How To Be A Better Leader And Build Successful Teams (Plus: The Secret To Hiring And Firing), with Kelly Roach
As a conflict-avoidant people-pleaser, I have a story in my head that I don’t like the stress and pressure of being a manager. Delegating is hard, and giving feedback is uncomfortable. But that mindset has held me back from hiring, scaling, and taking my dreams to the next level.
I know I’m not alone in this. A lot of us end up being managers over the course of our careers, but we’re never taught how to be LEADERS — and there’s a big difference. So I called in business mentor, entrepreneur and best-selling author Kelly Roach to help me navigate my limiting beliefs around hiring, leading better, and investing in a high performing team.
Kelly is a former Fortune 500 Executive turned multi-million dollar entrepreneur/CEO, and founder of Kelly Roach Coaching, an 8-figure coaching and consulting company for entrepreneurs who are disrupting industries and scaling their dreams. For the past decade, she’s disrupted the coaching space, built a top-ranked podcast, appeared as an expert for outlets like ABC and NBC, and helped hundreds of entrepreneurs create their dream lives. She’s published multiple bestselling books, including Bigger Than You - The Entrepreneur’s Guide to building An Unstoppable Team.
Tune in as we chat about:
The key pillars that differentiate a good leader from just a manager
How to retain top talent in your business
The biggest communication issues and mistakes she sees amongst leaders
Why some managers micromanage
Limiting beliefs that hold leaders back from success
How to know when to hire, and who to hire?!
Spotting red flags in the hiring process
Game-changing interview questions to ask when hiring
How to know when to fire someone
Communication tips for giving constructive feedback
How to measure team performance and coachability
Follow Kelly on Instagram and on her website.
Listen to The Kelly Roach show
Read Kelly's best-selling books
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The Quickie: How To Show Up Better For People In Crisis Or Tragedy
How do we show up better for people in crisis, or anyone facing tragedy? Because I think a lot of the time, we’re getting it wrong. I believe that humans innately want to help, but societally, we were never taught HOW to help effectively.
Whether someone we know is dealing with the aftermath of fires or natural disaster, job loss, a death, divorce/breakup, fertility issues, or health diagnoses… life is hard enough without the bombardment of platitudes and toxically positive “silver linings”.
We need to learn the power of meeting people where they are in their processing, and get comfortable sitting with them in their pain. Because the world is a better place when we show up for one another.
Tune in for helpful ways to support:
Things you can say to someone instead of dismissive platitudes
How to support in a way that takes the burden off the ones who are suffering
Being specific and proactive in the ways you help
Offering support tailored to your unique strengths and gifts
Don’t “bright side” or silver lining someone’s grief
Learn to ask questions and hold space for someone’s grief
How to depressurize communication during crisis
Stick to the facts and avoid speculation
Play the long-game in support: be the friend who shows up months later, when they feel forgotten
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
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The Quickie: Sober-Curious? How I Changed My Relationship With Alcohol
A lot of us are partaking in Dry January, so I wanted to share how my relationship with alcohol has changed for the better over the last year, and why I started to drink with more healthy boundaries.
Whether you’re sober-curious, or love drinking but want to be a bit more intentional, or you’re thinking it’s time to quit alcohol altogether, I hope this episode helps you feel empowered and less alone as you figure it out.
My life has changed for the better since I parted ways with hangxiety. I feel like such a better version of myself, and the space that getting drunk used to take up has been filled with so many more fulfilling and healthy things.
Tune in to hear more about:
Why I stopped getting drunk
The repercussions I felt from over-drinking
How booze impacts our mental health and dopamine dysregulation
Using alcohol as a bandaid for anxiety
The steps I took to change my relationship with drinking
Remembering your why and being intentional about how you spend your time
My “rule” I now apply if I want to have a few drinks
Fun ideas for booze-free nights out
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For more:
Subscribe to my Substack: teachmehowtoadult.substack.com
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How To Plan Your Year, Gain Momentum, Mind Map Your Goals, And Change How You Spend Your Time, with Passion Planner founder Angel Trinidad
The new year self-improvement buzz can be really overwhelming if you’re struggling with which goals to focus on and how to actually implement them in sustainable ways. I’m a big dreamer, but I have a hard time with organization, time management and consistency. That’s why I called in the master of goal-setting and planning, the creative force behind Passion Planner, Angel Trinidad.
