17:40 What should we thinking about when we're thinking about a cognitive state of mind habit?

23:40 "Four things you need for a habit to stick"

26:55 "Goals can be useful, but ultimately Systems are more powerful than goals."

The idea of 1% change is connected well into Deep Work where doing the deep work now it's hard to see that long term benefit.

hours every week planning. I need to figure that out

Loved the interview.  Good reminder of the book.  

The bestselling approachable guide that has inspired thousands of readers to manage or overcome depression — fully revised and updated for life in the 21st century.

Depression rates around the world have skyrocketed in the 20‑plus years since Richard O'Connor first published his classic book on living with and overcoming depression. Nearly 40 million American adults suffer from the condition, which affects nearly every aspect of life, from relationships, to job performance, physical health, productivity, and, of course, overall happiness. And in an increasingly stressful and overwhelming world, it's more important than ever to understand the causes and effects of depression, and what we can do to overcome it. 
 
In this fully revised and updated edition — which includes updated information on the power of mindfulness, the relationship between depression and other diseases, the risks and side effects of medication, depression’s effect on thinking, and the benefits of exercise — Dr. O'Connor explains that, like heart disease and other physical conditions, depression is fueled by complex and interrelated factors: genetic, biochemical, environmental. But Dr. O'Connor focuses on an additional factor that is often overlooked: our own habits. Unwittingly we get good at depression. We learn how to hide it, and how to work around it. We may even achieve great things, but with constant struggle rather than satisfaction. Relying on these methods to make it through each day, we deprive ourselves of true recovery, of deep joy and healthy emotion.
 
Undoing Depression teaches us how to replace depressive patterns with a new and more effective set of skills. We already know how to "do" depression—and we can learn how to undo it. With a truly holistic approach that synthesizes the best of the many schools of thought about this painful disease, and a critical eye toward medications, O'Connor offers new hope—and new life—for sufferers of depression.

Available September 28, 2021 from Hachette Audio as a digital download, and in Print and Ebook from Little, Brown & Company. 

Download: 
https://libro.fm/audiobooks/9781549108488-undoing-depression
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Undoing Depression by Richard O’Connor Ph.D. Read by Allan Robertson - Audiobook Excerpt

Welcome to Episode 7 of The Daily Meditation Podcast! Today you celebrate a full week of laying the foundation of your meditation ritual with a Walking Meditation. In this meditation you bring together all the techiques you learned this week . You are guided in a Walking Meditation to increase your awareness of everything around  you.

Be sure to head over to www.SipandOm.com for the Weekly Slow Down Guide with all the techniques that I share this week. You'll also find a Meditation Bundle waiting for you there that includes a Meditation Journal, A List of Affirmations that Work, and The Guide to Top Herbal Teas for Stress Relief. Settle yourself in for 15 minutes of peace, energy + clarity.

Music composed by Christopher Lloyd Clarke. Licensed by RoyaltyFreeMusic.com.

Episode 007 Walking Meditation

Often when you grow up with caregivers or relationships with people who are inconsistent, unstable, deceptive and unreliable, as a natural result you end up completing the other half of the Yin-Yang and it becomes inherent to your make-up as a person.  You grow opposite and complimentary strengths – and those strengths actually reward you in lots of ways, not to mention, it feels good to be able to take care of others and make it happen.  However – here’s the kicker – as a result, in the rest of your life, you unconsciously seek out others you can compliment in the exact same way, which means you often end up with partners and friends who are just as incapable or flawed.  It’s not your fault, it’s just the dynamic you’re comfortable with.  It’s also because that’s who is drawn to you: they crave what you can give and once they see you giving it, they cling to you. 

You also have a very specific form of trauma in that you expect and anticipate disappointing behavior from everyone in your life.  Why wouldn't you? Based on your life experience, to trust is to place yourself in harm's way. 

Not to fear! This is not a damning situation in the least.  You have the building blocks for something much greater than if you hadn’t had this upbringing at all.  You can build the muscle to trust others and you can also build the muscle that will allow you to find trustworthy people.  Your solution will take conscious and consistent work, but it’ll be simple and somewhat automatic, so don’t stress.  It will unfold on its own, and it can start right now with 3 very conscious, deliberate steps. I’m going to introduce you to those steps right now.  

For more about me and to read more of my writing, check out TeaspoonOfHappy.com 

If you likee please review me on iTunes! 'Twould help me a lot. xo Sarah May B. 


Episode 18: Learning How To Trust Again - Getting Over Bad Experiences

RelaxDaily - 82

Guided Meditation for Sleep

Scientists have long thought that the adult brain is unchangeable, but new evidence is emerging to challenge this belief by revealing that the brain is capable of lifelong change and adaptation.

This adaptability - or neuroplasticity as it is commonly known - shows the mature brain can reorganise or ‘rewire’ itself in response to experience, disease or injury.

