8 episodes

Being overwhelmed and under organized is exhausting, especially when you're short on time. Join executive function consultant Rainier Miles every Wednesday morning, as he discusses the intricacies, misconceptions, and outright myths of executive function. If you need help managing the many moving gears in your life or you've got no idea what executive function even is, you're in the the right place!

What the EF Shain (Rainier) Miles

    • Education

Being overwhelmed and under organized is exhausting, especially when you're short on time. Join executive function consultant Rainier Miles every Wednesday morning, as he discusses the intricacies, misconceptions, and outright myths of executive function. If you need help managing the many moving gears in your life or you've got no idea what executive function even is, you're in the the right place!

    The EF Words

    The EF Words

    What even is executive function? Why should you care about it? On this episode we’ll take some time to define executive function, discuss why you need it, and break down some ways to start using it.

    Timestamps
    [02:15]  - What is executive function?
    [03:14] - The Skills: List
    [03:55] - The Skills: Brief Definitions
    [05:51] - Mindful Minute
    [08:57] - Mindfulness defined
    [09:34] - Why do we need executive function?
    [10:45] - How do we use executive function?
    [11:35] - Leave a review
    [11:49] - How do we get executive function?
    [12:35] - Who is Rainier?
    [14:09] -  There's an App for That!
    [16:30] -  Final thoughts

    The Mindfulness App
    iOS
    Android

    One on one consulting  
    rarebearconsulting.com

    Leave a review  https://podfollow.com/what-the-ef

    • 18 min
    ...And how does that make you feel?

    ...And how does that make you feel?

    Are you ready to learn a new skill (or improve a current one)? This week the topics of discussion are emotions and emotion regulation. How do you keep yourself from getting overwhelmed by your own emotions?  Is there way to turn a bad day around? What's the number one tool for emotion regulation? All good questions that this week's episode aims to tackle.

    TIMESTAMPS
    [01:32] Disclaimer
    [02:48] What is emotion regulation?
    [03:14] Process Model
    [03:50] Condensed Definition
    [04:12] Why do we need emotion regulation?
    [04:45] Analysis Paralysis
    [07:35] Mindful Minute
    [11:30] How do we build our emotion regulation?
    [12:11] Review/Follow
    [12:49] Reframing
    [13:58] Rose Garden
    [14:43] Schedule Worry
    [16:11] There’s an app for that!
    [21:42] Final Thoughts

    THE FACTS
    Process ModelSchedule Worry

    THERE’S AN APP FOR THAT

    The Tapping Solution
    iOSAndroidSuperBetter
    iOSAndroidWeb BrowserInvitation email: rarebearconsulting@gmail.comHeadspace
     Guide to Sleep Unwind Your Mind

    One-on-one Executive Function Help
    https://www.rarebearconsulting.com

    • 23 min
    The Urge

    The Urge

    Ever wonder why it's so hard to go into to Target and come out with only the thing you went in to buy? While this episode may not be able to answer that specific question, it will be able to answer some of the most common questions around impulses. What are they?  Where do they come from? How can we control them? Tune into this episode to find out.

    TIMESTAMPS
    [01:49] Defining impulses
    [03:26] Where do impulses come from?
    [04:08] Physics?
    [04:51] How do we control impulses?
    [07:25] Tip 1
    [08:40] Review/Follow
    [09:18] Tip 2
    [11:07] Tip 3
    [12:19] Mindful Minute
    [15:04] There’s an app for that!
    [18:25] Final Thoughts
    [19:49] BONUS


    Leave a review and follow
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    The Breathwork App
    iOS
    Android


    One on one consulting
    rarebearconsulting.com


    BONUS
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7828932/

    • 20 min
    Doom Piles

    Doom Piles

    Clutter, chaos, disorganization, do any of these words describe your life and/or space? If so, this week's episode just might help you out. We'll discuss tips on how to get organized, define organization, and talk about some of the more common styles of organizing. 


    -TIMESTAMPS-
    [02:40] Define organize
    [03:25] Consequences of disorganization
    [06:26] Benefits of being organized
    [07:57] Mindful Minute
    [11:28] Tip 1
    [13:13] Leave a review/Follow
    [13:37] Tip 2
    [14:41] Tip 3
    [15:39] Tip 4
    [17:32] There’s An App For That
    [20:24] Final thoughts
     
    Leave a review and follow
    https://podfollow.com/what-the-ef
    What is “clutter?”
    https://www.thespruce.com/most-common-types-of-clutter-2648000
    Google Calendar
    iOS
    Android
    One-on-one Consulting
    https://rarebearconsulting.com

    • 21 min
    Captain Plan It

    Captain Plan It

    Methods, matrices, and tips, oh my! This week it's all about planning and prioritization. Whether you're a prioritizing pro or a planning plebe, this episode has something for you.. From ways to thin out your to-do list to techniques for being the most productive, you'll definitely hear something useful here.

    TIMESTAMPS
    [1:53] Time to Define
    [3:30] The Why
    [6:03] Mindful Minute
    [10:42] Make a List
    [11:19] The 4 Ds
    [12:58] Eisenhower Matrix
    [13:45] Review and Follow
    [14:15] MoSCoW Method
    [16:23] Pareto Principle
    [17:36] There's an App for That!
    [19:56] Final Thoughts 


    Leave a review and Follow
    https://podfollow.com/what-the-ef

    Eisenhower Matrix

    Moscow Method

    Pareto Principle

    4.Do
    Android
    Amazon

    One on One Consulting
    https://rarebearconsulting.com

    • 21 min
    Procrastinators Unite....Tommorow?

    Procrastinators Unite....Tommorow?

    Are you a master procrastinator? Do want to change that habit? Well if so, you're in luck. This week's episode discusses hot to drop this unproductive habit and how to create better healthier ones. You even get a tip fro a little bird. 

    TIMESTAMPS
    [01:56] Time to Define
    [07:05] Recap
    [07:56] Leave a review/Follow 
    [08:45] Tip 1 
    [10:12] Tip 2 
    [11:45] Mindful Minute 
    [14:48] Tip 3 
    [15:07] There's an App for That! 
    [18:27]  Final Thoughts 

    Leave a review/follow
    https://podfollow.com/what-the-ef
    Caring for others as Self Care
    https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.22524?campaign=wolearlyview
    Finch
    iOS
    Android
    FRIEND CODE:  MEJRDJD2YA
    One on One Consulting
    https://rarebareconsulting.com

    • 19 min

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