working, when he's there, he's working. When he's in his kitchen, he's eating and you know, on and so forth. So- Jen: I just- Annie: Go ahead. Jen: I posted about this in Balance365 a couple of months ago. I totally had that epiphany in the wintertime when it was chilly out, I started working at my kitchen table near the fire instead of my office. And I started snacking more and more and more. And then one day I realized, it's because you're just staring at the kitchen all day. You're just staring at the cupboard, staring at the kitchen and you're just triggered to go grab something to eat. Right. And so I moved back down to my office and that problem is gone. I'm not snacking between breakfast and lunch anymore. Annie: Right. Jen: And it's crazy, right? You think, you know, you think this comes to motivation and willpower again, but you just can't believe how much your environment influences your choices. Right. And again, my goal is not perfection. My goal is balance. So I'm not like saying take all the treats out of your cupboards and all of that. I feel like I have an appropriate amount of treats in my house stored in a space that aligns with the goal I have of balance, right. Annie: Right, right. Yeah. And I think that it's, you know what all of this really boils down to for me and I'm assuming for you is that self control and willpower and motivation can work in the short term. They can be a great short term strategy. And I wouldn't want anyone listening to this to think I'm super motivated, but I somehow have to like contain that motivation or pull back from that motivation because I don't want to like misstep or whatever. Like, no, if you're motivated to do something, you can follow that. Like you can explore it. It's not that it's a bad thing, but the point is, is that a better, in our experience, a better long term strategy for reaching goals boils down to habits and environment. Jen: Right. I don't, sometimes I feel super motivated to go for an extra run or walk or I do an extra workout. But another thing I just want to note is you don't want to, when you're feeling motivated, that's not where you want to set your bar, right? Like you don't, you know, some weeks I have my baseline habits, say, like my three workouts a week and that's just kinda my minimum at this point. I miss the odd one. We just took two weeks off, actually, me and my workout partner and that's all good. We're right back to our three times a week. But the odd time when I feel like an extra run or I feel like an extra workout, I don't bring my bar up there. I don't say, okay, now I'm at five times. I just, you know what, I recognize it as a week, even a month sometimes where I had a burst of energy and I utilize that and that felt great, but I don't bring my bar up there. I just recognize. Annie: Yes. It was just a bonus. Jen: I just feel motivated. Yeah. It was just a bonus. Annie: Yeah. That's great. This is good. I hope that this helps clear up a lot of the questions that we get about willpower and also helps reduce some of the shame and guilt that people might be experiencing if they don't feel those emotions or if they don't feel like they have those traits or those characteristics innately, and then, because I think I, you know, just on a personal note, I think people think that I am motivated, for example, to go to the gym three, four times a week or five times a week. I'm not. Like Jen said, like, there's days where I'm like, "Eh, I don't know." Like I'll text my girlfriend, it's like, "I need you to talk me into this." Jen: Right. Annie: Or "This is workout really doesn't look fun. I don't think I can do this," but it falls back to habits. I dropped my kids off at school, I'd go to the gym and if I can just get my kids in the car, I know that that trigger loop or that habit loop has started with my trigger of getting kids to school. And I know the rest will just fall in naturally thanks to habits. Jen: Yes. And I do think it is really key too, I don't think a lot of people do this and I think it's such a great thing to do is to stop, pause, especially if you've gone through any life transition, like had a baby, changed jobs, moved and think about where you can decrease the decisions you're making in the day. So my nighttime routine consists of, you know, washing my face, brushing my teeth, getting my workout clothes out, putting them right beside the bathroom sink so that when I get up in the morning, the first thing I do is get dressed. I get my coffee pot out, the coffee out. So you know, so just in the mornings, I just, I don't have to think. I just get up and do, and then I head down to the gym. Annie: That's great. Awesome. If you want to continue the conversation on willpower and motivation, come to our free private Facebook group with our Healthy Habits Happy Moms on Facebook. Jen, Lauren and I are in there frequently along with some really, really rad community members that have been around for a while and have great contributions, so we hope to see in there. Jen: Yes. Annie: Alright, thanks, Jen. Jen: Bye, Annie. Annie: Bye. Bye. This episode is brought to you by the Balance365 program. If you're ready to say goodbye to quick fixes and false promises and yes to building healthy habits and a life you're 100% in love with, then checkout Balance365.co to learn more.  

  Parenting can be exhausting, especially if your kids aren’t sleeping well. How do you help your kids get the sleep they need? How do you get the sleep you need? Jen, Annie and Lauren discuss these important questions with Dr. Craig Canapari to get listeners and their kids on their way to better sleep. What you’ll hear in this episode: Misconceptions about sleep training The role of mom shame in the decision to sleep train or not Harnessing habits for better sleep in your kids Sleep as a buffer for toxic stress Sleep debt - what is it? All or something - the value of incremental gains in your sleep habit At what age should you sleep train? Social jetlag: what is it and what does it have to do with sleep? How to shift your sleep schedule Dividing sleep responsibilities Sleep routine in blended families or single parent households Screens in the bedroom - why you should unplug How limiting screen time can improve your sleep How to help your kid stay asleep or in bed longer How sleep impacts weight Resources: Atomic Habits by James Clear It's Never Too Late to Sleep Train: The Low Stress Way To High Quality Seep for Babies, Kids and Parents - Link when available Dr. Craig Canapari’s Blog Learn more about Balance365 Life here Subscribe on Apple Podcasts, Spotify, Google Play, or Android so you never miss a new episode! Visit us on Facebook| Follow us on Instagram| Check us out on Pinterest Join our free Facebook group with over 40k women just like you! Did you enjoy the podcast? Leave us a review on Apple Podcasts or Google Play! It helps us get in front of new listeners so we can keep making great content. Transcript Annie: Welcome to Balance365 Life radio, a podcast that delivers honest conversations about food, fitness, weight, and wellness. I'm your host Annie Brees along with Jennifer Campbell and Lauren Koski. We are personal trainers, nutritionists and founders of Balanced 365. Together we coach thousands of women each day and are on a mission to help them feel healthy, happy, and confident in their bodies on their own terms. Join us here every week as we discuss hot topics pertaining to our physical, mental, and emotional well-being with amazing guests. Enjoy. Annie: Welcome back to another episode of Balance365 Life radio. Before we dive into today's episode, I want to share with you a really sweet review left for us on iTunes. SPagan84 says, "I beg of you. This is what female need to hear. Annie, Jen and Lauren cover a lot of freaking rad topics. Women empowering one another, women evolving to be the best version of themselves and women learning to love themselves. This podcast is so much more than fitness and nutrition though they have a no bs approach to diet and fitness that applies to real life. I love, love, love the Balance365 life." Thank you so much to all of you who have taken the time to leave us a review on iTunes, we read every single one of them and they all mean so much to us. Alright, let me tell you about today's guest. Annie: Dr. Canapari is the director of the Yale Pediatric Sleep Center, father and author of his