Ep. 80 - Quick Ways to Go From 0 to 1: Think Things Once; The Two-Minute Rule

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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הוסף לפני five שנים

תוכן מסופק על ידי Kari Watterson. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Kari Watterson או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.

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Pulse | Love On The Spectrum, Season 3 | Million Dollar Secret 20:31

לפני 7 ימים20:31

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רשימות

לייק

אהבתי

20:31

Ari Romero & Cole Delbyck share everything you need to know before diving into the dramatic new hospital series, Pulse . Then onto Season 3 of Love On The Spectrum , where we pick up with favorites from past seasons and some new faces, too. Finally, we get the latest from the high stakes competition series, Million Dollar Secret . Follow Netflix Podcasts for more and read about the titles from today’s episode exclusively on Tudum.com .…

לפני שנה 10:35

MP3•בית הפרקים

What if you could tap into momentum as an energy source to shift your state and start moving—without relying on motivation?

In this episode, I break down two simple but powerful productivity hacks—inspired by David Allen’s Getting Things Done methodology—that will help you:

✔ Reduce mental friction and stop thinking the same thoughts on repeat
✔ Get small but nagging tasks off your plate so they stop weighing you down
✔ Use momentum as an energy source to go from stuck to activated
✔ Leverage Newton’s Law of Inertia to shift your internal state and make starting easier

You'll also get a quick activation challenge you can use anytime you feel frozen, stuck in resistance, or needing to change your internal state quickly.

What You’ll Learn in This Episode:

The Think Things Once principle and why it reduces mental load
The Two-Minute Rule and how it rewires your brain for momentum
Viewing momentum as an energy source you can create
Why resistance is also energy, but working against you—and how to flip it
How Newton’s Law of Inertia applies to motivation and getting unstuck
The Five Two-Minute Challenge—a fast way to shift your energy and prime your brain for action

Cited in this episode:

Getting Things Done: The Art of Stress-Free Productivity by David Allen

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Intro/outro music by JMW
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Life isn't meant to feel so hard. See how your thinking is keeping you from the life you want. $39 coaching sessions. To book a call, visit KariWatterson.com.

Website
Instagram: @kari_mindsetcoach
LinkedIn

96 פרקים

#Self-Improvement #Kari Watterson #Mindset #Personal Growth #Transformation #Change Your Life #Lifecoach #Fitness #Podcasting Education #Mental Health #Action #Thoughtworks #Succession #Dreams

Ep. 80 - Quick Ways to Go From 0 to 1: Think Things Once; The Two-Minute Rule

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

published לפני שנה

שתפו

MP3•בית הפרקים

What if you could tap into momentum as an energy source to shift your state and start moving—without relying on motivation?

In this episode, I break down two simple but powerful productivity hacks—inspired by David Allen’s Getting Things Done methodology—that will help you:

You'll also get a quick activation challenge you can use anytime you feel frozen, stuck in resistance, or needing to change your internal state quickly.

What You’ll Learn in This Episode:

The Think Things Once principle and why it reduces mental load
The Two-Minute Rule and how it rewires your brain for momentum
Viewing momentum as an energy source you can create
Why resistance is also energy, but working against you—and how to flip it
How Newton’s Law of Inertia applies to motivation and getting unstuck
The Five Two-Minute Challenge—a fast way to shift your energy and prime your brain for action

Cited in this episode:

Getting Things Done: The Art of Stress-Free Productivity by David Allen

---
Intro/outro music by JMW
---
Life isn't meant to feel so hard. See how your thinking is keeping you from the life you want. $39 coaching sessions. To book a call, visit KariWatterson.com.

