The One You Feed | Personal Growth, Emotional Resilience & Purpose

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Sarah Wilson on Anxiety Jan 28, 2020

Show notes

Sarah Wilson is a New York Times Bestselling author, journalist and founder of iquitsugar.com. She has published 15 I Quit Sugar books in 46 countries and in 2017 and 2018, she was ranked as one of the Top 200 Most Influential Authors In The World. At 29, Sarah was the Editor and Chief of Cosmopolitan Magazine Australia and she has also been the host of Master Chef Australia. Her newest book is, First, We Make the Beast Beautiful: A New Journey Through Anxiety and it is this that she and Eric discuss in this episode.

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In This Interview, Sarah Wilson and I Discuss Anxiety and…

Her book, First, We Make The Beast Beautiful: A New Journey Through Anxiety
Where the mind goes, energy flows
The idea of disconnection and reconnection in mental health
How to know when the line into disordered anxiety has been crossed
Understanding the role of medicine for anxiety, depression and other mental illnesses as well as the role of struggle in our inner life.
The importance and role of therapy while also taking medication for mental disorders
The dynamic, changing nature of actively supporting mental wellness
Stopping the cycle of getting anxious about being anxious
Sitting in your suffering and ride it out rather than trying to beat or escape it
The slow approach for dealing with Anxiety
How walking can help Anxiety
Ways handwriting can help Anxiety
Ways space can help Anxiety
Spiritual idea of contraction vs expansion
Asking yourself “Will this enlarge or contract my life?”

Sarah Wilson Links:

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If you enjoyed this conversation with Sarah Wilson on Anxiety, you might also enjoy these other episodes:

Dr. Ellen Hendriksen

Matthew Quick

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Steven C. Hayes on Developing Psychological Flexibility Jan 21, 2020

Show notes

Steven C. Hayes is one of the founders of Acceptance and Commitment Therapy (ACT) and this is his second time on the show. This time, he and Eric discuss his new book, A Liberated Mind: How to Pivot Toward What Matters. Dr. Hayes is a Professor of Psychology at The University of Nevada Reno. He’s the author of 43 books and more than 600 scientific articles. He’s served as the President of the Association for Behavioral and Cognitive Therapy and The Association for Contextual Behavioral Science. He is one of the most cited psychologists in the world. In this episode, Dr. Hayes teaches what psychological flexibility is, how to cultivate it, and the ways in which it can improve your life.

Need help with completing your goals in 2020? The One You Feed Transformation Program can help you accomplish your goals this year.

In This Interview, Steven C. Hayes and I Discuss Psychological Flexibility and…

His book, A Liberated Mind: How to Pivot Toward What Matters
Asking “What is the problem we’re trying to solve?”
Understanding what you really care about. Take what you’re really struggling with and flip it over, therefore allowing your pain to speak to you
The lengths we go to in order to protect ourselves from hurt
“Psychological Flexibility” vs “Psychological Rigidity”
6 processes or pivots that promote Psychological Flexibility
The masks we put on to try and connect with others and belong in addition to our true belonging
Pivoting from cognitive fusion to diffusion
Thoughts as ongoing attempts at meaning-making
The ability to think multiple things and be guided by what is useful
Living according to your values as well as the qualities of being and doing
Response Ability – deciding what this is about for you
Accepting what we feel and committing to act according to our values

Steven C. Hayes Links:

stevenchayes.com

Twitter

Facebook

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Pete Holmes on Discovering Spiritual Truths Jan 14, 2020

Show notes

Pete Holmes is an American comedian, actor, writer, producer, and podcaster. He is both a hilarious comedian and a deeply contemplative, spiritual person. In this episode, Eric and Pete discuss his book, Comedy Sex God where they go into detail about how Pete views and experiences the world. From how he has learned to deal with frustrations to the way he returns to the present moment and experiences God in his daily life, this interview explores his direct experience with so much spiritual wisdom. You will laugh and also be deeply touched and inspired by this engaging, thoughtful conversation about discovering spiritual truths.

Need help with completing your goals in 2020? The One You Feed Transformation Program can help you accomplish your goals this year.

