Decision-making can be daunting. A decision can be so tough that you avoid it for as long as possible, instead of approach it head-on.  And we can get worn out by the sheer number of choices we make daily. In episode 62 of The Incrementalist, you will learn two major pitfalls in decision making and strategies to navigate them:1. Pitfall #1 - Choice Overload Decision MatrixParadox of ChoiceMaximizer vs. SatisficerNarrow Framing2. Pitfall #2 - Cognitive BiasSystem One vs. System Two ThinkingCommon Cognitive BiasesMental ModelsGet Distance3. Four Basic Steps to Decision Making: there's a villain at each step. Watch the video, Making Decisions When You Have Choice Overload and Cognitive Biases on our YouTube channel, The Incrementalist - A Productivity Show. It adds a visual dimension to what you hear on the podcast.Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.com

Goals are targets, milestones or results you want to achieve.  But week after week, month after month, year after year, we set goals that we soon forget. Before you decide that goals don’t work, first look at how you set them. In episode 61 of The Incrementalist, you will learn:1) Even when we don't set goals, we carry them around in some shape or form. 2) 7 big mistakes to avoid when goal setting (and how to fix them). Watch the video, 7 Mistakes to Avoid When Goal Setting on our YouTube channel, The Incrementalist - A Productivity Show. It adds another dimension to what you hear on the podcast.Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.com

Even if goals don’t make you happy or happier, you still need to make them for different reasons.In episode 60 of The Incrementalist, you will learn:1) The limits of goal setting and goal achievement. 2) The 5 reasons you still need to set goals, even if they don't really make you happier. Watch the video, Why You Need to Set Goals, Even if Achieving Them Doesn't Make You Happier, on our YouTube channel, The Incrementalist - A Productivity Show. It adds another dimension to what you hear on the podcast.Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.com

What to do - when you feel like doing nothing - depends on the reasons you're unmotivated and unproductive. In episode 59 of The Incrementalist, you will learn:1) The Procrastination Equation, a formula by Dr. Piers Steel that helps explains why you feel unmotivated and why you procrastinate.  2) 10 tips to get out of a mental slump and motivation rut. Watch the video, What to Do When You're Motivated to Do Nothing, on our YouTube channel, The Incrementalist - A Productivity Show. It adds another dimension to what you hear on the podcast. Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.com

Toxic productivity occurs when you apply habits, routines and practices that are prescribed for someone else. Some of the productivity advice are hacks, tricks and tips that won’t work for you. They just don’t match with your mindset, preferences and season of life. In episode 58 of The Incrementalist, you will learn:1) The truth about productivity advice and toxic productivity. 2) 5 universal principles or basic rules to apply in any productivity practice. 3) 7 common mistakes to avoid when moving from being unproductive to productive. Watch the video, The Truth About Productivity Advice and Toxic Productivity, on our YouTube channel, The Incrementalist - A Productivity Show. It adds another dimension to what you hear on the podcast.  Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Harness the power of slow living and practice the slow philosophy. This is how you break the obsession with doing more faster and, instead, do the right things at the right speed.On the road of life, there are twists and turns, hills and valleys. We can map out and plan our journey. But even then, we can’t always see what’s ahead of us in a given moment. And slowing down is the only way to move ahead. In episode 57 of The Incrementalist, you will learn:1. Slow living gives you an infinite source of energy that constantly renews and recharges.2. Seven steps to slow, productive living.  Watch the video on episode 57 on our YouTube channel, The Incrementalist - A Productivity Show. You will see video clips of my recent travel to my home country, Jamaica, a tropical island in the Caribbean. Taking extended breaks (vacations) is one of the steps to slow living and doing less, but better! Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

