We’ve all done it: obsess over small savings, then burn an hour on chores, admin, or digital clutter that someone else or an AI assistant could handle faster and better. That trade feels harmless in the moment, but over weeks and months it quietly steals hours of deep work, creativity, relationships, and the energy that makes life feel worth living.

Would any company pay a CEO rate and then assign assistant-level tasks?

Yet that’s exactly what many high-performing professionals do with their own calendars, inboxes, file organization, and logistics.

We'll talk about opportunity cost and decision fatigue you often end up paying.

We'll get practical with artificial intelligence tools like Claude and other AI assistants that can act like a low-cost operations partner, helping you organize information, set priorities, and reduce the small decisions that drain your day.

You’ll also learn an easy “buy back your time” calculation inspired by Dan Martel: estimate your hourly rate, divide it by four, and use that number as a guide for what you can outsource or automate.

The goal isn’t to cram more work into your schedule, it’s to reclaim hours for high-value work, better living, career growth, better sleep and stress management, and the people and passions you keep postponing.

If you’re ready to stop treating your life like it’s cheap, hit play, do the quick hourly-rate exercise, and choose one task to hand off today.

Subscribe for more practical mindset and performance tools, share this with a friend who’s drowning in busy work, and leave a review so more people can start buying back their time.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I’m Angela Shurina, and I’m unpacking a counterintuitive finding from motivation research: when we only fantasize about future success, our bodies can relax as if the win already happened, which makes needed effort less likely.

We dig into Gabrielle Oettingen’s work on the science of motivation and the practical technique called mental contrasting. You’ll learn how to visualize a goal in a way that actually increases follow-through. This approach applies to weight loss, fitness, career growth, exams, interviews, personal finance, and any long-term goal that demands consistency.

I also share stories that make the point real, from learning rollerblading through repeated falls to the “cost of getting lean” and the trade-offs behind visible abs. The big takeaway is simple: match the price with the prize, so setbacks stop feeling like surprises and start feeling like part of the plan.

If this helps, subscribe, share it with one person who feels stuck, and leave a rating or review so more people can find the show.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

If you have ever crushed a plan for a week, then slid back into old patterns, the issue is not that you are “lazy” or “not disciplined enough.” We are wired to repeat what feels good right now, and that wiring runs the show when you are trying to build consistent habits for long-term goals.

I am Angela Shurina, and I break down a research-backed habit formation principle drawn from behavioral psychology and neuroscience: immediate rewards create lasting behavior. We talk about why celebrating big milestones does not build the habits that lead to those milestones, why fantasizing about goals can fall flat without the right practice, and how Pavlov’s conditioning research points to a surprisingly tight timing window. When the good feeling comes within seconds of the behavior, your brain connects the dots. When it comes weeks later, it does not.

You will leave with practical ways to celebrate micro wins so your workouts, nutrition choices, bedtime routines, learning sessions, or even uncomfortable tasks like sales calls start to feel easier and more satisfying.

If this helps, subscribe, share it with someone who keeps yo-yoing, and leave a review so we can reach more people who want lasting change.

What habit are you going to reward within 2 seconds today?

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I’m Angela Shurina, and today I’m sharing 3 science-backed strategies for breaking hard-to-quit habits by design, not by disciplining your way through temptations.

If you’ve ever promised yourself you’d stop something small but stubborn (like my own coconut milk in coffee routine) and then watched autopilot win again, this is your reset button.

We dig into why routine disruption is so powerful, and why your environment beats your best intentions sooner than later. You’ll learn how to redesign what’s around you so the habit you want to quit becomes inconvenient, harder to access, and easier to forget. Think environment design, friction, and better defaults rather than more motivation.

Then we break down the habit loop from behavioral science: cue, routine, reward. Instead of “trying to break the habit,” we look for the specific part of the loop you can interrupt, replace, or remove. Finally, we use a Ulysses contract style pre-commitment to stop relying on in-the-moment willpower and start building accountability that makes the right choice the path of least resistance.

If are enjoying these, subscribe, share it with a friend who’s been stuck for years with some bad habits, and leave a quick rating and review so more people can break the habits that don’t serve them.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We also talk mindset and emotional regulation, why attention acts like a spotlight, and how CBT, ACT, and DBT-style tools can help you stop catastrophizing and start choosing a better lens. 

At the end I'll be sharing the core habit that makes everything else work and improve over time.

Download your free worksheet - a simple weekly reflection practice to help you find your wins, spot your drains, and apply the 80/20 to your joy and results.

