The Good Mood Show with Matt O'Neill The Good Mood Show with Matt O'Neill

There is a simple act that can lift your spirits - picking up the phone and calling a friend. In this episode, Matt O'Neill interviews social expert Devon Ash about how connecting with others is key to happiness. 

Interacting with and deriving support from others has wide-ranging benefits for mental and physical well-being. When we feel socially engaged, connected, and supported – our mood lifts, stress decreases, and we feel happier and more fulfilled. Listen now to find the social fluency tips that may be just what you need.

Here are some power takeaways from today’s conversation: 


How our social nature means connecting with others improves well-being


Overcoming isolation during the pandemic and learning to say "yes" more often


Real stories that show how developing social skills can transform lives



[02:09] Reaching Out for Support

Devon emphasizes the importance of social connection for our well-being. He advises reaching out to close friends or family when feeling down, as opening up about our vulnerabilities with trusted loved ones can provide much-needed relief. This may not be easy for those struggling to form deep relationships. However, by working on your social skills, you can develop supportive networks where people can feel truly seen and lift each other's moods during tough times.

[04:22] The Importance of Connection

Devon stresses that while some people are more introverted, human beings inherently need social interaction and connection with others. Reaching out to friends may not come naturally for those who struggle with social skills. However, developing the ability to connect is possible with time and practice. Building relationships is a learnable skill, and doing so can help ensure introverts still experience the mental health benefits of spending quality time with close friends and family.

[05:34] Hang Out with Happy People

Devon echoes Matt's advice to surround yourself with upbeat company when feeling down. As Matt discovered firsthand, being in the presence of happy, energetic people can lift one's mood even if they are not close friends. Both Devon and Matt recommend temporarily escaping negative headspaces by attending social events and putting yourself in environments filled with positivity and optimism. Doing so provides a mood boost at a time when you need it most.

Notable quotes:

Devon - [02:10] We are social creatures.  We love feeling connected to people we love when we feel seen. And if you don't feel like you have an outlet for that, it can feel really tough. [02:24]

Devon - [04:22] We might be introverted, but we still need human connection to be fulfilled. [04:29]

Matt - [06:40] When we are feeling hopeless or depressed or overwhelmed by sadness...  reaching out to the people who are our lifelines can help get us out. [06:49] 

Resources Mentioned: 

www.socialfluency.com 

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About the Guest 

Devon Ash is a social fluency expert who teaches people skills for better social connections and communication in relationships, dating, career, and family.

It’s time to have PASSION in your work-life. In this episode, Kimmy Powell shares how you can discover your true calling.

Kimmy also provides a simple process from her book "The Passion and Purpose Project" that will help you reflect on interests, skills, and childhood dreams. She'll guide you in ruling out wrong fits and taking inspired action. Tune in to hear Kimmy's tips for awakening your inner passion. 

Here are some power takeaways from today’s conversation: 


Awakening the inner child to find your true passion and calling


How to get started with finding your calling


How God guides us from whispers to knocks


Find your path through self-awareness


How to start with the end in mind



[06:19] Awakening the Inner Child to Find Your True Passion and Calling

Think back to what stuff excited you most as a kid before other people shaped your thinking. Remembering what you loved to do then can give you clues to your natural abilities and gifts. Reconnecting with that youthful part of yourself helps bring clarity around your real passions and purpose in life.

[16:30] Finding Your Path Through Self-Awareness

A lot of times people have an idea in their head of what they wanna do that's not realistic. And so, you’ve got to figure out what you really want versus what's actually possible. Cross off options that won't work to get clear on what's truly best for you. It's good to know what you don't want too, because that helps you put all the pieces together to see exactly what job would be the perfect fit.

[19:44] God's Guidance: From Whispers to Knocks

God first gently whispers ideas and insights to you. Then if you don't listen to the whispers, God will start shouting louder messages through more obvious signs or experiences. And if you still don't listen, God may ultimately deliver an experience that "knocks you over the head" – and leaves no doubt about the direction or lesson He is trying to impart.

[27:37] How to Start with the End in Mind

Think about how you wanna be remembered after you're gone - what difference or things you want people to say about you. Having a clear picture of your future self can help with choices now. Beginning by thinking big picture about goals and dreams keeps you focused on truly achieving your full potential.

