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In Episode #141 I have a discussion with Scott that ends up helping me make a very tough decision.

Scott Maderer, author of Inspired Living: Assemble the Puzzle of Your Calling by Mastering Your Time, Your Talent, and Your Treasures.

Scott challenges the glorification of busyness, emphasizing that being busy doesn’t equal productivity or importance. Instead, he highlights the value of aligning your actions with your priorities and learning when to say "not now."

This episode offers practical insights for living an inspired life by intentionally managing your time, talents, and treasures.

Key Takeaways:

1. The Three Ts Framework: Time, talent, and treasures are finite resources requiring intentional stewardship.
2. Keystone Habits: Improving discipline in one area often positively impacts others, like health, relationships, or finances.
3. The Myth of Priorities: Focus on a single priority to reshape how you allocate time and energy.
4. Time is Focus, Not Quantity: It’s about attention, not hours.
5. Intentional Trade-Offs: Productivity involves deliberate choices, letting go of less important tasks.
6. The Power of "Not Now": Embrace seasons of delay to focus on what matters most.
7. Avoiding Burnout: Emotional depletion affects your ability to share talents and nurture relationships.
8. The 15-Minute Miracle: A simple exercise to track time use and align activities with values.
9. Creating Actionable Change: Use time blocking to ensure essential tasks get done.
10. Friction and Smoothness: Add barriers to distractions (e.g., social media) and ease productive habits (e.g., prep for workouts).
11. Making Intentional Decisions: Thoughtfully reflect on how you spend time to avoid automatic, unproductive behaviors.
12. Holistic Control: Combine awareness, planning, and strategic friction to align your time and energy with your goals.
13. A Meaningful Question: How do you answer, “How are you?”

Memorable Quote:
"You always have time for the things you put first!"

This episode will inspire you to rethink busyness and focus on what truly matters.

Connect with Scott
Facebook https://www.facebook.com/InspiredStewardship
Twitter https://twitter.com/StewardCoaching
Instagram https://www.instagram.com/stewardcoach/
Pinterest https://www.pinterest.com/stewardcoach/
Linkedin: https://www.linkedin.com/in/csmaderer/

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Other resources at: http://Expandyourhappy.com

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In Episode #140, I welcome back Matt O'Neill to discuss my all time favorite topic.

1. The Root of ALL Love is Self-Love: If you don’t love yourself, not only will your relationships never reach their full potential, but they may suffer.
2. Celebrate Self-Love in February and Beyond: Use Valentine’s Day as a reminder to love yourself first—whether that’s through creativity, connection, or simply saying “yes” to joy (all acts of self-care).
3. Practicing Small Acts of Self-Care will Grow Self-Love: Do something fun - yoga, meditate, hike, journal, take a bath, walk on the beach or visit a gallery—small acts that nurture you.
4. Make a Fun List: Reconnect with joy by brainstorming activities that light you up—window shopping, live music, painting classes (axe throwing anyone?).
5. Reframe “Fun” as “What Lights You Up”: Shift your mindset to focus on activities that make you feel alive and glad to be in the moment.
6. Balancing Social Invitations: Evaluate whether going out will energize or drain you. Prioritize spending time with uplifting, inspiring people who recharge your spirit.
7. Say Yes to Life’s Opportunities: Inspired by Yes Man, consider saying “yes” to unexpected adventures that can bring growth, excitement, and joy into your life.
8. Combat Isolation Post-COVID: Be intentional about breaking out of Netflix habits by seeking connection and activities that expand your world.
9. Self-Love Through Boundaries: Every time you say yes to someone else’s priorities, you could be saying no to yourself. Protect your time and energy without guilt. Pause before saying “yes” and explore if there are alternatives that will honor both yourself and your relationship.
10. Life is the Story You Write: Recognize that every choice contributes to your life narrative. When you say yes to joy and self-love, you’re writing a story filled with creativity, connection, and meaning.

Connect with Matt
https://www.facebook.com/goodmoodmatt/
https://www.linkedin.com/in/matt-o-neill-02528057/
https://www.youtube.com/@goodmoodmatt

Get Matt's Book Here

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Other resources at: http://Expandyourhappy.com

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In Episode #139 I chat about BELONGING with Dr. Hemerda, Lewis, and Artenant

