Time Billionaires: Mindset and Time Management for Work & Life

Rebecca Shaddix
  • 5.0 (26)
  • 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. 8h ago

    60 Seconds to Calm Stress and Reduce Anxiety with Kevin Connelly

    What if it just took six deep breaths to reset your focus and lower your stress? In this episode of Time Billionaires, Rebecca speaks with Kevin Connelly, a former human trafficking interventionist, who now helps athletes, therapists, first responders, and addiction professionals reduce anxiety and improve performance using intentional breathing. He calls breathwork a high-performance skill, and overcame his own severe depression and insomnia in just ten days using breathwork. Together, they unpack how breathwork can be used for a competitive edge by people in demanding or high-stress jobs, why it’s a little-known high-performance focus skill, and how short breathing resets throughout your day impact your physiology for a stronger sense of control over your time, confidence, and wellbeing. Kevin explains that “coherent breathing,” which involves equal-length inhales and exhales through the nose, uses the same small-stress principle, known as hormesis, that elite athletes rely on to strengthen the body's stress response. If you've ever struggled with overwhelm, burnout, or trouble making decisions under pressure, this conversation offers practical breathing exercises and mindset shifts to help you regain control and boost productivity. What You'll Learn: How coherent breathing calms your nervous system more effectively than shallow chest breathing Why brief, controlled stress from breathwork, known as hormesis, builds resilience the same way it does for elite athletes The difference between nose and mouth breathing for calming versus activating your body How six-second inhales and exhales can reset focus, improve sleep, and reduce overwhelm How brief breath holds can offer benefits similar to cold exposure for recovery and growth after stress If you want immediate stress relief, sharper focus throughout your day, and stronger confidence under pressure, this episode gives you targeted breathwork strategies rooted in neuroscience and performance psychology. Timestamps Overcoming Depression and Anxiety Through Breathwork – 00:01:00 Using a Two-Minute Breathing Reset Between Meetings – 00:04:58 Applying Hormesis to Build Stress Resilience – 00:05:06 Training Breathwork as a High-Performance Skill – 00:13:04 Using Coherent Breathing for Stress Recovery and Addiction Support – 00:16:25 Connect with Kevin Website: https://www.reconnectbreath.com/ LinkedIn: https://www.linkedin.com/in/kevin-connelly-3040246/ Instagram: https://www.instagram.com/recnnect/ Youtube: https://www.youtube.com/@reconnectbreath/videos 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) - Intro and welcome to Time Billionaires(00:01:12) - Meeting Kevin Connolly(00:01:40) - From depression and addiction to breathwork(00:02:54) - Skepticism and the physiology of breathing(00:04:02) - Control through breath amid despair(00:05:33) - Hormesis and a guided breathing exercise(00:07:40) - Nose vs mouth breathing for calm or activation(00:08:21) - Post-traumatic growth and leaning into discomfort(00:10:22) - Regaining agency through breath control(00:12:18) - Agency, control, and micro moments(00:13:30) - Breathing as a high-performance skill(00:14:32) - Breathwork, decision-making, and addiction research(00:16:08) - Reversing the stress response and closing thoughts

