Start with Small Steps

23 – Young Brains Want to keep your brain young and healthy? Here are some tips: get enough sleep, eat well, and exercise regularly. Learn new things at a good pace and practice them often. Avoid negative stereotypes and challenge yourself with complex brain activities like playing video games or learning a new language. It’s also important to have a purpose in life and stay connected with friends and groups. So go ahead and take care of your brain today and listen to the episode. Links https://startwithsmallsteps.com/?p=2471 https://www.psychologytoday.com/us/blog/inspire-rewire/201402/pruning-myelination-and-the-remodeling-adolescent-brain https://greatergood.berkeley.edu/article/item/how_to_keep_your_brain_young_even_as_you_grow_old https://www.powerofpositivity.com/ways-to-keep-your-brain-young/ https://thriveworks.com/blog/keeping-the-brain-young-as-you-age/ https://www.everydayhealth.com/columns/zimney-health-and-medical-news-you-can-use/keeping-your-brain-active-10-tips-for-improving-your-brain/ https://www.health.harvard.edu/healthbeat/7-ways-to-keep-your-memory-sharp-at-any-age https://www.health.com/mind-body/17-ways-to-age-proof-your-brain  Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

22 - Foreverish Young Learn how to stay young and healthy as you age! In this episode, I share tips on staying active, eating well, and improving your posture. I draw on scientific studies and a book called “Younger Next Year” by Chris Crowley. You’ll discover the benefits of resistance training, gut health, and good sleep habits. Plus, get inspired to make small changes each week to improve your health. Links: https://startwithsmallsteps.com/?p=2461 https://www.youngernextyear.com/ https://www.sciencedirect.com/science/article/abs/pii/S0091743517301470?via%3Dihub https://www.healthline.com/nutrition/sarcopenia https://pubmed.ncbi.nlm.nih.gov/23190588/ https://www.iowaclinic.com/physical-therapy/how-to-combat-sarcopenia/ Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

21- Once Upon a Time, There Was a Story We’re talking about the eight steps to telling a great story. So, what does it take to captivate your audience and leave them wanting more? Well, it all starts with a hook - something that grabs their attention and draws them in. From there, you need to use descriptive words to build intrigue and keep the story short and relevant. Weave emotions and motivations into the events, and practice telling the story with different tones and gestures. And, of course, you need to consider your audience and focus on the journey, not just the destination. To find out more about how to craft a great story, listen to this episode! Links https://startwithsmallsteps.com/?p=2449 https://www.scienceofpeople.com/captivate/ https://theartofcharm.com/art-of-personal-development/how-to-tell-a-great-story/ https://theartofcharm.com/podcast-episodes/785-how-to-tell-a-great-story-in-8-easy-steps/ Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

20 -Have Great Conversations In this episode, we dive into the science of succeeding with people. We cover everything from body language to making meaningful connections with others. The book by Vanessa Van Edwards called Captivate, shares tips on showing your best self from the moment you walk in the door, using exciting words and ideas, and finding mutual interests to build strong relationships. I challenge you to step up your everyday conversations and make them more exciting and memorable. Don’t miss out on these game-changing insights!  Links https://startwithsmallsteps.com/?p=2434 https://www.scienceofpeople.com/captivate/ https://www.forbes.com/sites/johnhall/2013/08/18/13-simple-ways-you-can-have-more-meaningful-conversations Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

19 – Your Personal Elevator Speech In this podcast episode, I talk about the importance of having an elevator pitch and how it can help you communicate effectively in various situations. I provide tips on how to create a concise pitch that showcases your professional personality, current and future employment, and unique qualities that benefit others. I also emphasize the importance of tone and perception in verbal delivery and challenge listeners to write their own elevator pitch. By following my tips and practicing with others, you can create a warm and competent pitch that connects with people and helps you achieve success. Links https://startwithsmallsteps.com/?p=2420 https://www.bbc.com/worklife/article/20170723-the-case-against-personal-brands https://youtu.be/vVsXO9brK7M https://www.kmco.com/careers-blog/why-you-need-an-elevator-speech-and-tips-to-create-one/ Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

18 - Happiness is a Butterfly I am talking about the elusive concept of happiness. We’ll explore what factors contribute to happiness and suggest ways to increase it. We’ll also challenge you to identify one thing that makes you unhappy and decide whether to change it or change your perspective on it. And remember, sometimes people are happy for really interesting reasons, not the reasons you think they are. So let’s dive in and find out how to be happier! Links https://startwithsmallsteps.com/?p=2408 https://youtu.be/2EiV4-ClcIs https://www.inc.com/jeff-haden/10-scientifically-proven-ways-to-be-incredibly-happy-wed.html https://www.theatlantic.com/health/archive/2016/03/can-three-words-turn-anxiety-into-success/474909/ Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

17 – Stoicism, It’s All Greek to Me Today, we’re talking about how to build up your emotional immune system and how to appreciate the things around you. Remember, focus on the things you can change and let go of the things you can’t. Learn to reframe any negative thoughts and reflect on your day to see how well you did. Don’t let anything push your buttons and appreciate the people and things in your life. Linkshttps://startwithsmallsteps.com/?p=2393  http://drwaynedyer.hayhouse.libsynpro.com/dr-wayne-w-dyer-pushing-buttons https://dailystoic.com/joseph-dodson/ https://hiddenbrain.org/podcast/minimizing-pain-maximizing-joy/ https://happyproject.in/stoic-person-happy/ https://www.williambirvine.com/ https://howtobeastoic.wordpress.com/massimo-on-stoicism/ Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

16 - Tech Tools to Track Habits and Have Fun Today we’re talking about finding the right technology to help you achieve your goals and tasks. It’s important to choose reliable companies that keep their technology updated and safe. And of course, you want to pick something that will be around for the long haul so you can successfully accomplish your goals. So let’s dive into how to make sure you’re picking the right tech to help you succeed! Links https://startwithsmallsteps.com/?p=2379 https://todoist.com Things 3 Bounty Tasker https://streaksapp.com/ https://streaksworkout.com/ https://habitminder.com/ https://www.productive.io/ah https://www.stickk.com/ https://www.beeminder.com/ https://www.coach.me/ https://www.wired.com/gallery/best-fitness-tracker/ https://www.mapmyfitness.com/ https://www.strava.com/ Nerd Fitness https://habitica.com/static/home https://www.vzfit.com/ https://fitxr.com/ HOLOFIT by Holodia https://yes.fit/ https://www.myvirtualmission.com/  Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

15 - Non-Tech Tools for Tracking Goals and Habits I talk about some awesome non-tech tools for tracking goals and habits! I’ll cover everything from planners and charts to writing down your goals on paper. The key to success? Keep it simple, and make sure you have some small rewards along the way. Plus, involving your friends and family can make it even more fun and motivating. So let’s get started and create a system that works for everyone! https://startwithsmallsteps.com/?p=2354 https://www.oberlo.com/blog/habit-tracker https://www.forbes.com/sites/markmurphy/2018/04/15/neuroscience-explains-why-you-need-to-write-down-your-goals-if-you-actually-want-to-achieve-them/ https://management30.com/blog/writing-down-goals-for-success/ https://jamesclear.com/habit-tracker Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

14 – Look Behind and Look Ahead In this episode, we dive into fun and effective ways to reflect on the past year and make plans for the future. We share tips on creating end-of-year rituals, asking reflective questions, and developing a happiness project with 10 commandments and 12 themes for each month. Plus, we explore the benefits of working with loved ones to reflect on the past year together and ask important questions about what you want your next year to look like. Tune in to learn how to make each month better!  Links https://startwithsmallsteps.com/?p=2346 https://gretchenrubin.com/books/the-happiness-project/about-the-book/ http://www.mariasspace.com/2009/12/i-have-book-to-start-your-new-year-with.htmlhttps://covisioning.com/how-to-assess-your-year/ https://www.forbes.com/sites/pauladavislaack/2016/12/28/8-questions-to-help-you-evaluate-2016 http://www.mariasfarmcountrykitchen.com/10-ways-to-end-a-tough-year/ https://www.jamessweetman.com/my-end-of-year-ritual/ https://vidyaliving.com/rituals-my-end-of-year-ritual/ https://www.denisedt.com/blog/end-of-year-ritual https://www.yesandyes.org/2016/12/end-of-year-traditions.html https://www.businessinsider.com/new-years-rituals-around-the-world-2013-12#in-denmark-people-eat-a-really-huge-cakeand-throw-dishes-4 Jill’s Linkshttps://www.buymeacoffee.com/startwithsmallsteps Twitter startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com