Grow With Intention by MuchelleB

Hey!

On today's episode I'm talking about some of the most life-changing inner work tools that I've used personally in my own life.

RECCS OF THE WEEK

✨ Little Treatments, Big Effects: How to Build Meaningful Moments that Can Transform Your Mental Health - ⁠https://www.amazon.com.au/Little-Treatments-Big-Effects-Meaningful/dp/1472147227⁠ ✨ The Dark Side of The Light Chasers - https://amzn.to/3UiVJZO ✨ Metacognitive Therapy: Free Yourself from Imprisoning Thoughts - https://amzn.to/3xPSEZr

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

Black-and-white pop-therapy phrases are rotting people's brains a little. In this podcast episode, I want to talk about it.

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

CHAPTERS

0:00 Intro

1:01 Phrase 1

3:00 Phrase 2

8:16 Phrase 4

9:44 Phrase 5

RECCS OF THE WEEK

@seerutkchawla on instagram

The Outward Mindset by the Arbinger Institute - https://amzn.to/49uunW8 (Since this podcast ep I've found out that the founders of the Arbinger Institute have some odd parts of their history that I'm not down with. In saying that, this book still has some really helpful messaging that I resonate with - please feel free to do your own research and make your own choice about whether it's a good fit for you!

Hey!

On today's ep I'm interviewing Laura Vanderkam, the author of several time management and productivity books, including the newTranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters, along withJuliet’s School of Possibilities,Off the Clock, I Know How She Does It, What the Most Successful People Do Before Breakfast,and168 Hours. Her work has appeared in publications including theNew York Times, theWall Street Journal, Fast Company, and Fortune. She is the host of the podcast Before Breakfast and the co-host, with Sarah Hart-Unger, of the podcast Best of Both Worlds. She lives outside Philadelphia with her husband and five children, and blogs at LauraVanderkam.com.

Buy Laura’s book Off The Clock, Feel Less Busy While Getting More Done: https://amzn.to/49j0bNo

But Laura’s other books: https://www.amazon.com/stores/Laura-Vanderkam/author/B001JRX55A?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true

RECCS OF THE WEEK

✨ Time Smart by Ashley Willans - https://amzn.to/3IW8OTl

✨Do It Tomorrow and Other Secrets of Time Management - https://amzn.to/3IWT6rb

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

CHAPTERS

00:00 Introduction to Time Scarcity and Time Abundance

01:20 Noticing Variability in Daily Life

03:11 Tracking Time to Gain Perspective

04:03 Beliefs and Habits of People with Time Abundance

05:23 Making Time for What Matters

06:23 Mindfulness and Time Abundance

08:14 Tips for Easier Time Tracking

09:38 Effortful Fun before Effortless Fun

10:57 Impact of Free Time on Time Freedom

13:09 Noticing and Being Mindful of Time

14:06 Effortful Fun for More Variety in Leisure Time

15:55 Mini Moves: Noticing Time Abundance and Time Tracking

Hey!

On today's ep, I'm interviewing Ellen Langer, author of The Mindful Body: Thinking Our Way to Lasting Health, about how to use the mind-body connection to influence your health, happiness and vitality.

Buy Ellens Book, The Mindful Body, here.

RECCS OF THE WEEK

✨ The Expectation Effect - https://amzn.to/3ViQ2Nm

✨ The Way Out - https://amzn.to/4acP5uu

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

CHAPTERS

00:00 Introduction and Decision Making

01:20The Complexity of Decision Making

03:10 Making the Decision Right

04:03 The Power of Perspective

05:23 The Influence of Mindset on Aging

08:09 The Mind-Body Connection

09:35 The Control We Have Over Our Health

10:33 The Counterclockwise Study

14:19 Flexibility of Thinking

18:48 The Placebo Effect

19:47 The Perception of Placebos

20:13 The Influence of Perception on Healing

21:40 Attention to Symptom Variability

23:05 Taking Control of Chronic Illness

25:11 Shifting Expectations of Aging

26:29 The Power of Mind-Body Unity

28:26 The Placebo Effect and Self-Fulfilling Prophecies

29:18 Changing Perspectives on Stress

31:18 Questioning Tragedy vs Inconvenience

33:44 Action Steps and Recommendations

Hey!

