The Growth Guide: Self-Improvement | Greatness | Impact | Creators | FI |

Today, my guest is Will Storr. Will is an award-winning writer, teacher, and consultant. He’s the author of six critically acclaimed books, including the novels ‘The Hunger’ and ‘The Howling of Killian Lone’ and the Sunday Times bestseller ‘The Science of Storytelling.’ He joined us today to talk about his book, ‘The Science of Storytelling," which is based on research in psychology and neuroscience.You cannot understand others unless you see things from their perspective. Good storytelling gives you much-needed character perspective and helps you understand what they are going through and why they are like that. Starting the conversation, we talk about how empathy could be created toward the character in the readers’ minds.Will explains the reason for the readers to show empathy towards characters with flaws rather than perfect characters. They want a character who is learning from their mistakes and fighting for what they believe in.This podcast episode is a must-listen for anyone seeking to understand the underlying psychology that drives compelling storytelling. [08.26] Storytelling – You have to get into their shoes to understand how they feel. Starting the conversation, Will shares how good storytelling can show the perspective of the characters.[15.00] Living the experience – The ability to make the reader live through the experience is the superpower of good storytelling.[25.47] The protagonist – Will explains the reason for readers to empathize with the protagonist in stories rather than repel them.[33.45] Status – We talk about how cruel people are toward powerful business people, celebrities, politicians, royalty, etc.[40.00] External and internal - In good storytelling, you can see how people change internally due to things that happen externally.[45.05] Wants vs. needs - People want a million things, but what they really want are three things: survival, connection, and status.[55.26] Human tribes - gossip controls human behavior within the human tribe.[01.05.55] Being a hero - Being a hero means that when something terrible comes your way, you get through it and grow.[01.11.38] Five-act structure - The five acts that show the full transformation of a characterResourcesConnect with WillWebsite - http://willstorr.com/LinkedIn - linkedin.com/in/will-storr/ Twitter - twitter.com/wstorr Instagram - instagram.com/williamstorr/ Book by WillThe Science of Storytelling: Why Stories Make Us Human and How to Tell Them Better Book by Bill Drummond and Mark ManningBad Wisdom: The Lighthouse at the Top of the World

This week’s episode of The Growth Guide Podcast features Eric Partaker who joined us today to talk about his book: The 3 Alarms: A Simple System to Transform Your Health, Wealth, and Relationships Forever. He is a peak performance expert that helps CEOs, entrepreneurs and leaders reach their full potential, become better leaders and build better businesses.Eric has been named “CEO of the Year” at the 2019 UK Business Excellence Awards, one of the “Top 30 Entrepreneurs in the UK”, 35 and under, by Startups Magazine, and among “Britain’s Most Disruptive Entrepreneurs” by The Telegraph. His work has been featured on over 7 major TV stations, in the Wall Street Journal, and The Economist. He has also appeared as a guest judge on The Apprentice with Lord Alan Sugar. Starting the conversation, Eric shares his experience where he faced the wake-up call to realize there are ways he can achieve goals without sacrificing the most important things to him.Eric emphasizes the importance of choosing identities we want to embody in different areas of our lives and gamifying them by focusing on small, consistent actions that embody the champion version of ourselves. We also discuss his 80-20 rule for improving our lives by changing one thing and sticking with it, and his winning day routines for creating a productive and fulfilling day. Eric also shares how he uses phone alarms to cue his superhero identities and shows how exercise and nutrition are key components to a healthy lifestyle. Join us in this episode to learn tips and tricks on how to achieve the best version of yourself without sacrificing your well-being.[05.04] Wakeup call – Eric shares a brief bio about himself and the incident where he realized he could reach his full potential without sacrificing his health and relationships.[14.41] 80/20 Rule – We talk about how the 80/20 rule can be applied for improving anything.[22.05] Procrastination – Procrastination is a defense mechanism. We talk about how to prevent that kind of negative self-talk from happening.[27.25] Three-legged stool – Eric explains how he decided to create superhero identities for each domain: health, wealth, and relationships.[35.43] Designing your day – To have successful days, have a shutdown ritual at night, exercise and be creative in the morning, and focus on single tasking during the workday.[43.28] Staying on track – Weekly and quarterly reviews for productivity and reflection. Intentional scheduling. Positive effects on achieving goals.[49.50] The three alarms – How Eric takes out the three identities; health. wealth and relationships according to three alarms every day.ResourcesConnect with EricWebsite: www.ericpartaker.comPodcast: www.ericpartaker.com/podcastYouTube: www.youtube.com/@EricPartaker1/featuredInstagram: www.instagram.com/ericpartaker/Facebook: www.facebook.com/PPIericpartakerLinkedIn: www.linkedin.com/in/eric-partaker-5560b92Book by EricThe 3 Alarms: A Simple System to Transform Your Health, Wealth, and Relationships ForeverBook by Neil FioreThe Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free

