27: Quarter 1 Goals Review and When Things Go Wrong

Live an Intentional Life

#Science #Podcasting Education #Self-Improvement #Social Sciences #Dr Natalie Barre #Time Management #Cognitive #Productivity #Self Help #Personal Development #Neuroscience #Self Care #Manifest #Procrastination #Focus

1:00:36

Do you have fond childhood memories of summer camp? For a chance at $250,000, campers must compete in a series of summer camp-themed challenges to prove that they are unbeatable, unhateable, and unbreakable. Host Chris Burns is joined by the multi-talented comedian Dana Moon to recap the first five episodes of season one of Battle Camp . Plus, Quori-Tyler (aka QT) joins the podcast to dish on the camp gossip, team dynamics, and the Watson to her Sherlock Holmes. Leave us a voice message at www.speakpipe.com/WeHaveTheReceipts Text us at (929) 487-3621 DM Chris @FatCarrieBradshaw on Instagram Follow We Have The Receipts wherever you listen, so you never miss an episode. Listen to more from Netflix Podcasts.…

about a year ago 29:55

MP3•Episode home

I had intended to do a Q1 review for this episode - and I have, but with a twist.

This year has probably been my most challenging year so far. I’ve had some things really knock me off course, and so in this episode I take you through how I navigated that - what my original plans for the first 3 months of 2025 were, and what I actually did instead.

Get your own list of current goals (even if you’re not listening to this in real time), and answer the review questions I have for you, and note down any other insights that you might pick up for when you have a difficult time too xo

----------

⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more.

📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU. Use the code PODCAST10 to get 10% off!

✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life, or on Substack and read my newsletters liveanintentionallife.substack.com

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

29 episodes

27: Quarter 1 Goals Review and When Things Go Wrong

Live an Intentional Life

published about a year ago

MP3•Episode home

I had intended to do a Q1 review for this episode - and I have, but with a twist.

----------

✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life, or on Substack and read my newsletters liveanintentionallife.substack.com

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

29 episodes

All episodes

Live an Intentional Life

1
29: Stop Using the Pomodoro Technique: Try This Instead 11:31

5 days ago11:31

11:31

Ever used the Pomodoro technique? It might not be the best way to get things done, so in this episode I explain why it’s problematic, and exactly what you can do instead to work with your brain. Further reading and references: Francesco Cirillo’s Pomodoro Technique publication from 2006 can be downloaded here: https://friend.ucsd.edu/reasonableexpectations/downloads/Cirillo%20--%20Pomodoro%20Technique.pdf Chang, Y. K., Labban, J. D., Gapin, J. I., & Etnier, J. L. (2012). The effects of acute exercise on cognitive performance: a meta-analysis. Brain research , 1453 , 87-101. Harris, D. J., Allen, K. L., Vine, S. J., & Wilson, M. R. (2023). A systematic review and meta-analysis of the relationship between flow states and performance. International review of sport and exercise psychology , 16 (1), 693-721. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
28: When life feels busy, how do you decide what to do with your time? 25:50

12 days ago25:50

25:50

How do you allocate your time when things feel really busy? What about when something is completed and you have more time? The short answer is that you just do what needs to be done, but what if there was more to this idea? In this episode I share my thoughts about how exactly we can decide on how we allocate the fixed time we have in any given week. You’ll hear about… ✨My take on work-life balance ✨How the ‘commitment conundrum’ can make you feel spread too thin ✨Spending ‘minimum viable time’ on areas of your life ✨Tangible tips on what to do when things feel busy, and how to drag yourself away from work and chores without feeling guilty so that you can have more fulfilling activities in your life. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
27: Quarter 1 Goals Review and When Things Go Wrong 29:55

6 weeks ago29:55

29:55

I had intended to do a Q1 review for this episode - and I have, but with a twist. This year has probably been my most challenging year so far. I’ve had some things really knock me off course, and so in this episode I take you through how I navigated that - what my original plans for the first 3 months of 2025 were, and what I actually did instead. Get your own list of current goals (even if you’re not listening to this in real time), and answer the review questions I have for you, and note down any other insights that you might pick up for when you have a difficult time too xo ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
26: Meaningful Goals, Implementing Habits, and the Power of Dreaming: I’m Interviewed by Dr Bree Hurn! 50:39

