Change Academy Monica Reinagel
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- Education
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Learn how to cultivate a more productive mindset, form sustainable habits, and create a lifestyle that supports both your goals and your wellbeing with host, Monica Reinagel. Drawing on decades of expertise and experience, Monica provides guidance on navigating the challenging process of behavior change in a fun and accessible way. Learn more and find show notes for every episode at https://changeacademypodcast.com
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Looking for happiness in all the wrong places, with Oliver Burkeman
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
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 insightsMentioned 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
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
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 sustainableModeling 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
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.
Mentioned30 Day Nutrition Upgrade program - https://nutritionovereasy.com/upgrade
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How to know when it’s time to make a big change
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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Customer Reviews
Destructive complaining!
Great title and I listen to this episode with a smile on my face. It was relatable and included helpful strategies. Amazing!
Amazing and informative
I learn so much listening to this podcast! I listen to it while driving and always find May self having conversations with the podcast.
Informative
Excellent source of information about change. Practical advice and free work book.