Notable quotes:

[11:38] The child always knows roughly what they want to be – who they are at their core. [11:43]

[14:42] If you can just find your lane, you don't really need to know where it ends. You just need to know that you're on the right highway. [14:50]

[19:44] God whispers, then God shouts, and then God knocks you over the head. [19:47]

[27:12] Design a life that is centered around you and not so much around what you think you should be – but what you actually are. [27:21]

Resources Mentioned: 

www.kimmykpowell.com 

Download this week’s free resource instantly when you sign up for The Good Mood Show newsletter here! 

Or, reach out on our contact page at GoodMoodShow.com/Contact and we will email you a copy of any free resource you request.

About the Guest 

Kimberly K. Powell is a mentor, author, speaker, angel investor, and serial entrepreneur with 30+ years of expertise in building and scaling multiple seven-figure businesses. She has advised people worldwide to find their true passion through her book, "The Passion and Purpose Project."

Struggling to stay positive? Discover a simple trick to boost your mood anytime, anywhere. In this episode, creative entrepreneur, author, and former spacecraft designer Aliki Samone shares a mindfulness routine that will leave you feeling relaxed and energized. 

Try her 3-minute practice that focuses on getting in touch with what's going on inside you on a mental, physical, and spiritual level – and experience the life-changing power of presence.

Here are some power takeaways from today’s conversation: 


Aliki’s three-phase approach to choosing happiness


The mind-body-spirit exercise


How to shift your perspective to fully live in the moment


Setting a daily alarm to check in with yourself



[02:09] Aliki Samone's Three-Phase Approach to Choosing Happiness

Aliki discusses three phases in your approach to choosing happiness: mental tools, planning techniques, and execution habits. Get into a good mood so you can live your best life and make those plans for the future by focusing first on the mental tools. 

[02:32] The Mind-Body-Spirit Exercise

Aliki suggests asking yourself these three questions as part of the mind-body-spirit exercise:


What is my mind feeling like right now? - Are you feeling anxious, stressed, calm, joyful? 


What does my body feel like right now? - Are there tensions, pains, or areas of discomfort? A relaxed, energized body often indicates a relaxed mindset as well.


What is my spirit telling me? - The spirit represents one's soul, passion, and purpose. It leads to reconnecting with inner wisdom and strength.



[06:38] Shifting Your Perspective to Fully Live in the Moment

Once you've checked in with your current mental, physical, and emotional state through the mind-body-spirit exercise, Aliki recommends learning from the present experience. Take a deep breath, smile, and ask yourself: "What's an awesome thing I can do today?" or "What's an awesome way I can change my mindset?"

[07:25] Setting a Daily Alarm for Self-Reflection

Setting an alarm is a good way to practice the mind-body-spirit exercise. Choose a calming sound to go off once or multiple times per day at set times as a reminder to pause activities. Then spend a few minutes reflecting on your current mental, physical, and emotional state through asking the three key questions. This helps you build the routine of self-awareness and mood monitoring as a daily habit over time.

Notable quotes:

[02:09] A good mood will lead you to your best life. [02:12]

[05:36] Your spirit is this connection between your heart and your soul – and that is where your passion and your fire for life grows. [05:46]

[06:38] Learn from the now, live in the moment, and take a deep breath. Smile, and ask yourself, what's an awesome thing I can do today or an awesome way I can change my mindset so that I am in the best mood? [06:56]

Resources Mentioned: 

www.conqueryoursummit.com 

Connect with Aliki on Instagram @thesummitmethod

Download this week’s free resource instantly when you sign up for The Good Mood Show newsletter here! 

Or, reach out on our contact page at GoodMoodShow.com/Contact and we will email you a copy of any free resource you request.

About the Guest 

Aliki Samone is a dynamic entrepreneur and author of the book Conquer Your Summit: How to Build a Five-Year Plan and Live Your Best Life. Aliki is a former spacecraft designer who started her own company and shares tips on feeling good.

Do you sometimes rely on unhealthy coping mechanisms to feel better or escape difficult emotions? In this latest episode of The Good Mood Show, you'll hear an inspiring story of overcoming addiction and finding fulfillment.