Website
Instagram: @kari_mindsetcoach
LinkedIn

96 פרקים

#Self-Improvement #Kari Watterson #Mindset #Personal Growth #Transformation #Change Your Life #Lifecoach #Fitness #Podcasting Education #Mental Health #Action #Thoughtworks #Succession #Dreams

כל הפרקים

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Ep. 96 - When Life Feels Hard & Unbalanced: The Want of an Interesting Life 19:47

לפני 5 ימים19:47

19:47

What if the reason life feels so heavy right now isn’t because it’s hard… but because it’s the only thing in focus? In this episode, we explore what happens when the little things—like chores, emails, or keeping up with life—start to take up too much space… and how the antidote might not be better time management or efficiency, but something much more nourishing: Letting yourself want more. You’ll hear: A story from coach Jody Moore that reframes why the small stuff feels so big A perspective shift using the “energy pie chart” metaphor Why trying something new (even small) can dramatically recalibrate your inner world Laura Vanderkam's Tranquility by Tuesday Rule #6: One big adventure, one little adventure Jesse Itzler's take on the ancient Japanese ritual, Misogi, and how bringing identity-expanding challenges will dramatically enrich your life What happens when your life becomes more interesting to you Whether you’re stuck in the loop of productivity pressure, overwhelmed by daily logistics, or just craving something that feels more like you , this episode is your invitation to reclaim a piece of your life that’s been waiting. Listen if you’ve been thinking: “Why does everything feel so hard lately?” “I miss feeling excited about something.” “I’ve been managing life, but not really living it.” Key Prompt from the Episode: What would you love to give a little more of your pie chart to this week? Cited Resources: Better Than Happy Podcast by Jody Moore Tranquility by Tuesday by Laura Vanderkam How Jesse Itzler Incorporates Misogi Into His Life Episode 65 of The End of the Day Podcast with Career & Confidence Coach Ken Li: Finding Your Worth Beyond Societal Expectations Ken Li (Career & Confidence Coach) If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

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Ep. 95 - The Craving-Reward Habit Loop 28:45

לפני 15 ימים28:45

28:45

What makes a habit sustainable—one that makes you excited to build? It’s not just about discipline or consistency. It’s about what your brain wants to come back to. And that comes down to choosing the right craving —and satisfying it well . In this episode, we re-explore James Clear's four-part habit loop— cue, craving, response, reward —with a spotlight on the craving–reward connection that changes everything. Because when you choose a craving that reflects your deepest yearning —and pair it with a reward that truly satisfies that yearning—you create a loop that doesn’t just help you show up… It becomes a loop you want to repeat. That’s what makes a habit feel easier to stick with, because you know in the process you're satisfying an internal yearning that's been seeking resolution for some time--and has been a bottleneck of sorts in your life. In this episode, we explore: Why craving is the most powerful part of the habit loop How to make your craving honest, compelling, and identity-expanding What it means to satisfy a yearning vs. just check a box The unexpected reward of stillness, silence, and internal ease Why some habits quietly drain you—and how to shift them Several real-life examples of potent cravings-rewards to help you see how you can apply this in your own life How this work actually helps you live more freely and fully Reflection questions to take with you: What is the true craving underneath the habit I want to build? If I slow it down… what am I really yearning for in this area of my life What kind of reward would satisfy that craving deeply enough that I’d want to come back to it—not just once, but over time? What would shift if I started designing habits around my energy , identity, and freedom —not just my to-do list? How could I anchor my next habit in a reward that feels like a return to myself? Cited Resources Atomic Habits by James Clear James Clear's Article Bank How to Start New Habits That Actually Stick by James Clear The Habits Guide: How to Build Good Habits and Break Bad Habits by James Clear If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

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Ep. 94 - Gently Strong 12:38

לפני 17 ימים12:38

12:38

For so long, we’ve been taught that strength looks like pressure. That discipline has to hurt. That if we ease up, we’ll fall behind. But what if there’s another way? In this episode, I explore the idea of Gently Strong —a quiet, rooted power that doesn’t rely on cortisol, perfectionism, or overperformance. Whether you once identified as high-capacity and are rebuilding after burnout, or you’ve never quite felt “strong” in the way the world defines it, this conversation is for you. We’ll talk about: Why traditional strength often leaves us depleted What “gently strong” really means—and what it doesn’t How to stop fracturing off parts of yourself to survive How reclaiming your full self leads to greater choice, discernment, and self-trust And if part of you resists this idea—if “gentle” feels like it might make you soft or less ambitious—you’re not alone. This isn’t about replacing your edge with ease. It’s about adding more dimension to your strength. Gentle strength isn’t restrictive—it’s expansive . It gives you access to a wider range of internal responses, so you can meet life with greater agility, clarity, and self-possession. You don’t lose your drive. You gain more ways to lead yourself through whatever life brings. Download the Free Worksheet To help you reflect more deeply on this episode, I’ve created a companion worksheet: Download the Gently Strong Reflection Worksheet This downloadable worksheet includes: Journal prompts to explore resistance, readiness, and redefinition A space to reconnect with your past self, without shame Questions to help you lead yourself forward with intention and self-trust If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