If you have trouble finishing projects and goals, you’re not alone. This is a common human experience.  But there are 5 things you can do to finish strong with any project or goal. In episode 56 of The Incrementalist, you will learn:1. The limits of willpower, better habits, and more refined systems. 2. The 5 things to start doing to finish your goals -i. Make progress incrementally and imperfectly.ii. Set smaller, more flexible goals.iii. Enjoy the process, not wait for the desired result.iv. Rest and recharge fully. v. Attend to one priority at a time. 3. The Incrementalist YouTube channel is inching toward a milestone, with the last video, How to Stay Focused and Control Your Attention, giving it a boost.Watch the video on episode 56, especially if you're a visual learner! Become one of the first 100 subscribers on our YouTube channel, The Incrementalist - A Productivity Show.Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Your ability to focus on deep work is key to being productive. Your power to connect ideas is vital to being creative. Whether you’re focusing or mind wandering, you need to direct your attention to perform at your peak.    In episode 55 of The Incrementalist, you will learn: 1) The difference between Hyperfocus and Scatterfocus and why you need both modes of focus to control your attention. 2) Mind wandering is not a problem if you have meta-awareness or metacognition, i.e., to be aware of your awareness or to pay attention to your attention. 3) The three types of attention - the Flashlight, the Floodlight, and the Juggler   - that coordinate with each other to affect your state of focus. 4) 4 tips to build your focus muscle and direct your attention:i.  Define your priority and focus on one thing at a timeii. Tame the distractions and interruptions that dilute your focusiii. Match the challenge with your skills or abilityiv. Allow mind wandering with intentionWatch the video on episode 55, which caught the attention of the YouTube algorithm and became a recommended video for viewers to find more easily.Breaking the YouTube barrier in this way is a major milestone that is difficult to reach -- and was done through incremental learning and tweaking in the creation process. At this time, The Incrementalist is still (proudly) a very small channel.Become one of the first 100 subscribers on our YouTube channel, The Incrementalist - A Productivity Show!Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Digital technology has its benefits and is not all bad. But tech-overuse and tech addiction cause problems too. To break our tech addiction and master our tech use, we need Digital Minimalism: “A philosophy of technology use in which you focus your online time on a small number of carefully selected and optimized activities that strongly support things you value, and then happily miss out on everything else," says author Cal Newport.In episode 54 of The Incrementalist, you will learn:1) Online information and entertainment often create distraction (move you away from what you really want), instead of traction (move you toward what you really want).2) Social media and online search platforms are designed to hook us. The technology that connects us also controls, manipulates, polarizes, distracts, monetizes and divides us.3) 3 things you can do to break your tech addiction and master your tech use:i. Complete the digital declutter processii. Practice solitudeiii. Reclaim true leisureWatch the video on episode 54, especially if you're a visual learner! Become one of the first 100 subscribers on our YouTube channel, The Incrementalist - A Productivity Show.Theme Music by:Sebastian Brian Mehr. Album –  Olemus; Song – La Nieve Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Memento Mori is a powerful practice to create a meaningful, productive and fulfilling life.  Roughly translated to English, it means, "Remember you must die."Reflecting on your own death might seem like a dark and depressing way to live.  But it offers three unique gifts that help you live with intention.In episode 53 of The Incrementalist, you will learn: 1) Memento Mori is an ancient practice that spans across time and cultures. 2) Life lessons on death from Stoicism and philosophers, Marcus Aurelius, Seneca and Epicurus. 3) Key takeaways from Irvin D. Yalom's book, Staring at the Sun. "Though the physicality of death destroys us, the idea of death saves us.” 4) 3 gifts from reflecting on death:-  the gift of gratitude-  the gift of groundedness-  the gift of grit5) How I applied Memento Mori to grieve the loss of two loved ones who recently died within 6 months of each other.  Watch the video on episode 53, especially if you're a visual learner! Become one of the first 100 subscribers on our YouTube channel, The Incrementalist - A Productivity Show. Music by: Sebastian Brian Mehr. Album –  Olemus; Songs – La Nieve (Intro & Outro music) and Kuura (featured music). Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