7 weeks ago50:39

50:39

You are going to get a whole range of tips from this rich conversation, where Dr Bree Hurn interviews me for her own podcast Habit Nerd. This episode was so inspiring, that I wanted to replay it for you here. In this episode, you’ll hear us talk about… Drivers of habits like identity and feelings Habit stacking Mental decision making and preparation that goes into habit formation Triggers of bad habits How to set meaningful goals Courage to make big changes to your life Using a planner to find the time you need The power of self-efficacy and dreaming And so much more! If you loved the topics in this episode, you might like to go back and listen to these episodes of the Live an Intentional Life Podcast… Episode 7: Your Dream Life Episode 12: Visualisation Episode 14: Setting Goals Will Change Your Life Check out the Habit Nerd Podcast too! ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
25: Improve Your Happiness Using Your Thinking Skills: Happiness Part 2 25:34

8 weeks ago25:34

25:34

The science of happiness is an important topic, because we all want to be happy - but we don’t always know how to get there. In the second part of the episodes on happiness, I dive into the relationship between happiness and cognition - how your thinking influences your happiness. This is a powerful topic, and one that you don’t hear much about in personal development! Understanding happiness and cognition is really going to have a strong influence on your own wellbeing so that you can further enhance the quality of your life. Listen now! References on happiness and cognition: Alexander, R., Aragón, O. R., Bookwala, J., Cherbuin, N., Gatt, J. M., Kahrilas, I. J., ... & Styliadis, C. (2021). The neuroscience of positive emotions and affect: Implications for cultivating happiness and wellbeing. Neuroscience & Biobehavioral Reviews , 121 , 220-249. Colombo, D., Pavani, J. B., Quoidbach, J., Baños, R. M., Folgado-Alufre, M., & Botella, C. (2024). Savouring the present to better recall the past. Journal of Happiness Studies , 25 (1), 20. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology , 84 (2), 377. Layous, K., Katherine Nelson, S., & Lyubomirsky, S. (2013). What is the optimal way to deliver a positive activity intervention? The case of writing about one’s best possible selves. Journal of Happiness Studies , 14 , 635-654. Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of general psychology , 9 (2), 111-131. Lyubomirsky, S., & Layous, K. (2013). How do simple positive activities increase well-being?. Current directions in psychological science , 22 (1), 57-62. Toepfer, S. M., & Walker, K. (2009). Letters of gratitude: Improving well-being through expressive writing. Journal of Writing Research , 1 (3), 181-198. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
24: Want to Feel Happier? Understand What it is and What You Can Do: Happiness Part 1 20:20

9 weeks ago20:20

20:20

Wanting to feel happier is a worthwhile goal - we want to feel good and improve our wellbeing in this one wild and precious life of ours. “Feeling happier” can be elusive, so understanding what happiness is, why it’s important, and what you can do to change it will really alter the experience of your life. Listen to this episode for evidence-based strategies on feeling happy. Check out the following episode for part 2! References mentioned in this article: Alexander, R., Aragón, O. R., Bookwala, J., Cherbuin, N., Gatt, J. M., Kahrilas, I. J., ... & Styliadis, C. (2021). The neuroscience of positive emotions and affect: Implications for cultivating happiness and wellbeing. Neuroscience & Biobehavioral Reviews , 121 , 220-249. Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of general psychology , 9 (2), 111-131. Bronnie Ware’s book The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
23: How to Stop Procrastinating: Evidence-Based Strategies to Beat This Problematic Behaviour 17:19

10 weeks ago17:19

17:19

If you have ever procrastinated (hello, everyone!) then you will know that it can lead you feeling even worse than if you had just done the task in the first place! Why do we do this to ourselves?! You are not a procrastinator, and you are not lazy. In this episode, I explain that procrastination is a behaviour, and that this behaviour can be changed. I’m going to take you through evidence-based tips so you can really understand why you procrastinate on a certain task, and what you can do about it. Kick procrastination to the curb and start crafting the life of your dreams! References used in creating the episode: Hershfield, H. E. (2011). Future self‐continuity: How conceptions of the future self transform intertemporal choice. Annals of the New York Academy of Sciences , 1235 (1), 30-43. Klingsieck, K. B. (2013). Procrastination. *European psychologist, 18(*1), 24-34. Steel, P. (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological bulletin , 133 (1), 65. van Eerde, W., & Klingsieck, K. B. (2018). Overcoming procrastination? A meta-analysis of intervention studies. Educational Research Review , 25 , 73-85. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
22: The Power to Design Your Own Destiny with Sharne Perrett 39:20

