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Grow With Intention by MuchelleB
Author: Michelle B
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Description
A podcast for people who want to create a life that feels good.
Grow With Intention explores questions like:
✨ How can you get things done in a way that’s a custom fit for your brain?
✨ How can you react in a more helpful way to your thoughts and feelings?
✨ How can you create habits that you look forward to every day?
✨ How can you change patterns of behaviour in a self-compassionate way?
And ultimately:
✨ How can you create a life that feels good?
Grow With Intention explores questions like:
✨ How can you get things done in a way that’s a custom fit for your brain?
✨ How can you react in a more helpful way to your thoughts and feelings?
✨ How can you create habits that you look forward to every day?
✨ How can you change patterns of behaviour in a self-compassionate way?
And ultimately:
✨ How can you create a life that feels good?
16 Episodes
Reverse
On today's ep of GWI, we're talking about how to stop thinking about yourself so freaking much.
TIMELINE
0:00 Intro
0:59 Why does thinking about yourself make you feel bad?
2:32 Why do some people think about themselves so much?
3:40 A few reasons why some people are more "soft-wired" to think about themselves...
4:35 Angry Rumination
5:28 How do you STOP ruminating about yourself?
5:38 Idea 1
7:27 Idea 2
8:35 Idea 3
10:41 Idea 4
12:52 Reccs 1
13:34 Recc 2
14:15 Mini Move
GWI PODCAST
✨ Spotify - https://open.spotify.com/show/2HqznNA2v9McYirvqmUVvO
✨ Apple Podcasts - https://podcasts.apple.com/us/podcast/grow-with-intention-by-muchelleb/id1720890847
RECCS OF THE WEEK
✨ 500 Simple Acts of Kindness - https://amzn.to/3JUFJZi
✨ 500 Simple Acts of Love - https://amzn.to/3QA7NVe
✨ Metacognitive Therapy: Free Yourself from Imprisoning Thoughts - https://amzn.to/3xPSEZr
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ http://www.instagram.com/muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
Hey!
On today's episode I'm talking about some of the most life-changing inner work tools that I've used personally in my own life.
RECCS OF THE WEEK
✨ Little Treatments, Big Effects: How to Build Meaningful Moments that Can Transform Your Mental Health - https://www.amazon.com.au/Little-Treatments-Big-Effects-Meaningful/dp/1472147227
✨ The Dark Side of The Light Chasers - https://amzn.to/3UiVJZO
✨ Metacognitive Therapy: Free Yourself from Imprisoning Thoughts - https://amzn.to/3xPSEZr
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
Black-and-white pop-therapy phrases are rotting people's brains a little. In this podcast episode, I want to talk about it.
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
0:00 Intro
1:01 Phrase 1
3:00 Phrase 2
8:16 Phrase 4
9:44 Phrase 5
RECCS OF THE WEEK
@seerutkchawla on instagram
The Outward Mindset by the Arbinger Institute - https://amzn.to/49uunW8 (Since this podcast ep I've found out that the founders of the Arbinger Institute have some odd parts of their history that I'm not down with. In saying that, this book still has some really helpful messaging that I resonate with - please feel free to do your own research and make your own choice about whether it's a good fit for you!
Hey!
On today's ep I'm interviewing Laura Vanderkam, the author of several time management and productivity books, including the new Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters, along with Juliet’s School of Possibilities, Off the Clock, I Know How She Does It, What the Most Successful People Do Before Breakfast, and 168 Hours. Her work has appeared in publications including the New York Times, the Wall Street Journal, Fast Company, and Fortune. She is the host of the podcast Before Breakfast and the co-host, with Sarah Hart-Unger, of the podcast Best of Both Worlds. She lives outside Philadelphia with her husband and five children, and blogs at LauraVanderkam.com.