When we hear the term work-life balance, we tend to think of it as a good thing. It’s doing great work, without overworking. It’s getting enough rest, without staying idle. But if we want to have a meaningful and productive life, striving for perfect work-life balance is not often the right path. What we really want to aim for is Intentional Imbalance. In episode 52 of The Incrementalist,  you will learn:1) 3 reasons work-life balance isn't really practical or beneficial2) 3 elements of Intentional Imbalance - Alignment- Introspection- Momentum3) There’s nothing wrong with having a comfortable and balanced life. But if you want to do something great or extraordinary, you will need to focus on one thing at the expense of the other. And if you’re going to have imbalance, you might as well be intentional about it.  Watch the video on episode 52, especially if you're a visual learner! Become one of the first 100 subscribers on our YouTube channel, The Incrementalist - A Productivity Show. Intro & Outro Theme Music by:Sebastian Brian Mehr: Album –  Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Do you struggle to stick with challenging projects? Can you stay curious when you do tedious tasks?How do you deal with boring, hard things you have to do?Habits help you automate positive behavior and actions on a daily basis. But they are not enough to perform at your peak. There will be times when you will have to do boring or hard things that take uphill effort.  If you can make boring, hard work easier to do, that’s more than half the battle in making the impossible possible.In episode 51 of The Incrementalist, you will learn:1. The power of grit and the habit of ferocity2. Three ways to make boring or hard work easier to do:a) Pick the right task to do in a given moment- The task itself should match your level of focus and energy, which often depends on the time of day and your natural rhythm- The 3 stages of the flow cycle- The mind-body ultradian rhythm- The challenge-skills balance and work-rest ratiob) Keep the right mindset for lifelong learning- A growth mindset is better than a fixed mindset to learn and develop any skill- The importance of reading books to learn- The two modes of learning theories - entity vs. incremental theories of intelligencec) Choose the right turf- Your workspace environment affects your ability to think and do work- The one advantage that remote workers have over workers who have to go to a shared office space- The difference between focused thinking and diffused thinking- The difference between divergent thinking and convergent thinking- Four tactics to design your environment for sparking ideas and triggering flowWatch the video on episode 51, especially if you're a visual learner! Become one of the first 100 subscribers on our YouTube channel, The Incrementalist - A Productivity Show. Intro & Outro Theme Music by:Sebastian Brian Mehr: Album –  Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Are you feeling overwhelmed by your to-do list?  Do you have thoughts churning around, usually about things you don’t control? Is lack of clarity stopping you from taking action?  If you feel stuck, bored or just plain lazy, you might be waiting for inspiration to strike. But what if it doesn’t? You might think you need more discipline or willpower. But even the most disciplined people procrastinate on the things they need to do. And willpower is finite. The more you use it, the less you have on a given day.  In episode 50 of The Incrementalist, you will learn:5 steps to reset and start fresh - 1) Acknowledge what you control and don't control.2) Figure out what you really want.3) Remove obstacles that take up mental bandwidth and drain your energy.4) Take one small action. 5) Set artificial deadlines. Check out the new YouTube channel at The Incrementalist - A Productivity Show! If you're visual learner, there is a video on episode 50! Become one of the first 100 subscribers on our YouTube channel! Intro & Outro Music by:Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Do you have trouble remembering to do a new habit?Are you setting the right conditions to form the habit?Do you lose motivation when you don’t get immediate results?Habit stacking is a quick way to build good habits, which have a lasting, massive impact in your life. Habits are automatic behaviors that reduce decision fatigue, make time your ally, and save your energy for the hardest things.In episode 49 of The Incrementalist, you will learn:1) The Habit Stacking formula2) How habit stacking fits with Professor BJ Fogg's ABC method for designing behavior and building habits3) Habit stacking applies the four rules of habit formation, outlined in James Clear's book, Atomic Habits:Rule 1 - make the cue obviousRule 2 - make the craving attractiveRule 3 - make the response easyRule 4 - make the reward satisfying4) 5 quick tips for habit stackingCheck out the new YouTube channel at The Incrementalist - A Productivity Show! If you're visual learner, there is a video on episode 49!  Become one of the first 100 subscribers on our YouTube channel! Intro & Outro Music by:Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Goals are the results and outcomes you want to achieve. They are the direction you want to head in, at least for the time being.  But systems are what create the desired results and outcomes. Your daily habits make up your system. What you do day in and day out compounds over time to determine your level of success, mastery and contentment.  