11 weeks ago39:20

39:20

Sharne Perrett is on the show sharing her story of being a working mum, and wow does she have some wisdom for you! We had a wonderful chat and covered… ✨Working smarter not harder ✨Presence and the little moments ✨How she plans her week and balances all the facets of her life ✨Hitting big goals ✨Her amazing health transformation ✨Giving hard things a go ✨Time mindset ✨Empowerment and designing your own destiny I know you will take a lot from this episode - listen now. Where to find Sharne: instagram.com/ariaphotographyaus instagram.com/microweddingco instagram.com/sharneshealthjourney ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
21: An Evening With Elizabeth Gilbert: Reflections on this Inspiring Event 20:24

12 weeks ago20:24

20:24

Seeing Elizabeth Gilbert on her speaking tour (on my birthday!) was inspiring and thought-provoking. She is the author of Eat Pray Love, and Big Magic (my favourite book!), and in this episode I reflect on what Elizabeth said, and offer my own interpretations and extensions of the ideas. This is truly an inspiring episode where you’ll hear all about curiosity, purpose, calm, and presence. Get Big Magic by Elizabeth Gilbert with my Amazon Affiliate link: https://amzn.to/3BErYxk Also mentioned in the show, the book Resilient by Dr Rick Hanson with Forrest Hanson where they mention aspiration without attachment: https://amzn.to/49XBhFa ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
20: Equity, the Mental Load, and Time Management with Samantha Sutherland 36:59

13 weeks ago36:59

36:59

Samantha Sutherland wants to create a world that works for working women, and in this episode she talks all about mental load, work-life balance, quality leisure time, priorities, and setting goals. You’ll be enlightened by her systemic perspective and her own personal experiences, I can’t wait for you to hear it! Samantha’s links: Website: https://samanthasutherland.com.au/ Book Samantha for an IWD speaking event: https://samanthasutherland.com.au/wp-content/uploads/2025/01/IWD25-Samantha-Sutherland.pdf The Women at Work Podcast: https://podcasts.apple.com/au/podcast/women-at-work/id1315707381 Want to read the transcript of this episode? Check it out on the blog: https://liveanintentionallife.com.au/blog/samantha-sutherland-equity-mental-load ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
19: Celebrate Your Wins to Combat the Negativity Bias 9:54

14 weeks ago9:54

9:54

Do you ever stop to celebrate your wins? In this episode I explain the three things to focus on when celebrating your wins, so you can combat the brain’s natural negativity bias and improve your overall wellbeing. Get the Celebrate Your Wins Workbook in the online store, and get 10% off using the code PODCAST10: Calming Greenery design here: https://www.etsy.com/au/listing/1493550859/celebrate-your-wins-workbook-ta-da-list Bright Abstracts design here: https://www.etsy.com/au/listing/1479363220/celebrate-your-wins-workbook-ta-da-list 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/celebrate-your-wins-to-combat-the-negativity-bias ---------- References used when creating the episode: Bunjak, A., Hafenbrack, A. C., Černe, M., & Arendt, J. F. (2022). Better to be optimistic, mindful, or both? The interaction between optimism, mindfulness, and task engagement. Journal of occupational and organizational psychology , 95 (3), 595-623. Donaldson, S. I., Dollwet, M., & Rao, M. A. (2015). Happiness, excellence, and optimal human functioning revisited: Examining the peer-reviewed literature linked to positive psychology. The Journal of Positive Psychology , 10 (3), 185-195. Kiken, L. G., & Shook, N. J. (2011). Looking up: Mindfulness increases positive judgments and reduces negativity bias. Social Psychological and Personality Science , 2 (4), 425-431. Toepfer, S. M., & Walker, K. (2009). Letters of gratitude: Improving well-being through expressive writing. Journal of Writing Research , 1 (3), 181-198. Watkins, P. C., Cruz, L., Holben, H., & Kolts, R. L. (2008). Taking care of business? Grateful processing of unpleasant memories. The Journal of Positive Psychology , 3 (2), 87-99. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
18: Unlock Free Time by Using Your Evenings Wisely 17:54

