Do This First (Daily Motivational Podcast)

Today, we’re talking about toxic people. Unfortunately, whether it's through work or our own families, and friends, we have all encountered toxic people. I always find it helpful to define what that actually means. A toxic person is someone who constantly brings negativity, drama, and harm into our lives.  In this podcast episode, we'll talk about a couple of strategies that will help manage or phase out the toxic people from our personal lives.

Yesterday, we spoke about The Five Hour Rule. What it is, how to do it, and the numerous health benefits associated with this simple but highly effective personal development tool.Today, we’re going to zero in on the how. What should you be focusing on for one hour five days a week? Is it really enough time to learn anything? What are some of the things you should, and shouldn’t do during that dedicated time.

What does The Suck, Warren Buffett, and Oprah have in common? They are practitioners of the 5 Hour Rule. On this podcast episode we'll discuss how this simple, and straightforward tool can set you on a direct path to success in all areas of your life!

What do  3x Oscar winner Meryl Streep, Oprah Winfrey, and Jeff Bezos have in common? Despite being leaders in their respective fields, they have all experienced imposter syndrome. In this episode, we talk about what it is, and what to do to help you manage, and potentially move past this phenomenon..

Today, we are finalizing our four part series on the happy chemicals in our body that help us stay healthy, and happy.  Today, we are focusing on endorphins and the various fallacies associated with this happy chemical. We are also uncorking the perils, and pluses of endorphins in our bodies. At the ned of this episode, you'll have fun, and actionable ways to leverage endorphins in our lives.

In today's episode , the third in our four part Happy Chemicals series, we are talking about serotonin. Benchmarks are shared, and a couple of actionable suggestions to potentially get on the right track with this mood regulator.

In this episode, we're dispelling an old wives tale about dope. We’re also focusing our lens on Dopamine, and Vasopressin. The latter, is not talked about as much as the other hormones, but is nonetheless important.There is some exciting research that might help our loved ones as they age.Dopamine and vasopressin are two essential molecules that play crucial roles in the intricate workings of the human body. Dopamine, known primarily for its involvement in reward and pleasure is a key neurotransmitter influencing various physiological functions and behaviors.

Today, we’re kicking off a four part series on the happy chemicals in our body that help us stay healthy, and happy. The four main, and naturally occurring chemicals are Serotonin, dopamine, endorphins, and oxytocin. Today we’ll start with Oxytocin.I think it is really important to understand what it is, what it does, and why it's important. We’ll also take a deeper dive into harnessing its amazing power.

Today, we are doubling down on Happiness by providing 10 additional actionable ways to keep the natural immune boosting chemicals flowing in your body. Also check out Podcast 22 titled Self Love, and Podcast 39 Super Size You.

Today, we are doubling down on Happiness by providing 10 actionable ways to keep a smile on your face and those natural immune boosting chemicals flowing in your body, and 10 more ways in tomorrow’s episode for a total of 20 actionable steps towards happiness..

You’re listening to Do This First, a daily personal development podcast that focuses on science backed actionable steps towards your best year ever!  I’m your host Sana. Yesterday, we spoke about Toxic Success and four actionable ways to lean in on the positive factors of goal achievement.Today, we are talking about true Happiness. Happiness is a core aspect of being human. Throughout history philosophers, scientists, and religious leaders have tried to define, and encapsulate what authentic bliss is, and what it’s not.

Toxic Success refers to the achievement of one's goals or objectives at the expense of others in a way that is harmful or destructive. In this podcast episode, we'll unpack the perils of seeking success through toxic tactics and provide actionable steps to step into your own greatness.

Today we are talking about the science behind faith. Faith has long been seen as an intangible with no real scientific merit. However, recent studies have begun to shed light on the potential benefits of faith on health. In this podcast episode, we'll share actionable ways to build your faith muscle, and finally achieve your deepest long held dreams..

Content WarningDefy the odds! These true life stories can be a bit uncomfortable, and even unsettling, but it does show us that nothing is impossible, if you are willing to invest in your development, and work smart. Even the word Impossible says I'm possible.Never give up.

Agility, staying sharp and on top of your game is incredibly important on this journey.  Do not accept perceived limitations  such as money, age, education, culture, career, background, experience and the opinions of others. Instead, use these perceived limitations as fuel to push yourself even harder and prove that you are capable of achieving your goals despite any obstacles in your way. In this podcast episode, we'll share surefire ways to increase mental agility in our lives.

