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People are always asking me how they can have better, more vibrant relationships.  But often, there is one big mistake that most people make in their relationships.  We're going to dive into that mistake and 10 strategies for countering it. On this episode we discuss: The big mistake of invalidating others How invalidation drives wedges Strategies for being more validating of others Avoid being critical Keep the focus off yourself Use someone's first name Show interest in them and their interests Validate their feelings Apologize with no excuses Name their emotions Ask more questions Love how they want to be loved Paraphrase and summarize And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:Rekindling Relationships (Episode 49)The Daily 5 & 5Read these articles below about the Daily 5 & 5. How to Be Grateful When Life Is Hard. Start your own Daily 5 & 5 on your phone, in a journal, or using this Daily 5 & 5 Worksheet. After a few days, reflect on how this activity impacts your mindset.Be sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
As we approach the holidays this year you may be thinking about relationships that have gone stale, or people you don't talk to often or have the level of closeness or intimacy you would like to have.  But with the change in schedules you will have the opportunity to use the strategies in this conversation to rekindle and strengthen those connections. On this episode we discuss: The value of relationships on our mental health What makes someone a true friend Loving yourself first My 30-day challenge to you Valuing honesty, even when it's uncomfortable Viewing conflict as an opportunity Helping other people succeed Share your personal goals with others Be more curious Be yourself And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:Getting to Know Yourself (Episode 48)Repairing Relationships Over the Holidays (Episode 29)A Transformational Self-Confidence Building ActivityThe Daily 5 & 5Read these articles below about the Daily 5 & 5. How to Be Grateful When Life Is Hard. Start your own Daily 5 & 5 on your phone, in a journal, or using this Daily 5 & 5 Worksheet. After a few days, reflect on how this activity impacts your mindset.Be sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
Find transformational growth on every episode of the Decide Your Legacy Podcast with Adam Gragg!  Live the life you want, the legacy you decide!
As we deal with the challenges of pleasing others and overcoming past trauma, it can sometimes be hard to know what we truly want in life.  Today we are going to break down some actionable strategies you can use to understand yourself in a deeper and more authentic way. On this episode we discuss: Why I invite people to take risks Knowing yourself as the key to long-term happiness Laughing and having fun What codependency does to us Journaling regularly to externalize your thoughts Creating a plan to overcome negative core beliefs Taking emotional risks Radical acceptance of reality Getting professional help And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:Being Assertive (Episode 47)How to Journal for Self-Improvement50 Best Journaling Prompts30 Damaging Core BeliefsWhat is AcceptanceAcceptance is NotTake Emotional Risks Frequently!How to Select a Great Life Coach (or Counselor)Self-Care ActivityTake the time to get to know yourself. Complete the Know Thyself Worksheet and use those answer to help you complete the Radical Self Care Worksheet.Be sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
The themes in our lives where we avoid confrontation reveal where we give our power away to others.  But to get the best possible outcome we must avoid assuming the end result and become assertive enough to enter those difficult situations.  The result can be life-giving.  On this episode we discuss: What it means to give your power away How being more assertive can energize your life Staying committed and following through Taking consistent risks The DEAR MAN framework for dealing with difficult situations / people Illustrations of how my clients have applied the DEAR MAN framework to their lives Taking a reasonable negotiation strategy And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:Staying Motivated to Reach Your Goals (Episode 46)Secret Communication Skills (Episode 44)DEAR MAN Assertiveness Tool (worksheet)Be sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
We know what it feels like to be motivated right after hearing or reading something inspiring.  But what happens on day five, or day 50?  How do you maintain that energy level to achieve your goals?  On this episode we break down several practical strategies you can engage to stay motivated for the long haul.  On this episode we discuss: Making things stick Not moving forward is actually a step back Avoiding the leak, writing it down Identifying the expected obstacles Focusing on a vision The biggest obstacle is yourself Negativity bias is all about feeding our insecurities Focusing on the potential outcomes and opportunity Get some accountability and put a little skin in the game Measure it to get more of it Focus on the intrinsic And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:How to be Happier (Episode 45)Identifying Core Values (Episode 23)Perfectionism v. Procrastination Trap (video)Be sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