Today, my guest is Bill Perkins. He is an author and entrepreneur. He is one of the world's most successful hedge fund managers and entrepreneurs. He joined us today to talk about his book, ‘Die with Zero: Getting All You Can from Your Money and Your Life.’How satisfied are you with your life? Did you achieve all the dreams you had, or are you still working on them? Most people regret what they didn’t do in their lives when they had the chance. Spending time with your loved ones, taking risks, or doing anything else may seem unnecessary now, but there will be a time when you regret not doing them. When you realize it, it’s already too late. From the dangers of being too dependent on work for social interactions to maximizing net fulfillment, Bill shares his thoughts on how to live life fully and free of fear. He gives practical advice on leveraging experience, making deliberate financial decisions, and prioritizing fulfilling experiences over mere material wealth. He also shares his personal experiences on discovering new passions later in life and learning from other people's mistakes to achieve one's goals. Join us to gain insights to help you maximize your time, experiences and ultimately live a more fulfilling life.[05.38] Valuing your time – Bill discusses how to calculate your true hourly wage by factoring in all the costs associated with work. [12.30] Inherent leverage – Find leverage in your industry to become wealthy, such as real estate or commodities trading. [22.02] Regretting life – We talk about minimizing future regrets in our lives.[27.13] Time buckets – Rearranging what you want to do with your life according to the correct timeline.[35.01] Finding fulfillment – We have to think about whether the work we do or the things we want give us the fulfillment we need in life.[45.05] Invest in experiences - Invest in experiences early for maximum fulfillment and memory dividends.[01.06.48] Optimizing – We talk about how to live your life to the fullest with the time you have left.[01.14.03] Priorities – Sorting out priorities in your life is essential.ResourcesConnect with BillWebsite - diewithzerobook.com/welcome Instagram - https://www.instagram.com/billperkins/Twitter - twitter.com/bp22 Linkedin - https://www.linkedin.com/in/bill-perkins-dwz/Books by Bill PerkinsDie with Zero: Getting All You Can from Your Money and Your LifeBook by Don Miguel RuizThe Four Agreements Book by Peter Attia and Bill GiffordOutlive: The Science and Art of Longevity

This week’s episode of the Growth Guide podcast features Jonah Paquette. He is a clinical psychologist, keynote speaker on the science of well-being and emotional fitness, award-winning author, and TEDx speaker. He is the author of four books, and he joined us today to talk about his book, ‘Awestruck: How Embracing Wonder Can Make You Happier, Healthier and More Connected.Sometimes we miss the wonders of life because we are simply not paying attention or living in the moment. Being present in the moment and having mindfulness are important. It makes you identify the finest little things that life offers. Jonah shares that the more we experience the present moment, the more present we become and notice things.Forest bathing is more about just being in a forest. It’s more about connecting to green spaces and merging mindfulness and nature. It’s connecting with the natural world by closing your eyes, opening your eyes, listening to sounds, and making your foot touch the grass. According to Jonah, it reduces problems with blood pressure and heart rate variability.We usually get courage and inspiration from other people. That can be our family or a totally famous stranger on the internet. We are constantly in awe of other people’s abilities, courage, convictions, strengths, and resilience. We talk about how we can get inspired by other people to do something better for ourselves.[07.39] The present moment – We talk about the importance of being in the moment, where we can notice small wonders.[13.02] The three Cs – Awe has benefits of connection, compassion, and curiosity, sparking altruism, global consciousness, and personal generosity while creating a link between curiosity and awe.[22.18] Small stuff – We talk about why the small things that stress us out don’t feel important when we are surrounded by something ancient or awesome.[31.50] Negative experiences – Jonah explains how negative experiences can trigger a sense of belonging, community, connection, and compassion.[37.55] Forest bathing – Jonah defines forest bathing and the benefits it has.[50.40] Vastness – Vastness makes us feel small, but not in a threatening way.[1.01.22] Finding awe in everyday life – such as reflecting on the unlikelihood of existence and taking a curious, detail-oriented approach to experiences with animals or nature.[01.07.04] Courage and inspiration – Jonah shares his attitude about getting inspired and having courage from the people around you who might have silent battles within them.[01.15.47] Journaling – A way of reconnecting with the greatest memories of your life and remembering them.ResourcesConnect with JonahWebsite - jonahpaquette.com/ LinkedIn - linkedin.com/in/jonahpaquette/ Twitter - twitter.com/doctorpaquette Instagram - instagram.com/jonahpaquettepsyd/ Book by Jonah PaquetteAwestruck: How Embracing Wonder Can Make You Happier, Healthier and More Connected.Mentioned in the Podcast:Book by Viktor E. FranklMan's Search for MeaningBook by Jeff PearlmanThe Last Folk Hero: The Life and Myth of Bo Jackson

