The Zack Arnold Podcast

In our 24-7 world of constant distractions, focus is quickly becoming the superpower of the 21st century. Your ability to get meaningful work done, become successful, and avoid the endless trap of busyness that we are so tempted to get sucked into is directly proportional to your ability to do ‘deep work’ and focus intensely on one important action at a time. In today’s interview I speak with one of the foremost experts in the world on the topic of focus. Cal Newport is an Associate Professor of Computer Science at Georgetown University. In addition to studying the theoretical foundations of our digital age, Newport also writes about the impact of these technologies on the world of work. His most recent book, Deep Work, argues that focus is the new I.Q. in the modern workplace and that the ability to concentrate without distraction is becoming increasingly valuable. For those of you who feel like you’re spinning your wheels all day but not getting anything done, only to jump on the hamster wheel the next day and do it again...this episode is a MUST LISTEN. Adopting just a few of the principles of this book can literally change the way you live your entire life. And if you haven’t already, I highly recommend listening to my previous episode with Greg McKeown, the author of “Essentialism” because these two topics complement each other extremely well.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:What do creativity and focus look like on a neurological level?Why your ability to focus is more important than your IQ levelHow to maintain your mental hygieneWhat is "deep work"? (Hint: It might just be a modern superpower)The current demand for focus and its relationship with our fragmenting technologyLearn to break your brain's addiction to stimuli"You can choose between being busy or being remarkable. Not both."The benefits of scheduling your entire dayHow much are your phone glances at work really costing you?What is a flow state and how difficult is it to achieive?Deep work isn't about getting more work done, it's about getting the same work done fasterHow much good work can one person complete in a day?The ability to focus deeply is a skill and requires practice, not a set amount of timeUseful Resources Mentioned:Cal Newport's SiteOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter. This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order. This episode is made possible by StoryBlocks, my go-to resource for professional stock images for my sites. Use this link to download anything from their library of over 400,000 stunning photos, textures, images, and icons free for 7 days and get discounts on millions of more items.Guest Bio:Cal Newport is an Associate Professor of Computer Science at Georgetown University. In addition to studying the theoretical foundations of our digital age, Newport also writes about the impact of these technologies on the world of work. His most recent book, Deep Work, argues that focus is the new I.Q. in the modern workplace and that the ability to concentrate without distraction is becoming increasingly valuable. He previously wrote So Good They Can’t Ignore You, a book which debunks the long-held belief that “follow your passion” is good advice, and three popular books of unconventional advice for students.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love! The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet). Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

Less...but better.Sounds like an oxymoron, but I promise adopting this mantra can change your life.Modern technology has changed everything about our lives, and while in some ways it has simplified things, in other ways technology has massively complicated every hour of the day for us. We are no longer human beings, we have simply become extensions of our technology.Clients expect quicker turnarounds, we are surrounded by endless distractions, we take on more projects than we can handle, and the consequences are being endlessly busy (but less productive), stressed out, and losing the necessary time to think critically about our lives and what we want to accomplish during our short time here on earth.In this episode I speak with New York Times best-selling author Greg McKeown about his book “Essentialism: The Disciplined Pursuit of Less” and how this simple philosophy can massively change the direction and quality of your life (as it has my own).As an added bonus, this episode will also teach you how to say ‘No’ and not feel guilty afterwards.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:What is essentialism? - The disciplined pursuit of "less but better"The root causes of non-essentialism (read: how we got so busy but less productive)Bragging about being busy and what that meansThe “busy-ness bubble”Do you remember what it was like to be bored?The three steps to applying essentialismThe importance of journaling and making a prioritized listStop saying “yes” and learn the magic word…. NO! Be selective with your time!“The key is to figure out what is essential and you utilize that...to negotiate non-essentials”How to apply essentialism to the freelance worldDon’t just edit in the timeline...start editing your life!