Flourish FM

Episode #34: How to flourish through fitness and movement, with Krista Stryker

We interview Krista Stryker - author, entrepreneur, and self-actualization coach specializing in physical and mental fitness - about how to flourish through fitness and movement. We discuss connections between mental fitness and physical fitness and the significant benefits of physical exercise for mental health and cognition. Krista offers practical advice on maintaining and building physical fitness, and how to use journaling as a tool for motivation and consistency. She emphasizes the importance of finding activities that you enjoy and tapping into intrinsic motivation to stay consistent.
 
Krista Stryker is the creator of the 12 Minute Athlete app, used by over 500,000 people worldwide. She is also the author of The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight.
 
Krista believes that everyone has untapped potential – and has made it her life’s mission to help uncover it. As a coach, she focuses on helping people grow as individuals in order to be their best selves, relying on the latest science-based tools and interventions emerging from the study of positive psychology and self-actualization to facilitate the process. Krista regularly writes and speaks about well-being, healthy living, positive psychology, and high performance.
 
Learn more and subscribe at flourishfmpodcast.com/kristastryker
Krista's website: kristastryker.com
 
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Time stamps:
00:00:05 - Introduction to Krista00:00:54 - Benefits of Physical Exercise on Mental Health00:01:46 - The Synergy of Mental and Physical Fitness00:02:07 - Krista Background and Approach00:05:22 - Fitness as a Pathway to Fulfilling Your Potential00:06:06 - Discovering Growth Mindset00:07:14 - The Impact of Coaches and Teachers00:08:35 - Exercise for Building Mental Skills and Well-being00:09:30 - Components of Mental and Physical Fitness00:12:26 - The Benefits of Journaling for Exercise and Mental Health00:16:14 - Finding Joy in Physical Activities00:18:48 - The Role of Goals in Fitness Motivation00:20:20 - Transitioning from Joyful Activity to Fitness Maintenance00:22:36 - Practical Advice for Fitness and Consistency00:27:17 - The Importance of Self-Awareness in Fitness00:29:05 - Pre- and Post-Workout Journaling00:32:51 - Different Types of Fitness Goals00:37:13 - Choosing Activities that Bring Joy00:38:24 - Key Components of Physical Fitness00:41:11 - Resistance Training Recommendations00:42:44 - High-Intensity Interval Training (HIIT)00:45:15 - Zone Two Cardio and Enjoyable Activities00:46:16 - Tabata Workouts00:47:14 - High-Intensity Training for Mental Performance00:48:28 - Personalizing Fitness for Mental Benefits00:49:24 - The Flourishing Question: First Steps to Enhance Physical Fitness00:50:25 - Where to Find Krista00:51:09 - The 12-Minute Athlete App00:51:43 - Closing Remarks and Outro

Episode #33: How to harness self-reflection to do hard things, develop psychological richness and create optimal happiness, with Dr. Robert Biswas-Diener

We interview Dr. Robert Biswas-Diener, a leading authority on strengths, culture, courage, and happiness, about his extensive research in these areas and his pioneering work in the application of positive psychology to coaching. We explore the concept of psychological richness and its practical implications for improving our quality of life, the distinction between happiness and optimal happiness, and why self-reflection and engaging in difficult things is so important for improving our well-being.
Dr. Robert Biswas-Diener is widely known as the “Indiana Jones of Positive Psychology” because his research has taken him to such far-flung places as Greenland, India, Kenya, and Israel. He has authored seven books, including the 2007 PROSE Award winner "The Courage Quotient," "Happiness," and the New York Times bestseller "The Upside of Your Dark Side," with Dr. Todd Kashdan, one of our first guests on Flourish FM. His most recent book is "Positive Provocation: 25 Questions to Elevate Your Coaching Practice," published in 2023. He has authored more than 60 peer-reviewed academic articles and chapters, two of which are “citation classics” (each cited more than 1,000 times).
 
