If you only had one day to live, how would you spend it? Every single minute matters. Live today like it could be your last. In this episode, Scott White teaches the principles from his best-selling book, The Life Is Too Short Guy. You’ll learn how to make every day your best day ever, the power of positivity, and the importance of being intentional with how you choose to use the remaining minutes of your life. Here are some power takeaways from today’s conversation: Minutes matter Take a chance and get it done today Attitude is everything: the power of positivity LIVE for today, don’t wait for tomorrow [04:58] Minutes Matter You don't know what tomorrow is going to bring so make the most of every day. You have a finite number of minutes. So you have to choose how you're going to use those minutes. Minutes are a commodity so you don’t have an endless amount of them. They are fading away and you don’t actually know how many minutes you still have left. So think about how you are using your minutes. Be thoughtful, be deliberate and use them in ways that make you happy. And if you use them in ways that don't make you happy, today is the day to make that change. [24:12] Attitude is Everything There will be twists and turns and there will be setbacks. That's the reality. But think about the power of positivity as a proposition to wake up to and set the course for the day, instead of staying in bed where you’re warm and comfortable. You have the proactive ability to choose your attitude. [35:25] LIVE for Today If you were to write your own eulogy, what would it be? How do you want people to remember you? Take a minute to reflect on that and whether that’s the life you're living right now. And if it's just aspirational, then today's the day to make a proactive plan to live that life because you don't know what tomorrow is going to bring. Notable quotes: [04:58] Minutes matter. You could die tomorrow. Make the most of today. [05:02] [09:56] Think about how are you using your minutes. Be thoughtful, be deliberate and use them in ways that make you happy. And if you use them in ways that don't make you happy, today is the day to make that change. [10:07] [25:23] Attitude is everything, the power of positivity – it sets you on the right road. [25:28] Resources Mentioned: The Life Is Too Short Guy Book: The Life Is Too Short Guy LinkedIn: www.linkedin.com/in/scottewhite2 Facebook: www.facebook.com/scottewhite IG: www.instagram.com/scott.e.white Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest Scott White is the happiest guy you will ever meet. After spending over a decade in investment banking on Wall Street, he took a chance to become an entrepreneur and business builder. Today, he is the chairman and CEO of a public real estate company with a mission to make the world happier – one smile at a time.

You can bring joy into your physical spaces at home and at work, and in doing so, bring joy into your life! Research shows that your physical surroundings actually influence your emotional and mental states of being.  Ingrid Fetell Lee, author of the #1 best-selling book, Joyful, discusses the power of bringing joy into the aesthetics of your environment. Ingrid and Matt talk about the power of joy and how you can manifest it into your life through your surroundings. Here are some power takeaways from today’s conversation:  The link between our surroundings and our mental health How to be courageous with color  The joyful aesthetics of the home How to bring joy into your aesthetics at work Bringing play into your spaces How to create a sense of abundance with your environment How judgment holds back joy [03:23] The Link Between Our Surroundings and Our Mental Health Our unconscious minds are absorbing information about our surroundings, through what we see, feel, smell, or hear. All of those sensations give us information about how safe, settled, calm, exciting, or joyful the environment feels. The more that we understand those sensations and the more that we understand the connection, the better we can set ourselves up for well-being. [15:39] Incorporating Play Into Your Space If you think about play, and you look at a child's world, there's one shape that starts to come out more than anything else – the circle or the sphere. For instance, there are a million different things you can do with a ball, hence, it’s the most playful shape. Research shows that angular, sharp shapes create a heightened sense of unconscious caution and we're not as relaxed. We don't want that in our homes, so bringing in more of those round shapes can help with that sense of ease. [20:42] How to Create a Sense of Abundance With Our Aesthetics A huge contributor to feeling joy on a daily basis is an abundance mindset. And we live in this society that is constantly conditioning us to scarcity and competition, and feeling like we don't have enough. But joy is not a zero-sum game. You can have more joy and it doesn't take joy from anyone else. It is a self-reinforcing thing and it has a positive feedback loop. Notable quotes: 29:40] One of the biggest things that hold us back from joy is judgment. [20:43] [20:42] A huge contributor to feeling joy on a daily basis is… being able to find an abundance mindset. [20:48]  [21:10] Joy is not a zero-sum game... you can have more joy and it doesn't take joy from anyone else. [21:16] Resources Mentioned:  The Aesthetics of Joy Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness TED Talk: Whey joy hides and how to find it If you’ve been dreaming of writing a nonfiction book but don’t know where to begin, check out www.activateauthor.com and learn how you can complete a book manuscript in only 90 days. Download this week’s free resource instantly when you sign up for The Good Mood Show newsletter here!  Or, reach out on our contact page at GoodMoodShow.com/Contact and we will email you a copy of any free resource you request.  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest  Ingrid Fetell Lee is the founder of The Aesthetics of Joy, where she empowers people to find more joy in their daily life through design. Ingrid has 17 years of experience in the design and branding world, working with huge brands like Target and Conde Nast, and IDEO. Her TED Talk, Where joy hides and how to find it, has been viewed more than 17 million times.