first book, It's Never Too Late to Sleep train. Shortly after becoming a father, Dr. Canapari realized that all of his years of 36 hour hospital shifts didn't come close to preparing him for the sleep deprivation that comes with parenthood. Inside his book, Dr. Canapari helps parents harness the power of habit to chart a clear path to high quality sleep for them and their children. Sound familiar? On today's episode, Lauren, Jen, Dr. Canapari and myself discussed the importance of quality sleep for not just your children, but why it's so important for parents and caregivers as well. Plus he shares a ton of great insight on to how to improve sleep for your whole family regardless of age. Enjoy! Annie: Welcome to the show. We have a special guest today. Jen, do you want to tell us how you met our special guest? Jen: Sure. So this is Dr. Craig Canapari. Hello. I found his blog, it would be over four years ago now because I had, my third son was a nightmare between the hours of 7:00 PM and 7:00 AM and I had never experienced this before. My first two were natural sleepers and I was going out of my mind by the time he was one. And so one night it was late and I was googling anything and I came across his blog and I got some answers to my questions and I've followed him ever since. Annie: Doctor, welcome to the show. Dr. Canapari: Thank you for having me. And that's very kind. I wish I could actually see what time of night people are reading my site relative to time zone because I suspect it's probably mostly in the middle of the night. Jen: It was probably 1130 for me and I was like crying and I just, yeah, so now I refer people to your site all the time as, like, an evidence based resource for um, parents whose children have sleep issues, which it's hard, you know, there's just so much. One thing that I will tell you that I appreciate and that I think a lot of our listeners might be able to listen to is that there's a lot of, I don't know if you want to call it pseudoscience or opinion based sleep recommendations online. And when I had my third, um, we lived in New Zealand and I, you know, they just, what I'll say is I was very wrapped up in the natural birthing community by the time I had my third and sleep training is just like "N-O" in that community. Like, your kid's going to get brain damage, they'll have neurological issues, attachment issues for life. Jen: And so I really thought if I tried to intervene in my child sleep that I was going to give my child brain damage. And what happened is I pretty much got brain damage from that year of trying to deal with him. And I mean I literally felt crazy where I, when he was one, I pretty much had a nervous breakdown and was in therapy and I was a mess. And it was, like, my marriage was falling apart, everything. And it was all because of, I wouldn't say all, you know, nothing happens in a vacuum, but in hindsight now we're four or five years later, I'm like, that year of sleep was like, it made me crazy, like crazy and this stuff is serious and people don't take sleep seriously enough. But like there are some women and men out there that are really, really suffering and they don't know where to turn. Dr. Canapari: Well, I think there's a, there's a lot of good points in what you're saying and the first thing is that I think that like sleep and bedtime are really personal things for people and, it's a totally separate issue, but you know, in our town, and you know, I've been involved locally, regionally, nationally with sleep issues for teenagers and trying to get more humane start times for teenagers. And there's something personal about bedtime and what happens in your house at night. So people aren't always open to advice. And I think there's also the thread of, it generates a lot of strong feelings for people and people have very strong opinions that aren't always grounded in facts. And I always laugh about the the idea that crying can damage your child's brain. I mean, my kids used to cry all the time over like the dumbest stuff. Dr. Canapari: Like in the book I talk about my kid was four and found an ant on his donut and he was crying. And I'm like, I don't think it damaged his brain, you know? But I think we're also a little bit more vulnerable when we're sleep deprived that things that are, you know, if you stop for a moment, you're like, you know, I think it's reasonable for me to expect that I get a decent night of sleep my child does. But you're more vulnerable to kind of this judgment that can kind of come in and, and you guys know all this as moms too, I think that the whole sort of mommy shaming thing is real. Jen: Yes. Yes. Dr. Canapari: You know, my boys were both born via c sections and the first one was cause he, you know, he couldn't be born any other way. And I remember my wife talking about, you know, some people would say things that almost made her feel like she hadn't, you know, delivered my son. Jen: Right. Like, are you mom enough? Dr. Canapari: Yeah, totally. Totally, totally. So I think that it's not that everyone has to sleep train their child. It's not that you have to use cry it out sleep training and it's also that sleep training has such a negative valence in our society. People are like, "Oh, it's just cry it out. And it's just this thing that a lot of people view very negatively." There are lots of things you can do that don't necessarily mean that your child is going to cry more. Jen: They are not talking about it publicly, but we're all googling it. It's one of those, like, it's become one of those secret underground things that we all want to do but we are afraid to admit it. I experienced this big time. I formula fed my first baby and um, that was horrific. I had a woman come up to me in the grocery store and ask me why he was drinking from a bottle. And it's just, yeah, like you, I've had three children and my youngest is now five and in hindsight I wish I could take all that pain away for new moms. Like I wish I could say, "Hey, it doesn't matter. Like, it really doesn't matter. Once they get up and going, you know, it's just, I can't tell the difference between my three kids who I sleep trained, who I didn't, who had formula, who had breast milk, who was born by epidural, who was born naturally. They're just, just choices that we make." Dr. Canapari: And especially with the first child, it's so fraught. I remember one of the biggest fights that my wife and I ever had was about what stroller we were going to get. Right. You know, and, and, and you know, I wanted of course this really stupid technological thing that she didn't want. And with the second kid, you're like, "I want the cheapest stroller that I can fit in my car really easily." It's just, you get a little bit more perspective, but I think you're totally right. Like as a parent, you kind of need to give yourself permission to be like, you know what, I'm going to do something a little bit different from some of my peers and it's okay. Jen: Yeah. In the end, you, you need to be okay. And I guess that was my greatest lesson from having postpartum depression, postpartum anxiety, and like, basically a nervous breakdown as I just talked about. I was not okay. In my pursuit of trying to find what was "the best" way to raise a child, I personally was not okay. And now I just believe so wholeheartedly that children need their parents to be okay and we'll and to be okay we'll all kind of make different choices in that pursuit. Dr. Canapari: I think that things have kind of pendulumed away from self care for parents, especially moms. And, you know, when the term attachment parenting was coined, it was in the 60s, and back then people were like, "Oh, if your child's crying, you should ignore them because otherwise you're going to spoil them." And clearly that's not true, right? It's natural to comfort your child. And, you know, there was a, uh, a lot of pioneering work done by a woman named Mary Ainsworth that sort of showed that, well, that's not correct and it's okay to comfort your child and be emotionally available for your child. But when we think of attachment parenting now, we often think of, you know, Sears and everything that's kind of come out of Sears' work. And I agree with a lot of what Sears said is that like, you know, you should be close to your child and it's valuable to make time if you would like to breastfeed to make that a priority. But, you