In this episode, Karel discusses the current state of gender equality, reflecting on the progress made and, importantly, the challenges that remain. He emphasizes the importance of individual actions in promoting gender equality and shares practical advice for everyone. The episode also includes a edited reprised previous episode on gender equality, reviewing skills and habits that you can adopt individually to make a difference.

In this episode, Karel and Google UX Director Javier Bargas discuss the challenges and strategies associated with job loss and the job search process. They emphasize the importance of self-care, understanding the current job market dynamics, and building effective job search routines. Javier shares insights on preparing application materials, networking, and navigating the interview process, while also addressing the emotional impact of job loss and the need for resilience. The discussion concludes with encouragement to leverage volunteer work for experience and to maintain a positive outlook during challenging times.

In this episode, we dive into the powerful principles from Seven Rules of Self-Reliance, the brand-new book by renowned author and communications expert, Maha Abouelenein. Fresh off the book’s release, Maha shares actionable insights on how self-reliance can be the key to unlocking personal and professional success. Discover how to stay focused, build a resilient mindset, and navigate obstacles with confidence. Maha also explores the critical role of reputation and relationship-building, offering practical advice on authenticity, patience, and knowing when to ask for help. Whether you’re looking to transform your career or strengthen your personal growth, Maha’s wisdom will inspire you to craft a life-changing narrative. Don’t miss this conversation—it’s packed with strategies to help you believe in yourself and take charge of your future.Quotes from this episode:"Stay low, keep moving"“Your brand is what people say about you when you’re not in the room.” — Jeff Bezos"Live as if you were to die tomorrow. Learn as if you were to live forever." — Mahatma GandhiTip JarSupport the PodcastEpisode ResourcesKey Takeaways:Invest in Yourself: Self-reliance starts with building your own skills and being resourceful.Overcome Challenges by Creating Value: Focus on helping others, even when faced with obstacles.Build Authentic Relationships: Genuine networking leads to deeper, more meaningful connections.Patience Fuels Success: Personal growth and long-term success require perseverance.Reputation Matters: How you treat others is the foundation of your personal and professional reputation.Stay Adaptable Through Learning: Continuous learning strengthens resilience and adaptability.Leverage Self-Awareness: Know where you need help and where you excel to grow effectively.Create Your Own Opportunities: Don’t wait—actively pursue and create the opportunities you seek.Small Steps Matter: Every action toward your goals brings you closer to success.Your Story Shapes Your Reality: The most important narrative is the one you believe about yourself.

Karel devotes this episode to a topic that has been central to his life—feeling your soul with purpose and meaning. He makes the case for exploring a more fulfilling life going beyond simply feeding your wallet by also feeding your soul. After charactering the situation many people are in that being stressed out and burning out, Karel outlines his own approach to always balancing his life with outside interests that have purpose and meaning to him. He then outlines three approaches to determining what would feed your soul and how to realize it.

In this episode, Karel reflects on the two people who have had the greatest influence in his life. These aren't your typical current social media influencers. They're instead people who provided him insights, lessons, and habits for everyday life.The first is the late Stephen R. Covey and second is Gerritdina Leida Vredenburg, Karel’s late mother. He recorded a tribute episode after each of these influencers in his life passed away. Covey published a book "The 7 Habits of Highly Effective People" in 1989. Karel read it that same year and it changed his life. In fact, that book also inspired the creation of this podcast series 16 1/2 years ago. Karel’s late mother was and still is the most influential person in his life sharing her wisdom, creativity, and iconoclastic perspective on life.Karel reprises edited versions of the two previous episodes that detailed the key lessons each of these influencers taught him and we hope that you too will find them inspirational.

In this episode, Karel speaks with Joe Byerly, a recently retired 20 year senior leader in the U.S. Army, the author of My Green Notebook, and the founder of the From the Green Notebook blog and podcast. Joe described the role of the green notebook in the army and the ingredients that he considers key to his successful career as a leader. He shares his insights on honing leadership skills, drawing from his extensive experience in the military and his journey into civilian life. He emphasizes the importance of journaling for self-discovery, reading for leadership growth, and the need for emotional intelligence in decision-making. Joe discusses the challenges of leadership, the transition from military to civilian roles, and the significance of building a supportive community. He provides practical advice for aspiring leaders, encouraging them to reflect on their experiences and prioritize personal growth.

In this episode, Karel and Judy Wilkins-Smith discuss how to uncover and maximize your superpowers. They explore the concept of superpowers as the unique skills and qualities that individuals possess and how they can be developed and amplified. They also delve into the importance of understanding and acknowledging the emotional inheritance from our ancestors and how it shapes our behaviors and beliefs. Judy shares practical steps for listeners to identify their superpowers and work towards their goals.

In this episode, Karel shares his career and life lessons after retiring from a successful 36-year career at IBM and co-founding the Habits for a Better World nonprofit. Before leaving IBM, Karel went on a global nine design studio tour during which he met with staff one-on-one and in groups and he also reflected on his career and shared his life and career lessons. The staff and others on LinkedIn who heard about the presentation encouraged him to share his reflection and insights on the podcast. This episode was the result. Enjoy!

Paige is taking a much needed break for health reasons. We wish her a restful and restorative break. Paige did find and schedule our amazing guest for today’s episode, Paul Osincup, a speaker and positive workplace strategist, and the author of “The Humor Habit”. Karel interviews Paul about his book 'The Humor Habit.' They discuss the power of humor in the workplace and in life, and how humor can be learned and developed as a habit. They also explore the health benefits of humor, such as reducing stress and increasing happiness. Paul shares practical tips and exercises for incorporating humor into daily life, including immersing oneself in humor, practicing a 'yes and' mentality, and finding levity in difficult situations.Key Takeaways:Humor is a habit that can be learned and developed.Humor has numerous health benefits, including reducing stress and increasing happiness.Immersing oneself in humor and seeking out funny content can help cultivate a sense of humor.Practicing a 'yes and' mentality can help build resilience and find humor in difficult situations.Finding levity in everyday life and incorporating humor into the workplace can improve well-being and foster connection.

In this episode, Karel tackles the pervasive problems of divisiveness and polarization. World events—like wars and elections—and particular issues have a tendency to lead to these challenges. So much so, that they generate disharmony in families and tension among friends. Some will say, “someone should do something about that”. Karel says, “why not start with ourselves”. There are two sets of habits that Karel thinks are perfect for countering divisiveness and polarization, checking your biases and becoming an authentic listener. He reprises two previous episodes that address these issues.

In this episode, Amy Weinland Daughters shares her transformative journey of writing handwritten letters to all 580 of her Facebook friends, revealing the profound impact it had on her relationships and understanding of connection. She delves into the importance of being untroubled by failure and untouched by triumph, urging us to listen to our instincts, even when they defy logic. Amy also introduces her simple yet powerful framework for deeply connecting with others, which involves sitting in a quiet space, reflecting on the person, and writing from the heart. Whether through handwritten letters, digital messages, or other personal gestures, Amy encourages us all to reach out and foster meaningful connections.Quotes from this episode:“I would love to go through life being untroubled by failure and untouched by triumph.” — Carol Burnett“There will be a few times in your life when all your instincts will tell you to do something, something that defies logic, upsets your plans, and may seem crazy to others. When that happens, you do it. Listen to your instincts and ignore everything else. Ignore logic, ignore the odds, ignore the complications, and just go for it.” — Judith McNaughtKey Takeaways:Embrace Resilience: Be untroubled by failure and untouched by triumph, continuing to pursue your goals despite the ups and downs.Trust Your Instincts: Listen to your instincts, even when they go against logic, odds, or complications. Sometimes, what seems crazy to others can lead to profound outcomes.Focus on Connection: Connect with others on a deeper level by focusing on what unites you rather than what sets you apart.Express Your Thoughts: Write letters or notes to express support, gratitude, or concern, reminding yourself that small gestures can make a big difference in the world.Reach Out Personally: Take the time to reach out to people individually, whether through handwritten letters, digital messages, or other means, and offer your support to strengthen your relationships.Tip JarSupport the PodcastEpisode ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this episode, Karel and Paige sit down with Dan Ram, an event MC, TEDx speaker, and executive coach, to discuss the topic of adaptability. Dan shares his personal journey of growing up as the son of an Indian ambassador, constantly moving around the world and having to adapt to change. He outlines three stages for improving adaptability: letting go of the past, engaging with the present, and positioning oneself for the future. Dan provides advice on how to pursue new hobbies or passions and offers insights on habits that lead to personal growth and success. He encourages listeners to say yes to themselves, start now and start simple, and approach others with love and kindness.Quotes from this episode:“Start now, start simple.” — Dan Ram“You cannot project what you don't possess.” — Dan RamTip JarSupport the PodcastEpisode ResourcesKey Takeaways:Letting Go of the Past: Involves grieving what was and expressing gratitude for the experiences and opportunities that shaped us.Engage with the Present: Means being curious, learning, and dreaming. It's about exploring new options, trying out different hobbies or passions, and keeping things simple.Position Yourself for the Future: Requires saying yes to opportunities, starting now, and starting simple. It's about taking small steps towards a goal and being open to new possibilities.Saying Yes to Yourself: Give yourself permission to pursue new opportunities and start now, taking small steps towards your goals.Starting Simple: Begin with small, manageable steps towards your goals and be open to new possibilities.Approaching with Kindness: Approach others with love, trust, compassion, and kindness to build meaningful connections.Embracing Curiosity: Embrace curiosity, learning, and dreaming to discover your passion and purpose, and engage with the present by exploring new options and hobbies.Having Faith: Have faith, ask questions, and be open to different perspectives to foster adaptability and a fulfilling life.Celebrating the Journey: Celebrate the seed, the first step, and the journey rather than just focusing on the end result, recognizing the importance of each stage in your progress.Please note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this episode, Karel and Paige continue their conversation with certified Habit Finder coach, author, and CEO Amy Kemp. They dive deep into Amy’s strategies for overcoming overworking through setting boundaries and shifting thought habits to achieve success and wealth. She emphasizes the need to let go of limiting beliefs about money and to embrace the idea that money is a renewable resource. Amy also highlights the challenges women face in achieving success, particularly the burden of unpaid labor and societal pressure to do it all. She shares success stories from her coaching business, showcasing the transformative power of changing thought habits. Amy underscores the slow and lifelong nature of personal growth.Quote from this episode:“Money is a renewable resource. It comes and goes. It ebbs and flows. It's meant to move. When we're cheap about spending it or weird about receiving it, we block its natural course. We put ourselves in a place of lack instead of abundance. And our energy becomes, riches interrupt us. — Jen SinceroKey Takeaways:Money as a Renewable Resource: Embrace the mindset that money is meant to move and should not be clung to for a sense of security.Setting Boundaries: Establishing and maintaining effective boundaries in personal and professional life is crucial for healthy interactions and avoiding overworking.Rethinking Hard Work: Success and wealth do not necessarily require working more hours. It’s essential to shift thought habits and adopt smarter, more efficient strategies.Overcoming Limiting Beliefs: Challenge the belief that more work equals more success by focusing on leveraging natural abilities and valuing one’s contributions appropriately.Unpaid Labor and Gender Roles: Acknowledge the disproportionate amount of unpaid labor women handle and the societal pressures that perpetuate this imbalance.Slow and Incremental Change: Sustainable change in thought habits is a slow, ongoing process requiring commitment and humility. There are no quick fixes for lasting transformation.Empowerment Through Lifelong Learning: Continually invest in personal growth through reading, listening to podcasts, and engaging in meaningful conversations to change thinking and seize opportunities.Practical Steps for Boundary Setting: Implement small, manageable boundaries in daily routines to protect personal time and reduce overwork.Encouragement for Women: Women should feel empowered to share responsibilities, seek support, and recognize their worth in both professional and personal spheres.Accessible Resources: Utilize available resources like Amy’s book, “I See You,” and the Habit Finder assessment to begin the journey towards better thought habits and achieving goals without overworking.Tip JarSupport the PodcastEpisode Resources

In this episode, Karel and Paige sit down with Amy Kemp, a certified habit finder coach and author of the book ‘I See You!’ They discuss the importance of guilt-free play, the power of imperfect progress, and the impact of deeply rooted thought habits on our success. Amy shares her journey of becoming a habit finder coach and CEO, and explains the concept of natural genius and how to recognize and leverage our unique talents. They also explore the challenges of determining the value of our natural genius and overcoming self-esteem issues related to money.Quotes from this episode:“A firm commitment to guilt-free play will recharge your batteries, creating renewed motivation, creativity and energy for all the other areas of your life. Knowing that work will not deprive you of enjoying the good things of life, you can more easily tackle a large task without the fear of having it rule your life. Knowing that work on a large task will be interrupted by commitments to friends, to exercise, and to free time, you can approach the task with less fear of being overwhelmed.” — From ‘The Now Habit’ by Neil Fiore“Imperfect progress is better than perfect procrastination.” — UnknownKey Takeaways:Guilt-Free Play: Prioritizing guilt-free play can recharge your batteries, enhancing creativity, motivation, and energy for other areas of life.Imperfect Progress: Embrace the concept that imperfect progress is better than perfect procrastination. Striving for perfection can be a trap that hinders progress and leads to unhealthy outcomes.Journey to Habit Finder Coaching: Amy’s transition from a high school teacher to a successful entrepreneur and Habit Finder coach highlights the importance of recognizing when it’s time for a change and following your passion.Power of Thought Habits: Deeply rooted thought habits, especially those operating at the subconscious level, can limit our success. Becoming aware of these habits is crucial for making positive changes.Fantasy and Catastrophe Thinking: Our brains often flip between idealized futures and worst-case scenarios, which can rob us of being present. Recognizing and addressing these thought patterns can improve our mental well-being.Role of Laughter and Conversation: Laughter and talking out loud can disrupt negative thought patterns and bring subconscious thoughts to the surface, helping to reframe and challenge them.Identifying Natural Genius: Natural genius often shows up early in life and feels easy to us. It’s important to recognize and value these talents, which can be harnessed to serve others and create value.Overcoming Undervaluation: Women, in particular, are often taught to undervalue themselves. Overcoming this requires acknowledging and embracing one’s natural genius and gradually increasing self-worth and value.Relationship with Money: Our relationship with money often reflects our self-esteem and self-worth. Recognizing and addressing limiting beliefs about money is key to achieving financial success.Tip JarSupport the PodcastEpisode ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this episode, Karel and Paige sit down with Dr. Shaan Patel, founder of Prep Expert SAT and ACT, as he shares his inspiring journey from humble beginnings in Las Vegas to achieving meteoric success as a Shark Tank winner, bestselling author, and board-certified dermatologist. Shaan discusses his commitment to education, the importance of self-control, the development of good habits, and his latest book, “Prep Expert Digital SAT Playbook,” which offers strategies for success on the new digital SAT and beyond.Quotes from this episode:“Success is a progressive realization of a worthy ideal.” — Earl Nightingale “Management is the development of people, not the direction of things.” — Bob Proctor “If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.” — Henry David ThoreauKey Takeaways:Self-control is crucial for success: Developing self-control helps in academics and life, allowing you to manage distractions and focus on your goals.Standardized tests are essential: Tests like the SAT and ACT play a vital role in college admissions, providing a common metric for comparing students.Education's impact: Dr. Patel’s success story underscores the importance of education and the role it plays in achieving one's dreams.Morning power hour: Start your day with an uninterrupted hour dedicated to the most important and mentally demanding tasks.Turn off the tech: To improve productivity, eliminate distractions by turning off technology when working on critical tasks.Tip JarSupport the PodcastEpisode ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In the final episode of this series, Eve Turow-Paul discusses the impact of food choices on climate change and shares insights from her organization, Food for Climate League. She explains the importance of perception change, behavior change, and systems change in creating a sustainable food future. Eve provides examples of successful projects that have influenced food choices, such as making a cafeteria station plant-based by default and creating a program to inspire chefs to offer plant-forward menus. She emphasizes the need for individuals to explore more plant-based options, reduce food waste, and be mindful of their food choices. Eve envisions a future with a diverse and resilient food system that embraces cultural diversity and honors the origins of food.Key Takeaways:Perception, Behavior, and Systems Change: Creating a sustainable food future requires a comprehensive approach involving perception change, behavior change, and systems change.Influential Projects: Initiatives like making a cafeteria station plant-based by default can significantly impact reducing greenhouse gas emissions by encouraging more sustainable food choices.Individual Actions: Individuals can contribute to the climate change movement by exploring more plant-based options, reducing food waste, and being mindful of their food habits.Future Vision: Envisioning a future with a diverse and resilient food system that embraces cultural diversity and honors the origins of food is essential for sustainability.Tip JarSupport the PodcastEpisode ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this third episode of our four-part series, Karel and Paige are again joined by Eve Turow-Paul, the founder and executive director of Food for Climate League, as she discusses the relationship between food and climate change and the impactful work of her organization. The global food system is responsible for one-third of all greenhouse gas emissions, with high rates of meat consumption and food waste being the main culprits. The Food for Climate League aims to empower 100 million people to engage in climate-smart food choices by transforming hearts and minds through narrative and behavioral sciences. The organization collaborates with changemakers in the food system, supports communication efforts, and unites insights to create a sustainable food future.Quotes from this episode:“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again... who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly.” ― Teddy RooseveltArlie Hochschild — coined the term “deep story,” defining it as “the narrative as felt.”Tip JarSupport the PodcastEpisode ResourcesKey Takeaways:Greenhouse Gas Emissions: The global food system accounts for one-third of all greenhouse gas emissions, primarily due to high rates of meat consumption and food waste.Empowerment Goal: Food for Climate League seeks to empower 100 million people to make climate-smart food choices by changing hearts and minds through narrative and behavioral sciences.Collaboration and Support: The organization works with changemakers in the food system, supports communication efforts, and coalesces insights to foster a sustainable food future.Narrative Change: Changing the narrative around sustainable food choices is crucial, emphasizing the positives and benefits rather than what is being sacrificed.Access and Complexity: Access to sustainable food choices is a significant challenge, and addressing the complexity of the food ecosystem and culture is necessary for effective behavior change.

