What you say to yourself matters! How can we change what we say to ourselves? How can this help us? [00:35] What is self-talk? [02:00] There’s many kinds of self talk, but not all are good. [02:51] Too much self-critical self-talk is bad [04:15] The windshield and rear view mirror metaphor [05:45] A high level of self-reinforcing self-talk is good [06:48] Study: how positive and negative self talk can impact stressful situations [10:47] Super positive self-talk CAN be harmful if you have low-sel...
May 01, 2019•19 min
Emotions can be good and bad. Learn some steps on how to understand your own emotions so that you aren’t a slave to your own emotions. [00:36] Intro [01:15] Emotions are good [01:45] Emotions are bad [02:24] Emotional intelligence helps keep you in control [03:40] What is emotional intelligence? [07:54] But I suck with people, can you even increase your EQ? YES! [10:07] Emotional intelligence and coping [13:43] Social relationships and emotional intelligence...
Apr 24, 2019•16 min
We should be curious about what other people have to say, and about what other people think. You don’t have to agree with them, you just have to be genuinely interested. Let people share their interests, hopes, dreams, and desires with you, it can make a world of a difference. [01:08] Intro [01:16] What is social curiosity? [02:40] Social curiosity helps you understand others better [04:16] Social curiosity can help you in conversation too [08:13] Why does social curiosity matter? Reciprocity! [...
Apr 17, 2019•19 min
Curiosity will help you thrive and flourish in life. Find out why, and how to unleash your childlike wonder. [01:00] Intro/story [03:23] What exactly is curiosity? [03:51] Types of curiosity: Curiosity can be driven by many things. [09:30] Travel and curiosity [10:44] Curious people are happier [14:27] Curiosity leads to personal growth [15:39] Kids and curiosity [16:47] Curiosity helps you leave your comfort zone [17:45] Curiosity and goal attainment [19:26] How do I become more curious? [00:00...
Apr 10, 2019•26 min
You can easily become more patient. In this episode, there are multiple science based tips and tricks on how to become more patient in your everyday life. [00:00] Intro [00:50] What is patience? The character strength of patience. [02:46] What are the benefits of being patient? [04:48] How do I become more patient? [10:12] Patience and your goals [13:32] What else can I do to become more patient? Making time drag by less. [14:48] Can you be too patient?...
Apr 03, 2019•18 min
Hope doesn’t appear out of thin air. It’s something you create for yourself by finding a viable pathway, and taking at least one tiny step to get to what you want. [01:00] What is hope? [02:33] What about false hope? [05:10] Why does hope matter? [07:15] Hope will help you think positively [08:48] Hope in the face of failure [12:07] Hope and illness [14:24] How can I have more hope?...
Mar 27, 2019•18 min
Why are we so hung up on what we aren’t good at? Why not focus on what we are already great at? I’ll talk about 24 strengths you could be using, and some science proven ways to foster those strengths. [00:20] Introduction [02:52] Using your strengths is important [04:42] Study: My Weaknesses Will Go Away, but My Strengths Are Here to Stay. [06:53] 24 strengths [09:57] Why these 24 strengths stick with you wherever you go. [12:13] Are some strengths better than others? [13:10] What are some examp...
Mar 20, 2019•19 min
When bad things happen, you should feel upset. Don’t turn that frown upside down...right away. You heard that right. Science shows suppressing negative emotions is bad for you. Learn the science of negative emotions, and why being okay with feeling bad doesn’t contradict anything about positive psychology. Rather, there’s a harmony between the positive and negative. [00:00] Intro [01:54] Study: Avoiding negative emotions = less happy [05:12] Negative emotions are like pain [05:32] Study: Avoidin...
Mar 13, 2019•17 min
Courage means doing something despite your fear. Courageous acts don’t have to be grand, you can be courageous everyday of your life. [00:00] Intro [00:34] What is courage? [03:16] 4 dimensions of courage [06:22] Values & beliefs shape courage [07:00] Travel and courage [11:00] Our previous courageous acts shape the story we tell ourselves [12:15] Recalling previous experiences facing fears makes you more likely to face fears again [14:25] Courage may be stronger for things that are important to...
Mar 06, 2019•20 min
Journaling can help you understand yourself and your life. What hidden stresses are you carrying around that you could let go of? What positive things can you write about? Learn the benefits of journaling, why it works, and how to journal in this episode! [00:45] What is journaling? [02:24] Why does it matter and how does it work? [03:46] Self-reflection and insight [05:04] Insight, but not self-reflection, is related to subjective well-being [07:10] How can journaling provide insight. [08:33] H...
Feb 27, 2019•18 min
Reciprocity, aka you scratch my back I scratch yours. The secret to being liked is to like. The secret to happy employees is the appreciate them and fulfil your promises. The secret to good friendships is sharing vulnerabilities. [00:00] Intro [01:00] The secret to being liked is to like [03:42] There is no rule people have to give back [04:51] Reciprocity at work. [06:04] Dan Ariely’s study: Shredding your work [09:01] Perceived psychological contract violation [12:50] Reciprocity and friendshi...
Feb 20, 2019•18 min
A high self-esteem and being able to love yourself doesn’t make you a narcissist. In fact, there’s many benefits to having a high self-esteem and many disadvantages to being narcissistic. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:54] What is self-esteem? [02:30] Self-esteem is not narcissism [03:15] Story time: Self-esteem and middle school science projects [06:03] Stu...