    60 Seconds to Calm Stress and Reduce Anxiety with Kevin Connelly

  2. 6d ago

    How 30-Second Micropractices Reset Stress and Focus — Eli Susman

    What if you could lower stress, sharpen focus, and reset your nervous system in less time than it takes to brew a cup of coffee? In this episode of Time Billionaires, Rebecca sits down with Eli Susman, PhD—psychologist, former Harvard researcher, and author of Micropractice—to reveal how science-backed 30-second habits deliver the same cognitive and emotional benefits as hours of traditional meditation. If you struggle with afternoon energy slumps, constant overwhelm, or chronic burnout, adding an hour-long wellness routine to an already packed calendar isn’t the answer. Eli bridges clinical psychology and practical neuroscience to demonstrate how intentional micromoments—from 20 seconds of self-compassionate touch to micro-bursts of movement—can recalibrate your brain on demand, beat decision fatigue, and transform your relationship with time. In this episode, you’ll discover: The 30-Second Reset: How brief micro-habits replicate the mental clarity and vagal tone benefits of long meditation sessions. Somatic Stress Relief: The science of 20-second self-compassionate touch to rapidly down-regulate cortisol under pressure. Micro-Dosing Movement: How stair sprints or quick push-ups trigger neurochemical shifts that spike alertness and eliminate brain fog. Habit Stacking for Real Life: Practical triggers to seamlessly anchor micropractices into your daily flow (commutes, waiting for calls to connect, or kettle boils). Calm Under Pressure: How micro-dance and physical grounding shake off performance anxiety before high-stakes meetings. Timestamps Eli’s “three breaths” epiphany and the origin of micro practice – 1:47 Self-compassionate touch for 20-second wellbeing boosts – 2:54 Defining micro practices (30 seconds or less) – 3:23 Science-backed deep breathing for calm & focus – 4:17 Micro-dancing & contact improvisation techniques – 8:41 Connect with Eli Website: https://www.micropractice.com/book LinkedIn: https://www.linkedin.com/in/elisusman/ Substack: https://substack.com/@elisusman    For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. Chapters (00:00:00) - Introduction and Time Billionaires Concept(00:01:02) - Meet Dr. Eli Sussman and His Background(00:02:06) - From Three Hours to Three Breaths: A Humbling Lesson(00:03:38) - Coining 'Micro Practice' and Its Science(00:04:53) - Overcoming Skepticism: Examples of Micro Practices(00:06:19) - Living in the Other 23.5 Hours(00:07:04) - Rethinking Time Management for Real Life(00:08:46) - Struggling with Stillness and Trauma(00:09:37) - Micro Dancing and Improv as Mindfulness(00:10:50) - Identity, Performance, and Letting Go of Judgment(00:11:29) - Mindfulness Without Silencing the Mind(00:12:07) - Becoming a Person Who Pauses(00:12:44) - Closing Thoughts and Outro

    How 30-Second Micropractices Reset Stress and Focus — Eli Susman

  3. Sep 30

    How to Feel More Confident in Conversations and Presentations

    In this episode of Time Billionaires, Rebecca draws on her background in performance psychology and leadership development to share how a simple shift in assumption can transform both the challenges you face and the way you connect with others. Rebecca explores how our assumptions shape resilience and interpersonal connection, and why shifting to assume that solutions, and support, are already within reach reframes every problem. This isn't about blind optimism, she explains, but a practical mindset framework that lowers stress and opens the door to creativity. If you've ever struggled with chronic overwhelm, self-doubt before presentations, or draining conflict in relationships, this episode offers actionable strategies for instant clarity and calm. Rebecca also covers: How assuming a solution exists, rather than assuming a problem is unsolvable, changes your stress response in the moment Why believing people already like you, rather than needing to win them over, can lower stress and sharpen focus A simple mindset-shift framework for tackling any obstacle, without grinding through it How the "protagonist test" can break through decision paralysis and spark creative next steps For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. Timestamps The “Behind Mountains, There Are Mountains” Mindset – 0:14 Assuming a Solution Exists to Every Challenge – 0:51 Believing Others Already Like You in Conversations – 1:36 Biochemical Benefits of Positive Assumptions on Focus – 2:00 Applying the Protagonist Test to Generate Next Steps – 4:12 Chapters (00:00:01) - Intro: Time Billionaires Concept(00:00:38) - Behind Mountains, There Are Mountains(00:01:29) - Assuming Connection in Interpersonal Interactions(00:02:34) - Biochemical Effects of Positive Assumptions(00:03:41) - Applying the Mindset Shift to Your Own Challenges(00:04:07) - Building Resilience Through Assumption(00:04:36) - The Protagonist Test(00:04:51) - Outro and Sign-off