In episode 48 of The Incrementalist, you will learn: 1) Key lessons from James Clear's Atomic Habits and Professor BJ Fogg's Tiny Habits books2) What is a habit3) How your brain controls your behavior 4) How habits form through a neurological loop: cue, trigger, craving, response and reward5) What drives behavior (Professor BJ Fogg's B= MAP formula)6) Why good habits are so hard to buildReason 1 - the cue is not obvious Reason 2 - the craving is not strongReason 3 - the action step is not easyReason 4 - the reward is not satisfyingCheck out the new YouTube channel at The Incrementalist - A Productivity Show! If you're visual learner, there is a video on episode 48! Become one of the first 100 subscribers on our YouTube channel! Intro & Outro Music by:Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Do you get overwhelmed by digital task management tools?  Are you seeking a good mix of structure and flexibility in your day?Is there an easy, stress-free way to block time for important projects?When you hear the term Time Blocking, you might picture color-coded calendars filled up with specific activities for the week. Digital apps to block time might also come to mind.But you really don’t need an app or even a planner to time block.  In episode 47 of The Incrementalist, you will learn:1) More busyness does not lead to higher quality or better results. To align your intentions with your actions, you need to have structure in your day. You also want to have buffers for emergencies and margin for the unexpected.2) Time blocking is an essential tool to protect time for important projects and tasks. You assign a time block – with a start time and an end time – to focus on a specific activity or a batch of similar activities.  3) The subtle and important difference between time blocking and time boxing.4) 3 main tips for time blockingTip 1: schedule time blocks in 30-minute or 1-hour increments (not in 5-minute increments like Elon Musk)Tip 2: time block just the day (not the whole week)Tip 3: incorporate theming and batching in your time blocks (not time blocks for whatever, whenever)4) You do not need digital apps or even a planner to time block5) How I time block the easy, stress-free way on a whiteboard.  Check out the new YouTube channel at The Incrementalist - A Productivity Show! If you're visual learner, there is a video on episode 47!  Become one of the first 100 subscribers on our YouTube channel! Intro & Outro Music by:Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Are you in a cul-de-sac, on a cliff, or in the dip?Patience and persistence are essential for success. If you give up whenever you face a challenge or an obstacle, you’re bound to fail. But you also need to know when to quit and cut your losses. In episode 46 of The Incrementalist, you will learn:1) The Sunk Cost Fallacy means we prefer to continue the action if we already put time, effort, and money into it, even if the current costs outweigh the benefits. 2) Commitment bias is to stand by past decisions despite new evidence showing this isn’t the best action. 3) The Endowment Effect is to ascribe a higher value to things we already own. The disutility of a loss is greater than the utility of a comparable gain. The displeasure in losing something is greater than the pleasure in gaining the same thing.   4) The story behind InstagramHow this microbusiness with 13 employees sold to Facebook for $1 billionWhy co-founders Kevin Systrom and Mike Krieger quit working on the check-in app, Burbn, and pivoted to the photo-sharing app, InstagramThe significance of focusing on a unique solution for a specific problem5) The three curves to watch out for in any major endeavor or project, according to Seth Godin:The DipThe Cul-de-sacThe Cliff6) The three questions to ask when deciding whether to quit or stick with it:Am I in a cul-de-sac, on a cliff, or in the dip?Am I willing to slog through the dip?Why am I doing this thing? (Is it to be the best or for some other reason?)7) Why you need to practice strategic quitting and set your quitting criteria before you start. 8) The Incrementalist approach is to prioritize what matters, make time for it, and create margin. 9) Sometimes you do need to quit even good things to make space for one great thing. Check out the new YouTube channel at The Incrementalist - A Productivity Show! If you're visual learner, there is a video on Episode 46! Become one of the first 100 subscribers on our YouTube channel! Read the transcript.Sources cited:Seth Godin, The Dip: A Little Book that Teaches You When to Quit (and When to Stick) Music by:Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

