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2024Happiness

186 – Embrace Adventure And Live Fully

by Jill

In our quest for a fulfilling life, Bear Grylls’ book, “How to Be a Scout,” offers a treasure trove of wisdom that extends far beyond the wilderness. This reflection is not just about embracing the outdoors but also about integrating the spirit of adventure into our daily lives.

Grylls’ philosophy centers on the STOP acronym—Stop, Take a moment, Observe, and Plan. This principle is not only vital for wilderness survival but also serves as a powerful metaphor for facing life’s challenges. When confronted with difficulties, instead of yielding to panic, taking a moment to assess the situation can often reveal a way forward. This approach encourages a mindset of resourcefulness over despair, a valuable lesson in both nature and the corporate jungle.

Moreover, Grylls emphasizes the importance of protection, rescue, water, and food (P-R-W-L), a hierarchy that can be adapted to any crisis situation, reminding us of the fundamental priorities in moments of peril. His advice to dream big but start small and the importance of a ‘shakeout run’ before embarking on significant ventures resonates well with both adventurers and entrepreneurs alike. It’s about testing the waters, learning from the minor setbacks to prepare for the grand journey ahead.

The essence of Grylls’ message is about pushing beyond our comfort zones. The comfort zone, while safe, often becomes a barrier to growth and fulfillment. Grylls encourages stepping into the fear zone as a gateway to the learning zone, where real growth happens. This transition is crucial for setting new goals and embracing life’s adventures with a growth mindset.

But perhaps the most striking aspect of Grylls’ philosophy is the emphasis on being true to oneself and the power of positivity. He champions the use of positive language not only to uplift oneself but also to inspire those around us. This approach aligns with the spirit of scouting, urging us to see life itself as an adventure filled with endless possibilities. In conclusion, Bear Grylls’ insights from “How to Be a Scout” remind us that adventure is not just about exploring the wilderness but about embracing the vastness of life with courage,

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2024Happiness

184 – The Power of Curiosity and Connection”

by Jill

In this episode, I share with you my thoughts on Brene Brown’s book “Braving the Wilderness”. I was particularly struck by the concept of ‘true belonging’, which Brown explores in her book. She argues that true belonging comes from standing in one’s truth, even when it’s uncomfortable or different from those around us.

Brown also talks about ‘braving’ as an acronym, with each letter representing a different aspect of the process of learning to stand in one’s truth. I found it really helpful to break it down like that: setting boundaries, being reliable, holding myself accountable, not sharing information that isn’t mine to share (the ‘vault’), having integrity, being nonjudgmental, and being generous in my interpretations of others.

But it’s not just about standing in our truth – it’s also about reaching out to others, even those we might not understand or agree with. I think it’s so important to ask questions, be curious, and truly listen to understand others, rather than simply picking a side in a conflict. It’s a crucial aspect of braving the wilderness and being able to stand in our truth.

Of course, braving the wilderness isn’t always easy or comfortable. But I believe that kindness is key in all interactions. Despite the difficulties, it’s important to always bring kindness to our interactions with others. If you think of someone with whom you’re having difficulty understanding, ask them, “Tell me more.” Let’s bridge gaps and build connections!

https://brenebrown.com/book/braving-the-wilderness/

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2024Work

182 – Turn Your Ship Around

by Jill

In this podcast episode, we’re delving into the world of leadership, through the experience of a commanding officer plays in shaping the culture and morale of their ship. We will review the book It’s Your Ship, Management Techniques from the Best Damn Ship in the Navy by Captain D. Michael Abrashoff. We’re exploring how the principle of “ownership” can transform a low-morale ship into a thriving, successful vessel. Captain Abershoff allows his crew to take ownership of their areas of responsibility, allowing them to make decisions and solve problems independently unless it would cause significant monetary loss or harm to the ship or crew. This way, the crew members feel more involved and responsible, which increases their overall morale and productivity.

We’re discussing how he fostered a sense of community and camaraderie among the crew is vital in improving their morale and productivity. He enabled small gestures, like improving the quality of food or organizing beach barbecues, to make a significant difference in boosting the crew members’ spirits. The commanding officer also encourages personal growth among his crew by helping them improve in their areas of interest and promoting them based on their performance.

But leadership also means knowing what your company, country, ship, its mission and your boss needs for you to do. You should be aware of their goals in order for the ship to fulfill those goals and to create trust between you and the leadership. Once you have built that trust, you will have more ability to make changes for your team.

We’re examining some of the challenges and potential pitfalls of this leadership style. While it successfully turned the ship around, it created some animosity among other ship commanders who felt threatened or uncomfortable with the unconventional approach. The commanding officer reflects that he could have been more diplomatic in dealing with his counterparts and built bridges instead of alienating them.