Highlights

• Defining Belonging: The operational definition, based on Allen et al. (2021), includes competencies, opportunities, motivations, and perceptions that foster connection and affiliation within ecosystems.
• Academic Belonging: Building a sense of connection with peers during the doctoral program, particularly through remote engagement during COVID, which fostered mentorship relationships.
• Unexpected Community: Dr. Lewis discovered a "tribe" of women in technology through her research, creating lasting professional and personal connections.
• Findings on Mentorship: Many underrepresented women in STEM lacked formal mentorship but succeeded through sponsors who recognized their work ethic, prompting them to pay it forward.
• "Shoes That Fit": Dr. Artenant shared a powerful metaphor for her journey—navigating life with "tight shoes" until research and mentorship gave her the confidence to find a better fit.
• Reflections in Early Experiences: Dr. Hemerda spoke about overcoming self-exclusion based on early experiences of feeling like she didn’t belong in male-dominated spaces.
• Importance of Vulnerability: All participants emphasized that vulnerability is key to fostering belonging, whether through self-reflection or creating psychologically safe spaces.
• Role of Mentorship: Mentors, whether formal or informal, were highlighted as critical in creating opportunities and fostering inclusion.
• Practical Tips: Suggestions for fostering belonging included simple actions like introducing yourself, showing empathy, and being considerate of others’ needs.
• Creating Safe Spaces: Dr. Hemerda emphasized the role of leaders and educators in building psychologically safe environments where people can take risks and connect authentically.

Hemerda, J., Lewis, J., Artenant, C. & Frederick, H (2024). The Power of Belonging for Career and Academic Progression. Podcast presented at the UAGC Teaching and Learning Conference. Virtual

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In episode #138, I chat with Dr. Todd Fiore about how one slight pivot with your research question can lead to many positive outcomes.

Todd is the Program Chair for the PhD in Organizational Development and Leadership, University of Arizona Global Campus.

Highlights:

· Research framed positively tends to result in more practical, solutions-oriented outcomes.

· Positive research questions make it easier to recruit participants and encourage openness in data collection because participants may be more willing to engage when research focuses on positive practices rather than negative issues.

· A positive approach can reduce challenges with IRB approval, particularly for sensitive topics like trauma.

· Reframing helps novice researchers avoid injecting personal bias into their work - the dissertation is an academic product, not an advocacy project, and should be balanced and unbiased.

· Focusing solely on problems in research can lead to emotional burnout; positive framing keeps the research journey lighter.

· “Once you replace negative thoughts with positive ones, you'll start having positive results” – a guiding philosophy for research success.

Other episodes you don't want to miss:
The Dissertation Shift with Dr. Todd Fiore

The 4 H's of Doctoral Success with Dr. Todd Fiore

How to Get a Job Teaching Online with Dr. Todd Fiore

You might also enjoy:

The Best Dissertation is a DONE Dissertation with Dr. Melanie Shaw

Academic Writing as if Readers Matter with Dr. Len Cassuto

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com

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On episode #137 I learn some new happiness habits with Matt O'Neill. Matt is a happiness expert, the host of the "Good Mood Revolution" podcast, and author of the book by the same name.

Highlights

• Sacrificing Joy for Success is a Myth: Joy doesn't need to be sacrificed for achievements like earning a degree or completing a project. Incorporating joy in the process is essential.
• Overwhelmed? Pause and ask, "Do I have to do this?" This moment of reflection gives control and allows for choosing joy in how tasks are approached.
• Balancing Responsibilities and Self-Love: Taking breaks and practicing self-care enhances personal happiness and improves relationships.
• Overachievers and Negative Emotions: Overachievers often feel overwhelmed, thinking "everything is on my shoulders." This mindset blocks happiness and success.
• Power of Taking Breaks: Breaks increase productivity and energy.
• Reframing Negative Emotions: 1. Recognize emotions like overwhelm, 2. Acknowledge that it's okay to seek help, 3. Understand that asking for help leads to greater success.
• Handling Life Crises: Suffering comes from resisting reality. Reframe difficult situations by: 1. Accepting the reality, 2. Finding gratitude in the moment, 3. Choosing to love the situation as it is.
• Happiness is a Choice: True joy comes from accepting and loving your reality, regardless of external circumstances.
• Blueprint for Happiness: 1. Acceptance - Fully accept situations without resistance, 2. Gratitude - Find something to be grateful for in difficult moments, 3. Love - Embrace and love your reality for sustainable joy.
• Spiritual Growth Through Hardship: Challenges are opportunities for spiritual growth, guiding us toward more love, understanding, and compassion.
• Eternal Perspective: Even traumatic experiences contribute to personal and spiritual development, essential for greater joy and fulfillment.
• Practice: Practice pausing, reflecting, and choosing joy in difficult situations.

Looking for the 8 eight primary negative mood? Shame, guilt, hopelessness, sadness, anxiety, desire, anger, and pride

Connect with Matt

https://www.tiktok.com/@goodmoodmatt
https://www.instagram.com/goodmoodmatt/
https://www.facebook.com/goodmoodmatt/
https://www.linkedin.com/in/matt-o-neill-02528057/
https://www.youtube.com/@goodmoodmatt

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Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com

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In episode #136, I welcome back one of my favorite repeat guests, Dr. Leonard Cassuto.