Angel is the CEO and founder of Passion Planner, an all-in-one paper life coach, which has helped millions of people plan their goals and their lives. They have built a devoted global community of people who swear by their planners and journals.
I’m so excited to share this incredible interview with you — it’s a must-listen episode for setting your year and your mindset up for success with gentle productivity, creating a passion roadmap, and collaborating with your dreams.
Angel shares her inspiring journey of going from lost, depressed and broke to a self-made millionaire with a mission-driven company that helps people achieve their dreams. My biggest takeaways? Vagueness creates procrastination, and the biggest antidote to hopelessness is making progress. So if you want to get unstuck and start spending your time on the things that matter, this one’s for you.
Tune in to hear about:
Angel’s journey to starting Passion Planner
The keys to overcoming fear and procrastination
Mindset shifts to get you unstuck and back in motion
The goal-setting system that helps you structure your dreams and implement the goals that will count
The importance of collaborating with your goals from a place of kindness
Creating your own passion road map
Productivity hacks for getting shit done
Why we need to manage our time differently to change our lives
Angel’s powerful journaling and reflection process
How action cures fear
Angel’s top book recommendations for self-help and entrepreneurs
Resources mentioned:
Get started on Passion Planner
The Never Ending Now Poetry Journal
The 4-Hour Work Week
Follow Angel on Instagram
Follow Passion Planner on Instagram
For more:
Subscribe to my Substack: teachmehowtoadult.substack.com
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How To Use AI To Set Effective Goals And Manifest Your Dream Life
Happy New Year and WELCOME TO SEASON 4 of Teach Me How To Adult! We’re kicking off 2025 with the manifesting and goal setting guide that will actually help you achieve your dreams this year. But we’re about working smarter, not harder, so this year I used AI to help shape my goals, habits, and map out my big picture dream life.
It all started with the viral ChatGPT trend of writing the story of a day in your future dream life. And it was a game-changer, because by letting AI handle the planning logistics, you get to dream and ideate about your future goals without limitations and mental blocks — it’s like your own virtual assistant that’s here to help you plan your best year yet in ways you might not have even thought about.
These goal-setting exercises have been a powerful tool for building a roadmap towards my goals, breaking them down into actions I can take now, finding the gaps I currently have for getting there, and manifesting a future that now feels possible.
Tune in to learn how to do it:
The AI prompt to envision your dream future life - and how to iterate to get your ideal version
My unexpected reaction to my future life story
Journal prompts to reflect on your future manifestation
Bridging the gap between who you are now and who you want to be
Using AI to create the 2025 goals and habits that ladder up to your future dream life
The power of an AI-generated daily schedule
The keys to setting and implementing SMART, sustainable goals
Creating a powerful visualization from your AI prompt
I hope this helps you plan an incredible year — let me know if you try this! I’m so excited for us to thrive in 2025… I love you, and you’ve got this.
PS: We’re officially launching video podcasts this season, so you can now watch our full episodes on YouTube and Spotify!
Resources mentioned:
Start with our End Of Year Audit
How to set SMART goals
How To Design A Life Of Purpose, Using Ikigai
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
For more:
Subscribe to my Substack: teachmehowtoadult.substack.com
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How To Turn Your Passion Into A Career, Bake Like A Pro, And Level Up Your Desserts, with Sarah Fennel
It’s the most wonderful time of the year: Baking season. You’re in for a sweet treat today, because I spoke with one of the internet’s favourite bakers, Sarah Fennel of Broma Bakery (you might know her as the recipe developer who put the viral single-serve cookies on the map.)
Most of us have a thing that we love and are good at, that’s currently just a hobby or dream. If you’re listening to this and you WISH that thing you’re passionate about could be your career, this episode is for you. Sarah and I dive deep on overcoming impostor syndrome, how to know when it’s time to take the leap and go all in, figuring out how to monetize what you’re good at, and how she pivoted multiple times throughout her career.
