Do Life Better Podcast - Episodes Tagged with “Self Talk”

96: The Power Of Hope - Feel Good Friday

Dave Jorna — Fri, 12 Apr 2019 05:00:00 +1000

Do you wish or hope for things to work out?

It turns out that there is a big difference between the two. One is a form of a victim mentality and the other is a survivor mindset.

During this Feel Good Friday, I’ll share with you the power and outcomes of being hopeful and how to increase your levels of hope.

Please share it with on social media and tag me @davejorna and @dolifebetterpodcast

You can follow me on Instagram at [@davejorna](www.instagram.com/davejorna) and [@dolifebetterpodcast](www.instagram.com/dolifebetterpodcast). To contact us about retreats, leadership training and workshops visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out there and do you life even better.

93: Your Self Awareness Determines The Success Of Your Self Improvement - Solo Round

Dave Jorna — Mon, 01 Apr 2019 05:00:00 +1000

If you have been wanting to make improvements in your life such as health, mindset, mental health, career, relationships, or anything else but aren’t making the gains you are hoping for, then a large part of that comes back to your self-awareness.

Without self-awareness, you end up trying to create the ideal you, but not knowing what to improve, or how to improve, why you do certain things, when you do them, the outcomes you create from certain choices, habits, decisions and behaviors. It simply won't work.

Your self-awareness determines the success of your self improvement.

During this solo round, I'll share with you the habits and strategies to help you increase you self-awareness so that you can gain greater improvements in your life and enhance your relationships and level of success.

Challenge for the week: choose one area mentioned in this episode to improve your self-awareness.

Please share it with on social media and tag me @davejorna and @dolifebetterpodcast

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out there and do you life just that little bit better.

90: Change Your Self Talk To Change Your Life - Feel Good Friday

Dave Jorna — Fri, 22 Mar 2019 05:00:00 +1000

The most important, influential, life-changing, mood affecting conversations you will ever have, are the ones you have with your self at each moment of every day.

So then, what is your self talk like? Is a lot of your internal chatter focused on overthinking, picking out the negatives in all situations, is it judging and labelling yourself, or do you focus on what is helpful such as the positives, the lessons and your goals

You see, since your mind is most likely in constant chatter, this self talk influences and even determines your mood, your confidence, your resilience, how likely you would be to take positive risks, the way to see and engage with your family, friends and colleagues, whether you are someone who chases after your dreams and ambitions or whether you spend your time waiting and hoping that things will turn out in your favour.

Ultimately, your self talk creates the lens through which you see yourself and the world, and this lens changes everything.

After all, it’s not what happens in your life that is important, instead it's how you interpret what happens and how you respond that makes the difference.

If you want to change your life, start by changing your internal dialogue.

This Feel Good Friday will give you the tips and habits you need to improve your self talk.

Please share it with on social media and tag Matt @mattgriggs and me @davejorna and @dolifebetterpodcast

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out there and create a great day.

Bonus Episode with Tobias and Eli: Love, Being Happy and Gratitude

Dave Jorna — Sun, 24 Dec 2017 17:30:00 +1000

Tobias and Eli join us for a very special bonus episode where they share with us about love, being happy and gratitude. We will return with our normal episodes in the New Year.

Challenge for the week: focus on spreading love and happiness, and spending time in gratitude.

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep 14 - Adventure, Finding Yourself and Comfort Zones

Dave Jorna — Mon, 11 Dec 2017 05:00:00 +1000

Our guest on today's episode might sound familiar - that's because he's our voice over guy. Adam, or Burnsey as he's more affectionately known, was a part of our team in 2016-17, before departing on a world-wide trip with his wife, Jade. Not only are they heading overseas, but they're finishing their jobs to live abroad for 14 months.

A key inspiration for Adam is to live in the present. He shares that throughout his life, he's just gone through the motions, moving from one thing to the next. It's easy to do. For Adam and Jade, their trip is an opportunity to take time away from the busy-ness of work and study and be present to one another and to others.

There's a lot of different reasons to travel. Many young people embark on a gap year. There are thousands of travel blogs and Instagram accounts detailing people's travels. It's common for people to travel to find themselves.

For Adam, it's not about finding himself, or fitting it in while he's young or before he has kids. He speaks about being present in the moment and in the world. He talks about experiencing life through the eyes of other cultures and people. And he talks about service, giving of his time and gifts to others.