“The perks of being unavailable” and FOMOFinding a system for creating space to think and enjoy your creative endeavors“Protect the asset” and stop bragging about not getting sleep -- it’s just as bad as being drunk at work!It’s not about how many hours, it’s about how many GOOD hours (less but better)The difference between “ok” and “hell yes!”Don’t let others determine your scheduleUseful Resources Mentioned:www.gregmckeown.comOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.This episode is made possible by StoryBlocks, my go-to resource for professional stock images for my sites. Use this link to download anything from their library of over 400,000 stunning photos, textures, images, and icons free for 7 days and get discounts on millions of more items.Guest Bio:Twitter|LinkedIn|Facebook|InstagramOriginally from London, England, Greg McKeown is the author of the New York Times bestseller, “Essentialism: The Disciplined Pursuit of Less” and the founder of THIS, Inc, a company with a mission to inspire millions of people to design their essential mission in life. Their clients include Adobe, Apple, Airbnb, Cisco, Google, Facebook, Pixar, Salesforce.com, Symantec, Twitter, VMware and Yahoo!.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me. Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

I can’t believe I’m about to say this...but 2017 is just about to end (which seriously doesn’t even seem possible), which means it’s time to start setting some goals for 2018. If you missed my previous episode with high performance coach Jeanette Goodrich I highly recommend checking that out first because in that interview we talk a lot about setting high level goals and the steps that most people miss when setting their goals.As I mentioned in that episode, over 92% of people fail to achieve the resolutions and goals they set for themselves, and I want to do everything I can to help you become a member of the “8% club.” And that means not only setting high level goals but also getting dirty in the trenches and taking the right actions every single day to achieve your goals.Today’s interview is with Jim Bunch who is known as “The Ultimate Life Entrepreneur” and spent years working side-by-side with none other than the Tony Robbins. Jim's mission is to inspire happiness, health, and wealth worldwide. He is the founder of The Ultimate Game of Life, and in our chat today we dive deep into the topic of how to properly set daily habits that will help you achieve your goals as well as take control of the environments holding you back. Because the only way to achieve the change you desire is approaching your goals the same way you would eat an elephant: One bite at a time.As a bonus, this interview basically turns into a private coaching session for me personally to help me understand what beliefs and behaviors have held me back from achieving my own goals, so if you’d like a private glimpse into what the process of one-on-one coaching looks like, this is a great (and very intimate) example.If you’d like to learn more about The Game of Life after listening to this interview and attend Jim’s free ‘Year In Review’ webinar where you can supercharge your goals for 2018, simply visit oystage.wpengine.com/gameoflife to learn more and register. I’m definitely attending because I always do a year-end review so by the time January 1st comes along I already have a clear picture in my mind of what my next year will look like.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Jim's background and how he became a lifestyle entrepreneurGrinding vs. Growth (Are you trapped in repetition?)What it's like to be a part of a personal development seminar SWAT teamSubverting the saddening 90+% failure rate for goal achievementChanging your environments rather than relying on willpower aloneDetermining which daily habits will help you reach your goalsAnchor one-habit a month to your environmentHow to single-out the obstacles that are keeping you from improvingAvoiding the Five HindrancesThe key to changing is changing graduallyUseful Resources Mentioned:The Ultimate Game of LifeGame of Life iOsGame of Life Google Play Game of Life DesktopOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.Guest Bio:Facebook|Twitter|InstagramJim Bunch is known as “The Ultimate Life Entrepreneur” whose mission is to inspire happiness, health, and wealth worldwide. As Founder of The Ultimate Game of Life Programs, he and his coaches have helped hundreds of thousands of people in 50 countries achieve major life and business results.His 2 passions are Technology and Transformation, so whether it’s launching a new business venture or helping an entrepreneur upgrade their life, there’s a common thread you’ll find in whatever Jim Bunch does – and that’s inspiring and bringing out the best in people.Most recently, Jim launched a social mobile technology company to transform the way people interact on the planet and gained 1Million users in 250+ countries in 79 days. He has over 19 years of professional speaking experience, and has given more than a thousand presentations on Business and Life transformation. Today he writes, lectures and serves as the Chairman of the Board with The US Green Chamber of Commerce.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