In conclusion, a commanding officer, family leader or any leader can significantly influence their team’s morale and productivity. Fostering a sense of ownership, community, personal growth, and fun can profoundly impact the team’s performance.

https://www.mikeabrashoff.com/

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2024Happiness

181 – Get out of the Rut of Overthinking

by Jill

In this episode, we explore the topic of overthinking and how it can negatively impact us. We discuss the book ‘Overthinking’ by Daniel Michaels, where the author suggests that overthinking is a safety mechanism that helps us make decisions. However, it can often lead to unnecessary stress and anxiety. 

Overthinking can have both mental and physical effects. It can cause us to perceive patterns that do not exist, leading to insomnia and undue stress. This can escalate to the point where we jump to conclusions that may not be true, such as thinking that people dislike us or are against us. 

I share strategies to break out of this cycle of overthinking, such as identifying and aligning with our values, journaling to get ideas out of our heads, and taking action. Finding hobbies or activities is important to help shift our focus away from stress. We also highlight some cognitive distortions associated with overthinking. Lastly, we emphasize that gratitude can help combat overthinking by fostering a positive outlook. 

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2024RelationshipsWork

180 – Great Opportunity in the Cave of Fear

by Jill

 We wrap up our conversation on Joe Polish’s book “What’s in It for Them? Nine Networking Principles to Get What You Want by Helping Others Get What They Want.” and highlight the fact that many jobs, especially in retail, require such an ability. Even if your current job isn’t your dream job, getting it right is necessary for growth and finding your ideal role. I stress the importance of bravery in dealing with difficult people and situations.

Joseph Campbell talked about our fortune being inside ‘the cave of fear,’ a metaphor for challenging situations or difficult people. It is easy to work with nice individuals, but when you can resolve an issue for someone who is challenging, it makes you stand out.  I also emphasize the significance of understanding people’s preferences, likes, and dislikes. Treating others as they would like to be treated can build stronger, more effective relationships.

Be memorable in a positive way. Being memorable doesn’t necessarily mean being flashy or showy; it could be about your unique experiences, skills, or problem-solving ability. Meet in person wherever possible and treat every conversation as important. 

People want to feel special and cared for and that their problems matter. Thus, every interaction and conversation is an opportunity to make someone feel valued. The goal is to try and understand what makes that person tick. 

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2024RelationshipsWork

179 – Be Creative to Make A Connection

by Jill

In this podcast episode, we discuss how to improve the lives of others by exploring Joe Polish’s book, “What’s in it for them? Nine networking principles to get what you want by helping others get what they want.” I highlight the importance of investing time, attention, money, effort, and energy to foster connections and relationships. It’s crucial to adapt our approach to each individual, understanding their unique contexts and needs. Additionally, I emphasize the value of creativity in building relationships and share personal anecdotes to illustrate how “thinking outside the box” can help establish a connection.

He stresses the significance of being reliable, the person others can rely on, metaphorically speaking. This means being available and responsive, whether it’s dealing with support tickets, emails, or direct conversations. We need to be patient, even with those we don’t necessarily like or relate to, and work towards understanding their needs. He also cautions against getting lost in other people’s problems, overcommitting, or becoming susceptible to energy vampires. It’s vital to maintain balance and protect oneself while being helpful and supportive.

I explore the importance of being practical in problem-solving. It’s not enough to listen and empathize; we must offer solutions that meet the actual needs of the people we’re dealing with. This requires understanding their problems, asking the right questions, and genuinely listening to their responses. Offering solutions should go beyond the standard “guidebook” responses and involve genuinely thoughtful, personalized, and feasible solutions.

Find someone they’re somewhat distant with and attempt to bridge that gap. By understanding what makes that person tick, they can start to appreciate them more and figure out how to be of genuine help. Take small steps towards making people feel appreciated, even those who might seem a bit unlovable.

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2024Health

177 – Making Weight Loss and Health Easier

by Jill


In this episode, we’re going to explore the concept of weight loss as described in Driving. Rangan Chatterjee’s book, “Feel Great, Lose Weight.” Driving. Chatterjee’s book focuses on maintaining a healthier lifestyle by improving our habits and emotional responses and by choosing quality food options. One important aspect we discussed is the need to shift away from processed foods and towards single-ingredient options. And let’s not forget the importance of home cooking!
We also talked about the significance of fiber in our diet and how it helps us feel full, reducing overeating. Mindful eating was another key concept we discussed, and I suggested drinking a glass of water before meals to help us feel fuller and reduce our portions.
He talks about time-restricted eating. It means limiting the hours during which we eat. This is a response to the modern availability of food at all hours, which is not how our bodies historically functioned. Sleep is also a crucial factor in maintaining a healthy lifestyle, and we discussed how it affects our eating habits and the role of caffeine in disturbing our sleep patterns.
When it comes to exercise, He suggests seeing it as a way to feel more alive and energized rather than just a way to burn calories. We talked about how moderate exercise, like weightlifting, can help build muscle, which in turn burns more calories. And let’s not forget about fun and non-strenuous forms of exercise, like dancing, playing with pets, or simply being more active in daily life.
Finally, we talked about the importance of having a positive self-image and a healthy relationship with food. We shouldn’t use food to solve emotional problems or as a comfort mechanism. Instead, we should find other ways to deal with stress and emotions, such as connecting with people, joining clubs, or doing volunteer work. He concluded with a suggestion to eat until we are 80% full, as our bodies often register fullness only after we have overeaten. 

