There's a lot of pressure to be productive, and many people think they should be doing more or working more. But sometimes, all that work causes us to lose sight of our values. Ironically, the pressure to be productive can actually decrease our productivity.

Joe Sanok is a psychotherapist, private practice consultant, and author of Thursday is the New Friday. Joe has studied the secrets of re-evaluating our lifestyles, getting better results, and living happier lives.

Some of the things we discuss are:

• Why we think productivity is the ultimate goal (and why this might be wrong)
• Various types of work "sprints" that can maximize productivity
• Insights from neuroscience that can improve creativity and efficiency
• Flexible work strategies that can improve performance
• The biggest misconceptions about productivity

Links & Resources

JoeSanok.com

Thursday Is the New Friday

The Practice of the Practice podcast

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Gratitude is a superpower that offers incredible benefits, ranging from improved mental and physical health to better social connections. Yet, we often underestimate how impactful it can be.

Some of the things I share in this episode are:

• What gratitude really is
• The link between gratitude and happiness
• Research about why gratitude improves physical health
• Strategies for practicing gratitude regularly
• What to avoid when you're practicing gratitude

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Looking for the good in life can be challenging when things seem dark. But no matter how rough life might be, amazing things still happen in the world.

Lucia Knell, the Vice President of Upworthy, curates uplifting content that inspires millions of people on social media. She's now the author of a book called Good People, in which she shares heartwarming stories from their community. She's no stranger to mental health struggles and is acutely aware of how mighty kindness and compassion can be. Some of the things we talk about are:

• The impact newsfeeds have on our perception of the world
• How to curate a social media feed that is good for your mental health
• The power of small acts of kindness
• How to start seeing more good in the world
• Strategies for managing your mental health

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Links & Resources

LuciaKnell.com

Upworthy.com

Good People

7cups.com

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Adding more good habits to your life might give you some benefits. But if you really want to see improvements, subtracting a negative habit will provide you with the biggest boost in happiness and success.

Whether you need to let go of a toxic friendship or stop holding onto a grudge, sometimes releasing one thing from our lives is the key to positive change. Some of the things I share today are:

• What the research says about letting go and why it's so effective
• How letting go of control reduces anxiety and improves mental strength
• Why it's so essential to make room for personal growth and happiness
• Strategies for letting go of the things that are holding you back
• The benefits you gain from letting go of counterproductive habits

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Do you ever fall into the trap of thinking you'll feel better if you achieve more? According to Megan Hellerer, founder of Coaching for Underfulfilled Overachievers, believing the "achievement lie" is common.

Fortunately, we can change that by shifting the way we view success. When we start focusing on the process rather than the outcome, we learn how to enjoy the journey. Some of the things we discuss today are:

• Why success does not automatically lead to achievement
• How to focus on actions rather than outcomes
• The benefits of shifting away from achievement outcomes only
• How to deal with external pressure to succeed
• Strategies for making decisions that are more in line with your authentic self

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Links & Resources

MeganHellerer.com

Directional Living

Follow Megan on Instagram — @MeganHellerer

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Sadness serves an important purpose. It reminds us of something that needs our attention. So we shouldn't avoid it all the time.

In fact, sadness can help you build mental strength when you know how to manage it well. Some of the things I share are:

• How allowing yourself to feel sad makes you mentally stronger
• Strategies for processing sadness
• The dangers of avoiding sadness all the time
• Five strategies for working through sad feelings
• The benefits you gain from addressing sadness

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If mindfulness sounds confusing or overwhelming, you're not alone. Many people feel like they just don't have the time or patience to start a mindfulness practice.

Fortunately, Dr. William Kuyken says we can incorporate mindfulness into our everyday lives without meditating. Dr. Kuyken is a renowned psychologist professor, and author who specializes in depression and mindfulness. His research has found that incorporating mindfulness in everyday activities has tremendous mental health benefits, like decreased depression and improved relationships.

Some of the things we talk about are:

• What it means to be mindful
• The benefits of mindfulness and how it improves mental health
• How mindfulness shifts the way you think and feel
• Strategies for incorporating mindfulness into everyday life
• How mindfulness benefits children (and what some schools are getting wrong)
• How mindfulness leads to personal growth in some unexpected ways

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Links & Resources

Oxford Mindfulness

Mindfulness for Life

Instagram - @WillemKuyken

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Your belief in yourself significantly impacts how likely you are to succeed at anything you do. Research studies show that self-efficacy affects your motivation, perseverance, and performance.

Fortunately, you can take steps to build your belief in yourself. And when you do, you'll increase your likelihood of reaching your goals.

Some of the things I share today are:

• Why self-efficacy is a core component of mental strength
• How your belief in yourself influences the way you tackle challenges (and how long you'll work on trying to overcome obstacles)
• The one thing you can do every day to build the belief in yourself (it only takes a minute)
• How to change your brain by rewarding and reinforcing positive perceptions of yourself

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A toxic workplace can take a serious toll on your well-being. But it's not always an option to quit your job. Fortunately, there are some things you can do to reduce the impact it has on you.

Dr. Jessica Kriegel is a workplace culture expert. She's the Chief Strategy Officer of Workforce and Labor at Culture Partners. She transforms corporate culture for success. Some of the things we discuss are:

• The signs of a toxic workplace
• The role leaders play in preventing workplace toxicity
• The power employees have to influence their workplace culture
• Why you should avoid jobs where workers are called "family"
• The effects a toxic workplace can have on your mental health
• Steps to take if you find yourself in a toxic workplace

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Links & Resources

JessicaKriegel.com

TheTimelessRide.com

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Do you need motivation but aren't sure how to get it? Fortunately, some science-backed strategies can help you build and maintain motivation over time (yet no one tells us how to do it). Whether you just want to get your house organized or you want to complete a triathlon, this episode will give you the skills you need to get (and stay) motivated.

Some of the things I share are:

• The biggest myths about motivation (and what the science actually says)
• How to get motivated when you just don't feel like doing something
• The things that motivate us and why you need to understand the factors that motivate you
• The type of goal that will enhance your motivation
• The strategies that will bolster your motivation and help you stay consistent over time

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Links & Resources

Episode 118 - How to Do Something You Hate

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Do you cringe when you see a picture of yourself? Do you say negative things about how you look? If so, you're not alone. Fortunately, there are steps you can take to improve your body image.

Dr. Charlotte Markey is a renowned health psychologist and professor of psychology. She has an extensive background in body image research and has authored several influential books. Her newest book, Adultish: The Body Image Book for Life, delves into how our perceptions of our bodies evolve over time and provides strategies to improve our body image.

Some of the things we discuss are:

• How to increase awareness about your body image
• The things that impact how you feel about yourself
• The cost of poor body image
• The difference between maladaptive and adaptive investments in your appearance
• How to raise kids who feel good about how they look
• How to deal with negative thoughts about yourself when you look in the mirror

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Links & Resources

Adultish

Follow Dr. Markey on Instagram — @Char_Markey

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