If you are enjoying these, subscribe and share it with one person who needs a steadier, fulfilling, peaceful day, and leave a rating and review so more people can find the work.

Follow My Daily Blog - Your Best Coaching on Substack.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

When a choice leaves that bitter, lingering “that wasn’t right” feeling, it’s often not random emotion. It’s a signal that something important in you just got ignored.

I walk you through a real decision I made too quickly.

We dig into values-based decision making, why trade-offs are unavoidable, and how to stop choosing from a place of stress, people-pleasing, or a packed schedule. I also share the values assessment I like (the Values Bridge Assessment by Susie Welch) and why “I know my values” isn’t enough if you can’t name them or act on them day to day.

If you’re navigating leadership decisions, career moves, or any high-stakes personal choice, you’ll leave with a simple method to turn regret into alignment and make choices you’re proud of later.

If this helps, subscribe, share it with one person who’s struggling with a decision right now, and leave a review so more people can find the show.

Values-Bridge Assessment: https://thevaluesbridge.com/

Executive-Coaching Session to Work Through Tough Decisions: https://calendly.com/angelashurina/executive-momentum-360

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I want to show you a different way to meet that moment, using a 5-pillar high performance psychology framework inspired by big wave surfer Matt Bromley, a “storm rider” who repeatedly performs in conditions where one mistake can cost everything.

We break down what consistently strong performers do before the pressure hits: prepare the core skill and the small subskills until they’re automatic, then simulate the real challenge so the environment stops feeling threatening. We also get practical about stress and anxiety. If you can’t regulate your physiology, your performance mindset won’t stick, which is why we talk breathwork, visualization, and stress conditioning tools that help keep your brain online when your body wants to panic.

Next we cover “mapping the terrain,” the underrated performance advantage of removing surprises by walking the stage, checking the mic, studying conditions, and doing your research. Finally, we get to the master switch that changes everything: shifting from a threat response to a challenge response. You’ll hear the kind of self-talk Matt uses to flip fear into focus and purpose, plus a clear recap you can apply before your next presentation, meeting, interview, or competition.

If this helps you, subscribe, share it with someone who’s facing a high-stakes moment, and leave a review so more people can learn to lean into the challenge.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We walk through why dehydration can show up as stiffness, spasms, and aching in your low back, and how spinal discs depend on steady fluid intake to stay resilient. If you’ve tried stretching, mobility work, or “perfect posture” and you’re still hurting, this conversation gives you a simple starting point you can test today.

From there, we zoom out into the bigger theme I come back to again and again as a health, sleep, and stress management coach: most recurring problems don’t need a smarter hack, they need better basics.

We apply the same “foundations first” approach to relationships and business.

Finally, I share the 3 nutrition coaching questions I use before any advanced diet plan or supplement: for long-term health, longevity and ideal body weight for life without diets.

If this helps, subscribe, share it with someone dealing with back pain, and leave a review so more people find the basics that work.

What’s the one foundation you know you’ve been skipping?

https://calendly.com/angelashurina/executive-momentum-360

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I’m breaking down a 4-pillar stress management framework that goes beyond the usual advice and gives you a practical toolkit you can test in real situations, from work pressure to family stress to that quiet, constant hum of anxiety.

We start with the body, because your nervous system is the fastest on-ramp to relief. Then we talk about something that sounds backwards but works: training calm through controlled stress like high-intensity intervals, cold showers, and sauna, so your body can activate without your mind spiraling.

From there, we move into the psychology of overwhelm. 

Finally, we build emotional resilience with two reframes, “I’ve got this” and “I get to do this,” then close with environmental recovery tools like nature exposure, social connection, and sensory experiences that help you unload stress and rebuild capacity.

If this helped, subscribe, share it with one person you’ll practice with, and leave a review so more people can get a little calmer and a lot more capable.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I’m Angela Shurina, and I’m walking you through the mindset skill I rely on to finish the work that builds a great life, even when there’s no deadline, no boss, and no one watching.

We dig into a simple truth of human behavior: you don’t get done what’s important, you get done what’s urgent. So the real upgrade is learning to choose your urgencies instead of letting the world choose them for you. I share the “fire under your ass” approach, a metacognition tool (thinking about your thinking) that helps decade-long goals feel real today, whether that’s writing a book, building a business, improving your fitness, or showing up for the relationships that matter most.

You’ll also hear why small neglected problems can create bigger damage than big obvious ones, and how to stop letting tiny delays snowball into expensive emergencies.