15 weeks ago17:54

17:54

If you want more time to do the things that are meaningful to you, this episode will cover how you can use your evenings to do exactly that. Even if you are a busy working parent who is exhausted by the end of the day, you will soon be looking at your evenings very differently! Don’t believe you have enough free time? Check out Laura Vanderkam’s book 168 hours, and use my amazon affiliate link: https://amzn.to/4fFDAxT 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/unlock-free-time ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
17: Vision Boards: The Powerful Process of Getting Your Brain to Work on Your Dreams 12:31

16 weeks ago12:31

12:31

Let me show you exactly how powerful vision boards can be to craft the life of your dreams. If you’ve been reluctant to create a vision board, maybe because you don’t believe in the power of the universe, or because you thought they were just for crafty people, think again. In this episode I’m going to explain how the vast power of your brain works to match the dreams on your vision board to your future experiences. Listen to the episode, and you’ll be creating a potent vision board in no time. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/vision-boards ---------- References mentioned in the show: Burton, L., & Lent, J. (2016). The use of vision boards as a therapeutic intervention. Journal of Creativity in Mental Health , 11 (1), 52-65. Tiefenbeck, V., Goette, L., Degen, K., Tasic, V., Fleisch, E., Lalive, R., & Staake, T. (2018). Overcoming salience bias: How real-time feedback fosters resource conservation. Management science , 64 (3), 1458-1476. Tsetsos, K., Chater, N., & Usher, M. (2012). Salience driven value integration explains decision biases and preference reversal. Proceedings of the national academy of sciences , 109 (24), 9659-9664. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
16: How Identity Shapes Your Habits: Dr Bree Hurn 36:19

17 weeks ago36:19

36:19

Dr Bree Hurn is the Habit Nerd, and in this episode we have an insightful chat about how habits can move you closer to the person you want to be. Dr Hurn explains how habits are aligned with your identity, and what you can do to create healthy habits and move towards the best version of you. Guided by her values and how she wants to feel, Dr Hurn discusses how she plans her week in advance to make sure she is prioritising the right things, and even how colour-coding can help her avoid resentment and overwhelm. Connect with Dr Hurn on Instagram at instagram.com/habitnerd Dr Hurn’s podcast is called Habit Nerd. Dr Hurn’s website is https://www.knowyourwhylearning.com.au/ ---------- To read the transcript of this episode, go to https://liveanintentionallife.com.au/blog/how-identity-shapes-your-habits ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
15: One Goal or Many? Learn How Many Goals is the Best Number to Set. 20:32

18 weeks ago20:32

20:32

How many goals should you set? Hint: It’s not what you think. So many sources online tell you to set “One to Three goals”, but I have two problems with this. First, they don’t specify a time period - one to three per day? Per year? Second, no one seems to cite a reputable source when listing this recommendation. In this episode, you’ll learn some fascinating information from the goal-setting research, and that the idea of the number of goals to set is more nuanced that you realise. You’ll walk away with an understanding of exactly the right number of goals to set for you! 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/how-many-goals References mentioned in the episode: Gretchin Rubin’s book is called The Happiness Project. Dalton, A. N., & Spiller, S. A. (2012). Too much of a good thing: The benefits of implementation intentions depend on the number of goals. Journal of Consumer Research , 39 (3), 600-614. Kung, F. Y., & Scholer, A. A. (2020). The pursuit of multiple goals. Social and Personality Psychology Compass , 14 (1), e12509. ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
14: Setting Goals Will Change Your Life 22:52

19 weeks ago22:52

22:52

If you have ever felt like setting goals or New Year’s resolutions were futile, or tokenistic, then let me tell you that you can learn a better way and live your most meaningful and fulfilling life. In this episode I’ll explain why setting goals will absolutely change your life. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/setting-goals-will-change-your-life ➡️Access to the free goal-setting workshop, Setting GLORIOUS GOALS, is closed. Be sure to keep an ear out in case I hold it again! ➡️ Purchase TIMEWISE before January 12th 2025 and you’ll get lifetime access for just $365 - one dollar for each day of 2025 where you will take new actions towards the life of your dreams. And get one 1:1 session of individualised coaching with me too! Join here: https://liveanintentionallife.com.au/timewise ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
13: Four Questions to Help You Plan Your Most Meaningful New Year's Resolutions 11:58