Learn more and subscribe at flourishfmpodcast.com/robertbiswasdiener
Robert's website: robertdiener.com
 
Follow us:
YouTube @flourishfmcast
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Time stamps:
01:49 - Optimal Happiness and Psychological Richness
03:09 - Defining Well-being and Happiness
04:42 - The Importance of Hedonic and Eudaimonic Aspects of Well-being
06:33 - Key Ingredients for Quality of Life
09:39 - Global Studies on Happiness
12:19 - Cultural Differences in Well-being
14:09 - Psychological Richness Across Cultures
16:17 - The Role of Distress Tolerance in Psychological Richness
18:18 - Clarifying Psychological Richness
20:44 - Emotional Agility and Psychological Richness
23:15 - The Balance of Positive and Negative Emotions
24:06 - The Role of Negative Emotions in a Full Life
25:25 - The Concept of Optimal Happiness
27:25 - Seeking Psychological Richness
28:54 - The Role of Negative Emotions in Psychological Richness
30:30 - Emotional Agility in Coaching
35:56 - Connecting Emotional Agility to Psychological Richness
36:59 - Transition to Discussing Positive Provocation
37:14 - Reflective Practice in Coaching
39:59 - Overview of Positive Provocation
40:40 - The Method of Reflective Practice in Coaching
45:01 - The Goal of Positive Provocation
00:45:26 - Psychological Richness as a Process
00:46:25 - The Importance of Reflective Practice
00:50:26 - Optimal Happiness in Achievement-Oriented Domains
00:53:14 - The Balance Between Satisfaction and Striving for More
00:53:54 - The Flourishing Question

Episode #32: Building Well-Being in the Workplace, with Former Director of Global Mental Health and Well-Being at Google, Dr. Kristin Maczko

Gone are the days of pitting productivity against well-being in the workplace. Imagine a world where the elements that boost collective productivity also ignite motivation and personal fulfillment within each individual. In this episode, we are thrilled to welcome the brilliant Dr. Kristin Maczko, a trailblazer at the crossroads of psychology and organizational success, as we embark on a journey through the corridors of workplace effectiveness. She is an expert in the intersection between productivity and well-being in the workplace, and her work focuses on the collective and systemic factors that influence them. Dr. Maczko previously served as the Director of Global Employee Mental Health and Well-being at Google for 15 years and now is the host of the Your Self at Work Podcast and founder of Xoogler.
In this riveting episode, we demystify burnout; its origins, ways to sidestep its grasp, and powerful strategies for recovery. Discover the art of crafting an environment that nurtures growth, as we delve into the nuanced facets of workplace well-being. From the intriguing interplay between work, productivity, and well-being, to Dr. Maczko's pioneering perspective on what burnout truly entails, it's all here. Tune in for an illuminating discussion that shatters old paradigms, fuels your passion for holistic success, and equips you with the tools to thrive in an ever-evolving workplace. Whether you're a seasoned professional or just someone eager to unlock your full potential, this episode is your compass to steering the ship of your mental well-being toward fulfilling horizons.
 
Key Points From This Episode:
The definition of burnout and the six factors that help identify it.
Whether personal aspects can exacerbate workplace stress.
Explore the synergy between productivity, performance, and well-being.
We unpack the spectrum of employee health.
Common misconceptions about a healthy work environment
Dr. Maczko shares her progressive and holistic view of burnout.
Insights into the interpersonal network aspect of burnout.
Strategies to prevent, avoid, and overcome workplace burnout.
Shifting from an individual to a collective mindset.
Burnout in the context of a freelancer and small teams.
Perfectionism, caregiving roles, and the link to burnout.
Lessons from her role at Google about workplace well-being.
Organizational change management and navigating transitions.
Her motivation for starting Xoogler and the podcast.
Pragmatic advice to help thrive in the workplace.
 