know, there's little room there for the needs of parents, especially moms in that conversation these days. And you know, I tell parents all the time, like, you know, it's okay to fix this for the reason that you're falling apart. Like, you're a better parent if you're not super sleep deprived and your child will benefit. You know, it's totally, you know, and that's kind of my job. They know it's the case, but they almost need someone to give them permission to make some changes. Jen: And there's not, and you know there's like zero to 60 and then there's like level one, level two. Do you know what I mean? Like not, and I think it's scary to go from zero to 60 but you don't have to necessarily go to 60. There's interventions that can start here where you're comfortable and then you can assess from there. Dr. Canapari: Totally. It's not a binary thing that like you're doing everything or nothing or they're perfect or it's terrible. It's usually somewhere in between. Jen: Right. Dr. Canapari: And we all know as parents, you figure some things out, you get your kids sleep the way they're going, and then all of a sudden another kids waking up at night or they get a cold or it's never going to be perfect. Jen: Right. I feel like managing my kids sleep is like this ongoing thing that, you know, there's always something. So anyways, yeah, as long as we're all sleeping good enough, I'm okay. Dr. Canapari: That's my goal. Have you heard the whole a good enough mother? Donald Winnicott was this psychiatrist and pediatrician in England in the 60s and he coined the term "being the good enough mother." And it's just the idea is like if you love your child and you do your best to take care of them, they're going to turn out fine. You just need to be good enough. Jen: Right. Dr. Canapari: And I, and I just love that idea. It's like, "Hey, look, it's not going to be perfect." And like so much of parenting now is, like, full contact and be like, I've got to get my two year old studying Mandarin or you know, they're not going to law school or something like that. And really it's just, you know, do your best. It's okay. Jen: Right. Annie: Doctor, before we get into some of the questions we have for you, can you tell our listeners a little bit about your book? I feel very special. Your team sent me, an unofficial an uncorrected proof that's not yet for sale. So I feel like VIP having this book here- Dr. Canapari: It's full of typos. Annie: You know what, that's great because I'm the world's worst proofreader. Lauren and Jen- Jen: It makes us feel good enough. Dr. Canapari: I just went through, I think the final proof and I still found a bunch of stuff and I'm like, "Oh," I'm like, I can barely read it anymore. I've read it like a thousand times. Oh, I'm sorry. Go. Annie: I thought it was great. It's called, It's Never Too Late to Sleep Train: The Low Stress Way To High Quality Seep for Babies, Kids and Parents. And what I loved about it is that you have this little dedication right in the front of the book there to your wife and kids and it says "You're the reason I get out of bed in the morning, in the case of Teddy, often, literally." It's like you've lived this, like, it's not like you're just some doctor- Dr. Canapari: I've been in the trenches. Annie: Yeah. Which I appreciate. So can you tell us a little bit about the book? Like, when will it be for sale? Where can they find it? What's in it? Just give a little overview. Dr. Canapari: So the book is coming out in May 9th and you know, just to backtrack a little bit, I started writing stuff for parents online, in 2012, back when I was over at Mass General in Boston with the idea of that, my background was in pulmonology. I trained in sleep medicine as well, but I used to do sleep apnea research and the behavior stuff was kinda new to me and I was like, you know, I'm going to start writing these articles for parents and it's going to be my way to master this material as well and to have resources if someone's in the office and I don't have time to go through everything and be like your go to my website, this is exactly what I think is important. And, you know, as going through this over time and kind of learning how to do this as a parent and as a doctor, I realized there's a lot of great sleep books out there, but I generally felt like a lot of them are pretty long. Dr. Canapari: You know, I think Ferber's book, which is great, it's about 600 pages long and it covers things like narcolepsy in teenagers. And you know, if your one year old can't sleep, you probably don't care that much about that. And I also think that there's been a lot of new research since Weiss, Bluth and Ferber wrote their books that kind of, perhaps demystified this a little bit. And specifically looking at the psychology of habits, which is, you know, habits are such a hot phrase nowadays, right? There was the Charles Duhigg book, James Clear just came up with Atomic Habits. But just the idea of there is an underlying psychology that underlines all these automatic behaviors we have all the time. Right? Those fights we have with our kids, every day, that's a habitual behavior, right? Dr. Canapari: So if you understand how that works, you can maybe tweak those behaviors to, for lack of a better word, to kind of use the power of these automatic behaviors to help rather than hinder you. So in the book we talk about if you want to change your own habit, and I bet you guys, in terms of what you do, talk a lot about habits with your client. Jen: It's all we talk about. Lauren: I have James Clear's book, like, literally right next to me. Annie: Same. Dr. Canapari: Yeah, no, I heard it's great. I haven't read it yet, but I've followed his stuff for a long time. Jen: Yeah, he's good. Annie: He's great. Dr. Canapari: The difference is if you want to change a habit, you're going to change the behavior. You know, if we talk about the habit loop, you have a cue that triggers a behavior and you have a downstream consequence. And it loops around and around. Your child is not going to raise their hand and say, "Hey, you know, mom, you're super tired and I'm just going to stop getting up at 4:30 in the morning." Right? That's the behavior you want to change. So you have to think about what are the upstream things you can change and how can you change your own behavior in the way that you respond to what your child's doing to help to shape their behavior to what you want. So anyway, this book is my summary of the things that I've learned in my journey as a sleep doctor and as a parent. And, my specific focus is in a population that I think people don't focus on as much. Like there's a lot written about infancy and I think infant sleep training is actually really simple. Dr. Canapari: It's not easy, but it's simple. And I cover that in the book. But also what do you do if your child's a little bit older? What do you do in a toddler or an early school age child where the, when we think about sleep training, we may think about cry it out. That's not going to work in a three or four year old. You know, it might work, but it would be horrible for parent and child. So what are other ways that you can change a child's behavior that really just aren't so unpleasant or scary for parents and kids? Jen: The reason I found your blog was because my youngest son, no, this wasn't why I found your blog. I found your blog because of sleep aids, my son had a sleep aid and it was me. And, the second time I revisited your blog in detail that was helpful to me was that my youngest son has night terrors. And your, one of your sons had night terrors. Dr. Canapari: Oh yeah. And now he sleepwalks too. We were just on a vacation with his cousins in the middle of the night, we found him just sitting on the toilet with his pants down, but not awake. And I'm like, his cousins found this pretty amusing as did we, yeah, he's 11. He found it less funny but- Jen: Right. So yeah, I mean you really have been in the trenches and there isn't a lot of information once you move past the infant years. And so yeah, that was the second time your blog was very helpful to me, was seeing you had, you're not just talking about this, you had experienced night terrors with one of your sons and just the science around it and what, how you guys ended up dealing with it, which is now how I deal with it. And yeah, I mean that stuff is scary and very stressful for