In this episode we look into how we can more effectively deal with bad situations and bounce back from them more quickly.

In this episode I look into ways to be more comfortable with discomfort.    Link to the Journner - Planner and Journal combined.

In this episode we look at ways of facing your fear of change so we can achieve our dreams.

In this episode we take a deeper look into Time Blocking.    Link to the Journ-ner( I know)   SMART goal planning sheet

In this episode we look at using SMART goals to help set measurable and achievable goals.

In this episode, I begin phase 2 of the podcast. The foundation has been built and now it is time to start working on building the life I want.

In this episode I attempt to make sense of this journey to date and review the themes I have been researching.

In this episode I explore more ways to practice mindfulness that connects to your body.

In this episode I explore some easy entry points into practicing mindfulness.

In this episode we look at what gratitude is, how we know it makes us happier, and how to practice it.    Research: Bayrami, Mansur et al. “Investigating the Relationship between Gratitude and Perceived Social Support and Happiness of Elderly Women in Districts 3, 4, and 5 of Tehran in 2020 during the Epidemic of Covid-19 Disease: A Descriptive Study.” Journal of Rafsanjan University of Medical Sciences (2021): n. Pag.Shin, Eun-Mi and Chang seek Lee. “The dual mediating effect of mindfulness and hope between gratitude and happiness of high school students in Korea: the moderated mediation effect of the growth mindset.” Perspectives of Science and Education (2021): n. pag.

In this episode we look into three actionable ways to make sure we follow things we are passionate about.   Research:  Locke, E. A., & Latham, G. P. (2006). New Directions in Goal-Setting Theory. Current Directions in Psychological Science, 15(5), 265-268.Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). The Role of Deliberate Practice in the Acquisition of Expert Performance. Psychological Review, 100(3), 363-406.

In this episode we look at metrics to help you figure out what you are passionate about. Next week we will look at strategies to help follow your passions.

In this episode we look at the concept of living life to its fullest and explore 10 things we can focus on to help us on that journey. Here is the link to my TikTik if you'd like to follow along there as well.  Research:  Passions: Stebbins, R. A. (1997). Casual leisure: A conceptual statement. Leisure Studies, 16(1), 17-25. Relationships: Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7). Self-Improvement: Boulton-Lewis, G. M. (2010). Education and learning for the elderly: Why, how, what. Educational Gerontology, 36(3), 213-228. Health and Well-being: Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. Canadian medical association journal, 174(6), 801-809. Liu, R. H. (2018). Health-promoting components of fruits and vegetables in the diet. Advances in Nutrition, 4(3), 384S-392S. Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical psychology review, 31(6), 1041-1056. Experiences: Gilovich, T., Kumar, A., & Jampol, L. (2015). A wonderful life: Experiential consumption and the pursuit of happiness. Journal of Consumer Psychology, 25(1), 152-165. Purpose: Hill, P. L., & Turiano, N. A. (2014). Purpose in life as a predictor of mortality across adulthood. Psychological science, 25(7), 1482-1486. Mindfulness: Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA internal medicine, 174(3), 357-368. Resilience: Southwick, S. M., Bonanno, G. A., Masten, A. S., Panter-Brick, C., & Yehuda, R. (2014). Resilience definitions, theory, and challenges: interdisciplinary perspectives. European journal of psychotraumatology, 5(1), 25338. Balance: Kossek, E. E., & Thompson, R. J. (2016). Workplace flexibility: Integrating employer and employee perspectives to close the research–practice implementation gap. In The Oxford handbook of work and family, 255-272. Gratitude: Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377.

In this episode we look at how to make life long learning a priority and the positive effects it can have in your life.    Research Referenced: Wilson, R. S., Boyle, P. A., Yu, L., Barnes, L. L., Schneider, J. A., & Bennett, D. A. (2013). Life-span cognitive activity, neuropathologic burden, and cognitive aging. Neurology, 81(4), 314-321.Kim, S., & Park, S. (2017). Health benefits of lifelong learning for adults aged over 65: evidence from a British cohort. Journal of Aging and Health, 30(9), 1461-1473.Huang, C. C. (2018). Lifelong learning and social interaction. Journal of Adult Development, 25(2), 71-80.Formosa, M. (2012). Lifelong learning in later life: The Universities of the Third Age. Journal of Adult and Continuing Education, 18(1), 29-45.

In this final part of the series on developing lasting habits, we look at being intentional and specific about habits you are starting. We also look at how making things your identity can help sustain your path.

Join me as I continue looking into actionable ways to build lasting habits using the Atomic Habits framework.

In this episode I breakdown the easiest way to start forming habits using the "Atomic Habits" framework.

In this episode I explore how practicing self love can improve happiness and connections with others. Here is the link to Brene Brown's Tedx talk referenced in the episode.   Resources from the episode: Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of clinical psychology, 69(1), 28-44.Hoge, E. A., Bui, E., Marques, L., Metcalf, C. A., Morris, L. K., Robinaugh, D. J., ... & Simon, N. M. (2013). Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity. The Journal of clinical psychiatry, 74(8), 786-792.Bostock, S., Hamer, M., & Wawrzyniak, A. J. (2021). Associations between self-care, work-related self-efficacy and burnout in secondary school teachers: A cross-sectional survey. PloS one, 16(3), e0248695.

In this episode, I explore how practicing empathy to ourselves and others is proven to bring happiness into our lives.   References: Eisenberg, N., & Fabes, R. A. (1990). Empathy: Conceptualization, measurement, and relation to prosocial behavior. Motivation and Emotion, 14(2), 131-149.Epley, N., & Caruso, E. M. (2009). Perspective taking: Misstepping into others' shoes. In K. D. Markman, W. M. P. Klein, & J. A. Suhr (Eds.), Handbook of imagination and mental simulation (pp. 295-309). New York, NY: Psychology Press.Grant, A. M., & Gino, F. (2010). A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior. Journal of Personality and Social Psychology, 98(6), 946-955.Graham, S. M. (2007). Disentangling the voice-relational antecedents of perceived understanding, disagreement, and the relational consequences of disagreements. Communication Monographs, 74(3), 348-372.Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223-250.Shallcross, S. L., Howland, M., Bemis, J., & Simpson, J. A. (2013). Not "capitalizing" on social capitalization interactions: The role of attachment insecurity. Journal of Family Psychology, 27(6), 921-931.

In this episode I explain how I am starting my journey into living my life to it's fullest. I am exploring how to achieve a fulfilling and happy life by researching how to live every day to it's fullest, love myself and others as much as I can, and focus on life long learning. Join me as I attempt to leave a roadmap to happiness and fulfillment for myself, my sons, and anyone else who wants to come along on this journey.