If you want practical self-coaching language you can use the next time you’re tempted to skip, this is a must-listen.

Subscribe, share this with a friend who’s stuck, and leave a rating and review so more people can build urgency for the life they actually want.

You can book your free Mindset Coaching session here: https://calendly.com/angelashurina/executive-momentum-360

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I’m Angela Shurina, and I want to challenge the “zero to hero” approach that makes so many smart, motivated people burn out, quit, and then decide they are the problem. They’re not. The plan is.

I use a simple analogy that makes the process of change obvious: Couch to 5K. Nobody expects to go from the couch to a marathon in a day, yet we expect that leap with eating well, sleeping better, exercising, intermittent fasting, relationships, and business growth. Real transformation is capacity building. It is gradual, consistent, and sometimes almost boring, and that is exactly why it works.

We also get practical about sustainable weight loss and behavior change. If 1,600 calories a day makes you hungry, cranky, and ready to quit, that is not moral failure. It is data. We talk about smaller calorie steps, longer timelines, and why even elite athletes often get better results with a gentler approach and diet breaks. Then we apply the same logic to business coaching, content creation, sales calls, and the psychological skills that make “a lot of work” feel easy over time.

If you’ve been stuck in all or nothing thinking, this is your reset.

Listen, pick one goal, scale it down until you can repeat it, and start building the version of you who can sustain it.

Subscribe for more on coaching, stress, sleep, and lasting change, and if this lands for you, share it with an impatient friend who's failing because they go too fast.

What’s one area where you’re rushing the timeline?

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I’m Angela Shurina, Master Health Coach 360 and stress and sleep management coach, and I’m sharing the five simple strategies that changed my life and helped my clients stop emotional eating, binge eating, overdrinking, overthinking, and other stress-driven habits that leave you feeling regret and shame.

You’ll learn 5 no-tech tools you can use immediately: sitting with discomfort so you stop reacting and numbing, a simple breathing pattern with long exhales to reset your nervous system, uncensored “dump it all out” writing as neurological first aid, productive distraction that changes your physical and emotional state fast, and a grounded approach to nourishment so hunger doesn’t amplify stress into a binge.

We also walk through how to stack these tools into a clear game plan for the next time an urge and stress hit.

If this helps, subscribe, leave a review, and share this with one person who needs a better way to handle stress. What’s the one habit you want to stop that's been out of control lately?

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I walk you through my personal, real-world nutrition routine as a master health coach and nutrition coach, including exactly what I eat for breakfast, lunch, and dinner and why.

We talk protein timing for recovery and mental focus, fiber targets for gut health and fullness, and how I structure meals to avoid the midday crash. You’ll hear the practical details: eggs and fatty fish in the morning, fruit choices for vitamin C and micronutrients, a lighter probiotic-focused lunch, and an early dinner built around lean protein plus a large volume of vegetables with smart carbs like potatoes or beans.

We also get specific about supplements and what I consistently recommend based on long-term health research.

If you want a clear template for balanced nutrition, weight management, energy, and longevity, you can borrow this structure and adapt it to your life.

Subscribe, share this with a friend who cares about health, and leave a review so more people can build a better tomorrow from what they eat today.

Your free nutrition consultation - feel free to book here

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You get a short, scheduled container (15 to 30 minutes) to name what’s going wrong, feel what needs to be felt, and then close the loop so worries do not bleed into your whole evening or your sleep. We also cover how to keep a worry journal or use your notes app during the day so you can park intrusive thoughts and come back to them on purpose.

If you’re dealing with anxiety, burnout, insomnia, or relentless overthinking, this gives you a clear plan to feel better and function better.

Subscribe, share this with someone whose sleep is suffering, and leave a rating and review so more people can find these stress management tools.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Sleep is a biological state that requires preparation, and the biggest unlock is consistency. You’ll learn why irregular bedtimes and wake times create social jet lag, how light at night suppresses melatonin, why alcohol and late meals disrupt sleep quality, and how morning sunlight, movement, and a calmer evening routine set you up for deeper sleep.

I also share a simple implementation strategy so you do not try everything at once and quit, plus a short list of sleep supplements that may help support relaxation.

If you want better sleep quality, better energy, and more sustainable high performance without burnout, start here, then share it with someone who treats sleep like an afterthought. Subscribe, leave a review, and tell me what sleep habit you’re committing to this week.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today I’m sharing the exact behavior change process I’ve used for years with clients to help them build habits that stick, whether the goal is better sleep, less stress, healthier nutrition, consistent fitness, or stronger communication.