    How to Feel More Confident in Conversations and Presentations

  4. Sep 23

    How to Stop Perfectionism From Wasting Your Time with Fran Hauser — Part 2

    How can you create more space in your calendar, protect your energy, and stay productive without burning out? In Part 2 of Rebecca Shaddix’s conversation with Fran Hauser, they explore practical time-management strategies for setting boundaries, avoiding overscheduling, and planning work around your natural energy levels. Fran is the author of the bestselling book “The Myth of the Nice Girl" and the new book “Twenty Minutes Is the New Hour.” She is also a former Fortune 500 President, startup investor and advisor, and owner of Bedford Books. Fran explains how each day moves through three energy rhythms: peak performance, creativity, and restorative time. She shares how to match important tasks to each rhythm instead of forcing yourself to do demanding work when your energy is low. Rebecca and Fran also discuss why hour-by-hour default time blocking can create pressure and contribute to burnout. Fran explains how 10-minute buffers between meetings can reduce anxiety, improve focus, and give you time to reset. She also shares how a “to-don’t” list can help you stop people-pleasing and protect your priorities. If back-to-back meetings leave you drained, you struggle to say no, or your focus disappears in the afternoon, this episode offers a more sustainable way to plan your day. You will learn how to work with your chronotype, remove low-value commitments, and make more intentional choices about your time. What You’ll Learn: How to map tasks to your peak performance, creative, and restorative rhythms Why 10-minute buffers between meetings can reduce stress and improve focus How working with your natural chronotype can improve productivity Why administrative tasks are better suited to periods of lower energy How a “to-don’t” list can help you set boundaries and stop people-pleasing How to remove padded meetings and low-value commitments from your calendar Why asking “What happens if I do not do this?” can expose unnecessary work Listen to learn how to build breathing room into your calendar, protect your energy, and make progress without optimizing for filling every available minute. Timestamps 00:01:19 — Why 10-minute buffers work better than back-to-back meetings 00:02:46 — Planning tasks around your three daily energy rhythms 00:05:31 — Batching administrative work during low-energy periods 00:09:03 — Choosing what you want to do instead of what you should do 00:14:48 — Using a “to-don’t” list to set boundaries and stop people-pleasing Connect with Fran Website: https://www.franhauser.com/ LinkedIn: https://www.linkedin.com/in/franhauser Instagram: https://www.instagram.com/fran_hauser/ 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) - Introduction and Podcast Welcome(00:01:09) - The 80/20 Rule and Overscheduling(00:02:05) - Calendar Padding and Buffer Time(00:03:11) - The Three Natural Rhythms of the Day(00:04:44) - Fighting Biology with Industrial Time Standards(00:05:49) - Working With Your Own Creative Peaks(00:07:11) - Cycles, Seasons, and Chronotypes(00:08:25) - Owning Your Chronotype at Work(00:09:40) - What Do I Want to Do, Not What Should I Do(00:10:12) - Slowing Down After the Book Launch(00:11:28) - Losing External Validation and Embracing Stillness(00:12:18) - Creating Spaciousness in Your Calendar(00:13:24) - Fran Hauser-ing Your Calendar(00:14:13) - If I Don't Do This, What Happens?(00:15:13) - Advice to Your 31-Year-Old Self on People Pleasing(00:17:20) - Overestimating Stakes and Saying No(00:18:34) - The Holiday Market Story(00:20:21) - Closing Thoughts and Sign Off

    How to Stop Perfectionism From Wasting Your Time with Fran Hauser — Part 2

  5. Sep 16

    Twenty Minutes is the New Hour with Fran Hauser — Part 1

    What if some of your productivity habits are actually wasting your time? In this episode of Time Billionaires, Rebecca Shaddix speaks with Fran Hauser, author of The Myth of the Nice Girl and the forthcoming book Twenty Minutes Is the New Hour. Fran is a former Fortune 500 executive, startup investor and advisor, and owner of Bedford Books. Fran explains how four common habits—people-pleasing, perfectionism, procrastination, and padding—can drain your time and lead to burnout. She also shares how a 20-minute mindset can improve focus, reduce overwhelm, and help you make meaningful progress. Not all procrastination is harmful. A short, intentional thinking break can support creative problem-solving and lead to better ideas. The greater time costs often come from overplanning, adding extra time to tasks, and waiting for perfect conditions. Rebecca and Fran also discuss how to take messy action, manage your inner critic, build confidence, and shorten meetings and work blocks. These practical time-management strategies can help you protect your energy and focus on the work that matters most. What You’ll Learn: How to tell the difference between productive thinking time and avoidance Why messy action is often more effective than waiting for perfect conditions How to manage self-criticism and build internal confidence Why 20-minute meetings and work blocks can improve focus and productivity How people-pleasing, perfectionism, and padding waste valuable time Why scheduling time to worry can help reduce stress and prevent burnout How to question long-standing habits and create a more efficient schedule If you struggle with procrastination, perfectionism, people-pleasing, long meetings, or an endless to-do list, this episode offers practical ways to reclaim your time. Listen to learn how small changes can help you work with greater focus, protect your energy, and make progress without burning out. Timestamps 00:01:10 — Productive thinking time versus avoidance procrastination 00:06:34 — Overcoming perfectionism through messy action 00:10:05 — Building confidence and managing your inner critic 00:14:34 — Using the 20-minute mindset for meetings and projects 00:18:31 — Identifying padding as a hidden time thief Connect with Fran Website: https://www.franhauser.com/twentyminutes  LinkedIn: https://www.linkedin.com/in/franhauser Instagram: https://www.instagram.com/fran_hauser/ 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) - Intro: Time Billionaires and Guest Fran Hauser(00:01:47) - The Four Time Thieves: Procrastination and Perfectionism(00:03:53) - Precrastinating and the Illusion of Control(00:06:23) - Internal Psychological Safety(00:08:41) - Proportional Effort vs Perfectionism(00:10:07) - The 20 Minute Mindset(00:12:02) - Optimizing Time and Acceptable Misses(00:13:34) - Padding: The Fourth P and the Bookstore Story(00:15:58) - Closing Thoughts and Pareto Principle

