Teach Me How To Adult

We are rapidly approaching the end of the year, and I am SHOOK at how fast 2024 flew by. I have a rigorous reflection process, and I always find a ton of value in tracking the highs, lows, and lessons of the year, which help inform how I move forward into the new year.You need to understand where you’ve been to plan where you’re going, so today I’m sharing how to do a comprehensive end of year audit, and how to use this last month of the year to set yourself up for a successful 2025. Think of this as your condensed winter arc where you “soft launch” your new year goals.I cover the journaling prompts, assessments, exercises and goal-setting guides I use to evaluate my year in review, and how I transform those takeaways into actionable goals and priorities for the new year. All of this is captured in a super helpful FREE guide to goal-setting and year-end auditing, which you can download here to accompany this episode!Trust me when I say this will make it so much easier to hit the ground running on January 1st, because you won’t be starting from ground zero this year.Tune in to hear more about:Leveraging the holiday slowdown to get ahead and test-drive new goals/habitsWhy we should give our new goals a trial run before January startsThe journaling prompts I use to reflect on the year’s biggest lessons and takeawaysMeasuring your satisfaction using the Life Balance WheelA game-changing exercise for auditing your time and how you spent your energy this yearHoning in on areas for improvement, and setting SMART goals for each categoryThe power of a guiding quote or mantraEverything we cover in today’s episode is available to download in our free year-end audit - get your guide today and get a head start on your new year planning! You’ve got this.Resources mentioned:End Of Year AuditHow to set SMART goalsHow To Design A Life Of Purpose, Using IkigaiThis show is produced by:Gillian Berner, Host & ProducerOlivia Nashmi, Audio EngineerCarolyn Schissler , Designer & Web ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. If you're struggling with debt or moving the needle on your financial goals, this is a must-listen reminder for overcoming financial stress and toxic money patterns.A healthy money mindset is the missing ingredient for a lot of people's financial security. So we’re throwing it back to this sustainable financial advice from finance coach Nicole Stanley on dealing with debt, setting realistic money goals, and her own journey to get debt-free. Nicole Stanley is the Founder & Head Financial Coach of Arise Financial Coaching. After battling crippling financial anxiety in her early twenties, Nicole enrolled in her first personal finance course and made changes to go from 30K in debt to building over a quarter-million in net worth for her family at age  27. Arise Financial Coaching has now served over 600 clients and has been featured in TIME, Yahoo Finance, & CNET.Listen to our full episode with Nicole here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Nicole:On Instagram: @arise.financial.coachingArise Financial Coaching Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

If you’re looking for the cheat code to catapult your career trajectory, today’s episode is a must-listen. We’re learning how to succeed using our most valuable currency: our reputation, and our networks, from global communications strategist Maha Abouelenein.Our reputations matter in every area of our lives, especially in this digital age when comments, reviews and feedback are instant and public. The reality is, everyone has a personal brand — it’s not just for influencers — and today you’ll learn how to harness yours as a powerful tool.Maha Abouelenein is a strategic communication and personal branding expert who has handled communications for some of world’s largest tech companies in the Middle East - from Google and Netflix to Udacity and Weber Shandwick. She supported the largest IPO and acquisition in Egypt’s history, along with promotions and sports marketing programs for the Olympics, NASCAR, Women’s Hockey, and the NFL.Maha consulted on strategic communications with the Obama administration and has worked with powerhouses like Gary Vaynerchuk and Deepak Chopra. She was honored as one of the most influential women in Dubai, and nominated as of one of Forbes Power Women of the Middle East.She’s the CEO of Digital & Savvy, host of the Savvy Talk podcast, and Best-Selling Author of "7 Rules of Self-Reliance”.Ready to listen? Learn how to make yourself indispensable at work:The formula for building self-reliance, and Maha’s Seven RulesHow prioritizing my reputation has served me throughout my careerHow to cultivate an authentic personal brand that stands out at workFiguring out what your unique narrative really isHow to elevate your reputation online and in personWhy it’s key to be a value creator, and easy ways to add more valueHacks for networking meaningfully online and IRLWhy every leader should be prioritizing storytellingMaha’s #1 tip for staying agile in an ever-changing worldHow to stop being a waiter and create your own opportunitiesThe power of strong relationshipsFollow Maha on Instagram and on her website.Listen to Maha's Podcast, Savvy Talk.Order Maha's book, 7 Rules of Self-RelianceThis show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler , Designer & Web ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. We could all use a confidence boost sometimes, and we’re throwing it back to Komal Minhas, who drops doable research-backed tips on how to cultivate more confidence and courage to tap into our potential. Komal is an executive coach, business strategist, interviewer, and resilience educator who coaches people to build successful businesses while improving their wellbeing and mastering their mindset.She’s landed a spot on Oprah’s Super Soul 100 list, screened her film, Dream, Girl, at the Obama White House, and has interviewed legends like Glennon Doyle and Michelle Obama. She’s overcome great adversity to accomplish so many incredible things in her life, sharing her insights and wisdom on her podcast, Lessons Learned, and in her own column for Fortune Magazine.We hope this episode helps inspire you to relentlessly pursue your full potential and believe in your damn self. Tune in every Monday for an expert dose of life advice in under 10 minutes.For show notes and more adulting tips, visit: teachmehowtoadult.caFollow Komal:Komalminhas.com@komalminhas Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

I’ve been struggling with self-trust and self-doubt lately, so today we’re diving deep on how to build more self-worth and how self-accountability is the ultimate confidence-builder, with my dear friend and self-love queen, Afomia Hailemeskel.There’s nobody better to speak to about self-worth and self-trust than Afomia — she’s a Certified Life Coach with a specialization in self-love, authenticity, and consent and boundaries. She’s the number one hype-woman in any room, and this conversation on building self-awareness and trusting yourself is a must-listen.Tune in to hear more about:  Making big decisions when we lack self-trustPracticing self-compassion and self-awareness to build trustEmbracing a balanced approach to self-love, without toxic positivityThe importance of accountability and keeping promises to ourselvesHow neurodiversity and ADHD factor into self-trust and self-disciplineCreating incremental wins to build evidence in our abilitiesDeepening our relationships by trusting ourselves moreThe power of sustainable micro-habitsWhy building self-worth is worth the workOur show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Is it safe to pick stocks, and what should you know as a beginner investor? Do you invest your money in large amounts, or dollar cost average into the market? And how do you prioritize sustainable investing? We’re throwing it back to some solid tips and advice, like how to practice investing with test accounts, for anyone new to investing from finance expert, Jessica Moorhouse. Jessica is a millennial money expert, speaker, Accredited Financial Counsellor Canada®, award-winning blogger, host of the More Money Podcast and founder of the Millennial Money Meetup, a series of empowering personal finance events. Her mission is to teach others how to take control of their lives by taking control of their money.We hope this helps you start building your financial knowledge so you can invest with confidence.Listen to our full episode with Jessica here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Jessica:jessicamoorhouse.com@jessicaimoorhouseMore Money Podcast Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome back to another edition of “I’m the problem, it’s me”, where I call bullshit on myself for the stuff I’ve been getting wrong, because we learn the most through our fuck-ups.If you’re listening to this, you’re probably dating or thinking about dating… but please (speaking from experience!), whatever you do, don’t date someone for what you think their potential is.Do not date for what someone could be and ignore what they are right now. This is what leads us to fall for the idea of people and stay much longer in bad relationships than we should… a recipe for abandoning yourself.So here’s my solution. Date for progress, instead. Because we’re all a work in progress.Tune in to hear about:Why the “I can fix them” attitude isn’t fair to your partnerStop telling yourself stories about who someone could be and accept them for who they are nowWhy we shouldn’t pressure our partners too much to changeHow to date for progress and unlock your partner’s vision of their own potentialSharing and building out a vision for the futureWhy dating for a specific metric of success or money isn’t always a good ideaMy framework for gaging progress and potentialOur show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Are you feeling lonely and disconnected? There’s a phenomenon right now I’m seeing in friendships, where we get stuck in the “catching up” loop.As we get older and enter our “splinter era” of different schedules, different priorities, and different life stages, it can feel like our friendships constantly take the backseat. We’re relegated to a one-dinner-a-month maintenance catchup that keeps us stuck in an endless loop of recounting our memories instead of making new ones.I miss the intimacy and close bonds we got in our teenage years and early 20s when sleepovers and shared meals and weekend getaways were the norms.So how do we go deeper in our friendships to create more intimacy?Tune in as I dive deep on:Why creating memories is more important than quick catchupsHow novelty and exciting experiences create lasting memoriesWhy some cities and places prioritize close community more than othersCombatting loneliness in places that feel isolatingThe case for doing monotonous daily tasks like grocery shopping togetherWhy being generous and accepting help will bring you closerSkipping the catchup coffees for a new experience or adventureWhy we need to lean into hard conversations with a goal of resolutionThe 3 Fs: Friendships, flexibility and forgivenessOur show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. I'm here this week to myth-bust our ideas of desire, because most of the conflict couples have around sex comes down to having different desire responses. Tune in as we throw it  back to this deep dive on how to approach different sex drives and desire types, and questions to ask if you're not having the sex you want in your relationship. Whether you’re dating, in a relationship, or single and ready to mingle, this will help you build a stronger sex life.Listen to the full episode here!Tune in every Monday for an expert dose of life advice in under 10 minutes. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

I’ve been hitting a ceiling with my upper limits lately — in love, business, and life decisions, limiting beliefs and self-sabotage have been showing all the way up. So I revisited this episode with Lori Harder, and it was a powerful reminder of how to get out of my own way… it felt right to throw it back to this top-performing episode today for anyone who needs to hear this.The biggest thing that gets in our way of the success and fulfillment we desire isn’t external factors, it’s ourselves. So listen in to this masterclass on how to stop upper limiting and break up self-sabotage.There’s no one better suited to speak to resilience and transformation than Lori Harder, who pushed herself out of her comfort zone to go from a broke, unhealthy, anxiety-ridden introvert, to a confident and abundant self-made millionaire, speaker, podcast host, fitness world champion, and cover model. Lori is a serial entrepreneur and CEO of multiple companies, including Glōci and Lite Pink. She’s a best-selling author and the host of top podcast, Earn Your Happy.Tune in as we chat about: What are quantum leaps, and how has Lori harnessed them for her success?Dealing with anxiety and panic attacksUsing fear as a compass to find our purposePractical tips to overcome public speaking anxietyOvercoming the fear of failureUsing resistance and challenge to create inner strengthHow upper limiting is holding us back from our potentialThe different disguises of self-sabotageThe power of our relationships and social circles in our successFollow Lori on Instagram and on her website.Listen to Lori's Podcast, Earn Your Happy.Order Lori's book, A Tribe Called BlissThis show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler , Designer & Web ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

It’s World Mental Health Day this week, and we're having lots of important conversations to increase awareness around emotional wellbeing. I called in Trauma Therapist Simone Saunders to learn more about somatic therapy, how our mental health impacts our physical health, and how trauma and distress shows up in our bodies.Anxiety and mental illness can show up in so many ways physically — from getting sweaty and experiencing heart palpitations or nausea, to general posture and shoulder stiffness, gut issues, and sleep problems. More and more we're seeing physical diagnoses like chronic pain and IBS linked back to trauma and nervous system dysregulation. And it doesn't always have to be a big T trauma... we talk a lot in this interview about how repeated micro traumas can build up to have the same impact. So if you want to take control of your mental health and expand your techniques and awareness, this episode is a must-listen. Simone has a Master's in Clinical Social Work, with a specialization in trauma, emotional regulation, anxiety and depression. As a trauma therapist and educator she has over 800,000 followers across her Instagram and TikTok accounts, the cognitive corner, where she helps people understand the connection between the mind and body and patterns that your nervous system engages in.Tune in to hear more about:Signs we might struggle to regulate our emotions and nervous system, and the best tools for nervous system regulationThe typical survival responses we cycle through when triggeredNavigating familial relationships or partnerships that trigger the dysregulation loopUnhelpful coping strategies that might make you feel worseCognitive bypassing: The difference between intellectualizing and feelingHow trauma manifests physicallyWhat if you can't remember your trauma?Somatic therapy techniques and processing stored traumaBuilding a life that's healthy for your nervous systemNavigating the loneliness and isolation on our mental health journeyFollow Simone on Instagram and TikTok.Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

If you’re thinking of starting a podcast, but you aren’t sure where to start or how to take off — we got you. Book a call with us, and we’ll help you hone in your unique idea, figure out equipment and editing, and market your show!  Check out our consulting services at teachmehowtoadult.ca/howtopodcast.Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. It’s mental health awareness week, so we’re talking all things anxiety, and how to stop it from holding you back. Anxiety is all about control, but how do we stop that control from keeping us playing it safe and avoiding our fears? Tune in as we throw it back to Dr. Lauren Cook’s helpful “anxiety hierarchy” framework that helps you measure your level of anxiety when faced with challenges, and face your fears accordingly.Dr. Lauren Cook is a therapist, consultant, speaker, author and founder of Heartship Psychological Services. Specializing in anxiety, she helps individuals and couples work through generalized anxiety, phobias, social anxiety, OCD, and more. She has a podcast called The Boardroom Brain, and has written three books, including the forthcoming “Generation Anxiety: A Millennial and Gen Z Guide to Staying Afloat in an Uncertain World”. Listen to our full episode with Dr. Lauren  here!Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Dr. Lauren:@dr.laurencookDrlaurencook.comOrder Generation Anxiety: A Millennial and Gen Z Guide to Staying Afloat in an Uncertain World Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

We’re heading into mental health awareness week, and these conversations are crucial as we face a global mental health crisis, with 1 in 3 people struggling with a mental health issue in North America.Almost every person I’m close with has been affected by mental health struggles, and I dealt with my own uncomfortable bout of anxiety and depression this September. During this tough month, I found myself referring back to some of the amazing tools and conversations I’ve had with guests on this podcast who shared perspective-changing insights that have changed my mindset and mental health. These are a big part of my mental health toolkit that I draw from when I need reminders, support and tools to get me through a rough patch, and I'm glad I can share them with you today.Tune in to hear advice from:Mindset coach and bestselling author, Leisse Wilcox, on having agency over your response to life’s hardships, cultivating hope and optimism, and using your feelings as feedback.Clinical psychologist, Dr. Lauren Cook, on identifying the Four Ds of Distress and when to seek help from a therapist, plus the truth about how nutritional deficiencies and gut health impact anxiety.Psychotherapist and author, Whitney Goodman, on radically accepting your feelings and why we’ve been programmed to engage in toxic positivity.Mindfulness expert and best-selling author, Nina Purewal, on navigating the chatty mind, dealing with stress spirals, why we’re addicted to negative thoughts, and CSI-ing the shit out of your thoughts.If you’re struggling with your mental health, know that you’re not alone. Please find someone to talk to, and know that you are loved. I hope this mental health toolkit helps you as much as it’s helped me.Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome to this week’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. We're in our biohacking eras, and it turns out the easiest thing we can do for our health is moving our bodies. Just how much exercise does it take to see the anti-aging impact on our brains? We called in brilliant neuroscientist, Dr. Kristen Willeumier.Dr. Willeumier has her PHD and Masters in neurobiology, Masters in Physiological science, and is an award-winning neuroscientist with expertise in neuroimaging and the genetic analysis of neurological disorders. She has led research on the impact of head trauma in sports with the NFL, and she’s published research on PTSD, autism, psychiatric treatment, and much more.   Listen to our full episode with Dr. Kristen here!Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Dr. Kristen:www.drwilleumier.comRead Biohack Your BrainFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Do you guys feel like time keeps passing by faster the older we get? When we’re kids, summer stretches endlessly, and in adulthood, it’s gone in the blink of an eye. Today we’re diving into the intersection of time, memories, novelty and neuroscience to figure out how we can slow down our perception of time and make more memories. Enter: Liz Moody’s Novelty Rule. It turns out, when we’re learning and experiencing new things, we create new neural pathways, and time feels longer/slower.As we get older and fall into rigid routines and monotony, we’re not laying down new neural circuitry, so everything blends together and we lose track of time.So how do we stop time from flying by? Tune in to hear about: The neuroscience of time perception My relationship with routine and boredom Explaining Liz Moody’s “Novelty Rule”Easy ways to create weekly novelty Applying dopamine menus to memory-makingWhy Shared Experiences is a key Love Language Keeping the spark alive in relationships with novelty Tracking and scheduling your new novelty habits Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Did you know that sugar is 10x more addictive than cocaine? Here to advise on emotional eating, cravings, and the impact of sugar on our health, we have Amber Romaniuk.Amber is an Emotional Eating, Digestive and Hormone Expert, with 10 years experience helping women create body confidence, intuition and optimal health through mindset healing, self-care and overcoming self-sabotage with food. Her podcast “The No Sugarcoating Podcast” has over a million downloads. Amber overcame her own emotional eating journey after gaining and losing more than 1000 lbs combined and spending 5 years balancing her hormones and digestion. Now she helps others achieve Body Freedom so they can experience true confidence and health.Listen to our full episode with Amber here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Amber:https://amberapproved.cahttps://instagram.com/amberromaniukhttps://amberapproved.ca/podcast/https://www.youtube.com/@amberromaniukFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome back to another episode of “I’m the problem, it’s me,” where I call bullshit on myself for the things I’m getting wrong, so we can all learn from the struggle. Today’s adulting confession: I’m terrible at letting things go. I never know when to walk away and call it quits, and I try to make things work long past the point of productivity or hopeIf you’re listening to this, you’re probably feeling a little overwhelmed or frustrated at how hard you’ve been trying in some area in your life.This episode is your permission slip to stop trying to do something if it’s not working.We’re taught our whole lives that “quitting is bad”, and “If you try harder you’ll do better” — but trying harder isn’t always the solution to achieving more.Tune in as we explore a beautiful metaphor I heard at Lewis Howes’ Summit of Greatness. We dive into a story from Price Pritchett’s book, You2, on the power of redirection, pivoting, and NOT trying harder when there’s a smarter, more effective solution just around the corner.I haven’t always known when to let go and walk away from something, but I’m setting out to change that.If something isn’t working in your life and you’re still desperately trying — stop and reevaluate. There’s probably a better wayRead Price Prichett’s book, You2 Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Do you ever feel like you're less productive when you’re less busy? It’s like the more time you have, the longer it takes to get anything done, and the busier you are, the more you get done. You’re not alone my friends — that’s actually thanks to a phenomenon called Parkinson’s Law. Parkinson’s Law is the idea that work expands to fill the time allotted for its completion… a task will grow more complex and all-consuming the more time you have to get it done. For people (like me) who struggle with time management, this can equal A LOT OF WASTED TIME if you don’t leverage it properly. But imagine you could get your 8-hour-a-day job done in 5 hours? I’ve tried-and-tested time management strategies and self-imposed deadlines, and found that I can get way more done in less time when I use this phenomenon to my advantage. We’re in our work smarter, not harder season, so tune in to learn more about: The origin story of Parkinson’s Law How it leads to major inefficiency and wasted meetings How to use it to our advantage to get more productive Setting time limits and deadlines to keep you on track My favourite time management and calendar strategies (hellllo pomodoro)Banishing ‘busy culture’ and reworking the corporate 9-5Why multitasking can work against you Let’s take back control of our time and get back to living. Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

We’re joined today by a very special guest for a bonus back to school quickie — introducing my sweet and insightful seven year-old niece, Isabelle! Belle is always coming out with advice far beyond her years, so we’re making it official and picking her brain on friendship, confidence, money, and adulting. Because kids say the darndest things!I hope this conversation brings as much wholesome joy to your day as it did to mine. Join us as we chat about:How to manage stress and feel more confidentHow to make new friendsWhat to do if someone is being unkind to youFinancial advice from a second graderThe best tips to prepare us for adulthoodThanks to Isabelle for being such a great guest — we hope she comes back soon! Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult

Welcome back to the show!!! We have an incredible fall lineup planned, and I’m so glad you’re here. I don’t know about you, but no matter how old I get, September will always feel like that fresh back to school milestone where you get back into your routine and set new goals and habits. And today’s episode is a must-listen to help us get back on track — we called in the internet’s favourite habits and brain expert, neuroscientist Nicole Vignola. This interview is an empowering reminder that you are not stuck in your life. No matter where you’re at, you are capable of rewiring your brain and changing your life for the better. We’ve probably all said or heard, “I’m just wired this way.” But the science is in… and that’s not true. We can completely reshape and rewire our subconsciously programmed beliefs and change our thoughts, behaviours, and routines. So today, we’re diving into·the science of breaking bad habits and how to make good ones, the principles of neuroplasticity  and how to leverage it for positive change, neurohacks for changing our behavioural patterns, how to focus better and learn new skills, and how to improve our mental health by improving our brain health.Nicole Vignola is a neuroscientist, keynote speaker, author and expert in organizational psychology who teaches people around the world about the science of human optimization, health and longevity, mental health, and peak performance. Tune in as we learn about: The principles of neuroplasticity Why it feels so hard to make big changesThe anatomy of a habit, and the key to making a new habit stickHow long it takes to fully integrate new habitsBuilding a routine around time of day and your chemical reactionsThe truth about negativity bias and positive reinforcement Using big life changes as a catalyst Reducing our phone usage A genius way to break a bad habit How dopamine impacts motivation and warps time Boosting productivity by maximizing your mental currency Why brain health is key for mental health Nicole’s refreshing take on failure Follow Nicole:- Get her revolutionary first book, Rewire: Break The Cycle, Alter Your Thoughts and Create Lasting Change- Follow Nicole on Instagram- Check out her websiteOur show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadult