Change Academy

Latest Episodes:

Looking for happiness in all the wrong places, with Oliver Burkeman Mar 15, 2024

Show notes

What if the pursuit of happiness is NOT the path to greater life satisfaction? What if being more productive and getting more done isn’t actually the way to get ahead?

In today’s episode, I’m talking to author Oliver Burkeman about some of the ways in which we might want to re-examine our relationship to goals, happiness, and the things that are most important to us.

This is sometimes a bit painful. because so much of it has to do with confronting some of the hard limits that we like to pretend don’t exist. But, as you’ll hear, there is ultimately a profound relief and freedom to be found in facing finitude.

Takeaways

Try to find satisfaction in the journey toward your goals, rather than postponing fulfillment until they are achieved.
Cultivating your ability to be present to everyday, even mundane, moments can lead to a deeper appreciation of life as it unfolds.
Understand that every choice has its consequences, and it’s impossible to avoid negative outcomes entirely.
Some of the most meaningful experiences in life are not the result of meticulous planning or pursuit but unexpected and unplanned.
Being present is a skill that can be practiced in everyday situations like waiting in line or working in the office–and not just on the meditation cushion or yoga mat.

Books and courses by Oliver Burkeman

Time Management Video Course (BBC/Maestro)
Use the discount code CHANGES30 to save 30%!

The Antidote: Happiness for People Who Can't Stand Positive Thinking

4,000 Weeks: Time Management for Mortals

Also Mentioned

50K Mile Tune-up Listening Guide and Workbook

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How to get back on track instead of sabotaging your progress Mar 05, 2024

Show notes

Over the years, I have worked with a lot of people on various aspects of behavior change–mostly having to do with health behaviors. I have witnessed and celebrated some amazing breakthroughs and successes.

But I have also seen people stumble and struggle. Regularly. Something happens and they fall back into old habits or patterns that they’d successfully moved away from.

It’s disappointing but it’s not a tragedy. Because this is just part of the change process. What I do find tragic–and unnecessary–is when these lapses cause people to people give up entirely.

Today, we’re going to talk about how to survive these inevitable episodes and get yourself back in the game more quickly.

Key Takeaways

Setbacks are a natural part of the change process and do not negate previous progress.
Refrain from attaching a negative story to a lapse, as it can lead to further setbacks.
Approach setbacks with curiosity and self-compassion; seek to understand the underlying causes.
Rebound from setbacks by learning from them and redirecting energy back towards the goal.
A supportive community can provide reflection, encouragement, and valuable insights

Mentioned in this Episode

Permission giving thoughts (Change Academy episode)

Weighless program

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How to stop complaining and find the path to positive change Feb 26, 2024

Show notes

Is there something in your life that’s been driving you crazy for a while? Some situation at work that you find yourself venting to your spouse about every night at dinner? Or maybe a recurring conflict with your partner or your kids that never seems to be adequately resolved? Do you find yourself ruminating over a problematic situation every time you have a moment alone in the car?

In this episode, Dr. Bethy Campbell and I are sharing a 4-step process that can help you exit that complaint loop and actually move toward positive change. Bethy is a clinical psychologist, a marriage and family therapist.

The technique that we’re talking about today is taken from her book on Helping Skills, a book that would be a great resource if you are in a situation where you’re frequently called upon to provide guidance and emotional support.

But this absolutely an approach that can (and should) apply to your own knotty situations.

Key Takeaways

Complaining has its place. When done constructively, it can help us acknowledge and process pent-up feelings, and encourage self-awareness and self-compassion.
Repetitive, non-constructive complaining–in addition to wearing out our friends and loved ones patience–increases our stress and hinders problem-solving.
Reorienting the language we use to talk about the problem can help us see more possibilities for resolution or change.
If you don’t have a trusted partner to help you reflect, journaling or recording voice memos can help you spot and reframe unhelpful language.

Mentioned in this episode

Converting good intentions into action (Change Academy episode #129)

Helping Skills Training for Non Professional Counselors (Enter the promo code ADC24 for 30% off)

Dr. Bethy Campbell’s mailing list

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The inner work that makes outward change more possible Feb 15, 2024

Show notes

In this conversation with a recent “graduate” of the Weighless program, Lauren shares some of the key insights that helped her permanently transform her physical and mental health.

Lauren is a healthcare professional herself, with a front row seat to some of the consequences of unhealthy habits and lifestyles. She had plenty of motivation to change. And yet, she still needed some support to turn that knowledge into consistent behavior change.

As you’ll hear, Lauren was a little surprised at how much of the work of behavior and lifestyle change is actually about some key mental shifts–including one that really struck me as critical.

Key Takeaways:

We often just focus on the outward behaviors we want to change, but the inner work is key.
Your progress depends on what you want for yourself, not how you stack up to others.
Taking care of ourselves well doesn’t necessarily take more time than neglecting our needs.
Taking time to consider our desires and preferences can help us design behavior changes that are more sustainable
Modeling self-care and healthy behaviors for our kids is a gift with long-term benefits.

Mentioned in this Episode:

Weighless Program enrollment info

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Why it’s so hard to convert good intentions into action Feb 05, 2024

Show notes

There’s clearly no shortage of good intentions in the world, and most of them actually have to do with health. People want to get into shape, they want to eat better, they want to lose weight. Unfortunately, very few of these good intentions get converted into reality.