In This Interview, Pete Holmes and I Discuss Spiritual Truths and…

His book, Comedy Sex God
The nature of life
Lighting up our pleasure centers can dull the rest of life
How sin is about being unconscious
The consequences of our behavior are not waiting for us in the afterlife – they’re with us in the here and now
The tension between being and doing
Maintaining your center while doing a task
When Ram Dass told him, “don’t do funny, BE funny”
The mistake of postponing your happiness until things are going your way
His favorite mantra
That being here and saying yes to the present moment is the kingdom of heaven
Being present even while you’re planning in addition to non-resistance
The story of you, your ego and how it likes to exist
How he connects with his wife when he’s rushed
The role of curiosity
When in doubt, zoom out
How God is a metaphor for a mystery

Pete Holmes Links:

peteholmes.com

Twitter

Facebook

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Linda Graham on Strengthening Our Resilience Jan 07, 2020

Show notes

Linda Graham is a licensed marriage and family therapist and her work focuses on helping people strengthen capacities to cope with the challenges and crises of their lives. She also helps people recover an authentic sense of self, deepen into healthy relationships and engage with the world through meaningful, purposeful work. Her book is Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster. In this episode, she and Eric talk about the neuroscience of resilience and specific ways to strengthen our resilience, no matter our starting point. When life gets difficult, this episode will teach you how to cultivate your resilience, bounce back and grow stronger.

Need help with completing your goals in 2020? The One You Feed Transformation Program can help you accomplish your goals this year.

In This Interview, Linda Graham and I Discuss Strengthening our Resilience and…

Her book, Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster
The neuroscience of resilience
All emotions are signals to pay attention and take wise action
How emotions run through our nervous system in about 20 seconds, unless we feed them with stories and with habitual patterns of response
If we can allow difficult emotions and have compassion for ourselves for feeling them, we can shift the patterns in our brain away from that contracted state and into a more open state – the outcome is resilience
What resilience is
Response flexibility
How you respond to the issue, IS the issue
The severity of the stressor and the strength of our external resources
Our own internal resources
Differentiating between our perception and our response
How our attitude is a filter that our perception goes through
Cultivating a resilience mindset
The factors that influence our brain’s response flexibility. as well as how we can re-wire our brain’s response flexibility
How to create new patterns of responding to difficulty
The default mode network
Practices that people can use to strengthen their resilience
A practice that will calm a panic attack in under 1 minute
The things that accelerate brain change
Changing every “should” to a “could”
That “should” creates contraction in the brain whereas “could” creates openness and possibility in the brain
Pausing to remember that we can be resilient and asking yourself “What story am I believing now?”
How triggers become trailheads

Linda Graham Links:

lindagraham-mft.net

Twitter

Facebook

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If you enjoyed this conversation with Linda Graham on Strengthening our Resilience, you might also enjoy these other episodes:

Elissa Epel

Rick Hanson

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BJ Fogg on Tiny Habits for Behavior Change Dec 31, 2019

Show notes

BJ Fogg teaches innovators about human behavior. He has a doctorate from Stanford and founded the Stanford Persuasive Tech Lab – now called the Stanford Behavior Design Lab – in 1988. In this episode, he and Eric discuss his new book, Tiny Habits: The Small Changes that Change Everything. There is so much practical, applicable wisdom in this episode. If you have any changes you want to make, any habits you’d like to start in your life, this episode could be a game-changer for you. In it, you’ll learn the “how-to” when it comes to the science of behavior change. It is a skill you can learn, even if you’ve struggled to make changes in your life before. And the best news? It’s incredibly do-able – if you know how.

Are you ready to make some changes in your life in 2020? Click Here to book your Free Strategy Session with Eric!