Mark Congdon candidly shares his harrowing 5-year battle with substance abuse. But he also discusses the epiphany that led him to develop a simple 7-step process now proven to help thousands. Discover visualization techniques, goal-setting strategies, and habit-building tips to harness your brain's natural reward system – without artificial substances. 

Here are some power takeaways from today’s conversation: 


The 7 steps to harness stress, find purpose, and achieve goals


Visualization techniques and setting achievable milestones


Developing productive habits and maintaining discipline


Practicing mental contrasting and deliberate practice



[09:46] The "I Got This" Framework: The 7-Step Process


Identify a "master goal" or vision for your ideal future self - Craft a short mantra from your mission statement for daily motivation toward goals to remind you of your purpose.


Visualize "dream goals" that may not seem possible now - Take your future vision and put it into a tangible yet challenging goal. It may not seem immediately possible, but it could be achieved with effort over time.


Set "horizon goals" that are challenging but achievable - Choose goals you feel strongly you can achieve in your lifetime even if the timeline is unclear, marking progress towards your dreams.


Break goals into controllable "objectives" and habits - Find concrete actions and routines that directly influence the outcome or who you become through consistent practice.


Choose a specific "milestone goal" to work on - Select an outcome you will actively pursue over a set period to make tangible near-term progress on your path toward dreams and personal growth.


Develop daily tasks to progress toward goals - Establish specific actions you will complete each day to move closer to your milestone through purposeful practice and productive routines.


Allow progress to fuel further growth through "deliberate flow" - Let positive feelings from achieving smaller goals naturally inspire discipline in other areas through the spillover effect while comfortably practicing existing skills.



[21:40] The Concept of Mental Contrasting

Mental contrasting involves both positively visualizing a desired future outcome – and thinking of challenges and obstacles that could stand in the way. The research found that simply fantasizing leads to poorer results versus pairing positive visualization with considering negative realities and planning to overcome them.

Notable quotes:

[05:23] Discipline is how we learn [05:35]

[07:59] Drugs are ways for us to try to chase that reward. [08:14] 

[34:54] Capitalize on the wins you get from just taking one baby step at a time. [34:59]

Resources Mentioned: 

www.markrcongdon.com 

The Ideal Life

The 7 Habits of Highly Effective People

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Or, reach out on our contact page at GoodMoodShow.com/Contact and we will email you a copy of any free resource you request.

About the Guest 

Mark Congdon, the Founder of The Ideal Life, developed the "I Got This" framework to help people achieve their goals based on his career success and research integrating psychology and neuroscience.

David Bush shares his proven 4-step formula for achieving extraordinary results and having more good days.

He emphasizes the importance of surrounding yourself with uplifting people, consuming inspiring content, developing a growth mindset, continuously learning new skills, and taking consistent action towards your goals. 

Whether you want to improve your productivity, relationships, or overall happiness, you'll walk away with tangible tips to apply. 

Here are some power takeaways from today’s conversation: 


Motivation: The importance of consuming inspiring content and surrounding yourself with uplifting people


Mindset: Developing a growth mindset over a fixed one to perceive challenges as opportunities 


Skill Sets: The power of continuously developing your skills through learning


Action: How to take consistent, small steps towards your goals to keep moving forward



[01:45] How Consumption Impacts Motivation

David quotes Zig Ziglar saying that motivation is like bathing - it only works when you do it regularly. Without the consistent practice of self-motivation, life begins to feel stagnant. Be careful with what you consume for information through reading, watching, and listening to ensure it inspires and excites you rather than bringing stress or negativity. Maintaining motivation requires regularly focusing on goals and aspirations. Then you will feel energized to take the necessary actions for improvements and progress.

[02:28] How Your Perspective Paves Your Path

Mindset is about perspective and perception, which determines your path and pace in life. Having an open, curious, and growth-oriented mindset allows you to view current circumstances and future opportunities in a way that leads to progress, rather than being fixed on pain and problems from the past.

[03:15] How Learning Increases Skills and Success

David quotes Jim Rohn's wisdom that the more you learn, the more you become, and the more you become, the more you achieve and earn. Developing valuable skills through continuous learning allows you to grow in your abilities, which leads to greater achievements, income, and repeating this cycle of expansion and success.