Buy Laura’s book Off The Clock, Feel Less Busy While Getting More Done: https://amzn.to/49j0bNo
But Laura’s other books: https://www.amazon.com/stores/Laura-Vanderkam/author/B001JRX55A?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true
RECCS OF THE WEEK
✨ Time Smart by Ashley Willans - https://amzn.to/3IW8OTl
✨ Do It Tomorrow and Other Secrets of Time Management - https://amzn.to/3IWT6rb
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:00 Introduction to Time Scarcity and Time Abundance
01:20 Noticing Variability in Daily Life
03:11 Tracking Time to Gain Perspective
04:03 Beliefs and Habits of People with Time Abundance
05:23 Making Time for What Matters
06:23 Mindfulness and Time Abundance
08:14 Tips for Easier Time Tracking
09:38 Effortful Fun before Effortless Fun
10:57 Impact of Free Time on Time Freedom
13:09 Noticing and Being Mindful of Time
14:06 Effortful Fun for More Variety in Leisure Time
15:55 Mini Moves: Noticing Time Abundance and Time Tracking
Hey!
On today's ep, I'm interviewing Ellen Langer, author of The Mindful Body: Thinking Our Way to Lasting Health, about how to use the mind-body connection to influence your health, happiness and vitality.
Buy Ellens Book, The Mindful Body, here.
RECCS OF THE WEEK
✨ The Expectation Effect - https://amzn.to/3ViQ2Nm
✨ The Way Out - https://amzn.to/4acP5uu
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:00 Introduction and Decision Making
01:20The Complexity of Decision Making
03:10 Making the Decision Right
04:03 The Power of Perspective
05:23 The Influence of Mindset on Aging
08:09 The Mind-Body Connection
09:35 The Control We Have Over Our Health
10:33 The Counterclockwise Study
14:19 Flexibility of Thinking
18:48 The Placebo Effect
19:47 The Perception of Placebos
20:13 The Influence of Perception on Healing
21:40 Attention to Symptom Variability
23:05 Taking Control of Chronic Illness
25:11 Shifting Expectations of Aging
26:29 The Power of Mind-Body Unity
28:26 The Placebo Effect and Self-Fulfilling Prophecies
29:18 Changing Perspectives on Stress
31:18 Questioning Tragedy vs Inconvenience
33:44 Action Steps and Recommendations
Hey!
In this podcast episode I'm interviewing Kim Schneiderman, the author of Step Out of Your Story, a book that gives you detailed ideas on how to choose a different version of your story to help you to redirect your energy and narrative toward your desires and goals and reshape your life.
Check out Kim's Writing Workshops: https://stepoutofyourstory.com/writing-workshops/
Buy Kim's Book:
Step Out of Your Story: https://amzn.to/49zW94q
We talk about:
Viewing our lives as stories to help us reframe obstacles as opportunities for growth.
Writing in the third person narrative to cultivate compassion and distance from our own stories.
Integrating the principles of Internal Family Systems Therapy (IFS) can enhance the process of reframing our stories.
RECCS OF THE WEEK
✨ How to Become Happier and Healthier through Forgiveness with Fred Luskin [Episode 4] - https://open.spotify.com/episode/3f9dcmUqn4cn9ixwilFvrD?si=79ac10d38b514e74
✨ Step Out of Your Story: https://amzn.to/49zW94q
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:00 Introduction
01:00 Benefits of Viewing Your Life as a Story
03:18 Applying Story Elements to Understand and Frame Your Life
04:39 Antagonists in Your Story
05:31 Recognizing the Hero in Your Own Story
08:06 Valuing the Hard Parts of Your Story
09:19 Finding Meaning and Compassion in Your Story
10:16 Using Writing Workshops and Jungian Archetypes
11:11 Becoming a Hero in Your Own Story
16:17 Implementing the Framework in Your Own Life
25:36 Challenges in Reframing Stories and Using Parts Work
29:01 Mini Moves and Recommendations
Hey!
On today's ep, I'm diving into the topic of *how to exit your people-pleasing era*. I have worked v hard (and tbh continue!! To work) to let go of behaviours akin to accepting icecreams that will make me feel physically unwell (watch the ep!!) - and have SO much to share on this topic.
