Less Stress, More Fun

In Conclusion...

Thu, 11 Jan 2024 10:00:31 GMT

It's time for new adventures!

Enjoy this last episode of my beloved "Less Stress, More Fun" podcast!

#podcast #endings #beginnings #lessstress #morefun

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Choose Your Ikigai

Thu, 04 Jan 2024 10:00:31 GMT

What is your ikigai? Is it something you find…or can it be something you choose and create? Don’t let finding your purpose stress you out when there is a “Less Stress, More Fun” approach instead.

In this week’s podcast episode, I talk about:

The concept of “ikigai”
Creative ways to use this concept in your life

Resources mentioned:

“How to Ikigai” (Tim Tamashiro, TEDx | YouTube)
“Ikigai: The Japanese Secret to a Joyful Life” (Government of Japan)
“Ikigai: The Japanese Secret to a Long and Happy Life” (book)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #ikigai #createresults #goals #purpose #achievinggoals #passion #findyourpassion #createyourpassion #createyourikigai #findyourikigai #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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Retrospectives

Thu, 28 Dec 2023 10:00:04 GMT

Let’s reflect on the year that’s wrapping up. How do you want to remember it?

In this week’s podcast episode, I talk about:

The value of reflecting on a time period or a project
How to perform a retrospective
How to apply the lessons learned from your retrospective

Resources mentioned:

“Guide to Lessons Learned in Project Management” (Smartsheet)
“Retrospective” (Atlassian)
“Lessons learned: taking it to the next level” (Project Management Institute)
“Guide to agile retrospectives for continuous improvement” (Aha!)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #results #lessons #lessonslearned #retrospective #reflections #onetogrowon #goals #achievinggoals #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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Your Favorite Version of You

Thu, 21 Dec 2023 10:00:14 GMT

Which version of you do you prefer? Of all the personas that you wear each week, there might be one you prefer or aspects of each you want to celebrate.

In this week’s podcast episode, I talk about:

Why we morph and how it’s a good thing
Personas of behavior and thinking
Celebrating your favorite persona(s) the “less stress, more fun” way

Resources mentioned:

“Does your Personality Change According to the Company You Keep?” (Truity)
“Why we’re different people at work and at home” (BBC WorkLife)
“Do you have a different personality at home and work?” (Fast Company)
“Why Do People Act Differently in Groups Than They Do Alone?” (Walden University)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #persona #personas #personality #modes #behaviors #connection #masks #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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Relativity of Money

Thu, 14 Dec 2023 10:00:24 GMT

Consider what is a LOT of money to you compared to, “Meh, that’s not that much.” Money can be an emotionally charged topic for us…and yet so much about money is relative to your own perspective and environment.

In this week’s podcast episode, I talk about:

Why I consider money to be “relative” (and what that means)
Reasons money is a central topic of our thinking
Suggestions for powerful “less stress, more fun” ways to think about money

Resources mentioned:

Etymology of “relative” (Online etymology dictionary)
The Psychological Science of Money (book, Springer)
“Money Stress ("Less Stress" school 3 of 5)” (another awesome, free “Less Stress, More Fun” podcast episode)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #money #allthemoney #nomoney #moneymindset #moneymeaning #finances #personalfinances #moneyrelationship #broke #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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Breathing Techniques

Thu, 07 Dec 2023 10:00:00 GMT

Let’s talk about practical stress reduction: breathing techniques!

Now, I know, I know, this is a frequently discussed topic. Still, the reason we hear so much about the fundamental act of breathing is because learning these techniques can make a real difference in how you manage stress and show up calm, cool, and collected in your everyday life.

As a bonus, I’ll be throwing in a few suggestions for fun, playful breathing techniques.

In this week’s podcast episode, I talk about:

Awesome breathing techniques
How these techniques can be used to reduce stress
How to have more fun with breathing - yes, really!

Resources mentioned:

“Breathing Exercises” (American Lung Association)
“3 Most Effective Pranayamas” (Ventuno Yoga | YouTube)
“Lion’s Breath - Foundations of Yoga” (Yoga with Adriene | YouTube)
“Relaxation techniques: Breath control helps quell errant stress response” (Harvard Medical School)
Roger Love, vocal training for speaking and/or singing

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #breathing #breathwork #deepbreathing #silly #breathelikeadog #mydogismyguru #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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Asks and Offers

Thu, 30 Nov 2023 10:00:36 GMT

We’re in relationships constantly. With our families, with our careers or businesses, with ourselves. A key way to enjoy the less stress, more fun way of life is assessing times when a relationship is lopsided from either too much giving (offers) or too much taking (asks).

In this week’s podcast episode, I talk about:

The concept of “asks” and “offers”
Ways to detect when one of the relationships in your life is out of balance
Practical suggestions for assessing and reacting to out of balance “asks” and “offers”

Resources mentioned:

“The Importance of Reciprocal Relationships” (The Center for Growth)
“Reciprocity in Relationships: 3 Types of Reciprocity” (Masterclass)
“Honoring the Rule of Reciprocation” (Psychology Today)
“Generous Accountability” (another delicious, free “Less Stress, More Fun” podcast episode)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #reciprocity #mutualsupport #supportive #relationships #balance #friendships #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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In Honor of Our Elders

Thu, 23 Nov 2023 10:00:29 GMT

This is the holiday season and that often means family gatherings.

In this week’s podcast episode, I talk about:

How a relationship with your elders can add to your life
Ways you can honor your elders
Inspiration for becoming the kind of elder you want to be

Resources mentioned:

“The Wisdom of Elders: How the wisdom of elders can promote social well-being in troubled times.” (Psychology Today, Dr. Paul Stoller)
“How Elders Make Us Human” (Sapiens, anthropology magazine)
“Elephant Elders Deserve Respect” (Science magazine)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #wisdom #older #aging #elder #connection #family #generations #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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5 Magic Messages

Thu, 16 Nov 2023 10:00:59 GMT

Do you love to receive messages from others? How about sending messages? Today I’ll share one of the best ways I know to manage stress and have more fun. Who knew messaging could be part of living the “Less Stress, More Fun” way?

In this week’s podcast episode, I talk about:

The concept of messaging as a way to practice a “Less Stress, More Fun” life
Why messaging is so powerful
What gets in the way of staying in touch
Five types of messages you can send
Awesome ideas for how to send your messages

Resources mentioned:

“How To Become Friends With Someone Over Text” (SocialSelf)
“No Venting, Please” (Less Stress, More Fun Ep. 59 Apple | YouTube)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #messages #relationships #stayintouch #communication #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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Good Ol' Days

Thu, 09 Nov 2023 10:00:05 GMT

This podcast was inspired by an average American GenX mom going down a rabbit hole of 80s music videos with her Gen Z kids. It got me thinking about the concept of nostalgia…and what I’ve learned over the years about why our teen years make such an impression on us for life.

In this week’s podcast episode, I talk about:

The “reminiscence bump”
How your view of history and the future influence your decision making
How to use the bumps to bring more fun into your life

Resources mentioned:

“Why Does the Music From Our Teens Stay With Us Forever?” (Discover Magazine)
“The reminiscence bump: why America’s greatest year was probably when you were young” (Guardian)
“Neural Nostalgia: Why do we love the music we heard as teenagers?” (Slate.com)
“The Mysteriously Memorable 20s: Why do we remember more from young adulthood than from any other time of our lives?” (Slate.com)
“The Summer I Turned Swiftie” (Vogue)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #nostalgia #reminiscence #reminiscencebump #80s #ilovethe80s #music #teenagers #memory #novelty #popculture #saveferris #playful #lessstress #morefun

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Easy Listening

Thu, 02 Nov 2023 09:00:10 GMT

Are you a good listener? Enjoy listening to my thoughts on this topic.

In this week’s podcast episode, I talk about:

The unexpected joys of listening
The act of listening
The art of listening
Questions that amplify paying attention
How to make listening easy/easier

Resources mentioned:

“About Motivational Interviewing” (Stephen Rollnick, co-founder)
“You’re Not Listening: What You’re Missing and Why It Matters” (Kate Murphy)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #listening #attention #generosity #personaldevelopment #connection #relationships #lessstress #morefun

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Comfort and Security

Thu, 26 Oct 2023 09:00:43 GMT

In recent conversations, it’s come to light that some of us equate “comfort” with “security.” But what are comfort and security, and what do they have to do with each other?

In this week’s podcast episode, I talk about:

Trends I see in ideas of comfort and discomfort
Comfort as a stand in for security
The concept of vs. the reality of what it means to be secure
Tips for supporting your self-awareness around comfort and security

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #comfort #security #perception #reality #whatisreality #ease #tension #personaldevelopment #stress #stressmanagement #stressrelief #lessstress #morefun

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Social (Media) Experiments

Thu, 19 Oct 2023 09:00:30 GMT

What is your balance of online life compared to offline life?

Let’s explore what you can do to have a less stressful, more fun offline existence.

In this week’s podcast episode, I talk about:

My journey with balancing my online participation with my offline, real time participation
Conversations IRL with people about their virtual lives
Experiments you can run to test and refine your relationship with social media sites

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #offline #realtime #humans #connections #relationships #socialmedia #quitsocialmedia #personaldevelopment #stress #stressmanagement #stressrelief #lessstress #morefun

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Nothing Beats Experience

Thu, 12 Oct 2023 09:00:10 GMT

Some humans love to plan. Analyze. Research. This is our attempt to control the outcome. But nothing beats the lessons learned from taking action.

In this week’s podcast episode, I talk about:

What causes people to avoid taking action
Sneaky ways inaction can show up
The incredible benefits of learning from experience
Balancing the stress of “might do it wrong” with “didn’t do anything”

Resources mentioned:

“What is the Plan-Do-Check-Act (PDCA) Cycle?” (American Society of Quality)
“What is Kanban?” (video + blog, Kanbanize)
“Can You Prevent Regret?” (Less Stress, More Fun Podcast)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #createresults #goals #achievinggoals #experience #learnthroughaction #takingaction #justenoughplanning #breakthesequence #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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Loving Where You Live

Thu, 05 Oct 2023 09:00:24 GMT

Do you love where you live? Your home, your neighborhood, your community, your country…your earth? I have been flirting with falling more in love with where I live.