And if you’re here for the sweet treats… we got you. Whether baking is your whole personality, or you’re a newbie who’s a little overwhelmed by a stand mixer, Sarah makes baking fun and accessible. We cover everything from the biggest mistakes people make with baking, to hot insider tips that will make your desserts that much better.
If you’re starting to get into the holiday spirit, make sure you listen till the end for Sarah’s go-to recipe recommendations for holiday entertaining.
Sarah Fennel is a recipe developer, photographer, and the creator of Broma Bakery, a wildly popular baking site with millions of followers across instagram and TikTok. Her debut cookbook, Sweet Tooth: 100 Desserts to Save Room For, came out this October and was an instant New York Times, and Amazon bestseller.
Tune in to hear more about:
How Sarah pivoted her education and career path, and overcoming “sunken cost fallacy”
The nuts and bolts of monetizing your passion and skills
Overcoming impostor syndrome and the fear that we're not “good enough”
How to know when to take the leap and go all in on your passion
The need for full immersion for a project to succeed
Tapping back into the passions and hobbies you had in childhood
Why baking is an act of love (and nostalgia!)
How baking can help women push back against disordered eating and food fears
Go-to dessert recipes for the holiday season
Sarah's hot tips that will seriously level up your baking (from tools to use, to the ingredients you should double down on)
Follow Sarah on Instagram, TikTok, and on her website.
Order Sarah's book, Sweet Tooth
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
For more:
Subscribe to my Substack: teachmehowtoadult.substack.com
Follow us on the ‘gram: @teachmehowtoadultmedia @gillian.berner
Follow on TikTok: @teachmehowtoadult
The Quickie: How To Do A Year-End Audit, Soft Launch Your 2025 Goals, And Set Your New Year Up For Success
We are rapidly approaching the end of the year, and I am SHOOK at how fast 2024 flew by. I have a rigorous reflection process, and I always find a ton of value in tracking the highs, lows, and lessons of the year, which help inform how I move forward into the new year.
You need to understand where you’ve been to plan where you’re going, so today I’m sharing how to do a comprehensive end of year audit, and how to use this last month of the year to set yourself up for a successful 2025. Think of this as your condensed winter arc where you “soft launch” your new year goals.
I cover the journaling prompts, assessments, exercises and goal-setting guides I use to evaluate my year in review, and how I transform those takeaways into actionable goals and priorities for the new year. All of this is captured in a super helpful FREE guide to goal-setting and year-end auditing, which you can download here to accompany this episode!
Trust me when I say this will make it so much easier to hit the ground running on January 1st, because you won’t be starting from ground zero this year.
Tune in to hear more about:
Leveraging the holiday slowdown to get ahead and test-drive new goals/habits
Why we should give our new goals a trial run before January starts
The journaling prompts I use to reflect on the year’s biggest lessons and takeaways
Measuring your satisfaction using the Life Balance Wheel
A game-changing exercise for auditing your time and how you spent your energy this year
Honing in on areas for improvement, and setting SMART goals for each category
The power of a guiding quote or mantra
Everything we cover in today’s episode is available to download in our free year-end audit - get your guide today and get a head start on your new year planning! You’ve got this.
Resources mentioned:
End Of Year Audit
How to set SMART goals
How To Design A Life Of Purpose, Using Ikigai
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
For more:
Subscribe to my Substack: teachmehowtoadult.substack.com
Follow us on the ‘gram: @teachmehowtoadultmedia @gillian.berner
Follow on TikTok: @teachmehowtoadult
How To Succeed In Your Career By Investing In Your Reputation, Creating A Personal Brand, And Becoming A Super Networker, with Maha Abouelenein
If you’re looking for the cheat code to catapult your career trajectory, today’s episode is a must-listen. We’re learning how to succeed using our most valuable currency: our reputation, and our networks, from global communications strategist Maha Abouelenein.
Our reputations matter in every area of our lives, especially in this digital age when comments, reviews and feedback are instant and public. The reality is, everyone has a personal brand — it’s not just for influencers — and today you’ll learn how to harness yours as a powerful tool.