Around this time every year a common word begins to resurface: “Resolutions.” And while we all have the best intentions of beginning the new year with all the energy and motivation to make positive changes in our lives, inevitably 92% of resolutions fail. It’s easy to make excuses and say that “Life got in the way,” but if you truly intend to achieve your goals in 2018 and make positive progress towards the life you truly desire, I promise you it’s gonna take a lot more than willpower and motivation. It will most likely require specificity, intentional action, and if you’re really serious - you’re gonna need a coach.In this episode I speak with Jeanette Goodrich, a former air force pilot and now one of the top high performance coaches on the planet who was trained by and works directly with Brendon Burchard, the world’s #1 most-watched personal development trainer and one of the top 100 most followed figures online, in addition to being the #3 highest earning high performance coach on the planet.Jeanette and I break down the simple but powerful steps anyone can take to reframe their goals in a more realistic manner, recognize and overcome the obstacles that have been stopping them in the past, focus on what truly matters, and take real action that get results. Most importantly, we talk about the number one factor that most people ignore when setting goals: Their deeper “Why.”Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Success is different for everybody -- where do you want to go??Define your success with baby steps and build on thatFind your why and the purpose behind your goalJeanette’s story and her big whyYou can be successful every dayWhat are “why stacks” and “benefit extensions”?Make sure your “why” goes deep enoughThe number one component to success is accountability to othersThe different types of fear and why they’re holding us back -- what are you really going to lose?The paradox of wasting timeThe only way you know if something will work is to TAKE ACTIONHow to focus on key areas of your goalFinding problems and learning to solve and move past themWhat you can evaluate each dayIt’s not about working 16 hours a day, it’s about being able to focus on what’s importantHow do you even know what goals to set?There is no one right answer for everybody!Try starting with improving your sleep -- it can make a real difference“Work smarter, not harder”How to review and stick with your goalsHow journaling and calendars can set you freeUseful Resources Mentioned:www.JeanetteGoodrich.comGo Far trailerA Classic Case of Post-Production BurnoutOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.Guest Bio:Facebook|Twitter|LinkedInAs a Certified High Performance Coach, Jeanette Goodrich helps high achievers and high potentials get in alignment with who they are and what they want and achieve their goals 5-10 times faster WITHOUT sacrificing their health, their family, or their relationships. The most common results are deepened clarity, boosted confidence, more harmonious relationships, new levels of influence, and higher levels of efficiency and productivity.She trained and consulted for one of the fastest growing and prolifically successful teams in Beachbody. In that role, she developed top notch training programs to aid in the success of new network marketing entrepreneurs.Her military experience was probably the most life shifting 4 year time of her life. There, she developed leadership skills, problems solving abilities, resiliency, adaptability and quick thinking skills that are difficult to get anywhere else. She led and supervised high performing flight crews and office staff to ensure flawless execution of missions and objectives. She was the top in my class is a very competitive flight school and had a track record of excellence in all she did!Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

If you’re a keyboard monkey like me who loves to escape the dark room on weekends and get dirty in the real world, i.e. you consider yourself a “Weekend Warrior,” then you’ll love today’s episode as much as me because this interview blends two of my favorite passions: Creative work and obstacle course racing.My guest today is Nick Montgomery, a film editor who likes to run around in the mud and lift heavy things up hills for fun. He maintains that his lifestyle balance of pushing creative limits in storytelling with pushing physical limits in the outdoors and in the gym has been key to avoiding total burnout at both.Having lived most of his life as a world-class couch potato, Nick has experimented with many fitness, nutritional and workplace lifestyle trends to find the ones that work for him. While there is no “right” lifestyle for everyone, he believes that you can realistically achieve many of your goals in life without them interfering with one another, as long as you are honest and mindful of the path you must take.Nick and I dive deep down the rabbit hole into what it truly takes to prioritize regular exercise and balance it with a demanding day job, and furthermore we chat about the power of mapping out your priorities and living life with intention. No doubt more than you bargained for when listening to two nerds talk about running through the mud, right?Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:The power of mapping out your day and being intentionalOCR for mental resiliencyConserving mental energy to be more creative by planningLearning how to fail over and over againDeveloping resiliency to stressHow to make space for training and how to train efficientlyUseful Resources Mentioned:Tough MudderOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order. Guest Bio:Twitter|InstagramNick is a film editor who likes to run around in the mud and lift heavy things up hills for fun. When he’s not working feverishly at a desk assembling horror movies and commercials, he is obsessively training in Obstacle Course Racing (OCR). He maintains that his lifestyle balance of pushing creative limits in storytelling with pushing physical limits in the outdoors and in the gym has been key to avoiding total burnout at both.A self-taught camera operator, vfx artist and (finally) editor, and having lived most of his life as a world-class couch potato, Nick has experimented with many fitness, nutritional and workplace lifestyle trends to find the ones that work for him. While there is no “right” lifestyle for everyone, he believes that you can realistically achieve many of your goals in life without them interfering with one another, as long as you are honest and mindful of the path you must take.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

