A Little Bit Easier Pamela Lund and Sarah Lang

In this episode, Sarah and Pam discuss gratitude as an antidote to negativity bias and a path to happiness. Learn how gratitude is a habit that you can cultivate through practices such as journaling, mindfulness, and creating rituals. Developing a gratitude practice makes you feel in control of your life and increases satisfaction and happiness. Sharing gratitude with others can even improve personal relationships and workplace dynamics.

The Ted Talk we mention: https://www.youtube.com/watch?v=UtBsl3j0YRQ


The background sound app we mention: https://mynoise.net/

This conversation explores the decline in reading for pleasure and the importance of rebuilding the skill. We discuss the reasons why reading is important, such as the joy and relaxation it brings, the opportunity to learn from stories, and the development of concentration and critical thinking skills. The conversation also highlights the role of reading as a model for children and the need to reverse the trend of decreased reading among kids.

In this conversation, Pam and Sarah discuss strategies for developing a reading habit. They also discuss the concept of 'challenge reads' and the power of books to broaden perspectives.

Takeaways


Reading for pleasure is important for personal joy, relaxation, and emotional growth.
Stories have a unique ability to teach and inspire, and reading allows for a deeper engagement with ideas and perspectives.
Reading helps develop concentration and critical thinking skills, which are valuable beyond the act of reading itself.
Modeling a love for reading is important for children, as it exposes them to new worlds and fosters a lifelong habit.
Tips for reading more include having books readily available, creating a dedicated reading space, and setting aside intentional time for reading.
Set a daily reading goal and track your progress using a habit tracker or apps like Goodreads.
Join a book club to have accountability and engage in discussions about books.
Explore different genres and give yourself permission to read what you genuinely enjoy.
If a book doesn't capture your interest, feel free to stop reading it or skip to the end to see if it's worth continuing.
Consider 'challenge reads' to broaden your perspectives and understand different viewpoints.

Links mentioned:

https://www.thestorygraph.com/

https://www.goodreads.com/

In this episode, Pam and Sarah discuss the cognitive biases of negativity bias and confirmation bias. They explain how these biases work together to create a powerful feedback loop, leading to negative thinking and confirmation-seeking behavior. The negativity bias is the tendency to give more weight to negative information, while confirmation bias is the tendency to seek information that confirms pre-existing beliefs. These biases are rooted in evolutionary survival mechanisms and can have a significant impact on our daily lives.

Takeaways


Negativity bias is the tendency to give more weight to negative information, while confirmation bias is the tendency to seek information that confirms pre-existing beliefs.
These biases work together to create a powerful feedback loop, leading to negative thinking and confirmation-seeking behavior.
The negativity bias is rooted in evolutionary survival mechanisms, as our brains are wired to pay more attention to threats and potential harm.
Awareness of these biases can help us recognize and mitigate their impact in our daily lives, leading to more positive and balanced thinking. Negativity bias and confirmation bias can have a significant impact on our thoughts and actions.
These biases can stall progress in various areas of life, such as public speaking, creative pursuits, and health goals.
Negative feedback can have a lasting impact and hinder personal and professional growth.
To mitigate the impact of these biases, it is important to practice mindfulness, seek diverse perspectives, and cultivate a gratitude practice.
Challenging automatic thoughts and building awareness are key to counteracting these biases.

In this conversation we explore the concept of sunk cost fallacy, which is the tendency to continue investing resources in something even when it's no longer beneficial. Examples include staying in an unfulfilling job or relationship and continuing to pay for unused memberships or subscriptions.

Takeaways


Sunk cost fallacy is the tendency to continue investing in something even when it's no longer beneficial.
Awareness of the sunk cost fallacy can lead to positive outcomes, such as saving money and building resilience.
The fear of failure and the desire to maintain self-worth often drive the sunk cost fallacy.
By reframing the story and understanding the emotional and fear-based aspects, individuals can break free from the sunk cost trap and embrace change.

In this episode, we discuss the concept of rest and the seven types of rest identified by Dr. Saundra Dalton-Smith. The seven types of rest are physical rest, mental rest, spiritual rest, emotional rest, sensory rest, social rest, and creative rest.

We took the seven types of rest quiz to see where we were deficient. We share our results, ways we're working to address our rest deficits, and offer practical tips for each type of rest. As always, we emphasize the need for self-awareness and self-care.

Take the quiz here: ⁠https://www.restquiz.com/quiz/rest-quiz-test/⁠

Watch the TEDx talk here: https://ideas.ted.com/the-7-types-of-rest-that-every-person-needs/

Takeaways


Rest is not just about physical relaxation, but also includes mental, emotional, spiritual, sensory, social, and creative aspects.
Self-awareness is key in identifying areas of rest that may be depleted and need attention.
Taking breaks and engaging in activities that restore and recharge each type of rest can lead to greater overall well-being.
Finding a balance and prioritizing different types of rest can lead to a more fulfilling and balanced life.
Surrounding oneself with the right people is crucial for social rest.
Finding meaning and purpose is key to achieving spiritual rest.
Connecting with nature and practicing mindfulness can contribute to overall rest.

 

In this episode, Pam and Sarah discuss various strategies and habits for improving sleep quality. They share their different perspectives on sleep and their natural sleep schedules.

They share their nighttime routines. Sarah's is more traditional with reading, magnesium, and journaling. Pam's is weirder and includes the use of nose strips and mouth tape for better breathing during sleep. They emphasize the importance of establishing a sleep routine and respecting one's sleep needs.

They also explore the benefits of sunlight exposure in the morning for regulating the circadian rhythm. The conversation covers the role of exercise, supplements, and engaging the brain with specific tasks to aid in falling asleep. Additionally, they provide tips for dealing with middle-of-the-night wakefulness, such as changing location and practicing self-compassion.

Takeaways


Sleep is essential for overall well-being and affects various aspects of life.
Everyone has different natural sleep schedules and preferences.
Respecting sleep and creating a consistent bedtime routine can improve sleep quality.
Avoiding caffeine and alcohol in the evening, lowering the bedroom temperature, and exercising regularly can contribute to better sleep.
Personalized nighttime routines can enhance sleep quality.
Expose yourself to sunlight in the morning to regulate your circadian rhythm.
Incorporate exercise into your morning routine to promote better sleep.
Consider supplements if needed.
Engage your brain with complex tasks, such as counting or listing items, to help fall asleep. Listen for Pam's "weird trick" for falling asleep.
If you experience middle-of-the-night wakefulness, try changing your location and practice self-compassion.