https://drchatterjee.com/feel-great-lose-weight/
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2024Health

176 – Simplify Against the Blissy Food

by Jill

In this episode, we will explore the weight loss concept, as described in Dr. Rangan Chatterjee’s book, “Feel Great, Lose Weight.” According to Dr. Chatterjee, losing weight can be challenging not because of personal fault, but due to our environment. Our world is filled with calorie-rich foods and sedentary work, making it tough to battle societal norms and pressures.

Dr. Chatterjee further emphasizes that everyone is unique, which makes the weight loss process even more complicated. What works for one person may not work for another due to differences in body types, lifestyles, and metabolisms. Hence, finding a weight loss routine that suits our needs and circumstances is crucial.

 He suggests that the goal should not be about conforming to societal standards of beauty, but rather feeling the best we can for ourselves. The book explores the idea of a ‘weight point,’ which suggests that our brains have a set point for our body weight. This means that our bodies maintain this set point, no matter how much we diet or exercise. Understanding and adjusting this weight point could be the key to sustainable weight loss.

He talks about food that hits our dopamine system which makes it hard to ignore even if we are full. The body, out of ancient systems, craves for us to eat certain things. If we fight against that urge and return our food to one simple food, our dopamine will reset back to normal, and we will lose some of the urge to overeat. We will hear our hunger/full signals again. 

https://drchatterjee.com/feel-great-lose-weight/
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2024Goals

175 – Igniting Change in Your Life

by Jill

I delve into the concept of achieving our goals and creating our best life, drawing inspiration from the book “A Whole New You, Six Steps to Ignite Change for Your Best Life” by Bret Blumenthal. I discuss the importance of creating a mission statement, to guide our life’s goals. These mission statements can be about work, health, or other aspects of life and should reflect the qualities and characteristics we want to live by and the legacy we want to leave in the world. I then discuss the concept of a vision statement, a visual representation of our goals, like a vision board.

The next step in the process is to identify what we want to achieve and map the gap between where we are and where we want to be. This involves assessing our emotional and physical state and imagining what our ideal self would look like and feel like and how it would impact those around us and our activities. Having a flexible mindset during this stage is essential, as it allows us to adapt and find ways to make our goals happen. We should focus on our strengths and accomplishments and bury our past failures, only taking away the lessons we learned from them.

Throughout this process, it’s important to visualize our goals and recognize that we are the ones in control of our lives. We should create a vision statement or vision board representing our end goal, which could be something as simple as a collage of pictures from the internet. Sharing our goals with others can also be beneficial as they can provide support and encouragement. It’s also crucial to break down our goals into small, achievable tasks and to set specific start dates for each task. This way, we can keep track of our progress and stay accountable.

Finally, it’s crucial to acknowledge and reward ourselves when we progress towards our goals and to hold ourselves accountable. Accountability can be built through various means, such as having a workout partner, hiring a life coach, or even using a habit tracker like Streaks. Understanding how accountability works best for us can greatly increase our chances of achieving our goals. The challenge for you, the listener, is to come up with one small goal, write out a mission statement for it, and create a vision board or vision statement.

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2024Happiness

174 – Small Steps to Big Changes 

by Jill

 
I’m diving deep into the topic of personal transformation with Brett Blumenthal’s book, A Whole New You: Six Steps to Ignite Change for Your Best Life. We’ll be discussing how incremental changes can lead to significant reinvention and how to recognize when change is needed, whether due to dissatisfaction or a natural transition in life.
 
One of the key takeaways from Blumenthal’s book is the importance of understanding what motivates us. By drilling down with the questions we can uncover the root issue that needs addressing. It’s also essential to distinguish between physical and emotional signs of needed change and to determine whether these issues are situational or ongoing.
 
I find Blumenthal’s emphasis on data to identify change patterns is particularly helpful. By tracking our progress, we can see how far we’ve come and what areas we still need to work on.
In the process of self-discovery, it’s crucial to recognize our strengths, weaknesses, and passions. Identifying what we love to do can drive positive change, while understanding our failures can help us learn and grow. Blumenthal emphasizes the importance of forgiveness and letting go of past failures, a point that deeply resonates with all of us. She also advises examining past experiences, like family dynamics or traumatic events, which might contribute to current struggles.
 
Remember, the journey to a brand new you begin with small steps and small changes. So, let’s take those steps together and see where they lead us.

Jill’s Links

Email the podcast at jill@startwithsmallsteps.com

https://www.brettblumenthalstudio.com/brett-blumenthal-books-and-publications

Jill’s Links

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.buymeacoffee.com/smallstepspod

Email the podcast at jill@startwithsmallsteps.com

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