Feb 13, 2019•21 min
How do we stop procrastinating? I'll share some step by step instructions on how to reduce your procrastination. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:20] What is procrastination? [02:30] The car study: Unconscious thought and decision making [06:43] The job applicant study: further proving unconscious thought [08:10] Active and passive procrastination [12:29] Acti...
Feb 06, 2019•21 min
Listening is a skill that is often overlooked, or a skill we think we don’t need to learn. However, by the end of this episode you’ll probably realize you aren’t listening as well as you could be. With listening comes understanding, I’ll talk about a couple studies that show why understanding is key to human connection. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:20] Int...
Jan 30, 2019•17 min
Empathy is the ultimate perspective. However, empathy also requires vulnerability. Learn the benefits of being empathic and why it matters. Also, emotions are contagious. Find out why and how this affects you. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:11] What is empathy?? [03:07] Why does empathy matter? [04:25] What is positive empathy? [06:37] Mirror neurons: Our br...
Jan 23, 2019•16 min
You might not even realize thats some of your everyday behaviours are habits. Habits affect your happiness, success, and productivity. I’ll share how to tap the science of habits so that you can use your habits to your benefit. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:33] Intro to habits [04:00] Cues - the science of breaking habits [07:06] Study: Stopping a habit onc...
Jan 16, 2019•21 min
Passion is essential for a life full of happiness and success. However, how do you find balance with the things you love doing? How will you benefit from more balance? A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [ 00:00] Intro [03:45] What is passion? [05:40] Two types of passion: Obsessive and harmonious passions [09:30] Problems with obsessive passion [10:50] Why is harmon...
Jan 09, 2019•21 min
What does it mean to be authentic and why does it matter? Being authentic is associated with more happiness, better relationships, and generally better functioning. This episode includes an activity to boost your everyday authenticity. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:43] What is authenticity? The 4 pillars of authenticity (according to scientific theories). [...
Jan 02, 2019•20 min
Is the glass half full or half empty? Why does optimism matter? Does it really make that big of a difference? I’ll end the episode with an activity that can help you learn optimism! A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:24] What is optimism and why is it good? [02:20] Myths about optimism [03:40] There’s a study that shows overly optimistic people run the risk of n...
Dec 26, 2018•16 min
Maybe you don't want to forgive, but this episode might change your mind. I will bust common myths on what forgiveness is and isn't. I'll talk about the benefits of forgiveness, the harms of revenge, and then I'll give you some step-by-step directions on how to forgive. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:07] What is forgiveness? [01:49] What isn’t forgiveness? [...
Dec 19, 2018•16 min
Self-efficacy is believing in your ability to be successful at something. Listen to learn what influences your self-efficacy and easy tips on how to be more self-efficacious. This belief can impact your patterns of procrastination and impact your ability to problem solve. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:10] "The little engine that could” explains what self ef...
Dec 12, 2018•16 min
How is gift giving associated with our happiness? Short story, it's not the gifts that matter, but your friendships that matter. What makes for a quality friendship? A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com
Dec 05, 2018•16 min
Studies show resilience is related to your happiness. When life throws you a curveball, resilience will help you overcome stressful life events. What is resilience and how can I become more resilient? A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [00:55] The hedonic treadmill: how we habituate to the good and the bad [02:37] Study: Happiness of lottery winners and accident vic...
Nov 28, 2018•16 min
Expressing gratitude can make you happier, and can benefit your social relationships! In this episode, you'll hear about three gratitude interventions that can make you happier. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:17] What is gratitude? [04:00] How to make a gratitude list (happiness intervention) [06:11] Gratitude and negative emotions [08:00] Gratitude and copi...
Nov 21, 2018•16 min
What is flow? Learn about what conditions you need to experience flow and how to experience more flow. Examples from the world of rock climbing are included. Based on the work of Mihaly Csikszentmihalyi. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:18] A personal flow experience while rock climbing [05:00] This is flow. A general overview of flow. [05:54] Quick examples o...
Nov 14, 2018•20 min
A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [00:00] The reason you need goals: An analogy in the forest. [04:03] Why goal framing is important. Approach vs avoidant goals. [06:34] What is intrinsic and extrinsic motivation? [07:55] A study on goal motivation and happiness. [11:20] An introduction to grit. [14:00] What exactly is grit? The science of grit explained. [15:10] H...
Nov 07, 2018•19 min
They always say to be kind to one another, but are we forgetting to be kind to ourselves? If you have low self-compassion, that may impact your ability to see yourself accurately. What exactly is self-compassion, and how can I become more compassionate towards myself? A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [00:45] A story about self-compassion. [02:35] What exactly is s...
Oct 31, 2018•17 min
We’ve all heard how a positive mindset can make a difference. How much of a difference does it actually make? Perhaps a study on spill-proof coffee cups can help us understand. Let’s dig into the science behind this! A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:10] Two ways to design a spill-proof coffee cup and why this is related to mindset [03:15] How a growth mindset ...
Oct 24, 2018•16 min
Our social relationships can impact our well-being. How do we make them better? Why are happy, healthy relationships important? A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [02:30] A good reaction to your partner’s good news and the science behind it [09:30] The science behind a happy partner and a happy, healthy you [13:43] Why do you become like the people you surround your...
Oct 17, 2018•21 min
kigai 生き甲斐 (pronounced ick-ee-guy) — a Japanese word meaning a reason for being, or a reason to jump out of bed each morning. Why purpose is necessary to thrive in life. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:30] How health and happiness are related [03:20] Study showing association between happiness and health [05:30] What is ikigai? [06:10] The 4 criteria to findi...
Oct 10, 2018•20 min