The start of the new year is an ideal time to take stock and reflect. January 1, the 1st of every month, or the start of a new season are temporal landmarks. This is when many of us set goals or recommit to goals.  A review of the year gives you insights on how to move forward in the next. It’s better to do it in the first week of the year, but no later than before you start planning for the upcoming months.   In episode 45 of The Incrementalist, you will learn:1. How much time to invest in the Yearly Review. 2. You get to decide where to review your year, such as at the dining table, at your work desk, on your couch, or outdoors if the local weather is ideal.3. The Peak End Rule is a cognitive bias that affects our memories and shapes our behavior. We remember fragments of an event or experience. The fragments are the peaks, the pits, and the beginning and ending. 4. Don’t rely on just your memory when you do your review. Go through your personal records, like journals, planners, calendars, notebooks, videos and photos. 5. 12 questions to kickstart your year: Question #1: What made you feel the most joy? Question #2: What made you feel the most discontent?Question #3: What was your biggest win? How did you celebrate it?Question #4: What was your biggest setback? How did you recover from it?  Question #5: What do you wish to do or experience more? What would happen if this came true? How can you make it come true?    Question #6: What do you wish to do or experience less? What would happen if this came true? How can you make it come true? Question #7: Which habit or activity renews your energy the most?Question #8: Which habit or activity drains your energy the most?  Question #9 What did you do to make life for your [spouse, partner, child, sibling, parent, friend, colleague] more easeful?        Question #10: What did you do to make life for your [spouse, partner, child, sibling, parent, friend, colleague] more difficult?  Question #11: What did you receive from each person that made you most grateful? Question #12: What was the biggest lesson you learned and are afraid to apply?  6. If these questions do not resonate with you, be sure to come up with your own to reflect on the past and plan for the future. 7. Remember the 80/20 Rule: 20% of what you do creates 80% of the results, either 80% of your joy or 80% of you discontent. 8. The huge benefits of reflecting on the past before you plan for the future. 9. Asking the right questions will lead to more informed answers. Sometimes we avoid questions because they are inconvenient and they hold us accountable or responsible. But if we don’t bring them to the surface, they will linger and keep us from growing and making good decisions.    Check out the new YouTube channel at The Incrementalist - A Productivity Show! If you're visual learner, there is a video on Episode 45! Read the transcript.Sources cited: Dyan Williams, The Incrementalist podcast, Ep. 8, How to Plan Your Ideal Week Dyan Williams, The Incrementalist podcast, Ep. 19, Create Peak Moments for a Meaningful Life Music by:Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

At the end of the year and the start of a new one, we tend to reflect on accomplishments and think about aspirations. There’s nothing wrong with keeping the status quo if it works for you. Constantly striving for the next big thing is no better than leading a simple, satisfying life.But like all human beings, you probably have a wish or a dream that has yet to come true. A wish or a dream is not a goal until you have a plan of action. And a plan of action is not made until you define the next steps.  And the next steps are not done until you actually complete them.In episode 44 of The Incrementalist, you will learn: 1. When you have a high, hard goal that you want to reach in the next year, 5 years, or 10 years, lack of motivation is not the biggest issue. Usually, what holds you back is lack of clarity on what you need to do or lack of ability to take the necessary action.2. With the Incrementalist approach, you can achieve big things with little resistance and less friction. 3. The first principle is to get clear on your priority or priorities. The projects that are important but are not urgent often get neglected, but they are the ones that will get you to the next level. Discover your own purpose and your reason for being. 4. The second principle is to break down the big goal into actionable, manageable steps. To grow, develop and transform, you want to move out of your comfort zone. But if a project is too hard, you lose steam and give up. And if it's too easy, you get bored. Challenges need to be within the optimal zone of difficulty. The Goldilocks Rule says we have peak motivation when we tackle tasks that are just right for our current skill set.  The right level of stress is 7 out of 10, where you succeed most of the time, but need to pay attention to what you’re doing. The sweet spot is where the challenge is 4% greater than your current skill level (not a whole lot, but outside your comfort zone). The 1 Percent Rule says that over time, the rewards in a given field will accrue to the people, teams and organization that maintain a slight edge over the competition. Building good habits is essential. 5. The third principle is to set a time block to do the important thing. Protecting time for the next step goes beyond making a to-do list. You decide when exactly you will do a task, in what context and under what circumstances, and for how long. Time blocking and time boxing encourage you to take deliberate action and reduce distractions and interruptions. 