In this episode, Karel and Paige continue their conversation with Eve Turow-Paul, author, globally recognized thought leader, and founder and executive director of Food for Climate League. In the second part of this four-part series, Eve delves into the themes of control, community, and purpose in our relationship with food and social media. She emphasizes the importance of cultivating habits that prioritize our well-being and offers solutions to counteract the negative impacts of social media. Eve shares personal changes she has made, such as gardening and prioritizing in-person experiences, to create a greater sense of control, community, and purpose. She encourages listeners to be mindful of their online realities, curate their social media feeds, and make time for tangible, meaningful experiences.Quotes from this episode:“There is absolutely no proof that human well-being inevitably improves as history rolls along” — Yuval Noah Harari, Sapiens: A Brief History of Humankind“Shall I not have intelligence with the earth? Am I not partly leaves and vegetable mold myself.” — Henry David Thoreau From ‘Walden’Tip JarSupport the PodcastEpisode ResourcesKey Takeaways:Pandemic Exacerbation of Trends:The COVID-19 pandemic has heightened stress, anxiety, loneliness, and the search for purpose, with many people turning to food and digital activities as coping mechanisms.The "Great Resignation" highlighted a widespread search for meaning and a reevaluation of personal and professional priorities.Control and Community through Food:Many individuals turned to baking, gardening, and other food-related activities during the pandemic as a way to regain a sense of control and community.The trend of making sourdough bread, for example, provided a tangible way for people to connect with others and develop new skills.Negative Impact of Digital Overload:The pandemic led to increased reliance on social media and digital communication, exacerbating feelings of isolation and reducing time for essential activities like cooking and sleeping.Eve discusses how this digital overload contributes to a cycle of stress and poor well-being.Positive Counter-Trends:Engaging in tangible activities, such as DIY projects, crafts, and spending time in nature, can counteract the negative effects of the digital age.Building and cultivating community, whether through local meetups or reconnecting with old friends, is crucial for improving well-being.Personal Practices and Recommendations:Eve shares her personal strategies for maintaining control, community, and purpose, including gardening, mindful phone use, and creating local community events.She emphasizes the importance of being intentional with social media use and prioritizing real-life connections over digital ones.Hope and Action:Despite the challenges, there are simple and accessible solutions to improve well-being, such as curating a positive online environment and making incremental changes to daily habits.Eve encourages listeners to take small steps towards creating a more fulfilling and connected life.

In this episode Karel and Paige are joined by author, globally recognized thought leader, and the founder and executive director of Food for Climate League, Eve Turow-Paul. In the first episode of this four part series Eve discusses her book "Hungry: Avocado Toast, Instagram Influencers, and Our Search for Connection and Meaning." She delves into the underlying emotional drivers of food trends, the impact of the digital age on well-being, and the ways in which food culture reflects our need for connection and control in an increasingly complex world.Quotes from this episode:“There is absolutely no proof that human well-being inevitably improves as history rolls along” — Yuval Noah Harari, Sapiens: A Brief History of Humankind“Shall I not have intelligence with the earth? Am I not partly leaves and vegetable mold myself.” — Henry David Thoreau From ‘Walden’Tip JarSupport the PodcastEpisode ResourcesKey Takeaways:Emotional Underpinnings of Food Trends:Eve delves into the psychological and emotional reasons behind the millennial and Gen Z obsession with food. She explains how food has become a coping mechanism in a society marked by high levels of stress, anxiety, and loneliness.The conversation highlights how food choices are often driven by underlying emotional needs rather than mere dietary preferences.Impact of the Digital Age:The rise of social media has significantly transformed food culture, where meals are chosen not only for their taste but also for their Instagrammable qualities. This shift reflects a deeper need for social validation and connection.Eve discusses how the performative nature of social media exacerbates feelings of inadequacy and loneliness, and emphasizes the importance of differentiating between online portrayals and real life.Trust and Expertise:The decline in trust towards traditional institutions and experts has led many to rely on influencers and social media for information. This trend often sacrifices factual accuracy for relatability.The episode touches on the dangers of this shift and the impact it has on public perception and behavior, especially in relation to food and health.Connection and Community:Food serves as a powerful tool for fostering community and identity. Eve explains how communal dining and food-related events offer opportunities for social interaction in an increasingly isolated world.The episode explores how shared food experiences can help bridge the gap created by digital interactions.Performance vs. Reality:Eve elaborates on the performative aspects of social media and its impact on mental well-being. She stresses the importance of being mindful of the distinction between curated online personas and genuine real-life experiences.This segment encourages listeners to focus on authentic connections and self-acceptance rather than seeking validation through social media.Interconnectedness with the Earth:The broader theme of our connection to the earth and the environment is also discussed. Eve advocates for a more sustainable approach to food culture that aligns with human well-being.She touches on the significance of understanding where our food comes from and fostering a deeper connection with the natural world.

In this episode, Karel and Paige explore the concept of habit stacking, a method of building new habits by linking them to existing ones. They explain how this technique can make habit formation easier and more effective. Karel and Paige share practical examples and provide 10 actionable recommendations to help you successfully implement habit stacking in your daily routine. Their recommendations include identifying existing habits, choosing new habits, linking new habits to established routines, starting small, environmental design, accountability, positive reinforcement, visual cues, tracking progress, and reflection and mindfulness.10 Recommendations for Habit Stacking:1. Identify Existing Habits Make a list of habits you already do daily without fail.Example: Daily morning coffee.2. Choose a New HabitPick a new habit that is small and manageable. Consider keystone habits that positively impact other areas of your life.Example: Regular exercise can improve mood and energy levels.3. Stack the HabitLink to an Existing Habit: Connect your new habit to one you already perform regularly.Time-Based Stacking: Perform your new habit at a specific time.Anchor Habits: Use consistent routines like morning or evening routines.Example: Practice deep breathing after lunch.4. Start Small & with One New Habit at a TimeBegin with a tiny version of your new habit.Focus on one habit at a time and gradually add more.Example: Start with just one page of reading after making coffee.5. Environmental DesignPrepare your environment to support your new habit.Remove obstacles to make the habit easier to perform.Example: Keep your journal and pen next to your bed or coffee maker.6. AccountabilityPartner with a friend or family member (habit buddy) and consider public commitment.Example: Share your workout progress with a friend or on social media.7. Use Positive ReinforcementReward yourself after completing your new habit.Celebrate small wins to stay motivated.Example: Give yourself a few minutes of relaxation after completing a new habit.8. Visual Cues & RemindersUse post-it notes and set reminders or alerts on your phone.Example: Place a sticky note on your bathroom mirror to remind you to do morning stretches.9. Track Your Progress & Be ConsistentUse a habit tracker or app to monitor progress and stay motivated.Perform the habit at the same time every day.Example: Use apps like Habitica or Streaks to track your new habit.10. Mindfulness and ReflectionReflect on your progress regularly.Practice mindfulness to stay present and aware of your habits.Example: Reflect weekly on why certain habits were missed and adjust accordingly.Key Takeaways:Habit Stacking: Habit stacking makes building new habits easier by linking them to existing ones.Identify and Choose: Identify existing habits and choose small, manageable new habits to build.Link Habits: Link new habits to established routines using time-based or anchor-based methods.Start Small: Start small and avoid overloading yourself with too many new habits at once.Environmental Design: Use environmental design to prepare your surroundings and support your new habits.Reminders and Tracking: Incorporate reminders, visual cues, and habit tracking to stay on track.Accountability and Reinforcement: Accountability and positive reinforcement can significantly boost your habit-forming success.Reflection and Mindfulness: Reflect regularly and practice mindfulness to maintain consistency and recognize the benefits of new habits.Self-Compassion: Stay compassionate with yourself throughout the habit-building process.Tip JarSupport the PodcastEpisode ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this episode, Karel and Paige continue their conversation with Todd Nyholm, a somatic therapist and author of "What the Bleep Brain?". Expanding on Todd's personal journey and the development of the Natality Life Method, this episode dives deeper into its practical applications for managing physical ailments, chronic health issues, and overall wellness. Todd shares techniques for managing chronic pain, improving mental clarity, and enhancing overall health through a holistic mind-body approach. He emphasizes the importance of integrating these methods with traditional healthcare, pacing, and self-compassion in the healing journey. Gain actionable tips for implementing these methods into your daily life for better health and well-being.Key Takeaways:Holistic Health Approach: Address both physical and mental aspects for overall wellness with the integrated Natality Life Method.Mind-Body Connection: Techniques like breath exercises and mindfulness can help manage pain and improve mental clarity.Small Steps for Big Changes: Start with small, manageable exercises to achieve significant health improvements over time.Self-Compassion: Practice self-compassion, listen to your body, and go at your own pace.Improving Mental Clarity: Focus on sleep, nutrition, and stress management to alleviate mind fog and enhance cognitive function.Customized Health Practices: Tailor health practices to individual needs, ensuring benefits even for those with severe limitations.Chronic Pain Management: Methods help manage chronic pain by relaxing the nervous system.Connective Tissue Disorders and Joint Instability: Techniques can alleviate symptoms and promote better body function and support.Practical Application: Slow down and address individual limitations, such as back issues, to benefit fully from the methods.Integration with Traditional Healthcare: Combining these methods with traditional healthcare and focusing on mental energy management is crucial for healing.Optimal Health for All: These methods benefit everyone and can improve physical and mental health for a more fulfilling life.Quotes:“We cannot solve our problems with the same thinking we used when we created them.” - Albert Einstein“Make sure your worst enemy doesn't live between your own two ears.” - Laird HamiltonEpisode ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this episode, Karel and Paige sit down with Todd Nyholm, a somatic therapist and the author of “What The Bleep Brain?”. Todd discusses somatic therapy, emphasizing the mind-body connection and guides listeners through a calming breathing exercise. He outlines his book's systematic approach to brain healing, stresses the importance of conscious attention, and addresses the concept of locus of control. Todd also highlights the role of experiential learning and visualization in his methods, emphasizing the interconnectedness of mind, body, and emotions in healing trauma and overall well-being.Quotes from this episode:“Fame or self: which matters more? Self or wealth: which is more? Precious gain or loss: which causes more pain? Those who are attached to things will suffer greatly.” - Lao Tzu“It is no measure of health to be well adjusted to a profoundly sick society.” - KrishnamurtiKey Takeaways:Somatic Therapy: Somatic therapy focuses on the mind-body connection, using the body to influence the mind, emotions, and physical issues.Breathing Exercises: Breathing exercises are powerful tools for reducing stress and tension, illustrating the interaction between mind and body.“What The Bleep Brain?”: Todd Nyholm's book offers a structured approach to brain healing, including techniques to alter brain waves and activate different brain regions.Conscious Attention: Directing attention consciously is crucial for gaining control over the brain and fostering positive mental and emotional well-being.Locus of Control: Despite misconceptions, individuals have more control over their brains than commonly believed.Experiential Learning: The Nytality Method incorporates experiential learning and visualization, essential components for effective healing.Trauma Healing: Healing trauma involves addressing the mind, body, and emotions. Integrating somatic therapy with traditional talk therapy can be highly effective.Accessibility: Todd's methods are accessible and beneficial for individuals with physical limitations, allowing for practice even in bed or with limited mobility.Episode ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

Explore the transformative potential of AI with Karel and Paige as they delve into generative AI using ChatGPT as a prime example. This episode examines AI's revolutionary impact on industries and emphasizes the importance of integrating human skills with AI capabilities. Karel and Paige demystify AI concepts, explaining how generative AI functions through large language models to generate statistically probable outputs.Discover actionable advice for effectively leveraging generative AI, whether you're new to AI or already experienced. From accessing and understanding AI tools to using them for tasks like analysis, summarization, and content creation, uncover essential strategies. Karel and Paige also highlight responsible AI usage, emphasizing the importance of fact-checking and awareness of potential inaccuracies. Learn how AI, often compared to the new electricity, can optimize various aspects of life while fostering creativity and productivity in this enlightening episode.Quotes from this episode:"AI is the new electricity." - Andrew Ng (Eng)"AI is not a silver bullet. It’s a tool that can help people to amplify their skills and creativity. The real power comes from combining the strengths of humans and AI." - Fei-Fei Li"AI won’t replace managers, but managers who use AI will replace those who don’t." - Kai-Fu Lee“Artificial intelligence holds immense promise for tackling some of society's most pressing challenges, from climate change to healthcare disparities. Let's leverage AI responsibly to create a more equitable world.” - Katherine GormanKey Takeaways:AI is as revolutionary as electricity, the telephone, and the internet, transforming industries and daily life.Generative AI, like ChatGPT, uses large language models for tasks such as analysis, summarization, and project completion.Combining human skills with AI is crucial for maximizing productivity and creativity.Responsible use of AI involves thorough fact-checking to ensure accuracy and combat misinformation.AI tools such as ChatGPT streamline workflows by facilitating idea generation, drafting content, and simplifying tasks.Rapid advancements in AI promise to address societal challenges and promote equity.Generative AI has diverse applications, from answering questions to creating content and improving accessibility.Keeping updated on AI capabilities is key to exploring its endless potential for innovation.Future-proofing job roles in the AI era means leveraging AI to enhance skills and provide value beyond technology's capabilities.Chapters:00:00 Introduction03:03 What is AI and Generative AI?05:55 Practical Guidance for Using AI06:54 Starting with AI: Asking Questions and Generating Ideas17:08 Analyzing and Summarizing with AI27:23 Finishing Up Tasks with Generative AI29:29 Fact-Checking and Caution with Generative AI36:24 Endless Possibilities with Generative AI42:15 Future-Proofing Your Job in the Age of AI43:49 ConclusionEpisode Resources