It’s no secret that my #1 productivity hack is movement throughout the workday. And everyone knows that exercise is good for us and can help us feel better, but who has the time to go running for 45 minutes every morning just to achieve the “Runner’s High?” Luckily for working stiffs like us who live in front of computers, the benefits of simple exercises and movement reach far beyond what you might get from intense activity, and the full potential that exercise and regular movement throughout the day have on improving your overall health and brain power is more profound than you can imagine…with a much smaller investment than you might expect.In this episode I have an in-depth conversation with Dr. John Ratey, a clinical psychiatrist at Harvard Medical School, and the author of Spark: The Revolutionary New Science of Exercise and The Brain about how regular exercise and movement can actually improve your brain power and even make you smarter (based on science, not opinion). We discuss the immense impact regular exercise can have on cognitive function, memory, attention issues, and stress. And on the flip side, we discuss how lack of exercise and movement are literally shrinking your brain and impairing your cognitive function.That’s right, not only is your desk chair hurting your lower back and causing brain fog…sitting in it all day long might actually be making you dumber.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere’s What You’ll Learn:John’s background and how he became interested in the benefits of exerciseWhen scientists began to measure the effects of exercising on mood and other cognitive functionsExercising can help prevent the decline of cognitive function by 10-15 yearsHow do activity, movement and exercise change our brains?When we move we are activating our “thinking brain”Exercise does the same thing as a little bit of Prozac and Ritalin combinedOur brain cells grow as we use them and move around (read: you can make yourself smarter just by moving!)A Duke University study (and many others) found movement/exercise can relieve the symptoms of depressionOnce you exercise consistently for 2-3 weeks you will see a noticeable change in your moodExercise builds enzymes that help reshape and build the brainHow exercise can help mitigate the symptoms of ADD and other attention issuesContinuous exercise and movement can help bring stress levels down to a manageable levelBDNF is an antidepressant and antianxiety protein in our brain — it grows with movement!Endocannabinoids may be more important than endorphinsStudies on how children learn better when they moveYou don’t need to get to the gym! Short exercises throughout the day will do the trickBrain shrinkage: how being overweight and sedentary can actually shrink your brainThis all comes down to: movement makes you smarter!When children were studied, those who tested higher on physical fitness tests were smarterWhen starting an exercise program don’t focus on long-term goals, focus on how you feel every dayEasy wins to get you started: 7 minute exercise and make gradual progressUseful Resources Mentioned:www.johnratey.comSpark: The Revolutionary New Science of Exercise and the BrainDriven to DistractionDelivered from DistractionA Classic Case of Post Production BurnoutThe 7 Minute WorkoutThis Podcast Featured in:My ultimate guide to building a healthy, ergonomic workstation.Continue to Listen & Learn:How Being Sedentary Is Damaging You (According to NASA) | with Dr. Joan VernikosThe Solution to Your Sedentary Lifestyle | with Ben GreenfieldDeskbound – Standing Up To a Sitting World | with Dr. Kelly StarrettMore Resources for Moving More »Our Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:John Ratey, M.D. is the coauthor, with Edward Hallowell of the books Driven to Distraction, Answers to Distraction, and Delivered from Distraction. He is also the author of Shadow Syndromes. In 2001 he published the book A User’s Guide to the Brain, in which he describes the human brain as a flexible muscle, which works on a “use it or lose it” basis. He is the author of Spark: The Revolutionary New Science of Exercise and the Brain (2008), which describes the positive benefits that exercise can have for people with ADHD. In 2014 he coauthored the book Go Wild: Free Your Body and Mind from the Afflictions of Civilization with Richard Manning which discusses new evidence & case studies about the benefits of living according to the needs of our core DNA in the areas of: food, exercise, sleep, mindfulness, being outside, being with others, and our central nerve well-being.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