26 weeks ago11:58

11:58

It’s the final episode for 2024! And I want to plant the seed for your most meaningful new years resolutions or goals for 2025. I’m asking you four questions to get you thinking about goals in a new way, so that you can consider where you’re at, and what you really want to be doing. Be sure to also stay tuned for the return episode very early in 2025, so that we can continue the conversation about setting goals that you can actually achieve. Here’s my Amazon Affiliate link (where I get a small commission) to Elizabeth Gilbert’s book Big Magic (probably my favourite book of all time!): https://amzn.to/3BErYxk 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/four-questions-to-help-you-plan-meaningful-new-years-resolutions ---------- References mentioned in today’s episode: Buchtel, E. E., Ng, L. C., Norenzayan, A., Heine, S. J., Biesanz, J. C., Chen, S. X., Bond, M. H., Peng, Q., & Su, Y. (2018). A sense of obligation: Cultural differences in the experience of obligation. Personality and Social Psychology Bulletin , 44 (11), 1545-1566. Pincus, J. D. (2023). Well-being as need fulfillment: implications for theory, methods, and practice. Integrative Psychological and Behavioral Science , 1-39. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
12: Use Visualisation for Ultimate Success 20:04

27 weeks ago20:04

20:04

You have probably heard that athletes visualise winning moments in their minds to help prepare them for a big game - it helps calm their nerves, they know clearly what to do, and it can increase success. But did you know that you can use visualisation in other areas of your life as well, to do things like improve confidence and reduce the effect of anxiety? If you want to take your personal development to the next level, then visualisation is the tool you need in your toolbox. In this episode, I’m explaining all the best research findings, and I’ll teach you EXACTLY how to use mental imagery to increase your success. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/use-visualisation-for-ultimate-success ---------- Further research: Callow, N., Hardy, L., & Hall, C. (2001). The effects of a motivational general-mastery imagery intervention on the sport confidence of high-level badminton players. Research Quarterly for Exercise and Sport , 72 (4), 389-400. Cumming, J., & Williams, S. E. (2013). Introducing the revised applied model of deliberate imagery use for sport, dance, exercise, and rehabilitation. Movement & Sport Sciences-Science & Motricité , 82 (4), 69-81. Mellalieu, S. D., Hanton, S., & Thomas, O. (2009). The effects of a motivational general-arousal imagery intervention upon preperformance symptoms in male rugby union players. Psychology of Sport and Exercise , 10 (1), 175-185. Nordin, S. M., & Cumming, J. (2005). Professional dancers describe their imagery: Where, when, what, why, and how. The Sport Psychologist , 19 (4), 395-416. Simonsmeier, B. A., Andronie, M., Buecker, S., & Frank, C. (2021). The effects of imagery interventions in sports: A meta-analysis. International Review of Sport and Exercise Psychology , 14 (1), 186-207. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

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11: Stuck? You Need to Hear This. Start Where You’re at and Make the Smallest of Changes. 10:02

28 weeks ago10:02

10:02

I felt compelled this week to give you a short episode on how to start where you’re at. If you are stuck with your time management, and know there’s more to life but it all feels just too much - just start where you’re at. In this episode I give you permission to take the smallest of steps, and I explain what those steps might be for you. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/feeling-stuck ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
10: A Week-in-the-Life of This Busy Working Parent: A Behind-the-Scenes Look at How I Plan My Days 1:43:33

29 weeks ago1:43:33

1:43:33

Ever wanted to know EXACTLY how I plan my days? I have two businesses, a big family, and lots of other elements of my life, and it’s a juggle! Listen to this week-in-the-life episode to get an in-depth look at how I schedule everything in, and what happens when things don’t go to plan! In this episode I cover: How I plan my weeks and days What planners I use My mindset around time Flexible planning and interruptions White space and sleep Plus the whole behind-the-scenes look at my life! Links I mention: My Amazon Affiliate link to Dr Rick Hansen’s book Resilient - grab it, it’s amazing! https://amzn.to/49XBhFa Here’s the link to my Daily Planner you can purchase and download: Greenery design: https://www.etsy.com/au/listing/1392693520/daily-planner-for-time-management Bright Abstract design: https://www.etsy.com/au/listing/1406908879/daily-planner-for-time-management And the 2025 Intentional Life Planner is here: https://www.etsy.com/au/listing/1817669411/2025-intentional-life-planner-2025-diary ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
9: Get Better Sleep With These Tips Your Brain Will Love 17:39