In this week’s podcast episode, I talk about:

Location is not just a state of mind. But mindset matters.
Why you might cultivate a desire to love where you live even if you intend to leave
Ideas for how to fall in love with where you live

Resources mentioned:

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #love #live #lovewhereyoulive #home #neighborhood #community #state #country #earth #homeiswhereyourheartis #appreciation #decisions #choice #mindset #lessstress #morefun

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Flavorful Seasonings

Thu, 28 Sep 2023 09:00:57 GMT

There are so many ways to add flavor to your life! What are you hungry for? What do you want to taste in this garden of life?

In this week’s podcast episode, I talk about:

The concept of choosing life’s spices to make life more flavorful
Finding areas of your life to experiments with the concept of flavorful seasonings
Ideas for making your life more zesty and fun by putting this concept into action

Resources mentioned:

“What is the difference between an herb and a spice?” (Iowa State)
“A List of the 27 Essential Cooking Spices You Need to Know” (Masterclass)
“History of Spices” (McCormick Science Institute)
“14 Spice Blends From Around The World” (Mashed)
“3 Ways to Say Thank You in Polish” (PolishPod101.com, YouTube)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #life #playfulliving #spices #sauces #zest #joyful #relationships #work #health #stress #stressmanagement #stressrelief #lessstress #morefun

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Parenting Guilt is Overrated

Thu, 21 Sep 2023 09:00:05 GMT

There seems to be a myth that parenting means experiencing guilt. Yet why would that be true? I think parenting guilt is a waste of time and energy. And, more importantly, parenting guilt can deplete the joy you - and your kids! - experience from your parenting.

In this week’s podcast episode, I talk about:

The concept of parent guilt (bi-directional!)
The unexpected costs of feeling guilty about your parenting
Fun options to reduce, minimize and/or evaporate parenting guilt

Resources mentioned:

“Parent guilt: What is it? And how can we manage it?” (BBC)
“Does guilt make good parenting?” (University of Rochester)
“Got Mom Guilt? Here’s How To Navigate It” (Cleveland Clinic)
“11 Ways Parents Make Their Kids Feel Guilty Without Realizing It” (HuffPost)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #parenting #parent #relationships #guilt #noguilt #stress #stressmanagement #stressrelief #lessstress #morefun

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Mental Routines

Thu, 14 Sep 2023 09:00:07 GMT

There’s much talk about the routines of “doing.” Morning routines, email routines, etc. Yet how often do you notice and optimize your mental routines?

In this week’s podcast episode, I talk about:

Ways you can observe your most and least helpful mental routines
Deciding what mental routines to work on adjusting
Fun games you can play to adjust your mental routines

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #routines #habits #thoughts #mindset #optimization #habitsofthought #anxiety #contentment #selfimprovement #personaldevelopment #stress #stressmanagement #stressrelief #playful #lessstress #morefun

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Favorite Things

Thu, 07 Sep 2023 09:00:14 GMT

This is the “Less Stress, More Fun” podcast’s 100th episode! Today I thought I’d talk about how fun it is to have “favorite things”...and how playful it is to let those evolve over time.

In this week’s podcast episode, I talk about:

The joys of creating this podcast
A few of my favorite things
Embracing your favorites

Resources mentioned:

“My Favorite Things” song from the movie “The Sound of Music” (video)
“Buddy the Elf’s Best Moments” (YouTube)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #favorites #favoritethings #living #yourlife #appreciation #graditude #playful #lessstress #morefun

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Generous Accountability

Thu, 31 Aug 2023 09:00:34 GMT

When people don’t meet expectations, it can be stressful. How do you handle it when there is a clear expectation for performance that is not being addressed?

Let’s talk about accountability conversations!

In this week’s podcast episode, I talk about:

When to have a conversation
How to prepare for a conversation
The powerful generosity of holding each other accountable

Resources mentioned:

“Accountability is a love language” (TEDx by Tafadzwa Bete Sasa)
“What to do Before an Accountability Conversation” (HumanizingWork.com)
“How to Have Accountability Conversations with Your Team Without Compromising Care” (article w/ video, Corporate Edge)
Conversations for Creating Star Performers: Go Beyond the Performance Review to Inspire Excellence Every Day (book, McGraw-Hill)
Collective and individual cultures (Wikipedia)
“No Venting, Please” (Less Stress, More Fun podcast)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #accountability #conversations #difficultconversations #teams #relationships #communication #courage #generosity #community #responsibility #personaldevelopment #stress #stressmanagement #stressrelief #lessstress #morefun

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Quiet. Too Quiet.

Thu, 24 Aug 2023 09:00:13 GMT

Sometimes life is super busy.

And sometimes we’re surprised by quiet periods in one or more areas of our life.

In this week’s podcast episode, I talk about 3 suggestions for managing the stress of “not enough to do” compared to the stress of “too much to do”

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

#podcast #busy #motion #humandoing #humanbeing #downtime #personaldevelopment #stress #stressmanagement #stressrelief #lessstress #morefun

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Navigating Endings

Thu, 17 Aug 2023 09:00:23 GMT

Everything has a cycle that includes beginnings and endings. Sometimes in life, it seems as though we face a lot of endings. This episode is for those of you who might love a fresh, shiny new beginning yet wonder how to gracefully navigate endings whether expected, foreseen, and abrupt.

In this week’s podcast episode, I talk about:

Seeing endings as the natural autumn and winter of our lives
Different types of grief
How to avoid minimizing our loss “just because” it doesn’t seem like a big loss
How to support yourself and others who may be preparing for or navigating endings

Resources mentioned:

“Micro-Losses: How our brains might be robbing us of our ability to grieve” (Daniel Juday & Dr. David Hartman YouTube)
“Types of Grief: Yes, there's more than one” (What’s Your Grief)
“Grief” (Cleveland Clinic)
“Grief, Bereavement, and Coping With Loss” (National Library of Medicine)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

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Guided Decision Making

Thu, 10 Aug 2023 09:00:36 GMT

Do you make decisions easily? If you’re like most people, the answer is “it depends.” Will you decide to brush your teeth today? Where will you go for dinner with your family? When is it time to make a career change? Life is a series of decisions, and the impacts of those decisions vary widely.

In this week’s podcast episode, I talk about:

What I observe from individuals around the world around decision making
The attributes of a well-made decision, including when to get guidance from others
The ways you can support your decision making process, including dealing with sadness for the road not traveled

Resources mentioned:

“How I overcame decision paralysis” (Mary Steffel TEDxNortheasternU)
“The Paradox of Choice” (Decision Lab)
“Do Our Choices Tell Us Who We Are? It Depends on How Easy or Difficult They Were to Make” (M. Steffel, Journal of Consumer Psychology)
“How to make stress-free decisions” (Less Stress, More Fun podcast episode 14)
“The human brain in numbers: a linearly scaled-up primate brain” (Herculano-Houzel S, Frontiers in Human Neuroscience)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

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Embrace the Detours

Thu, 03 Aug 2023 09:00:56 GMT

Do you love to get lost along the side roads and unexplored alleys of life? Or do you like to go from A to B with the least muss and fuss? Today we’ll talk about how to embrace life’s detours the “Less Stress, More Fun” way.

In this week’s podcast episode, I talk about:

My personal experience with predictability and detours
How detours are the norm, the rule rather than the exception
How to embrace your detours to improve your relationship to yourself

Resources mentioned:

“Lessons From Detours” (TEDx, Jane Philpott)
“A Millennial's Road to Success... Detours Ahead” (TEDx, Christine Eliason)
“Why You Shouldn't Stick to the "Plan" (Thano Chaltas, TEDxBrownU)
“Linear Thinking in a Nonlinear World” (HBR.org)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

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Eat the Enchilada

Thu, 27 Jul 2023 09:00:42 GMT

Today’s podcast is a fun and delicious metaphor to describe choosing focus and then living into that focus. I hope you are inspired to eat the enchilada, whatever that ends up meaning for you.

In this week’s podcast episode, I talk about:

The value of choosing 1 thing you love and want to bring to life in the world
How to choose your “enchilada”
Eating the enchilada even when you’re just sick of enchiladas
Knowing when your season of eating the enchilada is over and it’s time to move on to pad thai…or something like that.

Resources mentioned:

“How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” (Frontiers in Psychology, NLM)
“Focus: The Ultimate Guide on How to Improve Focus and Concentration” (James Clear)
“Theory Of Constraints (TOC)” (Lean Production)
Hanyu Shuiping Kaoshi Chinese Proficiency Test (Wikipedia)
“The power of focus: Why you should tackle one goal at a time” (Get Rich Slowly)
“

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

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Good Work Manifesto

Thu, 20 Jul 2023 09:00:46 GMT

What is “good” work? Do you love your work? Let’s explore a few bold ideas about what would make work more “good” for all.

In this week’s podcast episode, I talk about:

Why I believe good work is more important than ever
Good work on various levels of society
How you can connect to your best work and amplify the good work that can be done in your community

Resources mentioned:

Definitions of “manifest” and “manifesto” (Merriam-Webster)
“The Happy Manifesto: 10 Steps to a Great Workplace” (free book, too!)

Get Lisa's "3 Ways to Reduce Stress TODAY" video + PDF: https://lisaschwaller.com/reduce-stress-today/

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Vacation + Work = ??

Thu, 13 Jul 2023 09:00:00 GMT

The decision of whether or not to work on vacation can cause people a lot of stress and really minimize the fun of their time away from the office. Let’s see what we can do to flip that script so you have less stress and a lot more fun!

In this week’s podcast episode, I talk about:

Current information about the “work on vacation” cultural conversation
Understanding why you might even be asking this question
Resources that help you make the right decision for yourself and your fellow travelers

Resources mentioned:

“If your employees are working on vacation, your company might be in trouble” (Fast Company)
“Don’t Work on Vacation. Seriously.” (Harvard Business Review)
“How to Minimize Stress Before, During, and After Your Vacation” (Harvard Business Review)
“Vacation Stress? You're Not Alone” (Psychology Today)
“Why are vacations so stressful?” (University of Richmond)
“How to Stop Work Anxiety From Sabotaging Your Vacation” (NY Times)

Thanks for listening!

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"
Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Your Mirrors

Thu, 06 Jul 2023 09:00:00 GMT

What do you look at to see the reflection of your personality? Let’s talk about this fun way to manage your stress and have a lot more fun.