Have you ever thought how odd the concept of "finding yourself" overseas is? If you can't find yourself at home, how are you going to find yourself overseas? Definitely, through the experience of travelling, you might learn a different side of yourself, or it might shape you in different ways. Yet, you are who you are wherever you are.

This doesn't mean that travel is meaningless. As Adam shared, there is incredible meaning in being present, in learning from others and in seeking ways to serve.

What are the two things that would make this trip successful, rewarding and fulfilling for Adam?

Being able to push outside of his comfort zone and to interact and learn from other people and other cultures.
Being able to slow down life in order to focus back on his core values.

Sure, those are things that Adam could do at home, but as he points out, it's about your intention. What's your intention about doing things? With travel, you can just make it about finding yourself, or you could make it about making the most of the different people and places you encounter.

As Adam candidly shares, this wasn't an easy thing to plan. He experienced a lot of fear and nervousness about quitting his job and sacrificing other things to make their trip a reality. But as he points out: "anything in life where we want to have that growth, where we want to push ourselves in new space of doing life even better, there needs to be those experiences where we push ourselves and we're out of our comfort zones."

What are the three things Adam wants to have as his daily focus while he's away:

Putting people ahead of tasks.
Being more grateful.
Pushing out of his comfort zone more.

Challenge of the week: you don't have to go overseas to find yourself, you create yourself right here and right now. What are the three things you can focus on each day of this week?

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep. 13 - Focusing Your Mind to Create Better Outcomes

Dave Jorna — Mon, 04 Dec 2017 05:00:00 +1000

Our team has been travelling a lot as we close out the year - and each team member uses a different travel routine. Dave usually tries to make the most of travel time by getting work done, but one time he decided to give himself a break. Ten minutes into a movie, Dave realised he had no idea what the movie was about. He was staring at the screen but his mind wasn't processing what exactly was happening!

Maybe you've had a moment like that before - your mind has blanked, or you haven't been able to focus in? What's actually going on when this happens?

Dave asked himself that question and he realised he was carrying a feeling of guilt. Turns out, Dave was travelling on Mother's Day and he was feeling bad for not being home to celebrate with his wife and boys. He was so concerned about not being at home that he couldn't even focus on the movie.

Dave tried to process what he was doing and by questioning the feeling of guilt that he had. NOTE: Dave allowed himself to sit with the feeling of guilt. This helped him to examine what was important about the guilt he was experiencing and to determine that next time he can plan not to be travelling on Mother's Day.

Even after processing and questioning what we're feeling or experiencing, we might still find ourselves distracted. What can we do to refocus our attention?

Suggestions, tips and advice for practising mindfulness:

try mindful listening: play a song and listen to individual parts of the song: focus on the sound of the guitar, then the sound of the drums, then the bass, etc.
if your mind wanders, its OK, just bring your attention back to the mindfulness practice you're using - this actually helps you more because you're working out your brain.
you can use your three senses: take a deep breath, then count five sounds you can hear, then count five things you can feel right now, then count five different things you can see; this helps especially with anxiety.
body scan: work from your toes to the top of your head and focus on the different sensations you feel in each part of your body.
focus on your breathing or your thoughts.
apps for mindfulness: Smiling Mind, Headspace and Calm.
try different things and find the one that works best.

Have you ever crammed for the last 10 minutes before an exam? Try doing mindfulness instead. Even just sitting and breathing will create a more calm and present state, which will help you focus better during your exam.

Benefits of practising mindfulness:

decreases violence and aggression
grows the part of your brain that deals with stress and anxiety
helps you remember and learn more
helps you feel more compassionate towards yourself and others
reduces procrastination
improves overall focus and attention
increases resilience

It sounds counterproductive, but spending time doing mindfulness actually leads to clearer, more focused activity afterwards.

Challenge of the week: each day this week, try a different form of mindfulness. Create a reminder on your phone that reminds you to do mindfulness each day.

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep. 12 - How One Small Action Can Create Massive Impact

Dave Jorna — Thu, 30 Nov 2017 05:00:00 +1000

On today's podcast, we're joined by one of our team, Rhiannon. Recently, Rhiannon was preparing for an exam at a cafe at uni, when she noticed there was a girl at the counter who seemed quite anxious. It turned out the girl was shortchanged and empathising with the stress that this girl could have been feeling (remember, it's exam time) Rhiannon stepped up to help her out.