Lion Goodman was shot in the head four times, and survived to tell. He shares how acceptance, forgiveness, and love literally saved his life.  We all experience some form of trauma in our lives, and these create our limiting beliefs. Regardless of where those traumas come from, all can be cleared. In this episode, Lion Goodman, founder of Clear Beliefs Institute, teaches how to delete the limiting beliefs that hold you back and create your life on purpose. He walks us through this beautiful process of clearing out the deep subconscious using the subconscious mind, the conscious mind, and the superconscious mind all at once.  Here are some power takeaways from today’s conversation:  The tragic event that got him shot in the head four times How acceptance, forgiveness, and love can save your life All the ways we don’t experience what we experience On judging ourselves and forgiving ourselves How to identify and delete limiting beliefs Creating the space for the belief you want to create [19:01] All the Ways We Cannot Experience Our Experience When something bad or painful happens to us, we usually think about or do something else. We either resort to comfort food, drugs, or alcohol. We can talk endlessly about it to someone else. We can ignore it, suppress it, push it away, or pretend it doesn't exist. These are all ways of “not experiencing” our experience. If you shove enough anger down, you could get cancer or heart disease, or you can gain weight and not be able to lose it.  [27:19] Deleting Your Limiting Beliefs Our beliefs are created from our experiences, and those beliefs then start creating our reality. They act like a filter in front of our eyes. So if you think you'll always be poor and you're looking through that belief, then what you see is evidence for why you're always going to be poor. In order to clear that belief, you have to go down into the originating experience and clear it from the psyche.  Notable quotes: [23:18] The hardest thing we have to forgive is ourselves. Resources Mentioned:  Clear Beliefs Institute Clear Your Clients’ Limiting Beliefs Creating on Purpose The Untethered Soul Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest  Lion Goodman is the Founder of Clear Beliefs Institute. He's a professional Certified Therapeutic coach, with 40 years of experience as an executive coach, teacher, healer, and subconscious pattern detective. He's the creator of the Clear Beliefs method for deleting limiting beliefs.

You are the light, and you are here on Earth to light up the world. When you feel your very best, you're out in the world doing your best. It’s only when you feel hurt that you could hurt others. Join this episode to learn about the journey your soul is taking through the darkness to remember who you really are. You’ll learn rituals to increase your positivity and help you shine your light the brightest. Here are some power takeaways from today’s conversation: The story of the little soul and the sun Remembering who we really are The role of negative thoughts and the ego The eight bad moods of the ego Rituals you can practice to make you feel good every day The power of meditation, prayer, & journaling [05:17] Remembering Who We Are We're walking through this world of darkness to remember who we really are. And who we are is not the pain and the hurt and the suffering and the darkness – who we are is the light. We can only know that light – love, joy, peace, forgiveness, and compassion – when we experience the opposite of it. When we get stuck in those bad mood emotions, we're like a magnet for more bad things and more things that attract circumstances that prove that those emotions are valid and worthwhile. So if we do things that are negative, we'll feel more negative. [17:23] Rituals to Make You Feel Good Be mindful that your brain is not you. Choose which thoughts you want to believe and which ones to pass on by. Limit the inputs that are negative. Eliminate the news. Watch positive shows. Unfollow people in your social media feed that make you feel bad. Stay away from things that trigger negative thoughts such as fast food, alcohol, pornography, and lack of sleep. Finally, feed your brain with positive inputs and make a list of the things that make you feel good. [25:29] The Power of Meditation, Exercise, Journaling, and Reading (1) Meditation allows you to separate yourself from the thoughts that your brain is giving you. (2) Journal - Write three things you did well the day before. Then write three things you’re grateful for. Get super small on gratitude, whether that’s your cup of coffee this morning or the electricity in your house. Then write down the top three goals in your life. (3) Read. Feed your brain with something positive. (4) Exercise - It's scientifically proven that if you exercise, you feel good. When you work out, you feel good about yourself and it increases your confidence. Notable quotes: [05:17] You are walking through this world of darkness to remember who you really are… You are the light. [05:30] [06:23] Humans have about 70,000 thoughts a day… how many do you think are positive and how many do you think are negative? [06:33] [23:41] Here's the truth. When you feel on top of the world, what can you accomplish? Anything! [23:48] Resources Mentioned: The Little Soul and The Sun by Neale Donald Walsch Calm app A Course in Miracles The Upward Spiral by Alex Korb Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…

Your heart is calling to you now, and has been your whole life. When you tune in and listen to the callings of your heart, blessings follow. In this episode, Carolyn Rivers, founder and director of The Sophia Institute teaches how you can identify your own heart callings. Carolyn and Matt dive deep into the wisdom of the heart and how you can cultivate your heart’s yearnings. Here are some power takeaways from today’s conversation: How everything is sourced by love How a book sparked Carolyn’s aha moment The more we follow our heart callings, the louder they get Ways to feed your soul Listening to what your heart is telling you [05:57] Following Your Heart Callings His Holiness, the Dalai Lama teaches that the mind is in the heart, not in the brain. The brain works with the heart but the wisdom of the heart is what's most important. The heart holds joy, and it holds love and wisdom. Scientists are now teaching us that even the cosmos itself is sourced by love. There's a feeling in our body when something is meant for us. The more we follow our heart callings, the louder they get and they lead us. Follow the threads of guidance that come through to you and you will always get enough. But you have to take things step by step. [19:10] A Balance Between Your Heart and Your Logic The heart is your starting place. Then you turn to logic and reason because that's how flow actually works. Both are needed, not just one. So you need to develop both within yourself. And as you do that, you become stronger, wiser, clearer, and more focused. You don’t want either side to be dominant, so you have to choose both in partnership. [21:18] Listening to Your Heart You can feel love in your body. You can feel how every cell in your body tingles with energy when you've got that love sourcing through you. It’s not just about romantic love, but about loving what you're doing. When you're in that flow of writing, or whatever it is you’re doing, there's a lot of love that pours into yourself. When you listen to your heart, you can hear answers. It's not a thundering voice but it's the knowledge that rises up within you. Notable quotes: [04:49] There can be additional callings, usually related to the primary first calling that got you into callings. But yes, it's not just one calling in one lifetime. [05:00] [06:43] Scientists are now teaching us that even the cosmos and cosmology, the cosmos itself has love, is sourced by love. [06:52] [19:10] Your heart is your starting place. [19:17] Resources Mentioned: The Sophia Institute Phone: 843-720-8528 Email: info@thesophiainstitute.org Download Carolyn’s white paper “Heart Callings” instantly when you subscribe to the Good Mood Show Newsletter here Or, request a copy of the PDF “Heart Callings” on the contact page https://www.goodmoodshow.com/contact/ A Mythic Life by Jean Houston THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest Carolyn Rivers is the founder and director of The Sophia Institute. Founded in 2001, her work centers on cultivating wisdom, mindfulness, well-being, and spirituality for a more flourishing world for all people.