parents. Dr. Canapari: Yeah. And I think that, in some of the things you guys have, with the topics today, just sort of talking about, sleep and sleep debt and I think of sleep as a, it's kind of a capstone skill for parents and families, right. If sleep is good, other things get easier. If sleep is bad, everything gets, everything gets worse. Jen: So would you call it a skill? Cause I noticed, you know, you're not calling it a habit, you're are calling it a skill. So would you say learning to sleep as a skill? Dr. Canapari: Well, I think yes. I think especially for, look, you said your two older children were good sleepers. Right? Jen: Fantastic. Dr. Canapari: And, it just kind of came naturally to them and we all have experienced this as parents. Like, you know, my older son is a great sleeper, but when he was little, he was a picky eater and every child is good at some things and bad at other things. So, like, I think some kids sleeping comes naturally to them. Like self soothing, sleeping through the night is very easy. Other children need to need to be taught. And the way we call, sleep training is the process, the term we use to describe teaching our children to sleep independently with our help, either falling asleep or staying asleep. And it's funny, some of the research, one of my colleagues is doing at Yale now, Monica Ordway is, we're looking at sleep as a buffer for toxic stress. Like, you know, stress is, we all know what stresses, right? A little bit of stress as good. You want to study for an exam, you need to be a little bit stressed to do it. But being chronically stressed is, it can really cause harm to health. Like when your son wasn't sleeping for a year- Jen: I ended up with a registered Dietitian who was amazing, but I had gone down the woo hole, which Lauren, my partner here pointed me out, with diet, but I mean I was breaking out so badly and I was like so inflamed and I thought it must be nutrition related. And there were a couple of people out there willing to tell me it was nutrition related. So it's cutting out all that stuff and it wasn't working. And I had, I did go see two GPs where one prescribed this cream that basically burned my face off. And the second one wanted to put me on the pill, which is fine, but I didn't think that I was like, "No, there's something, like this is not, this is very abnormal for me. I've never struggled with this." It's finally Lauren had said, you need to get to a registered dietitian. Jen: And she sat down with me, went through what's happening in my life and was like, you need to get some sleep. Like you are so inflamed because your body is so stressed. And that ended up being what it was. It ended up being that when I buckled down and we kind of dealt with these issues with my son and actually what happened was my husband took him away to his parents for five nights cause he just needed to be away from me I think. And within three weeks my, everything was calm. My face was calmed down, starting to heal. Like, I would just wake up and look puffy, like when I was so sleep deprived, I wake up and look puffy and almost feel hungover and that all just, once I fixed our sleep issues, that all went away. Dr. Canapari: I find that totally believable. And first of all, as a sidebar, how great to find a provider who looked at your whole set of issues and really like, there's no upside for a nutritionist to say "It's actually your sleep," right, financially. Jen: Right. Dr. Canapari: But I think I know, Annie, you work as a trainer, right? Annie: Yep. Dr. Canapari: So I bet if your clients aren't getting results, you're probably like, how much sleep are you getting at night, right? Like you can't, you're not gonna you're, you're going to struggle with your weight if you're sleep deprived. You are, I mean, I know you guys wanted to talk about sleep debt. Sleep debt certainly is a real phenomenon. It's hard to measure biologically. It's not like you can do a blood test and say, "Oh, you have, you know, your level of this neurotransmitter is high, that means you're in this amount of sleep debt." Dr. Canapari: But we know that it's a cumulative phenomenon and you can't really catch up on the weekends. Right. There was a study of teenagers, again, I know we're talking about moms and little kids here, but I think it's very interesting. This researcher named Dean Bebe had this fake summer school for kids that they were enrolled in as a research trial. And they'd have these classes that were kind of boring and they'd sleep deprive the kids for like six hours of sleep a night for two weeks. And they let them sleeping on the weekends. And what they found was every day their performance was getting worse. And if they did, in terms of how they were retaining material, in terms of their vigilance, et cetera, and if they got catch up sleep on the weekends, they got a little bit better, but they didn't get back to their baseline. Dr. Canapari: So the next week they started off worse than they had in the beginning. So it just is going to keep snowballing. And the classic example is of a parent. I mean I think that there was a research trial published a couple years ago that said single moms are the most sleep deprived people in the United States, hands down, which I find totally believable, right? Jen: Absolutely. Dr. Canapari: If you're working outside of the home, you're a single parent, you know, you are getting your kids to bed and then you have all the work of the household to do. It's just, it's nuts. And it's not like with airline pilots or bus drivers or something like that where we actually have rules saying, well, you have to sleep x amount to do your job. Nobody's, you know, nobody's looking over your shoulder as a parent and saying, "Hey, you know what, it's 10 o'clock, you know, I'll take it from here." Right. Annie: Wouldn't that be nice? Dr. Canapari: Yeah, it would be pretty cool. Annie: That's actually, quite in line. You and I have talked over the phone before this podcast that we address sleep in Balance365 as one of, kind of the habit foundations or habit accelerators because we know, as people in the health and wellness industry that when you're tired, everything just seems harder. Annie: So in terms of sleep debt, if you have a sleep deprived kid or adult, how can you get out of it? Like how- Jen: I don't think we defined sleep debt either before we started talking about, so sleep debt Is what accumulates right? Once you go without sleep, you accumulate, you owe sleep debt. Dr. Canapari: Yes. Essentially. Essentially if you are consistently sleeping less than the amount of sleep you need, and we know for adults it's anywhere between seven and nine hours of sleep at night. Your sleep requirements might be a little bit different than mine. If you think back to before you had kids and you imagined f you went to bed at a certain time and you could wake up spontaneously without an alarm, that's about how much sleep you need. If you do that consistently over a couple of weeks, of course, none of us with children ever experience that. But it's if you are constantly getting less sleep than you need or your sleep is interrupted frequently as it is if we have a child that's sleeping poorly at home, you're developing sleep debt, which is just the biological imbalance. Dr. Canapari: When you think about sleep it's sort of like breathing, eating healthy food, breathing clean air, drinking enough water. We know if we eat poorly, we feel worse. If we we're having too many calories, the wrong kinds of calories, but it's the same. It's the same deal with sleep and sleep is, it's very easy to shortchange sleep, right? You can't manufacture extra hours in the day. It's easy to stay up a little bit later and you know, either catch up on work, do your email, fold laundry or even just get caught in that cycle of say, binge watching or something like that. Because we're surrounded by these addictive technologies that want to, you know, have our eyeballs instead of having us go to sleep. Jen: And, and just to that point, I mean we do, we're human beings are amazingly resilient. So anyone can tolerate a couple nights of bad sleep or a couple of nights of not great eating habits. It's really what we're doing day in and day out, week to month to yearly, right? Dr. Canapari: Right you can catch up to a degree on weekends, but again, most parents don't have that luxury. I