In this week’s podcast episode, I talk about:

The concept of mirrors in personality development
Who and what we choose to mirror our world
How mirroring can increase stress
How to have more fun using intentional mirroring

Resources mentioned:

“The empathy device” (Seth Godin’s blog April 18, 2023)
“The Mirror Principle: Shaping Your Experience, Shaping Your Self” (Forbes June 2015)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Who Are They Really?

Thu, 29 Jun 2023 09:00:00 GMT

Do you know your kids? Your manager? Your partner? Your best friend?

Are you sure about that? It’s fun to revisit our perceptions of others to see what we can learn when we look at the world with a beginner’s mind or the eyes of a “stranger.”

In this week’s podcast episode, I talk about:

How we form ideas about other people
What happens when we fail to update our assumptions
How to open up to more curiosity about others and, by association, ourselves

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Ride the Elephant

Thu, 22 Jun 2023 09:00:00 GMT

Uh, oh! There's an elephant in the room! A problem that needs to be addressed. A conversation that’s growing long, long overdue.

What do you want to do about it?

Fight?

Run away?

Shoo the elephant out in hopes that it will run away?

Or will you ride that magnificent beast?

In this week’s podcast episode, I talk about:

Why some people avoid what is labeled “conflict”
Examples of elephants that might be in the rooms of your life
What it means to ride the elephant

Resources mentioned:

Follow Your Feel Good, the online home of the magical Sarah Seidelmann, MD
“3 Types of Conflict and How to Address Them” (Harvard Program on Negotiation)
“Elephant in the room” (Wikipedia)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Both...And!

Thu, 15 Jun 2023 09:00:00 GMT

Words are the essence of what makes us human. It’s one of the most impactful ways we establish our perspective on life, our identity, and our relationship with ourselves.

In this week’s podcast episode, I talk about:

“Sorting” thinking
Inclusive thinking to expand your mind’s peripheral vision and creativity
Examples of how you can use “both…and…” in your life

Resources mentioned:

Improv Wisdom (book by Patricia Ryan Madsen)

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Takes As Long As It Takes

Thu, 08 Jun 2023 09:00:00 GMT

How long is a human pregnancy? An elephant’s? How long should it take between promotions in your career? How long should it take to get in shape? We seem obsessed by “how long”...but most things just take as long as they take.

In this week’s podcast episode, I discuss:

Our social preoccupation with time
A suggestion for developing your personal relationship with time

Resources mentioned:

“Matthew McConaughey's Success Tips Will Change Your Life” (MarieTV)
The origin of “A watched pot never boils” (Grammarist.com)

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Who Picks Up The Socks?

Thu, 01 Jun 2023 09:00:00 GMT

Some of us like to help out a lot. We do the bulk of the work starting in our youth during group projects, then it carries on to our home life and professional work balancing efforts. But when it is the desire to be helpful and avoid “failure” actually contributing to the problem?

In this episode, I’ll talk about:

Why people take on extra work
How it hides or obscures systemic issues
The real reason people take on extra work
What to do instead

Resources mentioned:

“Changing the gender imbalance in housework may start with how we understand time” (NPR, Oct 2022)
Fair Play, The Representation Project
“Fair Play: A Game-Changing Solution for When You Have Too Much to Do (and More Life to Live)” (book by Eve Rodsky)
“Gender differences in work–home interplay and symptom perception among Swedish white‐collar employees” (Journal of Epidemiology & Community Health, Dec 2006)

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Unconditional Trust

Thu, 25 May 2023 09:00:00 GMT

Do you trust yourself? How do you know your own personal trust level? I think a lot of us have a “trust but verify” conditional system in place, including with ourselves. And that certainly seems to be the case with our interactions with other people, often for good reason. Today we’re going to talk about trust in a different way.

In this episode you’ll learn:

The difference between conditional and unconditional trust
What trust means in our relationship with others
What trust means in our relationship with ourselves

Resources mentioned:

Trust (Merriam-Webster)
“What Is Trust?” (Psychology Today, Oct 2018)

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Must Be Nice (comparisons)

Thu, 18 May 2023 09:00:00 GMT

Do you compare yourself to others? “Oh, must be nice for them!!” Let’s talk about comparison. There are limited, small minded ways to compare and also expansive, healthy ways to use comparison. Choose your comparison preference and change your life!

In this episode, we'll talk about:

How people learn to compare
Different types of comparison
How to compare in a way that benefits you and others

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Protect Tomorrow

Thu, 11 May 2023 09:00:00 GMT

Do you take responsibility for your tomorrow? Each one of us is the aggregation of choices we made long ago. It’s fun to think about the person today being a mighty warrior, protecting the future.

In this episode, I’ll discuss:

The inner warrior archetype (reimagined the “Less Stress, More Fun” way!)
What is means to be a protector of your future

Resources mentioned:

“The Four Archetypes of the Mature Masculine: The Warrior” (Art of Manliness)
“The Warrior Ethos: The Warrior Archetype” (Steven Pressfield)
12 Character Archetypes (UIL, University of Texas, Austin)
“Warrior Archetype” (Pearson Archetypal System)

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Live for Today

Thu, 04 May 2023 09:00:00 GMT

Do you really, truly live for each day? Or does your mind travel back and forth from past to the future?

In this episode, I’ll talk about:

What prevents you from living in the present moment
What happens when you cultivate more presence
How to use the past to live more fully each day

Thanks for listening!

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You can do ANYTHING!

Thu, 27 Apr 2023 09:00:00 GMT

What is it like when you turn 18, which is the legal age of adulthood in the United States? What a milestone! And what a reminder to all of us that we really can do what we want to do. So…are you doing what you want to do?

In this episode, I’ll share my thoughts about:

Adults and choice
Whether we overweigh the negative potential consequences over the potential gains…and why
What it’s like to step into your authority at 18, 32, 50 or 64!

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Overreact Much?

Thu, 20 Apr 2023 09:00:00 GMT

Most people do not want to admit this…but sometimes we overreact. Let’s explore the impact those events have on our self-concept, relationships, and general stress levels.

In this episode I’ll talk about:

Examples of internal and external overreaction
Cycle that could lead to an overreaction
Recovering from an overreaction

Resources mentioned:

“Stop Overreacting in Front of Your Family” (my online course)
“Ep 9. Can you prevent regret?” (Less Stress, More Fun podcast)
“What are some of the benefits of volcanoes?” (US Geological Services)

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Time Check

Thu, 13 Apr 2023 09:00:00 GMT

Are you focused on time? Obsessed with it? Why? Time is the same for all people, yet it seems to take on magical meanings in our world. Let’s take some time to explore time.

In this episode, I talk about:

Our habits of time
Connecting with what your relationship with time is doing in your own life
Decisions about goals and accomplishments

Resources mentioned:

“History of Time Management” (Harold Taylor, May 2019)
“Who Made America: Frederick Winslow Taylor” (PBS)

“Exploring the "Planning Fallacy": Why People Underestimate Their Task Completion Times” (Journal of Personality and Social Psychology, 1994)

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Enthusiasm!!

Thu, 06 Apr 2023 09:00:00 GMT

Everyone has certain feelings that inspire their best selves to show up and play the game of life. What is it for you? Today I’m going to talk about a concept that I bring into coaching on the regular: enthusiasm.

In this episode, I talk about:

Why I love enthusiasm as a means to having a more playful life
How enthusiasm can inspire you to protect and connect with your future
Using an enthusiasm meter to assess current thinking levels
Practical ways to activate enthusiasm in your own life

Resources mentioned:

“Lust for Life” (Iggy Pop, YouTube)

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Wrong Way!

Thu, 30 Mar 2023 09:00:00 GMT

How do you know when you’ve started to block your best work? Our clever minds can design speed bumps and detours when we’re treading into unfamiliar territory. Let’s talk about the super subtle ways your mind tells you “wrong way - let’s detour!”

In this episode, we’ll explore:

Why your mind would want to detour you on the journey to getting what you want
Ways to catch your mind’s distractions
What to do to get rerouted and on your way

Resources mentioned:

Episode 62. “Prizes & Sacrifices” (Buzzsprout | Podpage | YouTube)
“Cognitive load is real” (Seth Godin’s blog)
“Stress-induced reliance on habitual behavior is moderated by cortisol reactivity” (Tilburg University)
“Cognitive cost as dynamic allocation of energetic resources” (Frontiers in Neuroscience)

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Habit Removal or Replacement

Thu, 23 Mar 2023 09:00:00 GMT

Habits! We all have them. Some we’ve crafted intentionally over time and some habits are just mindless, developed by your mind as an efficient system of getting through life.

In this episode, we discuss:

The most generous way you can see your habit mind
A way to assess your habits
Two methods for addressing habits that you don’t want to keep around in the future

Resources mentioned:

Mini Habits (Stephen Guise)
Tiny Habits (BJ Fogg)
Atomic Habits (James Clear)

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Inviting Serendipity

Thu, 16 Mar 2023 09:00:00 GMT

Serendipity. It’s more than a delightful word to say on repeat. Serendipity, serendipity, serendipity. It’s a fun way to think about your life.

In this episode, I’ll share:

My 2023 goal of “conversationally activated serendipity”
What I learned about the science of serendipity
How a serendipity mindset can reduce stress and definitely make life more fun

Resources mentioned:

“Eh, too many cooks in the kitchen,” Mindy Project S1, Ep12
“Too Many Cooks” (Adult Swim, YouTube)
“No regrets: creating meaningful connections in a (dis)connected world” (Christian Busch TEDx on YouTube)
Dr Christian Busch’s book, Serendipity Mindset, including his interviews
Merriam-Webster Dictionary: serendipity

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What's Blooming?

Thu, 09 Mar 2023 10:00:00 GMT

Springtime in North America is around the corner. Flowers bloom and the trees get their beautiful fresh spring green leaves. What’s blooming in your life? Today we use a fun gardening metaphor to look at what you are planting and harvesting.

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Is Your Life Rent...or Own?

Thu, 02 Mar 2023 10:00:00 GMT

Is your life available for purchase or rent? Today I talk about a fun metaphor to use when considering different relationships in your life, especially as it relates to career and family.

In this episode you’ll learn:

The differences between an “owner” mindset and a “renter” mindset from the perspective of both parties
Why it’s important for you to decide if you’re “owned” or “rented” in certain situations
What happens when we realize we’re all temporary tenets here on this planet, at least in our current mammalian form

Resource(s) mentioned:

“How the 40-hour work week became the norm” (NPR)
“Hour-glass ceilings: Work-hour thresholds, gendered health inequities” (Social Science & Medicine, March 2017)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Acts of Kindness: The Word “No”

Thu, 23 Feb 2023 10:00:00 GMT

We are social animals. And, as social creatures, there is value in being cooperative. But things are different in the year 2023 than they were in the year 1023. We’re not cooperating for survival. There’s literally more you can say “yes” to than you have hours in a day to deliver on those promises you made.

In this episode you’ll learn:

The power of a generous answer
How saying “no” can be an act of kindness

Resources mentioned:

“No” (Meghan Trainor, YouTube)
Patty Azzarello’s book “Rise” (author’s website)

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Your Brilliant, Beautiful Body!

Thu, 16 Feb 2023 10:00:00 GMT

Do you consider your body brilliant? Do you consider your body beautiful? Why or why not? Today the body is getting some TLC from the Less Stress, More Fun podcast.

Resources mentioned:

“The Brain-Gut Connection” (John Hopkins Medicine)
“The Gut-Brain Connection” (Harvard Health Publishing)
“Gut-Brain Connection” (Cleveland Clinic)
“You are an AMAZING habitat!” (my YouTube video)

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Expressing & Receiving Love (5 Love Languages)

Thu, 09 Feb 2023 10:00:00 GMT

How do you like to give and receive love? Each February, reminders of romantic love are everywhere with the pink and red hearts in all the shops. It seemed as playful a time of year as any to talk about the 5 Love Languages framework.

In this episode you’ll learn:

How the 5 Love Languages framework can reduce stress and add fun to your life
How not to use the love languages framework
What happens when you expand your love vocabulary

Resources mentioned:

5 Love Languages quiz
5 Love Languages (website)
“Do you know the 5 love languages? Here’s what they are — and how to use them” and “Are All Relationships Messy?” (video) (ideas.TED.com)

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What You Can Count On (A Pep Talk)

Thu, 02 Feb 2023 10:00:00 GMT

What can you count on in this life? We want change! Success! Love! We want things to change but - to be honest - only in our favor. As people are navigating their commitment to their new year’s goals and dreams…I wanted to deliver a pep talk.

In this episode you’ll learn:

How to reassure yourself as you’re traveling this unpredictable life
How you can connect to the constants in your life when you need motivation

Thanks for listening!

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A Road Trip to Denver

Thu, 26 Jan 2023 10:00:00 GMT

What happens when you arrive at a planned destination and it’s not what you expect? Today we’ll be talking about the power of being clear on your decisions when it comes to goal setting through the metaphor of a road trip.

In this episode you’ll learn:

The pros and cons of setting a “trip itinerary”
How you will know when it’s time to change your mind…or stay the course

Resources mentioned:

“Wide Open Spaces” (The Chicks, YouTube)

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Teach People How To Treat You

Thu, 19 Jan 2023 10:00:00 GMT

How do people treat you? Notice what you may have done to communicate how you prefer to be treated.

In this episode you’ll learn:

How your brain develops habits to conserve energy
How you develop habits in relationships to get what you want
The power of deciding that you have a role in teaching people how to treat you (including teaching yourself how to treat yourself!)

Resources mentioned:

“How your brain makes and uses energy” (Queensland Brain Institute)
“How Much Energy Does the Brain Use?” (BrainFacts.org)
“Dr. Phil: You Teach People How to Treat You” (Oprah.com)

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Never Back

Thu, 12 Jan 2023 10:00:00 GMT

As a character in one of my favorite TV shows says, “Always forward. Never back.” In this episode, we’ll discuss how to take control of your past by deciding how to - or even if - to use it.

In this episode you’ll learn:

What the past is not good for
What the past is good for
How to decide what’s right for you as it relates to deciding what, if anything, to mine from your past

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Always Forward!

Thu, 05 Jan 2023 10:00:00 GMT

A character from a favorite TV show would say, “Always forward, never back.” It’s become my mantra. Let’s open the 2023 podcasts with an episode…from the past…about the future!

In this episode you’ll learn:

How your mind might use a future focus against you
How you can encourage your mind to use a future focus for you

Resources mentioned:

“How To Modernize And Future-Focus Performance” (Forbes, May 2022)
“Are you present-focused or future-focused?” (Derek Sivers)

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Celebrate! (How to Change, 5 of 5)

Thu, 29 Dec 2022 10:00:00 GMT

We’re here for our final episode in the 5 part series about “How to Change.” This episode drops just before the new year! I hope this series gets you ready to make lasting changes in your life whether or not you set resolutions.

In this episode you’ll learn:

Why celebration might be the most important part of change
Celebration pitfalls to avoid
Suggestions for celebration that fit into your everyday life

Resources mentioned:

“If You Want to Sing Out, Sing Out” Cat Stevens (YouTube | Wikipedia)
“Celebration” Kool & the Gang (YouTube)

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Dynamic Planning (How to Change, 4 of 5)

Thu, 22 Dec 2022 10:00:00 GMT

Change, change, change… This is #4 of 5 episodes about “How to Change” to help you prepare for the new year. This week, I’ll talk about how a dynamic planning approach - instead of a static approach - can amplify your results.

In this episode, we discuss:

How dynamic planning is defined
The characteristics of dynamic planning
How to apply this approach to habit change

Resources mentioned:

“What is the Plan-Do-Check-Act (PDCA) Cycle?” (American Society for Quality)
“Roll With It,” Steve Winwood (YouTube)

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Prizes & Sacrifices (How to Change, 3 of 5)

Thu, 15 Dec 2022 10:00:00 GMT

This is episode #3 in the 5 episode series called “How to Change.” The New Year is approaching and a lot of people have visions of a new, better, fitter self dancing in their heads. But…what’s the trade? Today we’ll talk about prizes...and sacrifices.

In this episode we’ll talk about:

Why so many of our change efforts don’t “stick”
The concept of “prizes” and “sacrifices”
How to set yourself up to WIN!

Resources mentioned:

The Gap and the Gain (book, authors B. Hardy and D. Sullivan)
Corinne Crabtree, owner of No BS Weight Loss

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Feelings As Fuel (How to Change, 2 of 5)

Thu, 08 Dec 2022 10:00:00 GMT

Feelings are powerful fuel. The most powerful fuel for changes in your life - lasting change - are what you feel on purpose. This 2nd in the series of 5 “How to Change” podcast will teach you something you may not have learned anywhere else.

In this episode you’ll learn:

Why feelings amplify or minimize your success with making changes in your life
Why affirmations and goal setting isn’t enough
How to use feelings to fuel everything in your wildest dreams

Resources mentioned:

“Can Positive Thinking Be Negative?” (Scientific American, May 2011)
“Why Positive Affirmations Don't Work” (HuffPost, Dec 2017)
“Positive Affirmations Are Basically Bullshit” (Vice.com, Jan 2018)

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Embrace Ambivalence (How to Change, 1 of 5)

Thu, 01 Dec 2022 10:00:00 GMT

Do you want to make big changes in the coming new year? I mean…maybe? Today we talk about ambivalence, which is actually a very important - even necessary - part of making change. This episode is amazing! You’ll find information that will help you lead change for yourself, in your families, and in your career.

In this episode you’ll learn:

How ambivalence is part of change
An introduction to motivational interviewing
How you can embrace ambivalence to create lasting change in your life and the lives of others

Resources mentioned:

“Embracing the Power of Ambivalence” (Harvard Business Review, Sept 2021)
“What Is Motivational Interviewing? A Theory of Change” (PositivePsychology.com, Oct 2020)
“Applying Motivational Interviewing Strategies to Enhance Organizational Readiness and Facilitate Implementation Efforts” (excerpt on National Library of Medicine, originally published Jan 2020)

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No venting, please.

Thu, 24 Nov 2022 10:00:00 GMT

Do you “vent” to colleagues, your partner, friends? Today I talk about my “no venting” policy and what’s changed as a result.

In this episode you’ll learn:

Why venting can perpetuate negativity more than allow people to “blow off steam”
How to handle your desire to vent internally
Constructive ways to engage others in problems or complaints

Resources:

“The Dos And Don'ts Of Venting In The Workplace” (Trello, Feb 2021)
“3 Alternatives to Venting at Work That Have Better Results for Everyone” (The Muse)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Feels like falling in love...

Thu, 17 Nov 2022 10:00:00 GMT

What does it mean to “fall” “in” ‘love”? Today we’re talking about thoughts, feelings, and hormones, what a recipe!

In this episode you’ll learn:

The science of falling in love
“Falling in love” thinking
How “in love” can help you manage stress

Resources mentioned:

“36 Questions for Increasing Closeness” (Greater Good in Action, UC Berkeley)
“Love, Actually: The science behind lust, attraction, and companionship” (Harvard, 2017)
“A Psychologist on Why You Keep Falling for the Same Person” (The Latch, March 2022)
“Fooled Around and Fell in Love” (Elvin Bishop, YouTube)
“You’ve Lost That Loving Feeling” (Righteous Brothers, YouTube)

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What is "Personality"?

Thu, 10 Nov 2022 10:00:00 GMT

It seems that a lot of us build a personality out of a random comment here or a situation in childhood or our place in the family unit. Let’s talk about personality today!

In this episode you’ll be invited to:

Explore how your personality developed
Notice how you tell the story of your personality
Decide what parts of your personality best serve your future

Resources mentioned:

Big Five personality traits (Wikipedia)
“Introduction to Personality Psychology” (Society for Personality and Social Psychology on YouTube)
“The Science of Personality” (YouTube interview between Brian Little & Adam Grant)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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The Power of Your Strengths (CliftonStrengths)

Thu, 03 Nov 2022 09:00:00 GMT

Oh, I love personality frameworks! They’re such a great way to have conversations around why people do what they do. And the better we understand ourselves and others, we can evaporate stress and have so much more fun with our lives.