We all deal with some form of anxiety, and when you are feeling anxious please don’t be hard on yourself. The key is to reimagine anxiety so you can start making positive changes rather than resisting it or battling it. In this episode, Neelma Pyfrom, owner of Living Lotus Life Coaching, shares her wisdom about how to reimagine anxiety so you can live your best life. Neelma and Matt dissect what lies beneath the anxiety so you can heal the root causes and liberate yourself. Here are some power takeaways from today’s conversation: Why anxiety is very personalized The kind of self-care you want to do Anxiety is a form of fear Why feelings are neutral, not good or bad How to get out of fear How to use your phone in a calming way Embracing your “thought adventures” [04:22] Understanding Anxiety First, look at what triggers your anxiety – whether it's getting on a plane, being with a large group of people, or walking into a room full of strangers. How anxiety presents itself is different for everyone. Once you start to understand where your anxiety comes from and you’re able to reorient the voice that tells you all those things that make you anxious, your confidence starts to build up. Take baby steps, reevaluate, pivot as needed, and figure out your next step to get to where you need to go. [12:13] Feelings are Neutral Feelings in and of themselves are neutral. Anger has the same "pH" as fear, sadness, happiness, etc. However, we tend to lean into the ones we like, avoid the ones we don't, and awareness is important. A lot of times, we don't know what we feel, or we don't know how to express it. But knowing what you're feeling helps you to know what you need. [20:03] How to Get Out of Fear Fear is energy that’s getting you ready for a fight or flight. And it’s all there is. But you have to learn how to use this energy in a positive way. Also, when you’re in that state, that’s where growth occurs. You have to go through it and not avoid it if you truly want to grow. The more you embrace fear, the more it gives you confidence. Notable quotes: [08:24] We have an internal voice that tells us we’re not good enough. We need to reorient that voice… Tell it “You're not serving me.” That starts to build our confidence. [08:55] [04:40] Anxiety is very personalized... it's understanding the specifics of what our anxiety is and getting in touch with it. [05:03] [12:53] It's okay to have the feeling of anger... it has to spur us to action… that comes from responding mindfully and thoughtfully. [13:09] [13:47] Knowing what you're feeling helps you to know what you need. [13:50] Resources Mentioned: Connect with Neelma by calling 843-471-0395. Living Lotus Life Coaching Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest Neelma Pyfrom is the owner of Living Lotus Life Coaching, where she helps people live their best life. She helps them reimagine their anxiety by figuring out a healthy work/life balance and making positive changes to find peace, purpose, and authenticity.

Roughly 50% of our happiness is genetic, 10% is due to external circumstances, and 40% of our happiness is within our control. We tend to focus on the 10%, our external circumstances. But a better way is to focus on the 40% within our control, which is activated by choice between stimulus and response. Join happiness expert Anthony Poponi as he and Matt O’Neill discuss the hard parts to happiness and a happiness technique that is as easy as counting to five. Here are some power takeaways from today’s conversation: Where our happiness comes from Hedonic adaptation and the constant chase for more The easy and hard parts of happiness Shifting the focus from self to other people Hope has two parts – belief and action The intersection of talent and effort Stress can be a good thing The 1-2-3-4-5 gratitude technique [02:20] Where to Focus Our Attention We're looking for this magic pill of things that would make us happy all the time but we’re focusing on the wrong things. Our happiness comes from 50% genetics, 10% from life circumstances that we can’t control, and 40% through intentional action. We get lost in this "I'll be happy when..." scenario, focusing our attention on things that can be way off in the future. [06:02] Hedonic Adaptation Our brains are habituated to the things that are happening around us. It's called hedonic adaptation or being put on a hedonic treadmill. So those good things that often fit in that 10% piece of the pie are things that we adapt to more quickly. People are happier when they have kids or happier when they graduate from college. When we get these things, our brain habituates to those things. So it's always this chase for more happiness versus focusing on what's already around. [38:01] The 12345 Gratitude Technique Set your alarm at 12:34 to give you a little reminder to name five things you’re grateful for. These can be small things to very big things in front of you, whatever gives you gratitude for the present moment. Notable quotes: [03:00] We're looking for a magic pill that would make us happy all the time. [03:06] [12:14] In between the highs and the lows, can you come back to feeling about your life with a sense of pride, purpose, and planning? [12:21] [33:03] The best thing you can do for yourself is live in a community with life-enhancing relationships. [33:10] Resources Mentioned: Focus on the 40 Facebook: https://www.facebook.com/AnthonyPoponi LinkedIn: https://www.linkedin.com/in/anthonypoponi/ Dan Buettner, Blue Zones Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest Anthony Poponi is the CEO and founder of Focus on the 40, where he teaches people how to be in a good mood. In 2022, he gave over 50 keynote presentations on how to feel your best. He coaches and gives conferences and workshops, bringing out the best of company cultures.

