On today’s episode we go over self-regulation and inhibition control. How can we leverage a mental process to curb our worst habits? Is there really a way to talk ourselves out of life’s troubles?

Here's what I go over: 

• Three levels where inhibition deficiency manifests 
• Dr. Russell Barkely's three componenent path toward self-regulation
• 6 Tips & Best Practices for mastering your own self-regulation 
• My own experience implementing self-regulation

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SHOW NOTES:

Sound Effects: 

Provided via Creative Commons Licenese at Freesound.org  

Music: 

PARTY CATCHY POP GUITAR - FineTune Music (Asset Id = #513078295; Adobe Stock License ID available if requested) 

Articles and Links: 

On Dr. Russell Barkley and ADHD:

https://www.additudemag.com/car-accidents-personal-essay-adult-adhd/

https://www.adhdrewired.com/russell-barkley-meaning-of-adhd/

http://www.russellbarkley.org/factsheets/ADHD_EF_and_SR.pdf 

Inhibition Control & Self-Control Articles: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6375039/

https://my.clevelandclinic.org/health/diseases/15253-attention-deficit-disorder-without-hyperactivity-add-in-adults#:~:text=Attention%2DDeficit%2FHyperactivity%20Disorder%20(,time%20or%20returning%20phone%20calls)

https://www.healthline.com/health/mental-health/internal-monologue#is-it-universal  

https://www.academia.edu/9820934/History_of_Self_Control_Research 

Brown Noise: 

https://www.youtube.com/watch?v=cuJ9L5aBvio&t=2443s 

Affirmations: 

https://vitalshe.com/wp-content/uploads/2018/04/affirmations.png\

Worry Coin: 

https://www.amazon.com/View-Above-Stoic-Coin-Medallion/dp/B09YDJKZML/ref=sr_1_19_sspa?keywords=Worry+coin&qid=1668464320&sr=8-19-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9tdGY&psc=1

On today’s episode we go over how to create your own Personal Manifesto. I'm doing something a little different on this one so no score or rating will be put on this. It's honestly something that everyone should take the time to do. 

Here's what we go over specifically:

• What is a personal manifesto? 
• 10 tips for creating a personal manifesto 
• And finally I'll share my own

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SHOW NOTES:

Sound Effects: 

Provided via Creative Commons Licenese at Freesound.org  

Music: 

PARTY CATCHY POP GUITAR - FineTune Music (Asset Id = #513078295; Adobe Stock License ID available if requested) 

My own Personal Manifesto:

https://www.canva.com/design/DAFQor-Gzlo/Y39sRQZALE7oYmlWVhyfVA/view?utm_content=DAFQor-Gzlo&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

On today’s episode we talk about the powerful Pareto Principle or, as many know it, the 80-20 Rule. If implemented in earnest, this principle could be the super impact you're looking for not just for your work but for your health and wellness in general. 

Here's what we go over specifically:

• The history of The Pareto Principle
• 5 tips for harnessing the Pareto Principle in your work and wellness
• A break down of the related Six Sigma Method
• My Self-Help Test and Score 

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SHOW NOTES:

Sound Effects: 

Provided via Creative Commons Licenese at Freesound.org  

Music: 

PARTY CATCHY POP GUITAR - FineTune Music (Asset Id = #513078295; Adobe Stock License ID available if requested) 

Articles:

How to Increase Productivity Using the Pareto Principle

https://www.freshbooks.com/blog/ways-to-apply-the-8020-rule-to-increase-productivity#5-ways-to-make-the-pareto-principle-work-for-you 

Applying the Pareto Principle Can Improve Your Time Management

https://www.entrepreneur.com/living/applying-the-pareto-principle-can-improve-your-time/331703 

Joseph Juran: overcoming resistance to organisational change

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2565827/#:~:text=In%201937%2C%20Joseph%20Juran%20stated,called%20this%20the%20Pareto%20Principle.