For those of us who spend most of our waking hours sitting in front of screens (i.e. ALL of us), we’ve learned a lot recently about the negative health effects of screen exposure, especially when it comes to eye health. I’ve seen a lot of activity in Facebook groups in the last few months especially about eye health and protecting yourself from blue light. I’ve done past podcasts with sleep experts such as Shawn Stevenson and Ben Greenfield about how to get better sleep in part by limiting exposure to blue light in the latter half of the day, but I’ve yet to have an expert on the podcast to talk specifically about what can be done to limit the health problems created by looking at computer screens all day.In this episode I chat with Daniel Georgiev, a young but extremely talented computer programmer from Bulgaria who created the software program Iris which is now an indispensable tool in my toolkit. I’ve talked about F.lux many times in the past and recommended it for years, but now my #1 recommendation for eye health if you work in front of a computer is Iris. I have it installed on every computer I own and can’t live without it. Daniel and I talk about how Iris works, why he created it, and more importantly what you can do to mitigate the negative effects on your eyes of working on computers for long hours.Daniel was also kind enough to offer an activation code for a free activation of either Iris Pro or Iris Mini Pro. He’s offering 100 activations of each, first-come first-served. Just use the coupon code "team-optimize" at optimizeyourself.me/iris to get your free license.NOTE: In order to activate, you must download the free version first and then activate the full version with your code.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:How damaging can staring at a computer be?Eye exercises that combat eye strainWhat effects flickering LED displays have on your irisesDaniel's experience with eye strain and extended exposure to monitor lightHow blue light an inappropriate times can cause macular degenerationBlue light's damaging effects aren't limited to just nighttimeHow Iris improves eye health over the course of the entire dayWays in which low monitor brightness can be just damaging as high brightnessHow typographical, color, and brightness standards are threatening our visionUseful Resources Mentioned:Iris TechHow technology is killing our eyes | Daniel Georgiev | TEDxVarnaOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:FacebookDaniel Georgiev is a 21 year old computer programmer from Bulgaria.Before he learned to code, Daniel was a rower in his country's national team for more than 5 years, and participated in the 2012 World Rowing Junior Championship.Daniel is the creator of Iris - software for eye protection with more than 1 million users worldwide.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

When discussing depression and anxiety, it’s not uncommon to hear people say things like, “Why don’t you just snap out of it!” or, “You just need to get some sleep and you’ll be fine.” But unfortunately for many people like myself, depression and anxiety come part and parcel with being blessed with creative talents. There is no simple way to “snap out of” depression or “sleep off” anxiety if you have the genetic predisposition towards both of these ailments or if your biochemistry has been altered due to external events or circumstances. In this episode I have an in-depth conversation with not one but two experts on the topics of depression and anxiety, Dr. Edison de Mello and Dr. Michael Mark. We talk about the science and biology behind depression and anxiety which can hopefully help you understand why feeling depressed or anxious isn’t “all your fault.” More importantly, beyond simply understanding the neurobiology, we also discuss several treatment protocols that go well beyond simply “popping pills.”Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Why there is so much anxiety and “circumstantial" depression in the film industryHow diet and psychology factor into treating depression beyond pharmacologyWhat is cortisol, why you need it, and why too much is bad for youUsing qEEG and LORETTA to measure neuroelectrical signals in the brain and identify depression or anxietyHow depression and anxiety are quantifiableHow to identify whether you need to see a professional or if you just need “a good night’s sleep”The cultural expectation that men can’t be “sad” and women can’t be “angry”The generalized picture of a introductory session in integrative medicineA generalized treatment protocol for a new patient who has anxiety or depressionWhat an initial session looks like for neurofeedback to treat anxiety or depressionNeurofeedback is just “playing a game, and your brain is the joystick”What a “default brain network” is in laymen’s termsThe brain being a combination of fast & slow frequencies and how they relate to anxiety and depressionUsing biofeedback and Heartmath to reduce anxietyHow to properly breathe from the belly to increase oxygen intakeUseful Resources Mentioned:The Akasha CenterNeuroEdge CentersWhat is a qEEG?What is LORETTA?Heartmath emWave ProOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:Dr. Michael Mark is a neuropsychologist, legal professional, and the co-founder of NeuroEdge Inc, a sports concussion and brain treatment center in Southern California. He holds degrees from UCLA and ABSI in Political Science and Neuropsychology, as well as a Juris Doctorate from Southwestern University. He has been an entertainment manager, a professional sports agent, and a lawyer for industry elites. But his current specialty is treating traumatic brain injuries, neurological disorders, and optimizing human performance.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love! The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me. Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