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Ep. 93 - Thinking Greater Than Your Emotions: Interrupting the Mind-Body Feedback Loop 11:28

לפני 18 ימים11:28

11:28

Ever notice how you can go from feeling confident… to spiraling in self-doubt… in a matter of minutes? That’s not weakness. That’s a pattern. And once you see it, you can change it. In this episode, we’re unpacking the mind-body feedback loop —the often-invisible cycle where your body sends a signal, your brain assigns it meaning, and together they reinforce a story that feels true…even when it isn’t helpful. This loop isn’t just frustrating—it’s familiar. It’s your nervous system working to create internal consistency. But internal consistency doesn’t always support growth. Sometimes it keeps you anchored to a version of yourself you’ve already outgrown. We explore: Why change feels hard at the identity level How the brain and body mirror and reinforce one another What it really means to “think greater than your emotions” Why emotional tension isn’t a sign to retreat—but a signal to recalibrate And how to work with your mind-body loop to support who you’re becoming This episode bridges awareness and application , giving you insight and language to interrupt old patterns—and reroute them with intention. Cited Resources Breaking the Habit of Being Yourself by Joe Dispenza Awareness by Anthony de Mello If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

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Ep. 92 - Releasing Mental Busy Work 10:47

לפני 19 ימים10:47

10:47

We all know what busy work looks like at the office — tasks that take time, energy, and focus away from making meaningful progress on the projects that actually move the mission forward. They feel productive, but at the end of the day, they just keep us occupied. And we do the same thing in our minds. We spend hours ruminating, second-guessing, and mentally rehearsing conversations — not because it helps us move forward, but because it keeps our brains busy. It gives us the feeling of productivity, while quietly pulling energy away from the real inner work that could actually create clarity or change. For me, thinking felt safer than not thinking — because as long as I was thinking, it felt like I was at least trying to solve the problem… of my life. When I wasn’t thinking, my brain would panic — worried I was being irresponsible, like I wasn’t doing enough to “fix” things. So I stayed in motion — even if it wasn’t getting me anywhere. In this short, insight-packed episode, I share a simple but powerful shift: Overthinking, ruminating, second-guessing? They’re not clarity. They’re mental busy work. And once I started labeling them that way — something changed. I stopped treating every thought like it deserved my full attention. I stopped exhausting myself trying to figure it all out. And I started to feel what it was like to reclaim my mental space — without having to fix or finish every thought first. In this episode, I’ll walk you through: Why mental effort isn’t the same as mental effectiveness How to recognize “mental busy work” in the moment Why we default to it (and how it keeps us stuck) A permission-giving shift that can help you feel lighter, clearer, and more capable If you’re tired of carrying the weight of constant thinking, this episode might be the emotional permission slip you didn’t know you needed. You might discover that your thoughts have been getting in the way — not because they’re wrong, but because they’ve just been...mental busy work. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

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Ep. 91 - Not Choosing Is Choosing: Disengaging Autopilot 20:03

