Time Billionaires: Mindset and Time Management for Work & Life

Rebecca Shaddix
  • 5.0 (24)
  • Self-Improvement

Time Billionaires is the podcast for high-performing professionals who know they could be getting more out of life. Whether you're busy doing the things you think you have to do while longing for the things you actually want to do, or simply seeking more intention and groundedness in how you spend your time, this show is for you. If you expect to live another 31 years, you have over a billion seconds left. Hosted by Rebecca Shaddix, Time Billionaires teaches you how to spend that time like the billionaire you already are by transforming those overlooked 90-second to 15-minute "micromoments" throughout your day into purposeful opportunities for more intentional, grounded living. Each 7-15-minute episode combines science-backed insights with practical strategies that busy executives, entrepreneurs, and overwhelmed parents can implement immediately. Through engaging conversations with accomplished professionals, neuroscientists, and behavioral experts, you'll discover how small, intentional choices in your existing micromoments create a compounding effect that transforms how productive, connected, and alive you feel. Because when you spend your micromoments intentionally, you don't just get more done – you get more out of life. For more insights on turning hidden minutes into your greatest asset, connect with Rebecca and follow the podcast on LinkedIn!  Time Billionaires on LinkedIn: https://www.linkedin.com/company/time-billionaires-pod Rebecca: https://www.linkedin.com/in/rebeccashaddix/   Subscribe to follow the show.

  1. 6d ago

    4 Science-Backed Ways to Reduce Anxiety in 60 Seconds

    This episode of Time Billionaires explores a simple question: how can quick, intentional micromoments reset your focus and creativity, without changing your schedule? Rebecca shares research-backed micro-practices you can use in under two minutes to reset your nervous system, spark new ideas, and reduce overwhelm during the workday. She explains why brief, body-based breaks such as lying down for 60 seconds instead of scrolling your phone can shift your mind out of stress mode and into focus. If you've ever struggled with digital overload, creative blocks, or restless transitions between tasks, this episode offers practical, science-backed rituals you can start using today. Rebecca covers: Why a 60-second floor rest can reset your attention better than a scroll break How turning a desk object into a metaphor can reveal hidden sources of overwhelm Why paying attention to shadows on a walk can spark the same insight as a shower thought How doodling with both hands at once can boost focus and creative thinking Why short micromoments (not marathon work sprints) sustain focus and wellbeing over time If you want to reclaim scattered focus, spark fresh ideas on demand, and reduce stress mid-day, this episode gives you simple, actionable ways to start. For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Timestamps Shavasana (Corpse Pose) for quick mental recentering and focus resets – 00:00:00 Make It a Metaphor exercise to spot overload and gain perspective – 00:01:05 Shadow Play outdoors to spark creativity and grounding – 00:02:10 Bilateral Doodling for cross-hemispheric brain activation and calm – 00:03:15 Chapters (00:00:01) - Time Billionaires(00:00:38) - 4 Mindful Activities to Boost Creativity

    4 Science-Backed Ways to Reduce Anxiety in 60 Seconds

  2. Jul 29

    Improv Games to Rewire Focus and Confidence with David Westerlund – Part 2

    What if a few minutes of improv could lower your anxiety, sharpen your focus, and help you build stronger relationships before your next meeting? In part 2 of this conversation, Rebecca speaks with David Westerlund, an applied improv teacher who has helped professionals across five countries use improv games and techniques to boost confidence, reduce overwhelm, and show up more fully in their work and personal lives. David shares how short, structured “play breaks” built around simple improv games train the exact skills most professionals struggle to develop: active listening, pattern recognition, creative risk-taking, and presence during transitions. He also introduces a framework for planning in uncertain environments that replaces typical forecasting with something far more flexible and useful. If you've ever felt stuck on autopilot between meetings, overwhelmed by digital noise, or too cautious to take creative risks at work, this episode gives you concrete tools you can start using in micromoments throughout your day. What You'll Learn: Why a short playbreak is a research-backed way to lower anxiety and build confidence How the "word-at-a-time" story game trains active listening faster than most communication workshops What the critical uncertainties framework is,  and why it outperforms traditional forecasting in unpredictable environments How low-stakes "stepping out" exercises build the courage to take bigger risks   Why slowing down during transitions, instead of rushing through them, sharpens focus and deepens connection Timestamps Practicing for the Future & Intentional Micromoments — 00:01:14 David’s experience as a jail chaplain — 00:03:01 Critical Uncertainties Framework & Action-by-Doing Problem-Solving — 00:05:25 Structuring 20-Minute Virtual “Play breaks” — 00:08:28 Low-Stakes “Stepping Out” to build Confidence — 00:15:42 Connect with David Website: https://davidwesterlund.com/about/ LinkedIn: https://www.linkedin.com/in/david-westerlund Instagram: https://www.instagram.com/davidjwesterlund/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Chapters (00:00:00) - Time to Billionaire(00:01:07) - What Future Are You Preparating For?(00:02:46) - In the Elevator With the Jail Chaplain(00:04:16) - The Problem Solving and the Preaching(00:04:55) - What We Need to Do to Survive the VUCA Era(00:09:32) - In the Elevator With improv(00:14:54) - Reclaim Your Time: A Time Billionaire