In this episode you’ll learn:

How the CliftonStrengths assessment is different from other frameworks
How knowing your strengths themes can reduce stress and have more fun being uniquely you

Resources:

CliftonStrengths assessment (Gallup, formerly StrengthsFinder)
CliftonStrengths new podcast and the original “Theme Thursday” (SO GOOD!)
“The CliftonStrengths Report Says You’re Awesome! Now What?” (Lead Through Strengths podcast, 7 minutes)
“How to Interpret Your StrengthsFinder Results” (Coaching for Leaders podcast, 37 minutes)
“What To Do With Your StrengthsFinder Results” (Leadership Vision podcast, 19 minutes)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Permission

Thu, 27 Oct 2022 09:00:00 GMT

Henry Ford is quoted as saying, “Whether you think you can, or you think you can't – you're right.” Consider the times in your life where you waited for permission that never came. Maybe permission wasn’t even needed.

We’re socialized to believe that we need permission - an invitation, a certification, some outside nod of approval - to pursue our dreams. This can be a sneaky way of generating stress in your life. Let’s dive into this topic today!

In this episode you’ll learn:

Ways to define the concept of “permission”
How waiting for permission can cause stress
Clarifying whether you need permission

Resources mentioned:

“I’m Free” by the Soup Dragons (YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Only the Lonely

Thu, 20 Oct 2022 09:00:00 GMT

This podcast covers a lot about thinking. Today I want to talk about one common source of stress: loneliness

In this episode you’ll learn:

How people describe loneliness
How to support yourself when you are feeling lonely
How to support someone you love who is feeling lonely

Resources mentioned:

“Loneliness in America: How the Pandemic Has Deepened an Epidemic of Loneliness and What We Can Do About It” (Harvard, 2021)
“What is loneliness?” (University of Chicago Medicine, 2019)
Roy Orbison “Only the Lonely (Know How I Feel)” (YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Playing the Long Game

Thu, 13 Oct 2022 09:00:00 GMT

What do you want to build in your life? Get curious if the answer changes when you consider a time horizon of 25 years compared to 25 days.

In this episode you’ll learn:

How playing the long game can help you navigate every day stress
Suggestions for developing a realistic yet powerful relationship with your Future Self

Resources mentioned:

Dan Sullivan’s 25 year plan, “Use a 25-year time frame to accomplish more without the stress” (YouTube)
“Why Triggering Emotions Won’t Lead to Lasting Behavior Change” (Behavioral Scientist, May 2020)
“How to Change Behavior for Good” (Psychology Today, April 2020)

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The 24 Hour Rule

Thu, 06 Oct 2022 09:00:00 GMT

Your dentist requires 24 hours notice to cancel or change an appointment without incurring a fee or other consequence. Are you as respectful of your commitments to yourself? One way to conquer stress and enjoy celebrations is to live by the 24 hour rule. This episode explains my special twist on this concept.

In this episode you’ll learn how to use the 24 hour rule:

To reduce stress
For giving feedback
For celebrations

Resources:

“Brain Area for Decision-Making and Planning is ‘Uniquely Human’” (Discover, 2014)
“Imagining the Future Is Just Another Form of Memory” (The Atlantic, 2017)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Relationship Stress ("Less Stress" school 5 of 5)

Thu, 29 Sep 2022 09:00:00 GMT

This month, I’m taking us all back to school…”Less Stress” school! This month, we’ll be reviewing some of the fundamentals about stress and how to manage it.

In this episode you’ll learn:

What causes stress in relationships
3 practices to reduce relationship stress

Resources mentioned:

“This Magic 5:1 Ratio Is The Key To Healthy Relationships, Marriage Experts Say” (MindBodyGreen, June 2022)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Health Stress ("Less Stress" school 4 of 5)

Thu, 22 Sep 2022 09:00:00 GMT

This month, I’m taking us all back to school…”Less Stress” school! This month, we’ll be reviewing some of the fundamentals about stress and how to manage it.

In this episode you’ll learn:

What causes stress when it comes to health issues
3 practices to reduce health-related stress

Resources mentioned:

“Parents: 8 Ways to Practice Self-Care When You Can Barely Spare a Minute” (Banner Health, Jan 2022)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Money Stress ("Less Stress" school 3 of 5)

Thu, 15 Sep 2022 09:00:00 GMT

This month, I’m taking us all back to school…”Less Stress” school! This month, we’ll be reviewing some of the fundamentals about stress and how to manage it.

In this episode you’ll learn:

What causes stress about money and finances
3 practices to reduce money stress

Resources mentioned:

“Feeling anxious about your finances? Here’s what you can do to calm your nerves” (CNBC, June 2022)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Parenting Stress ("Less Stress" school 2 of 5)

Thu, 08 Sep 2022 09:00:00 GMT

This month, I’m taking us all back to school…”Less Stress” school! This month, we’ll be reviewing some of the fundamentals about stress and how to manage it.

In this episode you’ll learn:

What causes stress while parenting children of all ages
3 practices to reduce parenting stress

Resources mentioned:

“Ready to Snap? Tips for Stressed-Out Parents” (Cleveland Clinic, Feb 2021)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Work Stress ("Less Stress" school 1 of 5)

Thu, 01 Sep 2022 09:00:00 GMT

This month, I’m taking us all back to school…”Less Stress” school! This month, we’ll be reviewing some of the fundamentals about stress and how to manage it.

In this episode you’ll learn:

What causes stress at work or in your business
3 practices to reduce work-related stress

Resources mentioned:

“10 Ways to Cope With Stress and Anxiety in High Pressure Jobs” (LawClerk)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Discontinued Thoughts

Thu, 25 Aug 2022 09:00:00 GMT

Thoughts come up the same way intestinal gas appears. Sure, we can eat well and improve that outcome (pun intended). But sometimes…well…it happens. Same with those old thoughts.

But let’s use a word picture to help reduce the frequency of those pesky thoughts.

In this episode you’ll learn:

Why certain thoughts persist and get your attention
What to do about it

Resources mentioned:

Episode “Objection! Sustained or Overruled Thoughts” (website)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Say...it's your birthday!?!

Thu, 18 Aug 2022 09:00:00 GMT

The day this podcast releases is a milestone day. I want to share my Top 5 lessons for living a good life today.

In this episode you’ll learn:

What I would tell someone half my age
What I would tell someone who is 12 years old
What I intend to create by the time I’m 75

Resources mentioned:

“Birthday” (The Beatles, YouTube)
“When I’m Sixty Four” (The Beatle, YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Ask AMAZING Questions

Thu, 11 Aug 2022 09:00:00 GMT

Yeah, so I’m a coach. I ask questions all day long. It’s literally my job. AND…a few weeks ago I had a breakthrough. Of course, I had to bring this to you!

In this episode you’ll learn:

Questions the human mind wants to ask
My preferred question hierarchy
Powerful questions you can practice yourself

Resources mentioned:

“The Five Ws” (Wikipedia)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Intro to the Four Tendencies

Thu, 04 Aug 2022 09:00:00 GMT

In the spirit of “more fun”, I wanted to share the Four Tendencies framework developed by Gretchen Rubin. My heartfelt wish is that you’ll use this information to develop a more loving connection with yourself and the people in your life.

In this episode you’ll learn:

About the Four Tendencies framework developed by Gretchen Rubin
The tendencies, stress, and fun
How to love the other tendencies

Resources mentioned:

Four Tendencies quiz and resources
“Habits: Strategy of the Four Tendencies” (YouTube, Gretchen Rubin)
Obliger, “Happier with Gretchen Rubin” episode 37
Questoner, “Happier with Gretchen Rubin” episode 36
Upholder, “Happier with Gretchen Rubin” episode 35
Rebel, “Happier with Gretchen Rubin” episode 38
Less Stress, More Fun podcast “How to make stress-free decisions”
Fleetwood Mac “Go Your Own Way” (YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Lessons from Improv

Thu, 28 Jul 2022 08:00:00 GMT

Improv and coaching are complementary skill sets. Powerful change can happen in your life when you see external circumstances and your internal ones - like your thoughts and feelings - as something to play with rather than something to be conquered and molded.

Would you like to hear how improv can teach you to play more? Yes, please!

In this episode you’ll learn:

Basic tenets of improv
How practicing improv can help you alleviate stress and have more fun

Resources mentioned:

Website for the book “Improv Wisdom” by Patricia Ryan Madsen
“New Study on Improvisation and Stress Reduction” (Psychology Today, Aug 2020)
“Why uncertainty stresses us out so much — and how improv can help” (Speechless, Inc, Apr 2020)
“So Funny, It Doesn't Hurt” (The Atlantic, Sept 2015)
“Iambic Pentameter Explained” (YouTube video by Dr. Aidan)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Your Relationship with Exercise

Thu, 21 Jul 2022 08:00:00 GMT

Maybe you’re someone who exercises consistently. Maybe not. Today I’m going to take a new approach to the topic of exercise and stress. Instead of telling you all the physical benefits, I talk about the interesting way that your exercise history and goals reveal amazing opportunities to improve your relationship with yourself, today and in the future.

In this episode you’ll learn:

Surprising ways that exercise helps you manage stress & have more fun
New ways to think about your exercise history or relationship
How to set a vision for your future relationship with exercise

Resources mentioned:

“Exercise for Stress and Anxiety” (Anxiety & Depression Association of America)
“Exercising to Relax” (Harvard Health Publishing, July 2020)
“Exercise and stress: Get moving to manage stress” (Mayo Clinic)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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The Power of Neutral Thinking

Thu, 14 Jul 2022 08:00:00 GMT

People come to self-improvement and coaching with a hope that they can feel good most of the time. They want to “fix” their thinking and behaviors - finally! - to get what they want in life.

And sometimes the best way to get the forward motion you seek is to actively choose to put your mind in neutral…

Listen to learn how “shifting into neutral” can totally transform your life.

In this episode you’ll learn:

How to define “negative”, “positive” and “neutral” thinking
How neutral thinking can serve you in powerful, unexpected ways
Suggestions for getting to a neutral head space

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Creating Belonging

Thu, 07 Jul 2022 09:00:00 GMT

Self-confidence is one of the benefits of the “less stress, more fun” life. One way to enhance your self-confidence is to actively create belonging for yourself. But what does that even mean? What does that look like for you? Let’s talk about it!