Maha Abouelenein is a strategic communication and personal branding expert who has handled communications for some of world’s largest tech companies in the Middle East - from Google and Netflix to Udacity and Weber Shandwick. She supported the largest IPO and acquisition in Egypt’s history, along with promotions and sports marketing programs for the Olympics, NASCAR, Women’s Hockey, and the NFL.
Maha consulted on strategic communications with the Obama administration and has worked with powerhouses like Gary Vaynerchuk and Deepak Chopra. She was honored as one of the most influential women in Dubai, and nominated as of one of Forbes Power Women of the Middle East.
She’s the CEO of Digital & Savvy, host of the Savvy Talk podcast, and Best-Selling Author of "7 Rules of Self-Reliance”.
Ready to listen? Learn how to make yourself indispensable at work:
The formula for building self-reliance, and Maha’s Seven Rules
How prioritizing my reputation has served me throughout my career
How to cultivate an authentic personal brand that stands out at work
Figuring out what your unique narrative really is
How to elevate your reputation online and in person
Why it’s key to be a value creator, and easy ways to add more value
Hacks for networking meaningfully online and IRL
Why every leader should be prioritizing storytelling
Maha’s #1 tip for staying agile in an ever-changing world
How to stop being a waiter and create your own opportunities
The power of strong relationships
Follow Maha on Instagram and on her website.
Listen to Maha's Podcast, Savvy Talk.
Order Maha's book, 7 Rules of Self-Reliance.
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
For more:
Subscribe to my Substack: teachmehowtoadult.substack.com
Follow us on the ‘gram: @teachmehowtoadultmedia @gillian.berner
Follow on TikTok: @teachmehowtoadult
How To Cultivate More Self-Trust, Self-Love, And Self-Accountability, with Afomia Hailemeskel
I’ve been struggling with self-trust and self-doubt lately, so today we’re diving deep on how to build more self-worth and how self-accountability is the ultimate confidence-builder, with my dear friend and self-love queen, Afomia Hailemeskel.
There’s nobody better to speak to about self-worth and self-trust than Afomia — she’s a Certified Life Coach with a specialization in self-love, authenticity, and consent and boundaries. She’s the number one hype-woman in any room, and this conversation on building self-awareness and trusting yourself is a must-listen.
Tune in to hear more about:
Making big decisions when we lack self-trust
Practicing self-compassion and self-awareness to build trust
Embracing a balanced approach to self-love, without toxic positivity
The importance of accountability and keeping promises to ourselves
How neurodiversity and ADHD factor into self-trust and self-discipline
Creating incremental wins to build evidence in our abilities
Deepening our relationships by trusting ourselves more
The power of sustainable micro-habits
Why building self-worth is worth the work
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
For more:
Subscribe to my Substack: teachmehowtoadult.substack.com
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Follow on TikTok: @teachmehowtoadult
Why You Shouldn’t Date For Potential (Date For Progress, Instead!) | I’m The Problem, It’s Me
Welcome back to another edition of “I’m the problem, it’s me”, where I call bullshit on myself for the stuff I’ve been getting wrong, because we learn the most through our fuck-ups.
If you’re listening to this, you’re probably dating or thinking about dating… but please (speaking from experience!), whatever you do, don’t date someone for what you think their potential is.
Do not date for what someone could be and ignore what they are right now. This is what leads us to fall for the idea of people and stay much longer in bad relationships than we should… a recipe for abandoning yourself.
So here’s my solution. Date for progress, instead. Because we’re all a work in progress.
Tune in to hear about:
Why the “I can fix them” attitude isn’t fair to your partner
Stop telling yourself stories about who someone could be and accept them for who they are now
Why we shouldn’t pressure our partners too much to change
How to date for progress and unlock your partner’s vision of their own potential
Sharing and building out a vision for the future
Why dating for a specific metric of success or money isn’t always a good idea
My framework for gaging progress and potential
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
For more:
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The Quickie: How To Create Closer, More Connected Friendships And Feel Less Lonely
Are you feeling lonely and disconnected? There’s a phenomenon right now I’m seeing in friendships, where we get stuck in the “catching up” loop.