6. The fourth principle is to synch with your natural rhythm. Match your energy and focus level with the task at hand. Deep work requires high focus and vigilance. Creative projects require a relaxed and insightful mood. 7. The fifth principle is to rest and recharge.Necessary rest prevents you from burning out.Deliberate breaks keep the fire burning. Check out the new YouTube channel at The Incrementalist - A Productivity Show! If you're visual learner, there's a video on Episode 44!Read the transcript. Sources cited: Steven Kotler, The Art of Impossible BJ Fogg, Tiny Habits James Clear, Atomic Habits Dyan Williams, The Incrementalist, A Simple Productivity System to Create Big Results in Small Steps Dyan Williams, The Incrementalist podcast, Ep. 4, How to Prioritize What Matters Dyan Williams, The Incrementalist podcast, Ep. 33, Make Time Your Ally (not a thing to manage) Dyan Williams, The Incrementalist podcast, Ep. 29, Finding Your Ikigai (sense of purpose) Dyan Williams, The Incrementalist podcast, Ep. 26, Get Stressed the Right Way Dyan Williams, The Incrementalist podcast, Ep. 5, Finding and Sustaining Flow Dyan Williams, The Incrementalist podcast, Ep. 20, Consistency and the Compound Effect  Dyan Williams, The Incrementalist podcast, Ep. 2, Building Good Habits Dyan Williams, The Incrementalist podcast, Ep. 7, Time Blocking and Time Boxing to Get the Right Things Done Dyan Williams, The Incrementalist podcast, Ep. 8, How to Plan Your Ideal Week Dyan Williams, The Incrementalist podcast, Ep. 9, Why Weekly Planning Works Dyan Williams, The Incrementalist podcast, Ep. 41, Get Bored Now Dyan Williams, The Incrementalist podcast, Ep.  21, Find and Keep a Hobby You Love Dyan Williams, The Incrementalist podcast, Ep. 10, Rest Even When You’re Busy Music by:Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

We have all experienced anxiety on some level at various points in our lives. COVID-19 and the global response to it have brought massive changes and deep uncertainty since the start of 2020. Before then, 90% of Americans in the room raised their hands when asked if they had experienced daily anxiety. Wendy Suzuki, a neural science and psychology professor at NYU, says that number has gone way up. But she reminds us that at its core, anxiety is really a protective mechanism. Like all emotions, it serves an evolutionary purpose and is key to survival.  In episode 43 of The Incrementalist, you will learn: 1) Anxiety is generally defined as worry over an imminent possible event or worry over uncertainty.2)  Anxiety is a psychological and physical response to stress, which moves you into fight, flight or freeze mode.3) Currently, 28% or nearly 1/3 of Americans are diagnosed with a clinical, anxiety disorder. Examples are generalized anxiety disorder, social anxiety disorder, panic disorder, PTSD, and OCD.4) Chronic anxiety weakens the immune system, contributes to heart disease, impairs brain health, creates indigestion, and makes us less productive. It causes negative plasticity in the brain, changes our biochemistry and raises blood pressure. 5) Good anxiety tells you what’s important, what needs attention, what you value, and what to avoid. By befriending anxiety, you can build resilience, patience, compassion and empathy, and leverage nervous energy to deal with challenges. 6) According to the Yerkes-Dodson curve, a bit of anxiety can put you in the optimal state to perform a difficult task. But just like fine wine and delicious chocolate, you can have too much of a good thing. 7) Four tools that Dr. Suzuki recommends for activating the parasympathetic, destressing part of the nervous system:a) Deep Breathing - which includes the 4 x 4 box breathing method.b) Movement - which includes a power walk outside or walking up and down the stairs. Cardio exercise for about 45 minutes, two to three times per week, gives the most benefits.c) Joy conditioning - which is active recall and selection of memories of your most joyful experiences, especially ones with olfactory associations.d) Social support - which you might need to choose carefully because certain relationships are better than others for certain purposes and in different contexts.8) Why you need to create an enriched environment and escape impoverished environments for brain health and emotional wellbeing.9) Approach anxiety with an exploratory mindset so you can harness it as a superpower.10) Embracing good anxiety helps you to avoid toxic positivity and experience the expansiveness of your emotions.Read the transcript. Sources cited: Wendy Suzuki, Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion Dyan Williams, The Incrementalist podcast, Ep. 14, Morning Routines and Rituals to Start Your Day Dyan WIlliams, The Incrementalist podcast, Ep. 15, Evening Routines and Rituals to End Your Day Music by:Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com) Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsEmail: dyan@dyanwilliams.comVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter