On Purpose with Jay Shetty - 7 Things to Do This Weekend to Boost Your Mental Health

Episode Date: April 12, 2019

You don’t have to be struggling with anxiety, or stress, or pressure to focus on boosting your mental health.So if your mind is telling you right now, “I don’t need to hear this, I feel great.�� Then please give this episode a listen.Just like you don’t need a physical challenge to go to the gym, you don’t need a mental challenge to go to the mind gym.See omnystudio.com/listener for privacy information.

Hey, it's Debbie Brown, host of the Deeply Well Podcast, where we hold conscious conversations with leaders and radical healers and wellness around topics that are meant to expand and support you on your wellbeing journey. Deeply well is your soft place to land, to work on yourself without judgment, to heal, to learn, to grow, to become who you deserve to be. Deeply well with Debbie Brown is available now on the iHeart Radio app, Apple Podcasts, or wherever you listen to podcasts. Namaste. I'm Munga Shatekler and it turns out astrology is way more widespread than any of us want to believe. You can find it in major league baseball, international banks, K-Pop groups, even the White House. But just when I thought I had a handle on this subject, something completely unbelievable happened to me and my whole view on astrology changed.

Whether you're a skeptic or a believer, give me a few minutes because I think your ideas are about to change too. Listen to Skyline Drive on the iHeart Radio app, Apple Podcasts, or wherever you get your podcasts. I'm Danny Shapiro, host of Family Secrets. It's hard to believe we're entering our eighth season, and yet we're constantly discovering new secrets. The variety of them continues to be astonishing. I can't wait to share 10 incredible stories with you, Stories of tenacity, resilience, and the profoundly necessary excavation of long-held family secrets. Listen to season 8 of Family Secrets on the I Heart Radio app, Apple Podcasts, or wherever

you'll get your podcasts. Just as we know what we want our bodies to look like, it's important that we know what we want our mind to feel like. The mind is a muscle we use every single day to be creative at work, to be effective at home, to be productive in our own businesses, entrepreneurs or whatever you may be doing, just as the body needs to eat, exercise and be engaged

to get stronger, so does our mind. Hello everyone and welcome back to on purpose. I am genuinely so grateful and touched by all of the engagement, all of the messages, all of the social media sharing that you're doing, the ratings, the reviews. I genuinely look through them every single week and I feel so deeply happy that these podcasts are improving and having an impact in your life. Thank you for trusting me. Thank you for being here. I'm genuinely so appreciative of each and every one of you. Today's episode is something that I believe in so much and I really want you to take a listen of this one. Listen all the way through because the practical applicable tips that I'm going to give you

are going to make a huge difference in your life. And that's one of the biggest things that I'm doing differently on this podcast is that these insights are not just philosophical, they're not intellectual, they're practical, they're things that you can start applying right now. And that's why today's theme is seven simple things to do this weekend

to boost your mental health. Now, listen carefully. A lot of us have fitness goals. We have an idea of what we want our bodies to look like, and many of us visit the gym regularly, or at least we want to, and we aspire to. It's so important to have a good workout routine or plan, but it's just as important to have a gym for the mind. Just as we know what we want our bodies to look like,

it's important that we know what we want our mind to feel like. The mind is a muscle we use every single day, to be creative at work, to be effective at home, to be productive in our own businesses, as entrepreneurs or whatever you may be doing. Just as the body needs to eat, exercise and be engaged to get stronger, so does our mind. And there's a massive link between physical and mental health too. Now, you don't have to be struggling with anxiety or stress or pressure to focus on boosting

your mental health. So if your mind's telling you right now, I don't need this, I feel great, then please carry on listening to this. Just like you don't need to have a physical challenge to go to the gym, you don't need to have a mental challenge to go to the mind gym. Being proactive about our mental health is the best decision we can make. And the truth is, stress is something none of us can avoid. Whether it's at the workplace, whether it's family challenges, whether it's our finances, it's something we all go through. And sometimes, it's actually very useful. It helps us get focused. It pushes us forward.

And everyone from athletes to musicians and performers experience it. It's what we do about stress that matters. Often our reaction is, oh no, why am I stressed? I shouldn't be stressed, why am I going through this? Oh no, things are so stressful. But think about it like this for a moment. Every day you get hungry. And I'm sure you never think to yourself, oh no, why am I hungry? Why am I hungry? Why is this happening? You just eat some food. Every day, believe it or not, it's true. We get dirty, we get sweaty, sometimes we get smelly, and you

don't sit there worrying about why am I got sweaty today or why am I dirty today or why am I smelly today. You just know you have to take a shower. So because we know that we are going to experience stress and it's something that we will experience daily, it's important we find things we can do to reduce it and manage it just like we manage our hunger, our fatigue and our cleanliness. When you know it's coming you just have to know what will help it. So here are the seven things I'd love for you to apply in your life so that you can experience the difference on a daily basis. And I would recommend you reflect on these, introspect on these and try some of them out

this weekend. Or whenever you're listening to this. Hey, it's Debbie Brown. And my podcast, Deeply Well, is a soft place to land on your wellness journey. I hold conscious conversations with leaders and radical healers and wellness and mental health around topics that are meant to expand and support you on your journey. From guided meditations to deep conversations with some of the world's most gifted experts in self-care, trauma, psychology, spirituality, astrology, and even intimacy. Here is where you'll pick up the tools to live as your highest self. Make better choices, heal and have more joy.

My work is rooted in advanced meditation, metaphysics, spiritual psychology, energy healing, and trauma-informed practices. I believe that the more we heal and grow within ourselves, the more we are able to bring our creativity to life, and live our purpose, which leads to community impact and higher consciousness for all beings. Deeply well with Debbie Brown is your soft place to land, to work on yourself without judgment, to heal, to learn, to grow, to become who you deserve to be. Deeply well is available now on the iHeartRadio app, Apple Podcasts or wherever you listen to podcasts. Big love.

Namaste. I'm Mungeshia Tikular and, to be honest, I don't believe in astrology, but from the moment I was born, it's been a part of my life. In India, it's like smoking. You might not smoke, but you're going to get secondhand astrology. And lately, I've been wondering if the universe has been trying to tell me to stop running and pay attention. Because maybe there is magic in the stars if you're willing to look for it. So I rounded up some friends and we dove in and let me tell you, it got weird fast.

Tantric curses, major league baseball teams, cancelled marriages, K-pop! But just when I thought I had a handle on this sweet and curious show about astrology, Versus majorly baseball teams, canceled marriages, K-pop! But just when I thought I had a handle on this sweet and curious show about astrology, my whole world can crash down. Situation doesn't look good, there is risk to father. And my whole view on astrology, it changed. Whether you're a skeptic or a believer, I think your ideas are going to change too. Listen to Skyline Drive and the iHeart Radio app, Apple Podcast,

or wherever you get your podcasts. I'm Jay Shetty and on my podcast on purpose, I've had the honor to sit down with some of the most incredible hot some minds on the planet. Opro, everything that has happened to you can also be a strength builder for you if you allow it. Kobe Bryant. The results don't really matter. It's the figuring out that matters. Kevin Haw. It's not about us as a generation

at this point. It's about us trying our best to create change. Luminous Hamilton. That's for me being taken that moment for yourself each day, being kind to yourself, because I think for a long time, I wasn't kind to myself. And many, many more. If you're attached to knowing, you don't have a capacity to learn. On this podcast, you get to hear the raw, real-life stories

behind their journeys and the tools they used, the books they read, and the people that made a difference in their lives so that they can make a difference in hours. Listen to on purpose with Jay Shetty on the iHeart Radio app, Apple Podcasts or wherever you get your podcast. Join the journey soon. Number one, remove perfectionism. How many of us are so focused on trying to make everything perfect, whether you're releasing a video, whether you're writing a blog, whether you're trying to get a report together, and we keep

pushing ourselves and challenging ourselves where it actually starts to get strenuous. And this is the point at which our performance actually drops. So there's a level of performance where we feel positively challenged. And then it goes beyond a tipping point, where actually any challenge actually becomes a strain and our performance level drops. And all of us have to figure out what that means for us. Now I'll be completely honest with you.

All of my videos are 70 to 75% complete. I've never tried to release a video that is 99 or 100% complete. Let me explain why. In some of my videos, you'll find that I fumble words. There are times when I'm in the zone, I'm in flow, and I miss pronounce a word. But I want you to have a real genuine experience of what I'm thinking about or what I'm channeling and so I will just keep moving forward. And I won't want to re-edit that because there's an energy about that that really connects

with you and that really resonates. And so I aim for a 70 to 75% completion. I also know that the amount of time it would take for me to make a video go from 75 to 99 will mean I may never release a video in my life. And more importantly, being a perfectionist can seriously harm our mental health. The effects of perfectionism can include increased rates of anxiety, depression and even suicidal thoughts among other health problems. Perfectionism can add a lot of stress to your life and we don't need that.

Cultivating self-compassion can help heal the potential harmfully effects of perfectionism. That's what Harvard Health recommends. And what that means is starting to find ways where you encourage yourself. Noticing things you get right. Noticing the impact that you'll have. One of the ways you can do this is asking a group of close friends what positive impact you have in their life. When you hear those answers, you're able to recognize that there are things that you're doing that already have an impact without you even being conscious. This is something known as unconscious competence. Every day, we do countless things well without even knowing that we're doing them.

When we recognize them and appreciate them, we can encourage ourselves to move forward. Another beautiful way of removing perfectionism is helping others and just seeing how much they value you in the process. So cultivate a mood of self-compassion, this requires a bit of reflection, it requires a bit of time, but it will help you move beyond becoming a perfectionist. Now that doesn't mean you don't work hard,

it doesn't mean that you don't make incredible work, it doesn't mean that you give up or get lazy. What it means is you're willing to learn from everything you do. You're willing to learn from everything you launch. When I share a video, for me, it's an experiment. You're learning from it, you're exploring an idea, you're exploring how people connect with it. And that's so much more exciting, liberating,

a non-judgmental way of yourself to learn and grow. Now this second tip and second principle that I'd love for you to start today, this weekend, wherever you are right now, and I promise you it will be life changing. When I lived as a monk, we were trained to do one thing at a time. It's something I now call single-tasking, instead of multitasking.

Most of us think we can multitask, and studies show that actually only 2% of the world can actually multitask. And the funny thing is, when we hear that, we all think it's us. The truth is, most of us are in the 98% that can't multitask. Inziety is usually about trying to juggle multiple things. How many times have you ever been in that situation? Well, you know you've got a million things to do. You end up trying to do all of them at the same time,

and you end up achieving nothing. How many times have you been in that position before? So when you eat, just eat. Experience every flavor, every scent, every bite. When you're with someone fully engage, eye contact. Focus, listening, engage all your senses. Single tasking is doing one thing at a time and it's a brilliant way to boost your mental health because it allows your body and mind to do the one thing it needs to do. When you're eating food and all you do is eat, you're digesting it better. Your food

is giving you all the nutrients your body needs. When you're just drinking water, your body is processing that water. When you're just having a conversation, your focus and your mind is processing just that one thing. We experience peace when what we think, what we say, and what we do are aligned. How many times have you ever had that experience in your life? Well, you're thinking one thing, saying another thing, and doing another, right? Sometimes we're eating food, reading about an article, and thinking about work. So often time this disconnect in what we're

doing thinking and feeling on a daily basis is what creates stress is what creates pressure is what creates anxiety. And even though you may think you achieve more by multitasking, actually you don't because your energy is spread across a number of tasks, things take longer, you become less productive and you become more tired. When you do one thing at a time, your focus is completely pinpointed on that activity and therefore you automatically boost productivity, boost effectiveness, and even boost your creativity. Principle number three is based on the famous Harvard study that you may have heard about. But even if you haven't, let me explain it.

In a 75-year-old Harvard study, studying humans' lives for 75 years, they found the clearest message that we get is this. Good relationships keep us happier and healthier, period. Not how much money is in your savings account. Not how many keynotes you gave in your life. Not how many posts you posted on Instagram or how many followers you have

or how many tech companies you worked for, how influential you were, or how powerful you are. No, the biggest predictor of your happiness and meaning in life is love and relationships. But let me go a step further because maybe you've heard that before and you think, Jay, I've heard this so many times but what does that mean?

And I have lots of friends, so what does that look like? So let me go a step deeper for you. Specifically, the study demonstrates that having someone to rely on helps your nervous system relax. It helps your brain stay healthier for a longer period of time and even reduces emotional and physical pain and trauma. And one of the most incredible things is that the study shows that those who feel lonely are more likely to see their physical health decline earlier

and even die younger. But there's an even more important point here, loneliness can still be experienced even in company. Listen to that carefully. Loneliness can even be experienced when you're surrounded by thousands of people or of thousands of friends online. It's not just a number of friends you have and it's not whether or not you're in a committed relationship. It's the quality and depth of your close relationships that matters. And what that means is how much vulnerability and depth exists within your relationship.

And that's judged by these three things. Listen carefully. In your relationships, ask yourself, who is feeding these things you need and who are you feeding these things for? And remember, it can be multiple people who do one of these. The biggest mistake we can make is expect one person to be all of these. The best thing we can do is find one thing in many people. But these are the three things that dictate whether the quality of our relationships is really powerful.

How's that New Year's resolution coming along? You know, the one you made about paying off your dictate whether the quality of our relationships is really powerful. for you and your goals, our podcast, How to Money can help. That's right, we're two best buds who've been at it for more than five years now, and we want to see you achieve your money goals, and it's our goal to provide the information and encouragement you need to do it. We keep the show fresh by answering listener questions, interviewing experts, and focusing on the relevant financial news that you need to know about. Our show is Choc Full of the Personal Finance Knowledge that you need with guidance three times a week, and we talk about debt payoff. If, let's say you've had a particularly spend thrift holiday season, we also talk about building up your savings, intelligent investing, and growing your income. No matter where you are on your financial journey, how do money's got your back?

Millions of listeners have trusted us to help them achieve their financial goals. Ensure that your resolution turns into ongoing progress. Listen to how to money on the iHeartRadio app, Apple podcasts, or wherever you get your podcasts. This is what it sounds like inside the box card. I'm journalist and I'm Morton in my podcast City of the Rails. I plung into the dark world of America's railroads searching for my daughter Ruby who ran off to hop train. I'm just like stuck on this train, not where I'm going to end up. And I jump. Following my daughter, I found a secret city of unforgettable characters, living outside

society, off the grid, and on the edge. I was in love with a lifestyle and the freedom, this community. No one understands who we truly are. The rails made me question everything I knew about motherhood, history, and the thing we call the American Dream. It's the last vestige of American freedom. Everything about it is extreme. You're either going to die, or you can have this incredible rebirth and really understand

who you are. Come with me to find out what waits for us in the City of the Rails. Listen to City of the Rails on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Or, cityoftherails.com. Conquer your New Year's resolution to be more productive with the Before Breakfast Podcast in each bite-sized daily episode. Time management and productivity expert, Laura

Vandercam teaches you how to make the most of your time, both at work and at home. These are the practical suggestions you need to get more done with your day. Just as lifting weights keeps our bodies strong as we age, learning new skills is the mental equivalent of pumping iron. Listen to before breakfast on the I Heart Radio app or wherever you get your podcasts. Number one, how safe you feel sharing with one another. Your depths, your vulnerabilities, your experiences. How much can you share your true self? Number two, the extent to which you can relax and be seen for who you truly are. How many people are there in the world who truly know what you're like,

what you want to do, lay back, relax, and just be yourself. And the third is being able to be vulnerable, right? Being able to share your challenges in your pain points. That's a really, really important point. And remember, like I said, do not expect one person to be all of these things, find multiple people who can do one thing each.

That's principle number three. Now, on to principle number four. This is a great one for this weekend. Know what helps you relax for real. Whether it's a hot bath, quality time with your pets, a yoga class, a meditation class, know what really helps you unwind. So many of us are always busy planning our schedules. We don't plan time to unwind.

We don't plan time to take out. Me and my wife at the beginning of this year made a commitment to each other that we would take off together three days every 30 days. So we would spend a weekend away every 30 days together, not far, it could be in our distance from where we live, or it could even be staying at home, but it would be a weekend that we spent relaxing, not on our phones, not always busy with another plan, not going to events, but just being together with each other. And that downtime, that

space is so, so powerful. One of my favorite things, obviously, that helps me relax is my meditation practice. Now, I meditate for two hours a day to practice I've built up over a period of time, which includes breathing exercises, includes mantra meditation, and it includes visualization. And that's something that really helps me calm.

It helps me relax. It helps me find space in my lives And I'll do a lot more on that in the future as well Now number five is kind of a side point from number four But I wanted to raise it as its own point because it's truly valuable in itself and Principle number five is if you know what you want to do to relax is if you know what you want to do to relax, make sure that you're choosing learning or enlightenment over entertainment.

Not all the time, there are times when entertainment's important, but there isn't need for us to look at the proportions of our time. Take a moment with me. I wanted to raise this important point. For so many of us, relaxation is entertainment and television. And it feels harmless, but here's what science says about books or learning versus television. In 2013, a study was performed by Toho Kuu University in Japan.

And the team examined the effects of television on the brains of 276 children, along with the amount of time spent watching TV and its long-term effects. And the research found that the more TV kids watched, parts of their brain associated with the higher a rousal and aggression levels became thicker. The frontal lobe also thickened, which is known to lower verbal reasoning ability. The more hours of television the kids watched, the lower their verbal test results became.

These negative effects in the brain happened regardless of the child's age, gender, or economic background. In the same year, a study was done on how reading a novel affected the brain. Gregory Burns and his colleagues at Emory University wanted to see the before and after effects of reading based on MRI readings. College students were asked to read Pompii by Robert Harris, a thriller based on

the eruption of Mount Vesuvius in Italy. The book was chosen due to its strong narration and dramatic plot based on true events. After reading the novel, the students had increased connectivity in parts of the brain that were related to language. There was also increased activity in the sensory motoregion of the brain, suggesting that readers experience similar sensations to the characters in the book. And I want to thank Melissa Chu for this article that I found on Medium and I thought it was brilliant where I got this research from. So thank you, Melissa. And this is the incredible thing. This isn't just applicable to reading books. it's audiobooks, it's listening to podcasts that about learning. Podcasts like this, the one you're listening to right now,

make you aware. So when you come back to your challenges of life, when you switch back into your work or your family or your routine, you have more information to transform your human experience, to not just deal with challenges, but to actually grow with them. The two options we always have are to either escape or elevate. When we just switch on the TV and want something mindless to numb our mind, we're not refueling. We're just getting to a point of escaping. But when you choose to learn whether it's reading, whether it's an audiobook, whether it's growth-based material, whether it's coaching, all of those things, I help you elevate. So when you come back to your real life, you have more transformative wisdom to make a

difference. Now I'm not saying that escaping and entertainment are bad options at all. I do them all the time. I absolutely love football. I love watching the sport. I obviously love football. I love watching the sport. I obviously love playing the sport, which is great for my health. But I'm not saying it's bad to want entertainment at all.

All I'm saying is that we have to be aware. Are we escaping or elevating? And if we escape for too long, we don't find the tools to help us deal with the everyday challenges of life. Now, there are also long-term effects from reading books. Reading keeps your mind alert and delays cognitive decline in their elders.

Research even found that Alzheimer's is 2.5 times less likely to appear in elderly people who read regularly, while TV was presented as a risk factor. Six minutes of reading can reduce stress levels by 68% according to researchers at the University of Sussex. Reading at 68% even beat out other relaxing activities, including listening to music, which was 61%, drinking tea or coffee, which was 54%, and even taking a walk, which was 42%. And it is true that watching documentaries or watching educational or learning-based programming

on TV can have better effects and impacts. So it's more about the content we're consuming as opposed to the medium of consumption. And I think this is a really important point to make. It's not about books versus watching. Of course, books have a powerful impact on us because television is designed to be passive. After switching to the show you like,

you can just sit back and watch everything and let it all happen in front of you. And TV also presents ideas and characters on a surface level, right? You don't get the time, there's all these ad breaks, it doesn't really become a reflective or introspective process, whereas coaching, audiobooks, podcasts, books, they have that proactive form of entertainment and learning.

When education becomes our entertainment, we're guaranteed to elevate our lives. Now how do you find more time to read? One of my favorite things is something I call gap reading. I carry a book all the time and therefore whether I'm waiting at an airport, someone's late for a meeting, whatever situation it is, I have the opportunity to pull out the book in the gap. I could be waiting for a bus, a train, a plane, I could be waiting for someone, I could be commuting and I can pick that out. And that also includes audiobooks, that includes podcasts just like this one. So you're already doing the right things and it's how you can do them more.

And readers who use paperbooks have an easier time remembering the content than even tablet readers. So if you really want retention to be one of your focus points, paperbooks help a lot. Traditional books provide a sense of progress as readers flip through your pages, along with a great immersion as well. Now, Princi principle number six. This one is about physical exercise. Mental and physical health are closely linked, which is why taking up a sport or doing exercise can never be a bad thing.

A study found completing just one hour of exercise per week at an intensity could be enough to prevent depression for some patients. The landmark study published in the American Journal of Psychiatry worked with more than 33,000 Norwegian adults to analyze their levels of exercise and symptoms of depression and anxiety over 11 years. Researchers concluded that even small amounts of exercise can protect against depression with mental health benefits seen regardless of age or gender. And therefore, exercising in nature, exercising in the outdoors, hiking, walking.

There are so many powerful ways to exercise. If you don't love sports or you don't love the gym, there are so many more opportunities now. And the seventh and final principle that I really, really am excited to share with you is volunteering. It may sound counterintuitive. You may hear that and say, Well, I'm struggling. How do I have time to help people? The funny thing is, it works. Helping others is good for us and can improve our well-being. Firstly, when you help someone else, it releases endorphins which then activate parts of your brain associated with trust, pleasure, and social connection, volunteering and being

part of a community of other people who want to make an impact, who want to make a change, reduces isolation and loneliness, and helps you connect with people without an agenda. How do you find someone in a bar or a club or a pub without an agenda? How do you find someone at work without an agenda? But if you're coming together just to serve a community, to help, to make a difference, it can be absolutely huge. These random acts of kindness can boost our mental health, give us the community we need as well. I've really been focusing on that with my teams and the people I work with. And when I lived as a monk, volunteering and charity work was one of the biggest reasons I did it.

I was able to live for a purpose greater than myself. And that really made me realize the value of service and volunteering. So if you can find something that you can do this weekend that you're passionate about, whether it's helping the homeless or feeding people. It can be small, it doesn't have to change the world, but guess what, you are changing the world.

When you change one person's life, you're changing the world because that person is in the world we live in. You are changing the world. A small act can have a huge impact on you and the life of another person. So these are today's seven principles, seven simple things to do this weekend to boost your mental health.

The first one is focus on removing perfectionism. The second one is focus on single tasking versus multitasking. The third is build relationships that are really based on vulnerability, on depth and being able to be who you truly are. The fourth is, know what really helps you relax. Number five, focus on education versus entertainment because learning helps you elevate while entertainment can sometimes only provide you an escape. Number six, a really, really powerful and important one is making sure we exercise and get outdoors.

And number seven is volunteer and serve others. We find ourselves when we lose ourselves in the service of others. There's something Gandhi said and something that makes a huge impact in our day to day lives. Everyone, thank you so much for listening today's episode. I really hope you learned and gained so many new ideas. All I want and all I recommend is test one of these out this weekend. You don't have to do all seven.

Don't go crazy. Don't try and do everything at the same time. Simply do one of these deeply. Rather than doing a lot of them on a service level, just try one deeply. I can't wait for you to see the changes. Make sure you post your learnings and lessons and biggest takeaways on Instagram. I can't wait to see you change your life with some of these rules and some of these ideas today.

Thank you so much for listening. Thank you for being here. I love the fact that you're part of the on purpose community. I'm so grateful. Thank you. Thank you so much for listening through to the end of that episode. I hope you're gonna share this all across social media. Let people know that you're subscribed to on purpose. Let me know. Post it. Tell me what a difference it's making in your life. I would love to see your thoughts. I can't wait for this incredibly conscious community we're creating of purposeful people. You're now a part of the tribe, a part of the squad. Thank you for being here. I can't wait to share the next episode with you. you I am Yom Le Van Zant and I'll be your host for The R Spot.

Each week listeners will call me live to discuss their relationship issues. Nothing will tear a relationship down faster than two people with no vision. Does your all are just floppin' around like fish out of water? Mommy, daddy, your ex, I'll be talking about those things and so much more. Check out the R-Spot on the iHeart Video app, Apple Podcasts or wherever you listen to podcasts. Our 20s are often seen as this golden decade, our time to be carefree, make mistakes, and figure out our lives. But what can psychology teach us about this time? I'm Jermis Begg, the host of the psychology of your 20s. Each week we take a deep dive into a unique aspect of our 20s, from career anxiety, mental health, heartbreak, money, and much more to explore the science behind our experiences.

The psychology of your 20s hosted by me, Gemma Speg. Listen now on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Conquer your New Year's resolution to be more productive with the Before Breakfast Podcast in each bite-sized daily episode, time management and productivity expert, Laura Vandercam teaches you how to make the most of your time, both at work and at home.

These are the practical suggestions you need to get more done with your day. Just as lifting weights keeps our bodies strong as we age, learning new skills is the mental equivalent of pumping iron. Listen to Before Breakfast on the I Heart Radio app, or wherever you get your podcasts.