לפני 23 ימים20:03

20:03

Have you ever felt like you’re moving through life on autopilot—checking off the to-do lists, meeting obligations, doing what’s expected—without feeling truly alive ? You're not necessarily unhappy, but you're not fully alive either. You feel like you're just going through the motions. That restless, 'blah' or 'meh' feeling has a name: languishing . Psychologists like Adam Grant describe languishing as the absence of well-being—not quite burnout, not quite depression, but a sense of stagnation and emptiness, and an important sign that something about how you’re engaging with your life needs attention. In this episode, we explore what it really means to wake up to your life. We’ll talk about the hidden reason behind restlessness, why not choosing is still a choice, and how to shift from being a passive passenger to the active pilot of your own life. If you've ever wondered, Is this all I'm going to do with my life? —this episode is for you. What You’ll Learn in This Episode Why that sense of restlessness or stagnation (languishing) is actually a powerful signal. The difference between default mode and autopilot mode —and why understanding them changes everything. How your brain defaults to the path of least resistance unless you intentionally choose otherwise. Why not choosing is still making a choice—and how to take back control. A simple but powerful framework to override autopilot and start moving with purpose. Cited Resources TED Talk | Adam Grant: How to Stop Languishing and Start Finding Flow Quote | "For me, happiness is the joy we feel striving after our potential." - Shawn Achor Click here for a downloadable worksheet containing: Key takeaways and summaries Reflection questions to apply the episode’s insights Practical exercises to help you shift out of default mode and engaging with your life again If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

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Ep. 90 - Why Progress Matters 35:05

לפני 4 weeks35:05

35:05

"I wish I had let myself be happier." In this episode, I share insights from a conversation with ChatGPT on one of the most profound regrets from Bronnie Ware’s memoir, The Top Five Regrets of the Dying, based on her experiences caring for patients in the final stages of life. The conversation dives into the active word in that statement— "let." What does it mean to let ourselves be happier? Why do so many of us resist it? And how can we shift from waiting for happiness to engaging with life in a way that leads to true fulfillment? This discussion expands into what it actually means to flourish—not as an achievement, but as a state of engagement with life. In this conversation, we unpack why flourishing isn’t the absence of struggle, but the presence of growth, momentum, and vitality. Key Themes Discussed: Why the regret "I wish I had let myself be happier" is so powerful The role of permission —how we unknowingly block ourselves from happiness What it truly means to flourish (and why it’s different from just feeling good) How flourishing can exist even within struggle The distinction between reflection for insight vs. reflection for transformation How happiness is better understood as progress toward something meaningful Dan Pink’s Autonomy, Mastery, and Purpose framework for motivation Practical ways to move from passive thinking to active engagement Key Takeaways: Happiness isn’t a goal—it’s a byproduct of meaningful progress and flourishing. True fulfillment comes from engaging in growth, not achieving a static state. Struggle doesn’t mean failure—it often signals growth, expansion, and momentum. Flourishing is about engagement, not external success. Autonomy, Mastery, and Purpose are key drivers of lasting fulfillment. Asking “What makes me feel alive?” is powerful—but acting on it is what leads to transformation. Reflection Questions: Take a moment to journal or think deeply about these: Where in my life am I already flourishing, even if I haven’t noticed it? What’s keeping me from giving myself permission to flourish and engage more fully with life? How can I move from thinking about change to taking action ? Which of the three (Autonomy, Mastery, Purpose) do I need to focus on more? What’s one small action I can take today that aligns with what makes me feel alive? Resources Mentioned: The Top Five Regrets of the Dying by Bronnie Ware The Modern Maverick: Why Writing Your Own Rules is Better For You, Your Work, and The World by Ed Haddon The Happiness Advantage by Shawn Achor Drive: The Surprising Truth About What Motivates Us by Daniel Pink Howard Thurman’s quote: “Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”…

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Ep. 89 - When You're Stuck: Tim Ferriss' Fearsetting, Maurice Ashley's Thinking Like a Chess Grandmaster, James Clear: Trajectory Matters More Than Present Lack of Results, Ben Hunt-Davis:… 6:57