Maybe for this girl, it became more than the coffee. Maybe it created extra positivity for her, that flowed into her exam and maybe even further. Maybe she was able to share positivity with family and friends when she got home later that day. Maybe even everyone who saw Rhiannon help out became inspired to think about the positivity they could also create.

Even by doing the smallest acts of kindness, we have the power to change someone's day. Maybe it could be towards a stranger, like in Rhiannon's story, or it could be a random act of kindness for a friend or family member or loved one.

Of course, we come away feeling good about the positivity we've shared. More than just getting the "warm and fuzzies", random acts of kindness can help us grow. Doing positive things for others:

helps our self-esteem grow
builds confidence and
creates a deeper sense of happiness

Doing one random act of kindness helps us grow in courage and bravery. Maybe you have had the situation where you've seen someone needing help and you've asked yourself, "Do I or don't I?" Stepping up in that one moment will give you the courage and the bravery to do it again. And, by doing it once, you'll be able to find more opportunities to help and serve others.

For the person receiving the random act of kindness, maybe they get to feel better too? Maybe they come away feeling validated, valued and acknowledged. Often, we don't know everything that's going on in someone's life and this one simple kind act could be the thing that turns their day around.

Even research has found that if you do a favour for someone, you're likeability increases for that person you do the favour for. You would think that being asked to do things by someone else would create a negative view of them, but we actually like people more when we do things for them.

Obviously, we don't just do random acts of kindness just for ourselves - but there are a lot of positive outcomes we get from them too, which makes doing random acts of kindness even more important!

Challenge for this week: look for opportunities to do a random act of kindness for someone else - and if that opportunity that doesn't come up, do something for a family member, friend or loved one.

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep. 11 - The Power Of Assumptions

Dave Jorna — Mon, 27 Nov 2017 05:00:00 +1000

You probably make more assumptions more than you realise. That statement alone is an assumption, though it holds true for the average person.

We all do it. Someone doesn’t return a text, so you think that something is wrong or that you have upset them. Or, someone asks if they can have a chat and immediately you get nervous thinking that you’ve done something wrong or that they have some bad news. Or, you’re cut off while driving or someone pushes in while you’re lining up and you start thinking they are rude.

But, what if something else was really happening for the other person? What if they weren’t just being rude but had a good reason behind their behavour? Maybe instead of pushing in, they made an honest mistake by not realising that you were lining up. Or, the person who cut you off while you were driving was rushing to hospital to see a family member. Would you forgive them and be more compassionate if they had a reasonable explanation? Probably.

Getting caught up in an assumption can also cause you much more worry and anxiety than needed, and generally it’s all for something that may in fact be completely untrue.

A lot of the time, jumping to conclusions creates negative outcomes, both for you and the other person involved.

We often carry stories about other people, their motives and their behaviours. And again, a lot of the time these stories are negative and untrue.

However, when you catch yourself making an assumption, there are a few simple steps you can take to reduce the anxiety or needless worry while also increasing compassion towards the other person. These same steps can also be used to reduce unhelpful anger that is caused from an assumption.

How to check your assumptions:
Stop and take a breath.
Ask yourself these questions:
What is the assumption I am making?
Is this based on evidence (eg. have you checked) or is it just my thoughts and perception of this event?
Then, list 3 other possibilities for what is happening.
Finally and when possible, check in with the other person involved.

Challenge for this week: check your assumptions. Every time you catch yourself making an assumption think of 3 other reasons or possibilities.

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep. 10 - How To Create Real, Lasting Happiness

Dave Jorna — Thu, 23 Nov 2017 05:00:00 +1000

You may have noticed if you’ve had any big accomplishments, success or wins in your life that it is easy to experience the joy of that moment. But have you ever sat with the joy or gratefulness or satisfaction of the small moments?

One of our team members, Adam (who is also the voice you hear on the Intro and Outro of the podcast) just submitted his last assignment for a Masters Degree in Business Administration. It’s a huge accomplishment for him and he sent out a group message to all our team thanking us for supporting and encouraging him. As we congratulated and celebrated with Adam, Jared gave him some really important advice: remember to stop and smell the roses. What he meant was to stop and let the moment wash over him, to stop and sit in that moment. To savour the moment.

Maybe you can think of your biggest accomplishments or significant moments: getting a good grade on an assignment you’ve worked really hard on, or being offered a job you really want, or getting married or having kids. It’s easy in these big moments to experience the joy and satisfaction.