As we get older and enter our “splinter era” of different schedules, different priorities, and different life stages, it can feel like our friendships constantly take the backseat. We’re relegated to a one-dinner-a-month maintenance catchup that keeps us stuck in an endless loop of recounting our memories instead of making new ones.
I miss the intimacy and close bonds we got in our teenage years and early 20s when sleepovers and shared meals and weekend getaways were the norms.
So how do we go deeper in our friendships to create more intimacy?
Tune in as I dive deep on:
Why creating memories is more important than quick catchups
How novelty and exciting experiences create lasting memories
Why some cities and places prioritize close community more than others
Combatting loneliness in places that feel isolating
The case for doing monotonous daily tasks like grocery shopping together
Why being generous and accepting help will bring you closer
Skipping the catchup coffees for a new experience or adventure
Why we need to lean into hard conversations with a goal of resolution
The 3 Fs: Friendships, flexibility and forgiveness
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
For more:
Subscribe to my Substack: teachmehowtoadult.substack.com
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Ep. 257: How To Overcome Fear, Self-Sabotage, And Panic Attacks To Make Quantum Leaps Towards Our Goals, with Lori Harder
I’ve been hitting a ceiling with my upper limits lately — in love, business, and life decisions, limiting beliefs and self-sabotage have been showing all the way up. So I revisited this episode with Lori Harder, and it was a powerful reminder of how to get out of my own way… it felt right to throw it back to this top-performing episode today for anyone who needs to hear this.
I’ve been hitting a ceiling with my upper limits lately — in love, business, and life decisions, limiting beliefs and self-sabotage have been showing all the way up. So I revisited this episode with Lori Harder, and it was a powerful reminder of how to get out of my own way… it felt right to throw it back to this top-performing episode today for anyone who needs to hear this.
The biggest thing that gets in our way of the success and fulfillment we desire isn’t external factors, it’s ourselves. So listen in to this masterclass on how to stop upper limiting and break up self-sabotage.
There’s no one better suited to speak to resilience and transformation than Lori Harder, who pushed herself out of her comfort zone to go from a broke, unhealthy, anxiety-ridden introvert, to a confident and abundant self-made millionaire, speaker, podcast host, fitness world champion, and cover model. Lori is a serial entrepreneur and CEO of multiple companies, including Glōci and Lite Pink. She’s a best-selling author and the host of top podcast, Earn Your Happy.
Tune in as we chat about:
What are quantum leaps, and how has Lori harnessed them for her success?
Dealing with anxiety and panic attacks
Using fear as a compass to find our purpose
Practical tips to overcome public speaking anxiety
Overcoming the fear of failure
Using resistance and challenge to create inner strength
How upper limiting is holding us back from our potential
The different disguises of self-sabotage
The power of our relationships and social circles in our success
Follow Lori on Instagram and on her website.
Listen to Lori's Podcast, Earn Your Happy.
Order Lori's book, A Tribe Called Bliss
This show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
Related Episodes:
Ep. 256: How To Regulate Your Nervous System And Process Trauma using Somatic Therapy, with Therapist Simone Saunders
It’s World Mental Health Day this week, and we're having lots of important conversations to increase awareness around emotional wellbeing. I called in Trauma Therapist Simone Saunders to learn more about somatic therapy, how our mental health impacts our physical health, and how trauma and distress shows up in our bodies.
It’s World Mental Health Day this week, and we're having lots of important conversations to increase awareness around emotional wellbeing. I called in Trauma Therapist Simone Saunders to learn more about somatic therapy, how our mental health impacts our physical health, and how trauma and distress shows up in our bodies.
Anxiety and mental illness can show up in so many ways physically — from getting sweaty and experiencing heart palpitations or nausea, to general posture and shoulder stiffness, gut issues, and sleep problems. More and more we're seeing physical diagnoses like chronic pain and IBS linked back to trauma and nervous system dysregulation. And it doesn't always have to be a big T trauma... we talk a lot in this interview about how repeated micro traumas can build up to have the same impact.