לפני 5 weeks6:57

6:57

Many personal growth strategies assume you already know what you want. But what if you don’t? Not having a clear vision can feel like an obstacle to progress. It’s easy to believe you need answers before you can take action. But waiting for clarity can lead to years of hesitation, second-guessing, and inaction. This episode explores how to move forward even when you don’t have a defined end game. It brings together insights from high-level thinkers in performance, psychology, and strategy to offer a different approach—one that prioritizes trajectory, positioning, and reducing friction so that when clarity does arrive, you’re ready. What’s Inside This Episode? Why Maurice Ashley, International Grandmaster of Chess, taught his students the endgame first—and how applying this to your own life changes how you approach decisions. How to shift focus from achieving immediate success to making sure your trajectory is leading somewhere better (James Clear’s Atomic Habits ). Why complexity often disguises a lack of clarity—and how to cut through it (Ben Hunt-Davis). How Tim Ferriss’s fear-setting exercise helps remove unseen friction, making future clarity easier to act on. How to develop an “end game mindset” even when you don’t yet know your final destination. This episode is for anyone who feels like they’re standing still, not because they lack drive, but because they aren’t sure what direction to take. Click here for a downloadable worksheet containing: Key takeaways and summaries Reflection questions to apply the episode’s insights A step-by-step fear-setting exercise to identify and reduce friction A trajectory check-in to help assess whether your current habits align with the life you want to create Resources & Links Atomic Habits by James Clear Will It Make the Boat Go Faster: Olympic-Winning Strategies for Everyday Success by Ben Hunt-Davis Ben Hunt-Davis Keynote Speech Highlights The Chess Journey of Grandmaster Maurice Ashley by Daaim Shabazz of The Chess Drum (2019) Worklife Podcast with Adam Grant: Chess Grandmaster on why mistakes are our greatest teachers (December 2023) Fear-Setting: The Most Valuable Exercise I Do by Tim Ferriss Final Thoughts Clarity isn’t a prerequisite for action. It’s often the result of it. This episode offers a framework for taking meaningful steps forward, even in the absence of a clear goal. If that’s something you’ve been struggling with, this conversation might help shift how you approach the problem. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

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Ep. 88 - Endurance for the Journey 9:20

לפני 5 weeks9:20

9:20

We hear a lot about motivation, discipline, and consistency when it comes to transformation—but what about endurance, the ability to sustain change long enough for it to truly take root? In this episode, we’re exploring the often-overlooked key to long-term growth: mental, emotional, and physiological endurance. Transformation isn’t about a single breakthrough—it’s about the thousands of moments where we choose, again and again, to reinforce the new over the old. This requires more than willpower. It requires training our minds and bodies to sustain momentum without burning out. What You’ll Learn in This Episode: Why real change requires endurance, not just consistency How rewiring the brain works—and why repetition matters Why fear and stress are unsustainable activation states How to train yourself to move toward growth with calm and steady resolve The power of choosing what you truly want—not what’s expected of you How to flip the switch into an emotional state that pulls you forward Key Insight: Growth doesn’t have to feel like a fight. When we train ourselves to activate calm resolve as our default state, we move toward our goals without the constant battle. Try This: Before your next big step, pause. Breathe. Drop your shoulders. Feel your feet on the ground. Invoke calm resolve. Let your body recognize that when you feel this way, you are already in motion. When you train your mind and body to associate growth with steadiness instead of stress , you create momentum that lasts. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

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Ep. 87 - Part 3: The Toll of Open Loops 14:38

לפני 5 weeks14:38

14:38

This is the final episode in a special three-part series on ADHD-friendly strategies for improving productivity—focusing on task initiation, continuation, and completion. (Missed the first two episodes? This episode builds on Episode 85: Touching the Task—a strategy to bypass resistance by physically engaging with a task in a small way, and Episode 86: The Sufficiency Mindset—reframing the belief that you don’t have enough time, energy, or focus to move forward. If you haven’t listened yet, I highly recommend starting there.) Have you ever felt weighed down by unfinished tasks, like your brain is keeping too many tabs open at once? You’re not alone. The Zeigarnik Effect is a psychological phenomenon that explains why uncompleted tasks create mental tension—and why our brains struggle to let them go. Understanding this effect is key to breaking cycles of procrastination, managing cognitive overload, and using open loops as a tool for momentum rather than stress. In this episode, we explore how to strategically open and close loops to reduce mental clutter, free up focus, and finally finish what matters. What You’ll Learn in This Episode: Why unfinished tasks take up so much mental space The history of the Zeigarnik Effect and what it reveals about how our brains handle unfinished business How the Zeigarnik Effect can create both momentum and overwhelm—and how to use it to your advantage Why ADHD brains may experience heightened cognitive load from too many open loops Practical strategies to close loops, lighten mental strain, and reclaim focus Resources & Links How The Little-Known Zeigarnik Effect Impacts Everyone Daily . McMenimin, K. Psychology Today (Sept. 2022) (Article) Zeigarnik Effect . Psychology Today. (Article) Why We Hate Not Finishing What We Start . Sarkis, Stephanie. Psychology Today (March 2014) (Article) The Real Reason Why You May Get Overwhelmed . Wilks, Corey. Psychology Today. (May 2024) Consider It Done! Plan Making Can Eliminate The Cognitive Effects of Unfulfilled Goals (abstract) . Masicampo, E.J. and Baumeister, R. Journal of Personality and Social Psychology, 101 (4), 667–683. (2011) (Accessed abstract via APA PsycNet) If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

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Ep. 86 - Part 2: Starting With a Mindset of Sufficiency - An ADHD Strategy for Rebuilding Self-Trust & Belief in Capacity 14:50

לפני 6 weeks14:50

14:50

This is Part 2 of a special three-part series on ADHD-friendly strategies for improving productivity—or, more specifically, task initiation, continuation, and completion. (Missed Part 1? This episode builds on Episode 85: Touching the Task: An ADHD Strategy for Overcoming Task Avoidance, featuring the work of Dr. Russell Ramsay, a leading expert on Adult ADHD. If you haven’t listened yet, I highly recommend starting there.) If you’ve ever felt paralyzed before even starting a task—questioning whether you have enough time, energy, focus, ability, or capacity—you’re not alone. ADHD often tricks the brain into defaulting to insufficiency thinking , reinforcing the cycle of avoidance. Dr. Russell Ramsay, a leading expert in adult ADHD, explains that starting with a mindset of sufficiency—even for the smallest touch-the-task step—helps you build the evidence that you do have the capacity to move forward. This approach shifts the focus from overwhelming end goals to what you can do right now. Each time you affirm that you have enough to engage with a task, you experience a small win. This creates a rewarding feedback loop that builds self-trust, making it easier to continue the task and, ultimately, complete it. Resources & Links Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions by Dr. Russell Ramsay (Book) Thinking through adult ADHD: Change your outlook and cope better with ADHD . Psychology Today. Ramsay, R. (2020, October 24). (Article) Procrastivity (a.k.a. sneaky avoidance) and adult ADHD coping: Part 1: Lessons learned that can help you turn procrastination against itself. Psychology Today. Ramsay, R. (2020, July 16). (Article) Procrastivity (or sneaky avoidance) and adult ADHD coping: Part 2: Coping tips for turning intentions into actions. Psychology Today. Ramsay, R. (2020, July 26). (Article) Why the ADHD Brain Chooses the Less Important Task -- and How CBT Improves Prioritization Skills . ADDitude Online. (Updated 2025, February 3) (Article) The Weekend University Podcast | Rethinking ADHD with Dr. Russell Ramsay (August 2022) The ADHD Experts Podcast by ADDitude | Ep. 501 - ADHD & Procrastivity - How to Outsmart Procrastination and Improve Productivity with Dr. Russell Ramsay (May 2024) If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

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Ep. 85 - Part 1: Touching the Task: An ADHD Strategy for Overcoming Task Avoidance (ft. the work of Dr. Russell Ramsay) 11:18

לפני 6 weeks11:18

11:18

One of the biggest challenges for individuals with ADHD (and honestly, for many of us) is overcoming the initial resistance to task initiation. In this episode, we’re diving into a simple yet powerful strategy called Touching the Task , developed by leading Adult ADHD expert, Dr. Russell Ramsay. This science-backed approach shifts the focus from thinking about starting to physically engaging with the task in small, tangible ways—making it easier to break through resistance and build momentum. What You’ll Learn in This Episode: Why procrastination feels like an internal tug-of-war How Touching the Task helps bypass the “ugh” feeling of task resistance Practical ways to apply this strategy in everyday life How small physical actions can lead to bigger progress How Touching the Task helps you bypass the brain’s negotiation tactics and reinforces the habit of acting your way into doing what you want rather than thinking your way out of it . Resources & Links Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions by Dr. Russell Ramsay (Book) Thinking through adult ADHD: Change your outlook and cope better with ADHD . Psychology Today. Ramsay, R. (2020, October 24). (Article) Procrastivity (a.k.a. sneaky avoidance) and adult ADHD coping: Part 1: Lessons learned that can help you turn procrastination against itself. Psychology Today. Ramsay, R. (2020, July 16). (Article) Procrastivity (or sneaky avoidance) and adult ADHD coping: Part 2: Coping tips for turning intentions into actions. Psychology Today. Ramsay, R. (2020, July 26). (Article) Why the ADHD Brain Chooses the Less Important Task -- and How CBT Improves Prioritization Skills . ADDitude Online. (Updated 2025, February 3) (Article) The Weekend University Podcast | Rethinking ADHD with Dr. Russell Ramsay (August 2022) The ADHD Experts Podcast by ADDitude | Ep. 501 - ADHD & Procrastivity - How to Outsmart Procrastination and Improve Productivity with Dr. Russell Ramsay (May 2024) Next Episode: Sufficiency Mindset – The Missing Link to Task Completion In the next episode, we’ll build on today’s strategy by exploring how adopting what Dr. Ramsay refers to as mindset of sufficiency can help you move forward—even when you feel like you don’t have enough time, energy, or motivation. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

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Ep. 84 - REPLAY - Who Is The Real You: A Look Inside The Alter Ego Effect by Todd Herman 32:00

לפני 6 weeks32:00

32:00

If you’ve ever struggled to sustain change—whether in your habits, your mindset, or the way you show up in a specific area of your life—it’s likely because your brain is holding onto an identity that doesn’t yet match the change you’re trying to make. That’s why we’re revisiting an episode from the archives on Todd Herman’s work on alter egos—a tool designed to help you more quickly and impactfully "overcome all the obstacles holding you back from achieving the results you want." That’s where repeated beingness comes in. James Clear describes identity as something we don’t just decide to have—it’s something we repeat into existence through action. And when we struggle with change, it’s often because we’re missing one or both of these key prongs of identity formation: Repetition – Consistently showing up in a certain way, even before it feels natural. Beingness – The mindset, energy, and self-concept that reinforce why we’re showing up that way. But change doesn’t have to be slow. The reason The Alter Ego Effect is such a powerful framework is that it helps us step into repeated beingness immediately—rather than waiting months or years for our identity to catch up. Instead of trying to become the version of you who can confidently take action, the alter ego lets you experience yourself as that person right now. By: Defining a specific “field of play” where you want to show up differently Creating a deliberately crafted alter ego that already possesses the traits you need Using a trigger, artifact, or ritual to instantly activate that version of you …you remove hesitation, bypass internal resistance, and accelerate the number of “identity reps” you get—making it easier for your brain to accept and reinforce your elevated self-concept faster. In this episode, we discuss: Why so many people set the same goals every year and quietly quit within weeks How identity is shaped through repeated beingness—and how to use that to your advantage Why the alter ego isn’t about “pretending”—it’s about revealing who you’ve been all along The power of subtraction: how high performers remove the doubts and stories that keep them stuck How the alter ego framework removes the struggle of identity shift by giving you a tool to reinforce your new self faster How you can start using the alter ego effect to hurdle obstacles in your own "field of play" This rebroadcast sets the stage for upcoming episodes where we’ll take Todd Herman’s work even deeper. As you listen, think about where you’ve been stuck in trying to change—and whether an alter ego could be the tool that finally allows you to experience yourself as the version of you who already moves, already acts, and already succeeds as your most powerful, capable self. Resources & Links: The Alter Ego Effect by Todd Herman Atomic Habits by James Clear Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com .…

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Ep. 83 - Do You Take Your Capabilities Seriously? If Not, Why? A Look Into Dan Sullivan's Capableism 19:53

לפני 7 weeks19:53

19:53

Why Taking Your Capabilities Seriously Might Be the Missing Link to the Change You Seek We all have unique capabilities—strengths, skills, and talents that set us apart. But here’s the question: Are you actually taking them seriously ? Do you even know what your unique capabilities are? Dan Sullivan, co-founder of Strategic Coach, calls this Capableism —the idea that success isn’t just about recognizing your strengths but about taking responsibility for them, developing them, and strategically combining them with others. It’s about using your capabilities to actively shape your future instead of letting them sit dormant. In this episode, we explore: ✔ Why simply identifying your strengths isn’t enough—you have to own them ✔ How undervaluing your capabilities keeps you stuck in patterns of inaction ✔ The surprising consequences of not taking your strengths seriously ✔ What happens when you start prioritizing capability growth in your daily life ✔ How Capableism shifts the focus from competition to collaboration ✔ A powerful journaling exercise to help you reconnect with your full potential What You’ll Learn in This Episode: What Capableism is and why it reframes personal growth in a powerful way The difference between recognizing your strengths and truly owning them How taking your capabilities seriously can create a ripple effect in your life and work The biggest mindset shifts that help you move from passive potential to active impact Why collaboration and capability expansion go hand in hand A practical exercise to help you explore this question and start taking ownership of and leveraging yours Your Call to Action: Take 5 minutes to reflect: Are you taking your capabilities seriously, or are you still playing small? Download the free journaling exercise (linked below) to uncover where you might be holding yourself back. Identify one capability you know you have—but haven’t fully leveraged. What’s one action you can take today to start owning it? If we’re going to build something great, it starts with fully stepping into who we already are. If this episode resonated with you, I’d love to hear your thoughts. Resources & Links: Self-Exploration Journaling Exercise : Take some time to identify your capabilities. Are you taking them seriously? Not sure? Click here to download a journaling exercise to help you get started . Dan Sullivan’s blog post , “What is Capableism, and Why Is It So Important For Entrepreneurs?” Visit Dan Sullivan’s website to download a free copy of his e-book, Capableism, watch the video series, or listen to the audio Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching --- Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com .…

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Ep. 82 - What Happens When You Remove All Excuses and It's Just You and The Work 18:24

לפני 7 weeks18:24

18:24

We all carry an internalized voice telling us what we can’t do. Maybe it came from culture, society, past experiences, or people around us—but at some point, we absorbed it. And for many of us, it’s been running the show. Nike’s 2025 Super Bowl ad put this on full display, and for me, it struck a deep nerve. Not because it pointed fingers, but because it held up a mirror. In this episode, I take a look at why this ad resonated so powerfully for some—and triggered backlash from others. But more importantly, we’re using it as a launchpad for a much bigger conversation: ✔ The real reason so many people never take their shot (and it’s not what you think) ✔ Why the comment section perfectly illustrates the fear that keeps us small ✔ How we unconsciously wait for external permission—even when we say we don’t ✔ The moment you just decide —and why that’s both freeing and terrifying ✔ What to focus on instead of getting caught in emotional debates or backlash This isn’t about fighting the noise. It’s about taking back your focus. What You’ll Learn in This Episode: Why Nike’s Super Bowl ad hit so hard—and why it sparked controversy How the fear of judgment, ridicule, and rejection is wired into us (and how to work with it) The invisible barriers that keep us from fully committing to what we want Why debating words like ambition, winning, dominance is a distraction The real battleground: stepping beyond conditioning and taking up space What happens when you remove all excuses—so it’s just you and the work A powerful mind-body exercise you can use when you feel stuck Your Call to Action: Watch the Nike Super Bowl Ad (linked below) and read the transcript out loud. Notice what emotions come up for you. Ask yourself: What narratives have I been letting run my life? Do I actually want to keep listening to them? Decide: Am I waiting for external permission—or am I willing to claim what I want and start doing the work? If we’re going to fight for something, let’s fight for that. Resources & Links: 🔗 Watch the Nike Super Bowl Ad 2025 🔗 Nike's Press Release About the "So Win" Ad Campaign 🔗 Video Clip: The Secret Behind Doechii's Sudden Rise 🔗 Follow me on Instagram 🔗 Find me on LinkedIn 🔗 Get 1:1 life and mindset coaching If this episode resonated with you, I’d love to hear your thoughts. Share it, tag me, and let’s keep this conversation going. --- Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com .…

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