The full spectrum of your humanity is beautiful. You get the highs, and the lows. Life is not meant to feel comfortable all of the time. In this episode, Simran and Matt discuss how to show up fully to each present moment. Be sure to listen to the exercise at the end of this episode. Matt implemented Simran’s five-minute ritual into his day and it made an immediate impact. Here are some power takeaways from today’s conversation: Humanity is experiencing all of life’s emotions Looking at every experience as your personal amusement park Finding clarity to know when you’re meant to sit or act How we’re trapped by the illusion of money The three-breath exercise that can change your life [02:52] The Magic of Experiencing Humanity Humanity is the full experience, expression, and embodiment of everything that we are. Simran likens humanity to every color in the crayon box, from anger, depression, jealousy, sadness, and loss –  to happiness, bliss, peace, understanding, forgiveness, and unconditional love. However, most people only want the lighter spectrum in the crayon box and not the darker part. [15:38] The Mastery of Your Environment The journey of the soul is not about being comfortable, but about mastering your environment. In order to do that, you have to clarify what is worth your time, what fulfills you, and what brings you joy and peace. [27:48] Trust and Surrender We have to get away from this condition or idea that life has to look a certain way. Because it's very hard to live in a space of complete trust and surrender, and at the same time, trying to take control. Once we learn to surrender, we start to open to a greater power within ourselves. Notable quotes: [03:13] - Humanity is the full experience, expression, and embodiment of everything that we are. [03:19] [15:38] The real journey of the soul is not about life being comfortable or easy. [15:49] [28:15] Working smart doesn't necessarily require muscle. But it does require presence and alignment. [28:22] Resources Mentioned: The Sophia Institute 11:11 Magazine 11:11 Talk Radio Living: The 7 Blessings of Human Experience Conversations with the Universe Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest Simran Singh is a catalyst for love, compassion, and humanity. In addition to being an award-winning author, she published the 11:11 Magazine, and she is the host of the 11:11 Talk Radio show, a weekly show since 2009.

Your habits create your life. Fantastic habits create a fantastic life. In the book Atomic Habits, author James Clear describes how to make good habits attractive, and bad habits unattractive. In this episode, join Matt O’Neill to learn the four easy ways to build good habits, and thus get the life of your dreams. You’ll also learn the four ways that effectively cut out the bad habits that keep you down. Here are some power takeaways from today’s conversation: How 1% shifts changed the history of British cycling Our habits create who we are Make good habits obvious and make bad habits invisible How to make good habits attractive, easy, and satisfying How to make bad habits unattractive, difficult, and unsatisfying [07:48] Atomic Habits = Good Mood Achieving your goals will make you feel good. But it can be hard to accomplish your goals if you lack discipline and motivation. As James Clear puts it in his book, Atomic Habits, one of the ways you can be successful is by creating small habits. By making tiny, easy changes, that marginal gain will help you achieve what you want – and it improves your mood as well! [08:52] How Our Habits Create Who We Are According to James Clear in his book, Atomic Habits, if all you did was get 1% better each day for one year, you would end up 37 times better at the end of the year. Getting 1% better each day is a tall task. But if we just got 1% better each month, we are 12% better by the end of the year. That's a big improvement. And if we got 1% better each week, that would be 50% better at the end of the year, and that is a huge improvement. [10:05] Make It Obvious For example, if you want to read more, set a book on top of the bed after you make it.  Just because the book is already laying there, it's too obvious for you to not be able to see it once you go to bed. In contrast, make your bad habits invisible, which means getting those things out of the way. For instance, if you want to quit drinking, throw all of your liquor away. [15:07] Make It Attractive Look at things you already like and pair that with the habit you want to pick up. For example, if you love coffee and you want to start journaling, set your journal right next to your coffee pot. Another way is to join a culture where your desired behavior is just normal. A great example is joining mastermind groups like GoBundance, where there’s a supportive environment and positive peer pressure. [21:11] Make It Easy A way to make it easy is to reduce friction or decrease the number of steps between you and your good habit. For example, if you want to go to the gym consistently, prepare your gym attire and shoes the night before. Another thing is to optimize your start line. [27:55] Make It Satisfying Give yourself an immediate reward. For instance, there's something so satisfying about checking a checkbox. Notable quotes: [07:48] Wouldn't achieving what you want to achieve improve your mood? We all want to feel our best… we all want to do our very best. [07:57] [08:52] Our habits create who we are. [08:55] [09:24] If we got 1% better each week, that would be 50% better at the end of the year, and that is a huge improvement. [09:33] Resources Mentioned: GoBundance Atomic Habits by James Clear Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…

Stoicism was created 2,000 years ago by some of the greatest philosophers of all time: Seneca, Marcus Aurelius, and Epictetus among others. Jonas Salzgeber, author of the Little Book of Stoicism, joins the Good Mood Show to discuss how living according to Stoic philosophy is a path to true happiness. Today, Jonas and Matt dive into the book as they break down the happiness triangle and tackle what it takes to express your inner truth and live the highest version of yourself. Here are some power takeaways from today’s conversation: Live your inner truth from moment to moment. We flourish when we’re living the highest version of ourselves. Just be present and focus on what you can control. Take a moment to zoom out and create space for yourself. [05:31] Living Your Truth Live according to your inner truth with virtue, and if you can express your highest self in each moment, you will get there. Now, your inner truth might change on a regular basis and that’s fine. The most important thing is that you’re expressing your inner truth in every moment. Even if that changes, you’re still doing your best. If you don't know what your truth is, go and find it. Look within. Spend time with yourself to ask those challenging questions of what you want to live by and what are the things that are important to you. Then try to live accordingly. [09:10] The Happiness Triangle Center: Eudaimonia - being in harmony with your highest self Bottom left: Arete - expressing your highest self in every moment. Bottom right: Focus on what you can control [21:23] How to Get Yourself Out of Negativity Oftentimes, being aware that you’ve got to remove yourself from that negative presence is enough. If not, zoom out to get some perspective on your situation. Take the bird’s eye view, zoom out, and see yourself from above. Then almost magically, this perspective takes you away from the pain or whatever emotion you have at that moment. Then you can re frame the situation and come from an angle where you try to see what you can learn. Notable quotes: [05:31] "Live according to your inner truth with virtue. And if you do this every moment… you will get there.” [05:47] [13:30] “There are things that are beyond your control and things that are within your control… Focus on the things that are within your control." [13:40] [22:38] “Perspective helps you get some distance… it's so helpful because you get some distance between the situation and you." [22:52] Resources Mentioned: Email Jonas at jonas@njlifehacks.com The Little Book of Stoicism by Jonas Salzgeber The Power of Now by Eckhart Tolle Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest Jonas Salzgeber is the author of the best selling book “The Little Book of Stoicism.” Jonas shares his stoic strategies with people to gain back their confidence so they feel ready to effectively deal with whatever life throws at them.