30 weeks ago17:39

17:39

Not getting enough sleep? Lying awake thinking too much, and wondering if you’ll ever sleep again? Sleep is SO IMPORTANT, and so I cover my favourite sleep tips in this episode, and what can happen to your cognition and mood when you don’t get enough sleep. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/get-better-sleep-with-these-tips-your-brain-will-love References: Quote from Prof David Dinges came from: Worley, S. L. (2018). The extraordinary importance of sleep: the detrimental effects of inadequate sleep on health and public safety drive an explosion of sleep research. Pharmacy and Therapeutics , 43 (12), 758. Abdalla, R. N., Ansari, S. A., Hurley, M. C., Attarian, H., Fargen, K. M., Hirsch, J. A., ... & Shaibani, A. (2022). Correlation of call burden and sleep deprivation with physician burnout, driving crashes, and medical errors among US neurointerventionalists. American Journal of Neuroradiology , 43 (9), 1286-1291. Baranwal, N., Phoebe, K. Y., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in cardiovascular diseases , 77 , 59-69. Krause, A. J., Simon, E. B., Mander, B. A., Greer, S. M., Saletin, J. M., Goldstein-Piekarski, A. N., & Walker, M. P. (2017). The sleep-deprived human brain. Nature Reviews Neuroscience , 18 (7), 404-418. Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan. Sleep , 27 (7), 1255-1273. Ohayon, M., Wickwire, E. M., Hirshkowitz, M., Albert, S. M., Avidan, A., Daly, F. J., ... & Vitiello, M. V. (2017). National Sleep Foundation's sleep quality recommendations: first report. Sleep health , 3 (1), 6-19. Sabia, S., Fayosse, A., Dumurgier, J., van Hees, V. T., Paquet, C., Sommerlad, A., ... & Singh-Manoux, A. (2021). Association of sleep duration in middle and old age with incidence of dementia. Nature communications , 12 (1), 2289. Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of experimental psychology: General , 147 (1), 139. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
8. Feeling Overwhelmed? Stuck? Too Busy? Unproductive? Take a Peek Inside My Time Management Course TIMEWISE 20:06

31 weeks ago20:06

20:06

Have ever felt overwhelmed, stuck, too busy, or unproductive? I think we all have. You can learn how to prioritise what’s meaningful to you, structure your day, and create a holistic and sustainable plan for your life. Time management is so much more than setting timers and putting your phone on silent - it’s a holistic look at the way in which you allocate time during this one wild and precious life. I hit a pretty difficult point a few years ago, and it was from these challenges and my expertise in cognition that I developed TIMEWISE, my online time management course that takes you through the Intentional Life Framework so that you can craft the life of your dreams. In this episode I cover exactly what TIMEWISE is all about, so that you can make an informed decision about whether this course is right for you. If you’re ready to uplevel your days then I urge you not to wait, as there are some really valuable bonuses on offer for TIMEWISE week, October 7th to 11th 2024, including 1:1 time with me for the first 10 people who join. If you’re ready for TIMEWISE, go to liveanintentionallife.com.au/timewise to join now. Listening after October 11th? That’s ok, TIMEWISE is available for you to join anytime! Go to the website to see the details. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/time-management-course ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
7: Your Dream Life: 3 Questions to Inspire You to See What’s Possible 12:28