In this episode, Karel and Paige explore the question posed by a listener: 'When it comes to evaluating risk, can you plan for everything?' They delve into the art of evaluating risk in both personal and professional life, providing practical recommendations and strategies for identifying, tracking, and prioritizing risks to make informed decisions and adapt to changing circumstances. Discover the importance of understanding your comfort zone, planning proactive risk management strategies, and embracing continuous learning and adaptability to enhance decision-making and foster effective risk management.Recommendations:Identify Risks: Consider potential challenges that could arise in your life or job, such as poor decisions or natural disasters.Keep Track: Utilize tools like spreadsheets, lists, or apps to monitor and manage identified risks effectively.Sort and Prioritize: Group risks by type (e.g., personal health, financial) and prioritize based on urgency and impact.Understand Your Comfort Zone: Reflect on your risk tolerance based on personal goals and past experiences.Assess the Risks: Use tools like SWOT analysis or financial planning software for a comprehensive risk assessment.Plan to Handle Risks: Develop strategies like insurance or emergency funds to mitigate identified risks.Keep Learning and Adapting: Continuously acquire knowledge and skills to stay ahead of evolving challenges in life and work.Deal with Uncertainty: Practice managing stress and unpredictability by staying calm and flexible.Stay Risk Aware: Always consider risks before decisions and keep learning about potential challenges you might face.Quotes from this episode:“Just taking risks for risk's sake, that doesn't do it for me. I'm willing to take risks that I think are worth it, and I've worked so hard to make sure that I survive.” — Chris Hadfield“Believing in yourself and what you do is so important. It took me a long time to find that confidence. If you're an artist and you're taking risks, then you're doing something right if some people don't get it.” — Kate Voegele“The thing about taking risks is, if it's really a risk, you really can fail. It's only a pretend risk if you really can't fail.” — Connie BrittonEpisode ResourcesKey Takeaways:Evaluate Risks Holistically: Learn to evaluate risks in both personal and professional life to make informed decisions.Identify, Track, and Prioritize: Use tools to identify, track, and prioritize risks based on urgency and impact.Understand Your Comfort Zone: Reflect on your risk tolerance and develop proactive risk management strategies.Continuously Learn and Adapt: Stay ahead of challenges by continuously acquiring new skills and knowledge.Deal with Uncertainty: Develop strategies to manage stress and uncertainty, maintaining a calm and flexible mindset.Stay Risk-Aware: Keep yourself informed about potential risks to make better decisions and take proactive measures.Chapters:00:00 Introduction02:26 Can You Plan for Everything?03:40 Identify Risks04:23 Keeping Track of Risks05:32 Sorting and Prioritizing Risks06:45 Understanding Your Comfort Zone08:30 Assessing the Risks10:40 Planning to Handle Risks14:33 Continuously Learn and Adapt16:12 Dealing with Uncertainty 19:23 Staying Risk Aware20:15 Final Thoughts 20:58 ConclusionPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this episode, Karel and Paige chat with Dr. Greg Hammer as he delves into the intricate relationship between cortisol levels and stress management. Highlighting cortisol's role as a hormone produced in response to stress by the adrenal glands. Dr. Hammer emphasizes the distinction between acute stress versus chronic stress. Acute stress can prompt a temporary rise in cortisol and be adaptive whereas chronic stress can lead to sustained elevated cortisol levels and have detrimental health effects.Dr. Hammer introduces the GAIN practice (gratitude, acceptance, intention, and non-judgment) as a multifaceted approach to mitigate stress and regulate cortisol levels. He underscores the importance of incorporating deep breathing exercises and mindfulness techniques to counteract the acute stress response and promote overall well-being.Dr. Hammer also explains how the GAIN practice can be applied in healthcare settings, and how healthcare professionals can integrate these principles into their work routines. He sheds light on how cultivating gratitude, acceptance, intention, and non-judgment can enhance resilience and foster compassionate care to patients amidst the demands of their profession.This episode provides crucial insights into understanding cortisol's impact on stress and health, offering actionable strategies for individuals and healthcare professionals alike to effectively manage stress and optimize well-being.Quote from this episode:“Research your own experience. Absorb what is useful, reject what is useless, add what is essentially your own” - Bruce LeeEpisode ResourcesKey Takeaways:Cortisol's Role in Stress Response: Cortisol, produced by the adrenal glands, reacts to stress. While acute stress can temporarily increase cortisol levels, chronic stress can have negative health implications.The GAIN Practice for Stress Management: The GAIN practice—gratitude, acceptance, intention, and non-judgment—offers a comprehensive approach to managing stress. By integrating deep breathing and mindfulness techniques, individuals can reduce stress and regulate cortisol production.Incorporating GAIN into Daily Routine: Consistent practice of the GAIN method, particularly in the morning or before bed, can establish it as a habit. This regular integration fosters a positive mindset and reduces stress throughout the day.GAIN's Application in Healthcare: Healthcare professionals can leverage the GAIN practice to navigate their demanding roles. By cultivating gratitude, acceptance, intention, and non-judgment, they can sustain resilience and deliver compassionate care to patients and families.Understanding Cortisol Regulation: Dr. Hammer elucidates the intricate regulatory system governing cortisol. Similar to other hormones, cortisol undergoes processes of stimulation, production, secretion, and suppression under normal circumstances.Effective Stress Neutralization: Dr. Hammer highlights the efficacy of slow, deliberate breathing in neutralizing the stress response. This straightforward practice can effectively manage stress and induce relaxation.Implementing the GAIN Practice: Dr. Hammer introduces the GAIN practice as a brief morning routine, emphasizing steps such as opening blinds, finding comfort, closing eyes, and focusing on breath. This practice promotes gratitude, acceptance, intention, and non-judgment as pillars for stress reduction and cortisol management.Chapters:00:00 Introduction 02:22 Dr. Greg Hammer’s Background06:16 Understanding Cortisol Levels and the Acute Stress Response09:47 The Effects of Chronic Elevated Cortisol Levels14:57 Reducing Stress and Lowering Cortisol Levels with the GAIN Practice32:12 Building the GAIN Practice into Daily Habits27:08 When to Get Professional Help For Mental Health40:12 The GAIN Practice and its Relevance to Healthcare Professionals42:28 Using the GAIN Practice to Manage Stress in Challenging Situations46:26 Conclusion

In this illuminating episode, Karel and Paige delve into the transformative practice of digital detoxing. Together, they explore the concept and offer practical recommendations for integrating it into daily and weekly routines.Through insightful quotes and eye-opening statistics on smartphone and social media usage, Karel and Paige share anecdotes about their own detox experiences. They define what a digital detox truly entails and emphasize its profound benefits for mental well-being, social connection, and overall life satisfaction.Drawing from their own experiences and research, Karel and Paige provide eight actionable recommendations for implementing a successful digital detox. From setting clear goals and starting small to creating designated tech-free zones and exploring analog alternatives, they offer a comprehensive guide for reclaiming control over digital habits.Throughout the episode, Karel and Paige highlight the importance of intentional choices and prioritizing changes that enhance well-being in today's increasingly digital age.Recommendations for Implementing a Digital Detox:Determine Your Goals: Clarify what you aim to achieve with your digital detox, whether it's reducing screen time, improving sleep quality, or enhancing face-to-face interactions.Start Small: Begin with manageable steps, gradually increasing tech-free periods over time to avoid feeling overwhelmed.Inform Others: Communicate your detox plans to friends, family, and colleagues to manage expectations and reduce anxiety about being unreachable.Plan Non-Digital Activities: Identify fulfilling offline pursuits to occupy your time and distract from digital temptations, such as reading, exercising, or exploring nature.Designate Digital-Free Zones: Establish specific areas in your home and social settings where electronic devices are prohibited, fostering more meaningful interactions and minimizing distractions.Schedule Detox Times: Allocate designated periods for digital engagement, utilizing smartphone features like focus modes or do not disturb settings to manage connectivity effectively.Use Analog Alternatives: Embrace traditional methods for tasks during detox periods, opting for physical books over e-books and handwritten notes over digital reminders.Reflect and Adjust: Continuously assess the impact of your digital detox on mood, productivity, and overall well-being, adjusting your approach as needed to cultivate a healthier relationship with technology.Quotes from this episode:"Technology is a useful servant but a dangerous master." – Christian Lous Lange."Almost everything will work again if you unplug it for a few minutes, including you." – Anne Lamott."Spend a day without your phone, and you will know what you have been missing." – Unknown. Episode ResourcesKey Takeaways:Definition of Digital Detox: Digital detox means reducing electronic device usage or limiting activities like email and social media.Benefits of Digital Detox: Digital detox improves mental health, productivity, sleep, relationships, creativity, and overall well-being.Recommendations for Implementation: Implementing digital detox may involve setting clear goals, starting small, informing others, planning non-digital activities, creating tech-free zones, scheduling detox times, using analog alternatives, and reflecting and adjusting.Reflect and Adjust: Changing habits takes time; reflect on your detox experience and adjust as needed for a healthier tech-life balance.Chapters:00:00 Introduction00:33 Quotes about Technology01:18 Statistics on Smartphone and Social Media Use02:22 Example of a Social Media Detox04:18 Definition of a Digital Detox04:42 Benefits of a Digital Detox05:25 Recommendation 1: Determine Your Goals06:51 Recommendation 2: Start Small07:43 Recommendation 3: Inform Others08:38 Recommendation 4: Plan Non-Digital Activities12:54 Recommendation 5: Designate Digital-Free Zones14:20 Recommendation 6: Schedule Your Detox18:32 Recommendation 7: Use Analog Alternatives21:35 Recommendation 8: Reflect and Adjust24:30 Final Thoughts 26:44 Conclusion

In this engaging episode, Karel and Paige continue their discussion with Dr. Robin Hills, focusing on the application of emotional intelligence in personal contexts. Dr. Hills emphasizes the importance of empathy, active listening, and perspective-taking in fostering meaningful connections. Providing practical insights, he offers guidance on integrating emotional intelligence into daily life, advocating for mindfulness as a cornerstone practice. Dr. Hills also advocates for prioritizing work-life integration over balance, highlighting its positive impact on overall well-being. Through insightful discussions, this episode showcases how enhancing emotional intelligence can enhance relationships, communication, and overall wellness.Quotes from this episode:“There is intelligence in emotions, and intelligence can be brought to emotion.” - Daniel Goldman“Anybody can become angry-that is easy; but to be angry with the right person, and to the right degree, and at the right time, and for the right purpose, and in the right way-that is not within everybody’s power and is not easy.” - Aristotle“Most people do not listen with the intent to understand; they listen with the intent to reply.” - Stephen CoveyEpisode ResourcesKey Takeaways:Emotional intelligence is the ability to make wise decisions and forge meaningful relationships through understanding and managing emotions effectively.Unlike IQ, emotional intelligence can be cultivated and developed throughout life, offering continual opportunities for growth.Empathy and active listening are essential components of emotional intelligence, fostering deeper connections and understanding with others.Mindfulness practices enhance emotional intelligence by promoting self-awareness and effective emotional regulation in daily life.Strong personal relationships are nurtured through emotional intelligence, leading to greater empathy, communication, and connection.Emotional intelligence extends beyond personal relationships to build stronger communities and foster understanding among individuals through empathy and mindfulness practices.Work-life integration, rather than balance, contributes to overall well-being and emotional intelligence by recognizing the interconnectedness of professional and personal spheres.Chapters:00:00 Introduction02:00 Part 1 Recap03:15 Key Quotes and Definitions05:46 Applying Emotional Intelligence in Personal Life10:01 Being Present: The Power of Mindfulness12:25 Building Stronger Communities through Emotional Intelligence15:24 Practicing Empathy and Mindfulness19:56 The Art of Authentic Listening24:52 Integrating Emotional Intelligence into Daily Habits27:25 Work-Life Integration for Well-being29:20 Final Thoughts and ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this episode, Karel and Paige delve into the importance of emotional intelligence in the workplace with psychologist Dr. Robin Hills. He defines emotional intelligence as the ability to effectively manage emotions to make informed decisions and cultivate meaningful relationships. Dr. Hills highlights the distinction between IQ and EQ, emphasizing that emotional intelligence is a skill that can be honed over time. Additionally, he underscores the critical role emotional intelligence plays in shaping workplace culture, boosting productivity, and fostering positive relationships among colleagues. Dr. Hills shares practical tips for applying emotional intelligence in challenging situations and discusses its future relevance in the era of artificial intelligence.Quotes from this episode:“There is intelligence in emotions, and intelligence can be brought to emotion.” - Daniel Goldman“Anybody can become angry-that is easy; but to be angry with the right person, and to the right degree, and at the right time, and for the right purpose, and in the right way-that is not within everybody’s power and is not easy.” - Aristotle“Most people do not listen with the intent to understand; they listen with the intent to reply.” - Stephen CoveyEpisode ResourcesKey Takeaways:Emotional intelligence involves being smart with your feelings to make sound decisions and foster meaningful relationships. IQ and EQ are separate and distinct, with emotional intelligence being a skill that can be honed over time.Developing emotional intelligence in the workplace contributes to happier environments, increased productivity, and improved relationships among colleagues.Practical strategies for enhancing emotional intelligence include practicing self-awareness, mindfulness, and choosing constructive emotional responses.Human emotional intelligence possesses unique qualities that differentiate it from artificial intelligence, highlighting the importance of its cultivation in various aspects of life, including the workplace.Chapters:00:00 Introduction and Background02:26 Quotes About Emotional Intelligence04:16 Defining Emotional Intelligence 06:32 Understanding IQ versus EQ10:38 Emotional Intelligence in Workplace Dynamics14:05 Emotional Intelligence and Diversity, Equity, and Inclusion16:28 Self-Awareness and Mindfulness in Developing Emotional Intelligence17:03 Choice Between Stimulus and Reaction21:48 The Value of Mindfulness in Emotional Intelligence 30:15 Using Pleasant and Unpleasant Emotions Constructively32:38 Navigating Workplace Stressors40:14 Express Disappointment Rather Than Anger42:15 The Future of Emotional Intelligence Amidst Artificial Intelligence 46:28 Conclusion and Contact InformationPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

In this episode, Karel and Paige delve into the vital role morning routines play in shaping our days and overall success. They highlight the importance of taking control of your mornings and share practical recommendations for crafting an effective routine. Additionally, they explore the significance of circadian rhythms in maintaining a consistent wake-up time.Recommendations for Effective and Productive Mornings:Get Enough Sleep and Wake Up Early: Understanding the role of circadian rhythms as your body's natural alarm clock is crucial. Waking up early allows time for personal rituals and sets a positive tone for the day.Practice Mindfulness and Meditation: Starting the day with mindfulness or meditation promotes mental clarity, reduces stress, and cultivates gratitude.Incorporate Physical Activity: Engaging in exercise boosts energy levels and mood. Whether it's a full workout or a brisk walk, physical activity sets a positive tone for the day.Prioritize Healthy Nutrition: Begin your day with a nutritious breakfast to fuel your body with essential nutrients and sustain energy levels.Set Goals and Plan Ahead: Setting intentions and prioritizing tasks for the day enhances focus and productivity. Planning ahead reduces decision fatigue and ensures you tackle the most demanding tasks early on.Stay Hydrated: Drinking water upon waking hydrates the body, jump-starts metabolism, and supports cognitive function.Manage Technology Use: Setting boundaries with technology usage preserves mental focus and reduces distractions. Limiting screen time promotes mindfulness and enhances productivity.Embrace Consistency and Discipline: Following a consistent morning routine builds discipline and self-control, essential for achieving long-term goals.Experiment and Adapt: Treat your morning routine as an ongoing experiment. Pay attention to how different activities impact your energy levels, mood, and productivity, and be open to making adjustments.Listener Examples:Ari:6:00 AM: Wake up and have coffee.6:00 - 7:30 AM: Prepare 3 kids for school.7:30 - 8:30 AM: School drop-off.8:30 - 10:30 AM: Gym, sauna, ice bath, work.Tinkle:Prefers at least 2 hours in the morning before starting work.Enjoys activities like tending to plants, making breakfast, and meditation with Indian classical music in the background.Chris:5:00 AM: Stumble out of bed.5:15 AM: Read a growth or social theory book.6:00 AM: Workout with spouse.7:00 AM: Have a healthy breakfast and cortado.7:45 AM: Catch the train, listen to a podcast/book or connect with the team.8:30 AM: Review emails, calendar, set 1 goal.9:00 AM: Connect with the team and get aligned.Elle:6:15 AM: Wake up, have light breakfast and espresso.6:45 AM: Gym time (good social interaction).7:15 - 8:15 AM: Workout, drive home, run errands.8:45 - 10:00 AM: Write/journal, life admin, enjoy quiet time.10:00 AM: Make breakfast and coffee.10:15 AM: Begin work.Reflections on Common Themes:These examples highlight early rising, self-care, and organization. Creating a morning routine tailored to individual needs and schedules is key for setting a positive tone for the day.Read Full Show Notes HereEpisode ResourcesQuotes from this episode:“Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have.” — Lemony Snicket“Some people dream of success, while other people get up every morning and make it happen.” — Wayne Huizenga“In the morning a man walks with his whole body; in the evening, only with his legs.” — Ralph Waldo Emerson“The first hour of the morning is the rudder of the day.” – Henry Ward BeecherKey Takeaways:Morning Control for Success: Taking charge of your mornings can have a profound impact on your overall success and well-being.Nine Recommendations for an Effective Morning Routine: Explore practical strategies such as getting enough sleep, practicing mindfulness, staying active, prioritizing nutrition, setting goals, hydrating, managing technology, cultivating consistency, and embracing adaptability.Personalization is Key: Recognize that morning routines are highly individualized, and what works for one person may not work for another. Experimentation and customization are essential for finding your optimal routine.Circadian Rhythms and Consistency: Aligning your wake-up time with your body's natural rhythms promotes better sleep quality and enhances your overall health and productivity.Chapters:00:00 Introduction01:23 The Importance of Morning Routines04:44 Recommendation 1: Get Enough Sleep07:16 Recommendation 2: Mindfulness and Meditation07:35 Recommendation 3: Get Some Physical Activity08:10 Recommendation 4: Healthy Nutrition08:42 Recommendation 5: Goal Setting, Prioritizing, and Planning10:22 Recommendation 6: Hydrate10:52 Recommendation 7: Technology Management13:13 Recommendation 8: Consistency and Discipline13:58 Recommendation 9: Experimenting and Adapting15:00 Examples of Morning Routines19:35 Common Themes in Example Routines20:08 Wake-Up Times and Circadian Rhythms22:07 Conclusion