It’s not only in the big moments that we can experience this joy or satisfaction. It can happen in little moments too. Sometimes we just rush through these moments. We can experience the joy, but skip quickly into the next thing. Or it might feel like a small or insignificant moment compared to the other big things we need to get done that we don’t allow ourselves to experience that small win. We might feel like we don’t deserve to enjoy that little moment because there are other more important things to be concerned with. We can enjoy the everyday interactions: a good class, a quality chat, a scenic drive. These moments are worthy of satisfaction.

This might seem contrary to the message we often hear, that to be successful you should never be satisfied. Yet research has shown that high performers do have success because they do savour more. It makes sense that when you’re happier you perform better and it follows that if you perform better you can achieve more. If we keep looking for the massive celebration moments, we can overlook the little moments and miss opportunities to savour.

Quick note: savouring and gratitude are different. They are both positive practices. The difference is that gratitude is about looking back or looking forward on a moment to remember or foresee that positivity, as well as being thankful for opportunities and other things in your life. Savouring is about prolonging the positivity of a moment. For example, Dave’s family practice gratitude at dinner time, where Dave, his sons and his wife express thankfulness for something that has happened. Savouring, for Dave in that moment, is sitting with and feeling the warm and fuzzies as his sons share their gratitude right there and then as it is happening.

This is really simple to do. For Dave, savouring that moment with his sons doesn’t require him to start meditating but simply to be really present in that moment. To fully allow himself to experience the joy or pride or positivity of hearing what his sons are thankful for. Try not to turn that moment into something bigger, simply give yourself 20 seconds, breath deeply and allow the moment to circulate in you.

The long term effects of savouring a moment for just 20 seconds can actually change your brain and rewire it in a way that allows you to be more positive. This leads to greater satisfaction, fulfilment and confidence. It actually becomes easier for your brain to go to a positive place quicker and more easily. Its like when you’re looking for new shoes or a new car - you start noticing that shoe or that car everywhere you look. Your mind becomes more attuned to it. Savouring has the same effect, you become more attuned to positive moments. Your enabled to be more positive.

Challenge for this week: set a reminder in your phone to go off every morning that says: “savour the moments”. Let it remind you when you experience a moment of joy to sit with it for just 20 seconds.

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep. 9 - Unlocking Your Inner Strength with Matthew Ames | Part 2

Dave Jorna — Mon, 20 Nov 2017 05:00:00 +1000

Dave and Jared continue the conversation with Matthew Ames. Here are some of the key points from Dave’s interview with Matthew:

It’s ok to experience negative emotions.
Be open to others who see something for you that you don’t see for yourself.
The single biggest predictor of whether you will get through adversity is the quality of relationships you have with those people who are close to you.
It takes a village of people to make something possible.
We greatly underestimate the ability of young people to be able to do things. We can have more patience to teach young people how to do things and to empower them.

Four of Matthew’s biggest learnings:
Things are how they are, this acceptance creates a foundation for peace.
Understand your why, your purpose behind why you do what you do.
The positive attitude you need to execute and to identify opportunities, especially when things aren’t going your way.
The value of relationships.

What does Do Life Better mean to Matthew: love yourself and love others.

Challenge for the week: ask yourself the question, are you happy with the relationship you have with those who are close to you? And if you’re not, what are you going to do about it?

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep. 8 - Unlocking Your Inner Strength with Matthew Ames | Part 1

Dave Jorna — Thu, 16 Nov 2017 05:00:00 +1000

Matthew Ames was 39 years old when he was struck with illness. It started with just a sore throat but worsened to the point that he eventually ended up in the Hospital ER, where the last thing he remembers was describing his symptoms to a nurse before being placed in an induced coma.

His doctors soon discovered he had a strep infection which had entered his bloodstream. Matthew had a 1% chance of survival and his doctors and family were left with just one option: amputate all of his limbs.

Can you imagine what it would be like to go from riding a bike into work and renovating your own house, to lying in a hospital bed with no arms and no legs? Matthew couldn’t.

Here are some of the key points from Dave’s interview with Matthew:

You don’t know what you can do until you do it. We have an inner strength in us and we don’t realise how deep it is until we face something significant.

