Grow Further

Do you strive for perfection or permanence? In this episode, Chris and Ellie challenge the notion of “practice makes perfect” and introduce a fresh perspective. Perfection is unattainable, but practice can help you grow further in many areas of your life. Also in this episode:Where did “practice make perfect” come fromHow practicing habits can lead to lasting changes in your lifeWhy you should practice everything from presentations to tough conversations and even making sourdough bread!

Could making your bed be the key to a better day? In this episode of the Grow Further podcast, Ellie and Chris delve into the quote, "How you do anything is how you do everything." They explore its implications, drawing insights from Martha Beck and Admiral William McRaven, and emphasize the power of small wins in fostering motivation and success. Additional topics covered:The significance of starting the day with a small victory.The connection between physical environment and mental clarity.How focusing on manageable tasks cultivates a mindset of structure and achievement.

Are you ready to do the next right thing? How do you know if it's the right thing? Join Chris and Ellie as they dive into the age-old dilemma of choosing between the easy path and doing what's right. From Mark Twain to Frozen, they explore the complexities of decision-making and offer insights on how to navigate these challenging moments. Also in this episode:Ways to make decisions by thinking about the good and bad sides of a situation.Why it's important to give and receive feedback, even when it feels awkward.Why stepping out of your comfort zone and facing challenges can actually help you improve.

When is the last time you did something that really thrilled you? Join Chris and Ellie as they uncover the secret to managing energy: chasing goosebumps! Learn how to navigate your day to prioritize joy and recharge your batteries.Also in this episode:Identifying activities that energize versus drain you throughout the day.Finding joy in small, everyday moments, even in mundane tasks.The importance of actively seeking out experiences that bring excitement and fulfillment to your life.

Change is inevitable, even for the Grow Further podcast! As we kick off a series of shorter episodes, Chris and Ellie dive into how to handle change like a boss. In this episode:How a real-life CEO's embrace of change influenced Ellie.Big news for Chris that brings some big change for her personal life.A tip on how to look at change in a new way this year.

It's easy to focus on the negative, but how often do you share the good things in your life with your friends? In this episode of the Grow Further podcast, Chris and Ellie explore the importance of sharing joy in relationships and challenge you to prioritize sharing joy with others this year. They discuss the vulnerability associated with sharing joy and how it can be hindered by factors like negative comparison, guilt, and fear of seeming braggadocios. Also in this episode:What is Freudenfreude and the importance of being a joy multiplierHow sharing joy builds trust in a relationshipA new definition for LOL in 2024

Having trouble finding joy in your life?  We have the prescription for you! In this episode of the Grow Further Podcast, hosts Chris and Ellie discuss the concept of finding joy as a means of improving overall well-being and health. They explore the benefits of positive emotions, emphasizing the interconnectedness of joy and gratitude.  Also in this episode: The difference between joy and gratitude. How positive emotions can counteract negative emotions and enhance resilience. Tips for finding joy in your life. Referenced in this episode: https://pubmed.ncbi.nlm.nih.gov/17027886/

You may have seen Nyad on Netflix. But before her life hit the big screen, Diana Nyad shared her story and her passion for storytelling with the Grow Further podcast. Was it natural talent, her con artist father, or her principal asking her to give an impromptu speech that made Diana Nyad a storyteller?  Diana also shares how her love of cinema inspired her.Chris and Ellie also talk to Diana about:Why we pursue our natural talentsBeing authentic and avoiding clichesTips for better storytellingPicking one person to talk toFind out more about Diana's books, her past appearances and social media at: diananyad.com

Is your outlook a bit dark right now? Don’t worry, there is a light at the end of the tunnel. In this episode of the Grow Further podcast, Chris and Ellie explore the important and universal topic of hope. They discuss how hope can help us weather life's storms, both big and small, and combat hopelessness. They encourage listeners to be intentional about seeking and nurturing hope, both for themselves and those they care about, as it plays a vital role in one’s mental health and personal growth. Also, in this episode: Hope resides in each of us yet it’s sometimes hard to find  Why cultivating small wins and healthy habits helps restore hope Who you surround yourself, especially in challenging times, is important And how reminding yourself to tackle “one thing at a time” can combat hopelessness

Are you being seduced by negative self-talk? Need to come up for AIR? In this episode of the Grow Further podcast, Chris and Ellie delve into the fascinating realm of self-talk and its impact on confidence. They share personal experiences of negative self-talk, highlighting how we often become our harshest critics. The hosts offer a practical technique called "AIR" (Aware, Interrupt, Replace) to combat that negative speak.  Also in this episode: How to become their own advocate The power of affirmation Why you should refer to yourself in third person All this AND Mariah Carey!