In This Interview, BJ Fogg and I Discuss Tiny Habits for Behavior Change and…

His book, Tiny Habits: The Small Changes that Change Everything
That people change best by feeling good, not feeling bad
The Tiny Habits Method
The technique of Celebration
Learning to be a friend to yourself and treat yourself accordingly
When it comes to changing your behavior, looking at yourself as a baby who is learning to walk
The 3 things you should do to set yourself up to succeed when changing a behavior
Stop judging yourself
Take your aspirations and break them down into tiny behaviors
Embrace mistakes as discoveries and use them to move forward
Golden behaviors
The problem of “all or nothing thinking”
The problem of expecting perfection from yourself when it comes to habits
That when it comes to habits, context is as important as the behavior itself. Change the context, it’s a different habit.
The Fogg Behavioral Model: Motivation, Ability and a Prompt
Troubleshooting a behavior change problem
The danger in assuming you know someone else’s motivation
Trying to motivate someone vs. taking away a de-motivator
Ways we can make a behavior easy to do
That we can plant a tiny seed in a good spot and it will grow without coaxing

BJ Fogg Links:

bjfogg.com

If you enjoyed this conversation with BJ Fogg on Tiny Habits for Behavior Change, you might also enjoy these other episodes:

Michelle Segar

James Clear (Part 1)

James Clear (Part 2)

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Re-Release: Michelle Segar on Making Lasting Changes Dec 30, 2019

Show notes

Are you ready to make some changes in your life in 2020? Click Here to book your Free Strategy Session with Eric!

Michelle Segar, PhD, is amotivation scientist and author of critically acclaimed “No Sweat! How the Simple Science of Motivation Can Bring You a Lifetime of Fitness” . She is also the Director of the Sport, Health, and Activity Research and Policy Center (SHARP) at the University of Michigan, and Chair of the U.S. National Physical Activity Plan’s Communications Committee.

Her evidence-based ideas about what motivates people to choose and maintain healthy behaviors is changing the conversation across fields. She consults with global organizations on these issues and delivers keynotes and sustainable behavior change trainings. She ran with the Olympic Torch at the 1992 Olympic Games in Barcelona.

In This Interview, Michelle Segar and I Discuss…

The One You Feed parable
Her book, No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness
How considering a different “why” for starting to be more physically active can be helpful
That why we engage in physical activity and what it is that we do are critical when it comes to us sticking with it
How too many “whys” dilute their positive effect on us
Intrinsic vs Extrinsic goals
How answering the question, “What kind of physical activity did you enjoy doing as a kid?” can be important
That we should start doing what makes us feel good and stop doing what makes us feel bad when it comes to physical activity
That any physical movement is better than none at all – Everything counts!
That flexibility is a strategy for success when it comes to sustained physical activity in your life
The vicious cycle of failure
The sustainable cycle of self-care
That it’s important to focus one complicated behavior change at a time
The self-care hierarchy

Michelle Segar Links

Homepage

Twitter

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Re-Release: Tim Pychyl on Being a Procrastinator Dec 29, 2019

Show notes

Are you ready to make some changes in your life in 2020? Click Here to book your Free Strategy Session with Eric!

Tim Pychyl is an Associate Professor of Psychology at Carlton University and hosts a podcast called I Procrastinate. We discuss how to go from being a procrastinator to someone who gets things done. His book that we discuss in this episode is on that very topic – it’s called Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change

In This Interview, Tim Pychyl and I Discuss Being a Procrastinator and…

His book, Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change
How it’s in the getting on in life that makes a life
Being a procrastinator can be an existential matter
What he tells his children: I didn’t ask what you want to do or how you feel, I told you it’s time to make your bed.
When we are procrastinators we delay getting on with our lives
Being an active member or your own life
The two ways being a procrastinator compromises our health
Stress
Fewer wellness behaviors
Treatment delay “I’ll look after that later”
Being a Procrastinator is a problem of self-regulated behavior
I won’t give in to feel good
Goal Intentions and Implementation intentions
When….then…
Giving the monkey something to do
What’s the next action?
Keeping it small
Hacks to work around our irrational thinking
Motivation and then Action or Action and then Motivation
The meaning behind our goals
Meaning and Manageability
Asking what will this cost me if I put it off?
Being a Procrastinator
Prefer tomorrow over today
Thinking “I’ll feel like doing it tomorrow”
Affect forecasting
Thinking of your future self as a stranger
Developing empathy for future self
Self-handicap to preserve self-esteem

Tim Pychyl Procrastinator Episode Links

Ho mepage

Twitter

Tim’s Psychology Today Page

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Re-Release: James Clear on the Compounding Nature of Habits, Part 2 Dec 28, 2019

Show notes

Are you ready to make some changes in your life in 2020? Click Here to book your Free Strategy Session with Eric!