In this podcast episode I'm interviewing Kim Schneiderman, the author of Step Out of Your Story, a book that gives you detailed ideas on how to choose a different version of your story to help you to redirect your energy and narrative toward your desires and goals and reshape your life.

Check out Kim's Writing Workshops: https://stepoutofyourstory.com/writing-workshops/

Buy Kim's Book:

Step Out of Your Story: https://amzn.to/49zW94q

We talk about:

• Viewing our lives as stories to help us reframe obstacles as opportunities for growth.
• Writing in the third person narrative to cultivate compassion and distance from our own stories.

• Integrating the principles of Internal Family Systems Therapy (IFS) can enhance the process of reframing our stories.

RECCS OF THE WEEK

✨ How to Become Happier and Healthier through Forgiveness with Fred Luskin [Episode 4] - https://open.spotify.com/episode/3f9dcmUqn4cn9ixwilFvrD?si=79ac10d38b514e74

✨ Step Out of Your Story: https://amzn.to/49zW94q

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

CHAPTERS

00:00 Introduction

01:00 Benefits of Viewing Your Life as a Story

03:18 Applying Story Elements to Understand and Frame Your Life

04:39 Antagonists in Your Story

05:31 Recognizing the Hero in Your Own Story

08:06 Valuing the Hard Parts of Your Story

09:19 Finding Meaning and Compassion in Your Story

10:16 Using Writing Workshops and Jungian Archetypes

11:11 Becoming a Hero in Your Own Story

16:17 Implementing the Framework in Your Own Life

25:36 Challenges in Reframing Stories and Using Parts Work

29:01 Mini Moves and Recommendations

Hey! On today's ep, I'm diving into the topic of *how to exit your people-pleasing era*. I have worked v hard (and tbh continue!! To work) to let go of behaviours akin to accepting icecreams that will make me feel physically unwell (watch the ep!!) - and have SO much to share on this topic. Social Anxiety Episode on Spotify: https://open.spotify.com/episode/2BVvBtock4v0PytPB8BqS3?si=3d3a21b3802846f1

CHAPTERS

0:00 Intro

1:38 Step One

3:48 Step Two

6:14 Step Three

11:20 Step Four

13:17 Step Five

18:03 Step Six

19:48 Mini Moves

31:37 Reccs of The Week RECCS OF THE WEEK ✨ The Art of Giving and Receiving - https://amzn.to/3SZDxVt ✨I Gave Consent For S** I Didn't Want to Have -https://www.newsweek.com/i-gave-consent-unwantred-sex-1697653 ✨Did You Say Something, Susan? (Second Edition): How Any Woman Can Gain Confidence with Assertive Communication -https://amzn.to/48fhoqB SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ tiktok.com/muchelleb 🧚Website ⇢ http://muchelleb.com.au/ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-mel

Hey!

On today's ep I'm talkin' emotional regulation.

We talk about:

• Some fun research that's made me rethink things
• Some super popular emotional regulation strategies that straight up don't work
• Some emotional regulation strategies that I've found *life-changing*

RECCS OF THE WEEK

✨ Unwinding Anxiety - https://amzn.to/3SgfYpR

✨ Learned Optimism - https://amzn.to/3vSDDVQ

REFERENCES

Facilitating adaptive emotional analysis: distinguishing distanced-analysis of depressive experiences from immersed-analysis and distraction - https://pubmed.ncbi.nlm.nih.gov/18469151/

Emotion Naming Impedes Both Cognitive Reappraisal and Mindful Acceptance Strategies of Emotion Regulation - https://link.springer.com/article/10.1007/s42761-021-00036-y

Venting Makes You Worse: https://slate.com/technology/2022/03/venting-makes-you-feel-worse-psychology-research.html

CHAPTERS

0:00 - Emotional Regulation Signs

0:48 - Introduction

1:22 - Venting Strategies

2:55 - Emotional Naming Techniques

4:03 - Understanding Your Feelings

6:41 - Expanding Coping Strategies

7:49 - Reframing Thoughts

9:37 - Embracing Acceptance

13:29 - Attention Management Tips

17:01 - Implementing Mini-moves

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

Hey!