In this enlightening episode, Karel and Paige chat with Dr. Dravon James, author of 'Freedom Is Your Birthright'. Dr. Dravon delves into the transformative power of freedom, gratitude, and introspection. Drawing from her book and personal experiences, she shares invaluable insights on navigating challenges and embracing opportunities for growth.With a focus on self-love and personal responsibility, Dr. Dravon emphasizes the importance of cultivating a mindset of abundance and harnessing the power of positive self-talk through practical advice and heartfelt anecdotes.Dr. Dravon also discusses topics such as dealing with conflict and turning stumbling blocks into stepping stones. She encourages us to recognize our own worthiness and embrace challenges as opportunities for personal development. Dr. Dravon provides actionable tips for practicing gratitude and unlocking our true potential.Quotes from this episode:“Freedom is nothing else but a chance to be better”. — Albert Camus“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, be he who conquers that fear.” — Nelson MandelaKey Takeaways:Freedom is a choice and comes with responsibility.Practice gratitude and develop a mindset of abundance.Gratitude is a powerful tool that attracts positive energy and opportunities.Internal freedom is essential for navigating the external world.Introspection and open communication are key to healthy relationships.Lean into conflict and approach it with love and respect.Blame and victimhood hinder personal growth and change.Turn stumbling blocks into stepping stones by keeping your eye on the prize and developing empowering habits.Challenges can be transformed into stepping stones for personal development.You are enough and have the power to create positive change in your life.Recognize your own worthiness and embrace challenges as opportunities for growth.Episode ResourcesPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.Chapters:00:00 Introduction01:10 Quotes about Freedom06:07 Central Thesis of the Book09:50 External and Internal Freedom14:06 The Power of Gratitude18:22 Gratitude Practice22:12 Introspection and Relationships14:06 Blame and the Cost of Doing Nothing25:06 Leaning into Conflict27:59 Blame and the Cost of Doing Nothing30:50 Turning Stumbling Blocks into Stepping Stones36:18 You Are Enough38:42 Conclusion

Karel and Paige delve into the intricacies of hybrid work, sharing insights and best practices to set you up for success in this evolving work landscape. They explore the transition from mandated remote work during the height of the COVID-19 pandemic to the current embrace of hybrid work schedules by many companies. Drawing from their personal experiences and inspirational quotes, they emphasize the importance of intentionality and flexibility in navigating hybrid work successfully. Karel and Paige discuss optimizing the work-from-home experience, maintaining work-life balance, and enhancing video conferencing practices. They stress the significance of being intentional when designing hybrid work schedules, encourage setting boundaries, creating ergonomic workspaces, and prioritize self-care. Additionally, they underscore the role of managers in supporting their teams and fostering a healthy work environment. Karel and Paige reinforce a recognition of the ongoing experimentation and learning required to adapt to the new normal of hybrid work and doing it right.Recommendations:Maintain a consistent appearance both in the office and at home to convey professionalism and consistency to your colleagues.When setting up your home workspace, ensure that you have a neutral background, such as a wall, to minimize distractions. Avoid backgrounds with moving objects or people, which can detract from your presence during virtual meetings.Invest in quality camera and microphone equipment to enhance your video conferencing experience. Position yourself in the camera frame with your head towards the top, aligning the window displaying other participants' videos just below your camera. This arrangement facilitates natural eye contact and simulates an in-person interaction.Pay attention to lighting to ensure your face is well-illuminated without sitting directly in front of a window, which can create glare and shadows. Proper lighting enhances visibility and promotes clearer communication.Avoid relying on virtual backgrounds, as they can be distracting and may strain system resources. Opt for a natural background or use a physical green screen for more seamless integration if necessary.Prioritize a stable internet connection and adequate bandwidth to prevent disruptions during online meetings. A reliable connection is essential for maintaining clear audio and video quality, fostering productive communication.Quotes from this episode:“Hybrid work doesn’t happen by chance, and you need to be intentional, proactive, and thoughtful to make it work properly. It’s not easy but is doable and the outcomes can be massive!” — Miroslav Miroslavov“First and foremost, I believe in flexible working. It is important that employers appreciate their employees’ work-life balance and give them the flexibility to work around their personal lives.” — Sir Richard Branson“Hybrid work will allow us to achieve the best of both worlds, the focus and collaboration of the office, and the flexibility and autonomy of remote work.” — Tim CookEpisode ResourcesKey Takeaways:Hybrid work demands intentionality, proactivity, and thoughtfulness for success. Optimizing this experience entails creating an ergonomic workspace, setting clear boundaries, and enhancing video conferencing practices. It’s essential for individuals to prioritize work-life balance by scheduling breaks and establishing boundaries to prevent overworking. Managers are pivotal in fostering a supportive environment and modeling healthy work practices. When it comes to video conferencing, investing in high-quality microphone and camera equipment, ensuring a strong internet connection, and positioning oneself appropriately in the frame with a professional background are crucial for effective communication. Embracing hybrid work as a new normal necessitates a mindset of continuous learning, experimentation, and adaptation to navigate its evolving landscape effectively.Chapters:00:00 Introduction00:33 Quotes on Hybrid Work02:05 Transition to Working from Home04:00 Transition to Returning to the Office04:53 Optimizing Hybrid Work 06:30 Adjusting to Hybrid Work 08:00 The New Normal09:08 Maintaining Work-Life Balance12:23 Optimizing Working from Home16:05 Optimizing Video Conferencing16:43 Maintain a Consistent Appearance 17:30 Setting up your Home Workspace18:06 Equipment and Setup for Video Conferencing20:18 Proper Lighting20:46 Virtual Backgrounds21:50 Reliable Internet Connection27:53 Conclusion

Karel and Paige welcome back MJ Shaar for the second half of our conversation about aging well. We conclude this two part episode with MJ Shaar discussing the key role that kindness plays in helping us age well. She explains how simple acts of kindness can boost mood, improve relationships, and contribute to overall health and well-being. MJ provides practical ways to incorporate kindness into daily life and emphasizes the importance of making kindness a choice rather than a goal. She also highlights the impact kindness has on self-perception and the development of better habits. MJ encourages us all to choose a purposeful retirement that includes being kind to maintain a sense of purpose and meaning in life. From elevating mood to nurturing relationships, kindness emerges as a cornerstone for fostering a vibrant and fulfilling life in later years and the key component for aging well. Quotes from this episode:“You can’t go back and change the beginning, but you can start where you are and change the ending.” — C.S. Lewis“First, we make our choices. Then, our choices make us.” — Anne Frank Chapters:00:00 Introduction02:08 Insightful and Inspirational Quotes02:43 Recap of Be Kind, Age Well Part 104:38 The Importance of Kindness in Aging Well05:13 The Role of Dopamine in Aging Well06:15 Kindness as a Counterbalance to Aging08:33 Kindness and the Development of Better Habits11:20 Kindness as a Self-Reinforcing Behavior12:46 Kindness and Improved Relationships13:30 The Impact of Kindness on Aging Well15:15 WEAR: Wisdom, Encouragement, Attention, Resources24:28 The Impact of Kindness on Self-Perception and Gut-Brain Relationship27:58 Practical Ways to Inject Kindness into Daily Life39:13 The Importance of Choosing a Purposeful Retirement42:38 ConclusionEpisode ResourcesKey Takeaways:Acts of kindness are crucial for aging well, improving mood, relationships, and overall health.Kindness should be a daily choice, integrated into routine actions for meaningful impact.Embracing kindness positively affects self-perception and promotes healthier habits as we age.Purposeful retirement, with kindness at its core, sustains meaning and fulfillment in life.Kindness is fundamental to aging well, benefiting not only individual well-being but also broader aspects of health and happiness.Practicing kindness fosters better habits and enriches life, emphasizing its transformative power in daily interactions.Simple acts of compassion, attention, and encouragement demonstrate the accessibility and importance of kindness in our lives.Choosing kindness enhances self-perception and promotes a healthier gut-brain relationship, leading to a more balanced state of being.Prioritizing kindness and purpose in retirement significantly contributes to overall well-being and happiness, underscoring its importance across all stages of life.

Karel and Paige welcome back the esteemed MJ Shaar, a returning guest, to delve into the fascinating realm of healthy aging. With extensive research under her belt, MJ unveils the intricate web of factors contributing to this concept. From genetics to lifestyle choices, she navigates through the realms of nutrition, exercise, sleep, love, relationships, self-perception, and finding purpose in life.While the World Health Organization defines healthy aging in terms of functional ability and well-being in older age, MJ posits that it transcends mere absence of disease, encompassing physical, mental, and social well-being. She underscores the pivotal role of lifestyle choices in fostering longevity, resilience, and overall health.Crucial elements for aging gracefully include maintaining proper nutrition, engaging in regular exercise to build muscle, ensuring adequate sleep, and nurturing strong relationships and social connections. MJ delves into the profound link between thoughts and biology, highlighting how kindness can elevate mood and give life a sense of purpose.Throughout the discussion, MJ champions the significance of human connection, emphasizing the power of micro connections in fostering kindness. She explains the health benefits of these micro connections and advocates for embracing random acts of kindness. Furthermore, MJ underscores the importance of eye-to-eye contact in fostering genuine connection.The episode concludes with a poignant reflection on how kindness serves as a cornerstone for aging well. Stay tuned for Part 2 of this enlightening discussion on Wednesday, March 13th, as Karel, Paige, and MJ delve deeper into the theme of "Be Kind, Age Well"Quotes from this episode:“No matter how much it gets abused, the body can restore balance. The first rule is to stop interfering with nature.” — Deepak Chopra“Our thoughts are transferred into our biology, which means generosity, service, and altruism make us healthier from the inside out, all the while giving us more joy in life.” — Dr. Mark HymanKey Takeaways:The Blue Zones study provides insight into the lifestyle factors that contribute to healthy aging, emphasizing the significance of diet, physical activity, social engagement, and a sense of purpose in promoting longevity and well-being.Harvard's Grant Study on healthy aging underscores the pivotal role of maintaining strong and fulfilling relationships throughout life, highlighting that individuals with close social connections tend to lead happier, healthier, and longer lives.Nourishing social connections and positive relationships are crucial for aging well, as they contribute to overall happiness and well-being.Finding meaning and purpose in life is essential for aging well, as it provides a sense of fulfillment and direction.Self-perception plays a significant role in how well we age, indicating that maintaining a positive outlook and mindset can have profound effects on our overall health and longevity.Kindness is a powerful tool to boost mood, enhance meaning, and improve overall well-being, highlighting the importance of practicing kindness towards oneself and others.Positive emotions and a sense of meaning are interconnected, suggesting that cultivating positivity and purpose in life can lead to improved health outcomes as we age.Micro connections can have significant health benefits, emphasizing the importance of small, meaningful interactions in fostering well-being and social support.Random acts of kindness can make a positive impact on others' lives as well as your own, demonstrating the ripple effect of kindness on overall happiness and community well-being.Chapters:00:00 Introduction03:57 Defining Healthy Aging08:22 The Importance of Lifestyle12:10 Introduction to the Research of Healthy Aging 14:08 Factors for Aging Well: Food and Exercise 20:45 Factors for Aging Well: Sleep 27:00 Factors for Aging Well: Love and Relationships 30:04 The Impact of Relationships on Aging32:45 The Role of Self-Perception in Aging38:30 The Blue Zones and Aging Well43:56 Finding Meaning and Purpose in Aging 49:25 The Power of Kindness in Aging56:11 ConclusionEpisode Resources

Karel and Paige devote this episode to discussing the importance of lifelong learning. Lifelong learning is defined as on-going, voluntary, self-motivated learning in the pursuit of knowledge for either personal or professional reasons. In last week’s episode LH118 — Landing the Job, one of the recommendations was to further improve your skills. This episode expands on that recommendation and explores lifelong learning that is outside of career advancement and opportunities. Karel and Paige provide 11 recommendations for pursuing lifelong learning and highlight its benefits such as personal growth, staying relevant in a changing world, and making a positive impact.Recommendations:Identify Your Learning Style and How You Learn BestTake Stock of Your KnowledgeDetermine Where to Gain KnowledgeUse Google Search, YouTube, Reddit, TikTok, and ChatGPTUtilize Local Libraries and LibrariansRead Books and Listen to AudiobooksWatch DocumentariesExplore Educational PlatformsConsider BootcampsPursue Formal Education and Continuing EducationNon-Obvious Ways of Learning Quotes from the episode:“Strive not to be a success, but rather to be of value." — Albert Einstein“My advice to other disabled people would be, concentrate on things your disability doesn’t prevent you doing well, and don’t regret the things it interferes with. Don’t be disabled in spirit as well as physically.” — Stephen Hawking“You can’t let your failures define you. You have to let your failures teach you.” — Barack ObamaKey Takeaways:Lifelong learning is essential for personal and professional growth, staying relevant in a changing world, and making a positive impact.Identify your learning style and how you learn best to guide your learning journey.Take stock of your knowledge and determine what you want or need to learn.Explore various sources of knowledge, including libraries, books, documentaries, educational platforms, bootcamps, and formal education.Apply and practice what you learn to deepen your understanding and make a positive impact.Chapters:00:00 Introduction01:01 Quotes on Lifelong Learning02:40 Defining Lifelong Learning03:46 Recommendation 1: Identify How You Learn Best05:22 Recommendation 2: Take Stock of Your Knowledge06:26 Recommendation 3: Determine Where to Gain Knowledge06:57 Recommendation 4: Use Google Search and YouTube10:40 Recommendation 5: Utilize Local Libraries12:17 Recommendation 6: Read Books and Listen to Audiobooks15:10 Recommendation 7: Watch Documentaries16:29 Recommendation 8: Explore Educational Platforms18:31 Recommendation 9: Consider Boot Camps21:27 Recommendation 10: Pursue Formal Education23:33 Recommendation 11: Non-Obvious Ways of Learning31:00 Benefits of Lifelong Learning34:54 ConclusionEpisode Resources