Len is a professor of English at Fordham University and the author of the "Graduate Adviser" column for The Chronicle of Higher Education. He has written and number of books, including *The Graduate School Mess* (Harvard, 2015) and, with Robert Weisbuch, *The New PhD: How to Build a Better Graduate Education* and we are here today to talk about his hot off the press publication – Academic Writing as if Readers Matter.

Highlights:

• Let’s Get Clear: Writing that is difficult to read harms the relationship between academia and society.
• Writing as Communication: If the message isn’t understood, communication has failed.
• Storytelling Approach: Everything is a story (what story are you trying to tell?).
• Front-Load Main Points: Present main points early on to help academic readers quickly assess the relevance of the material.
• Writing as Thinking: Writing is part of the thinking process. Write to figure out what it is you are thinking, then start writing.
• The Blue Whale Metaphor: Academic readers are like blue whales, sifting through vast information. As a writer, it is your duty to make content clear and easily digestible.
• Clarity Over Complexity: Simplicity and clarity should be prioritized over complex jargon, which can alienate readers.
• Don’t Be Mean: Engage and connect with your audience, rather than distance them with overly complex language.
• The Importance of Revision: Good writing is often the result of extensive rewriting, helping to sharpen arguments and improve communication.
• Practical Writing Tip: Take the topic sentences from each paragraph and string them together to see if they tell a coherent story.

Connect with Len
twitter: @LCassuto
instagram: l_cassuto
facebook: Leonard Cassuto

Get his new book here: https://amzn.to/4euGt4j

Episode #53 "Are we teaching students to be unhappy?" https://www.buzzsprout.com/1547113/9484429

Episode #69: "Career Diversity and the Doctorate" https://www.buzzsprout.com/1547113/10148738

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Support this free content: https://www.buzzsprout.com/1547113/supporters/new
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Other resources at: http://Expandyourhappy.com

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In episode #135 I hang out with Nope Coach, Suzanne Culberg. Her free offer, the Building Boundaries Bundle, is available here: http://suzanneculberg.com/bbb Enter Coupon o the left of the screen: HAPPYDOCSTUDENT

• Academic Burnout: Overachieving academics (students and faculty) often struggle with boundaries, leading to burnout and all other sorts of negative outcomes (reduced cognitive performance, leaving a program, etc.).
• Avoid Extremes: Just like saying “yes” to everything isn’t healthy, saying “no” to everything isn’t either. Find balance by offering alternatives or delaying responses instead of saying "no" to everything.
• Self-Boundaries: Setting boundaries with yourself is key to staying focused and not getting sidetracked by others' requests.
• Graceful Declining: Politely decline requests that don’t align with your skills, goals and/or available bandwidth, thanking the requester for considering you.
• Reframing "No": Understand that saying "no" can open up space for other opportunities and clarify what the requester really needs.
• Normalize Asking for Help: Just like others ask you for help, it’s OK for you to ask for assistance - be specific about the type of support you need.
• Energy Management: Be wary of “energy vampires” – if you do not have the time to help right now, offer to help when you can (the need for your help will likely pass).
• Creative Help Options: Offer limited or alternative ways to help without overextending yourself (instead of helping with a move, offer to bring a pizza or have one delivered!; instead of reviewing an entire book, offer to read a chapter).
• Time to Respond: Always take time to consider requests before agreeing (“I have to check my calendar and get back to you on that.”).
• Clarify Expectations: Ask requesters to clarify what kind of feedback or help they want when asking for support.
• Teach and Model Boundaries: Educating others about boundaries, including your kids, and demonstrating how to communicate needs clearly will reduce your overwhelm.
• Index Card Strategy: Use an index card with "yes" on one side and "no" on the other to serve as a visual cue – when you say “yes” to someone else, you say ‘no’ to yourself.
• Manage FOMO: Let go of the fear of missing out; there will always be new opportunities.
• Practice Makes Perfect: “You are allowed to be both a masterpiece and a work in progress, simultaneously" -Sophia Bush

Connect with Suzanne
Youtube: https://www.youtube.com/@suzanneculberg
Website: https://www.suzanneculb

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Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com

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Episode #134 is a special one....

The Student-Chair relationship is critical to success AND how the journey is experienced. Listen in as Drs. Jodie Hermeda and Deborah Carpenter discuss the role both a student and chair play in making the relationship one that can last a lifetime.

There is always a way forward!

Podcasts referenced:
The Dissertation Shift with Todd Fiore
How to Feel Good about Feedback with Kelly Olson

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Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com

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