32 weeks ago12:28

12:28

Do you know what it is you want from your life? Maybe you’re feeling stuck, or disillusioned, or maybe you know that your good life can be even more amazing and you want some help exploring that. In this episode, I’m going to take you through a dreaming exercise, asking you three powerful questions to help take a look at your life, open your mind, and consider what else might be possible for you. If you’ve ever thought that things can’t change for the better, then you have to listen. Grab something to take notes! If you want more dreaming questions and a beautiful workbook to answer them, get the 7 Days of Dreaming Workbook from my online store with the code PODCAST10 for 10% off: Choose the greenery design: https://www.etsy.com/au/listing/1383290467/life-dreams-workbook-live-your-dream Choose the bright abstracts design: https://www.etsy.com/au/listing/1383290467/life-dreams-workbook-live-your-dream 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/your-dream-life Research article mentioned in the episode: Hershfield, H. E. (2011). Future self‐continuity: How conceptions of the future self transform intertemporal choice. Annals of the New York Academy of Sciences , 1235 (1), 30-43. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
6: Plan Your Day so You Can do Meaningful Work and Deal Effectively with Interruptions 20:55

33 weeks ago20:55

20:55

How are you using your time? Are you someone who often says “I don’t have time?” I like to change my phrasing around this and instead say “I’m not prioritising that right now,” because we all in fact have the same 24 hours in a day. Whether you consider yourself a “planner,” or have never planned your days before, this episode will help you move towards the life of your dreams. I’m going to show you that taking time to plan your day is going to help you achieve what you want to get done, and that planning is more important that not having a plan at all, even if you’re going to have interruptions. I’ll take you through: Why planning your day is important The science behind FLEXIBLE planning, and HOW to do it What to do to prepare to plan (yes, you read that right!) How to lay out your daily plan The importance of rest and white space And a golden nugget of advice at the end Want the Daily Planner I mention in the episode? Choose one of two designs, and don't forget your podcast discount code PODCAST10 for 10% off: The Greenery design: https://www.etsy.com/au/listing/1392693520/daily-planner-for-time-management The Bright Abstracts design: https://www.etsy.com/au/listing/1406908879/daily-planner-for-time-management 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/plan-your-day References mentioned in the episode: Britton, B. K., & Tesser, A. (1991). Effects of time-management practices on college grades. Journal of educational psychology , 83 (3), 405. Parke, M. R., Weinhardt, J. M., Brodsky, A., Tangirala, S., & DeVoe, S. E. (2018). When daily planning improves employee performance: The importance of planning type, engagement, and interruptions. Journal of Applied Psychology , 103 (3), 300. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
5: How to Meditate to Become More Focused, More in Control of Your Emotions, and Less Stressed 22:35

34 weeks ago22:35

22:35

Did you know that there is a way to train your attention, feel more emotionally regulated, and generally feel less stressed? And it only takes a few minutes a day. It costs nothing, and it’s something you can do with your kids too. It’s meditation, and it’s something that you can easily learn even if you are not a spiritual person. In this episode I’m going to cover how to meditate, so that if you’re a beginner you can feel comfortable getting started, and what actually happens when you meditate. Listen out for the amazing info about why it’s ok for your mind to wander! I’ll also cover the brain science on what happens when you’re meditating, and some of the benefits to cognition and emotions that have been found in the research. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/how-to-meditate Find out more about the basics of meditation from expert Tara Brach: https://www.tarabrach.com/howtomeditate/ There are many mediation apps, but I can personally recommend these to get started: Insight Timer, Smiling Mind. Papers mentioned in the episode: Bostock, S., Crosswell, A. D., Prather, A. A., & Steptoe, A. (2019). Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. Journal of occupational health psychology , 24 (1), 127. Hasenkamp, W., Wilson-Mendenhall, C. D., Duncan, E., & Barsalou, L. W. (2012). Mind wandering and attention during focused meditation: a fine-grained temporal analysis of fluctuating cognitive states. Neuroimage , 59 (1), 750-760. Norris, C. J., Creem, D., Hendler, R., & Kober, H. (2018). Brief mindfulness meditation improves attention in novices: Evidence from ERPs and moderation by neuroticism. Frontiers in human neuroscience , 12 , 277779. Stapleton, P., Dispenza, J., Douglas, A., Dao, V., Kewin, S., Le Sech, K., & Vasudevan, A. (2024). “Let's keep calm and breathe”—A mindfulness meditation program in school and its effects on children's behavior and emotional awareness: An Australian pilot study. Psychology in the Schools, 61, 3679–3698. Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature reviews neuroscience , 16 (4), 213-225. Tang, R., Friston, K. J., & Tang, Y. Y. (2020). Brief mindfulness meditation induces gray matter changes in a brain hub. Neural plasticity , 2020 (1), 8830005. Tsai, S. Y., Jaiswal, S., Chang, C. F., Liang, W. K., Muggleton, N. G., & Juan, C. H. (2018). Meditation effects on the control of ... Frontiers in integrative neuroscience , 12 , 17. --------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
4: How to Focus, Do Deep Work, and Make the Most of Your Time 16:09