In this episode you’ll learn:

How to define the concept “belonging” from the perspective of self-confidence
How creating belonging can unlock your playful side and reduce your stress

Resources mentioned:

“How to Belong Be Alone” (read the author Pádraig Ó Tuama, OnBeing)
“Finding our way to true belonging” (Brene Brown, ideas.TED.com)
“Sense of Belonging” (Cornell University)

My friend, Ashley Wolfe, the Teacher Mindset Coach, did a tandem episode for this episode. Isn't that awesome! Check out her interpretation on this topic here: https://www.buzzsprout.com/1847846/10942478-creating-belonging

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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When You're Overwhelmed

Thu, 30 Jun 2022 09:00:00 GMT

“I’m feeling so overwhelmed…!” Sometimes, our minds simply feel like they can only deal well with so much. Yet have you noticed that sometimes you’re overwhelmed and sometimes you can handle it all…what accounts for the difference?

In this episode you’ll learn:

The surprising causes of overwhelm
Incredibly effective suggestions for handling overwhelm

Resources mentioned:

“Why the modern world is bad for your brain” (The Guardian, Jan 2015)
“Making Sure Emotional Flooding Doesn’t Capsize Your Relationship” (The Gottman Institute)
“A Scientist's Guide to Surviving Information Overload” (STEMCELL Technologies)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Email, Instant Message, and Texts - Oh, My!

Thu, 23 Jun 2022 09:00:00 GMT

Today we’re going to talk about electronic communications from the “less stress, more fun” perspective.

In this episode you’ll learn:

A brief history of electronic, “anytime, all the time” communication
Connecting to why electronic communication can be biologically stressful
Suggestions for developing electronic communication habits to amplify you joy and performance

Resources mentioned:

“Become Your Own Attention Engineer: How to Hack Bad Digital Habits with Behavior Design” (Tech Detox, Jan 2022)
“Text anxiety: why too many messages make us want to throw our phones at the wall” (The Guardian, Nov 2021)
“Emojis and Visual Literacy: A Guide for Lawyers” (Bloomberg Law, June 2021)
“How texting makes stress worse” (BBC, Feb 2021)
“Is instant messaging at work stressing us out?” (Yahoo! Finance, Jan 2020)
“Email is officially middle-aged!” (history of email infographic ReachMail.com, Jan 2015)
“The text message turns 20: A brief history of SMS” (The Week, Jan 2015)
“Media multitaskers pay mental price, Stanford study shows” (Stanford University, 2009)
Aziz Ansari: Nightclub Comedian on Netflix (2022)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Friendships these days...

Thu, 16 Jun 2022 09:00:00 GMT

The topic of friendship has been on my mind for the past few months, especially with changes in my own friendships as the result of the pandemic. How you think about friendships can have a big impact on how you feel about your life…so let’s explore it!

In this episode you’ll learn:

How the state of friendships has changed in the past few decades
Three types of friendship styles
Deciding how you want to show up as a friend
Deciding what you want from friendships

Resources mentioned:

“The state of American friendship: Change, challenges, and loss” (June 2021, Survey Center on American Life)
“Friend” (Better Help, Dec 2021)
“10.2: Stages and Types of Friendships” (Social Science, Libre Texts, Sept 2021)
“What Is Friendship?” (How Stuff Works, Apr 2021)
“Loneliness and Social Isolation Linked to Serious Health Conditions” (CDC, Apr 2021)
“How Understanding Middle School Friendships Can Help Students With Ups and Downs” (PBS station KQED serving Northern California, Nov 2020)
“A Linguist Breaks Down What We Really Mean When We Call Our Friends ‘Close’” (The Cut, May 2017)
Book: “Friendship: The Evolution, Biology, and Extraordinary Power of Life's Fundamental Bond”, Lydia Denworth, Jan 2020

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Let's talk about "fun"!

Thu, 09 Jun 2022 09:00:00 GMT

Who are your role models for a fun, playful life? I often talk about managing stress as a path to a more fun life. But today’s episode is focused on FUN, specifically your models for a fun life.

In this episode you’ll learn:

How you think about the phrase “fun life”
What to consider when choosing your role models for “fun”
Practical ways to choose more fun every day

Resources mentioned:

“I’m Too Sexy” (Right Said Fred video on YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Richard Scarry's World!

Thu, 02 Jun 2022 09:00:00 GMT

A few weeks ago, I became reacquainted with a childhood favorite artist. As I explored his works again, I was curious about the man and the habits behind such a prolific career.

This week, I’ll be sharing my observations about the artist Richard Scarry and the worlds he created.

In this episode you’ll learn:

How the world of Richard Scarry came onto my radar in 2022
What I notice about the work of Richard Scarry
What I learned from getting to know the author

Resources mentioned:

“How Americans feel about the satisfactions and stresses of modern life” (Pew Research Center, Feb 2020)
“Why you feel busy all the time (when you’re actually not)” (BBC, Sept 2016)
“Lowly Worm Is Back! Richard Scarry Jr. Brings Dad's Manuscript To Life” (NPR Weekend Edition, Aug 2014)
Richard Scarry’s official web site
“Four Thousand Weeks: Time Management for Mortals” (book, Oliver Burkeman)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Freedom and Control

Thu, 26 May 2022 09:00:00 GMT

When you put the words “freedom” and “control” together in your mind’s eye, what thoughts come up? Some of my clients have shared a desire for “freedom” which, upon excavation, is a word that describes a desire for control, or at least self-control and autonomy. Let’s explore these concepts in this week’s episode!

In this episode you’ll learn:

My perspective on control and freedom, and why I think humans crave it
Why revealing your thoughts about what “control” and “freedom” mean to you can reduce stress and be a path to genuine playfulness
How you can use decisive decision making to boost your sense of freedom and control

Resources mentioned:

“Why Losing Control Can Make You Happier” (Greater Good magazine by UC-Berkeley, Sept 2016)
“People Want Power Because They Want Autonomy” (The Atlantic, March 2016)
Gretchen Rubin’s Four Tendencies website
“I’m Free” by the Soup Dragons (YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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The Center of Attention

Thu, 19 May 2022 09:00:00 GMT

This episode is for you, whether you crave or avoid being in the spotlight. Today we’ll talk about the concept of being ‘the center of attention” and how your preferences connect you with your practiced feelings.

In this episode you’ll learn:

Ways to explore your beliefs about visibility and self-trust
What it means to be admired, respected, leave a legacy and other forms of measuring your contribution
How to set up a mix of self-validation and external feedback that supports you in creating a “less stress, more fun” life

Resources mentioned:

“Move over, millennials! This generation is even more obsessed with fame and fortune” (MarketWatch, June 2019)
“One In Four Millennials Would Quit Their Job To Be Famous” (Forbes, Jan 2017)
Zach Stone Is Gonna Be Famous (TV show from 2013)
“Applause” by Lady Gaga (official music video on YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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It’s About Time!

Thu, 12 May 2022 09:00:00 GMT

One of my greatest joys as a coach is helping people redefine their relationship to time, which is a wonderful way to improve your relationship with yourself.

In this episode you’ll learn:

Commonly held assumptions about time
Suggestions for seeing your own thoughts and beliefs about time
Ways to appreciate time the “less stress, more fun” way

Resources mentioned:

“The Tail End” (Wait But Why, Dec 2015)
“Time is NOT money. Time is time. Money is money.” (Pocket of Money, April 2021)
“Learn the Many Ways Cultures Around the World Measure Time” (Nerdist, Oct 2020)
“What we get wrong about time” (BBC, Dec 2019)
“How Different Cultures Understand Time” (Business Insider, June 2014)
“Why Time isn't Money” (Psychology Today, July 2010)
“Time (Clock of the Heart)” by Culture Club (official video on YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Objection! Sustained or Overruled Thoughts

Thu, 05 May 2022 09:00:00 GMT

My inner life has evolved from having a mean inner critic to having a calm, fair judge.

This technique has stopped ruminating and otherwise “wasteful” thinking in its tracks, and today I bring it to you!

In this episode you’ll learn:

How having an inner judge can be a wonderful way to use your eager-to-please mind
How to raise OBJECTIONS, your honor
Suggestions for when to SUSTAIN your objections
Suggestions for when to OVERRULE your objections

Resources mentioned:

“Visuals increase attention; now science explains why” (Science Daily, Dec 2021)
“Our eyes and brain work together to create a ‘pipeline’ of meaning” (Science Daily, Sept 2021)
“Many People Have a Vivid ‘Mind’s Eye,’ While Others Have None at All” (New York Times, June 2021)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Comfy Pants & Other Thoughts on Clothing

Thu, 28 Apr 2022 09:00:00 GMT

Part of the “Less Stress, More Fun” lifestyle is to connect to your physical self. In this episode, we’ll talk about our default thoughts about clothing. Is learning to play with how you dress yourself a path to more fun in your life, without adding more stress?

In this episode you’ll learn:

Ways to unpack your thoughts about clothes/fashion (pun intended)
How the way you prefer to dress uncovers thoughts in your mind (pun totally intended)
How to connect to the decisions you want to make to dress the “less stress, more fun” way that suits you best! (pun definitely intended)

Resources mentioned:

Judith Gaton, style coach
Kara Loewentheil, feminist coach
Tonya Leigh, self-image coach
“Sharp Dressed Man” ZZ Top’s official video on YouTube

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Quest for Certainty!

Thu, 21 Apr 2022 09:00:00 GMT

Uncertainty is at the base of a lot of peoples’ stress. The human brain tries to solve the puzzle of uncertainty, and it can sometimes generate a lot of creative thinking to enroll us to find certainty. Let’s have a playful conversation about the brain’s quest…for certainty, huzzah!

In this episode you’ll learn:

The benefits and challenges of a “certainty seeking” brain
How to find sneaky ways your brain’s quest for certainty are distracting you from your goals
How to use this cognitive feature to your benefit!

Resources mentioned:

“To Be Energy-Efficient, Brains Predict Their Perceptions” (Quanta Magazine, Nov 2021)
“The brain is a prediction machine: It knows how well we are doing something before we even try” (Experimental Psychology, May 2021)
“Your Brain Predicts (Almost) Everything You Do” (Mindful, April 2021)
“Robert Burton on Being Certain” (EconTalk podcast, May 2019)
“Certainty in Our Choices Often a Matter of Time, Researchers Find” (NYU/New York University research news release, Dec 2014)
“A Hunger for Certainty” (Psychology Today, Oct 2009)
“The Certainty Bias: A Potentially Dangerous Mental Flaw” (Scientific American, Oct 2008)
And…the YouTube video containing the snippet about the holy hand grenade from “Monty Python and the Holy Grail”

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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Fun Work Performance Reviews (Really!)