If you’ve ever thought “I know what to do… so why don’t I do it?” this is your missing piece: a repeatable system that makes consistency easier.

I walk you through a practical seven-step, research-backed framework: ask why, name your top priorities, keep a time diary, start with incremental change, make it easy and then easier, schedule it in your calendar, and finally review, adjust, repeat. You’ll hear how to design your environment, reduce friction, and use small “impossible to fail” actions to build identity-level habits through repetition.

If you want a clear system for personal growth, habit formation, and sustainable behavior change, hit play.

Subscribe, share this with someone who’s stuck, and leave a review so more people can find the tools to keep learning, changing, and growing.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We start with a simple but powerful idea: the first surge of emotion can be automatic, but what comes next is where you have leverage. That’s the difference between feeling stressed for a moment and carrying stress all day.

You’ll learn how to become a conscious mood designer with “external shifters” like your environment, your people, and your culture, plus “internal shifters” like sensory inputs, attention shifting, and distancing techniques that help you regain perspective fast. We also talk about the concept of body budget: sleep, balanced nutrition, hydration, and movement as the biological foundation for emotional intelligence, stress management, and resilience.

If you want to feel like an “emotional Jedi,” this is your toolkit.

If it helps, share it with a friend, leave a rating and review, and subscribe so you don’t miss the next step: how to turn these tools into a daily practice.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

That is not a personality flaw. It is black-and-white thinking, a common cognitive bias that kills more progress than failure ever could.

We walk through how all-or-nothing mindset shows up in dieting, intermittent fasting, exercise routines, reading goals, and even work habits.

You will learn 3 practical tools you can use immediately.  

If you want a stronger growth mindset, better follow-through, and sustainable behavior change, press play.

After you listen, share it with a friend who gets stuck in all-or-nothing thinking, and please subscribe, rate, and review so more people can keep growing.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You will leave today's podcast episode with a 5-step emotional regulation and stress management toolkit to become more resilient, improve your performance under stress, and recover better while you climb.

Subscribe to Change Wired Podcast, share this with someone who needs steadier nerves, and leave a review if it helps.

What is one stress trigger you want to turn into a challenge you handle well this week?

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

It feels like a reset, a clean slate, a brand new you, but nothing about your skills, schedule, or stress load upgrades overnight. So when reality hits, the plan collapses and we wonder what is wrong with us.

I walk through the behavioral science behind the fresh start effect and explain the missing piece: psychology can spark action, but it does not create capacity.

We get practical about what actually works for sustainable behavior change and habit formation.

Then we zoom in on sleep.

As an executive coach and certified sleep coach, I see the same three mistakes again and again with leaders and high performers: they never make a real decision to prioritize sleep, they do not create systems that protect bedtime, and they unknowingly work against their biology. We talk about sleep hygiene and circadian rhythm basics that change everything, including bright light at night and melatonin suppression, late meals, alcohol close to bedtime, caffeine timing, bedroom temperature, late workouts, and stressful tasks that keep your brain switched on.

If you want better sleep quality, stronger recovery, and high performance that does not burn you out, hit play.

Subscribe, share this with someone who keeps “starting over,” and leave a quick review if it helps.

What is the one habit you keep restarting every Monday?

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I’m unpacking why that feeling so often comes from a values gap: what you truly care about versus what your days repeatedly look like. When our priorities shift over the years, we can keep living by an old internal scorecard without realizing it, then wonder why motivation drops and dissatisfaction creeps in.

I share a personal story about growing up in Russia celebrating Space Day, and why mission and impact resonate more deeply for me than belonging or tradition. From there, I walk through a values bridge assessment I used after reading Becoming You and how it clarifies both conflicts and harmonies in your values.

To make this real in daily life, I also give you a structured weekly reflection you can do in about 20 minutes. You’ll review wins and gratitude, extract lessons from setbacks, identify the 20% that drives results, name distractions, check health and autonomy, and plan a week that better matches your long-term goals.

If you want more meaning, fulfillment, and alignment without copying someone else’s happiness formula, listen now, share it with a friend who feels stuck, and subscribe and leave a review so more people can find the show.

The Values-Bridge Assessment
The Weekly Reflection Template

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We use a simple idea to guide the whole conversation: imagine a Venn diagram where one circle is your values and the other circle is how you live day to day. The overlap is peace, meaning, and that grounded sense of “my life fits me.”

We walk through practical values discovery exercises you can do with a notebook in under an hour. 