    Improv Games to Rewire Focus and Confidence with David Westerlund – Part 2

  3. Jul 22

    6 Improv Principles That Will Boost Your Confidence with David Westerlund — Part 1

    Did you know that you can do improv without performing? And there’s surprising research about the ways improv exercises actually improve your focus, reduce overwhelm, and help you make better use of the small gaps in your day? In part 1 of this conversation, Rebecca speaks with David Westerlund, an applied improv coach with over a decade of experience bringing improv principles to corporate teams, universities, and leaders of all levels, helping them build stronger communication skills, problem-solving, collaboration, and creative momentum. Presence isn't a personality trait, it's a micro-skill you can train. David breaks down how improv principles like "yes, and," noticing offers, and the Seven Things exercise aren't about performance. They're practical tools for reclaiming focus in micromoments, breaking planning analysis paralysis, and showing up more fully in meetings, conversations, and your own day. If you've ever felt stuck overplanning, distracted in back-to-back meetings, or unable to find creativity when you need it most, this episode gives you simple, research-backed tools you can use in under five minutes. What You'll Learn: How the Seven Things exercise builds presence and focus in under a minute.  Why noticing "hidden offers" in everyday conversation transforms how you connect with people. How “fractal thinking” takes inspiration from nature and leverages small behavioral changes to create outsized impact.  The difference between "yes, and" and "both/and" — and why neither means agreeing with everything someone else says.  Timestamps Seeking and Accepting “Offers” in Interactions – 00:02:56 Seven Things Noticing & Appreciation Exercise – 00:05:23 Applying Fractal Patterns to Teams & Habits – 00:07:20 The “Leap” Principle to Building Momentum and Confidence – 00:09:39 “Yes And” vs. “Both And” Communication Framework – 00:13:44 Connect with David Website: https://davidwesterlund.com/about/ LinkedIn: https://www.linkedin.com/in/david-westerlund Instagram: https://www.instagram.com/davidjwesterlund/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Chapters (00:00:00) - How to Become a Time Billionaire(00:01:01) - Teaching My First Class(00:07:04) - In the Elevator With Fractals(00:08:32) - The Life of Imagination(00:13:18) - A Micro Moment: Yes, You Don't Like Your Hair

    6 Improv Principles That Will Boost Your Confidence with David Westerlund — Part 1

  4. Jul 15

    Beyond Willpower: How to Follow Through on Your Intentions with UCLA’s Hal Hershfield — Part 2