Many people are out of work right now, especially in the tech sector. Paige and Karel devote this episode to providing strategies on the entire journey of finding and then Landing the Job. This episode is an expansion of LH55 — Getting the Job where Karel mostly talked about the job interview. You can listen to that episode here. Recommendations:1. Read the job post and job requirements carefully.2. Make sure you satisfy the basic requirements of the job.3. Make sure your application clearly demonstrates your suitability.4. Create multiple resumes, each for a particular job you’re applying for.5. Ask a friend of ChatGPT to review your resume and ways to improve it.6. Take the perspective of the hiring manager and organization executive.7. Don’t unquestioningly follow advice being given (including this advice).8. Continue to improve your skills and experience.9. Consider creating your own job.Quotes from the episode:“Strive not to be a success, but rather to be of value." — Albert Einstein“My advice to other disabled people would be, concentrate on things your disability doesn’t prevent you doing well, and don’t regret the things it interferes with. Don’t be disabled in spirit as well as physically.” — Stephen Hawking“You can’t let your failures define you. You have to let your failures teach you.” — Barack ObamaKey Takeaways:Read and understand job postings to ensure you meet the requirements.Tailor your resume to highlight relevant skills and experience.Use generative AI to improve your resume and make it more compelling.Take the perspective of the hiring manager, be respectful of their time by making your communications succinct.Prepare for video interviews and show up well on camera.Continuously improve your skills and experience to increase your chances of landing a job.Consider creating your own job or exploring alternative work options.Chapters:00:00 Introduction00:43 Insightful Quotes02:00 Learning from Failures03:46 Taking a Different Perspective05:48 Recommendation 1: Read the Job Posting and Requirements08:40 Recommendation 2: Satisfy the Job Requirements10:08 Recommendation 3: Clearly Demonstrate Suitability10:50 Recommendation 4: Tailor Your Resume12:49 Recommendation 5: Use Generative AI or Ask a Friend15:12 Recommendation 6: Take the Perspective of the Hiring Manager23:50 Recommendation 7: Don’t Unquestioningly Follow Advice27:04 Recommendation 8: Improve Your Skills and Experience30:12 Recommendation 9: Create Your Own Job36:26 ConclusionEpisode Resources

In this episode Karel and Paige chat with John R. Miles about his brand new book ‘Passion Struck’. The book outlines his 12 step framework to live a life that truly matters in three sections: Mindset Shifts, Behavior Shifts, and The Psychology of Progress. The steps involved in Mindset Shifts are summarized with some of these wonderfully memorable names: the Mission Angler, Mosquito Auditor, Fear Confronter, and Action Creator. The second section of the book goes through Behavior Shifts including: the Anxiety Optimizer, Originality Embracer, Boundary Magnifier, and Conscious Engager. The third and final section of the book details The Psychology of Progress also known as taking action. In this final section John focuses on taking action, not only talking the talk but also walking the walk and leading with intentional actions to make progress towards becoming ‘Passion Struck’.John R. Miles is a leading authority on intentional behavior change, personal growth, and mattering. He’s a celebrated leader, keynote speaker, and the host of the award-winning podcast “Passion Struck with John R. Miles”. With over two decades of corporate and military leadership experience, he’s the trusted advisor who is sought after by some of the world’s most prominent companies and visionary entrepreneurs. He has been instrumental in generating billions in sales and advising multiple unicorn startups.John’s true passion lies in guiding individuals to live a passion-struck life in every facet. He developed ‘Passion Struck’ out of the desire to create an impact by educating people on how to live a life that truly matters. One where they live better, be better, and positively impact the world.Quotes from this episode:“The mass of men lead lives of quiet desperation.” — Henry David Thoreau"Passion is energy. Feel the power that comes from focusing on what excites you." — Oprah Winfrey "What is defeat in life? It is not merely making a mistake; defeat means giving up on yourself in the midst of difficulty. What is true success in life? True success means winning in your battle with yourself. Those who persist in the pursuit of their dreams, no matter what the hurdles, are winners in life, for they have won over their weaknesses." — Buddhist Philosopher Daisaku IkedaKey Takeaways:Living a life of quiet desperation is a common experience for many people, but it is possible to break free from this and live a passion struck life.Passion Struck is a state of existence where your actions, intentions, and aspirations are deeply infused with an unwavering dedication to personal excellence and self-actualization.The Passion Struck framework consists of 12 steps that guide individuals in becoming passion struck, including mindset shifts, behavior shifts, and deliberate action.Identifying and dealing with human mosquitoes, negative influences in your life, is crucial for personal growth and success.Core values play a significant role in living a passion struck life and making a positive impact on the world.The Passion Struck framework is applicable to anyone, regardless of gender or race, who wants to live a more fulfilling and purposeful life.Chapters:00:00 Introduction02:01 Favorite Quotes03:00 Living Lives of Quiet Desperation05:54 What is Passion Struck?07:53 John R. Miles' Career Journey09:52 The 12 Steps of the Passion Struck Framework17:37 Human Mosquitoes21:58 Core Values26:18 Gender Differences and Risk-Taking29:43 Startups and Taking Action36:58 Why Adopt the Passion Struck Framework?40:53 ConclusionEpisode Resources

In this episode Karel and Paige welcome back, by popular demand, Mandy Kloppers. Mandy has been on the podcast 7 times sharing her insight as a psychologist and cognitive behavioral therapist. In previous episodes Mandy talked with Karel about self-confidence, relationships and mindfulness to name a few of the topics (Please see the bottom of the show notes to listen to past episodes with Mandy). In those episodes Mandy spoke with Karel through the lens of a psychologist and therapist. But in this week's episode Mandy shares with us how she applies the same techniques she teaches her clients in her own life. What you may not know about Mandy is that she has, and continues to live with chronic illnesses in addition to facing many serious health challenges all throughout her life. Mandy talks to us about how she is able to live a fulfilling life and maintain a positive attitude despite her significant health challenges. We often hear from psychologists and therapists discussing these techniques, however, the impact of hearing how Mandy implements these techniques in her own life with great success in addition to her experience as a psychologist and cognitive behavioral therapist is second to none. This is an inspiring episode with amazing insight on how to harness the power of your mindset in order to stay positive and hopeful in the face of life's many adversities. Quotes from this episode:“You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person or you allow it to tear you down. The choice does not belong to fate, it belongs to you.” — Josh Shipp“The truth is we’re all a little bit broken. We must learn to love the broken pieces of ourselves—be gentle and empathetic with ourselves and others.” — Karen Salmansohn“If opening your eyes, or getting out of bed, or holding a spoon, or combing your hair is the daunting Mount Everest you climb today, that is okay.” — Carmen AmbrosioPlease note: This podcast does not provide medical advice, only personal experiences, so please consult your doctor.

Karel is thrilled to welcome Paige Heron to the Life Habits podcast as the executive producer and co-host. We discuss the need for the change, how the idea for Version 2.0 came about, and the rationale for the changes we’re making. We also detail what those changes are. Changes include our brand new website www.lifehabitspodcast.com where you can find all of the Life Habits Podcast episodes and show notes, our updated purpose and tagline, a place to sign up for our newsletter, a brief introduction to the two of us, how to get in touch with us, and everything else you need to know about the podcast.We hope that you’re as excited as we are for the new and improved Version 2.0 of the Life Habits podcast.

My guest for this episode is Paige Heron. I’ve tried to get her on this podcast for a long time to discuss a number of different topics but we landed on a topic that has been and continues to be central to her life, chronic illness, and it’s something that many people don’t understand, especially what is essentially an invisible illness. I too knew very little about the experience of dealing with a chronic illness initially but accompanying Paige to various medical appointments, reading about her conditions, and most importantly listening to her provided me a deeper insight into her experiences and how best to support her. That’s what we discussed during this episode. We delve into Paige’s early life, the physical changes she experienced, her experiences with the medical profession, and we discuss what to do if you have similar experiences or if someone you love does, making sure to seek out appropriate medical expertise and guidance.Quotes from this episode:“No other disease in the history of modern medicine, has been neglected in such a was as Ehlers-Danlos Syndrome” — Professor Rodney Grahame“Every EDS patient knows that one of the hardest parts of our day is the moment we open our eyes and waken into the reality of our bodies, stirred from dreams of ourselves as we used to be, and the futures we imagined we’d have.” ― Michael Bihovsky“When you are frustrated with me because of the things I can not do……Just imagine how frustrated I must be because I’m not able.” — Count My SpoonsLinks from this episode:Ehlers-Danlos SocietyEhlers-Danlos Support UK

Karel continues on with his leveling up series focussing on career transitions. He is again joined by Renee Albert and Herman Colquhoun. In Part 1 of the interview in the LH111, Renee and Herman describe their early lives and their educational journeys together with the pivots each took and the insights they gleaned from the experience. This Part 2 gets into their actual career trajectories and also their involvement in the IBM Racial Equity in Design movement. In this Part 3 we get into what sorts of things talented and successful professionals like Renee and Herman do in addition to their days jobs.

Karel continues on with his leveling up series focussing on career transitions. He is again joined by Renee Albert and Herman Colquhoun. In Part 1 of the interview in the LH111, Renee and Herman describe their early lives and their educational journeys together with the pivots each took and the insights they gleaned from the experience. This Part 2 gets into their actual career trajectories and also their involvement in the IBM Racial Equity in Design movement. We’re planning a Part 3 which will get into what sorts of things talented and successful professionals like Renee and Herman do in addition to their days jobs.

Karel continues on with his leveling up series and this time focusses on career transitions. He is joined by Renee Albert and Herman Colquhoun discussing their fascinating and successful careers. We had so much to talk about so this episode, Part 1, focusses on the education journey. Part 2 will dig into the working journey and additional topics too.

Karel is again joined by popular guest Marie-Josėe Shaar (MJ) for this the second instalment in the Leveling Up series with this episode focusing on The Connections Cure.

Karel’s back with more episodes! In fact, he has a whole new series called Leveling Up. The series takes the topics you’ve learned to date to a whole new level and a set of new topics too.

This is the third episode in the “Checking-in” series focused on coping during the pandemic. Karel devotes this episode on providing ideas to help you stay the course during this long-running pandemic.

Karel is joined by UK Psychologist Mandy Kloppers to discuss mental health during this difficult period of a pandemic and social unrest and to discuss a variety of approaches to coping given different situations and circumstances.

With the overall series tagline for all these years being “staying sane in a crazy world”, Karel was inspired to start record episodes again with a collection of Check-in episodes to help listeners deal with and cope during the Coronavirus pandemic. This, the first in the collection, provides advice on working from home.

Karel continues his occasional series of episodes on major life changes, this time focusing on exploring the world. His guest is Kate Paddison who is currently in Melbourne, Australia. She describes her decision to buy a one-way ticket and explore the world.

Karel devotes this episode to the design methods and tools now available to everyone in order to innovate on products, services, and really anything anyone wants to improve. He summarizes his seven habits of highly effective design thinkers.

Here’s another in the occasional series of episodes on major life changes. This episode focusses on career pivots, that is major career changes, and discusses insights, lessons learned, and advice from someone who has recently gone through this. Karel is joined by Lendy Krantz who is currently Director of Operations and Strategy at WeWork in New York City.

Karel is again joined by Marie-Josée Shaar as they both explore an extension to Marie-Josée's Sleep, Food, Mood, and Exercise theme by focusing on mood and the quality of relationships yielding love, caring, and connectedness. 

This is the first of an occasional series of episodes on major life changes. This episode Karel deals with the topic of creating your own job and he's joined by Chui Chui Tan from Bristol, England who details her story of quitting her job of many years to start her own company.  

Karel celebrates the 100th episode of the podcast series by thanking his listeners and his guests and then reviewing briefly each of the episodes in the series.

Karel's back with a podcast episode dealing with the important topic of diversity and inclusion. In addition to reviewing previous episodes related to the topic and providing some inspirational quotes, Karel focuses on three habits: Recognizing and eliminating bias, understanding and empathizing, and championing and celebrating. He finishes up the episode talking about the episodes to come which will focus on insights from people who have gone through significant life changes. 

Karel expands on his previous episodes dealing with career advice to make the case for approaching career health much like we know how to deal with physical health by doing workouts, journals, and checkups. 

Many parts of the world are experiencing unprecedented levels of uncertainty due to political, economic, and religious types of instability. This episode will give you ways of dealing with uncertainty, becoming an agent of change, and having personal impact. 

The results of a listener poll led to a request for an episode on Mindful Meditation and Karel delivered on that request in this episode. Karel talks about the research evidence for the benefits and then provides guidance of practicing mindfulness and meditation. 

Karel is joined by Cynthia Tripathi to talk about her first book "Escaping Average". Karel and Cynthia discuss ways of upping your game in the areas of mental state, health, career, finance, and social life. 

Karel is again joined by UK Psychologist Mandy Kloppers to discuss recognizing and then fixing common errors in thinking. 

In response to listener suggestions, Karel devotes this episode to three themes for developing and applying social intelligence to entrepreneurial, intrepreneurial, and self-improvement initiatives.

After conducting a poll with listeners via social media as to what topic to focus on next, Karel determined that Optimizing Happiness was far and away the most asked for. Karel builds on the foundation that was built in LH84 - Being Happier to provide additional advice in this episode to further hone particular habits to achieve even greater levels of happiness in life. 

Karel hasn't recorded episodes lately because he's been traveling a lot so he thought he'd dedicate his first new episode to the topic of providing advice to optimize travel. 

Inspired by Emma Watson's UN speech, Karel devotes this episode to providing advice for woman and men to promote gender equality. 

Karel devotes this episode to the critically important habit of developing empathy.

Karel is back after a hiatus and devotes this episode to understanding what insights and lessons sports can provide in improving our life skills. 

Karel is joined again by Marie-Josée Shaar this time to address the errors in thinking that can hurt your health and what you can do to prevent them from doing so. 

Want to apply the power of Positive Psychology to business and to your working life? Karel is joined by Margaret Greenberg for this episode discussing the book she wrote with Senia Maymin, "Profit from the Positive: Proven Leadership Strategies to Boost Productivity and Transform Your Business". 

Karel addresses listener questions and introduces affirmations and mindfulness together with guest UK Psychologist Mandy Kloppers. 

Karel devotes this episode to the topic of being happier and summarizes a list of ten items from Positive Psychology that you can start to do right away to be happier. He also recommends a new social network focused on increasing happiness in the world, called Happier.com.

Karel devotes this episode to listener questions on the topic of communication challenges. 

Karel is again joined by UK Psychologist Mandy Kloppers as they address a listener question asking for advice on dealing with change.

Karel devotes this episode to a listener suggestion to address becoming more productive using technology. Karel discusses four major themes 1) doing things more efficiently, doing more things at once sensibly, doing fewer things at once sensibly, and doing nothing.

Karel is again joined by Marie-Josée Shaar this time to discuss four approaches to creating cultures of wellness. Make sure to visit Marie-Josée's website smartsandstamina.com which also includes a link to her book. For further information on this topic, make sure to visit positivepychologynews.com.

In response to a listener suggestion, Karel devotes this episode to various ways of improving your personal impression management using the techniques and approaches from product marketing.

Karel devotes this episode to listener requests along the theme of staying true to yourself. He addresses awareness, consistency, and strength.

Karel addresses five questions listeners submitted on the topic of workplaces challenges.  The questions deal with communicating across age and experience level differences, knowing who to trust, workplace bullying, managing anger outbursts, and working effectively with a world-wide team.

This episode is a tribute to Karel's mother who passed away recently and reflects on seven of the life lessons she taught, lived, and modeled, and will serve as her gift and legacy.

Would you like to be more aware of bullying of various types and what can be done about it?  This was a topic that rose to the top of our Facebook poll of listeners.  Karel has university student, George Janeteas, as his guest on bullying in general and cyber-bullying in particular.  You can find more about George at his website at georgejaneteas.ca.  George also provided the following additional resources: the Trevor Project, Youth Line, Kids Help Phone, and Prevnet.