Links Mentioned in Today’s Episode:
The Antifragile Academy
Dr. Kristin Maczko on LinkedIn
Your Self at Work Podcast
Xoogler
The Flourishing Network
A World Without Email
Crucial Accountability
Compassionate Accountability
The Shipley School
Flourish FM Podcast
Flourish FM on X
Flourish FM on Instagram
Jon Beale
Nick Holton

Episode #31: How To Flourish in Your Career in an Uncertain Future of Work, with Dr. Gabriella Rosen Kellerman

Joining us today is Dr. Gabriella Rosen Kellerman a respected author, entrepreneur, and Harvard-trained physician, who has extensive expertise in the realms of behavioral and organizational change, digital health, well-being, and AI. In collaboration with Professor Martin Seligman, Gabriella co-authored her debut book Tomorrowmind, which provides crucial strategies and practical guidance to confronting the ambiguous prospects of the workplace. Throughout her career, Gabriella has held significant roles in the corporate world. She served as the Chief Product Officer and Chief Innovation Officer at BetterUp, a prominent transformation platform catering to global professionals.
In our conversation, we discuss her motivation behind writing the book on workplace well-being, the key components of the Tomorrowmind, and why there is a need for broader dissemination of their research. Dr. Kellerman unpacks the PRISM concept and explains the skills needed to excel in the current work environment. We also explore concepts of well-being, shifting from “meaning” to “mattering”, fostering a positive mindset, and how to measure well-being. Additionally, Dr. Kellerman shares the story behind BetterUp, the incredible and much-needed research the company performs, and the science of thriving at work. Tune in and discover the path to increased well-being, performance, and fulfillment with Dr. Gabriella Rosen Kellerman!
 
Key Points From This Episode:
The motivation behind writing the book and why the research is so crucial.
Essential skills for thriving in today's work environment: PRISM.
How technology is shaping the workplace and driving change.
Why resilience and mattering are crucial for flourishing in a changing workplace.
Shared experiences, social connection, and the impact of remote work.
Shifting from time famine to time abundance to foster social connection.
We explore the PERMA model and the concept of well-being.
Transitioning from "meaning" to "mattering" in relation to work.
The role of vitality and physical health in thriving in the workplace.
BetterUp, how it was founded, and its research focus.
How coaching can help individuals in the workplace.
Insights and advice for flourishing in the workplace.
 
Links Mentioned in Today’s Episode:
The Antifragile Academy
Dr. Gabriella Rosen Kellerman
Dr. Gabriella Rosen Kellerman on Instagram
Dr. Gabriella Rosen Kellerman LinkedIn
BetterUp
Tomorrowmind
‘Homo Prospectus’
‘Giving Time Gives You Time’
Professor Martin Seligman
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Flourish FM on YouTube
Flourish FM Survey
Jon Beale
Nick Holton

Episode #30: Building Your Mindset and Mental Game, with Dre Baldwin

Whether you’re just starting out or you want to take your career to the next level, having the right mindset is essential for success. And no one knows how to turn unrelenting self-belief into hard-and-fast career results better than author, entrepreneur, business coach, and former international basketball pro, Dre Baldwin! Known as DreAllDay by his fans, Dre developed his signature Work On Your Game framework to help professionals of all kinds with accountability, strategy, execution, and most importantly mindset.
Join us today as Dre highlights the importance of developing the right mental game for flourishing, why mental toughness, discipline, confidence, and initiative are crucial, and what it means to “work on your game” (and the most effective ways to do so), plus so much more! Dre does an incredible job of translating complex subjects into actionable and easy-to-understand advice that will help you play the mental game in a way that launches you toward unparalleled achievement. So, don’t miss this episode with personal development junkie, Dre Baldwin!
 
Key Points From This Episode:
How Dre equates thriving or flourishing with being in a flow state.
Four key principles for achieving any goal: discipline, confidence, mental toughness, and personal initiative.
Practical resources to help you flourish in your personal and professional life.
What it means to Dre to “collect the right dots” in order to connect them in the future.
The Big Domino strategy for focusing your energy on the areas that matter.
How to find people and places that best support the outcome you wish to achieve.
The role of discomfort in any form of personal or professional achievement.
Influential people from Dre’s journey, including the coach who kicked him off his college team.
When to grit and when to quit: why mental toughness isn’t just about perseverance.
Why Dre believes that your mental game is the foundation of both success and failure.
Personal development as an essential starting point for “working on your game.”
Distinguishing between who you want to be and what you want to do.
Measurements of success and how to create your own definition.
The causal connection between purpose, focus, and success.
Tips for building and maintaining a high level of self-discipline.
A lesson on the inherent relationship between mindset, mental game, and flourishing.
 
Links Mentioned in Today’s Episode:
Dre Baldwin
Dre Baldwin on LinkedIn
Dre Baldwin on Twitter
Dre Baldwin on Instagram
Dre Baldwin on YouTube
Daily Motivation Texts
Work on Your Game University
Work on Your Game Podcast
Work on Your Game
Robert Kiyosaki
Tim Ferriss
‘Steve Jobs' 2005 Stanford Commencement Address’
Russell Brunson
The Slight Edge
Outwitting the Devil
The New Psycho-Cybernetics
The Antifragile Academy
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton

Episode #29: Global well-being and the role of education in flourishing, with Dr. Alejandro Adler

Today our focus is on the importance of education and the role of teachers and mentors in facilitating human flourishing, and we are joined by Dr. Alejandro Adler, who does an amazing job of illuminating the research and findings on this subject. Dr. Adler is the Dean of Student Life and Wellbeing at Upper Canada College and has had a varied career acquiring a wealth of experience in international well-being initiatives and projects. 
Dr. Adler's professional focus has been squarely on well-being, education and skills, human capital development, and public policy. He has worked with and advised many organizations across the globe on the value of positive psychology and life competencies. In our chat with Dr. Adler, we get into the science of well-being, worldwide research on the subject, and, most importantly, how we can approach integrating the science into our educational systems. So to hear it all in this fascinating chat with a great guest, press play now.
 
Key Points From This Episode:
Dr. Adler talks about how he conceptualizes and explains human flourishing. 
Unpacking various undesirable states of ill-being.
Defining meaning and its relationship to belonging. 
Dealing with short-term, deeply negative experiences and trauma. 
Reflections on global studies on well-being and the evolution of Dr. Adler's views. 
The three 'M's of well-being and how to approach supporting students.  
Exploring the different kinds of leaders and organizations that these lessons apply to. 
Comments about Finland, its education system, and the decisions that have contributed to its success.
Closing thoughts from Dr. Adler on the role of education in the promotion of global well-being. 
 
Links Mentioned in Today’s Episode:
The Antifragile Academy
Upper Canada College
Dr. Alejandro Adler on LinkedIn
Dr. Alejandro Adler on Thought Leadership Institute
Dr. Alejandro Adler on IPEN
Dr. Alejandro Adler on Upper Canada College
Dr. Alejandro Adler on ResearchGate
Dr. Alejandro Adler on Twitter
Positive Education / Alejandro Adler at Positive Psychology Tour 2019 on YouTube
'Well-being in education in childhood and adolescence'
'Teaching Well-Being increases Academic Performance: Evidence From Bhutan, Mexico, and Peru'
Olli-Pekka Heinonen
The International Baccalaureate Organization
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton

Episode #28: Perseverance, Grit, and Mental Fortitude with Captain Megan Henry

Today we are very glad to welcome Captain Megan Henry to the show, and we have a wonderful and insightful conversation with her about her career and the lessons she has learned about mental training, mindfulness, and focus. Megan is a former field hockey and track athlete, having competed for the national team in skeleton. Her focus is now on Olympic weightlifting and her studies as a mental performance coach! 
Megan shares many great pieces of wisdom and experience with us, touching on managing stress, achieving oneness in activity, how meditation has changed her life, and why it is so vital to escape comparison and obsession with outcomes. We also hear her thoughts on social media, anxiety, mood, and a whole lot more, so make sure to listen in with us now!
 
Key Points From This Episode:
The importance of mental training and a few of the lessons that Megan learned during her time as an athlete.   
Connecting the threads between the different parts of Megan's career. 
Megan talks about her health journey and transitioning her work into the mindset space. 
The impact of meditation and mindfulness practices on Megan's performance and presence.  
Thoughts on the dangers of skeleton and building stress tolerance.   
The steps and stages of confronting anxiety and fear. 
Megan's first crash early on in her skeleton career. 
Understanding how Megan went about shifting her focus away from comparison. 
Escaping the traps of overthinking and its damaging effects on performance.   
Practical steps that Megan took to enhance her ability to focus on herself.
The connection between our mood and ability to perform.   
Megan's final lesson on flourishing and practical methods to unblock the way. 
Finding and connecting with Megan online. 
 
Links Mentioned in Today’s Episode:
The Antifragile Academy
Megan Henry 
Megan Henry on Instagram
Megan Henry on Twitter
American University Washington DC
Cool Runnings
Tim Gallwey
The Chimp Paradox
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton

Episode #27: How to Use Your Attention to Help You Flourish, with Dr. Gloria Mark

Today’s very special guest is Dr. Gloria Mark, the Chancellor's Professor of Informatics at the University of California, Irvine, and author of Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity. Her work is primarily focused on the deep examination of multitasking, interruptions, and mood as they pertain to the use of digital devices. 
In our conversation, Gloria defines attention, the different types of attention, psychological balance, and flow. She also explains why attention is always goal-oriented, how we’ve developed kinetic attention in this digital age, whether our dwindling attention spans are cause for concern, and how we can use technology to promote well-being rather than productivity. Tune in now to learn how to use social media strategically, how to replenish your attention reserves, and so much more with the remarkable Dr. Gloria Mark! 
 
Key Points From This Episode:
Joining us today is the author of Attention Span, Dr. Gloria Mark. 
Gloria tells us about her research and what led her to write her book.
What attention is, and its role in well-being and living a fulfilled life.   
The different types of attention. 
How our attention resources are limited. 
Gloria explains why our attention is always goal-oriented. 
An introduction to kinetic attention. 
Whether we should be concerned about the rapid reduction of our attention spans.
If our attention span and behavior change when we go offline. 
How we’ve developed kinetic attention in response to the modern world. 
Gloria’s hypothesis on why our attention spans have gotten shorter in this digital age.
The tension trap of randomly reinforced behavior. 
How we can use technology to support well-being rather than productivity. 
The role of psychological balance as it relates to the different types of attention. 
Simple activities that you can do to replenish your attention reserve.  
The attention trap of social media and how to use it strategically. 
Gloria defines flow and its role in the working lives of people today. 
The precondition to flow: a focused and engaged attention. 
What Gloria means when she says that “rhythm is the new flow.”
Her lesson on flourishing for listeners, and practical ways to implement it. 
 
Links Mentioned in Today’s Episode:
The Antifragile Academy
Dr. Gloria Mark
Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity
Dr. Gloria Mark on LinkedIn
Dr. Gloria Mark on Twitter
Dr. Gloria Mark on Facebook  
University of California, Irvine 
Columbia University 
‘The broaden-and-build theory of positive emotions’
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton

Episode #26: The Power of Wonder, with Monica C. Parker

In this episode, we are very lucky to have an amazing conversation with the author of The Power of Wonder, Monica C. Parker! Monica is a prominent speaker and writer, the founder of HATCH Analytics, and has an unusually varied career, having worked as an opera singer, policy director, homicide investigator, CEO, and museum exhibition director!
In our chat, we get to pick Monica's brain about her research into what wonder can do for the human mind and body, and she explains how building a mindset focused on experiencing wonder can lead to continual flourishing. We get into her argument for aiming for wonder over happiness, how meaning and gratitude figure into her framework, and how to use curiosity as a powerful processing tool. Join us to hear it all!
 
Key Points From This Episode:
Monica shares an overview of her path to her current work researching wonder.
How the idea of flourishing fits into Monica's work.  
Defining and conceptualizing wonder; Monica's focus on the emotional experience. 
Understanding the roots of our ability to experience wonder.  
Monica differentiates between shallow and deep curiosity.  
Steps for developing a 'wonder mindset'; prioritizing novelty, mixed emotions, and more.  
Tips for having a 'wonder-walk', and the power of priming the mind. 
The practices that help us slow down the mind.
Monica speaks about the effects of nostalgic and grateful thinking.  
The issue with aiming for happiness and our inability to forecast accurately. 
How curiosity can help us process past traumas.
The composite effects of wonder on our mental and physical state. 
Exploring Monica's argument for wonder being the highest good. 
Measuring and assessing our relationships with these concepts. 
Implementing the mindset of a beginner. 
Fighting against the modern tendency to completely avoid boredom. 
Monica's final lesson on flourishing and practical steps for its implementation. 
 
 
Links Mentioned in Today’s Episode:
The Antifragile Academy
Monica C. Parker
The Power of Wonder
HATCH Analytics
Monica C. Parker on Twitter
Monica C. Parker on LinkedIn
Martin Seligman
Steve Jobs
Rick Hansen
Blast from the Past
Shigehiro Oishi 
Todd Kashdan
Scott Barry Kaufman
Dacher Keltner
David Yaden
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton

Episode #25: The Extended Mind with Annie Murphy Paul

Today, we talk to journalist and bestselling author Annie Murphy Paul about how the “extended mind” can help us flourish. She is an acclaimed science writer whose work has appeared in the New York Times and Scientific American, among many other publications. She has also authored various books, including Origins, The Cult of Personality, and the topic of today’s discussion, The Extended Mind.
In our conversation with Annie, we discuss the extended mind's three types of cognition (embodied, situated, and distributed) and what it means to be a "loopy" creature. We explore practical strategies for leveraging distributed cognition in our daily lives, workplaces, and relationships, learn about the impact of physical spaces on perception, and other fascinating insights on the topic. Join us for an insightful episode that will broaden your understanding of the human mind and the world around us. Tune in now!
 
Key Points From This Episode:
Annie’s motivation for writing The Extended Mind and what she hopes to achieve. 
Insight into the extended mind concept and its relationship to human flourishing.
Contrasting the extended mind with the view of the brain as the sole controller of the body.
Three types of cognition of the extended mind: embodied, situated, and distributed.
How the three types of cognition impact individuals, teams, and communities.
How thinking in groups and sharing ideas play into the extended mind concept.
Steps to achieving collective intelligence.
How digital and analog technologies extend our thinking and its relation to situated cognition.
Diversity in collective intelligence, distributed cognition, and team success.
How physical spaces impact cognition and the restorative effects of natural environments.
Physical movement, social interaction, and the role they play in thinking.
Practical strategies for utilizing distributed cognition in daily life, work, and relationships.
How the different types of cognition overlap in our daily lives.
Being a "loopy" creature and the role of physical movement and social interaction in thinking.
Whether non-embodied or non-extended thinking exists.
The best way to leverage the extended mind concept toward human flourishing.
 
Links Mentioned in Today’s Episode:
The Antifragile Academy
Annie Murphy Paul
Annie Murphy Paul on LinkedIn
Annie Murphy Paul on Twitter
The Extended Mind
‘The Extended Mind’
The Good Life
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Flourish FM on YouTube
Jon Beale
Nick Holton