Believe it or not, there’s a technical term for this: It’s called the intention behavior gap. And in this episode, I want to share with you some research-based strategies for bridging the gap between good intentions and healthy habits.

Key Takeaways
- We waste a lot of time problem-solving issues that aren’t really what’s getting in the way.
- Clarity on goals and strategies is more important than how much time or money we have to spend on something.
- Willpower does not exist in a vacuum. It is supported by a range of other behavioral attributes.
- Even more important than planning is flexibility when things don’t go according to plan.

Mentioned
30 Day Nutrition Upgrade program - https://nutritionovereasy.com/upgrade

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How to know when it’s time to make a big change Jan 25, 2024

Show notes

Careers are one of the ways that we find meaning and purpose in our lives. Not the only way, of course. But what if you wake up one day and realize that your true purpose might be better fulfilled by doing something other than what you originally trained for. Now what?!

Design thinking offers tools and processes that can help us both imagine and then execute big shifts in our lives.

Lisa Waltuch and her business partner, Jen Sullivan, are co-founders of Encore Retreats, where they host transformational getaways and events. Lisa also has her own practice as a Life Coach through Thrive Coaching, where she uses design thinking to help her clients imagine and then inhabit really big changes. I thought she'd be the perfect person to talk about this with.

Takeaways
-Your true purpose might be better fulfilled by doing something other than what you originally trained for. Instead of asking “What did I train to do?” ask “What impact do I want to have?”

- You are never too old (or too successful) to choose a new path. You can make bold changes at any life stage.

- Don’t let yourself be shackled by what has come before. Ask yourself, “How do I want my life to unfold or evolve from here?

- Some of your values may have shifted throughout your life. Mind-mapping can help you explore your current values, which can help you design a life of great happiness and satisfaction.

Mentioned

8 Things You Need to Create Lasting Change (listening guide)

Encore Retreats

Mind Mapping Exercise

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What if you didn’t have to be more disciplined to succeed? Jan 15, 2024

Show notes

I was recently exchanging emails with someone who was struggling to change some unhelpful behaviors.

He wrote: “I do really well for a couple of days and then I go totally off the rails again. It’s such a vicious cycle. I just need to be be more disciplined.”

And if there is something that you are struggling to change, you’ve probably thought the same thing. But I don’t think summoning up more discipline is necessarily the answer.

In this episode, I’m talking with someone who found a better way to create positive change and momentum–which led to dramatic improvements in her health.

As you listen, think about how the specifics of her translate into whatever you’re working on and the kind of effort you are applying to that work.

Key Takeaways

Instead of focusing on the behaviors you’re trying to change, take a look at the thoughts and beliefs that are driving these behaviors.
When it comes to lasting behavior change, self-awareness will get you a lot further than will power.
If you are frustrated with your results, ask yourself if you are happy with the effort that you are putting in to create them.
Being able to ask for (and accept) help or support is an under-rated super power
Offering support to others is a great way to access wisdom and insight that can be applied to your own situation.

Mentioned
Find out more about Weighless Program

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Making the most of a reboot (Behind the scenes) Jan 05, 2024

Show notes

I’ve decided that my special word for 2024 is Reboot.

Much of my last year was consumed by the reboot of the Weighless program–a coaching program that I launched with Brock Armstrong 7 years ago, and which has now been now relaunched in a new format that I think is its best version yet.

The Change Academy is not about weight management, per se. My goal in this podcast is to give you tools that you can apply to create positive change in any aspect of your life. But in this episode, I want to talk more specifically about the Weighless Program and take you behind the scenes of our recent reboot.

If that is not of interest, you might want to check out our introductory series The 8 Things You Need to Create Change, or the more intensive series called the 50,000 Mile Tune up. There are free listening guides available for both of them and either one of them would be a great way to charge up your batteries for your own reboot, or whatever else 2024 has in store for you.

Mentioned

Weighless Program enrollment details

See exactly what’s in the Weighless curriculum

Listen in on a Weighless Office Hours

Listening Guide for 8 Things You Need to Create Change

Listening Guide for the 50K Mile Tuneup

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Special Series: Mindset Reset #5 Dec 30, 2023

Show notes

This is the last of a special 5-part Mindset Reset–a little bonus series to help us get our mindset tuned up as we head into the New Year, and into whatever new projects and objectives we’re hoping to tackle. This last mindset reset is really the key to any change you are working on: Remembering that we are all works in progress.

Whether or not you're thinking about joining the Weighless Program, I hope you've found this special Mindset Reset series helpful. Our program members often tell us that these mindsets positively affect other aspects of their lives: their relationships, their work/life balance, how they spend their valuable time, the environment they create for themselves, and their overall life satisfaction.

And if you are considering joining us, we delve much MUCH deeper into mindset (and so many other things) in the program. We have a new group starting on January 1st.

Learn more about the Weighless Program

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Special Series: Mindset Reset #4 Dec 29, 2023

Show notes

We have reached the fourth installment our special 5-day Mindset Reset series and this reset is a juicy one. Many of us have learned the unhelpful habit of moralizing our food choices. Here's a more helpful way to think about the choices we make.

If you’re interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life. We have a new group starting on January 1st and if you could use some support with weight management in the New Year I’d love to have you join us!

Learn more about the Weighless Program

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