This episode is a tribute to the late Stephen Covey, the author of the seminal book "The Seven Habits of Highly Effective People".  Karel discusses the influence Covey has had on listeners, himself, and the world.  He then provides a few quotes and briefly summarizes Covey's seven habits.

Karel dedicates this episode to a set of questions submitted by listeners on the theme of relationships and is again joined by UK Psychologist Mandy Kloppers. The questions address how to deal with infidelity, getting over a failed relationship, and dealing with parents as they are progressing through a divorce. Mandy has also written further on these topics on her blog, specifically "infidelity" and "end of a relationship".

After having heard Carol Dweck being interviewed on the Harvard Business Review podcast and checking with the Life Habits listeners on the Facebook page, Karel decided to read Carol's book "Mindset: The New Psychology of Success" and to dedicate this episode to its major insights and recommendations. Learn how to transition your thinking from a fixed mindset to one leading to growth in all aspects of your life.

At the suggestion of a listener, Karel devotes this episode to the topic of "Doing the Right Thing" and provides some practical advice on what to consider in weighing options when needing to make an ethical/moral decision.

Would you like a broader perspective on managing your money?  At the suggestion of a listener, Karel provides both a conceptual perspective and some practical advice on managing money in this episode.

In response to a listener question, Karel provides advice on the process to use to stop worrying, including the identification of your degree of control and taking action on the basis of this.

Karel summarizes key insights from Daniel H. Pink's book "Drive: The Surprising Truth About What Motivates Us", on the recommendation of a podcast listener. He summarizes the alternatives to "carrot and stick" approaches which include a focus on Autonomy, Mastery, and Purpose.  Find out more about Dan Pink and how to get a copy of his book.

Karel is again joined by guest UK Psychologist Mandy Kloppers to address a listener request about professional help.  Mandy outlines when you seek help, what types of help are available, and what to expect so that you can get the most out of any professional help you seek. More information and advice on a number of topics from Mandy can be found on her YouTube channel and on her website.

Karel is joined again by guest Marie-Josée Shaar who describes five simple, lazy, ways to get in shape based on the content in her great new book Smarts and Stamina: The Busy Person's Guide to Optimal Health and Performance, which she authored with occasional guest on the podcast, Kathryn Britton.

Karel reflects on the life of Steve Jobs and discusses his life lessons as conveyed through Walter Isaacson's authorized biography "Steve Jobs" and Steve's 2005 Stanford Commencement Address.  You may also want to check out Karel's blog post on Steve Jobs's contributions to design.

Are you still getting stuck and lacking sufficient motivation? Karel devotes this episode to using visualization of the goal and progress toward the goal as additional means of increasing your motivation and being successful. These techniques are applicable to virtually all the areas of focus and topics covered in this podcast series.

Many people either don't take time off or do so only with others. Karel devotes this episode to advice for taking time for yourself via five Rs.

Want to make a difference in life, at home, at work, or throughout all society? Karel devotes this episode to an approach to plan and make progress on this topic.

Want to improve your overall sense of well-being?  Master gratitude. Karel is joined on this episode by guest Kathryn Britton who is the author of "Gratitude: How to Appreciate Life's Gifts". You can reach Kathryn by sending her email at [email protected].

Clinical Psychologist Dr. Guy Winch joins Karel on this episode to provide a set of quotes and top 10 tips for learning to complain effectively. Guy is the author of a great book on the topic called "The Squeaky Wheel: Complaining the right way to get results, improve your relationships, and enhance self-esteem".  Learn more about Guy at his website, Facebook page, or on Twitter.

At the suggestion of an Australian listener, Karel solicited questions from listeners and devotes this episode to providing answers to three listener questions.

Want to improve your interpersonal communication? Learn how to listen authentically. In this episode, Karel provides 10 ideas for developing the habit of authentic listening.

Whether you're interested for health, the environment, ethics, or just to eat tasty food, this episode will help you with moving toward a plant-based diet and provide you with 10 practical progressive steps to get there. Karel has long-time vegetarian advocate Dilip Barman as his guest on this episode. Dilip makes reference to two websites during the session: the first is an article on FAO and the second is an article on the Guardian website.  For more information, you can visit Dilip's own website, his cooking site, his photography site, and the International Vegetarian Union site, and also the Triangle Vegetarian Society site.  Please note that there is a knocking sound during parts of the podcast which we've done the best to try to edit out but still is able to be heard in certain places.  Apologies for any annoyance this may cause you while listening to this episode.

Want to get into shape?  Karel has guest Marie-Josee Shaar back again this time providing advice on the exercise part of her Sleep, Food, Mood, and Exercise system.  Make sure to visit Marie-Josee's website and sign up for her amazing newsletter.

Need advice on getting that next job, a new position in your current organization, or any other situation where you'll be evaluated and assessed?  Karel devotes this episode to outlining 10 practical tips for preparing for and handling the interview.

Want to learn to achieve a deep state of relaxation?  Karel provides this special episode with guided instruction to achieve deep progressive muscle relaxation. This episode can be listened to whenever you would like to achieve deep relaxation and it is recommended that you only listen to it in a private and quiet setting with no distractions. The background music used on this episode is Antonio Vivaldi's Sonata 5 Largo (I & III) performed by the Telemann Trio and is used courtesy of Musopen (musopen.org).

Confirmation bias is the cause of many of the problems in relationships, communities, and the world. Learn how to recognize and start to conquer it.

Do you tend to take things personally more than you should?  Karel devotes this episode to a listener request to address the topic of taking things personally. After discussing some developmental and individual difference dimensions related to the topic and some relevant quotes, he provides advice for improving in this important area via a top 10 list.

Do you have difficulty with sleep?  Karel has guest Marie-Josee Shaar back again to do a follow-up drill-down episode on the topic of sleep. Check out Marie-Josee's website at SmartsandStamina.com.

Do you want to improve your skills for managing people either in a formal management position or an informal one (as a parent, coach, etc.)?  In response to a listener request, Karel devotes this episode to providing practical advice for becoming more effective in the management of people.

Do you tend to be too passive or too aggressive? Do you want to optimize the effectiveness of your communication?  Karel devotes this episode to providing advice on becoming appropriately assertive.

Are you dealing with a difficult person in your life? In response to a listener request, Karel provides 10 suggestions for dealing with difficult people.

Do you have to work with others in groups? Pretty well everyone does. Do you want to improve the teamwork exhibited by those teams? In response to a listener request, Karel devotes this episode to the various ways teamwork can be optimized.

Do you think about the insights you've gleaned from your parents and family?  Have you captured and communicated them?  Karel recommends that you do and provides a top 10 list to provide you some advice on how to do it.

In response to a listener request, Karel provides a brief recap and review of each of the podcast episodes recorded to date, episode 1 through to episode 44.  See which episodes you missed or want to listen to again.  Also, consider recommending a particular episode to a friend or the whole series.

Do need help in getting advice and finding a mentor.  That's the focus of this episode.  Karel goes through the top 10 list of suggestions for approaching getting appropriate help and also giving it as well.  Please refer to the show notes for episodes 32, 42, and 40 for contact details for people you can contact for professional advice as well.

Are you stuck or in a rut?  Are you finding that you're not able to get going effectively on the improvements you'd like to make to your life?  This episode is devoted to getting you unstuck so that you can make effective progress on whatever improvements you'd like to make in your life with a practical set of top 10 items.

Joining Karel for this episode is Marie-Josee Salvas Shaar.  While most other episodes deal with a single topic, this one is different in that it deals with four topics and, importantly, the integration of them together - sleep, food, mood, and exercise.  Refer to the top 10 list on this site and visit Marie-Josee's website for more information.

Take some time to step back, reflect, and provide feedback.  Karel gives a preview of what topics are on the candidate list for future episodes and then provides a top 10 list for reflecting and providing feedback on this and other podcasts and similar technology mediated content and conversations.

Learn to develop Psychological Capital during this episode when Karel has special guest Kathryn Britton back again.  Kathryn was also on Episode 16 and talked that time about Positive Psychology.  This time she focuses on Hope and Resilience the latter of which she has also recently co-edited a book on which is available at Amazon.  She is also available for individual coaching sessions. You can reach her at Theano Coaching.

Do you find that the meetings you lead and/or attend aren't as effective as they could be?  Karel provides a context for evaluating the cost of a meeting and the resulting need for increased effectiveness and then provides a top 10 list of practical advice to use in making meetings you lead as a formal leader or as an emergent one much more effective and enjoyable.

In this episode, Karel takes the approaches, methods, and techniques used in product design and applies them to designing the product, you.  The quotes and top 10 list provide you a way to think about and approach self-improvement by designing your life.

Have you wondered how long it should take to develop a skill into a habit?  In response to a listener request, Karel addresses the very important topic in this episode.  He describes the factors that determine the length of time that it takes and then summarizes the rules of thumb for simple and complex behaviors as well as what it takes to get to mastery.  The top 10 list for this episode provides advice on optimizing the realization of the development of skills into habits.

In response to a listener request, Karel reviews key points from ten previous episodes in order for you to assess your progress, celebrate successes and identify additional areas of continued and intensified focus.

Want to improve the presentations you give?  Whether you're in school or beginning your career and just starting to give presentations or you're a veteran presenter, Karel provides advice on how to improve the overall effectiveness of your presentations.  He addresses the following topics: audience, objectives, three main points, duration, slides/structure, graphics/text, audio-video/animation, humor, practice, and delivery.

Does your life feel out of control? Are you not spending time on the things you think are important in life? In this episode, Karel summarizes some insightful quotes and then reviews ten ideas for optimizing the balance and integration of the work and non-work aspects of your life.

Want to improve your electronic communication?  Karel devotes this longer than usual episode on the topic of electronic communication which includes everything from Facebook and Twitter to texting, instant messaging, e-mail, conference calling, and video conferencing.  Karel provides advice on increasing your effective use of these mechanisms as well as how to limit them as well.

Karel is joined on this episode by special guest UK Psychologist Mandy Kloppers who discusses the important topic of self-confidence.  Mandy shares her favorite quotes on the topic and outlines her top 10 ideas for increasing self-confidence. Mandy also recommends the book Mind over Mood as a particularly good source of information on this topic. If you live in the UK, you can also checkout the innovative service she founded called text-tonic. If you live outside the UK, you can still visit the website but for now can't make use of the mobile/cell phone service itself.

How are the various relationships in your life doing? Karel focuses this episode on the topic of relationships - taking stock, increasing, decreasing, and deepening them across all contexts and roles within your life.  He also provides advice on improving the quality of relationships, something that is so important to the overall quality of all our lives.

Having trouble staying focussed with everything going on in your life?  Karel devotes this episode to the topic of getting and staying focussed and shares his thoughts and ideas so that you can improve your approach to this important aspect of your life.

Want to further develop and hone your leadership skills?  Whether you're a political or business leader, a little league coach, a parent or student, a formal designated leader or an emergent one, the advice Karel provides in this episode will help you improve your leadership skills. The problem with the initial mp3 file for this episode is now fixed. Sorry for any inconvenience.

Want to make New Year's resolutions that will last?  Karel devotes this episode to providing advice on determining how to select appropriate resolutions and how to make sure that you'll be able to successfully carry them out.

Want to get better at expressing gratitude?  Most people don't express gratitude enough.  Karel summarizes some good thinking on this topic and then provides 10 ideas for understanding gratitude and getting good at expressing it yourself.

Do you have the necessary level of resilience to deal with the changes happening in the world?  Karel outlines the concept of personal resilience in this episode and provides ten ideas to develop into habits that will increase your capacity to deal with major changes, the results of them, and ways to turn challenges into opportunities.

Want to make sense of blogs, mini-blogs, and podcasts?  Karel devotes this episode to describing the current trends in blog and podcast technologies (Google Alerts, Twitter, iTunes) and providing specific advice on how to find the content that is of interest to you using these technologies.  The top 10 list for this episode provides Karel's specific recommendations of blogs and podcasts.  Feel free to provide any recommendations you may have for blogs and podcasts via comments on this site or in an e-mail to [email protected].

Feeling stressed?  Karel devotes this episode to a set of ideas and skills to develop into routine habits to help you manage stress on a day-to-day basis.  After summarizing the ever popular insightful famous quotes on the topic, Karel starts by helping you understand your circle of influence then describes a series of practical techniques and encourages listeners to try them and assess progress in using them.  He also briefly outlines but doesn't provide the detailed instructions for practicing a technique called Progressive Muscle Relaxation.  Here is some further information on this technique.

How are things working out for you?  Every once in a while it's good to take stock of how things are going.  Inspired by a listener suggestion, Karel takes this episode to review key ideas from previous podcasts and provide additional perspectives on them in order for you to check your progress and make any necessary mid-course corrections.

Haven't been getting certain things done?  Many people procrastinate and don't know how to stop.  In this episode, Karel reads some insightful quotes on the topic of procrastination and then takes listeners through 10 ideas for dealing with it and developing life-long habits to prevent getting into cycles of procrastination. He also summarizes the feedback received regarding the format of the podcast which strongly favored sticking with the current 30-40 minute length and content. Thanks so those of you who provided feedback.

Is your life getting too complicated?  Most people experience this and don't know how to go about dealing with it.  In this episode, Karel reads the usual famous quotes to get started and then summarizes 10 ideas for taking stock of your life and systematically simplifying it.  In response to a listener request, the famous quotes are now going to be made available starting with this episode right in the mp3 file along with the top 10 list.

Everyone wants to be more creative but few know how to go about it.  After reviewing some insightful and thought-provoking famous quotes on the topic, Karel details 10 ideas for fostering creativity.  The approaches are applicable to work situations involving products, services, and processes but equally to your personal and home life.  At the end of the episode, Karel also asks for input on a suggestion for improving the podcast series by providing short 5-8 minute daily refresher podcast episodes.

Many people hang on to resentment, hurt, and anger.  Many people also haven't experienced the power of helping others.  This episode provides you with 10 ideas for skills to develop into habits so that you can appropriately and regularly express forgiveness and compassion.

After the basic needs in life are met, many people still look for something else that will make their life everything that it can be.  Maslow's hierarchy of needs provides a context for this and his work on self-actualization outlines the attributes people have who have achieved the highest levels of personal fulfillment.  Karel summarizes Maslow's hierarchy approach and then uses it as the basis for a proposed set of 10 ideas for you to develop into self-actualization skills and, in time, habits.

Most people find themselves getting angry and reacting in ways that they later regret.  After providing some description of what happens in the body and setting the context with some insightful quotes, Karel details ten ideas for skills to develop into habits that can help you to control your emotions, like anger, rather than them controlling you.

A new area in the field of psychology is Applied Positive Psychology.  Karel interviews Kathryn Britton a professional coach who specializes in this area. Kathryn describes the major career changes she made to become become an expert in Applied Positive Psychology.  She outlines its history and the major themes it addresses given practical examples of each.  Discussion in the episode mentions Kathryn's website, blog, and the newsletter to which she is a regular contributor.

Some people just dream of success while others actually achieve it.  After reading some insightful quotes on the topic, Karel summarizes 10 ideas for you to develop into skills and in turn into habits to increase the likelihood of you being clear about what success means to you and then systematically achieving it.  He also reads a comment from a listener regarding a previous podcast which includes the recommendation for a book titled "Screamfree Parenting" by Hal Runkel.

The sexes are different.  Karel reviews some surprising recent research findings regarding gender differences, provides some personal context for the topic, and then summarizes 10 ideas for developing some good skills in this area which can be honed into life habits.  Karel deals with topics having to do with equality, ideas for cross-gender learning yielding optimized androgyny, and advice regarding the celebration of one's gender including its strengths and advantages.  Karel recommends the book "Why Gender Matters" by Leonard Sax which can also be found at audible.com.

Technology pervades all aspects of our lives.  This episode provides you with advice to make technology work for you rather than you being a slave to it.  Karel gives advice on how to control the inputs, which are often technology interruptions, and the outputs, which are your ways of taking action.  He also provides his usual list of 10 items to consider in this case to optimize the aspects of your life that have to do with technology.  During the podcast, Karel mentions several products or tools.  Here are the links to those that were mentioned, audible.com, post-it notes, Facebook, and Google Reader.