So if you want to take control of your mental health and expand your techniques and awareness, this episode is a must-listen.
Simone has a Master's in Clinical Social Work, with a specialization in trauma, emotional regulation, anxiety and depression. As a trauma therapist and educator she has over 800,000 followers across her Instagram and TikTok accounts, the cognitive corner, where she helps people understand the connection between the mind and body and patterns that your nervous system engages in.
Tune in to hear more about:
Signs we might struggle to regulate our emotions and nervous system, and the best tools for nervous system regulation
The typical survival responses we cycle through when triggered
Navigating familial relationships or partnerships that trigger the dysregulation loop
Unhelpful coping strategies that might make you feel worse
Cognitive bypassing: The difference between intellectualizing and feeling
How trauma manifests physically
What if you can't remember your trauma?
Somatic therapy techniques and processing stored trauma
Building a life that's healthy for your nervous system
Navigating the loneliness and isolation on our mental health journey
Follow Simone on Instagram and TikTok.
Our show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
Related Episodes:
Ep. 255: Build Your Mental Health Toolkit With 5 Expert-Backed Tips For Emotional Wellbeing
We’re heading into mental health awareness week, and these conversations are crucial as we face a global mental health crisis, with 1 in 3 people struggling with a mental health issue in North America.
We’re heading into mental health awareness week, and these conversations are crucial as we face a global mental health crisis, with 1 in 3 people struggling with a mental health issue in North America.
Almost every person I’m close with has been affected by mental health struggles, and I dealt with my own uncomfortable bout of anxiety and depression this September. During this tough month, I found myself referring back to some of the amazing tools and conversations I’ve had with guests on this podcast who shared perspective-changing insights that have changed my mindset and mental health.
These are a big part of my mental health toolkit that I draw from when I need reminders, support and tools to get me through a rough patch, and I'm glad I can share them with you today.
Tune in to hear advice from:
Mindset coach and bestselling author, Leisse Wilcox, on having agency over your response to life’s hardships, cultivating hope and optimism, and using your feelings as feedback.
Clinical psychologist, Dr. Lauren Cook, on identifying the Four Ds of Distress and when to seek help from a therapist, plus the truth about how nutritional deficiencies and gut health impact anxiety.
Psychotherapist and author, Whitney Goodman, on radically accepting your feelings and why we’ve been programmed to engage in toxic positivity.
Mindfulness expert and best-selling author, Nina Purewal, on navigating the chatty mind, dealing with stress spirals, why we’re addicted to negative thoughts, and CSI-ing the shit out of your thoughts.
If you’re struggling with your mental health, know that you’re not alone. Please find someone to talk to, and know that you are loved. I hope this mental health toolkit helps you as much as it’s helped me.
Our show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
Related Episodes:
Episode 253: Is Life Speeding You By? Slow Down Time Using Novelty (And The Case Against Routine)
Do you guys feel like time keeps passing by faster the older we get? When we’re kids, summer stretches endlessly, and in adulthood, it’s gone in the blink of an eye. Today we’re diving into the intersection of time, memories, novelty and neuroscience to figure out how we can slow down our perception of time and make more memories.
Do you guys feel like time keeps passing by faster the older we get? When we’re kids, summer stretches endlessly, and in adulthood, it’s gone in the blink of an eye.
Today we’re diving into the intersection of time, memories, novelty and neuroscience to figure out how we can slow down our perception of time and make more memories. Enter: Liz Moody’s Novelty Rule. It turns out, when we’re learning and experiencing new things, we create new neural pathways, and time feels longer/slower.
As we get older and fall into rigid routines and monotony, we’re not laying down new neural circuitry, so everything blends together and we lose track of time.