Social Anxiety Episode on Spotify: https://open.spotify.com/episode/2BVvBtock4v0PytPB8BqS3?si=3d3a21b3802846f1
CHAPTERS
0:00 Intro
1:38 Step One
3:48 Step Two
6:14 Step Three
11:20 Step Four
13:17 Step Five
18:03 Step Six
19:48 Mini Moves
31:37 Reccs of The Week
RECCS OF THE WEEK
✨ The Art of Giving and Receiving - https://amzn.to/3SZDxVt
✨ I Gave Consent For S** I Didn't Want to Have - https://www.newsweek.com/i-gave-consent-unwantred-sex-1697653
✨ Did You Say Something, Susan? (Second Edition): How Any Woman Can Gain Confidence with Assertive Communication - https://amzn.to/48fhoqB
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ tiktok.com/muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-mel
Hey!
On today's ep I'm talkin' emotional regulation.
We talk about:
Some fun research that's made me rethink things
Some super popular emotional regulation strategies that straight up don't work
Some emotional regulation strategies that I've found *life-changing*
RECCS OF THE WEEK
✨ Unwinding Anxiety - https://amzn.to/3SgfYpR
✨ Learned Optimism - https://amzn.to/3vSDDVQ
REFERENCES
Facilitating adaptive emotional analysis: distinguishing distanced-analysis of depressive experiences from immersed-analysis and distraction - https://pubmed.ncbi.nlm.nih.gov/18469151/
Emotion Naming Impedes Both Cognitive Reappraisal and Mindful Acceptance Strategies of Emotion Regulation - https://link.springer.com/article/10.1007/s42761-021-00036-y
Venting Makes You Worse: https://slate.com/technology/2022/03/venting-makes-you-feel-worse-psychology-research.html
CHAPTERS
0:00 - Emotional Regulation Signs
0:48 - Introduction
1:22 - Venting Strategies
2:55 - Emotional Naming Techniques
4:03 - Understanding Your Feelings
6:41 - Expanding Coping Strategies
7:49 - Reframing Thoughts
9:37 - Embracing Acceptance
13:29 - Attention Management Tips
17:01 - Implementing Mini-moves
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
Hey!
On today's ep I'm chit-chatting about 7 self-help books that have (actually, for real) changed my life.
THE BOOKS
✨ Learned Optimism by Martin Seligman: https://amzn.to/41YYDX0
✨ Unwinding Anxiety by Judd Brewer: https://amzn.to/3tR2bOi
✨ The Power of Strangers by Joe Keohane: https://amzn.to/3HnhaTa
✨ Forgive for Good by Fred Luskin: https://amzn.to/3S4VwZc
✨ More than Words: https://amzn.to/3RU0xDH
✨ The Relationship Handbook by Dr. George Pransky PhD : https://amzn.to/3tGqr5W
✨ The Way Out by Alan Gordon: https://amzn.to/48SXBhg
✨ Opening up by Writing it Down: https://amzn.to/3ShNDAT
NOTES
The Relationship Handbook / More Than Words will not be helpful reads if:
You feel unsafe or worry anything you do or say could anger or upset them. You feel like you're 'walking on eggshells'.
They limit your social life and isolate you from friends and family
They won’t let you go out without them or without their permission, or say they prefer you to stay home with them. They decide where you go, who you have contact with and how you spend your time. They never let you have a say or decide.
'Gaslighting'/making you question your own mind
Your sense of self and confidence is broken down
You are constantly humiliated and criticised
Your sanity, memory, and sense of reality are constantly questioned
You feel like your decisions are controlled or made by someone else
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:38 Learned Optimism
1:40 Unwinding Anxiety
2:26 The Power of Strangers
3:50 Forgive for Good
5:00 More Than Words / The Relationship Handbook
7:13 The Way Out
8:37 Opening Up by Writing it Down
Hey!
On today's ep I'm interviewing the incredible Susan Ashford, author of The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth.
We chat about the idea behind "flexing", how to slowly lean into a better version of yourself, the difference between regular goal setting and flex goal process, the importance of shifting to a learning mindset, and the power of reframing experiences.
Buy The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth by Susan J Ashford: https://www.amzn.to/47f1dsR
RECCS OF THE WEEK
✨ The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth by Susan J Ashford: https://www.amzn.to/47f1dsR
✨ Personality Isn't Permanent: https://www.amzn.to/3RElUJa
✨ How to be an Imperfectionist: https://www.amzn.to/3THpjcM
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:00 Introduction and Overview
01:03 What is Flexing?
04:18 Regular Goal Setting vs Flex Goal Process
06:22 Shifting to a Learning Mindset
11:55 Shaping Your Vision
16:29 The Power of Experimentation
17:51 Reframing Experiences
21:26 The Importance of Reflection
28:33 Advice for Those New to the Flex Mindset
33:51 Reccs of the week
34:43 Mini Moves
Hey! In this episode I’m talking about my personal journey of managing and reducing my social anxiety. I talk about mindset shifts to make to move past your social anxiety, managing rumination and strategies to feel more yourself in day to day life.
RECCS OF THE WEEK
✨ Imagery-Enhanced CBT for Social Anxiety Disorder - https://amzn.to/48raIq2
✨ How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety - https://amzn.to/48s1Gch
✨ Dating Without Fear - https://amzn.to/48uvXXO
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
Chapters
00:00 Introduction
03:00 Understanding Social Anxiety
09:17 Accepting Flaws and Self-Image
13:27 Managing Rumination
17:48 Self-Imposed Exposure Therapy
20:58 Avoiding Judgemental People
24:09 Working on Self-Image
25:22 Accepting Uncertainty
28:20 Recommendations
29:56 Mini Moves
Hey!
On today's ep I'm interviewing Fred Luskin. Fred Luskin, Ph.D. is the author of Forgive for Good and one of the world's leading researchers and teachers on the subject of forgiveness. He is the director of the Stanford Forgiveness Project, a series of research projects that investigate forgiveness methods.
We talk about the impact of forgiveness on mental health, the importance of setting boundaries and challenging unenforceable rules, the need for gratitude and positive intention in the forgiveness process.
RECCS OF THE WEEK
✨ Fred’s book Forgive for Good
✨ Fred’s book Forgive for Love
✨ How to Stubbornly Refuse to Make Yourself Miserable about Anything
✨ The Intention App: Train Your Brain For Happiness | The Ultimate Guide to Stop Overthinking (Part One)
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:00 Introduction
00:26 The Benefits of Forgiveness
01:26 Forgiveness as a Mental Health Tool
02:23 The Impact of Forgiveness on the Nervous System
03:21 Understanding Forgiveness
04:18 Misconceptions about Forgiveness
05:14 Forgiveness as Making Peace with Your Life
06:14 Forgiveness as a Lifestyle
07:12 Unenforceable Rules and Boundaries
09:08 Resentment and Boundaries
13:31 Challenging Unenforceable Rules
15:27 The Addictive Quality of Anger
16:54 Constructive and Destructive Anger
19:47 The Role of Venting
22:05 Expressing Anger and Moving towards Forgiveness
23:54 The Power of Gratitude in Forgiveness
27:45 Self-Forgiveness and Forgiveness for Others
31:08 The Impact of Gratitude
33:35 Becoming a Hero in Your Forgiveness Story
36:59 The Importance of Positive Intention in Forgiveness
39:46 Starting the Forgiveness Journey
43:04 Dealing with Rumination
45:54 Recommendations and Mini Moves
Hey!
On today’s solo ep I’m talking about making friends as an adult and how to enter your community era.
We talk about the challenges of finding new friends as an adult and the importance of putting yourself in situations where new people can be met, the importance of personal growth and becoming the kind of person one would want to be friends with, rejection and rejection sensitivity in friendship making and deepening friendships.