My guests this week are Kelly and Juliet Starrett to discuss their book, Built to Move: The Ten Essential Habits to Help you Move Freely and Live Fully.Juliet Starrett is an entrepreneur, attorney, author, and podcaster. She is co-founder and CEO of TheReadyState.com, which has revolutionized how athletes think about human movement and athletic performance as well as former CEO of San Francisco CrossFit, one of the first 50 CrossFit affiliates. She is the co-author of the Wall Street Journal Bestseller, Deskbound and co-host of The Ready State Podcast. Kelly Starrett is a Doctor of Physical Therapy and is the co-author of the New York Times bestsellers Becoming a Supple Leopard and Ready to Run and the Wall Street Journal bestseller Deskbound. Kelly is also the co-founder and CEO of TheReadyState.com and co-founder of San Francisco CrossFit. Kelly consults with athletes and coaches from the NFL, NBA, NHL, and MLB, the US Olympic Team and CrossFit. He works with elite Army, Navy, Air Force, Marines, and Coast Guard forces, and consults with corporations on employee health and well-being. Kelly and Juliet emphasize that movement is the key to overall health.  They recommend small changes in daily routines and non-exercise activities like walking, to improve overall wellness and manage weight.They also discuss the importance of consistent sleep patterns, tracking data and setting up long-term movement goals to improve mobility.  Kelly and Juliet break down vital signs beyond traditional health metrics to include physical behaviors like sleep, exercise and nutrition and offer benchmarks for improvement.[03.17] Mobility – Starting the conversation, Juliet and Kelly share an accessible and technical definition of mobility.[22.00] Change your environment – To change your unhealthy behaviors, you have to change your environment, which will help you choose between good and bad health choices.[25.41] Sit and Rise Test - The ability to get up and down from the ground is an indicator of mobility and movement patterns that can affect future health.[32:44] Prolonged sitting – Sitting for prolonged periods of time affects our ability to move and perform physical activities.[39.28] Movement for survival – Humans used to move more and carry things for survival.  [43.19] Request for change – Pain and discomfort can be managed with agency and control and engaging in safe, actionable behavior can alleviate pain instead of relying on medication or substances.[01.01.53] Small steps for big benefits - Increase movement for better health, target 8,000 steps but can scale up or down, focus on long-term habits for all ages.[01.10.23] Sharing meals – Eating meals together can create significant positive changes in relationships, culture, and well-being, but it should be experimented with and tailored to individual needs. [01.24.40] Sleep – Juliet shares how many hours you need to sleep if you want to lose weight, recover from surgery, or address pain.ResourcesConnect with Kelly and Juliet StarrettWebsite - thereadystate.com/ Instagram - https://www.instagram.com/thereadystateinstagram.com/julietstarrett/ Twitter - https://twitter.com/thereadystateYoutube - https://www.youtube.com/@TheReadyStateBook by Kelly and Juliet StarrettBuilt to Move: The Ten Essential Habits to Help You Move Freely and Live FullyBook by Catherine ShanahanDeep Nutrition: Why Your Genes Need Traditio