    What would you do differently today if you could have a conversation with your future self? According to UCLA Anderson School of Management professor Hal Hershfield, probably a lot.  This episode explores practice suggestions to follow through on the intentions we set for ourselves, because willpower alone almost never works consistently enough to be an effective strategy. Hal shares new research on why commitment devices work so well and yet so few people use them, how understanding barriers as external obstacles (rather than personal failures) is the key to making them stick, and what the emerging field of AI digital twins could mean for how we make decisions about time, focus, and the life we're building. If part one was about recognizing the gap between your present and future self, this episode is about what to do about it. What You'll Learn: Why spontaneity has real value, and why over-researching decisions has diminishing returns just like over-planning does. How hot vs. cold states affect follow-through, and why pre-committing in a calm moment is your best shot at protecting focus when things get stressful. Why commitment devices work when willpower doesn't, and how to make them work for your daily life, so you make one single decision instead of overcoming temptation each time it arises. How “anchoring” tricks us into thinking five minutes of scrolling is fine, and what to do about it. Timestamps: Spontaneity vs. Pre-planning in Time Use – 00:02:49 Hot vs. Cold State Planning for Micromoments – 00:03:21 Commitment Devices vs. Willpower in Managing Distractions – 00:05:11 Anchoring’s Effect on Decision-Making and Productivity – 00:07:20 Writing a letter from your future self, to the present self – 00:13:18 Connect with Hal Website: https://www.halhershfield.com/ LinkedIn: https://www.linkedin.com/in/hal-hershfield Hal’s Book: https://www.halhershfield.com/yourfutureself Podcast: https://podcasts.apple.com/us/podcast/the-behavioral-divide-with-hal-hershfield/id1713168854 For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn.  And if you liked the show, subscribe to follow it. Chapters (00:00:00) - How to Become a Billionaire in 30 Seconds(00:00:50) - Micro-Millions(00:08:31) - This idea of the commitment device(00:14:11) - An AI Digital Twin(00:21:05) - Reclaiming Your Time

    Beyond Willpower: How to Follow Through on Your Intentions with UCLA’s Hal Hershfield — Part 2

  5. Jul 9

    How to Plan Effectively to Protect Your Focus with UCLA’s Hal Hershfield — Part 1

    What if the small moments you're rushing through or scrolling away are actually the ones that determine your long-term focus, wellbeing, and productivity? In this episode of Time Billionaires, Rebecca speaks with Hal Hershfield, a professor at UCLA's Anderson School of Management, behavioral economics researcher, author of Your Future Self, and host of The Behavioral Divide. His work has been featured in The New York Times and Harvard Business Review. Hal's research reveals how we emotionally distance ourselves from our future selves and make countless small decisions that quietly ripple into long-term satisfaction, wellbeing, and productivity. In this first part of their conversation, Rebecca and Hal unpack how our perception of time shapes both major life choices and everyday focus, and why bridging the gap between our present and future selves is the key to sustainable productivity and happiness. Hal explains that we often treat our future self like a stranger, which drives us toward either revenge procrastination or hyper-planning, and that paradoxically, one of the most powerful things we can do for our future self is invest fully in the present moment. If you've ever caught yourself scrolling between meetings for a quick dopamine hit, clearing your inbox instead of doing deep work, or over-planning things that don't need decisions yet, this conversation offers research-backed ideas for better focus and more intentional time management. What You'll Learn: How small transitions, like the five minutes between meetings, quietly accumulate into productivity loss when we default to scrolling or low-priority email. What revenge procrastination is, why it shows up under uncertainty, and how to redirect it without guilt. The difference between pre-crastination and procrastination and how they’re related to the same fear-based emotions.  Why focusing on the present isn't the opposite of planning for the future.   Timestamps Transitions: Distraction vs. Focus – 00:02:57 Procrastination as a Control Mechanism – 00:06:28 Precrastination and Hyperopia: The Pitfalls of Over-Planning – 00:08:55. Making Decisions for our Future Selves – 00:14:44 Connect with Hal Website: https://www.halhershfield.com/ LinkedIn: https://www.linkedin.com/in/hal-hershfield Hal’s Book: https://www.halhershfield.com/yourfutureself Podcast: https://podcasts.apple.com/us/podcast/the-behavioral-divide-with-hal-hershfield/id1713168854 For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Chapters (00:00:00) - How to Live Well in Your Future Self(00:01:08) - Hal Chambers on His Favorite Professors and How to Win(00:02:20) - How To Think About Your Future Self(00:08:17) - Procrastination and Pre-Planning: How to Live(00:12:37) - The Case for Batching an RSVP

    How to Plan Effectively to Protect Your Focus with UCLA’s Hal Hershfield — Part 1

  6. Jul 1

    How to Prevent Burnout With Better Energy Management with Mollie West Duffy — Part 2