think that the real key is, look, some people have weeks, months, years of sleep debt, the key is just going forward. How are you going to change your life to allow you to start getting caught up on that? And I think even if it's just allowing yourself to get an amount of sleep so you feel rested in the morning. In my clinic, we look at an incremental gains, right? Like if someone's going to sleep at midnight every night, again, I deal with a lot of teenagers who are sleep deprived. I don't want immediately go and be like, well, you should go to bed at eight o'clock night. We sort of start seeing, well, what, what can we do to get you to sleep at 1130 or 11? Like getting those small incremental gains are going to make someone feel better and be more successful even if it's not perfect. And it's likewise if you're working on your child's sleep issues, again, like little kids usually aren't that sleep deprived, right? Because they're going to make it up during the day. They're going to make it up in the car. They may have naps at preschool. They may nap great a preschool even if they refuse to now for you, which is a really frustrating phenomenon, right. Lauren: That's happening to us right now. Dr. Canapari: Yeah. And they're going to catch up but as parents we don't have that luxury, right? We can't take a nap. We need to be attentive when we're driving in the car, giving presentations at work or anything like that. When you get into older children, think later elementary school, middle school, high school, that's when those kids are going to have more difficulty catching up. The biggest reason to fix the problems in young children is to me, it's the benefit for the parents. Jen: Right, right. Annie: That's actually something you also addressed in your book, which I so appreciate as you have a section about what sleep training will do for you. You know, it's like it allows, it's like the snowball effect. As I said, everything's just seems harder when you're tired and all of a sudden when you're getting more rest, maybe you have more energy to get in a workout or have some extra time to go do Xyz or you're more productive at work or you're more efficient in the home or what, you know, whatever. It just seems to carry over and spill over into so many areas outside of the bed. Jen: What happened with my youngest son, and if you think this is way off, Dr. Canapari, you can tell me to shut up. I had three kids in four years and then my last one was this terrible sleeper and then I ended up, you know with the doctor or with that dietitian telling me you need to get some sleep. Even though my acne started clearing up after three weeks of consistent sleep, I noticed that I didn't wake up feeling refreshed for about a year. Like it took like a year for me to feel like I was recovered from those years with the kids. Dr. Canapari: So I think there's probably a lot of factors there, right. You know, working off a sleep debt is not something that happens easily, right. If perhaps your husband had said, I'm actually going to take all three of the kids for a month. Jen: Right. Dr. Canapari: You could've gotten caught up. But also, and excuse me for presuming you mentioned you were also struggling, struggling with some postpartum depression and that probably also could be factored into this as well. Jen: And starting this business and you know, there is stress definitely in my life. And also let's go over that year, the kids would get sick and you know, it's not like I had a year of perfect sleep before I felt recovered, but I just remember at that one year mark going like suddenly realizing, "Oh my gosh, I'm waking up in the morning and I'm feeling, like, refreshed." Like, yeah. So it was just, I was just very tired for quite a while after even getting the sleep training and not that, you know, not that things didn't improve for me, right, just by getting better, right? We talk in Balance365, we have this saying called all or something and it's like, when will it ever be perfect? But you can always, you know, there's usually a better choice available to you. It doesn't have to be all or nothing and- Dr. Canapari: Totally right. Jen: So and we have a lot of women who talk about, you know, they're just so fried from work and parenting that the evenings feel like the only time they have for themselves, like get the kids in bed at, you know, say 7:30, 8 o'clock and then they stay up til midnight because it's the only time they have for themselves in their week. And they just, they're just like selfish with it. They just crave that alone time so badly. But, and I, we all deserve that. Like, I get it and we all deserve that. But just even saying, okay, well instead of four hours for yourself, can you take three, go to bed at 11 instead of midnight. That gives you something. Right. Dr. Canapari: Well also, I mean, I think that if you can convince someone to get an extra hour of sleep at night, they're going to be like, "Oh, that is for me. Right?" Like getting that extra sleep is actually a really powerful tool I have to make my life better. Jen: Right. Dr. Canapari: And, you know, I certainly, you know, Annie and I were talking like, you know, to have finally developed an early morning exercise practice and now I just go to bed earlier cause I feel tired at like 10 o'clock at night and wow. You know, I used to stay up til like 1130 or 12 and I'm like, "Wow, I actually feel *inaudible*" and I'm like a sleep doctor, I should know this, right? It was very easy to stay up and like, you know, watch another show on TV or just kinda, you know, the time gets away from you when you're tired, right? You can just sort of be scrolling through Instagram or watching Netflix and all of a sudden you're like, "Holy crap, it's like 1145." Right. And I see parents where their young child is going to sleep at 11 or 12. It's more common than you'd think. Annie: Wow. Dr. Canapari: And I'm always saying to people, I'm like, "Look, I love my kids, but I am so done with them by like 8:30 at night. You know, like, they need to go to their place and be on their own so I can, you know, my wife and I can unwind." Jen: Right, right. Is there any truth to this fact that getting every hour of sleep you get before midnight is like two hours of sleep that you're getting after midnight? Is there any truth to that? Dr. Canapari: I think that's probably, I haven't heard that. I would say that when it comes down to is, the fit of when you're sleeping versus when your body wants you to sleep. Jen: Oh, okay. Dr. Canapari: I don't know if you guys have ever heard the phrase social jetlag. It's something we think about a lot in teenagers, but it can happen a lot in I think mostly not parents cause we get up early on the weekends. But if you think back, I can think back to before I had kids, I had a weekday bedtime and wake time and a weekend wake time and bedtime and wake time, right. Jen: So your weekends are maybe 2:00 AM to 10:00 AM. Dr. Canapari: Exactly. Jen: Yeah. Okay. Dr. Canapari: So I'm sort of like, on the weekends I was living on California time and the weekdays, I was living in Boston time. Jen: Right. Dr. Canapari: And we know it's not just the duration of sleep, it's the quality of fit to what your natural body clock schedule is that has a lot to do with it. Like, we know that shift workers, even if they get adequate sleep, are more vulnerable to certain types of cancer, certain types of chronic disease because they're not sleeping at a time where their body really wants them to do it and, we know, you know, you probably know, we all know, are we more of a night owl or a morning lark? A lot of us as parents, we become morning larks because we have to, and there's actually, if you look up online, you can look up a morning-ness, this evening-ness questionnaire that will actually tell you where you fall on this continuum. Dr. Canapari: You know, teenagers are, you know, kids are naturally kind of morning larks. Like most kids before puberty, they tend to want to go to sleep earlier. They want to get up earlier on average though there are exceptions. When they hit puberty, their sleep schedules shifts two or three hours later. So that is our, you know, in the, and that's when all of a sudden your kid that was going to sleep at eight o'clock, can't fall asleep till 11 o'clock at night and it's not just cause they're on snapchat or their smartphones