35 weeks ago16:09

16:09

Struggling to focus? There are so many distractions these days, and it’s hard to know how to sit down and do deep work. Without an intentional plan, you may get to the end of the day and realise you didn’t actually do what you should have done, and you end up feeling frustrated and defeated. Doing meaningful work is satisfying and important, and in this episode you’ll learn exactly how to focus your attention so that you can work at your best. I explain a two-part framework of how the attention system actually works, and then cover EIGHT strategies and tips that will help you focus based on this attentional framework. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/how-to-focus-do-deep-work-and-make-the-most-of-your-time Scientific articles for further reference: Basu, S., & Banerjee, B. (2023). Potential of binaural beats intervention for improving memory and attention: insights from meta-analysis and systematic review. Psychological Research , 87 (4), 951-963. Beck, M. R., Trenchard, M., Van Lamsweerde, A., Goldstein, R. R., & Lohrenz, M. (2012, September). Searching in clutter: Visual attention strategies of expert pilots. In Proceedings of the Human Factors and Ergonomics Society annual meeting (Vol. 56, No. 1, pp. 1411-1415). Sage CA: Los Angeles, CA: Sage Publications. Katsuki, F., & Constantinidis, C. (2014). Bottom-up and top-down attention: different processes and overlapping neural systems. The Neuroscientist , 20 (5), 509-521. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
3: 5 Ways You Can Use Your Working Memory to Reduce Stress 17:01

36 weeks ago17:01

17:01

Have you ever felt so overwhelmed, like your brain is totally full and you just can’t think straight?! In this episode, I’m going to show you five tips on how to support your brain so that you can kick stress to the curb. Your working memory is a really important cognitive skill, and I explain what it is, how it works, and exactly what you can do today to start reducing the load on your mind so that you can feel more at ease. 📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/5-ways-you-can-use-your-working-memory-to-reduce-stress Relevant research articles: Baddeley, A. (1992). Working memory. Science , 255 (5044), 556-559. D'Esposito, M., & Postle, B. R. (2015). The cognitive neuroscience of working memory. Annual review of psychology , 66 (1), 115-142. Klabes, J., Babilon, S., Zandi, B., & Khanh, T. Q. (2021). The sternberg paradigm: Correcting encoding latencies in visual and auditory test designs. Vision , 5 (2), 21. Nückles, M., Roelle, J., Glogger-Frey, I., Waldeyer, J., & Renkl, A. (2020). The self-regulation-view in writing-to-learn: Using journal writing to optimize cognitive load in self-regulated learning. Educational Psychology Review , 32 (4), 1089-1126. Sternberg, S. (1966). High-speed scanning in human memory. science , 153 (3736), 652-654. ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
2: Living My Dream Life: My Personal Story of Career Change and Life Upheaval 21:10

36 weeks ago21:10

21:10

I have had some pretty major changes in my life, and it’s only been in the last 7 years or so that I’ve really intentionally decided what I want from my life, and took small regular actions to get there. This is my story on what I went through when my marriage ended, and how I changed my career from neuropsychologist to graphic designer and life coach. I also discuss four lessons that I’m working on at the moment in my personal development. Listen to this episode to be inspired to dream big and make your own changes to your life, and get to know me a little more. P.S.! The book I mention in the episode by Kristina Karlsson is actually called Your Dream Life Starts Here - oops! 📚 Prefer to read? Check out this episode on the blog: https://liveanintentionallife.com.au/blog/my-personal-story ---------- ⏳️ Want to dive in further? Join my signature time management course TIMEWISE where you’ll learn how to move from busy and burnt out to feeling productive and at ease. Go to liveanintentionallife.com.au/timewise to learn more. 📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU . Use the code PODCAST10 to get 10% off! ✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life , or on Substack and read my newsletters liveanintentionallife.substack.com 🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.…

Live an Intentional Life

1
1: Live an Intentional Life: 12 Principles to Crafting the Life of Your Dreams 17:17

36 weeks ago17:17