Dr. Loretta Breuning’s groundbreaking book Habits of a Happy Brain describes how the chemicals in your brain are in charge of making you feel happy. When you learn to understand how the brain controls these chemicals, you can create new habits to manage the release of your happy chemicals and put yourself into better moods. In this episode, Dr. Breuning and Matt O’Neill discuss the 4 happy-brain chemicals. They also discuss the 2 unhappy-brain chemicals. By understanding these chemicals and why your brain releases them, you are able to take control of your moods and live a happier life. Here are some power takeaways from today’s conversation: Chemicals in our brains make us feel good or bad Get a Dopamine boost by rewarding yourself for progress Build your bridges with others for Oxytocin Create your legacy to trigger Serotonin Make time to laugh for an Endorphin rush [09:57] Dopamine and Oxytocin Dopamine is a happy chemical released when you’re closer to meeting your needs and goals. Oxytocin comes from the good feeling triggered by social support. In the modern world, humans bond with each other to feel less isolated and stimulate oxytocin. [18:43] Serotonin and Endorphins The confidence chemical serotonin makes you feel good when you feel like you’re in a position of strength. Endorphins, on the other hand, are released as a response to physical pain. [24:55] Creating Your Happiness Habits You can regularly stimulate dopamine when you set your goals and take action to achieve them. Understand your own personal reward system and create a pathway of achievement, goals, and dopamine. Start an oxytocin habit by remembering that it’s natural to seek support from others. Focus on having realistic expectations to get your serotonin. Notable quote: [02:56] Happy chemicals are released when you take action to meet survival needs. [03:01] [15:45] Serotonin is the good feeling that you're in a position of strength, so your brain is constantly comparing you to others. [15:50] [34:06] If you're kind to others, then you anticipate other people being kind to you. And that's creating a more comfortable world for yourself.   [34:11] [29:34] It's so important and useful to understand your personal reward system. [29:38] Resources Mentioned: Remembrance of Things Past by Marcel Proust Habits of a Happy Brain by Loretta Breuning Status Games by Loretta Breuning Science of Positivity by Loretta Breuning The Innermammal Institute and their course Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest Dr. Loretta Breuning is a Professor Emerita of Management at California State University. She is the founder of the Inner Mammal Institute, where she helps people understand and manage their mammalian brain chemistry.

One of the keys to happiness is reducing your stress. Professional stress coach, Andrew Oakes, teaches us the correlation between stress and happiness. Andrew explains that the higher your current stress, the harder it is to feel happy. And, when you are feeling relaxed and carefree, it’s so much easier to feel happy.  In this episode, Andrew joins Matt O’Neill to discuss how to think of stress as a game you get to play. Once you start to learn the game mechanics, you can begin to equip yourself with the necessary tools to navigate it. You can conquer stress in a fun, rewarding way.  Here are some power takeaways from today’s conversation:  Learn what creates stress.  Acknowledge little discomforts in your life and deal with them.  Have the discipline to take on big mountains.  Stress is a game you have to play.  Record and reframe.  [02:16] The Happiness and Stress Scale:  On a scale of 1 to 10, how happy are you? From that same scale, how stressed are you? Happiness and stress are inversely correlated. Once stress compounds, it starts to move solely in that one direction. Often, what we do is assign all our problems to big mountains in our life. But in reality, what maxes out our capacity are the discomforts that then create stress.  [15:00] The Natural Flow of Dopamine:  Our body only has a certain capacity for taking on discomforts. We’re hardwired for survival. The brain rewards us with feel-good feelings—dopamine—upon removing that discomfort. It’s the same process when you urinate after holding your bladder for some time. However, the brain can’t really tell the difference between a small and big discomfort.  [19:32] Stress Management Toolbox:  Having a hammer—anger or frustration—as your standard equipment in your toolbox only leads to more stress. Andrew has come up with re-tools to re-tool your toolbox: Record: Use cheat sheets, journals, organizers, etc. “5P’s” means “Proper planning prevents poor performance”. Reframe: Reframe how you see things to stop the stressor from coming in as a discomfort. Practicing gratitude changes the way you see life. The tools you will put in your toolbox are going to be unique for you.  Notable quotes:  [27:15] “Stress plus time equals wisdom.”  [27:17] — Andrew  [27:35] “It's not the stressor that causes the stress, it's your reaction to the stressor. If you accept the stressor, you can be surrounded by stressors and not be stressed.” [27:46] — Andrew  [30:15] "A setback is a setup for a comeback." [30:18] — Andrew  Resources Mentioned:  Download Stress Relief HQ’s FREE stress management resources here!  The Inner Work by Mathew Micheletti and Ashley Cottrell  Episode 24: The Inner Work with Mathew Micheletti  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…  About the Guest: Andrew Oakes is the founder of Stress Relief Headquarters. He is a mental health advocate, stress management consultant, and public speaker. His Street View of Psychology brings a new approach to resolving complex mental matters. You can connect with Andrew through LinkedIn.