My guest today is Rick Hanson. He is a psychologist, a senior fellow of UC Berkeley’s Greater Good Science Center, and a family counselor. He is also a New York Times best-selling author, and his books are available in 31 languages, with over a million copies sold. He joined us today to talk about his book, "Making Great Relationships: Simple Practices for Solving Conflicts, Building Connection, and Fostering Love."How loyal are you to yourself? We are always loyal to the people we love, appreciating them, encouraging them for their accomplishments, and empathizing with them for their difficulties. The thing people seem to forget is that "you matter too'. Starting the conversation, Rick explains how people internalize the message that they don’t matter.Anger is Mother Nature's jet fuel. Anger has the power to drive us into blinding rage. At the same time, anger can be energizing, focus attention, or even organize us. But you have to be careful not to let anger get you down along the way.Being heard is one of the greatest gifts that people can have because they like the sense of being received. If you can spare a few minutes to listen to someone, it can sometimes mean the world to them. You never know what someone is going through, so a small act of kindness can light up their world. In the next phase of the conversation, we talk about the importance of listening to people.A lot of people worried about not being recognized. It can come from family, friends, or the workplace. The lack of recognition will leave a huge hole in their hearts, no matter where they are or what they do. Rick dives into an evidence-based process where people can get rid of the recognition craving and slowly start to fill the hole in their hearts over time.[06.09] Being loyal – Why it’s hard for us to be loyal to ourselves and how we can change that. [12.33] Handling criticism – Rick shares what we can do to handle criticism, complaints, and grievances in a safe, respectful way. [21.44] Practicing with the mind – We talk about the three categories of practicing with the mind: being with experience, reducing what’s harmful, and increasing what’s enjoyable. [27.18] Anger -Using mindfulness and tools to manage anger[37.32] Listening – We talk about how to be a good listener to someone you love and figure out what you need to do to make them comfortable. [48:09] The Power of Positivity – The importance of taking in positive experiences to counteract the negativity bias and cravings. They share their personal story and a method for internalizing good experiences. Connect with Rick: Website - rickhanson.net/ Twitter - https://twitter.com/drrhanson/Instagram - https://www.instagram.com/rickhansonphd/YouTube - https://www.youtube.com/user/drrhansonResources:Books by Rick Making Great Relationships: Simple Practices for Solving Conflicts, Building Connection, and Fostering LoveNeurodharma: New Science, Ancient Wisdom, and Seven Practices of the Highest HappinessBook by Robert A. HeinleinHave Space Suit—Will TravelBook by Tara BrachTrusting the Gold: Uncovering Your Natural Goodness

Simply relying on online advice and hacks won't cut it if you're seeking to address your sleep issues. What's crucial is gaining a deeper comprehension of your sleep patterns, identifying the root cause of your problems, and devising an effective solution to improve your sleep quality. In today’s episode of The Growth Guide podcast, we dive into the world of sleep with renowned sleep expert Dr. Chris Winter.[06:29] The Glymphatic System and its Impact on Alzheimer's Disease: How Sleep Can Help Delay the Onset of the Disease.[10:26] Sleep Deprivation: The Connection Between Sleep Deprivation, Brain Fog, and Increased Risk for Accidents and Dementia.[25:53] Finding Your Optimal Sleep Duration: The Minimum Hours of Sleep Required for Optimal Health and Productivity.[36:13] The Drive Reduction Theory: How Your Body Forces You to Get Better Sleep.[41:26] The Science Behind Sleep: Homeostasis, Circadian Rhythm, Adenosine, Melatonin, and Caffeine.[46:11] The Truth About Caffeine: How Caffeine Tolerance Affects Your Brain and Sleep? [51:12] Understanding Sleep Debt: Can We Really Make Up for Lost Sleep?[56:11] Expert Insights: The Importance of Consistent Wake-Up Times for Better Sleep.[01:01:25] Optimizing Your Sleep: The Importance of Sleep Hygiene and Creating Your Hibernation Lair.[01:13:06] The Power of a Bedtime Routine: Tips for a Consistent and Healthy Sleep Schedule.Resources:Connect with Chris:Website: wchriswinter.com/Youtube: https://www.youtube.com/@SleepUnpluggedPodcastInstagram: instagram.com/drchriswintervTwitter: https://twitter.com/drchriswinterPodcast: Sleep Unplugged with Dr. Chris Winter: podcasts.apple.com/us/podcast/sleep-unplugged-with-dr-chris-winter/id1631914841Books by Dr. Chris Winter:The Sleep Solution: Why Your Sleep is Broken and How to Fix ItThe Rested Child: Why Your Tired, Wired or Irritable Child May have a Sleep Disorder -- and How to HelpBooks Mentioned in the Podcast:Book by Samuel Shem: The House of GodBook by Joseph Heller: Catch-22