Thu, 14 Apr 2022 09:00:00 GMT

Perhaps you have a corporate job or run a business with employees. How does the “performance review” factor into your year? The annual work performance review process can be considered the source of stress for both employees and the managers who serve them…but there is a less stressful, more fun alternative!

Whether you have influence over the process or not, this episode will make the performance review something you may actually look forward to with enthusiasm!

In this episode you’ll learn:

How mental beliefs and thinking can increase stress around performance reviews
Suggestions for preparing your mind to reduce the experience of stress of writing a performance review
How to prepare for a wonderful performance review conversation

Resources mentioned:

“6 Predictions for the Future of Performance Management” (Gartner, Oct 2021)
“13 Employee Performance Review Tips That Actually Improve Performance” (Quantum Workplace, Jan 2021)
“Annual Performance Review Bows Out” (SHRM, Jan 2021)
“More Harm Than Good: The Truth About Performance Reviews” (Gallup, May 2019)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Bye-Bye, Busy Thinking!

Thu, 07 Apr 2022 09:00:00 GMT

Is “busy” a status symbol in your social circles? Today, Coach Lisa talks about how “busy” is not actually a real thing. In fact, “busy” is in the eye of the beholder.

In this episode you’ll learn:

What modern writers have to say about “busy culture”
Ways to think about “being busy”
Tips for making decisions about how you want to think about “busy” as you are living your very limited, one-time only human life

Resources mentioned:

“Is ‘Busy Culture’ Making A Comeback?” (Forbes, Oct 2021)
“How to Defeat Busy Culture” (Harvard Business Review, Sept 2020)
“‘Ugh, I’m So Busy’: A Status Symbol for Our Time” (The Atlantic, Mar 2017)
“This is what you really mean when you say ‘I’m busy’ (BBC, Feb 2017)
“When People Ask How You Are, Stop Saying 'Busy'” (Inc.)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

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In a feelings "groove"?

Thu, 31 Mar 2022 08:00:00 GMT

There is a wide range of feeling labels to describe the human experience, but most of us dabble with a limited emotional palette.

In this episode you’ll learn:

How to observe your top feelings, the ones you “go to” regularly
The benefits of expanding your emotional range
What do do if you’re not really a feelings person

Resources mentioned:

Feeling Wheel printable, The Gottman Institute
“The Feeling Brain: The Biology and Psychology of Emotions” book by Elizabeth Johnston and Leah Olson
“Feeling Our Emotions” interview with neurologist Antonio R. Damasio, ScientificAmerican.com
“The Biology Behind Our Emotions” by Eric Kandel, author of “The Disordered Mind” on ScienceFriday.com
“Is Free Will an Illusion?” by Shaun Nicols on ScientificAmerican.com

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Change Your Body, Change Your Mind

Thu, 24 Mar 2022 09:00:00 GMT

Fake it ‘til you make it? There might be something to this. A key aspect of having more fun while managing stress is to connect with your body.

Also, remember to join the “Less Stress, More Fun” Facebook community group for more information about the techniques taught in this video.

In this episode you’ll learn:

Current science on the importance of body posture
How to combine body movement with strategic mind management for excellent results, including movements to build confidence and reduce anxiety

Resources mentioned:

“Your body language may shape who you are”, Amy Cuddy TED Talk on YouTube
“Do slumped and upright postures affect stress responses? A randomized trial” National Library of Medicine (Sep 2015)
“How to Be Confident and Reduce Stress in 2 Minutes Per Day” JamesClear.com
“She Blinded Me With Science” Thomas Dolby music video on YouTube
“Bilateral Stimulation Exercise to Calm Anxiety Quickly” (YouTube video by Viki Thondley)
“Body Language and Personality Disorders” (HealthyPlace.com)
“Winter Solstice: Preparing for the Dark Times” Less Stress, More Fun episode 11
Mrs. Maisel compilation on YouTube
EFT with Brad Yates YouTube channel (Tap with Brad)

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The Company You Keep

Thu, 17 Mar 2022 08:00:00 GMT

You know that saying about how you are the average of the 5 people you spend the most time with? Regardless of whether you agree with that thought, it is helpful to pay attention to the people you list as your friends and family.

In this episode you’ll learn:

How to take an objective view of the people you spend the most time with
What attracts people to each other
Tips for cultivating a group of people who will support your goals and values

Resources mentioned:

Don’t choose poorly! from How I Met Your Mother’s Knight Vision episode

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Befriend Your Inner Critic

Thu, 10 Mar 2022 09:00:00 GMT

As a coach, I have worked with over 1,000 unique human minds. And most of us humans seem to have something in common: an inner critic. Rather than fight this mental process, I suggest we work with it.

In this episode you’ll learn:

How the inner critic is developed and why
Strategies for managing your inner critic the “Less Stress, More Fun” way

Resources mentioned:

“How to stand up to your inner critic” (ideas.ted.com May 2018)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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"This or That" Thinking

Thu, 03 Mar 2022 09:00:00 GMT

Good or bad. Positive or negative. Happy or sad. Safe or risky. Our brains are on a quest for certainty. However, “his or that” thinking can block creativity and increase stress. Let’s talk about what to do about it!

In this episode you’ll learn:

Why the mind prefers “this or that” thinking
Unexpected ways this can show up in your life
How introducing “and” and “what if” can open up your creativity and reduce your stress

Resources mentioned:

“We finally know why the brain uses so much energy,” Livescience.com (Dec 2021)
“The old man lost his horse…” parable (Wikipedia)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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The journey is the destination

Thu, 24 Feb 2022 08:00:00 GMT

We make decisions constantly. Sometimes these are large decisions, perhaps goals, projects or commitments. But the goal is not, well, to reach the goal. The “Less Stress, More Fun” approach to goal is to make the journey the very best part.

In this episode you’ll learn:

Evaluating how you typically travel to your goals (default mode)
Consciously choosing to make the journey the best part
The power of feelings

Resources mentioned:

“The Road Not Taken” poem by Robert Frost
Descriptions of all 34 CliftonStrengths Themes
“All About Feelings” episode # 4 of the Less Stress, More Fun podcast
“On the Road Again” by Willie Nelson on YouTube

This is episode 8 of 8 in the Less Stress, More Fun “Decision Making and Follow Through” series. #lessstressmorefundecisionsandfollowthrough

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

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Radical yet playful self-honesty

Thu, 17 Feb 2022 08:00:00 GMT

In her book “The Way of Integrity,” Martha Beck writes, “Integrity is the cure for unhappiness. Period.” When it comes to decision making and follow through, part of this means coming face to face with the truth of yourself. Are your choices in integrity with what you want and who you want to become?

In this episode you’ll learn:

The value of self-honesty when it comes to making decisions for your life
How to handle when your true “yes” or “no” answer upsets people around you

Resources mentioned:

“Truth = Happiness?”, Lisa Schwaller’s blog (Nov 2021)
Marie Forleo interviews Martha Beck, author of “The Way of Integrity”
Brene Brown’s book “Braving the Wilderness”
Novel vs short story article on Coach Lisa’s blog (Jan 2022)

This is episode 7 of 8 in the Less Stress, More Fun “Decision Making and Follow Through” series. #lessstressmorefundecisionsandfollowthrough

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Other people's decisions

Thu, 10 Feb 2022 08:00:00 GMT

This podcast series focuses on decision making and follow through. Our social ecosystem has an impact on our ability to be successful with our goals. And, yet, we are still ultimately accountable for the results we create...even with people in our life who have different priorities.

In this episode you’ll learn:

How other people’s behavior impacts your goal success
How to handle when others have different priorities
Staying the course with the decision that’s best for you

Resources mentioned:

“Using Social Support to Help Our Healthy Behavior Goals”, Penn State Extension
“You’ve Got to Have Friends”, Candice Bergan on the Muppet Show on YouTube (1976)

This is episode 6 of 8 in the Less Stress, More Fun “Decision Making and Follow Through” series. #lessstressmorefundecisionsandfollowthrough

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Just quit already!

Thu, 03 Feb 2022 08:00:00 GMT

Sometimes quitting is the right answer for you. This podcast series of episodes is about decision making and follow through, and sometimes the best choice is to terminate the experiment.

In this episode you’ll learn:

How to assess whether you’ve got a good-for-you goal
When quitting is the right option
How you can support yourself in a decision to quit something

Resources mentioned:

Kenny Rogers’ “The Gambler” on YouTube
“When to Stick with Something — and When to Quit”, Harvard Business Review

This is episode 5 of 8 in the Less Stress, More Fun “Decision Making and Follow Through” series. #lessstressmorefundecisionsandfollowthrough

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Don't quit, okay?

Thu, 27 Jan 2022 08:00:00 GMT

Believe it or not, most New Year’s resolution makers have already quit. This is entirely understandable when you know about how human brains operate. As we’re learning in this decision making and follow through series of episodes, we have an urge for the promise of a better future combined with an urge to stay safe and not rock the boat.

In this episode you’ll learn:

Why consistent forward motion toward a goal is challenging
What to do when you want to keep going AND you want to quit
How to evaluate your goal progress

Resources mentioned:

“7 Reasons People Give Up on Their Goals Too Early”, Inc. magazine
“Top 10 Reasons Why People Don’t Reach Their Goals” Lifehack
Cake’s “The Distance” on YouTube

This is episode 4 of 8 in the Less Stress, More Fun “Decision Making and Follow Through”

#lessstressmorefundecisionsandfollowthrough

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Big dreams? Meet baby steps!

Thu, 20 Jan 2022 08:00:00 GMT

Do you have big dreams? Most of us have big dreams but wonder how they are possible in the midst of a busy life. Let’s talk about playing the game of chasing your dream with all your heart by setting yourself up for success.

In this episode you’ll learn:

How to create a plan that works for YOU
Deciding how you’ll measure results
The powerful practice of identifying obstacles in advance

Resources mentioned:

“New Research Illuminates Important Links Between Avoidance Behavior and Key Brain Chemicals”, University of Maryland School of Medicine (April 20, 2018)
42 Emma Roberts Movies, Ranked Best to Worst (full service podcast here, people…!)

