Steven Handel is a published author, coach, and creator at The Emotion Machine, a website dedicated to all aspects of psychology and self improvement in the 21st century.

Investigating Your Shame with Heather Radke

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TRANSCRIPT:

ZAK: I don't really have a morning routine. I would love to, but I feel like I'm constantly in reaction mode, just basically responding to what the kids need...breakfast, clothes, but still I love hearing about your routines and I'm thinking about the day when I can finally start my own.

STEVEN: My name is Steven Handel. I have a psychology and self-improvement website called The Emotion Machine.

ZAK: Not surprisingly, Steven has a very intentional morning routine that we're gonna hear about.

STEVEN: Reflect on a strength. Reframe a negative thought. Think about one thing you're grateful for. I do that every morning. Those are my three tiny, mental habits I do every morning. And it's a little thing but you have to put in that work everyday, even if it's just 5-10 minutes. It is effort.

ZAK: Ok, so you wake up and then take me through how move through those three things.

STEVEN: Uh, it's not the first thing I do when I wake up. Usually walk the dog first and have coffee and shit like that but when I'm...like I'm taking a moment before I check my e-mails. It's literally on my to-do list on my daily check-list, I have, reflect on one strength. And I try to choose something different everyday to remind myself of all my strengths or maybe if something really good happened yesterday, I'll be like, oh, that strength really shined through yesterday.

ZAK: What was today's?

STEVEN: Today I said consistency and the fact that I put in the small steps everyday which is a strength I think about a lot but I think it's a really important strength for sure. And then, find one thing to be grateful for. It could be anything. It could be a good meal I had yesterday or a new opportunity I came across or a new person I met. One thing to be grateful for. And then re-frame one negative thought. So, I have to first think about a negative thought thats been buzzing in my mind and try to re-frame into something more positive or more constructive.

ZAK: And all three of those things you put on your to-do list.

STEVEN: Yeah. I actually have a fourth one too which is appreciate one thing in nature.

ZAK: Like, appreciate it theoretically or go out and find the bird?

STEVEN: Something I experience. And I don't really have to go seek it. It's usually if I'm just outside and I see something interesting. There's a lot of interesting wildlife in Florida, especially compared to the suburbs of New York. I see crazy birds all the time. And honestly, my thing a lot of the time is enjoying sitting in the sun.

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