When you know your highest values, your decisions get simpler, your goals get cleaner, and the way you spend your time starts supporting the life you want to live.

Listen, do the exercises, and share this with someone you care about.

The Values Bridge Test

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Most of the time, your attention is simply getting pulled by whatever is loudest in the moment - the real engine behind the intention-action gap and the knowing-doing gap.

You'll learn about practical, behavior change tools used in coaching and backed by behavioral science, including motivational salience: you don’t do what’s most important to you, you do what you pay attention to.

We talk about designing cues and triggers that make good habits memorable and important enough for you to actually do them.

If you’re trying to improve sleep quality, build a morning routine, stay consistent with mindfulness, or finally become the person who writes and journals, this is a simple framework that will help.

Subscribe for more tools like this, share this with one person who needs it, and leave a review so more people can close the gap and follow through.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We start with a simple idea: without intention, extra capacity doesn’t become rest, health, better relationships, or meaningful hobbies. It turns into more output and more complexity.

The heart of sustainable success, fulfillment, and burnout prevention: designing your life on purpose instead of defaulting into what technology, culture, and convenience push you toward.

Then we get practical with 2 tools I use in coaching: Time Budgeting and Focus Filter.

If you’re ready for clearer priorities, stronger boundaries, and better time management in an AI productivity era, press play and do the exercise with us.

Subscribe for more, share this with someone who’s been running on “more,” and leave a review so more listeners can find Change Wired Podcast.

Time Budgeting Worksheet to copy

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Achievement that lasts has very little to do with talent and everything to do with the process.

When “get healthy,” “become a better leader,” or “grow my business” is still a blurry vision, it’s almost impossible to know what to do on any day, let alone what to track, what to practice, and what to improve. And how to put the whole thing together.

I walk you through one of the most fundamental coaching skills I use with clients: deconstruction (goal decomposition). We take any complex goal and break it into smaller, defined milestones and trainable subskills you can act on today. I ground it with a practical health example using the big four pillars of well-being: sleep, nutrition, exercise, and stress management, plus the real subskills inside nutrition like meal planning, protein, hydration, and emotion regulation.

Then I bring in Tim Ferriss’s DISSS learning framework: Deconstruction, Selection, Sequencing, and Stakes. We talk about the 80/20 rule (Pareto principle) so you focus on the few actions that create the biggest return, how to sequence skills so you’re not “building a tabletop with no legs,” and why stakes and accountability are the difference between ideas and results. I also share how to use AI tools like ChatGPT or Claude to identify components, prioritize the high-leverage pieces, and draft a plan you can schedule and measure.

If you want better goal setting, skill building, and a simple system for personal growth that actually works in real life, hit play and share it with someone who needs it.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

 I’m pulling back the curtain on the hidden reason so many nutrition plans fall apart: not a lack of willpower, but a handful of beliefs that quietly sabotage consistency, calorie balance, and long-term results.

I walk through my own winding health journey, years of experimenting with vegan, low carb, keto, carnivore, juice cleanses, fasting, and other popular protocols. Some of it worked briefly, then something would break: energy, mood, sleep, or sustainability. The turning point came when I stopped chasing gurus and started leaning into science-based nutrition, the boring but powerful fundamentals that stay consistent across time. We talk energy balance, how calories actually drive weight trends, and why food quality still matters through essential nutrients like protein, fiber, fats, vitamins, and minerals.

Then we get tactical with 3 common calorie beliefs I see in coaching again and again that keep my clients stuck on their health and fitness journey.

The goal is sustainable health, better body composition, and a calmer relationship with food built on scientific research, not hope, gurus and "magical approaches".

If this helps, subscribe, share it with a friend who’s stuck, and leave a review so more people can find a practical path to lasting change.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Not Either/Or but Both/And.

If you’ve ever gone all in on hustle and deep work only to feel isolated, or filled your calendar with people and meetings only to feel scattered and behind - you’re not broken, you are human.

You’re living inside a polarity and treating it like a problem to solve instead of a tension to manage.

We walk through Polarity Mapping (also known as polarity management, based on Barry Johnson’s method) and show how “both and” thinking creates a more sustainable way to work, lead, and live.

Using deep work and solitude versus social connection as the main example, we map the upsides of each side, the unintended negative consequences of overdoing either one, and the warning signs that tell you you’re drifting.

Then we get concrete: time blocks, batching meetings, proactive relationship touch points, low effort ways to connect, and simple weekly reflection check ins that prevent burnout and resentment before they build.