Identify your dreams, pursue them with unwavering determination, and turn them into reality.That quote came by way of Jack Canfield. He is one of the most successful authors and personal development coaches of our time. But it didn't start out that way. As the story goes Jack Canfield faced numerous rejections before finding success with his "Chicken Soup for the Soul" series. In fact, he was rejected by 144 publishers before finally getting a book deal. Despite these setbacks, Canfield never gave up on his dream and continued to persevereIn this podcast episode, we'll explore inspiring stories of unwavering belief, and ultimate success.

Reflecting effectively without judgement is a critical part of embracing the positive power of belief. Self-reflection is a critical component of personal and professional growth. By taking the time to pause, evaluate, and analyze our actions, thoughts, and behaviors, we can gain valuable insights into our strengths, weaknesses, values, and goals. Through self-reflection, individuals can identify areas for improvement and develop action plans to enhance their skills and performance.In this podcast episode, we'll provide actionable steps on how to leverage reflection, and also share six epic flaws in faulty reflection practices..

The Power of Belief is scientifically proven to have a significant impact on an individual's physical and mental well-being. Studies have shown that individuals who have strong beliefs in their ability to overcome challenges and achieve their goals are more likely to experience positive outcomes. In this podcast episode, we'll provide six actionable ways to build the belief muscle, and harness it's unbelievable power.

In this podcast episode we discuss a couple of revolutionary techniques that will help you destress, and improve your overall wellness.

Got stress? Everyone does. In this podcast episode, we'll talk about the four stress languages, and powerful ways of reducing stress while having fun!

Today we're talking about emotional triggers and how to make them work for you instead of against you. We share a compelling case study y way of famed Dutch Painter Vincent Van Gogh, and provide actionable steps to identify, and manage emotional triggers.

Unfortunately, There is a long list of celebrities, business leaders, politicians, and more that have endured embarrassment, ridicule, and even tarnished their legacies due to unfortunately emotional reactions, and decisions.These instances serve as stark reminders of the power emotions hold over our actions and the potential consequences they can have on our personal and professional livesIn this podcast episode, we'll discuss how to take control of your emotional life.

We all have them no matter how optimistic, and positive we may be, there are moments when we wonder, why did I get out of bed today? Lol.. Well, I want this podcast episode to help you turn bad into better every single time. 

Today, we’re talking about failing the right way.Yes, there is such a thing as failing the right way. Failing the right way means embracing failure as an opportunity for growth and learning. It involves approaching failure with a positive mindset and using it as a stepping stone towards success.Featured:NasaAdultingTough MindsetHumilityListen to my unreleased music here

Creative problem solving is an imperative skill to have in life. As we discussed in our previous episode, it can really help you clear the weeds and become more effective in your decision making process.But like anything, there are a couple of pitfalls to watch out for that can hamper our best efforts such. In this podcast episode, we'll discuss the tell tale signs of faulty problem solving, and ways to build your creative problem solving muscle.FeaturedInceptionThe Secret Life of Walter Mitty

You’re listening to Do This First, a daily personal development podcast that focuses on science backed actionable steps towards your best year ever. I’m Sana, your host. Yesterday, we spoke about one of the most exciting tools in personal development, The Bucket List. It’s a great way to amp up your life by filling it with meaningful pursuits, and actions.Today, we’re talking about creative problem solving.Creative problem solving has become such an overused and cliché term that it has lost its true essence and impact. In today's fast-paced world, where innovation is constantly sought after, the phrase "creative problem solving" has been thrown around so casually that it has become diluted and superficial.In this episode, we'll talk about what creative problem solving truly is and how to apply it to your business, work, and life.

The Bucket List has become an inspiration for so many of us seeking to live life to the fullest and making the most of our time on Earth. This heartwarming film, starring two of my all-time favorite actors Morgan Freeman and Jack Nicholson, introduced the concept of creating a list of dreams and goals to accomplish before our time is up.Aspire to inspire before we expire.In this podcast episode, we'll provide actionable steps towards creating the best Bucket list ever, and share some of the top pitfalls to watch out for on your journey to unfathomable success!

In this episode, we are exploring super sizing ourselves by focusing on the things that can truly make a difference in our lives. Like the movie very clearly showed that a diet of junk food will ultimately lead to a substantial increase in weight, and potential health problems. The same applies with our non food lives. What you ingest, and tell yourself especially on a consistent basis will have an impact. Let’s make it a positive impact on ourselves, and others by becoming aware of a couple of mental rabbit holes that do not serve us.

Comfort zones exist for a reason because they provide us with a sense of security and familiarity. They are the spaces where we feel most at ease, where we know what to expect and can navigate through life with minimal stress or anxiety. However, while comfort zones offer a sense of safety, they can also hinder personal growth and limit our potential. Staying within these boundaries for too long can lead to stagnation and complacency. It is only by venturing outside of our comfort zones that we truly challenge ourselves.In this podcast episode we'll explore four unique ways to move past your comfort zones and onto a new adventure!