#45: How to be Happier

#45: How to be Happier

2022-09-1329:05

It's written right there in the Constitution of the United States of America: we have the right to pursue happiness.  But what is it that will make us happy?  We get down to the practical this week on how you can cultivate happiness in your own life.  On this episode we discuss: All the risks I'm taking (I'm doing it a lot lately) Why happiness is important to us Avoiding Facebook happiness How I found myself on a beautiful beach, but ultimately was miserable The cost of misery in our lives Focusing on a clear vision for your future Enjoying the journey instead of focusing on the destination Do the hard work first Reframing the negative experiences in our lives Standing up for yourself Meaningfully connecting with others. And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:Secret Communication Skills (Episode 44)Core Beliefs ActivityMost people have 3 - 10 deeply rooted negative core beliefs. Become aware of them and replace them with a healthier perspective so they no longer drive you. Identify your top 3 - 5 negative core beliefs using this 30 Damaging Core Beliefs Worksheet. You never know when something might go wrong. Seeing that there are lots of option.. Then complete a Be Truth Oriented Worksheet for each one. Enter the negative core belief in step 1 on the Be Truth Oriented worksheet and follow each step. Save on your desktop, completed, and email the completed worksheets back to me before our next visit. Here's an article article to read that will be helpful How to Change Negative Core Beliefs.Be sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
We regularly talk about the basics of communication and how to improve them, but I want to go beyond the basics today.  I'm going to share several secret skills that will take your communication to a deeper and stronger level with those around you.  On this episode we discuss: All the risks I'm taking (I'm doing it a lot lately) Problems that can arise from poor communication A fly-over of a few of the communication skills we usually talk about Never giving your power away How to not give up in communication with others Sharing your story in a vulnerable way How to dig deeper in conversation with others And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:Conflict Resolution (Episode #41)New Orleans Surprise Prank 2022If by Rudyard Kipling - Read by Sir Michael CaineDo it Anyway by Mother TeresaHow Did You Die by Edmund Vance CookeMy 20 Favorite Questions to Ask Clients20 Questions to Ignite Meaningful ConversationsBe sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
On this special BONUS episode of the Decide Your Legacy Podcast Adam walks you through a guided serenity mediation exercise.  Come back to this episode anytime you need some meditation practice.Thanks for listening, be sure to subscribe and leave us a review! NEW FREE GUIDE! 5 Days to overpowering anxiety! Get 50 free relationship building questions and a free e-book on life balance! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
One of the things we most desperately want to avoid is dealing with grief and trauma in our lives.  In this episode, we break down the grief process and several actions you can take to help move through it.   And don't forget to sign up for Tune Up For Life!  On this episode we discuss: One of the most procrastinated items is facing grief or trauma The 5 stages of grief Finding a process for healing Feeling your feelings The danger of emotional constipation Understanding the impact of loss Talking about your loss with others Facing your trauma Creating a dookie list Having a bigger purpose And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:Why You Should Deal with Your PastEpisode 41: Stop Procrastination Now!How to Fix a Broken Heart: Poop List (TED Talk)YouTube Short: Plan Exciting ThingsBe sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
Most people actually have goals and aspirations for their lives.  But despite knowing what they want, they find themselves spinning their wheels (present company included) because of procrastination.  In this episode we review 9 strategies you can implement now to stop procrastinating!   And don't forget to sign up for Tune Up For Life!  On this episode we discuss: The four (4) risks I took recently Why we procrastinate The emotional component of procrastination How many people can identify their goals Delayed gratification Harvard goals study and what it says about the influence goals have on our life What delegation can do for you The 10 Strategies: Identifying your ideal weekly schedule Clarifying the quadrants of important / urgent Planning your top tasks regularly Creating a written schedule Writing down your goals Counting the cost of procrastination Asking others for help Dealing with your perfectionism Creating a life purpose statement And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:If by Rudyard KiplingStop Procrastinating & Get Things DoneStephen Covey's Time Management Matrix Explained3 Ways to Eliminate Mental ClutterHow to Reach Your Goals (Part 1)How to Reach Your Goals (Part 2)How to Reach Your Goals (Part 3)Dealing With Conflict (Episode 41)Clip: Do the Hardest Thing FirstBe sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
One of the things holding us back from true connection and intimacy with others is our inability to engage conflict in a healthy way.  I ran away from it myself for years.  But today I'm going to break down six essentials to engage conflict resolution.   And don't forget to sign up for Tune Up For Life!  On this episode we discuss: The kind of conflict we are talking about Why conflict is so important for intimacy How fear causes us to be passive and not engage Abraham Lincoln's approach to engaging conflict Stay away from all-or-nothing thinking Following rules or guidelines for conflict Don't take the bait! The soft startup Living in the middle Listening and zoning in on others Erring on the side of addressing things with others And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Resources:Team of Rivals: The Political Genius of Abraham Lincoln by Dorris Kearns Goodwin10 Conflict Resolution Rules & GuidelinesBe sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
Not long ago I went through a serious struggle with anxiety and depression that left me sleepless for 5 straight nights.  I wasn't focusing on the steps I could implement to manage my own stress.  Here we break down six different ways you can make yourself shatterproof from the stress that will inevitably come.   And don't forget to sign up for Tune Up For Life!  On this episode we discuss: My struggle with anxiety and depression What a lack of sleep did to my perspective Engaging positive relationships consistently Consistent exercise to move your body Rest and relaxation Practicing gratitude How to write effective affirmations Engaging in self-care, finding those things that fill you up and energize you Taking risks in your everyday life. And click HERE to get my NEW FREE SHATTERPROOF YOURSELF MENTAL HEALTH CHECKLIST!Be sure to follow me on Instagram @adamgraggThanks for listening, be sure to subscribe and leave us a review! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
So many people want to become more confident but they just don't know how.  On this episode we break down 5 specific and actionable steps you can take that will start building your self-confidence.  And don't forget to sign up for Tune Up For Life!  On this episode we discuss: The risks I took this past week How you can take risks in your life Working on communication skills Getting curious The importance of body language and tone Creating a schedule (and sticking to it) Identifying that damaging mindsets that are impacting you Velcro and Teflon Having SMART-C goals Be sure to follow me on Instagram @adamgraggResources:My Easter PrankTop 5 Regrets of the Dying by Bronnie WareThanks for listening, be sure to subscribe and leave us a review! NEW FREE GUIDE! 5 Days to overpowering anxiety! Get 50 free relationship building questions and a free e-book on life balance! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
Got a special episode this time as I discuss motivation in the workplace with Nevada Raitt.  We discuss building effective teams and creating meaningful connections so that an organization can thrive.  And don't forget to sign up for Tune Up For Life!  On this episode we discuss: Why start a business that focuses on employee wellness Learning from failures Fostering connection between employees Struggling together through adversity How remote work is influencing connection in the workplace How to build engagement at work Giving ownership to others Having fun as a team Motivation works differently for everyone Being available to your team Being genuine and consistent over time Making conflict safe for employees Helping others achieve their dreams Staying focused on your goals Highlighting the meaning behind everything Be sure to follow me on Instagram @adamgraggResources:3 Tips for Improving Your Work EnvironmentEpisode #6: Developing Deep & Meaningful FriendshipsEpisode #31: Overcome the Fear of Rejection11 Fun Ice Breakers for Work Meetings and Social Events4 Things that Make Work SuckSkills for Successful Relationships - 10 min VideoThanks for listening, be sure to subscribe and leave us a review! NEW FREE GUIDE! 5 Days to overpowering anxiety! Get 50 free relationship building questions and a free e-book on life balance! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
So often, we come incredibly close to having a positive breakthrough in our lives, only to turn around and self-sabotage the good things that are happening.  Why do we do that? And what can we do to stop it?  We discuss all that today on the podcast.  And don't forget to sign up for Tune Up For Life!  On this episode we discuss: Where does self-sabotage come from? Taking big risks Intrinsic v. extrensic worth The power of the pause Taking the opposite action Improve your self-worth Visualize success Work on emotional and mental health Be sure to follow me on Instagram @adamgraggResources:Episode 19: Improving Your Self-WorthEpisode 36: Identifying Healthy vs. Toxic RelationshipsA Transformational Self-Confidence Building Activity - Article4 Tools for Becoming Emotionally Healthy - ArticleThanks for listening, be sure to subscribe and leave us a review! NEW FREE GUIDE! 5 Days to overpowering anxiety! Get 50 free relationship building questions and a free e-book on life balance! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
Relationships are a key part of all of our lives and have major ramifications on our life satisfaction.  But how do we know which ones are good for us?  On this episode we explore what healthy v. toxic looks like.  And don't forget to sign up for Tune Up For Life!  On this episode we discuss: The risks I took last week Why healthy relationships are so important The monkey and his buddy 7 things to look for in healthy relationships Do they having lasting relationships? Do they have a sense of humor? Are they easily offended? Are they willing to deal with their past? Do they have healthy lifestyle habits? Do they establish healthy boundaries that are in line with their values? Do they have a healthy amount of self-confidence? Be sure to follow me on Instagram @adamgraggResources:Easter Prank 2022Episode 19: Improving Your Self-WorthEpisode 35: Practices to Overcome AnxietyThe Loony BinThanks for listening, be sure to subscribe and leave us a review! NEW FREE GUIDE! 5 Days to overpowering anxiety! Get 50 free relationship building questions and a free e-book on life balance! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
On this special BONUS episode of the Decide Your Legacy Podcast Adam walks you through a guided mindfulness mediation exercise to help you become more focused and aware.  Come back to this episode anytime you need some practice at mindfulness.Thanks for listening, be sure to subscribe and leave us a review! NEW FREE GUIDE! 5 Days to overpowering anxiety! Get 50 free relationship building questions and a free e-book on life balance! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
It's time to get practical on dealing with anxiety.  This week we will cover 3 specific practices you can do today to overcome your anxiety, including walking through a mindfulness exercise together.  And don't forget to sign up for Tune Up For Life!  On this episode we discuss: How anxiety is different from fear Sympathetic v. parasympathetic Taking action to get out from anxiety Identifying negative core beliefs The value of journaling Adding humor to your life Practicing mindfulness Be sure to follow me on Instagram @adamgraggResources:How to Change Negative Core Beliefs (Part 1)How to Change Negative Core Beliefs (Part 2)Short StoriesThe Essential Earnest HemingwayTales from the Klondike: A Treasury of Jack London's Best Short The Complete Stories by Flannery O'Connor50 Great Short StoriesFunny Videos (I can watch these over and over)The Farting Old ManNobody Messes with my BOY……FRIENDUltimate Dog TeaseGag Gifts (Oh yes, I have these and many more)Remote Controlled Fart MachineFake Beer Belly Waist PackYodeling PickleThanks for listening, be sure to subscribe and leave us a review! NEW FREE GUIDE! 5 Days to overpowering anxiety! Get 50 free relationship building questions and a free e-book on life balance! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
Our world is filled with so many distractions that it is easy to go through the motions.  However, by using a process I help every client through can help you to build a life that you love and are passionate about.  On this episode we discuss: The risk Adam took this week When my house was on fire A process of transformation through "The Legacy Cycle" Starting with a good foundation of beans The importance of social skills Building your self-concept Connecting with your emotions Creating the right filters in your life How we are giving ourselves ADD Creating a balanced lifestyle Setting the right goals and their corresponding habits Be sure to follow me on Instagram @adamgraggResources:Creating Your Core Values (podcast)The Legacy Cycle (guide)Why I Started Decide Your Legacy (blog)How to Find Clarity in Your Life (blog)Clarifying a Vision for your Future (blog)Thanks for listening, be sure to subscribe and leave us a review! NEW FREE GUIDE! 5 Days to overpowering anxiety! Get 50 free relationship building questions and a free e-book on life balance! Get personalized coaching from Adam! Adam is a life coach and counselor who specializes in helping individuals and organizations find transformational clarity.  He specializes in anxiety, depression, life & career transitions, adolescent challenges, and family counseling.Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!
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