DiscoverThe Good Mood Show with Matt O'Neill
The Good Mood Show with Matt O'Neill

The Good Mood Show with Matt O'Neill

Author: The Good Mood Show

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When you feel like your best self, you are your BEST SELF. Your host, Matt O’Neill, has been on a life-long quest to find the source of authentic good moods. This show is the culmination of that quest. Continue on this journey as Matt talks with the world’s top experts in the fields of happiness and whole-life wellness. You’ll learn strategies to create more joy, higher levels of understanding, and a more powerful mindset. Come away from each episode with actionable steps to help you feel your very best. Because life's a lot more fun when you feel great.
46 Episodes
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: Facebook: IG: 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.
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 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  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 or connect with her on LinkedIn.
Becoming a parent doesn't come with an instruction manual. Thankfully, Mike McCarthy wrote the book "Miracle Mornings for Families" to give you the instructions on how to lead your family well.  In this episode, Mike joins Matt O'Neill to discuss how you can create family miracles every day. He shares the importance of creating family values and teaches you how you can set goals as a family unit. Mike also describes why intentional family meetings matter, and how you can adopt this powerful practice. Lead your family to be the best it can be by tuning in to this episode.  Here are some power takeaways from today’s conversation:  How to create family values  The importance of family meetings  Reinforcing values from the home to the world  Setting family goals  Establishing accountability  [06:36] Creating Family Values:  Every family member should have a role in creating your family values. As a family, create a list of words and decide which ones are important. Let these serve as guideposts that will lead your family to the ideal. Reinforce them when challenges arise and affirm family members when they uphold them.  [20:28] The Family Meeting:  Bring intentionality to the family through family meetings. Set a schedule and sit down together to appreciate one another. Tell each other your desires, plans, and goals. Gather and communicate.  [33:42] Family Goals:  In light of your family values, create categories to form the basis of your goals. These categories may be health, adventure, finances, and more. The decision relies on what you value as a family. However, be intentional in setting these goals and creating accountability measures for them.  Notable Quotes:  Mike [07:36] - “If you want people to really care about whatever it is that you’re creating, as a family, as an organization, as a team, then the first step is to get everybody to play a role in creating whatever that is.”  Mike [18:13] - “If you’re going to build something great, you want to do it on a foundation of really solid values.”  Mike [30:07] - “It’s my job to make sure they’re prepared for the world. It’s not the world’s job to make sure they’re prepared for me at home.”  Resources:  Connect with Mike McCarthy: Website | Instagram  GoBundance  FamBudance  XChange Approach  The Miracle Morning for Parents and Families, available on Amazon (with accompanying playbook)  Miracle Morning Playbook Free Exercises  Living Untethered by Michael Singer, available on Amazon  Grit by Angela Duckworth, available on Amazon  Enter your email here to download the Good Mood Toolkit
If you're looking to improve your mood and mental well-being, consider meditation. Meditation helps you focus your attention on the present moment and become more aware of your thoughts and feelings. Muni Natarajan lived as a monk for 40 years and joins us in this episode to teach his powerful meditation techniques.  In this episode, Muni will show you how to meditate using mantras and affirmations as part of your daily routine.  Here are some power takeaways from today’s conversation: Why mantras or affirmations are powerful Meditation as a mood booster Meditation to achieve goals Breathing techniques for effective meditation How our consciousness works during trauma healing Mindfulness exercises to help solve problems [10:24] Bad Moods Come From Negative Mantras Bad moods come from fearful, anxious, angry, and hurtful thoughts. They are tough to remove. But, as Matt puts it, "you may trump them like a trump card at a card game." You overpower negative thoughts by replacing them with positive thoughts. Do this by repeating positive thoughts in a rhythmic pattern so that it becomes a natural part of your body's vibration. [29:57] Our Consciousness Is A Giant Ocean "Our entire consciousness is a giant ocean, and each of our negative and positive feelings are only small islands in that ocean," says Matt as he echoes Muni's ideas. If you end up washed up on the shores of Anger Island, you should get off that island and over to Bliss Island as quickly as possible. You can use tools, such as meditation, to help you get off the island. But the one thing you don't want to do is create a permanent home on the island of rage and live there.” [36:30] Manifest Your Success Through Mindfulness Exercises “If you seek enlightenment, infinite peace, and a heart open with love at all times and in all circumstances, you align your desire to that and get what you want. If you focus your want on the attainment of another goal, the acquisition of another item, or the victory of another sexual conquest, joy always becomes fleeting.” Notable Quotes:  [3:33] - “Affirmations clear the subconscious, mantras pull on the super conscious” [11:27] - [11:39] “Your immediate impulse is to not feel good because you had to go through an adjustment period, because you don't feel that way. But now, with the affirmation, you will feel that way.” [15:58] - [17:07] “So the one thing that is really most precious, aside from affirmations, is mindfulness.” [26:10] - [26:24] “Your own intuition gave you that insight as a consequence of your practices of affirmation first and then facing the demon second. And blessing the demon became an angel.” [34:12] - [34:20] “Without desire, no food, no water, you die. It’s a very basic thing; basic as it is, it can't be ignored.” Resources Mentioned: The Good Mood Show with Matt O’Neill CALM The Callard Company Meditate With Muni