    Twenty Minutes is the New Hour with Fran Hauser — Part 1

  6. Sep 10

    Why Your “Bad” Habits Might Be Good for You with Amanda Natividad — Part 2

    What if your “bad” habits aren’t actually problems you need to fix? What if you can use them to make work and life easier? In Part 2 of their conversation, Rebecca speaks with Amanda Natividad, marketing leader at SparkToro and co-author of the forthcoming book Zero Click Marketing. Amanda grew her Twitter audience from 700 to more than 100,000 followers in just one year. Her career has also taken her from culinary school to startup growth. Amanda explains how she builds her schedule around the way she works best. Her firm 4 p.m. cutoff pushes her to complete important work during her most productive hours. It also keeps work from taking over her evening and causing burnout. She and Rebecca discuss how simple changes to your environment can make family routines easier and reduce daily stress. The main idea is simple: If a pattern keeps emerging, the way to use it to your advantage isn’t always a matter of willpower or discipline. Sometimes, you just need to make small changes to find a system that works with your habits instead of against them. If work follows you into the evening, email feels endless, or work and family compete for your attention, this episode offers practical ways to protect your focus, reduce overwhelm, and get important work done with less stress. What You’ll Learn Why a firm end to your workday can improve focus and protect your personal time How to schedule your most important work during your peak energy hours How to use micromoments to manage email and other small tasks How simple changes to your home can make family routines easier Why any habit can ultimately work for you, even if it looks like a “bad” habit at first glance Timestamps 00:00 — Why Amanda ends high-focus work at 4 p.m. 06:59 — Leading a small marketing team with fewer meetings 13:40 — Arranging your home to make mornings easier 16:45 — How to build habits that match your natural energy Connect with Amanda Website: https://amandanat.com/ LinkedIn: https://www.linkedin.com/in/amandanat Instagram: https://www.instagram.com/amandanat X: https://x.com/amandanat Substack: https://amandanat.substack.com/ Youtube: https://www.youtube.com/channel/UCyahFqV3r_6eMYR8gZ6LDqw 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) - Stop fighting the motion, replace habits(00:00:45) - Setting an end-of-day work deadline(00:03:57) - Introducing Amanda Natividad(00:04:59) - Building a personal brand without shortcuts(00:06:32) - Running a lean, high-output team at SparkToro(00:08:32) - Following curiosity: culinary school and career pivots(00:10:24) - Aligning energy with life seasons(00:11:05) - Organizing your home around real habits, not norms(00:11:55) - Toothbrushes downstairs: designing for family rhythm(00:14:29) - Night owl tendencies vs. parenting reality(00:15:52) - Replacing habits instead of fighting them(00:16:44) - Intentional media consumption in a distracted age(00:17:43) - Closing thoughts and appreciation