Tom Friedman wrote the best-seller "The World is Flat" and described how the world was becoming smaller and more interconnected as a result of, among other things, the advancement of technology.  After quoting some statistics regarding internet, blog, and podcast use worldwide, Karel makes the case for being more aware of and sensitive to global audiences and cultures.  He summarizes 10 skills that should be considered on this topic for honing into habits in order to more effectively deal with a flat world.  He also makes reference to avoiding cultural faux pas.

Spoken language is one of the most important abilities humans possess but, surprisingly, also often the most neglected in terms of skill development.  The last episode dealt with spoken language as it relates to public speaking, an activity that is most feared by many people.  This episode deals with person-to-person, or interpersonal, communication which everyone does everyday.  After reviewing some insightful famous quotes on the topic, Karel summarizes 10 key habits do develop in order to optimize your interpersonal communication.  These are as as important to a business setting as they are to a non-business one.  Further honing these skills into habits will dramatically improve your communication skills and, in turn, your overall effectiveness and the quality of your relationships with others.

Being effective at public speaking is among the most important skills to have yet most people fear speaking in public and lack some of the skills to be effective at it.  Karel provides advice regarding 10 valuable habits to develop in this important aspect of life.  He discusses relevance to work as well as non-work settings.

This episode deals with the important topic of fitness both in terms of doing it for life and gleaning the benefits that include a better and longer life. After reading some famous quotes on the topic of fitness, Karel provides 10 things to think about regarding fitness. The first three deal with ways of thinking about the importance and the benefits of optimal fitness and the remaining seven deal with the development of specific fitness habits. This guidance assumes that you are in contact with your doctor to ensure that there are no medical reasons that would prevent you from engaging in an exercise program.

This episode deals with the important topic of Authentic Parenting. Whether you're a parent now, planning to be one in the future, or simply want to understand the world of parenting better, this is for you. Based on the first-hand experience of being a parent of four kids, observing the parenting of others, and the academic literature, Karel provides his list of 10 most important habits for being an authentic parent. These ideas will help you to be a better parent, make parenting less stressful, and lead to more enjoyment of your role as parent as well as give your kids the optimal family environment within which to flourish in life.

Building on Episode 6 which dealt with the topic of Career Planning, this episode addresses Career Strategies.  Karel provides 10 strategies for choosing a career and being successful in it.  The ideas are relevant to those who are still in school and just thinking about future careers, those at the start of their career in order to enhance their success, and those well into their career who are looking for further career optimization or an alternative career.

Whether you're still in school and haven't started your career, just got your first job, or in mid-career, the topic of career planning is hugely important.  As Lewis Carroll said, "If you don't know where you are going, any road will get you there."  Most people don't pay enough attention to career planning or think about it too narrowly and then wonder why they don't have the career they truly wanted.  Karel addresses this topic by introducing three factors that he believes are key to consider during pre-career, early career, and mid-career planning.  He then takes each and gives advice on how to approach making progress in a tangible way.

The mind is amazingly powerful. We can either control it or be controlled by it. This episode is all about being aware of what your mind is capable of doing when you don't control it and, once you're aware of it, to take control. Karel quotes Marcus Aurelius, who said, "You have the power over your mind - not outside events. Realize this and you will find strength". Karel gives a few examples of the power of the mind and the ways in which it can take control without our knowledge.

One of the most important habits to learn is to stay positive no matter what the stimulus and now matter what the context. Karel starts off this episode by quoting Helen Keller who said, "when one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one which has been opened for us". The episode includes a story about a university coach who was overly negative but whose behavior changed dramatically when confronted to an unwavering positive reaction. We have the power to decide how to react to a stimulus and if we decide to take the negative reaction it often yields less than optimal results; when we react positively, the outcomes are often much more favorable. Karel gives examples of positive approaches in situations regarding work and career, relationships, parenting, and health. In each, a specific positive approach can yield incredibly desirable outcomes.

Karel Vredenburg focuses on time management in this episode. You might be thinking, "I don't have time for that!" but after listening and taking the advice given you will have a lot more time to devote to the important items in your life. Karel starts off by quoting Thomas Edison who said, "Time is really the only capital that any human being has, and the only thing he can't afford to lose." to reinforce the importance of valuing time and thus managing it effectively.Karel discusses taking control of your time, yearly and weekly time scales, prioritizing the roles you play, and then has specific advice on new habits to consider for use on the job including default meeting length, staying focussed during meetings, deciding whether a meeting, a phone call, an e-mail, or an IM chat is most appropriate and efficient. His advice for the rest of your life includes multitasking with an iPod, using audible.com to get your reading material, listening to podcasts, switching phone to voicemail and text messaging, subcontracting work at home, assigning tasks to kids and making their allowance contingent on the work, scheduling time for each family member, and also to watch out for over-scheduling activities at home and leaving some time for spontaneous activities.

Karel Vredenburg welcomes listeners to this new podcast series and provides an overview of the content, format, and frequency. He also introduces the first topic - starting with the end in mind and finishes up by inviting listeners to provide feedback via the website or gmail.

Karel continues on with his leveling up series focussing on career transitions. He is again joined by Renee Albert and Herman Colquhoun. In Part 1 of the interview in the LH111, Renee and Herman describe their early lives and their educational journeys together with the pivots each took and the insights they gleaned from the experience. This Part 2 gets into their actual career trajectories and also their involvement in the IBM Racial Equity in Design movement. In this Part 3 we get into what sorts of things talented and successful professionals like Renee and Herman do in addition to their days jobs.

Karel continues on with his leveling up series focussing on career transitions. He is again joined by Renee Albert and Herman Colquhoun. In Part 1 of the interview in the LH111, Renee and Herman describe their early lives and their educational journeys together with the pivots each took and the insights they gleaned from the experience. This Part 2 gets into their actual career trajectories and also their involvement in the IBM Racial Equity in Design movement. We’re planning a Part 3 which will get into what sorts of things talented and successful professionals like Renee and Herman do in addition to their days jobs.

Karel continues on with his leveling up series and this time focusses on career transitions. He is joined by Renee Albert and Herman Colquhoun discussing their fascinating and successful careers. We had so much to talk about so this episode, Part 1, focusses on the education journey. Part 2 will dig into the working journey and additional topics too.

Karel is again joined by popular guest Marie-Josėe Shaar (MJ) for this the second instalment in the Leveling Up series with this episode focusing on The Connections Cure.

Karel's back with more episodes! In fact, he has a whole new series called Leveling Up. The series take the topics you've learned to date to a whole new level and a set of new topics too.

This is the third episode in the "Checking-in" series focused on coping during the pandemic and beyond. Karel devotes this episode on providing ideas to help you stay the course during this long-running pandemic.

Karel is joined by UK Psychologist Mandy Kloppers to discuss mental health during this difficult period of a pandemic and social unrest and to discuss a variety of approaches to coping given different situations and circumstances.

With the overall series tagline for all these years being “staying sane in a crazy world”, Karel was inspired to start record episodes again with a collection of Check-in episodes to help listeners deal with and cope during the Coronavirus pandemic. This, the first in the collection, provides advice on working from home.

Karel continues his occasional major life changes episode series this time interviewing world traveler Kate Paddison.

Karel devotes this episode to design methods and tools everyone can use to be more innovative. He summarizes his seven habits of highly effective design thinkers.

Karel is joined by Lendy Krantz of WeWork to discuss insights, lessons learned, and advice on career pivots.

Karel and Marie-Josée Shaar explore an extension to Sleep, Food, Mood, and Exercise by focusing on love, caring, and connectedness.

Karel interviews Chui Chui Tan who quit her job to start her own company.

Karel's back with an episode dealing with the important topic of diversity and inclusion providing specific advice on three areas of focus.

Karel expands on his previous episodes dealing with career advice by making the case for approaching career health much like we know how to deal with physical health by doing workouts, journals, and checkups.

This episode will give you ways of dealing with uncertainty, becoming an agent of change, and having personal impact.

The top request on a listener poll was for an episode on Mindfulness and Meditation so Karel devotes this episode to that topic. He discusses the research evidence regarding the benefits and then gives guidance on practicing mindfulness and meditation.

Karel is joined by Cynthia Tripathi, the author of Escaping Average. Karel and Cynthia discuss ways of upping your game in the areas of mental state, health, career, finance, and social life.

Karel is again joined by UK Psychologist Mandy Kloppers to discuss recognizing and fixing common errors in thinking.

In response to listener suggestions, Karel devotes this episode to three themes for developing and applying social intelligence to entrepreneurial, intrepreneurial, and self-improvement initiatives.

After conducting a poll with listeners via social media as to what topic to focus on for this episode, it was determined that Optimizing Happiness was far and away the most ask for. Karel builds on the foundation that was established in LH84 on Being Happier to provide additional advice to further hone particular habits to achieve even greater levels of happiness in life.

Karel has been traveling a lot and hasn't recorded episodes lately so he decided to devote this return episode to the topic of optimizing travel.

Inspired by Emma Watson's UN speech, Karel devotes this episode to providing advice for women and men to promote gender equality.

Karel devotes this episode to the critically important habit of developing empathy for others.

Karel is back after a hiatus and devotes this episode to understanding what insights and lessons sports can provide in improving our life skills.

Karel is joined again by Marie-Josée Shaar this time to address the errors in thinking that can hurt your health and what you can do to prevent them from doing so.

Want to apply the power of Positive Psychology to business and to your working life? Karel is joined by Margaret Greenberg for this episode discussing the book she wrote with Senia Maymin, "Profit from the Positive: Proven Leadership Strategies to Boost Productivity and Transform Your Business".

Karel addresses listener questions and introduces affirmations and mindfulness together with guest UK Psychologist Mandy Kloppers.

Karel devotes this episode to the topic of being happier and summarizes a list of ten items from Positive Psychology that you can start to do right away to be happier. He also recommends a new social network focused on increasing happiness in the world, called Happier.com.

Karel devotes this episode to listener questions on the topic of communication challenges.

Karel is again joined by UK Psychologist Mandy Kloppers as they address a listener question asking for advice on dealing with change.

Karel devotes this episode to a listener suggestion to address becoming more productive using technology. Karel discusses four major themes 1) doing things more efficiently, doing more things at once sensibly, doing fewer things at once sensibly, and doing nothing.

Karel is again joined by Marie-Josée Shaar this time to discuss four approaches to creating cultures of wellness. Make sure to visit Marie-Josée's website smartsandstamina.com which also includes a link to her book. For further information on this topic, make sure to visit positivepychologynews.com.

In response to a listener suggestion, Karel devotes this episode to various ways of improving your personal impression management using the techniques and approaches from product marketing.

Karel devotes this episode to listener requests along the theme of staying true to yourself. He addresses awareness, consistency, and strength.

Karel addresses five questions listeners submitted on the topic of workplaces challenges. The questions deal with communicating across age and experience level differences, knowing who to trust, workplace bullying, managing anger outbursts, and working effectively with a world-wide team.

This episode is a tribute to Karel's mother who passed away recently and reflects on seven of the life lessons she taught, lived, and modeled, and will serve as her gift and legacy.

Would you like to be more aware of bullying of various types and what can be done about it? This was a topic that rose to the top of our Facebook poll of listeners. Karel has university student, George Janeteas, as his guest on bullying in general and cyber-bullying in particular. You can find more about George at his website at georgejaneteas.ca. George also provided the following additional resources: the Trevor Project, Youth Line, Kids Help Phone, and Prevnet.

This episode is a tribute to the late Stephen Covey, the author of the seminal book "The Seven Habits of Highly Effective People". Karel discusses the influence Covey has had on listeners, himself, and the world. He then provides a few quotes and briefly summarizes Covey's seven habits.

Karel dedicates this episode to a set of questions submitted by listeners on the theme of relationships and is again joined by UK Psychologist Mandy Kloppers. The questions address how to deal with infidelity, getting over a failed relationship, and dealing with parents as they are progressing through a divorce. Mandy has also written further on these topics on her blog, specifically "infidelity" and "end of a relationship".

After having heard Carol Dweck being interviewed on the Harvard Business Review podcast and checking with the Life Habits listeners on the Facebook page, Karel decided to read Carol's book "Mindset: The New Psychology of Success" and to dedicate this episode to its major insights and recommendations. Learn how to transition your thinking from a fixed mindset to one leading to growth in all aspects of your life.

At the suggestion of a listener, Karel devotes this episode to the topic of "Doing the Right Thing" and provides some practical advice on what to consider in weighing options when needing to make an ethical/moral decision.

Would you like a broader perspective on managing your money? At the suggestion of a listener, Karel provides both a conceptual perspective and some practical advice on managing money in this episode.

In response to a listener question, Karel provides advice on the process to use to stop worrying, including the identification of your degree of control and taking action on the basis of this.

Karel summarizes key insights from Daniel H. Pink's book "Drive: The Surprising Truth About What Motivates Us", on the recommendation of a podcast listener. He summarizes the alternatives to "carrot and stick" approaches which include a focus on Autonomy, Mastery, and Purpose. Find out more about Dan Pink and how to get a copy of his book.

Karel is again joined by guest UK Psychologist Mandy Kloppers to address a listener request about professional help. Mandy outlines when you seek help, what types of help are available, and what to expect so that you can get the most out of any professional help you seek. More information and advice on a number of topics from Mandy can be found on her YouTube channel and on her website.

Karel is joined again by guest Marie-Josée Shaar who describes five simple, lazy, ways to get in shape based on the content in her great new book Smarts and Stamina: The Busy Person's Guide to Optimal Health and Performance, which she authored with occasional guest on the podcast, Kathryn Britton.

Karel reflects on the life of Steve Jobs and discusses his life lessons as conveyed through Walter Isaacson's authorized biography "Steve Jobs" and Steve's 2005 Stanford Commencement Address. You may also want to check out Karel's blog post on Steve Jobs's contributions to design.

Are you still getting stuck and lacking sufficient motivation? Karel devotes this episode to using visualization of the goal and progress toward the goal as additional means of increasing your motivation and being successful. These techniques are applicable to virtually all the areas of focus and topics covered in this podcast series.

Many people either don't take time off or do so only with others. Karel devotes this episode to advice for taking time for yourself via five Rs.

Want to make a difference in life, at home, at work, or throughout all society? Karel devotes this episode to an approach to plan and make progress on this topic.

Want to improve your overall sense of well-being? Master gratitude. Karel is joined on this episode by guest Kathryn Britton who is the author of "Gratitude: How to Appreciate Life's Gifts". You can reach Kathryn by sending her email at [email protected].

Clinical Psychologist Dr. Guy Winch joins Karel on this episode to provide a set of quotes and top 10 tips for learning to complain effectively. Guy is the author of a great book on the topic called "The Squeaky Wheel: Complaining the right way to get results, improve your relationships, and enhance self-esteem". Learn more about Guy at his website, Facebook page, or on Twitter.

At the suggestion of an Australian listener, Karel solicited questions from listeners and devotes this episode to providing answers to three listener questions.

Want to improve your interpersonal communication? Learn how to listen authentically. In this episode, Karel provides 10 ideas for developing the habit of authentic listening.

Whether you're interested for health, the environment, ethics, or just to eat tasty food, this episode will help you with moving toward a plant-based diet and provide you with 10 practical progressive steps to get there. Karel has long-time vegetarian advocate Dilip Barman as his guest on this episode. Dilip makes reference to two websites during the session: the first is an article on FAO and the second is an article on the Guardian website. For more information, you can visit Dilip's own website, his cooking site, his photography site, and the International Vegetarian Union site, and also the Triangle Vegetarian Society site. Please note that there is a knocking sound during parts of the podcast which we've done the best to try to edit out but still is able to be heard in certain places. Apologies for any annoyance this may cause you while listening to this episode.

Want to get into shape? Karel has guest Marie-Josee Shaar back again this time providing advice on the exercise part of her Sleep, Food, Mood, and Exercise system. Make sure to visit Marie-Josee's website and sign up for her amazing newsletter.