and doing homework on the Chromebook. It's also just their natural biology. So I think that thing you're referring to is probably, you know, get to the idea of are people just not sleeping at a time when their body wants them to do it? That being said, most people are naturally, you know, I'd say if they go to bed between 10 or 11, get up between six or seven. Again, this sounds like a pipe dream for a lot of parents, right? But around there we'll probably feel pretty good. Jen: Can you shift that too, so if you found yourself to be, I mean it may mean some of us are forced to because of our morning lark children, but I recently, I would have considered myself a night person but starting in November I started getting up at 5:30 in the morning just because it feels like the only I can exercise or on days I'm not working out. I can get some work done before my kids are up. I'm less distracted in the mornings that I am in the evenings for whatever reason. And I feel myself shifting where I'm like- Dr. Canapari: It absolutely is something that you can shift. So generally, the levers you have to pull are, the most powerful one is light exposure. So light exposure in the evenings will tend to shift your body clock later and these are slow changes although it is always easier to stay up later, than go to bed earlier. Right. Jen: Right, right. Dr. Canapari: If you want to shift your sleep period earlier, you could probably go 10 or 15 minutes a night. If you wanted to shift your sleep later. Again, it's not usually what I'm trying to do in the clinic or what most parents are like, "Boy, I'd like to stay up three hours later and get up three hours later." Jen: Right. Dr. Canapari: But it's easier to go in that direction. So light exposure in the evenings is going to push your clock later and think about, well what's the light emitting device that we hold about 12 inches from our face? Jen: Smartphone. Right. Dr. Canapari: So smartphones will tend to push people's sleep schedules later. Evening exercise will also push it later. Jen: Oh, okay. Dr. Canapari: Conversely, exercising in the morning light exposures, the best is natural light exposure will move things earlier. So someone wants to get in the, you know, like you said, getting up earlier, exercise in the morning. If you can't exercise outside, that's great. Probably in Canada or Connecticut, we're not exercising with natural light in the morning at 5:30 in the morning cause it's still dark out and it's below freezing but those are really helpful things. In our clinic too, we use a lot of Melatonin. Melatonin in the early evenings will help shift people shift their schedules earlier as well. Certainly that's something someone wants to talk about with the doctor. Jen: Right. If melatonin is right for them. Dr. Canapari: Right. Jen: Okay. So back to sleep training kids. I know we don't want to talk too much about infants cause that's not even, we just don't want to spend too much time there because actually our audience has a wide range of age of children. But when I think one of the most controversial things is when to start sleep training a baby. Dr. Canapari: Sure. And I think that, you know, it's funny, there was a couple of years ago, there was an article in New York Times about a group in Tribeca, which is a very trendy neighborhood in Manhattan, was recommending the people sleep, train their kids at two months of age. And you know, they didn't publish anything on this, but they said they were getting good results. But I think that's a little bit too early. If you look at your average baby between four to six months of age, that's when they're going to start going for longer stretches of sleep at night. They're going to start to be able to fall asleep without being soothed by their parents at bedtime. So that implies to me that naturally speaking, they're evolving the capacity for longer periods of sleeping night. Jen: Okay. Dr. Canapari: I would say for most parents, between four to six months is probably the sweet spot. Jen: Okay. Dr. Canapari: But before then, you really, you know, the best thing to do is to soothe your baby to sleep, rock them, nurse them, give them a bottle, lay them down in a bed when they're asleep. Then around four to five months, that's when you can start trying to put your baby down drowsy but awake. And, if they fuss a little bit, that's okay. If they're screaming and yelling, maybe they're not quite ready from a biological standpoint. Right. It's, you know, the funny thing about when I had my second son is I'm like, "Oh, he's not exactly like the first one," which if you asked me intellectually I would've said, "Oh, of course they'll be different," but you expect your child to be this kind of the same. And, you know, and I say, parents just try putting them down drowsy but awake and see how it goes. If your child's hysterical, then wait a week or two and try again. Jen: Right. Okay. Dr. Canapari: If your child's sleeping through the night and you know, no matter what you do, you don't have to sleep train. Right. You know, it's not something you have to do. The reason you do it is so your child can fall asleep independently and stay asleep for the night so that we can get a good night of sleep. Annie: So two and a half is maybe a little too old to be coddling to bed. Is that what you're saying? Dr. Canapari: I mean, I think that it's fine if your child sleeps well at night, right? Like, you know, I always say like, if what you're doing is working, great, you don't have to change a thing. There's nothing, you know, sometimes I lay down with my kids at night at bedtime. My younger ones, like, will kick you out in five minutes. It was like, "That's great dad. You can go." As his words are, "I want to go to sleep in my own time." He doesn't even want me to see him setup his blankets and the older one wants me to stay a little bit longer. And I'm like, "Well, this is precious. He's 11. Pretty soon he's going to want nothing to do with me." So I'm happy to lie there. And I don't think there's anything wrong with it if your child is sleeping great and you're happy with how your child's sleeping, however, if you're not happy with how your child's sleeping, if you have to spend three of those precious hours in the evening laying with them to get them to fall asleep, if they need you multiple times during the night, then you may want to make a change. Dr. Canapari: Right? But you don't have to change anything if you're happy with the arrangement. The same thing with bed sharing. If you have a family bed and it's going great, provided that you're observing safe sleep practices with an infant, more power to you, that's wonderful. But if you're not happy and if someone's not sleeping well, then you may need to make a change. Annie: I want to keep the cuddles at bedtime and let her fall asleep on me. I don't want her waking up at night. Jen: Yeah, that's what I like. Annie: I want the best of both worlds. Jen: But I think that's quite common. It's, so there's getting the child to sleep, you know, baby, toddler, child, what, how do you keep a child sleeping? Dr. Canapari: Now that's the trick, right? So you know, I think it was actually, it was Richard Ferber, which came up with this idea of sleep onset associations. The idea that your child falls asleep under a certain set of circumstances, and then naturally, as he or she goes through the night, she wakes up at night. We've all experienced that. We may wake up at two or three in the morning, adjust our pillow rollover and go back to sleep. You may not even remember it if you're up for five minutes, but you know, as Ferber talks about in his book, if you woke up in another bedroom, you might be like, "What the Hell is going on?" And you might go investigate. So, it's hard to know what babies are thinking. But if your child falls asleep with you present and then goes through a natural awakening at night, she might need you to go back to sleep. Dr. Canapari: That's why working on independent sleep at bedtime tends to make those nighttime awakenings go away. Because once your child is able to put herself to sleep, she can go back to sleep with a natural awakening. And this dovetails nicely with a phenomenon we've all seen. Your child will have three hours of the deepest sleep of the night, stage three sleep, slow wave sleep at the beginning of the night. So that's like if you're driving back from somewhere, your kid falls asleep. You can pick your kid up, change the diaper, put them in a bed, they don't wake up and that's about two or three hours of sleep. But then, say you put your child to sleep at eight o'clock, you're getting to bed 11, all of a sudden you hear your kid calling for you, right. Because that's when they come out of that stage of sleep and they go through a period of REM sleep, REM sleep, or dream sleep clusters in the second half of the night. And it happens every two to three hours after 11 o'clock, that's when your child is going to wake up and request your presence. Jen: That's exactly what's going on in my house. It starts around 11. Dr. Canapari: Yeah, exactly. Just when you're getting the bad and you're lying- Jen: Yes. Dr. Canapari: Maybe tonight's going to be different, right? Lauren: Right. I remember that sense of dread. 