Chances are, you’ve heard the name James Clear. Especially if you have done any research whatsoever about building habits. That’s kinda his neck of the woods. His work has appeared in The New York Times, CBS This Morning, Time, Entrepreneur and he has taught in colleges around the world. In this episode, part 2 of a 2 part series, he talks more about his new book, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. You’ll learn some really specific, easy and flat out “why didn’t I think of that” genius methods to apply to your life and habits.

In this Interview, James Clear and I Discuss…

His book, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones
Habits are a response to the physical cues in our environment
Increasing the friction it takes to complete the task
The more you increase the steps between you and the bad behavior or decrease the steps between you and the good behavior the better
Habit stacking/Anchoring
“After _____ I will _____”
The more specific the better
Social environment and habits
You want to join groups where your desired behavior is the normal behavior
Make it easy
The two-minute rule
A habit must be established before it can be improved
Optimize for the starting line rather than the finish line
Make it satisfying
Feel successful at the end
Bring the long-term consequences into the short term

James Clear Links

Homepage

Instagram

Twitter

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Re-Release: James Clear on the Compounding Nature of Habits, Part 1 Dec 28, 2019

Show notes

Are you ready to make some changes in your life in 2020? Click Here to book your Free Strategy Session with Eric!

Chances are, you’ve heard the name James Clear. Especially if you have done any research whatsoever about building habits. That’s kinda his neck of the woods. His work has appeared in The New York Times, CBS This Morning, Time, Entrepreneur and he has taught in colleges around the world. In this episode, part 1 of a 2 part series, he talks about his new book, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. It’s a fascinating and educational discussion surrounding how to work with yourself and your habits to set yourself up for short and long-term success when it comes to behavior change. Everyone can benefit from listening to the wisdom in this episode. Enjoy.

In This Interview, James Clear and I Discuss…

His book, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones
How habits can compound for you or against you
That small changes don’t seem to matter much in the moment
The 4 Laws of Behavior Change
Your outcomes are a lagging measure of your efforts
How bamboo is like habits
You need to build a foundation to see results
How work isn’t wasted, it’s stored
Focusing on systems rather than goals
How the outcome is a natural consequence of habits
That goals restrict your happiness
The role of identity in behavior change
How you choose to act is a vote towards the kind of person you want to be
Putting your identity on the back burner while you accrue some evidence
Growth vs Fixed Mindset
How humans are learning machines
The 4 Stages of Habits
How you interpret the cues in your life determines how you respond to them
The toolbox for breaking and building habits

James Clear Links

Homepage

Instagram

Twitter

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David Christian on A Big History of Everything Dec 24, 2019

Show notes

David Christian is a Distinguished Professor of History at Macquarie University and director of the school’s Big History Institute, which he founded with Bill Gates. David has delivered keynotes at conferences around the world including the Davos World Economic Forum and his TedTalk has been viewed more than 7 million times. He’s the author of numerous books and articles including the book we discuss in this episode, Origin Story: A Big History of Everything. This episode is truly awe-inspiring, fascinating and mind-blowing.

Need help with completing your goals in 2019? The One You Feed Transformation Program can help you accomplish your goals this year.

In This Interview, David Christian and I Discuss A Big History of Everything and…

His book, Origin Story: A Big History of Everything
Looking for the balance in dualities
What an origin story means to him as well as the guidance it offers
How modern society has lost touch with origin stories
Linking knowledge together as well as telling an ancient origin story using modern science
Knowing who you are, where you are and what challenges you face
Having a deep sense of awe for how things are as well as The story line of increasing complexity
What we know & don’t know about The Big Bang
Pure potentiality becoming energy and matter
Everything that has ever been came from something that started 13.8 billion years ago, and was a million times smaller than the period at the end of a sentence.
Emergence of stars, planets, and life happened
Cells acting with purpose and preference and how collaboration and specialization is inherent.
The origin of life and the appearance of humans, as well as the unique contribution that human beings that make the emergence of our species are all transformative events on the planet Earth.
The impact of our utilization of fossil fuels