The term “Psychoanalysis” comes with plenty of baggage, not the least of which is images of Freud asking someone about their relationship with their mother, or on the opposite end of the spectrum someone lying down on a couch expressing their innermost fears and desires only to have a practitioner passively responding with, “and how did that make you feel?” Ugh….shoot me.But despite some of the negative stigmas surrounding therapy and mental health in our society today, there’s a lot more to the science and art of psychoanalysis than you may know, and in this episode I dive deep into the therapy rabbit hole with Dr. Steven Isaacman who specializes in working with creative professionals who deal with mental health issues (myself included).This interview is a very candid look at the process of psychoanalysis using my own experiences as an example for others, and you’ll learn just as I did how powerful the scripts are we have in our mind that drive most of our behaviors. More importantly, as a creative professional you’ll understand how to rewrite your own script and your own story to drive your attitudes, perceptions, and behaviors in a very different direction if you’re willing to put in the hard work necessary to understand yourself.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere’s What You’ll Learn:Dr. Isaacman’s career path and early experience in marital therapyWhat’s the difference between therapy and psychoanalysis?Purging the negative stigma surrounding therapy and psychoanalysisThe importance of communicating importance through metaphorGrowing comfortable with your most emotionally raw selfRewriting the hindering scripts that dominate your lifeIt’s okay to not be prepared with a topic list when you come to therapyHow preparedness can be an obstacle to psychological cleansingLearning to stop being ashamed of your unconscious selfKnowing that we will always be in the process of growth and developmentEmbracing the beautiful potential of failureOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:Dr Isaacman is a licensed marriage and family therapist and a certified psychoanalyst in private practice since 1992 with an office in West Hollywood, CA. While he works with a broad variety of patients, he is particularly interested in working with curious and creative individuals, many of whom work in the entertainment industry.Dr Isaacman believes that the patient/therapist relationship can open possibilities for rich fulfillment in both personal and professional realms. Some people are eventually grateful for the symptom that brought them in, as learning about oneself can be profoundly joyous, even while being difficult.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

“Mindfulness” is a buzz word you see on the Internet all the time nowadays, but what does the term mindfulness actually mean? And do I need to wear sandals, eat organic hemp granola, and chant to the stars while somebody balances my chakras to authentically practice mindfulness? Luckily mindfulness requires nothing more than a willingness to hit the pause button on your life for just a few minutes a day and focus on the present moment. And in doing so it is scientifically proven to help you enhance focus and concentration, decrease anxiety, better manage stress, and improve cognitive function. Not bad for literally doing next to nothing for just a few minutes a day, right? In this episode (one of my favorite early interviews from my Fitness In Post days) I dive deep into the topic of mindfulness with Dr. Swati Desai, a psychotherapist and mindfulness and meditation expert. We discuss the benefits of developing a regular practice and how to easily apply it to your daily life, and for those who might be skeptical, we even chat a bit about the neuroscience behind mindfulness and meditation so you understand how it’s literally reshaping your brain and your neural pathways to help you become a happier, more relaxed, and more focused human being.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Swati’s background in mindfulness, meditation, and BuddhismThe definition of “mindfulness” and how to apply it to your daily lifePracticing mindful eating and reshaping neural networksUsing mindfulness to reduce cravings for unhealthy foodsMindfulness for psychological eating disordersHow practicing mindfulness can improve business ethicsHow the prefrontal cortex thickens with regular meditation practiceThe epidemic of burnout in the post-production industryUsing biofeedback and acupuncture mats for better sleepAn example of a quick yet effective meditation techniqueConcentration, Relaxation, Equanimity, Self-awareness, Taming your mind (CREST)Useful Resources Mentioned:2 Meditate Together AppMindfulness In Plain EnglishSavor: Mindful Eating, Mindful LifeBenefits of Mindfulness Meditation via Harvard Medical SchoolA sneak peak at the upcoming “2Meditate Together” MeditationsHeartmath emWave ProBulletproof Sleep MatOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:Facebook|Twitter|LinkedInDr. Swati Desai: I immersed myself in many worlds, the East and the West, the academics and the practical, the logical world of computer information systems and the non-linear world of human psyche, the rational world of scientific theories and the emotionally intense world of the Art and the psychology. Switching worlds, making personal mistakes, and helping clients led me to a way to make sense of the human predicament and to move towards strength and enjoyment in life. I call this method C-APT (See apt), Contemplate, Accept, Push a little, and Transition to a better place. It is a combination of psychological tools EMDR and Cognitive Methods with heavy emphasis on contemplative practice of Mindfulness Meditation.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love! The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content