So how do we stop time from flying by? Tune in to hear about:
The neuroscience of time perception
My relationship with routine and boredom
Explaining Liz Moody’s “Novelty Rule”
Easy ways to create weekly novelty
Applying dopamine menus to memory-making
Why Shared Experiences is a key Love Language
Keeping the spark alive in relationships with novelty
Tracking and scheduling your new novelty habits
Our show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
Related Episodes:
Episode 251: How To Know When It’s Time To Let Go, & Why Trying Less Can Lead To Success | I’m The Problem, It’s Me
Welcome back to another episode of “I’m the problem, it’s me,” where I call bullshit on myself for the things I’m getting wrong, so we can all learn from the struggle. Today’s adulting confession: I’m terrible at letting things go. I never know when to walk away and call it quits, and I try to make things work long past the point of productivity or hope
Welcome back to another episode of “I’m the problem, it’s me,” where I call bullshit on myself for the things I’m getting wrong, so we can all learn from the struggle.
Today’s adulting confession: I’m terrible at letting things go. I never know when to walk away and call it quits, and I try to make things work long past the point of productivity or hope
If you’re listening to this, you’re probably feeling a little overwhelmed or frustrated at how hard you’ve been trying in some area in your life.
This episode is your permission slip to stop trying to do something if it’s not working.
We’re taught our whole lives that “quitting is bad”, and “If you try harder you’ll do better” — but trying harder isn’t always the solution to achieving more.
Tune in as we explore a beautiful metaphor I heard at Lewis Howes’ Summit of Greatness. We dive into a story from Price Pritchett’s book, You2, on the power of redirection, pivoting, and NOT trying harder when there’s a smarter, more effective solution just around the corner.
I haven’t always known when to let go and walk away from something, but I’m setting out to change that.
If something isn’t working in your life and you’re still desperately trying — stop and reevaluate. There’s probably a better way
Read Price Prichett’s book, You2
Our show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 249: The Quickie: Hack Your Productivity & Time Management Using ‘Parkinson’s Law’
Do you ever feel like you're less productive when you’re less busy? It’s like the more time you have, the longer it takes to get anything done, and the busier you are, the more you get done. You’re not alone my friends — that’s actually thanks to a phenomenon called Parkinson’s Law.
Do you ever feel like you're less productive when you’re less busy? It’s like the more time you have, the longer it takes to get anything done, and the busier you are, the more you get done. You’re not alone my friends — that’s actually thanks to a phenomenon called Parkinson’s Law.
Parkinson’s Law is the idea that work expands to fill the time allotted for its completion… a task will grow more complex and all-consuming the more time you have to get it done. For people (like me) who struggle with time management, this can equal A LOT OF WASTED TIME if you don’t leverage it properly.
But imagine you could get your 8-hour-a-day job done in 5 hours? I’ve tried-and-tested time management strategies and self-imposed deadlines, and found that I can get way more done in less time when I use this phenomenon to my advantage.
We’re in our work smarter, not harder season, so tune in to learn more about:
The origin story of Parkinson’s Law
How it leads to major inefficiency and wasted meetings
How to use it to our advantage to get more productive
Setting time limits and deadlines to keep you on track
My favourite time management and calendar strategies (hellllo pomodoro)
Banishing ‘busy culture’ and reworking the corporate 9-5
Why multitasking can work against you
Let’s take back control of our time and get back to living.
Our show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 248: Bonus Back To School Quickie: Adulting Through The Eyes Of My Seven-Year-Old Niece, Isabelle
We’re joined today by a very special guest for a bonus back to school quickie — introducing my sweet and insightful seven year-old niece, Isabelle! Belle is always coming out with advice far beyond her years, so we’re making it official and picking her brain on friendship, confidence, money, and adulting. Because kids say the darndest things!
We’re joined today by a very special guest for a bonus back to school quickie — introducing my sweet and insightful seven year-old niece, Isabelle! Belle is always coming out with advice far beyond her years, so we’re making it official and picking her brain on friendship, confidence, money, and adulting. Because kids say the darndest things!
I hope this conversation brings as much wholesome joy to your day as it did to mine. Join us as we chat about:
How to manage stress and feel more confident
How to make new friends
What to do if someone is being unkind to you
Financial advice from a second grader
The best tips to prepare us for adulthood
Thanks to Isabelle for being such a great guest — we hope she comes back soon!