[04:05] Motivation Requires Action to Sustain

Motivation alone is not enough – you need to take inspired action. Denis Waitley says, "Motivation is a contraction of motive and idea and action. When you combine them, you get motivation." Hence, evaluate what you’re consuming for motivation and ensure you’re taking consistent steps to feel its energizing effects.

Notable quotes:

[03:39] If you want to have more good days, learn more. [03:50]

[04:16] Motivation is oftentimes misunderstood. It's thought of as inspiration, and we can become inspired and we can gain inspiration. But we can also lose inspiration as time goes on. [04:28]

[05:56] That process–becoming a habit and a commitment inside your calendar – are you organizing your life around that concept? Because if you are, you're going to have more great days. [06:05]

Resources Mentioned: 

www.theextraordinarylife.com 

The Compound Effect by Darren Hardy

Download this week’s free resource instantly when you sign up for The Good Mood Show newsletter here! 

Or, reach out on our contact page at GoodMoodShow.com/Contact and we will email you a copy of any free resource you request.

About the Guest 

David Bush is a renowned success and results coach. He has helped countless individuals from all walks of life achieve extraordinary outcomes in both their personal and professional lives.

It’s time to rethink your vacations. Matt O'Neill sits down with vacation expert Jennica Day to discuss how taking vacations increases your productivity and happiness. 

Get tips for overcoming "vacay phobia" - that nagging feeling that you shouldn't take a break. And discover simple ways to feel happier and healthier without breaking the bank. Tune in now to reap the surprising benefits of prioritizing time away.

Here are some power takeaways from today’s conversation: 


Prioritizing vacations to boost productivity


Understanding work-related stress and the need for breaks


Busting myths around vacation affordability and alternatives


Mindset over destination


Creating transformative one-on-one experiences with children



[04:54] The Influence of Leadership on Vacation Culture

Corporate culture impacts employees' willingness to take vacations. Managers who work long hours without breaks set an example that fosters a belief among staff that they must do the same. This embedded fear is exacerbated in workplaces where overworking without time off is the norm, leaving employees worried that vacations could make them look like they're slacking. 

[06:34] Minimizing Vacation Stress: The Case for Shorter Breaks

To avoid feeling overwhelmed when returning from time off, Jennica suggests taking shorter vacations of 3-4 days rather than full weeks or longer. With briefer breaks, less prep work is needed before departing and fewer emails and tasks to catch up on upon returning. Shorter vacations still provide the benefits of rest and relaxation but minimize the stress of transitioning back to work.

[08:41] The Creativity Boost of Vacationing

When people take breaks from their regular work, their brains can think in new ways. Specifically, the default mode network is activated - this is a region activated when the brain is at rest. While doing nothing, the brain gains different insights and perspectives. Stepping away from ongoing projects or problems allows the mind to view them with a fresh lens upon returning. This is why vacations can facilitate increased creativity and innovative solutions as the temporary distance provides an altered mental approach.

[10:41] The 4 Vacation Myths


Vacations are too expensive - Vacations don't necessarily require travel and can be affordable by utilizing free activities, staying with friends/family, or simple staycations.


You must travel for a vacation - Taking time off from regular responsibilities qualifies as a vacation regardless of location.


Vacations will hurt your career success - Vacations can actually increase productivity and performance, aiding career progression.


You must sacrifice vacations to be successful - Regular breaks boost mental health and creativity, enhancing work rather than hindering it as the myth suggests.



Notable quotes:

[07:45] The more frequently we take vacations, the happier we are. [07:49]

[07:50] It really doesn't matter how many days of vacation we take, it's just that we need these little breaks to keep us going. [07:55]

[09:37] Health and wellness is boosted when we're taking breaks. [09:40]

[11:18] You don't have to spend any money to get the benefits of vacation, as long as you're taking time away from work and not feeling stressed. [11:27]

Resources Mentioned: 

Connect with Jennica on Instagram.

Download this week’s free resource instantly when you sign up for The Good Mood Show newsletter here! 

Or, reach out on our contact page at GoodMoodShow.com/Contact and we will email you a copy of any free resource you request.

About the Guest 

Jennica Day is a vacation expert and author focused on helping people prioritize rest and rejuvenation through travel. As a researcher, she analyzed vacation trends and statistics which revealed that many Americans fail to use all their earned vacation time each year, despite proven benefits.