Join #1 NYT best-selling author Marianne Williamson as she discusses how love is a miracle. Love is the ultimate purpose of your life. The only way for someone to be truly happy is to realize this purpose and to love unconditionally as God loves.  In this episode of The Good Mood Show, Marianne Williamson, author of four #1 best-selling books, including “A Return to Love” joins Matt O’Neill to talk about the lessons she has learned from A Course in Miracles. This conversation will deepen your understanding of love, happiness, and finding miracles amidst a world so desperate for healing.  Here are some power takeaways from today’s conversation:  Loving leads to happiness.  Always choose to forgive.  Surrender to the miracles of God’s will.  Practice love and compassion every day.  Live with responsibility for the world’s healing.  [12:16] The True Meaning of Miracles:  True miracles do not happen when we make God our errand boy. True miracles happen when we realize God’s unconditional love for us. We can allow things to happen when we are dwelling in love.  [23:37] How to Be Loving and Trusting in the Moment:  The will of God is our highest joy. When we learn to be still and connect with God, we eventually see that His will for us is also our greatest good. This creates a fierce trust in God.  [28:26] The Daily Practice of Love and Compassion:  God placed us in roles where we can practice love and compassion daily. However, Marianne also emphasizes the practice of morning meditation to empower us to love better. She invites everyone to sign up for Mornings with Marianne.  [35:00] The Responsibility and Power of Love to Change the World: The ultimate goal of love is not just to heal ourselves but also to heal others. We all have a responsibility to love one another; when we do, it has the power to change the world.  Notable quotes:  [02:33] “God is love. We are creations of God. Our purpose on this earth is to love….That is when we’re happy.”  [02:40]  [12:20] “You can have a grievance, or you can have a miracle. You cannot have both.” [12:23]  [14:03] “You were not created to be at the effect of lovelessness within yourself or anyone else.” [14:08]  Resources Mentioned:  Connect with Marianne: Website | LinkedIn  A Course in Miracles by Foundation for Inner Peace Everyday Grace  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…  About the Guest: Marianne Williamson is an American author, a spiritual mentor, and a political activist. Four of her books have been recognized as New York Times bestsellers, and in 2020 she ran for the Democratic nomination for President of the United States. Marianne has been teaching the principles of A Course of Miracles for over thirty years, and in the process, she has brought hope, love, and joy into the world. Sign up for Mornings with Marianne or find one of her books on Amazon.

Author Sarah Snyder explains, “Your very essence is LOVE with a capital L.” Your soul is so powerful that it can handle all of life’s events with grace and understanding.  In this episode, Sarah joins Matt O’Neill to talk about the golden nuggets from her book The Value of Your Soul. They discuss how to deal with life’s annoyances with more grace, and how understanding your soul's essence leads you to lasting good moods. Here are some power takeaways from today’s conversation: Realize your essence is pure Love. Learn not to take things too seriously. Polish your mirror. Quiet the constant noise around you. Heal your original wound. [02:08] The Value of Your Soul The book contains real-life stories filled with lessons about how to get over annoyances. Sarah used the poet Rumi's principles in offering ways to flip the script. The essence of your very soul—love—matters. Material possessions pale in comparison to that essence, which is the gift of life. [10:13] Flipping the Script around Negative Sounding Emotions The biggest negative-sounding emotions are expectations, disappointments, anger, fear, vulnerability, resentment, control, and impatience. We should not get ashamed when we fall prey to them because they are a natural part of life. [25:00] Quieting the Noise Constant noise creates an unhealthy feedback loop. Learning how to quiet the noise means refusing to entertain unproductive thoughts. Only then, we learn how to accept simply what is and hear God communicating with us. [26:55] The Wound is the Place Where Light Enters You Hurtful experiences are lessons. We don’t grow by having everything perfect in our lives. Personal growth happens on rough edges. Your original wound is your earliest experience that can set the course for the rest of your life. Everything is a learning opportunity. Notable quotes:   [05:50] “Your essence is pure Love with a capital L.” [05:53] — Sarah [13:21] "I have to take life's lemons, and I have to learn from them so that I can become a polished person, better in my body and spirit." [13:29] — Sarah [37:03] “Never waste a bad experience without trying to learn from it first.”  [37:10] — Sarah Resources Mentioned: DIY Solo Retreats by Sarah Snyder The Value of Your Soul by Sarah Snyder Chicken Soup for the Soul E05: Healing Your Body by Releasing Emotion with Kim Kolodji Connect with Sarah at Luna River Voices and get 50% OFF and a signed copy of any one of her books! Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…

Finding true happiness — the genuine, juicy, and authentic kind — is within your reach at this very moment. We all have the capabilities, tools, and everything we need to create happiness for ourselves, regardless of what’s going on around us.  In this episode, The Happiness Doctor, Dr Sophie Godkin, joins Matt O’Neill to talk about creating happiness from the inside out. They talk about finding joy within ourselves and even unpack some tools to jump start our journey to becoming genuinely happy.  Here are some power takeaways from today’s conversation:  Take time to know yourself.  Heal from places where you hold a lot of emotions.  Orient your mind to find things to be grateful for.  Practice mindful meditation.  Befriend your inner critic.  Be compassionate with yourself.  [6:57] Reacquaint With Your Soul:  The first and hardest step to getting in touch with your soul is to heal from places where you hold a lot of emotions. Your wounds, pains, and hurts should not be buried; instead, acknowledge, process, and learn from them.  [14:28] Gratitude - Your Biggest Tool:  Gratitude can be your biggest tool for happiness. Learn to be joyful despite life’s stress. The mind has a natural affinity to focus on the negative. It is drawn towards everything that’s not going right in our lives.  [17:53] Do Mindful Meditation:  Maintaining a Gratitude Journal also helps keep the mind’s negativity bias away. It retrains our mind to start counting things to celebrate. Some prompt to get you started is to write down what went right that day or take note of opportunities you have now that you didn’t have before.  [24:47] Deal With Your Inner Critic:  Perfection gets in the way of your happiness. It prevents you from living authentically. The voice that tells you to be perfect is the voice of your inner critic. The only way to shut it out is to start working on your thoughts and feelings.  Notable quotes:  [04:50] “Who you truly are is, you know, infinitely capable. Who you truly are has the skill set that you need to achieve. You have the love to succeed.”  [05:02]  [16:47] “It's really up to us to take it upon ourselves to orient our mind towards the kinds of things that we do want to focus on -- the kinds of things that we want to pay attention to in life. And gratitude is just such a simple, easy process that allows us to do that.” [17:02]  [27:50] "When we realize that every single thought, every single feeling is actually here to help us, right? We can befriend it. [27:55]  Resources Mentioned:  The 5-Minute Gratitude Journal: Give Thanks, Practice Positivity, Find Joy by Sophia Godkin  Mark Nepo  TheHappinessDoctor.com  Sophia’s LinkedIn and Twitter  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…  About the Guest:  Dr Sophia Godkin is an internationally recognized expert on happiness. Better known as “The Happiness Doctor,” Sophia’s mission is to use holistic education and coaching to help people become healthier, happier adults.