University of Sydney researchers are at the forefront of brain and mind research. In this fascinating forum our experts will share what neuroplasticity means for degenerative conditions like Alzheimer’s, regaining speech after disease or injury, and the implications for all of us in terms of maintaining a healthy brain.  Presenters:

Associate Professor Michael Valenzuela, Head of the Regenerative Neuroscience Group, Brain and Mind Centre

Professor Leanne Togher, Professor of Communication Disorders following Traumatic Brain Injury, Faculty of Health Sciences

Dr Michael Lee, Clinical Neurophysiologist and Physiotherapist, Brain and Mind Centre and Faculty of Health Sciences

Professor Simon Lewis, Professor of Cognitive Neuroscience and Clinical Director of the Ageing Brain Clinic, Brain and Mind Centre

Neuroplasticity: the science behind rewiring the brain

*** Podcast programming alert!! ***

Today we have something a little different. Not only do we have Vishen Lakhiani, one of the most forward-thinking CEOs in the world, but we also have him in conversation with one of the Blinkist co-founders, Niklas Jansen. Niklas is a huge admirer of Vishen’s distinctive approaches to his companies, so we figured we should let him ask Vishen whatever he wanted!

Vishen is the founder and CEO of Mindvalley, a transformational education company, and Afest, an invite-only festival for entrepreneurs and change-makers that takes place in exotic locations all over the globe. He’s also an author now, and his book The Code of the Extraordinary Mind is just out and already a New York Times bestseller. (Read it on Blinkist here: http://buff.ly/2c41ZNF)

It’s cool to hear the two entrepreneurs chat. They talk about morning routines, exercise, and how to get the best possible company culture. But they also talk about the book, and get into Vishen’s distinctive way of optimizing his life, focusing on what he calls Consciousness Engineering and Brules (or bullshit rules).

Oh, and as a complement to the new magazine edition on #AlwaysLearning, we have a giveaway! We have five signed copies of Vishen Lakhiani’s book and five memberships to Mindvalley to go with it.

Here's what to do to win: download the Blinkist app, sign up, and open the blinks to The Code of The Extraordinary Mind. If you already have the app (well done you!), simply open up the blinks to The Code of The Extraordinary Mind to be in with a chance to win.

Extras:

- If you like what you hear today, please do hop on over to iTunes to subscribe to the podcast or give us a review: http://blnk.st/28JBVIY

- Read the key insights to The Code of the Extraordinary Mind on Blinkist: http://buff.ly/2c41ZNF

- That excellent intro and outro music you heard is by Nico Guiang. You can find more of it on Soundcloud [@niceaux] and Facebook [www.facebook.com/niceaux].

Entrepreneur Vishen Lakhiani of Mindvalley on Breaking Rules & Optimizing Everything

This guided meditation will lead you into a restful, good night sleep. It includes a breathing exercise as well as Progressive Body Relaxation (PBR) technique.

Restful Sleep Guided Meditation

#1 NEW YORK TIMES BESTSELLER When we deny our stories, they define us. When we own our stories, we get to write the ending. &#160; Social scientist Bren&eacute; Brown has ignited a global conversation on courage, vulnerability, shame, and worthiness. Her pioneering work uncovered a profound truth: Vulnerability&mdash;the willingness to show up and be seen with no guarantee of outcome&mdash;is the only path to more love, belonging, creativity, and joy. But living a brave life is not always easy: We are, inevitably, going to stumble and fall. &#160; It is the rise from falling that Brown takes as her subject in Rising Strong. As a grounded theory researcher, Brown has listened as a range of people&mdash;from leaders in Fortune 500 companies and the military to artists, couples in long-term relationships, teachers, and parents&mdash;shared their stories of being brave, falling, and getting back up. She asked herself, What do these people with strong and loving relationships, leaders nurturing creativity, artists pushing innovation, and clergy walking with people through faith and mystery have in common? The answer was clear: They recognize the power of emotion and they&rsquo;re not afraid to lean in to discomfort. &#160; Walking into our stories of hurt can feel dangerous. But the process of regaining our footing in the midst of struggle is where our courage is tested and our values are forged. Our stories of struggle can be big ones, like the loss of a job or the end of a relationship, or smaller ones, like a conflict with a friend or colleague. Regardless of magnitude or circumstance, the rising strong process is the same: We reckon with our emotions and get curious about what we&rsquo;re feeling; we rumble with our stories until we get to a place of truth; and we live this process, every day, until it becomes a practice and creates nothing short of a revolution in our lives. Rising strong after a fall is how we cultivate wholeheartedness. It&rsquo;s the process, Brown writes, that teaches us the most about who we are. ONE OF GREATER GOOD&rsquo;S FAVORITE BOOKS OF THE YEAR From the Hardcover edition.

Rising Strong by Brené Brown, read by Brené Brown

James Clear and Cal Newport

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James Clear and Cal Newport

James Clear

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