Obstacles are inevitable in life and can come in various forms. They can be external, such as financial constraints, lack of resources, or societal expectations. They can also be internal, like self-doubt, fear of failure, or lack of motivation.However, obstacles should not be seen as roadblocks but rather as opportunities for growth and learning. They provide us with a chance to develop resilience, problem-solving skills, and determination. Overcoming obstacles allows us to push our limits and discover our true potential.In this podcast episode, we'll share six actionable ways to use obstacles to your advantage.Featured:Phil KnightNikeResilienceMindsetLife Lessons

Rejection gets a very bad rep due to  how it can make you feel. Everyone wants to get the big job, promotion, the exclusive invite  or the romantic partner of their dreams. Rejection, however, is an inevitable part of life that we all have to face at some point. It's important to remember that rejection doesn't define our worth or abilities; rather, it presents an opportunity for growth and self-reflection.In this podcast episode, we'll discuss how to reframe rejection and use it as a stepping stone towards your success!

Yesterday, we spoke about the importance of hope in our lives. It's especially true when we consider all its health benefits and the role it plays in goal achievement.Today we’re going to talk about three small changes that can impact your life favorably forever.I'm not quite sure why, but it seems that most of us are hyper focused on the big changes in life like launching a business, buying real estate, and so on and so forth. But it's actually the small changes that can make a huge impact on our lives in the long term..

Today, we’re talking about Hope. It is a complex and deeply human concept that holds immense significance in our lives. It can be defined as an optimistic belief in the possibility of positive outcomes, even in challenging circumstances. People frequently discuss hope due to its intrinsic connection to motivation, resilience, and overall well-being. In this podcast episode, you'll learn six ways to incorporate hope into your lives and the visible benefits of making hope a habit.

Today, we’re talking about trust issues. When someone expresses that they have trust issues, they are alluding to their difficulties in trusting others due to past experiences or personal insecurities. These individuals may have encountered instances where their trust was broken, leading to a heightened sense of caution and skepticism in future relationships and interactions. In this podcast episode, we'll explore actionable steps to help you get back on track.Resources:The Gifts of Imperfection" by Brené BrownWhat is Trust Issues: The Complete Guide to Overcoming Trust Issues One Step at a Time," by Herman Kynas

Today we’re talking about building trust.  Building trust in a professional context refers to the process of establishing credibility, reliability, and ethical behavior between individuals or organizations. It involves consistently delivering on promises, being transparent and honest in communications, and respecting confidentiality. Trust is vital in professional relationships as it creates a safe environment, enables effective teamwork, and fosters loyalty.  In this episode we'll share 7 strategies to help build trust in your professional and personal relationships..

Research in the neurobiology of empathy has shown that empathy is not just a soft skill, but is actually based in our brain. Studies have found evidence of a neural relay mechanism that allows empathic individuals to unconsciously mimic the postures, mannerisms, and facial expressions of others to a greater extent than those who are un-empathic. Empathy is an invaluable skill especially in problem solving. By putting ourselves in others' shoes and understanding their perspectives, emotions, and concerns, we can foster better communication, which leads to better solutions.In this podcast episode, we'll discuss several ways to build, and apply empathy..

For the most part, we tend to gravitate towards surrounding ourselves with people who agree with our viewpoints for a variety of reasons. Firstly, shared perspectives can create a sense of validation and affirmation of one's own beliefs and ideas, fostering an environment that boosts confidence, morale, and motivation. That all sounds great, but the problem is Yes Men don’t usually really agree with you. They just feel compelled to agree in order to stay on the team or even to just stay in your life. Often, you are either the boss or the more successful friend or sibling. A Yes Man can fear losing their position of trust in your life or might be trying to become your right hand man, so to speak.In this podcast episode, we'll discuss key traits of the Yes Man, and identify ways to manage this tricky relationship. We'll also discuss strategies on creating a more honest, and transparent environment.

Today, we are talking about the one skill that can make or break your goal achieving efforts. Self confidence Self-confidence is a fundamental aspect of one's character that is rooted in a deep sense of belief and trust in oneself. It goes beyond merely having a positive mindset or feeling assured in certain abilities; rather, it encompasses an unwavering faith in one's own worth and capability to navigate through life's challenges with resilience..In this podcast episode you'll learn how to build self confidence until it is an ingrained habitand the role of inherent bias in decision making.