We all have thoughts throughout the day (about 70,000 to be precise). Some of these thoughts are positive. Some are negative. These thoughts become stories which truly impact our reactions to every day stressors. In this episode of the Grow Further podcast, the hosts dive into an essential ingredient of resilience: self-awareness. They emphasize that resilience isn't just about maintaining a positive attitude but rather having productive and helpful thoughts when facing setbacks.  Also in this episode:-What is self-awareness?-How self-awareness can help us decipher the narratives we create in our heads-Self-awareness drives our ability to show other empathy

What is resilience and what goes into it? That’s what Chris and Ellie are cooking up in this episode of the Grow Further podcast. They discuss how being resilient is not just about bouncing back from difficulties but also thriving in the face of setbacks. They also discuss the importance of connection and optimism in driving resilience. Also in this episode: What is post-traumatic growth. Why being resilient doesn’t mean you’re a superhero. How to be more optimistic.

How good does it feel to be seen, heard and appreciated by your colleagues, family and friends? In this episode of the Grow Further podcast, Chris and Ellie unpack the value of validating others. They discuss how validation is an essential component of empathy, which is crucial for building strong connections and relationships. The duo also debunks the myth behind validation with an important message- you don’t have to agree with someone’s perspective in order to acknowledge that their feelings and opinions matter. Also in this episode: The difference between empathy and sympathy. The importance of active listening and not getting defensive. Who may have the hardest time giving validation and why it’s difficult.

How do you get an entire organization back in orbit?  In this episode of the Grow Further podcast, former astronaut Dr. Mike Foale returns to talk about joining NASA after the Challenger explosion.  He tells Chris and Ellie about the cultural transformation as they underwent and boldly shares how creating a psychologically safe environment could have prevented some of their most notorious disasters. Also in this episode: The importance of giving everyone a voice when making decisions The role we each play in building psychological safety How being honest about risks can prevent future accidents or incidents

If at first you don’t succeed, double down on your interests. That’s one of many lessons former NASA astronaut, Michael Foale, gives Chris and Ellie in this cosmic episode of Grow Further.  Our hosts explore Michael’s journey from being laughed at because of his boyhood dream, to being viewed as a spy by the Russians, to ultimately achieving his goals and the successes and failures along the way. Also in this episode:-Michael shares his greatest accomplishment and how it helped him with empathy-The importance of maintaining motivation-The significance of teamwork

We all want to be there for the people we love, lead or serve- yet sometimes we don’t show up for them in the way they need. In this episode, hosts Chris and Ellie are joined again by certified coach Melissa Schreibstein to explore how we can “listen, empathize and ask” when others come to us with challenges or struggles. The trio will share how adopting a Coach Approach in all relationships can help build or strengthen connection and trust.In this episode: The power of empathy and the Platinum Rule The danger of always providing friends with a “solution.” The significance of active listening, curiosity, and avoiding assumptions.

Coaching isn’t just for sports. It can also help a career that’s a little out of sorts!  In this episode, Chris and Ellie delve into the world of coaching with special guest Melissa Schreibstein, an executive coach certified by the International Coaching Federation. Together, they explore the definition and impact of coaching, emphasizing its relevance for stressed-out leaders in today's volatile work environments. They unpack the qualities of a successful coach and share invaluable tips for enhancing coaching abilities.  Also in this episode: How coaching applies outside of the corporate realm How coaching fosters agility, resilience, and the ability to navigate uncertainty and ambiguity. The significance of suspending judgment and embracing curiosity  The difference between coaching and therapy.  

Get ready to embrace the uncomfortable on this episode of the Grow Further podcast. Chris and Ellie dive deep into the world of feedback, exploring its triggering nature and the anxiety it can elicit. From personal to professional relationships, they discuss how feedback plays a crucial role in growth. Join them as they unravel the secrets to navigating feedback and fostering stronger connections, one uncomfortable conversation at a time. Also in this episode: The misconceptions surrounding feedback How to give yourself a Feedback Pep/Prep Talk How to embrace feedback as a valuable gift and strengthen the trust within your relationships

Can you relate to being your own worst enemy or finding it easier to focus on your weaknesses than your strengths? If so, you aren’t alone.  In this Grow Further podcast episode, Chris and Ellie discuss the importance of focusing on one's strengths in addition to working on weaknesses. They explore how the negativity bias affects people and why it is challenging to overcome.  Also in this episode:How focusing on your weaknesses can be demotivatingThe benefits of investing time in your strengthsWhat people and plants have in commonTips for focusing on your strengthsAlso mentioned: Episode 22: 2023 and Me https://growfurtherpodcast.transistor.fm/episodes/2023-and-me

Move over David Copperfield, because in this episode, Ellie and Chris get their Houdini on as they discuss John Gottman's discovery of the 5 to 1 magic ratio in relationships. Apparently, if you have five positive interactions for every one negative interaction, your team may be more succesful. They talk about a study that looked at 60 different teams and found that positive interactions were key to team success. So, whether you're trying to keep the love alive or get that promotion, remember: abracadabra, 5 to 1 and you're done!They also discuss:What is your “Trust fund”? How do you make deposits and withdrawals in your “Trust fund”.The two most used words in thriving relationships.More info about the study: https://www.gottman.com/blog/the-magic-relationship-ratio-according-science/