You don't have to believe every thought your brain shows you. While you do have a mind, you are not your mind. You can consciously choose which thoughts to believe, and which thoughts to discard.  In this episode, Matt O'Neill is joined by author and musician Jeremy Reiseg to discuss how to change your reactions to the things your mind thinks. You will be able to get into a good mood no matter what your brain presents you.  Here are some power takeaways from today’s conversation:  Your physiology affects your mood  Your first reaction shouldn’t be the last  Cut off negativity  A new perspective can make all the difference  Conditioning yourself takes time  [00:55] Power of Physiology:  One way of dealing with a bad mood is to change your physiology. Get into a position or stance and perform an action that fills you with energy and confidence. The way your body reacts to this changes your mood and makes you a new you.  [12:06] Cut Out Negativity:  Many things in the world affect your mood and condition you to be a certain way. Notable ones include TV shows, world events, and the people around you. If they negatively impact your mood and mindset, it may help you to avoid them. You will feel a change in yourself once you cut out negativity.  [24:55] Have A Different Perspective:  When upsetting things pile on, you feel overwhelmed and blame everything and everyone around you. Sometimes, all you need is a different point of view to understand what is happening and how to improve it.  [32:04] What Are You Grateful For?  The secret weapon to a good mood is gratitude. Take a moment to write down a few things you’re grateful for every day. The more gratitude you have, the more you attract things to be grateful for and appreciate.  Notable quotes:  [2:14] — [2:18] “As soon as you change your posture and physiology, your mood changes.” - Matt  [30:28] — [30:36]  “If you can take an old emotion and an old pattern and you can let it go today, that piece is gone forever.” - Matt  [34:39] — [34:49]  “When you use the brainpower of 10 people or 20 people or 100 people, you get a way better answer than one genius at the front of the room.” - Matt  Resources Mentioned:  Loving What Is: Four Questions That Can Change Your Life by Byron Katie  Michael Singer | The XChange Approach | David Cooperrider | Ron Fry | JonBurghoff  Experiential Learning: Experience as the Source of Learning and Development by David A. Kolb  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…
When you look at your calendar, what do you see? Does your day make you happy? The exercise of reviewing your calendar to decide which activities add to your happiness and which activities drain your energy is one of the most powerful things you can do.  In this episode, mega-successful entrepreneur Pat Hiban joins Matt O’Neill to discuss doing more of what you enjoy and quitting the things that don't add to your good moods.  Here are some power takeaways from today’s conversation:  Do more of the things you enjoy!  Appreciate what you already have.  Cut out what puts you in a bad mood.  Express and accept your feelings.  Consciously choose to be in a good mood.  [01:17] What Puts You Into a Good Mood:  You’re not always conscious of how you feel in the present. You have to ask and get to know what gets you into a good mood. Once you know what things you enjoy doing, go out and do more of them!  [09:57] Too Scared to Quit:  Many people feel trapped and miserable in their jobs. However, they’re too scared to quit. It’s you who can make the most impact on your success. However, quitting doesn’t always mean you have to start your own business. It can lead to creating your own place to pursue your passion or to finding a job with a better culture.  [18:43] Are You Ready to Quit?  Don’t just simply quit your job. Quitting doesn’t mean sitting still.  You have to put in the work and build the skills you need to make it work. Don’t let go of something because you’re comparing your situation to what others may have. Instead, appreciate what you have. [24:55] Quitting Bad Moods Matt and Pat talk about the practice of marking your calendar with pluses, minuses, and equals. Get rid of your minuses and equals. Instead, pursue a calendar full of plus days. You can do the same with the people around you.  [35:00] Accepting Your Feelings:  Expressing how you feel can affirm how true your feelings  are for you.It’s alright to feel and acknowledge your emotions. However, you’re in charge of making a good life for yourself. Make the conscious decision to move away from bad moods into good ones.  Notable quotes:   [13:10] —  [13:14]  “Betting on yourself is actually the safest bet you could make.” - Matt  [20:07] — [20:11]  “If you’re going to quit, you better have the skills inside you or the resolve to go and build those skills.” - Matt  [32:21] — [33:25] “I think we all need other people and human interaction to be in a good mood.” - Matt  Resources Mentioned:  The Quitter’s Manifesto by Tim Rhode and Pat Hiban  Tony Robbins  Think & Grow Rich by Napoleon Hill  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…