Our show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 247: How To Hack Your Habits, Rewire Your Brain & Leverage Dopamine, with Neuroscientist Nicole Vignola
I don’t know about you, but no matter how old I get, September will always feel like that fresh back to school milestone where you get back into your routine and set new goals and habits. And today’s episode is a must-listen to help us get back on track — we called in the internet’s favourite habits and brain expert, neuroscientist Nicole Vignola.
Welcome back to the show!!! We have an incredible fall lineup planned, and I’m so glad you’re here.
I don’t know about you, but no matter how old I get, September will always feel like that fresh back to school milestone where you get back into your routine and set new goals and habits. And today’s episode is a must-listen to help us get back on track — we called in the internet’s favourite habits and brain expert, neuroscientist Nicole Vignola.
This interview is an empowering reminder that you are not stuck in your life. No matter where you’re at, you are capable of rewiring your brain and changing your life for the better. We’ve probably all said or heard, “I’m just wired this way.” But the science is in… and that’s not true. We can completely reshape and rewire our subconsciously programmed beliefs and change our thoughts, behaviours, and routines.
So today, we’re diving into·the science of breaking bad habits and how to make good ones, the principles of neuroplasticity and how to leverage it for positive change, neurohacks for changing our behavioural patterns, how to focus better and learn new skills, and how to improve our mental health by improving our brain health.
Nicole Vignola is a neuroscientist, keynote speaker, author and expert in organizational psychology who teaches people around the world about the science of human optimization, health and longevity, mental health, and peak performance.
Tune in as we learn about:
The principles of neuroplasticity
Why it feels so hard to make big changes
The anatomy of a habit, and the key to making a new habit stick
How long it takes to fully integrate new habits
Building a routine around time of day and your chemical reactions
The truth about negativity bias and positive reinforcement
Using big life changes as a catalyst
Reducing our phone usage
A genius way to break a bad habit
How dopamine impacts motivation and warps time
Boosting productivity by maximizing your mental currency
Why brain health is key for mental health
Nicole’s refreshing take on failure
Follow Nicole:
- Get her revolutionary first book, Rewire: Break The Cycle, Alter Your Thoughts and Create Lasting Change
- Follow Nicole on Instagram
- Check out her website
Our show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
Related Episodes:
Episode 241: Stop Perfectionism With This Game-Changing Reframe On Success | I’m The Problem, It’s Me
I’ve always struggled with perfectionism and getting caught up in an endless cycle where no success is ever enough, I’m constantly dissatisfied with my achievements, and always in search of something I can’t grasp because I’m forever moving the benchmark of what success should be.
Today’s adulting confession: I have a toxic relationship with success.
Welcome back to another episode of “I’m the problem, it’s me,” where I call bullshit on myself for the things I’m getting wrong, so we can all learn from the struggle.
I’ve always struggled with perfectionism and getting caught up in an endless cycle where no success is ever enough, I’m constantly dissatisfied with my achievements, and always in search of something I can’t grasp because I’m forever moving the benchmark of what success should be.
I’ve learned that the antidote to this unachievable idea of success is (spoiler alert!) learning to embrace the journey, and find fulfillment in the doing.
Today’s episode dives into the game-changing reframe my amazing career coach gave me to help me redefine success and overcome my limiting beliefs. If you’re feeling stuck, this is a must-listen tool that has stopped everyone I’ve shared it with in their tracks.
Tune in to hear more about:
Perfectionism and defining your self-worth
Feeling dissatisfied with your successes
How my toxic ideas of success have held me back
The a-ha advice that reframed my idea of success
How I now define failure
Overcoming comparison and procrastination
The power of self-accountability for confidence and self-efficacy
You’ve got this!
Our show is produced by:
Gillian Berner, Host, Producer & Editor
Olivia Nashmi, Audio Engineer
Carolyn Schissler, Designer & Web Producer
Sara Valentine, Content Producer
For advertising and sponsorship inquiries, please contact Frequency Podcast Network.
I’ve been hitting a ceiling with my upper limits lately — in love, business, and life decisions, limiting beliefs and self-sabotage have been showing all the way up. So I revisited this episode with Lori Harder, and it was a powerful reminder of how to get out of my own way… it felt right to throw it back to this top-performing episode today for anyone who needs to hear this.