    What if the key to getting more done isn't managing your time better—but managing your energy? In this episode of Time Billionaires, Rebecca sits down with Mollie West Duffy, Head of Learning & Development at Lattice and co-author of Big Feelings and No Hard Feelings, to explore the science of sustainable productivity, burnout prevention, and energy management. Drawing on years of research and experience helping leaders build healthier workplaces, Mollie explains why recovery isn't the opposite of productivity—it's what makes high performance possible. She shares practical strategies for creating more focus, protecting your energy, and building intentional breaks into even the busiest workdays. Whether you're exhausted by back-to-back meetings, struggling to disconnect after work, or feeling constantly busy but never fully recharged, you'll walk away with simple, research-backed practices you can start using immediately. In this episode, you'll learn: How intentional downtime improves focus, creativity, and cognitive performance Why your brain needs breaks to process information and restore mental capacity The surprising role unstructured leisure plays in preventing burnout Timestamps Micro-break walking between meetings for energy management – 00:00:00 One-word meeting debriefs to close mental loops – 00:05:03 Research-backed sweet spot for unstructured leisure time (2–5 hrs) – 00:09:58 Harnessing transitional periods – 00:12:00 The “Yes Damn” principle vs. “Hell Yes, or No” decision framework – 00:16:57 Connect with Mollie LinkedIn: https://www.linkedin.com/in/molliewest Mollie West Duffy is the Head of Learning & Development at Lattice, where she helps organizations build stronger leaders, healthier workplace cultures, and high-performing teams. An expert in organizational development, leadership, coaching, and learning & development, she previously led organizational design work at IDEO, advising leaders and founders at companies including Google, LinkedIn, Slack, and Casper. Her work has also supported organizations such as JetBlue, Mars, Citibank, the U.S. State Department, and the Rockefeller Foundation. Mollie is a frequent contributor to Harvard Business Review, Fast Company, Entrepreneur, and Quartz, sharing research-backed insights on leadership, workplace culture, and professional growth. For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you like the show, subscribe to follow it. Chapters (00:00:00) - How to Make More Money by Spending Your Time(00:01:03) - Micro-Millions: What You're Doing Now(00:01:42) - Don't Waste Your Time on Screens(00:08:50) - What's Something That You Want to Be True in Retirement(00:12:32) - How to Restructure Your Life During Depressions

    How to Prevent Burnout With Better Energy Management with Mollie West Duffy — Part 2

  7. Jun 24

    The 3 Types of Burnout and What Your Emotions Are Telling You with Mollie West Duffy — Part 1

    Are you burned out — or just overwhelmed? Most people can't tell the difference, and that's exactly the problem. In part 1 of this conversation, Rebecca speaks with Mollie West Duffy, co-author of Big Feelings and No Hard Feelings and organizational consultant at Lattice. Mollie has spent years researching emotional intelligence and workplace psychology, helping individuals and teams understand how emotions drive performance, resilience, and wellbeing. This episode reframes how you think about difficult emotions. Burnout, regret, and overwhelm aren't problems to fix — they're signals worth decoding. Mollie breaks down the three distinct clinical types of burnout (and why treating them the same way doesn't work), explains why regret is one of the most useful emotions for growth, and shares why a single question — "Why is this so hard right now?" — can reveal hidden stressors before they become chronic exhaustion. If you've ever had a simple task feel impossible, struggled to focus despite trying hard, or wondered why you feel depleted even on easier days, this episode gives you a framework to understand what's actually happening — and what to do about it. What You'll Learn: The three clinical types of burnout and how to identify which one you're experiencing Why regret is a healthy emotion that leads to better decisions How overwhelm limits your mental bandwidth and what to do about it The one question that surfaces hidden stressors before they escalate Why unrealistic expectations quietly fuel burnout and self-criticism Simple emotional check-ins that improve focus and daily performance About Mollie West Duffy: Mollie West Duffy is the co-author of Big Feelings and No Hard Feelings, two books on emotional intelligence in work and life. She is an organizational design consultant at Lattice and has worked with companies and teams to build healthier, more emotionally intelligent workplaces. Timestamps: 00:00 — Why regret is useful, not something to avoid 01:31 — How Mollie developed the Big Feelings framework 03:40 — The evolutionary purpose of core emotions 06:37 — The three clinical types of burnout, explained 14:47 — Recognizing overwhelm and what it does to mental bandwidth Connect with Mollie LinkedIn: https://www.linkedin.com/in/molliewest For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Chapters (00:00:00) - Why You're Already a REWARDing Your Life(00:00:52) - Molly West Duffy on Time Billionaires(00:01:38) - How to Cope With Big Feelings(00:04:24) - Why We Regret Our Actions(00:06:30) - Have You Talked About Burnout?(00:10:58) - How to Tell When You're Starting to Burnout(00:14:02) - How to Deal with Ineffectiveness