Matthew’s wife was faced with the decision of whether or not to amputate Matthew’s limbs. Knowing who Matthew is and knowing that her role in their family would dramatically change, she made the call to amputate. Do you have people in your life like Diane who you would trust with your life in their hands? People who have your best interests at heart? People who can be selfless when it counts?

Initially, while in Intensive Care, Matthew was focussed on survival. He would set himself 24-hour goals. When things get tough, you can focus on those small things you can do right now.

Matthew’s strength to work on those goals came from his deeper “why”: wanting to get home. What is the deeper meaning or purpose behind why you want to achieve, do or have something? When you focus on that, you’re able to have greater motivation, focus and willingness.

Keep trying different ways of doing something. This is the only way to learn whether something will or won’t work.

Sometimes we get caught up focussing on the bigger picture. When you’re trying to achieve something or have something, concentrate on the smaller parts, step through the process and focus on what you can do, this will help you not get overwhelmed.

It is ok to fail. Fail quickly, but also fail safely. Plan things out, think things through and make an honest (and safe) attempt.

The second part of this interview will be our next episode.

Challenge for the week: find one main thing that inspired you from this interview and use that as motivation for this week.

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep. 7 - Overcoming Procrastination With Necessity

Dave Jorna — Mon, 13 Nov 2017 05:00:00 +1000

It’s springtime, meaning the Jacaranda trees are in full bloom, reminding Dave of his time at uni - and of exams!

How well do you prepare for exams? Are you like Dave and leave it all to the last minute? Cramming the night before doesn’t always lead to the best results. When you’re tired and stressed you can’t give study - or anything else for that matter - your best.

Many of us procrastinate. But there is something we can do to when to redirect our focus. Get to know your “WHY?”. Make the connection between what you’re doing and where you want to get to. For example, Jared didn’t do great at Study of Religion when he was in high school. But when he got to uni that changed because he was focussed on becoming a great Religion teacher.

Sometimes it’s easy to get energised and focus in on what you’re doing. Sometimes it’s easy to connect with the why. But other times it can be hard, monotonous or even boring. What can help is connecting our “WHY?” to a “WHO?”. This creates a sense of necessity: I need to do this because of this greater goal. So, by doing this I get closer to becoming the person I want to be and/or because of the influence I get to create for others.

A quick hack is before you begin a task or job, spend a minute bringing to mind who you’re doing it for. This helps you connect to that deeper purpose or reason underlying the task and creates greater motivation and desire to work towards completing it.

Another way of looking at it is by doing the task or job, what will it bring you? For example: doing ten minutes extra study - what could that bring you? Well, it could bring you better results, which could bring you to a university course you want to get into, which could bring you to a job you love, which could bring you to a position where you can create a positive influence for many more people. It all connects in the end.

Another quick hack: every 45-50 minutes take a 2-5 walk or break and then come back to what you’re working on but do some deep breathing first to connect to that deeper meaning, the why, for who and what it could bring you.

Challenge for the week: when you sit down at your desk to study or work, or when you’re about to begin a task, spend one or two minutes to close your eyes, do some deep breathing and ask yourself who or what needs am I doing this for right now?

Extra challenge: set yourself a reminder on your phone at the start of each day that says “Who needs my A-game the most right now?"

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message.

Now, go out and create a great day.

Ep. 6 - Failure vs Success

Dave Jorna — Thu, 09 Nov 2017 05:00:00 +1000

Have you ever made a mistake? Jared accidentally left behind a microphone stand after a retreat day at a school 3 hours away. Was it a failure?

As we get older, we start to see failure as a bad thing. But it doesn’t have to be. Through our mistakes, we can actually learn how to do things differently or even better. We can turn failure into success and we can even become good at failing.

It’s all about not believing our thoughts. When you experience a failure, you might experience one of three responses. The first is fight - where you might assign the fault to someone or something else. The second is flight - which is avoiding those things or people that caused the mistake. These are both negative responses and we can’t learn or grow from them.

The third way is to reflect on the situation. There are a few ways you can be more reflective of your failings:

You can acknowledge the things you did do well, even if you didn’t get the outcome you wanted your left with a series of things that you can focus on next time to do that thing even better
By discussing with someone what you could have done better, you can identify other options to succeed next time.
By journalling about the situation, you can process what happened and even give yourself advice about the situation.
Lastly, you can talk to yourself. You can see things from a different perspective by talking to yourself in the third person.