Your higher self is one of the greatest sources of strength, confidence, and happiness available to you. Sometimes all you need to do is to look inside yourself to find the answers you are looking for.  In this episode, author Ulrika Sullivan joins Matt O’Neill to talk about the journey of awakening to your higher self. They talk about Ulrika’s book “Wisdom Beyond What You Know” and what you can do to connect with, and love yourself on a deeper level than ever before.  Here are some power takeaways from today’s conversation:  Love yourself and put yourself first  Find your opportunity for self-awareness  Tune in to your body  Set your energetic boundaries  You are part of a big, wide universe.  [06:25] You Complete Yourself:  Turn your focus inwards. Ask yourself first before seeking validation from others. You know best what works for you. You are a source of love for yourself. Even without others, you’re whole and complete.  [16:38] Journey of Self-Awareness:  Ulrika was a successful woman whose identity revolved around her job. However, when she got laid off, she found herself lost and not knowing who she was. This was the start of her journey to self-awareness.  [21:44] The Body Talks:  Everyone has an energetic connection to their bodies.For Ulrika, yoga was her gateway to this connection. Spiritual practices and time tuning into yourself can help you learn to connect with your emotional, physical, and spiritual body.  [35:02] People Pleasing: When you seek to please others, you can lose your own sovereignty. Set your energetic boundaries and say no to what doesn’t align with your true self. You are connected to the whole universe. You have a connection to a bigger, true self.  Notable quotes:  [02:31] “Awakening can be awakening to who we truly are… to our true self.”  [02:38]  [14:00] “We all have this story of how we got to where we are. But the important part is to allow ourselves to distance ourselves a little bit to those stories inside” [14:11]  [23:42] "Yoga is this connector of movement, breath, and stillness. Because all three are required in a way to be able to listen to what the body and its intuition is telling us. It's not really separate. [24:00]  Resources Mentioned:  Wisdom Beyond What You Know by Ulrika Sullivan  Jerry Maguire (1996)  Healing Back Pain by John E. Sarno  All the Rage Saved by Sarno (2016)  Ulrika Sullivan’s website  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…  About the Guest:  Ulrika Sullivan is an intuitive spiritual life coach, energy healer, and yoga teacher. She is also the host of the New Light Living Podcast where she talks about finding the calm and balance many people hope to live with.

Creating a powerful mindset is the key to mastering your life experience. Your mood is 100% determined by the mindset you choose.  In this episode, renowned podcast host Case Kenny joins Matt O'Neill as they discuss his book But First, Inner Peace. Listen to their conversation as they teach powerful techniques to fortify your mindset.  Here are some power takeaways from today’s conversation:  Practice mindfulness with radical honesty  Find your incentives  Start with your whys  Believe in yourself and be proud of yourself  Write your narrative with a positive mindset  [02:04] What is Mindfulness? Practicing mindfulness doesn’t have to be complicated. It may have many forms and layers but simply put, it’s about radical honesty with yourself. You have to combine your inner and outer gaze to take in the world around you and redefine it as what’s true for you. Mindfulness is like self-therapy.  [10:07] Starting With Why When you’re searching for your why, be intentional about it. Journaling can help you find clarity. Think about what you don’t want to regret. Ask different questions about what you do and don’t want in your life.  [23:41] Redefining the Negative It’s easy to fall into a negative mindset. This negative environment and personal experiences can push people to quit. However, you have magic in your future. Despite everything else, it’s up to you to rewrite the narrative and give tomorrow a second chance.  [32:54] Your Beliefs, Your Story Align yourself with what you believe. When you understand reciprocity, you can bridge the gap between the head and the heart. The stories you tell matter, so be more positive in your narrative.  Notable quotes:  [20:07] My fear is looking back and having regret because you cannot change it. And that scares the shit out of me. [20:12]  [26:58] “The greatest gift you can give yourself is to believe in second chances.”  [31:44] At the end of the day, it does come down to you writing or rewriting the rules and expectations for yourself. And I think that's the greatest gift we can give ourselves [31:54]  Resources Mentioned:  New Mindset, Who Dis? Podcast and website  But First, Inner Peace by Case Kenny  Case Kenny: Instagram  Start With Why by Simon Sinek and his Ted Talk  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…  About the Guest: Case Kenny is a writer, podcaster, and recording artist. He started New Mindset, Who Dis, with his passion for growth. You can learn more about Case and his work as a mindfulness thought leader on his website and Instagram.