Oonagh Duncan is the CEO and founder of Fit Feels Good. She is a multi-award-winning fitness expert, media personality, and author of Healthy as F*ck: The Habits You need to Get Lean, Stay healthy and Kick Ass at Life.Your body is the result of two facts: genetics and habit. You can’t do anything about your genetics, but you can control your habits. Habits are the ones who control your body, and if you redesign your habits, you can live as a whole new person. On this episode of The Growth Guide, we explore the importance of being comfortable with being alone and how implementing basic healthy habits can lead to personal growth. Oonagh discusses the all-too-common desire for a big secret to health and wellness and how people can create their own effort to results ratio.We dive into using meditation to improve sleep and make wiser choices, and how bribing oneself can build positive habit loops. We also touch on alcohol consumption, the power of habits, and the most effective workouts for weight loss. Lastly, we discuss the importance of reinforcing faith in oneself and identity to achieve our goals. Tune in for valuable insights on creating sustainable habits and personal growth.[4:56] Choice of language – the language we choose is important when framing weight loss and dieting.[17:04] Compound interest – What will sustain you is your habits, and consistency will provide exponential results.[21.12] Reward for the habit, not the outcome – You really have to reward the action and not the outcome because the outcome is often very much delayed.[26.18] Eating vegetables – Oonagh explains how a half-plate of vegetables can help your daily diet. [32.16] Sleeping – We talk about the importance of sleep as a part of dieting.[39.26] Meditating – How meditation helps you to make better choices in life. [46.53] Value of Small wins – Start with the smallest version of the habit and reinforce your identity as someone who keeps their promises to themselves.Connect with OonaghWebsite - oonaghduncan.com/                 fitfeelsgood.com/ Instagram - https://www.instagram.com/oonaghduncan/Youtube - https://www.youtube.com/fitfeelsgoodTikTok - https://www.tiktok.com/@oonaghduncan Book by OnnaghHealthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life Oonagh’s PodcastGoals, Grit and Some Woo Sh*tBook by Dan MartellBuy Back Your Time: Get Unstuck, Reclaim Your Freedom, and Build Your Empire Book by Donald MillerHero on a Mission: A Path to a Meaningful Life

Daniel Priestley, entrepreneur and best-selling author, discusses his book 'Oversubscribed' and how to drive demand for your service. He talks about getting signaled interest before making sales, defining demand and supply tension, the importance of connection, setting boundaries, launching a course, and using online assessments to drive sales.

This week’s episode of the Growth Guide Podcast features Tiago Forte, author of the book "Building a Second Brain: A Proven Method to Organize Your Digital Life and Unlock Your Creative Potential." Tiago is one of the world's foremost experts on productivity and has taught thousands of people around the world how timeless principles and the latest technology can revolutionize their productivity, creativity, and personal effectiveness. He has worked with organizations such as Genentech, Toyota Motor Corporation, and the Inter-American Development Bank and appeared in a variety of publications, such as The New York Times, The Atlantic, and Harvard Business Review. On this episode of The Growth Guide, we explore the power of organization with the concept of PARA. Tiago explains how this system emerged from the need for order in different areas of life, and breaks down the four categories that make up PARA: projects, areas of responsibility, resources, and archives. Tiago shares tips for organizing tasks and capturing information efficiently, and discusses the benefits of distillation and creating a "second brain" full of curated information. We also delve into the tension between quantity and quality when it comes to productivity, and explore the importance of prioritization and boundaries to avoid burnout. Tune in to learn how to organize any kind of information and achieve your career goals.[05.55] Second Brain - the system for our second brain is code, capture, organize, distill, express.   Tiago dives into the code system. [14.49] The PARA method – Tiago defines the PARA method and what the acronym stands for. [21.14] Closing loops – We talk about the misconceptions about closing loops and some ways to close them. [28.29] Information packets – Tiago defines information packets and how they can be used to increase creativity. [39.58] Quality & Quantity – We dive into the relationship between quality and quantity. [43.03] Expression – Tiago explains the three stages of expression; remembering, connecting, and creating  Connect with Tiago:Website - fortelabs.co/                 buildingasecondbrain.com/ LinkedIn - linkedin.com/in/tiagoforte/ YouTube - https://www.youtube.com/c/TiagoForteLabsInstagram - instagram.com/fortelabsco/ Twitter - twitter.com/fortelabs Resources:Book by TiagoBuilding a Second Brain: A Proven Method to Organize Your Digital Life and Unlock Your Creative PotentialBook by James A. MichenerThe SourceBook by David SpinksThe Business of Belonging: How to Make Community your Competitive Advantage