This is episode 3 of 8 in the Less Stress, More Fun “Decision Making and Follow Through”

#lessstressmorefundecisionsandfollowthrough

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

How to make stress-free decisions

Thu, 13 Jan 2022 08:00:00 GMT

We can learn how to make stress-free decisions even when it seems impossible. But learning how to improve decision making is one of the very best ways to make room in your life for more fun.

In this episode you’ll learn:

How most people make their decisions
Choosing a future-oriented decision making model
Relative importance of decision making

Resources mentioned:

Lisa’s episode on “Preventing Future Regret” (episode 9) - LINK when pub! https://lessstressmorefun.buzzsprout.com/
“Baz Luhrmann - Everybody's Free To Wear Sunscreen” on YouTube

Thanks for listening!

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Do you get high on new beginnings?

Thu, 06 Jan 2022 08:00:00 GMT

First podcast of 2022 and most people are totally HIGH on the promise of new beginnings. But why do those new beginnings tend to fade? Why do we both want to indulge and avoid behaviors that aren’t good for us, sometimes even at the same time?

Your big, beautiful human brain and body are designed to seek…more. I’ll share a primer about the emerging science of dopamine and I’ll offer a few suggestions for living with the reality of being human.

In this episode you’ll learn:

A layperson’s understanding of the latest information on dopamine
The reason goals are attractive to our brains
Ways you can be on the lookout for your brain signals and chemicals in action

Resources mentioned:

“In 'Dopamine Nation,' Overabundance Keeps Us Craving More,” Fresh Air w/ Terry Gross (NPR, August 2021)
“Taking Control of the Brain Chemical That Drives Motivation,” The Art of Manliness podcast (April 2020)
“The Molecule of More: Dopamine,” Speaking of Psychology (American Psychology Association podcast, March 2019)

This is episode 1 of 8 in the Less Stress, More Fun “Decision Making and Follow Through”

#lessstressmorefundecisionsandfollowthrough

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Loving your body, YIPPIE!

Thu, 30 Dec 2021 08:00:00 GMT

A lot of people find their bodies a source of tremendous stress. Wrong shape, wrong size, wrong...wrong...wrong. Coach Lisa encourages you to explore how you feel about your body as a way to manage your mental energy, reduce stress and - you got it! - have so much more fun.

In this episode you’ll learn:

Lisa’s 3 Layer Framework for understanding your relationship to your body
The concept of ladder or bridge thoughts
Gentle ways to improve your relationship with your physical self

Resources mentioned:

Rod Stewart’s “Da Ya Think I’m Sexy” (YouTube video)

Thanks for listening!

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Winter Solstice: Preparing for the Dark Times!

Thu, 23 Dec 2021 09:00:00 GMT

Some people love winter. But some people dread it because their energy goes into hibernation. This podcast is for those who need extra support handling the dark season of shorter, cooler days.

In this episode you’ll learn suggestions for:

Nurturing your body and health during the short, chilly days of winter
Nurturing your mind and soul when you’re feeling low
Adjusting your routine to the seasons

Resources mentioned:

NIMH’s Seasonal Affective Disorder (SAD) resource sheet (National Institute of Mental Health)
“How Wintertime Affects Our Eating Habits” from EverydayHealth.com
“Winter Weariness a Sure Sign It’s JanuFeb” from NPR, Jan. 23, 2008

Thanks for listening!

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

A playful "year in review"

Thu, 16 Dec 2021 09:00:00 GMT

In December, do you look back on the year? I like a ritual of reflection, but like to look at different types of measurements than just “did I meet my goal” questions.

Research shows that we have a bias toward negative information. This can show up in how we reflect on our past.

What if we took that into consideration and intentionally developed a playful, positive way to review the year?

In this episode you’ll learn:

Unique approaches to a personal year end review
Measured vs. process results
Ways to balance your mind’s natural and healthy negative bias in your year end review

Resources mentioned:

Get the “Year in Review” at https://lisaschwaller.com/2021review/
Research article exploring when/whether negativity bias is developed in younger people.
Monty Python’s “Always Look on the Bright Side of Life” (YouTube)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Can you prevent regret?

Thu, 09 Dec 2021 11:00:00 GMT

Regret is like having a flat tire - you go nowhere. Of all the ways that people impede their progress and joy in life, regret is a bad, repeat offender!

In this episode, Lisa talks about:

The definition of regret and how it shows up for people
How regret is the thief of your dreams
Regret reduces your ability to make decisions effectively
Regret can indicate an opportunity to be a better friend to yourself

Resources mentioned:

“I'd rather regret the things I've done than regret the things I haven't done.” - Lucille Ball
“Regrets, We’ve Had a Few — But Why?”, HowStuffWorks.com (March 2019)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

How to create sexy, romantic holidays

Thu, 02 Dec 2021 11:00:00 GMT

Would you like to create a sexy, romantic holiday season this year?

In this episode, Lisa talks about:

What factors might influence your thinking about winter sex (compared to your sexual identity in other seasons)
The source of sexy, romantic holidays (hint: it’s your beautiful mind!)
The connection between external influences, holiday habits and your sexual self in winter.

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Gratitude, Appreciation, Offering

Thu, 25 Nov 2021 09:00:00 GMT

This episode releases on Thanksgiving Day in the United States. This is a day where friends and family gather to express gratitude.

There are two companion concepts - appreciation and offering - that can enhance the experience of feeling grateful.

In this episode, Lisa talks about:

Defining “gratitude” compared to “appreciation”
The concept of “offering”
How practicing appreciation on the go can be a fantastic way to manage stress and enjoy more play in your day

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Holiday Choices

Thu, 18 Nov 2021 09:00:00 GMT

Do you feel like you overdo it at the holidays? Maybe this looks like overeating, overdrinking, overspending or over-perfectionism.

Then there’s the big New Year’s course correction or beating ourselves up for our choices.

What if there’s another way to enjoy the holidays without heaping an extra serving of stress on your plate? (pun intended)

Resources mentioned:

“Stop thinking about your environment as filled with objects. Start thinking about it as filled with relationships. Think in terms of how you interact with the spaces around you. For one person, her couch is the place where she reads for an hour each night. For someone else, the couch is where he watches television and eats a bowl of ice cream after work. Different people can have different memories—and thus different habits—associated with the same place.” - James Clear, author of “Atomic Habits”

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

All About...Results!

Thu, 11 Nov 2021 10:00:00 GMT

Do you believe you are the captain of your ship, the master of your domain, that you have free will to act and react to what life brings your way? We can’t control everything in life. But what we can control counts for a lot.

In this episode, Lisa talks about:

How the “result” is discovered in the coaching model
What you can do to see the results in your life
Ways you can boost your stress management by claiming a sense of control (N.U.T.S. framework)

Resources mentioned:

“Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.” ― Gandhi
The Life Coach School’s teaching on “The Model” (or the self-coaching model)
Dr. Lupien’s NUTS stress framework

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

All about...feelings!

Thu, 04 Nov 2021 09:00:00 GMT

Are you comfortable with feelings? Many of us are not. We spend so much time avoiding, resisting, or overreacting to our feelings instead of seeing what a gift they offer to our lives.

But feelings are a beautiful guidance system, and make life a rich experience!

In this episode, Lisa talks about:

The feelings associated with stress
How to allow feelings without overracting
How feelings are our weather guide
How feelings are a quick slice to detect thinking

Resources mentioned:

George Pranksy quote: “Feelings provide our moment-to-moment experience of life. They tell us the extent to which our perceptions are distorted by our moods and thought systems.”
“Are Emotions Born or Made?” Greater Good Magazine
“Feeling Our Emotions” Scientific American

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

All about...thoughts!

Thu, 28 Oct 2021 10:00:00 GMT

How would you like the secret to life?

What if I told you that you can use this secret to unravel the mystery of your life just through the act of paying attention to all the thoughts in your amazing mind?

In this episode, Lisa talks about:

Our subjective, thought-based reality
How to observe our thoughts
Whether to take our thoughts seriously!

Resources mentioned:

My article “Fizzy Bubbles and Swamp Bubbles” describes how thoughts arise in your mind.
Please review the podcast on iTunes to help others find the show.
The Life Coach School’s teaching on “The Model” (or the self-coaching model)
Quotes by physicist David Bohm: "Thought creates our world and then says, 'I didn't do it!'" and “The ability to perceive or think differently is more important than the knowledge gained.”

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Can stress be tamed?

Thu, 21 Oct 2021 10:00:00 GMT

Spoiler alert! Yes, stress can be tamed. It seems like an unwieldy creature that we are constantly defending against. But...it’s far less (or more?) dramatic than that…

In this episode, Lisa talks about:

What stress is
How we can adjust the volume of the stress in our lives
Plus you’ll get fun (perhaps silly!) homework

Resources mentioned:

Dr. Lupien’s NUTS stress framework
“Understanding the Stress Response” (Harvard)
“How do Ditch Self Doubt and Build Real Self Confidence” (Mel Robbins on Creative Live)

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Welcome to "Less Stress, More Fun"!

Thu, 14 Oct 2021 10:00:00 GMT

Welcome to the first “official” podcast episode! Please subscribe and leave a review.

In this episode, I share:

The “vibe” for the podcast: cozy patio fireplace, anyone?
The topics that this podcast will cover: stress management, playful living and more intimate relationships
Who this podcast is suited for: all adult people but especially working parents who feel overwhelmed by the challenges of modern living!
And...a little about your host, Coach Lisa.

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.

Trailer: Less Stress, More Fun: Coming Soon!

Sun, 03 Oct 2021 01:00:00 GMT

Introducing Less Stress, More Fun! I'm your host, Lisa Schwaller, Certified Life Coach, trauma survivor, and former massively grumpy person. This podcast is for people who feel like there's more to life but it's always out of reach. So, if you're feeling frazzled, disillusioned and yet full of hope...you're in the right place.

The first episode drops on Thursday, October 14th. Please subscribe to Less Stress, More Fun so you'll get every show as soon as it's released. I am excited to go on this journey with you!

Free & awesome mini-class! "3 Ways to Reduce Stress TODAY"

Visit the Lisa Schwaller Coaching Website to learn more, sign up for my email list, or get links to follow me around the internet.

Hosted on Acast. See acast.com/privacy for more information.