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It All Starts With One Step
Well done for starting this course, your first step on a journey of change. In this episode, I'll explain to you the difference between resolutions and habits. I'll also explain the neuroscience of how and why habits stick and why they are the key to happiness.
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Vision Of The Future
In this episode, we are going to gaze into the future, looking at who we could be. I challenge you to envision your future, both the good and the bad. This "ideal self" and a "negative self: are going to help guide you in every situation so it's an important place to start.
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Get SMART
We all set goals of some description, very few of us achieve them though. This is in large part due to us setting the wrong types of goals. Behavioural psychologists have found that goals need to have 5 key elements to them, which can be characterised but the acronym S.M.A.R.T.
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The Concerns Of An Archer
Two concepts that are often left out of the goal-setting theory are "Output vs Outcomes" and "Reverse Engineering". In this episode, I'll explain how these concepts allow you to rethink your goals to maximise the chances that they are the right goals.
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The Anatomy Of A Habit
Habits are automatic behaviours that are hard to stop doing. In this episode, I break down exactly what elements make up a habit and how you can hack them to make them easier. Loads of info here so just check the feedback area if you need more details.
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Out With The Old, In With The New
Yesterday you learned all about what habits were made up of and how you could use them to make your habits easier. Today we look at how you can use those same concepts to break habits that no longer serve you.
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The Habit Scorecard
As you know now Habits are automatic which makes changing them quite challenging. To change habits, we first have to notice them. The Habit Scorecard is the perfect way to see how you spend your day and reflect on how it is helping or hindering you. I'll also show you how the phase of the day impacts which habits you should choose to tackle.
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Think Yourself Better
Welcome to your second week of this challenge, you're still standing, well walking to be specific. In this episode, I explain how memory is related to making habits and how you can use memory and visualisation to get your habits to stick.
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Habitual Habit Heros (Special Episode)
This episode is the leftover habit hacks that didn't quite fit into the other episodes. I've got some great ones, like how little you need to improve a day to get big results, how consistent you have to be to make a habit stick and even the surprising amount of time it takes to form a habit.
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Remember To Relax, Relax To Remember
We have covered so much in this first block so I wanted to give you an opportunity to relax and reflect. This is because we could all do with some more rest, but also because it is essential to making new habits. Learn how this works and enjoy this guided Yoga Nidra session.
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Walk This Way
Welcome to Block 2 of this 30-Day Challenge. In this block, we start to look at what activities are known to improve your mood starting with exercise and the surprising benefits of the humble art of walking.
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A Wandering Mind...
In this episode, we turn our attention to the present moment. As you'll find out from the science being in the present is an antidote to unhappiness. I'll then guide you through a fun and easy present-moment meditation.
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The Simple Breath
Fast approaching halfway!! So today we look at a way to be more present by using a fun breathing exercise. The breath is super interesting as it is both automatic and deliberate. Much like our thinking. This deliberate act of breathing can help you think about the present and reduce rumination of the past or dependent anxiety about the future. Come do it with me!
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Thank Goodness For Gratitude
We turn our attention to what Cicero called the greatest of all virtues, Gratitude. In this episode, I'll explain the neuroscience of how gratitude impacts our brains and why it's so good for us. You'll also get a chance to experience it first hand.
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Gratitude Level Up
Well done for making it to this halfway mark! Great work. In this episode, we explore the next level of gratitude and the surprising ways in which gratitude can be internalised. This method is way more powerful than simple gratitude lists, find out what this method is.
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The Mega Morning Routine
In this episode we bring together all the positive practices and do them together using the “Bundling technique”. A method of installing multiple habits at once. This practice acts as the perfect 5-minute morning routine. Using breathing, walking, mindfulness and gratitude this episode is a surefire way to feel good.
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Fun-Tervention
Fun isn't only enjoyable, it's an important part of health. In this episode, I'll explain how fun is the antidote to burnout and can increase reliance. I'm going to show you how to get serious about having fun.
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Learn To Be Happy
Our minds are essential in keeping us happy, but only when we engage them. In this episode learn how leaning impacts your brain and your mood and how best to approach it to enter the "Zone of Proximal Development"
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Don't Stress It
Stress is a necessary part of life, but how do we handle it in a way that aids our life? In this episode, I get deep into what stress is and how it can help and hinder us. I'll also explain how you can mitigate its harmful effects with 3 concepts.
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Breathe Yourself Better
In this episode you get to practice the art of resilience we covered yesterday in real time. In this breathwork session, I'll explain the benefits before giving you a chance to feel them first hand. It's one of my favourite practices to do. Enjoy
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Sleepyheads
To finish off Block 2 I bring you one of the most important elements of our health, sleep! In this episode, I break down 5 interesting facts about sleep that should convince you to get more. Now I don't just leave you there, I'll end by giving you 5 ways to improve your sleep tonight.
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Losado Ratio
Block 3 is here. Congrats we are into the last block of work for you as we uncover the most important aspect of happiness. The science is clear on this one, all of the happiest people have this and all the unhappiest don't. Find out in this episode what that mystery aspect is and how you can get started with it.
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La Familia
Family isn't everything, it's the only thing said Michael J Fox. Now that doesn't mean they are easy by any stretch of the imagination. Like all good things, they need work and love. In this episode, I explore 5 top tips for brining family closer.
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I'll Be There For You
There is a clue in the title, but if you didn't get it this episode is all about Friends!!! Now I totally factor in that you may be an extrovert or introvert so don't worry. The guidance I give here is good for all types and is essential for building a happy life.
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The Friend Analysis
Join me as we apply the friendship science to our own life. You’ll learn the difference between deal friends and deal friends and see how your friends stack up getting your needs. I give you three exercises to do to make sure your friendships are operating at their best. Expect plenty of Aristotle Quotes too!!
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The Secret Power Of Strangers
How do you feel about strangers? How would you feel talking to some random on a train? Striking up a conversation with your barrister? As it happens science has looked at exactly this and the results may surprise you. Strangers can be the antidote to loneliness and prejudice and a ready source of connection.
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Deeper Connections
Yesterday I gave you the surprising findings about strangers and how we can increase our social interactions every day. Today I want to show you how can deepen the already existing relationships. So this one is partially useful for the Extroverts out there.
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Acts Of Service
Many religions differ on many points, but one thing they all agree on is the necessity for acts of service. Recently science has tried to uncover if there is a secular utility to being kind. Are acts of service useful for well-being independent of your belief structure? The answer is yes! Find out how here.
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Choose To Be Happy By Reducing Choice
In this fascinating episode, I show you the science behind choice and how it impacts your happiness. Prepare to be shocked! I'll talk you through three landmark studies that show the true cost of too much choice. As always I have some top tips at the end for you!
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Wrestling Happiness From Hardships
Well, we have made it to the end together and I have a very special episode to celebrate that. I've shown you ways to increase happiness by changing your behaviour, but today we learn about how to increase happiness by changing your past.