In today's Do This First, a daily personal development podcast, we're focused on building, and managing key relationships on your path to goal achievement. We identify four relationship types you should build, and three toxic patterns that need to be managed. We also talk about the one skill that can make a big difference.Featured in this episode:Relationship buildingRelationship managementIdentifying relationship typesSelf CarePositivityManaging negativity

In this podcast episode we will simplify the elusive success mindset.You'll learn the six stages of success, and key habits to cultivate .Are you familiar with the uncomfortable stage?Featured:ResiliencePlanningPerseveranceValuesPassionGoalsWork EthicMeasurable outcomesAgility

Like an opinion, everyone has one, everyone has an inner critic. It’s the pesky internal voice or thought process within ourselves that consistently judges and evaluates our actions, behaviors, and achievements. This critical inner dialogue often manifests as a constant stream of negative and self-deprecating thoughts, highlighting perceived flaws, mistakes, and shortcomings. In this podcast episode, you'll learn that your inner critic is not so bad after all..dothisfirst.life

We live in a world where we want easy answers to the complexities of life because we are constantly bombarded with information and faced with numerous choices on a daily basis. The fast-paced nature of our society has conditioned us to seek quick solutions that require minimal effort and thought. We crave simplicity and convenience, often overlooking the depth and intricacies that lie beneath the surface.However, life is rarely straightforward or predictable. It is filled with uncertainties, contradictions, and paradoxes that cannot be neatly packaged into simple solutions. The complexities of human emotions, relationships, and personal growth cannot be easily distilled into a set of rules or formulas.Manifestation is one of those easy answers that many have considered and even embracedFeaturedSamuel GoldwynThomas EdisonCharles DuhiggDavid AllanCal NewportTimothy FerrisPragmatic Optimismdothisfirst.life

The art of compromise is a strategic skill that requires adept negotiation and the ability to find common ground in conflicting viewpoints. In a professional context, compromise refers to reaching mutually satisfactory agreements in order to drive collaboration, resolve conflicts, and achieve organizational goals.in this podcast episode we'll learn about when we should compromise, and how to do it artfully. We'll also look at when we should not compromise, and the essential skills needed to broker a compromise successfully. Featured;TactEmotional IntelligencePatienceGetting to Yes: "Crucial Conversations: dothisfirst.life

In this episode, you'll learn the art of talking It out. When to do it, how you should, when to compromise, and when to cut your losses.This approach acknowledges that open discussion is an essential component of effective problem-solving and decision-making. By exchanging thoughts and perspectives we can express our concerns, share insights and emotions, and actively listen to each other's points of view. 

Today we’re talking about Self-love, which in the scientific world is known as Self Positivity Bias. It sounds like a bad thing, but it is not.It can be defined as the practice of nurturing and valuing oneself, both mentally and emotionally. It is an essential aspect of personal development that involves accepting, respecting, and appreciating one's own worth. Engaging in self-love promotes positive mental health and overall well-being... dothisfirst.life

In this final series installment you'll learn about the "bad" habits that can actually power up your mornings to the ultimate levels of productivity, and efficiency. We'll talk about successful morning habits of a couple of top CEOs, and one that sings Taylor Swift songs in the morning lol..In every episode we provide science backed actionable steps to help make this your best year ever!

In this episode you'll learn about a highly effective strategy that will improve you overall if you do it every morning. There's also a horrible morning habit the vast majority do that can hurt your health. Do you reach for the snooze button on your alarm in the morning?Recent research findings may surprise you concerning snoozing. After this podcast episode, you'll have a couple of suggestions on how to make your mornings count, and what not to do, and why.Read a full transcript of this podcast episode on dothisfirst.life.

Yesterday, we spoke about a potent slayer of dreams stagnation. Today we are talking about taking calculated risks which is a must to move life forward.. In this podcast episode, you'll learn:What is a calculated riskHistorical examples of calculated risksThe benefits The perilsHow to apply a sound decision making model Featured Resources:Thinking, Fast and Slow" by Daniel Kahneman "The Lean Startup" by Eric RiesPsycho-Cybernetics-Dr. Maxwell Maltz

Today we'll discuss how to slay one of the biggest killers of dreams stagnation.We'll share what stagnation really looks like in the personal and professional areas of life.We'll also provide research backed actionable steps to move your life forward.Featured:"The War of Art" by Steven Pressfield"Mindset: The New Psychology of Success" by Carol S. Dweck

You’re listening to Do This First, a daily personal development podcast that focuses on science backed actionable steps towards your best year ever!Today we’re talking about time management. Time management refers to the ability to effectively and efficiently allocate, utilize, and prioritize one's time in order to achieve optimal results in both personal and professional pursuits. It involves consciously planning and organizing tasks, setting realistic goals, and adhering to predetermined deadlines.Featured:The Eisenhower MatrixPrioritizationProcrastination