    Why Your “Bad” Habits Might Be Good for You with Amanda Natividad — Part 2

  7. Sep 3

    Staying Focused Through Constant Interruptions with Amanda Natividad — Part 1

    How do you protect your focus when your day is full of interruptions, complex tasks, and constant context-switching? Rebecca speaks with Amanda Natividad, marketing leader at SparkToro and co-author of the forthcoming book Zero Click Marketing, who has built an engaged audience across social media platforms and defined brand categories for tech startups. This episode unpacks how Amanda stays focused while building a marketing function, writing a book, hosting a podcast, and parenting, all while managing constant context-switching throughout the day. Amanda shares the tools she uses to stay organized, including low-tech options like a magnetic white board desk pad, and AI-powered tools like Wispr Flow for speech-to-tech transcriptions for emails and social media posts. She also shares the frameworks behind her decision-making process for prioritizing tasks.  Amanda explains that prioritizing tasks by urgency and importance, combined with a simple "parking lot" system for capturing stray ideas and errands, creates a mental buffer that protects focus without adding pressure to act on every distraction immediately. If you've ever struggled with juggling operational, strategic, and administrative tasks, constant digital interruptions, or switching between deep work and family obligations, this conversation offers concrete, practical ways to get more done with less stress.   What You'll Learn: A simple thought experiment to use the Eisenhower Matrix to prioritize urgent vs. important tasks and set realistic deadlines. Why a "parking lot" for stray thoughts protects focus better than chasing quick ways to cross lower-impact items off of your to-do list. How batching administrative work in dedicated time blocks reduces overwhelm compared to interrupting focus blocks throughout the day. Using voice-to-text tools like Wispr Flow to protect against wrist strain and speed up content creation. When and where it makes sense to use AI for email replies. If you want to sharpen your focus, minimize overwhelm, and reclaim control of your time, this episode gives you practical, research-backed strategies you can start using today. Timestamps Using the Eisenhower Matrix for Task Prioritization – 00:04:09 Parking Cognitive Distractions with a “Parking Lot” List – 00:06:49 Streamlining Email by Processing Top-to-Bottom – 00:09:02 Automating Responses and Boundary-Setting with AI – 00:11:38 Removing editing rounds and decision-making for low-impact tasks  – 00:17:20 Connect with Amanda Website: https://amandanat.com/ LinkedIn: https://www.linkedin.com/in/amandanat Instagram: https://www.instagram.com/amandanat X: https://x.com/amandanat Substack: https://amandanat.substack.com/ YouTube: https://www.youtube.com/channel/UCyahFqV3r_6eMYR8gZ6LDqw 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 Prioritize Your Time(00:01:04) - How To Keep Things Organized(00:06:45) - How to Keep Your Attention in the Moment(00:14:36) - Reclaiming Your Time

    Staying Focused Through Constant Interruptions with Amanda Natividad — Part 1

  8. Aug 26

    Overcome Procrastination With Better Systems with Mark Talaga — Part 2

    Why is it so hard to start the habits we want, and stop the ones we don’t, even when what to prioritize?  In part 2 of this conversation, Rebecca speaks with Mark Talaga, performance coach and host of the Hopelessly Gifted podcast, executive functioning specialist. Mark explains that your brain can’t process negatives, so rather than telling yourself “don’t scroll,” you create an identity as someone who is mindful and focused.  If you’ve ever struggled with getting started or stopping a habit, wrestled with shame or self-labels, or felt overwhelmed by simple tasks, this conversation offers process-driven strategies to boost confidence and reduce burnout.  What You'll Learn: How replacing unwanted habits with new identity cues vs. relying on prohibition leads to lasting change  Why making a system bigger, adding supports and micromoments, beats minimal incremental tweaks  The counterintuitive power of positives vs. negatives in executive functioning and habit formation  How forced-ranking priorities reveals the true trade-offs behind simple actions like responding to texts  The process approach vs. moralizing failure when something “should be simple” but isn’t  Why managing expectations of incremental growth prevents overwhelm and perfectionism  If you want to build sustainable habits, overcome overwhelm, and optimize your time for greater wellbeing and satisfaction, this episode gives you identity-based and process-driven strategies rooted in performance psychology. Timestamps Executive Functioning Challenges vs. Brilliance – 00:00:00  Building Robust Systems for Habit Initiation – 00:00:59  Identity-Based Approach to Stopping Unwanted Behaviors – 00:01:13  Forced-Ranking Priorities & Trade-Offs in Task Management – 00:04:40  Sequencing Growth & Managing Expectations – 00:05:35 Connect with Mark Website:https://www.centerforidentitypotential.com/ LinkedIn: https://www.linkedin.com/in/marktalaga/ Facebook: https://www.facebook.com/centerforidentitypotential/ 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.

    Overcome Procrastination With Better Systems with Mark Talaga — Part 2
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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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