11 o'clock. Jen: And that's actually when my sons, my boys go to bed at about 7:30, between 7:30 and 8 and they go to bed really well independently. But when my son was having really intense night terrors, I could almost set my watch to it. It was around 10 30 or 11 when he would start screaming. But now he's not having his night terrors s just getting up and coming to find me. And you know, parents are too tired, you're too tired to take them back to the bed. So he crawls in bed with us and I'm not happy with that, but it just seems like our best option right now. And I think what I found, cause I had mentioned earlier, I found on your website to talk about sleep aids and I think I'm my son's sleep aid. Like it's me. It's actually, and when he goes to his grandparents' house, he does not wake up through the night. He sleeps all night. It doesn't go looking for anybody. Dr. Canapari: Is it frustrating? Jen: It's so frustrating. Dr. Canapari: I guess you're doing it wrong. You know, I always like my parents applying like the finest seventies parenting techniques. No, when my kids are over there and I'm like, you know, I just, you know, give them like Coca Cola, like all the stuff that I'm like, I would never permit in my household and, you know, it's fine. But that is one of those things. And that's why I think one of the things in your outline, is I think is, I just want to get to is, is dividing sleep responsibilities in the household. If there's a two parent household, it's very important that both parents participate at bedtime. And, I can't tell you often I hear the story of you know, someone and it's, let's be real here, if it's a mom and a dad in the household, it's usually the mom coming in and saying, "Well, he'll only go asleep for me." Dr. Canapari: And the dad may say, you know how dads are, "I can't do this. You know, you have to do it." And, you know, I think that best practice is at an early age, get both parents involved at bedtime. But if, you know, sometimes, as you said, sometimes mom needs to go out of town. Right? Like if you can't, if you leave town for a couple of days, guess what? The dad's gonna figure it out and your kid will figure out it as well. It's not like if you, you know, if you had to go away on a work trip, your child would not sleep for five days. Right? Like, that's just not how it works. And I think it's really important that any one of the household who is a caregiver helps. Dr. Canapari: And, you know, I even give parents a script. I mean, I to say, you know, "I know we're both concerned about our son's sleep. I really need your help. You know, like, the doctor says you need to help at bedtime and I'm going to go out." You know, it's likewise in blended households, if parents are separated, like single parents, et cetera, it's very important that kids have the same set of rules and have consistency at both homes if there are sleep difficulties. This is the struggle for a lot of families. I mean, you know, many, you know, every parent wants the child to sleep well, but say they're at mom's house on the weekdays and on the weekends the Dad may let the kids stay up later, and just lie with them to go to sleep and that you know, that it's fine if things are going great but if things aren't going well it's really important that everyone who cares for the child get on the same page. Jen: Right. And with the same routines. Dr. Canapari: I mean it's not going to be the same in both households but as close to possible in terms of the timing, in terms of what you do and specifically in terms of is a parent there when the child falls asleep or not? Annie: Right, right. Okay. Do you have any, I know you have a whole chapter in your book dedicated to sleep environment and location and I think there's probably a lot information in that chapter that could apply to adults in addition to kids. Do you have any, are there any like non negotiables are things that you would really encourage people to consider in their sleep environment? Dr. Canapari: Oh man. I'd say getting the screens out of the bedroom and, I think there is, when I started working as a sleep doctor, when I finished my training in 2007, the big argument was does your kid have a TV in the bedroom or not? Right. That was what, you know, that was often the conversation. That's often the conversation I was having with families would be like, "You need to remove the television from your child's room because they're sleeping poorly." Nowadays it's not a conversation about television in the bedroom, it's about tablets, smartphones, et cetera. And we know these devices are corrosive to sleep, you know, as we were talking about earlier, the bright light can actually shift your biological clock later. We also know that these devices are profoundly addictive, right? Like Instagram doesn't make money if you're not looking at Instagram. Jen: There's a lot of research put in to how to keep people there. Dr. Canapari: The smartest psychologists in the world are in Silicon Valley trying to addict you to these services. Jen: Right. Dr. Canapari: Yeah. And, I encourage people to keep them out of their bedroom and really to be pretty strict. I love now on, what's the feature called on the iPhone? It's screen time. Lauren: Screen time. Yeah. Dr. Canapari: It's generally been a positive with my kids, except when I'm at work on a snow day, say, and they keep sending me messages to give them more screen time, but I think they kind of get it. And I also liked in my phone says at 10 o'clock being like, you know, it basically kind of shuts it down and I can bypass it. But taking that step being like, "Do I really need to keep scrolling through this right now?" You just need that little check and really ideally keeping the devices out of the home because, you know, I'm very careful about shutting off alarms on my phone. My wife has all these alerts on her phone. So if like something on the Guardian website, the UK goes off a news alert goes in the middle of the night, she gets an alarm and I'd be like, do we must we know what, what the queen said in the middle of the night? Sometimes I get up in the middle of the night and I turn off her phone. Jen: So just getting all those alerts off notifications, like just- Dr. Canapari: Yeah, if you can keep out of the room and if your kids are little, setting this example now will pay dividends when they get older. Right. Jen: Yeah. My son, I did this as an incentive for them to get their butts going and get ready for school in the mornings. They are allowed to watch TV or play video games once they are ready for, ready to go for school. So that just got them go hustling. Right. So they could watch some TV before school and when it started they would, that meant 10 of TV before we had to leave for school. But I have found over the last year that it has increased because they're getting up earlier and I am not sure. I'm wondering if that's because there's some kind of habit or something built in where they're there, maybe start rousing a bit in the morning, but then all of a sudden it's like "TV, I can watch TV." And so it's, I didn't mean to, so there's, it's like they're sleeping less and I don't know if there's any science behind that, but I swear if I cut out TV in the morning, they'd sleep longer in the mornings. Dr. Canapari: Well, I mean, how badly do you want to do that, right? Jen: I don't know, I don't know if it's negotiable or not. Dr. Canapari: In general, I like incentives for behaviors that are desirable and really