Need advice on getting that next job, a new position in your current organization, or any other situation where you'll be evaluated and assessed? Karel devotes this episode to outlining 10 practical tips for preparing for and handling the interview.

Want to learn to achieve a deep state of relaxation? Karel provides this special episode with guided instruction to achieve deep progressive muscle relaxation. This episode can be listened to whenever you would like to achieve deep relaxation and it is recommended that you only listen to it in a private and quiet setting with no distractions. The background music used on this episode is Antonio Vivaldi's Sonata 5 Largo (I & III) performed by the Telemann Trio and is used courtesy of Musopen (musopen.org).

Confirmation bias is the cause of many of the problems in relationships, communities, and the world. Learn how to recognize and start to conquer it.

Do you tend to take things personally more than you should? Karel devotes this episode to a listener request to address the topic of taking things personally. After discussing some developmental and individual difference dimensions related to the topic and some relevant quotes, he provides advice for improving in this important area via a top 10 list.

Do you have difficulty with sleep? Karel has guest Marie-Josee Shaar back again to do a follow-up drill-down episode on the topic of sleep. Check out Marie-Josee's website at SmartsandStamina.com.

Do you want to improve your skills for managing people either in a formal management position or an informal one (as a parent, coach, etc.)? In response to a listener request, Karel devotes this episode to providing practical advice for becoming more effective in the management of people.

Do you tend to be too passive or too aggressive? Do you want to optimize the effectiveness of your communication? Karel devotes this episode to providing advice on becoming appropriately assertive.

Are you dealing with a difficult person in your life? In response to a listener request, Karel provides 10 suggestions for dealing with difficult people.

Do you have to work with others in groups? Pretty well everyone does. Do you want to improve the teamwork exhibited by those teams? In response to a listener request, Karel devotes this episode to the various ways teamwork can be optimized.

Do you think about the insights you've gleaned from your parents and family? Have you captured and communicated them? Karel recommends that you do and provides a top 10 list to provide you some advice on how to do it.

In response to a listener request, Karel provides a brief recap and review of each of the podcast episodes recorded to date, episode 1 through to episode 44. See which episodes you missed or want to listen to again. Also, consider recommending a particular episode to a friend or the whole series.

Do need help in getting advice and finding a mentor. That's the focus of this episode. Karel goes through the top 10 list of suggestions for approaching getting appropriate help and also giving it as well. Please refer to the show notes for episodes 32, 42, and 40 for contact details for people you can contact for professional advice as well.

Are you stuck or in a rut? Are you finding that you're not able to get going effectively on the improvements you'd like to make to your life? This episode is devoted to getting you unstuck so that you can make effective progress on whatever improvements you'd like to make in your life with a practical set of top 10 items.

Joining Karel for this episode is Marie-Josee Salvas Shaar. While most other episodes deal with a single topic, this one is different in that it deals with four topics and, importantly, the integration of them together - sleep, food, mood, and exercise. Refer to the top 10 list on this site and visit Marie-Josee's website for more information.

Take some time to step back, reflect, and provide feedback. Karel gives a preview of what topics are on the candidate list for future episodes and then provides a top 10 list for reflecting and providing feedback on this and other podcasts and similar technology mediated content and conversations.

Learn to develop Psychological Capital during this episode when Karel has special guest Kathryn Britton back again. Kathryn was also on Episode 16 and talked that time about Positive Psychology. This time she focuses on Hope and Resilience the latter of which she has also recently co-edited a book on which is available at Amazon. She is also available for individual coaching sessions. You can reach her at Theano Coaching.

Do you find that the meetings you lead and/or attend aren't as effective as they could be? Karel provides a context for evaluating the cost of a meeting and the resulting need for increased effectiveness and then provides a top 10 list of practical advice to use in making meetings you lead as a formal leader or as an emergent one much more effective and enjoyable.

In this episode, Karel takes the approaches, methods, and techniques used in product design and applies them to designing the product, you. The quotes and top 10 list provide you a way to think about and approach self-improvement by designing your life.

Have you wondered how long it should take to develop a skill into a habit? In response to a listener request, Karel addresses the very important topic in this episode. He describes the factors that determine the length of time that it takes and then summarizes the rules of thumb for simple and complex behaviors as well as what it takes to get to mastery. The top 10 list for this episode provides advice on optimizing the realization of the development of skills into habits.

In response to a listener request, Karel reviews key points from ten previous episodes in order for you to assess your progress, celebrate successes and identify additional areas of continued and intensified focus.

Want to improve the presentations you give? Whether you're in school or beginning your career and just starting to give presentations or you're a veteran presenter, Karel provides advice on how to improve the overall effectiveness of your presentations. He addresses the following topics: audience, objectives, three main points, duration, slides/structure, graphics/text, audio-video/animation, humor, practice, and delivery.

Does your life feel out of control? Are you not spending time on the things you think are important in life? In this episode, Karel summarizes some insightful quotes and then reviews ten ideas for optimizing the balance and integration of the work and non-work aspects of your life.

Want to improve your electronic communication? Karel devotes this longer than usual episode on the topic of electronic communication which includes everything from Facebook and Twitter to texting, instant messaging, e-mail, conference calling, and video conferencing. Karel provides advice on increasing your effective use of these mechanisms as well as how to limit them as well.

Karel is joined on this episode by special guest UK Psychologist Mandy Kloppers who discusses the important topic of self-confidence. Mandy shares her favorite quotes on the topic and outlines her top 10 ideas for increasing self-confidence. Mandy also recommends the book Mind over Mood as a particularly good source of information on this topic. If you live in the UK, you can also checkout the innovative service she founded called text-tonic. If you live outside the UK, you can still visit the website but for now can't make use of the mobile/cell phone service itself.

How are the various relationships in your life doing? Karel focuses this episode on the topic of relationships - taking stock, increasing, decreasing, and deepening them across all contexts and roles within your life. He also provides advice on improving the quality of relationships, something that is so important to the overall quality of all our lives.

Having trouble staying focussed with everything going on in your life? Karel devotes this episode to the topic of getting and staying focussed and shares his thoughts and ideas so that you can improve your approach to this important aspect of your life.

Want to further develop and hone your leadership skills? Whether you're a political or business leader, a little league coach, a parent or student, a formal designated leader or an emergent one, the advice Karel provides in this episode will help you improve your leadership skills. The problem wih the initial mp3 file for this episode is now fixed. Sorry for any inconvenience.

Want to make New Year's resolutions that will last? Karel devotes this episode to providing advice on determining how to select appropriate resolutions and how to make sure that you'll be able to successfully carry them out.

Want to get better at expressing gratitude? Most people don't express gratitude enough. Karel summarizes some good thinking on this topic and then provides 10 ideas for understanding gratitude and getting good at expressing it yourself.

Do you have the necessary level of resilience to deal with the changes happening in the world? Karel outlines the concept of personal resilience in this episode and provides ten ideas to develop into habits that will increase your capacity to deal with major changes, the results of them, and ways to turn challenges into opportunities.

Want to make sense of blogs, mini-blogs, and podcasts? Karel devotes this episode to describing the curent trends in blog and podcast technologies (Google Alerts, Twitter, iTunes) and providing specific advice on how to find the content that is of interest to you using these technologies. The top 10 list for this episode provides Karel's specific recommendations of blogs and podcasts. Feel free to provide any recommendations you may have for blogs and podcasts via comments on this site or in an e-mail to [email protected].

Feeling stressed? Karel devotes this episode to a set of ideas and skills to develop into routine habits to help you manage stress on a day-to-day basis. After summarizing the ever popular insightful famous quotes on the topic, Karel starts by helping you understand your circle of influence then describes a series of practical techniques and encourages listeners to try them and assess progress in using them. He also briefly outlines but doesn't provide the detailed instructions for practicing a technique called Progressive Muscle Relaxation. Here is some further information on this technique.

How are things working out for you? Every once in a while it's good to take stock of how things are going. Inspired by a listener suggestion, Karel takes this episode to review key ideas from previous podcasts and provide additional perspectives on them in order for you to check your progress and make any necessary mid-course corrections.

Haven't been getting certain things done? Many people procrastinate and don't know how to stop. In this episode, Karel reads some insightful quotes on the topic of procrastination and then takes listeners through 10 ideas for dealing with it and developing life-long habits to prevent getting into cycles of procrastination. He also summarizes the feedback received regarding the format of the podcast which strongly favored sticking with the current 30-40 minute length and content. Thanks so those of you who provided feedback.

Is your life getting too complicated? Most people experience this and don't know how to go about dealing with it. In this episode, Karel reads the usual famous quotes to get started and then summarizes 10 ideas for taking stock of your life and systematically simplifying it. In response to a listener request, the famous quotes are now going to be made available starting with this episode right in the mp3 file along with the top 10 list.

Everyone wants to be more creative but few know how to go about it. After reviewing some insightful and thought-provoking famous quotes on the topic, Karel details 10 ideas for fostering creativity. The approaches are applicable to work situations involving products, services, and processes but equally to your personal and home life. At the end of the episode, Karel also asks for input on a suggestion for improving the podcast series by providing short 5-8 minute daily refresher podcast episodes.

Many people hang on to resentment, hurt, and anger. Many people also haven't experienced the power of helping others. This episode provides you with 10 ideas for skills to develop into habits so that you can appropriately and regularly express forgiveness and compassion.

After the basic needs in life are met, many people still look for something else that will make their life everything that it can be. Maslow's hierarchy of needs provides a context for this and his work on self-actualization outlines the attributes people have who have achieved the highest levels of personal fulfillment. Karel summarizes Maslow's hierarchy approach and then uses it as the basis for a proposed set of 10 ideas for you to develop into self-actualization skills and, in time, habits.

Most people find themselves getting angry and reacting in ways that they later regret. After providing some description of what happens in the body and setting the context with some insightful quotes, Karel details ten ideas for skills to develop into habits that can help you to control your emotions, like anger, rather than them controlling you.

A new area in the field of psychology is Applied Positive Psychology. Karel interviews Kathryn Britton a professional coach who specializes in this area. Kathryn describes the major career changes she made to become become an expert in Applied Positive Psychology. She outlines its history and the major themes it addresses given practical examples of each. Discussion in the episode mentions Kathryn's website, blog, and the newsletter to which she is a regular contributor.

Some people just dream of success while others actually achieve it. After reading some insightful quotes on the topic, Karel summarizes 10 ideas for you to develop into skills and in turn into habits to increase the likelihood of you being clear about what success means to you and then systematically achieving it. He also reads a comment from a listener regarding a previous podcast which includes the recommendation for a book titled "Screamfree Parenting" by Hal Runkel.

The sexes are different. Karel reviews some surprising recent research findings regarding gender differences, provides some personal context for the topic, and then summarizes 10 ideas for developing some good skills in this area which can be honed into life habits. Karel deals with topics having to do with equality, ideas for cross-gender learning yielding optimized androgyny, and advice regarding the celebration of one's gender including its strengths and advantages. Karel recommends the book "Why Gender Matters" by Leonard Sax which can also be found at audible.com.

Technology pervades all aspects of our lives. This episode provides you with advice to make technology work for you rather than you being a slave to it. Karel gives advice on how to control the inputs, which are often technology interruptions, and the outputs, which are your ways of taking action. He also provides his usual list of 10 items to consider in this case to optimize the aspects of your life that have to do with technology. During the podcast, Karel mentions several products or tools. Here are the links to those that were mentioned, audible.com, post-it notes, Facebook, and Google Reader.

Tom Friedman wrote the best-seller "The World is Flat" and described how the world was becoming smaller and more interconnected as a result of, among other things, the advancement of technology. After quoting some statistics regarding internet, blog, and podcast use worldwide, Karel makes the case for being more aware of and sensitive to global audiences and cultures. He summarizes 10 skills that should be considered on this topic for honing into habits in order to more effectively deal with a flat world. He also makes reference to avoiding cultural faux pas.

Spoken language is one of the most important abilities humans possess but, surprisingly, also often the most neglected in terms of skill development. The last episode dealt with spoken language as it relates to public speaking, an activity that is most feared by many people. This episode deals with person-to-person, or interpersonal, communication which everyone does everyday. After reviewing some insightful famous quotes on the topic, Karel summarizes 10 key habits do develop in order to optimize your interpersonal communication. These are as as important to a business setting as they are to a non-business one. Further honing these skills into habits will dramatically improve your communication skills and, in turn, your overall effectiveness and the quality of your relationships with others.

Being effective at public speaking is among the most important skills to have yet most people fear speaking in public and lack some of the skills to be effective at it. Karel provides advice regarding 10 valuable habits to develop in this important aspect of life. He discusses relevance to work as well as non-work settings.

This episode deals with the important topic of fitness both in terms of doing it for life and gleaning the benefits that include a better and longer life. After reading some famous quotes on the topic of fitness, Karel provides 10 things to think about regarding fitness. The first three deal with ways of thinking about the importance and the benefits of optimal fitness and the remaining seven deal with the development of specific fitness habits. This guidance assumes that you are in contact with your doctor to ensure that there are no medical reasons that would prevent you from engaging in an exercise program.

Karel Vredenburg

Building on Episode 6 which dealt with the topic of Career Planning, this episode addresses Career Strategies. Karel provides 10 strategies for choosing a career and being successful in it. The ideas are relevant to those who are still in school and just thinking about future careers, those at the start of their career in order to enhance their success, and those well into their career who are looking for further career optimization or an alternative career.

Whether you're still in school and haven't started your career, just got your first job, or in mid-career, the topic of career planning is hugely important. As Lewis Carroll said, "If you don't know where you are going, any road will get you there." Most people don't pay enough attention to career planning or think about it too narrowly and then wonder why they don't have the career they truly wanted. Karel addresses this topic by introducing three factors that he believes are key to consider during pre-career, early career, and mid-career planning. He then takes each and gives advice on how to approach making progress in a tangible way.

There is a significant trend toward people working from home but there is very little information about good habits and best practices regarding this mode of working. Karel summarizes the three most common types of working from home and then outlines the benefits and challenges of remote work. He then provides specific advice about how best to arrange and handle working remotely as well as when it may not be the best option.

The mind is amazingly powerful. We can either control it or be controlled by it. This episode is all about being aware of what your mind is capable of doing when you don't control it and, once you're aware of it, to take control. Karel quotes Marcus Aurelius, who said, "You have the power over your mind - not outside events. Realize this and you will find strength". Karel gives a few examples of the power of the mind and the ways in which it can take control without our knowledge.

One of the most important habits to learn is to stay positive no matter what the stimulus and now matter what the context. Karel starts off this episode by quoting Helen Keller who said, "when one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one which has been opened for us". The episode includes a story about a university coach who was overly negative but whose behavior changed dramatically when confronted to an unwavering positive reaction. We have the power to decide how to react to a stimulus and if we decide to take the negative reaction it often yields less than optimal results; when we react positively, the outcomes are often much more favorable. Karel gives examples of positive approaches in situations regarding work and career, relationships, parenting, and health. In each, a specific positive approach can yield incredibly desirable outcomes.

Karel Vredenburg focuses on time management in this episode. You might be thinking, "I don't have time for that!" but after listening and taking the advice given you will have a lot more time to devote to the important items in your life. Karel starts off by quoting Thomas Edison who said, "Time is really the only capital that any human being has, and the only thing he can't afford to lose." to reinforce the importance of valuing time and thus managing it effectively. Karel discusses taking control of your time, yearly and weekly time scales, prioritizing the roles you play, and then has specific advice on new habits to consider for use on the job including default meeting length, staying focussed during meetings, deciding whether a meeting, a phone call, an e-mail, or an IM chat is most appropriate and efficient. His advice for the rest of your life includes multitasking with an iPod, using audible.com to get your reading material, listening to podcasts, switching phone to voicemail and text messaging, subcontracting work at home, assigning tasks to kids and making their allowance contingent on the work, scheduling time for each family member, and also to watch out for overscheduling activities at home and leaving some time for spontaneous activities.

Karel Vredenburg welcomes listeners to this new podcast series and provides an overview of the content, format, and frequency. He also introduces the first topic - starting with the end in mind and finishes up by inviting listeners to provide feedback via the website or gmail.