When life presents us with change, our first reaction is to resist. But when we choose to surrender to change, we see it is actually a blessing sent to help us grow.  In this episode, Matt O’Neill talks about his takeaways from Michael Singer’s book "The Surrender Experiment." He shares the lessons of how to be more at peace with life when it presents its most difficult changes.  Here are some power takeaways from today’s conversation:  Surrender to life.  Challenges are so much bigger than you.  Don’t resist and try to control the forces of the universe.  Make the empowered choice.  Connect the dots from your past to create a new light.  Whatever is happening is supposed to be happening.  [01:36] Surrender to the Flow of Life:  Surrender to the flow of life; life knows more than you do. We are not responsible for even the tiniest fraction of what is manifesting around us. It’s so much bigger than you.  [08:51] Resistance Creates Suffering:  Resistance to challenges the universe presents creates suffering. The resistance is the problem, not the challenge. Ask yourself, “This is happening. What am I going to do about it?” The first piece grounds you in reality. The second piece is where your power comes from.  [11:16] Dare to Let Go:  Dare to let go and trust the flow of life. Stop listening to the mental chatter about your personal likes and dislikes. Instead, start the willful practice of accepting the flow of what life is presenting you.  [17:50] A Matter of Perspective:  Every single experience we have in life compared to nothing is a gift. It’s just a matter of perspective. Whatever reality presented to you is supposed to be happening. You always have a choice to add pain on top of your pain, but there’s always one choice—the empowered choice.  [20:00] Creating Something Beautiful Out of Your Suffering:  Challenging situations bring about the force needed to create change and break out of the inertia of everyday life. You could use a challenging situation you’ve overcome to create freedom inside yourself.  Notable quotes:  [07:01] — [07:13]  “Instead of anxiety and tension and trying to control all the forces of the universe that you can't—only God can—surrender, and say ‘This is the way it's supposed to be,’ and you're gonna have peace.” - Matt  [11:22] — [11:27]  “Dare to let go and trust the flow of life.” - Matt  [18:03] — [18:09] “Every single experience we get to experience in life compared to nothing is a gift.” - Matt  Resources Mentioned:  The Surrender Experiment by Michael A. Singer  The Untethered Soul by Michael A. Singer  Tony Robbins Date With Destiny  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…
#1 best-selling author Mathew Micheletti offers you an invitation to true freedom and lasting happiness. Join the conversation as he discusses his important book "The Inner Work" with Matt O'Neill. As they discuss, it’s called inner ‘work’ because lasting happiness actually takes discipline and effort. If it were easy, everyone would already be happy. Learn how you can catch yourself from spiraling into the negative patterns of the mind. Your awareness could be the key to turning a seemingly bad situation into lasting happiness.  Here are some power takeaways from today’s conversation:  Practice discipline and effort to do inner work.  Be aware of the addictions of your mind.  Remember you are always worthy and loved.  Hold yourself accountable for your actions.  Exercise your freedom to choose.  [02:05] Putting Energy Into Inner Work:  Instead of exerting time and effort into pursuing comfort, put your energy into inner work. It takes a lot of effort, courage and discipline. Though there’s a hard road ahead, it’ll all be worth it.  [09:30] Addictions of the Mind:  Your mind can be addicted to emotions and encourage thoughts and beliefs that feed this.  When you do inner work, you must experience discomfort. Be aware of your mind’s patterns. It takes discipline and control to avoid following what your ego tells you to do.  [22:29] Shame Consciousness:  You learn shame from someone else. Your mind ends up combining self-worth with the choices you make. However, remember that you are always loved and worthy. Shame and guilt don’t help anyone. You must be accountable for what you do.  [28:52] Freedom to Choose:  In every circumstance, you always have the freedom to choose. In that time, stay in discomfort and truly think about your choice. Your response determines whether you suffer or turn difficult times into something beautiful and good.  Notable quotes:  [19:45] — [19:49]  “Anything the ego promises you, it delivers you the exact opposite of that promise.” - Matt  [23:32] — [23:40]  “Shame, the feeling that I’m not good enough, wasn’t a thought that was created. It was a thought that I inherited or learned.” - Matt  [32:59] — [33:06] “You were still doing the very best you could at all times, even if what you were doing was wrong. And that’s why you don’t have to add guilt on top of your action.” - Matt  [41:52] — [42:01]  “Every single external circumstance that happens to us that’s negative, there’s always an empowered option.” -Matt  Resources Mentioned:  Chris Singleton  The 7 Day Frequency Reset Challenge  Inner Work by Matthew Micheletti  The Yoga Couple website | TikTok | Instagram  Matt O’ Neill Real Estate LinkedIn and Facebook  Download the Good Mood Toolkit here!  THE GOOD MOOD SHOW Podcast on Apple, Google, Spotify, Anchor, and more…
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