RECCS OF THE WEEK
✨ Danielle Bayard Jackson Friend Forward
✨ EP4 of The Grow With Intention Podcast with Fred Luskin
✨ Dating Without Fear by Thomas Smithyman PhD
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:00 Introduction: The Need for New Friendships
01:54 The Numbers Game of Friendship Making
03:16 Putting Effort into Making New Friends
04:10 Methods for Meeting New People
07:26 Managing Expectations in Friendship Making
08:22 Becoming the Coolest Person You Know
09:42 Avoiding Should Energy in Friendship Making
10:58 Recognizing Beige Flags in New Friendships
13:19 Rejection and Rejecting in Friendship Making
19:31 Dealing with Impatience in Friendship Building
25:05 Deepening Friendships
28:36 Recommendations and Conclusion
Hey!
On today's ep I'm deep diving on manifestation: Is it legit? What parts of it work? How can you “manifest”?
I talk about the power and limitations of visualization, explore the concept of self-affirmation and its positive effects and address the idea of limiting beliefs.
RECCS OF THE WEEK
✨ Robert Fritz: The Path of Least Resistance and Creating
✨ Mic The Real Trouble with Manifesting Your Happiness
✨ Rethinking Positive Thinking by Gabriele Oettingen
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
🧚 TikTok ⇢ @muchelleb
🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:00 Introduction to Manifestation
00:59 The Power and Limitations of Visualization
04:04 Effective Visualization Techniques
06:39 Using W.O.O.P. for Manifestation
07:07 The Impact of Affirmations
09:12 Choosing Effective Affirmations
10:26 The Power of Self-Affirmation
11:38 The Benefits and Pitfalls of Vision Boards
13:02 Navigating Limiting Beliefs
16:21 Recommended Resources
17:32 Actionable Mini Moves
Hey!
On today's ep I'm interviewing the incredible Michelle Segar. Michelle is an award-winning, NIH-funded researcher at the University of Michigan with almost thirty years studying how to help people adopt exercise and physical activity in ways that bring meaning and joy, and can be sustained within the complexity and unpredictability of the real world.
We talk about self-control, good “whys”, how to get motivated to workout, flexibility in behaviour change, reframing shoulds and how to enjoy exercise.
TAKE THE TRAP QUIZ - https://michellesegar.com/joy-quiz/
RECCS OF THE WEEK
✨ The Joy Choice by Michelle Segar - https://amzn.to/3v9QuT2
✨ No Sweat by Michelle Segar - https://amzn.to/471AxMj
✨ Elastic Habits by Stephen Guise - https://amzn.to/3RkvDEh
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
SHOP
✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ https://www.theintentionapp.com/
✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map
CONNECT WITH ME
🧚 On Instagram ⇢ @muchelleb
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🧚 Website ⇢ http://muchelleb.com.au/
🧚 Get Product / Service Support ⇢ https://muchelleb.com.au/get-support
🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-me
CHAPTERS
00:00 Introduction to Michelle Segar and her research on sustainable habits
02:49 The limitations of using reasons like health and weight loss as motivation
06:36 Reframing shoulds into more helpful and meaningful choices
09:29 Immediate and noticeable changes that sustain motivation
11:44 The importance of flexibility in behavior change
16:25 The research behind flexibility and its adaptiveness
20:32 Developing flexibility and making it a part of your identity
22:47 Using flexibility at choice points and reframing unworkable plans
25:14 Noticing rewards and practicing mental flexibility
30:53 Feeling unmotivated as a smoke screen for deeper reasons
38:05 Tips for neurodivergent individuals and practicing flexibility
43:56 The time it takes to embed the habit of mental flexibility
52:33 This weeks recommendations
53:24 Mini moves segment
Welcome to Grow With Intention ✨
A podcast for people who want to create a life that feels good.
Grow With Intention explores questions like:
✨ How can you get things done in a way that’s a custom fit for your brain?
✨ How can you react in a more helpful way to your thoughts and feelings?
✨ How can you create habits that you look forward to every day?
✨ How can you change patterns of behaviour in a self-compassionate way?