    The 3 Types of Burnout and What Your Emotions Are Telling You with Mollie West Duffy — Part 1

  8. Jun 17

    How to Stop Overthinking Decisions by Asking Better Questions with Jamie Turner — Part 2

    What if the way you talk to yourself is directly shaping your confidence, productivity, and even how you show up at work? In part 2 of this conversation, Rebecca speaks with Jamie Turner: CNN contributor, Emory University professor, and author, whose work on mindset and productivity has been featured in outlets like The Wall Street Journal, Forbes, and Business Insider. He coaches Fortune 500 leaders to improve focus and performance under pressure. They explore how subtle shifts in self-talk, particularly “I am” statements, can influence confidence, decision-making, and overwhelm. Jamie explains how thoughts trigger internal chemical responses in the brain, and how reframing language can help interrupt negative self-talk patterns and improve performance in high-pressure environments. If you’ve ever struggled with imposter syndrome, burnout, or overthinking decisions, this conversation offers practical frameworks to help you regain focus and direction in everyday micromoments. What You'll Learn: How imposter syndrome shows up in pricing, confidence, and self-worth at work Why “I am” statements shape self-perception and influence behavior How to use micromoments to interrupt negative thought loops in seconds Why asking clarifying questions prevents misinterpretation and decision overload Viktor Frankl’s idea of the space between stimulus and response The “headlights” approach to career planning instead of rigid long-term plans The four M’s framework: Mindset, Mentoring, Management, and Marketing How discomfort expands your comfort zone and builds long-term confidence Why purpose-driven thinking reduces ego-based stress and burnout  Timestamps Imposter syndrome and “I am” statements for confidence — 00:00:00 Avoiding assumptions with clarifying questions at work — 00:00:30 Viktor Frankl: stimulus vs response and mindset control — 00:03:25 Purpose vs ego: shifting from “what do I get?” to contribution — 00:06:00 How thoughts influence emotions and behavior (neurotransmitters) — 00:08:00 Career planning with “headlights” vs rigid long-term plans — 00:13:20 Connect with Jamie Website: https://jamieturner.live/ LinkedIn: https://www.linkedin.com/in/askjamieturner/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn! And if you liked the show, subscribe to follow it. Chapters (00:00:00) - Time to Billionaires(00:01:11) - The Power of Language(00:03:16) - Interviewing Lawyer and Education Advocate(00:04:19) - The Power of Thinking Through Life(00:06:10) - What Does Life Need From Me?(00:08:44) - How to Manage Your Mindset(00:15:05) - Let the Wind Guide You: On the Journey

    How to Stop Overthinking Decisions by Asking Better Questions with Jamie Turner — Part 2
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About

Time Billionaires is the podcast for high-performing professionals who know they could be getting more out of life. Whether you're busy doing the things you think you have to do while longing for the things you actually want to do, or simply seeking more intention and groundedness in how you spend your time, this show is for you. If you expect to live another 31 years, you have over a billion seconds left. Hosted by Rebecca Shaddix, Time Billionaires teaches you how to spend that time like the billionaire you already are by transforming those overlooked 90-second to 15-minute "micromoments" throughout your day into purposeful opportunities for more intentional, grounded living. Each 7-15-minute episode combines science-backed insights with practical strategies that busy executives, entrepreneurs, and overwhelmed parents can implement immediately. Through engaging conversations with accomplished professionals, neuroscientists, and behavioral experts, you'll discover how small, intentional choices in your existing micromoments create a compounding effect that transforms how productive, connected, and alive you feel. Because when you spend your micromoments intentionally, you don't just get more done – you get more out of life. For more insights on turning hidden minutes into your greatest asset, connect with Rebecca and follow the podcast on LinkedIn!  Time Billionaires on LinkedIn: https://www.linkedin.com/company/time-billionaires-pod Rebecca: https://www.linkedin.com/in/rebeccashaddix/   Subscribe to follow the show.

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