By reflecting on failure we can actually get excited about it because we now have new information to have more success in the future. Even big companies like Apple and Google reward staff who make mistakes because it helps their companies grow and become even more successful.

Before Thomas Edison invented the light bulb, he found 10 000 ways not to invent the light bulb! In his words, “There’s a way to do it better - find it!”

Challenge for the week: write down “learning or success” and display it somewhere visible you will see it often as a constant reminder for yourself to reframe your thinking and see each failure as a learning moment or a success in helping you do life even better.

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Remember to subscribe to, rate and review the podcast to help spread the do life better message to more people just like you.

Now, go out and create a great day.

Ep. 5 - The People You Need In Your Life

Dave Jorna — Mon, 06 Nov 2017 05:00:00 +1000

You are the average of the five people you associate with the most.

Your income, values, beliefs, aspirations, confidence, and more are directly related to the five people you spend the most time with.

When you spend time with people who are negative, who hold themselves and others back and who treat others poorly, you are most likely to become that way yourself. However, if you seek out those who are positive, inspired, excited, have high aspirations, chance are you will end up like that too.

How are you going with your five people? You get to choose who you associate with the most, so choose well.

We are not saying to remove negative people from your life because you can still be there for them, support and encourage them. What we are saying is choose to spend more time with people who are good for you, people who are a great positive influence in your life.

Seek out those who believe in you, who see the greatness in you and who see what your capable of now and who you can become.

Challenge for the week: contact someone who is a positive influence in your life and spend more time with them.

To contact us about retreats, leadership training and workshops, visit www.projecthatch.com.au or email us at hello@projecthatch.com.au.

Now, go out and create a great day.

Episode 4: Is it a stress or a challenge? Your answer changes everything.

Dave Jorna — Thu, 02 Nov 2017 05:00:00 +1000

When you call a difficult moment a stress, your brain’s capacity to think clearly, creatively and positively is dramatically decreased. Therefore, when you are stressed, your performance suffers. For example, the emails or assignments you are trying to write wouldn’t be to your highest standards.

Instead, if you call that same moment a challenge, your brain steps up to the task. Chemicals are released into your brain and body which help you perform better. You think more clearly, you are more focused, positive and creative.

Next time you feel stressed, remind yourself that it is a challenge, not a stress. Set yourself some fun, challenging, rewarding goals to help you perform better. For example, instead of being stressed about doing house work, put on your favourite music and see how much cleaning you can get done before the songs end. Or, instead of stressing about having to reply to 10 emails during a 10 minute break, challenge yourself to do only five now and to make them as positive and clear as possible.

The words you tell yourself make a big difference. Choose well.

Thank you for joining us for another episode on the Do Life Better podcast.

Remember to leave a rating and a review in the podcast app or in iTunes.

You can follow us on facebook.com/projecthatch or instagram at project_hatch.

You can contact us or find out more about our retreats, leadership programs, workshops and teacher training at www.projecthatch.com.au or hello@projecthatch.com.au.

Now go out there and do life even better!

Episode 3: When Positive Self Talk Isn't Very Positive

Dave Jorna — Mon, 30 Oct 2017 05:00:00 +1000

Positive self talk could actually be working against you, unless you did it correctly.

When you use false positive self talk, your brain knows that you are making it up, so it doesn’t work. An example is when you tell yourself, “You are awesome so you will nail it!”. However, deep down inside you know that you are just making up that statement to make you feel better, and so it doesn’t work.

Instead, if for example you are worried about low confidence and not being accepted, find moments from the past when you did succeed, when you were confident, and when your were accepted. Then, use these moments to remind yourself that you do have what it takes, because you’ve done it before.

When you use these evidence based memories as the basis of your positive self talk, it is far easier for your brain to believe you because it is connected with real events and real emotions.

So, allow your positive self talk to be, “I’ve got this because of the time when I … .”

Connect your real positive self talk with a power pose to create an even bigger boost in confidence. A power pose is when you take up as much space as possible, like a ‘Super-Man’ pose. More on the power pose another time.

Your challenge: set a reminder in your phone that says, “I’ve got this because …”.

Leave a rating and review in the podcast app or on iTunes as a way to help these messages reach more people just like you. If you leave a review, we will give you a shout-out on an upcoming episode.

You can follow us at facebook.com/projecthatch and instagram @project_hatch.

You can contact us at www.projecthatch.com.au and hello@projecthatch.com.au

Thank you for joining us!