On today's ep I'm chit-chatting about 7 self-help books that have (actually, for real) changed my life.

THE BOOKS

✨ Learned Optimism by Martin Seligman: https://amzn.to/41YYDX0

✨ Unwinding Anxiety by Judd Brewer: https://amzn.to/3tR2bOi

✨ The Power of Strangers by Joe Keohane: https://amzn.to/3HnhaTa

✨ Forgive for Good by Fred Luskin: https://amzn.to/3S4VwZc

✨ More than Words: https://amzn.to/3RU0xDH

✨ The Relationship Handbook by Dr. George Pransky PhD : https://amzn.to/3tGqr5W

✨ The Way Out by Alan Gordon: https://amzn.to/48SXBhg

✨ Opening up by Writing it Down: https://amzn.to/3ShNDAT

NOTES

The Relationship Handbook / More Than Words will not be helpful reads if:

• You feel unsafe or worry anything you do or say could anger or upset them. You feel like you're 'walking on eggshells'.
• They limit your social life and isolate you from friends and family
• They won’t let you go out without them or without their permission, or say they prefer you to stay home with them. They decide where you go, who you have contact with and how you spend your time. They never let you have a say or decide.
• 'Gaslighting'/making you question your own mind
• Your sense of self and confidence is broken down
• You are constantly humiliated and criticised
• Your sanity, memory, and sense of reality are constantly questioned
• You feel like your decisions are controlled or made by someone else

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

CHAPTERS

00:38 Learned Optimism

1:40 Unwinding Anxiety

2:26 The Power of Strangers

3:50 Forgive for Good

5:00 More Than Words / The Relationship Handbook

7:13 The Way Out

8:37 Opening Up by Writing it Down

Hey!

On today's ep I'm interviewing the incredible Susan Ashford, author of The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth.

We chat about the idea behind "flexing", how to slowly lean into a better version of yourself, the difference between regular goal setting and flex goal process, the importance of shifting to a learning mindset, and the power of reframing experiences.

Buy The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth by Susan J Ashford: https://www.amzn.to/47f1dsR

RECCS OF THE WEEK

✨ The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth by Susan J Ashford: https://www.amzn.to/47f1dsR

✨ Personality Isn't Permanent: https://www.amzn.to/3RElUJa

✨ How to be an Imperfectionist: https://www.amzn.to/3THpjcM

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb⁠ 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

CHAPTERS

00:00 Introduction and Overview

01:03 What is Flexing?

04:18 Regular Goal Setting vs Flex Goal Process

06:22 Shifting to a Learning Mindset

11:55 Shaping Your Vision

16:29 The Power of Experimentation

17:51 Reframing Experiences

21:26 The Importance of Reflection

28:33 Advice for Those New to the Flex Mindset

33:51 Reccs of the week

34:43 Mini Moves

Hey! In this episode I’m talking about my personal journey of managing and reducing my social anxiety. I talk about mindset shifts to make to move past your social anxiety, managing rumination and strategies to feel more yourself in day to day life.

RECCS OF THE WEEK

✨ Imagery-Enhanced CBT for Social Anxiety Disorder - https://amzn.to/48raIq2

✨ How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety - https://amzn.to/48s1Gch

✨ Dating Without Fear - https://amzn.to/48uvXXO

SHOP ✨The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚On Instagram ⇢ ⁠@muchelleb 🧚TikTok ⇢ ⁠@muchelleb⁠ 🧚Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

Chapters

00:00 Introduction

03:00 Understanding Social Anxiety

09:17 Accepting Flaws and Self-Image

13:27 Managing Rumination

17:48 Self-Imposed Exposure Therapy

20:58 Avoiding Judgemental People

24:09 Working on Self-Image

25:22 Accepting Uncertainty

28:20 Recommendations

29:56 Mini Moves