What is Six Sigma and why is it important?

https://www.workzone.com/blog/six-sigma/ 

What is a Pareto Chart? 

https://asq.org/quality-resources/pareto#:~:text=A%20Pareto%20chart%20is%20a,which%20situations%20are%20more%20significant

On today’s episode we go over how to harness the power of Zeigarnik Effect to craft powerful To-Do Lists for your day. Specifically, we go over:

• The history of The Zeigarnik Effect
• 11 amazing tips for crafting your best to-do list
• My Self-Help Test and Score 

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SHOW NOTES:

Sound Effects: 

Provided via Creative Commons Licenese at Freesound.org  

Music: 

PARTY CATCHY POP GUITAR - FineTune Music (Asset Id = #513078295; Adobe Stock License ID available if requested) 

Software: 

Microsoft To-Do

https://todo.microsoft.com/tasks/ 

Articles:

The Science of To-Do Lists

https://medium.com/hive-blog/the-science-of-to-do-lists-5b8371732d3b

The Psychology of the to-do list: 

https://www.theguardian.com/lifeandstyle/2017/may/10/the-psychology-of-the-to-do-list-why-your-brain-loves-ordered-tasks

Zeigarnik and von Restorff: The memory effects and the stories behind them:

https://link.springer.com/article/10.3758/s13421-020-01033-5 https://medium.com/@maygao/autotelic-personality-how-personality-and-self-perception-relate-to-flow-propensity-321160a84019

On today’s episode we go over how to get into "flow state" for work productivity. We go over:

• The history and origins of "flow" as a psychological phenomenon: from Albert Heim to the real godfarther of the concept, Mihaly Csikzentmihaly. 
• Autotelic vs. Non-Autotelic personalities
• Biological Peak Time & Ultradian Rhythm 
• My Self-Help test and score for flow state

This is possibly my favorite episode so far so I'm excited for you to tune in!

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SHOW NOTES:

Sound Effects: 

Provided via Creative Commons Licenese at Freesound.org  

Music: 

PARTY CATCHY POP GUITAR - FineTune Music (Asset Id = #513078295; Adobe Stock License ID available if requested) 

GhostMolly (referenced artist in today's episode) - This a great band for background flow state https://soundcloud.com/ghostmolly 

Articles and Illustrations:

Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi:

https://www.amazon.com/Flow-Psychology-Experience-Perennial-Classics/dp/0061339202

Flow State Model:

https://encyclopedia.pub/entry/2103

Ultradian Performace Model:

https://www.bluezones.com/2020/06/how-taking-breaks-can-increase-productivity-boost-energy-levels-and-help-you-show-up-in-your-life/

Autotelic vs. Non Autotelic model: 

https://medium.com/@maygao/autotelic-personality-how-personality-and-self-perception-relate-to-flow-propensity-321160a84019

On today’s episode we tackle going to sleep effectively and namely waking up early. Specifically, we'll go over what are some of the root causes for not being well rested and investigate some tips for rising at the break of dawn. And of course, we endevour to actually get up like those famous 5 AM practitioners out there. This one was not an easy test for sure!

Show Notes: 

• Sound Effects: Provided via Creative Commons Licenese at Freesound.org  
• Music: PARTY CATCHY POP GUITAR - FineTune Music (Asset Id = #513078295; Adobe Stock License ID available if requested) 

On today’s episode we are delving into the Wim Hof Method. Specifically we are going to start with his technique for breathing. You might think, this is a softball way to start a self-help journey. But let me tell you, it’s not something you should write off. We'll get into the miraculous science of breathing and the specific steps of the Wim-Hof Method for you to try out. 

Show Notes: 

• Wim Hof Method: Breathing site: https://www.wimhofmethod.com/breathing-exercises
• Guided Wim Hof Breathing Video: https://www.youtube.com/watch?v=tybOi4hjZFQ
• Sound Effects: Provided via Creative Commons Licenese at Freesound.org  
• Music: PARTY CATCHY POP GUITAR - FineTune Music (Asset Id = #513078295; Adobe Stock License ID available if requested) 

On this inagural episode, I go over:

• The reasons for me going on this self-help journey 
• A short history of individual psychology and wellness
• The eight dimensions of wellness 

I hope you all are ready for a wild journey into the self-improvement realm!

Show Notes: 

• Sound Effects: Provided via Creative Commons Licenese at Freesound.org  
• Music: PARTY CATCHY POP GUITAR - FineTune Music (Asset Id = #513078295; Adobe Stock License ID available if requested)