Empathy is an extraordinary gift, and it must be managed with skill. On the one hand, your empathy allows you to establish deep connections with others, and on the other hand, your ability to feel the emotions of others can feel draining. This is why highly empathetic people (empaths) must understand how to accept the gift and manage the downsides of high empathy.  In this episode, intuitive life-coach Krista Carpenter joins Matt O’Neill to talk about the struggles and joys of being an empath. They talk about dealing with internal problems that can come with a high level of empathy and how you can still live a happy, empowered life.  Here are some power takeaways from today’s conversation:  Never give up on yourself.  Trust yourself more and do not listen to the outside world.  Cut off the toxic and triggering people in your life.  Do proactive self-care.  Set boundaries and enforce consequences.  [01:57] What Are Empaths?  Empaths are highly-sensitive people who feel for and pick up other people’s emotions and energies as though they were their own. They often grew up with narcissistic caregiver/s who made them feel unsafe and drove them to become hypervigilant — even with microexpressions.  [15:32] Overcoming Dark Times:  Never give up on yourself. Instead, follow your bliss. Force yourself to do things you always wanted and haven’t permitted yourself to. And if you do not have the energy to force yourself, just take some time and give yourself space.  [20:07] Self-Love and Self-Compassion:  Trust yourself more. Do not listen to the outside world — the judgements, opinions, or societal norms. Cut out toxic people in your life. Prioritize quality over quantity when it comes to the people around you.  [33:41] An Empowered Empath:  People will treat you how you allow them to treat you. Set boundaries, and enforce consequences on people who push past your boundaries. Or even better, surround yourself with people who respect you enough that you won’t need boundaries.  Notable quotes:  [27:31] “Four quarters is better than 100 pennies. Meaning, if you have four friends that are truly uplifting, it's way more valuable than 100 people that make you feel bad.” [27:47] — Krista  [32:05] “Don't wait till you're totally burnt out to do the self-care because then you're just trying to do repair work.” [32:11] — Krista  [35:06] “People will treat you how you allow them to treat you. So you have to have some boundaries and consequences if they push past those boundaries.” [35:18] — Krista  Resources Mentioned:  The Empath’s Workbook by Krista Carpenter  Krista Carpenter’s website  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…  About the Guest:  Krista Carpenter, MS, CLC is a bestselling author and life coach. She is well-known as an expert on helping empathetic people identify unique gifts of living empowered. Krista’s book, The Empath’s Workbook, has over 700 5-star reviews on Amazon.

You can change the way you look at money & time to see how they are imaginary. This radical new perspective helps you to stop "working" for a living, and instead choose to start living for a living.  In this episode, Jamal Jivanjee joins Matt O’Neill to talk about his important book "Living for a Living". They talk about how life is full of beauty, love, and happiness when you choose to look for the good. And that choice is the key to a life well-lived. Here are some power takeaways from today’s conversation:  Shift your perspective inward.  Live in the present.  Adopt an abundance mindset.  Be totally involved in everything you do.  Control how you respond to life.  [01:32] The Key to Empowerment:  Empowering someone requires a shift in perspective. We can control our inner state of being and how we respond to certain things.  [06:06] Living in the Moment:  We often feel like we’re running out of time, which can lead to anxiety. But the truth is, all you have is time. Stay present in the moment. Stop trying to hang onto the past.  [12:40] The Concept of Lack:  We give money value. Economy is an exchange of energy. While there might be fluctuations in that exchange, nothing is lost. All we have is everything.  [21:31] Hard Work Ethic:  Success requires total involvement. If your desires, actions, and values are fully aligned, it becomes easy. As long as you’re totally involved, you’ll get to where you want to be.  [30:00] The Root of Our Evil:  People are inherently good. But when our core needs aren’t met, it creates trauma. Some behaviors that come from trauma are evil. But if you dig deep into the trauma, there’s healing. If we can control how we respond to life, we can end these cycles.  Notable quotes:  [05:05] —  [05:15]  “As a society, as a species, as humanity, we have to understand that we’re not actually separate from each other. Your success is instrumental to my success.” — Jamal  [22:25] — [22:28]  “Success is predicated upon total involvement.” — Jamal  [31:54] —  [31:59]  “If you can get below the trauma, there’s no evil; that’s where healing is.” — Jamal  Resources Mentioned:  Free to Love by Jamal Jivanjee  Living for a Living by Jamal Jivanjee  The Love Cast  Jamal Jivanjee’s website  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…  About the Guest:  Jamal Jivanjee is a bestselling author, podcaster, and full-time life coach. With more than 20 years of experience working with people in various stages of life, he discovered the common roots of human suffering and sustainable solutions to help people become empowered.  He has written two books, Free to Love and Living for a Living. 

Your worst day is not the end of your story. You can take back the pen and write a new chapter. It starts by divorcing your beliefs.  In this episode, Alice Emerson joins Matt O’Neill to discuss her book "Divorcing Your Beliefs." They talk about the journey to inward healing from diagnosis and identity crisis and how you can take back authorship of your life.  Here are some power takeaways from today’s conversation: [07:37] Rewrite Your Story You can always rewrite your story. The pen is yours as long as you make the choice. This also applies to your divorce. Both diagnosis and divorce are hard, but they can be approached with the same thought process. Choose to heal your thoughts, your labels, and your story. [10:57] Be in the Moment Eternity is the eternal now and now is the only time you can exist. The mind is always existing in the past or making plans for the future. Instead of succumbing to this trap, choose to be in the moment. [20:27] Do Grounding Before starting your day or picking up your phone, set your intentions for the day. List what you want and need to accomplish and what you’re grateful for at this moment. Practice guided meditation and proverbial sighs every day. You’re only good at what you practice. What you don't practice will not develop. [24:48] Detox Your Heart Protect yourself from overwhelming environments — especially those you cannot control. The energy around you can stir up something inside you. The world is filled with energy that can stir up inside you: news, politics, crimes, and pornography, among others. Make sure to protect the peace you started and worked hard to achieve. In choosing which to protect yourself from, let your heart be your guide. [31:57] Heal from Identity Crisis You can only love your neighbor after you have learned to love yourself. Healing from an identity crisis involves unpacking all the labels from childhood to career. It is a journey of embracing yourself — who you were, who you are, and who you are not. You can celebrate other’s gifts but fall in love with yourself first. You are God’s masterpiece; denying your identity is denying God’s creation. Resources Mentioned: Divorcing My Beliefs: Experiencing God Outside of Religion by Alice Emerson Dr Caroline Leaf Download the Good Mood Toolkit here! THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more… About the Guest Alice Emerson is the president of the Charleston Metro, Holistic Chamber of Commerce. She is a certified Divorce, Transition and Recovery Coach (CDC) and public speaker. Alice is also the author of the bestselling book, Divorcing My Beliefs: Experiencing God Outside of Religion. Described as the “Healing Rebel”, Alice describes herself as an ally of health and wealth professionals and is dedicated to moving others towards their journey to true wellness. Reach out to Alice at healingrebel@gmail.com or connect with her on LinkedIn.