getting kids ready in the morning are one of those situations where you have so little leverage, right? Jen: Right. Dr. Canapari: Like if your child, if your child is difficult in the morning, what is the outcome for them? You have to drive them to school. Like they know that they have you over a barrel. I think that maybe putting a limit on being like, well you know, here's the maximum amount of screen time you could get. But it is one of those things like as you go through the night, your sleep gets lighter and lighter. Right? That's why it's so much harder to get kids to stay asleep. Especially to do early morning awakenings than it is to get them to fall asleep. Both in terms of behavioral techniques and even, cause I see kids with sleep problems bad enough I write for prescriptions. Dr. Canapari: Any medicine that can last long enough to keep a kid asleep in the morning is going to last too long. You just can't calibrate it that way. So I think that if your children are functioning well in the morning and going to sleep at a reasonable hour, they're getting enough sleep. I wouldn't worry too much about it unless it's disruptive. But if you feel like they're really struggling during the day, like if the teachers are giving you feedback or they're falling asleep on short car trips during the day, then maybe you want to think about a different incentive to get them going. Annie: Right. Right. Jen: Right. Lauren: I'll say, Jen, something that we did with Elliot this year is she would wake up at like 4:00 AM and come in my room and wake me up. "Is it morning time yet?" Cause it's dark, you know, when she would wake up I'd be like, "No, go back to sleep." She'd come in at five. "Is it morning time yet?" So we got this little alarm clock thing that lights up green when it's morning. Dr. Canapari: The "Is It Ok To Wake?" clock? Lauren: Yes. Dr. Canapari: Yeah. No, I think, I think that works really well. And, you know, it's, I think Andy alluded at the beginning, my younger son was, for a while, was a real early riser. I mean, I remember going to Disney World when he was like seven and taking him for walks so my older kid and wife could sleep until 6:30 in the morning, you know, like, I like the okay to wake clock and an older child to who can get it, you can be like, look, "You can get up and play in your room and read books." Lauren: Yeah. She's five, so she's old enough to understand, you know. Dr. Canapari: Yeah. I mean a two or three old is just going to roam, right. You know, but and that's the important thing too, you know, in terms of the sleep training conversation, it is very clear that sleep training, even cry it out sleep training is effective and it's safe. But the best study, looking at the safety of it, they were looking at things like that always gets trumpeted as side effects of sleep training, elevated cortisol levels at all, et cetera. It all was fine at the time where kids were age five and it really seemed like most kids were sleeping pretty well by age five, no matter what you do. There are exceptions to this, right. You know, I've explained this in my home, in my clinic certainly, but I think the message to parents is positive. Like address the problems you need to address for your sanity. If you're doing things that you know aren't quite best practices like lying with your two and a half year old until they fall asleep and they sometimes crawl in your bed at night but you can live with that, that's okay. Your child is going to be fine. If you are okay, if you can live with it, right? It's like parenting is an exercise in compromises. You can't potty train your kid and sleep train your kid and like you can't fix everything at once. So it's okay, pick a problem you want to work on and work on that. Let the other stuff slide you're going to be okay. Annie: I think that's a wonderful message to wrap up on because it's like, it's very much in line with our program as well. Like, find what works for you and it's good enough. That's all the is really important. Even if it's not best practice, you know, the ideal or whatever it is. Dr. Canapari: Well. Yeah, and I think that if, correct me if I'm wrong, I believe one of the focuses that you guys talk about with, is clients the right term? Annie: Members, yeah. Dr. Canapari: Your members is weight control, right? And I just want to leave with you with, I think that's something that's so important is we know that sleep curtailment is associated with increased appetite and increased weight gain. And, I just saw a great research talk showing that the hormonal reasons for this were different for in men and women. But the outcome is kind of the same, that if we sleep poorly, we accumulate more adipose tissue, more fat. We have more hedonic eating, craving for salty, sugary foods. So I think, and of course I'm biased, but for people that are struggling with their weight, improving their sleep is such a important thing to do. And if the way you do that as improving your child's sleep, think about that as another goal why this is worth your effort, right? If, we'd all like to, most of us, you know, want to maintain a healthy weight, and working on sleep is going to help people do that. So I think that's an important message even if your members don't have kids, working on their own sleep is going to be a really high yield thing for them to do in terms of their health. Jen: Right, right. So like regular sleep will lead to more regulated eating, which leads to a stable regulated weight. Dr. Canapari: Absolutely. Annie: There's not much that more sleep wouldn't do good for people. I can't think of any, too many negative outcomes for more sleep. Dr. Canapari: Yeah, no, absolutely. I think that most of us professionals, grownups, we're working on sleep debt, we need to chip away at it because it's going to help us be healthier, feel better, and you know, to kind of be the people we want to be. Annie: Yeah. Thank you so much doctor. There's so much good information here. I can't, I think our listeners are just going to really, really appreciate this. And we will send links to go find your book because I'm sure by the time we release it will be out. So congrats on the book and thank you for joining us. We appreciate your time. Dr. Canapari: Thanks guys. It was fun. And yeah, I'm sorry we didn't answer all the questions you sent me in advance, but I'd be happy to come talk to you guys again some time. Annie: Yes. We'll have to have you back for sure. Okay. Dr. Canapari: Take care. Jen: Thank you. Lauren: Bye. Dr. Canapari: Bye guys. Annie: This episode is brought to you by the Balance365 program. If you're ready to say goodbye to quick fixes and false promises and yes to building healthy habits and a life you're 100% in love with, then checkout Balance365.co to learn more.  

For years, I've been a huge fan of journaling. Recently, I've made a shift in the way I journal that has completely changed the game. It's made me happier, more present, more confident and more productive. A few of my Masters Club members have begun journaling this way, too, and today you'll hear from both of us. How are we journaling? What does it look like? How did we start? One of the reasons people struggle to change is that they aren't paying attention. I can relate to that! At 350+ pounds, living paycheck to paycheck, I didn’t want to pay attention. I didn’t want to see my body. I didn’t want to acknowledge my food choices. I didn’t want to acknowledge my inconsistency I didn’t want to look too closely at anything - my bank account, how much debt I had, the state of my marriage, what I looked like naked. None of it. And, not suprisingly, nothing good was happening. When we don't pay attention, we drift. We never drift someplace amazing. I am certain this type of journaling will help you create change. It's not about accountability, it's about action. https://primalpotential.com/559/ I think it's so powerful that I'm going to create an identity journal for the next 12 Weeks to Transformation! You can get on the wait list here. Random side note: In today's episode I mentioned that you can download my Hormones & Fat Loss Guide for free. Click here to get your copy! Resources: Atomic Habits by James Clear Learn more about the 12 Weeks to Transformation & get on the wait list for the Spring 2019 group! Episode 480: Transformation is Now Follow me on Instagram and share your wins!