I also invite you to a free live online session called Beyond Balance on Thursday, April 2.

It’s interactive, not recorded, and you’ll get assessments and worksheets so you can build your own polarity map and reuse it for work life integration, leadership, self development, and relationships.

Subscribe, share this with a friend who’s feeling stuck, trying to navigate competing priorities that are impossible to balance.

Join the Workshop - go Beyond Balance - https://untitled-7pu3yin.gamma.site/

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Then we translate the same systems thinking into workplace transformation and leadership: why telling a team to “use AI” or “give better feedback” rarely works, and what does work instead. Think: clear playbooks, tiny recipes, calendar time to practice, and scripts that remove hesitation so people can act without second guessing.  

We also unpack the psychology behind stalled action, including choice overload and why too many options can lead to no choice at all, plus the neuroscience of habits and automatic behavior. You’ll leave with practical habit building and productivity tools you can apply to health routines, time management, feedback culture, and change management, especially when you have a busy schedule and zero extra bandwidth.  

If this helps, subscribe to Change Wired Podcast, share it with a leader or teammate who’s trying to drive change, and leave a review so more people can learn how to cut the pineapple and make the right thing the easy thing.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

If you want more discipline  -this episode will help you get it.

Subscribe for more conversations on motivation and human potential, and if this helps, share it with one person and leave a rating or review.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

In this episode, Angela sits down with Hengchen Dai, Associate Professor at UCLA Anderson and co-director of the UCLA Nudge Unit, to explore the science behind why people do what they do, and what it takes to shift it.

Hengchen brings rigorous academic research published in Nature and other notable publications, and field experiments run inside hospitals, university health systems, and national pharmacy chains with millions of participants. What emerges is a practical toolkit for anyone trying to create lasting change — whether you're a leader, a clinician, a policymaker, or just someone trying to get better at your own habits.

Key Takeaways

  -  Behaviour change is not one-size-fits-all — someone who skipped their flu shot this year (but got it last year) has a completely different barrier (forgetting, procrastination) than someone who has never been vaccinated (belief, scepticism). Targeting interventions based on past behaviour dramatically improves results.

  🗓 The Fresh Start Effect — people are more motivated at temporal landmarks: New Year, birthdays, work anniversaries, the start of a new quarter. Framing a retirement savings sign-up as "after your birthday" vs "in five months" increased sign-up rates — same date, different psychology. Time your change to ride this wave and boost motivation.

  ⛰️ Friction kills adoption — a 2-click detour in a patient portal was enough to reduce cancer screening rates. If your process, tool, or habit requires even slightly more steps than what people already do, most people won't follow through.

  ⏱ Timing beats content — a voter registration pop-up immediately after a charitable donation had near-perfect engagement. A text sent two minutes later, after people left the platform, had virtually zero. Meet people where their attention already is.

  🎉 Find the short-term fun — long-term benefits rarely motivate day-to-day action. Help people identify immediate enjoyment in the behaviour (learning a new skill, the satisfaction of progress) and sustain engagement far better than selling abstract future outcomes.

  👥 Social accountability works — people were more likely to go to the gym when the incentive required bringing a friend, even though that made it harder to earn. Build buddy systems into any change you start.

  📢 Close the communication gap — managers assume employees notice what's changed. They don't. When UCLA Health explicitly told physicians "we changed X because you said Y in the 2024 survey," attitudes and participation improved significantly. Don't assume people will notice. Tell them.

... and so much more!

__________

Links 🌐

Hengchen's website: www.hengchendai.com

BIO

About Hengchen Dai

Hengchen Dai is an Associate Professor of Organizational Behaviour and Behavioural Decision Making at UCLA Anderson School of Management and co-director of the UCLA Nudge Unit. Her research on motivation and behaviour change has appeared in Nature, PNAS, and Management Science, and been featured by the NYT, WSJ, Harvard Business Review, and Freakonomics. She received the 2026 Early Career Impact Award from the Federation of Associations in Behavioral & Brain Sciences and has been named one of the World's 40 Best B-School Professors Under 40 by Poets & Quants.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

When the world serves you endless "hot takes" about health, habits, and mindset, we need to slow down and build on what actually holds up—methods that work across people and across time.  

Today we unpack why evidence-backed tools make personal growth more predictable, less stressful, and far more sustainable, and we put 3 practical techniques in your hands so you can start reshaping your limiting thinking and story-telling right away.  

You’ll learn how to build a confidence stock—an ongoing log of small wins and improvements that counters your brain’s negativity bias and grows self-efficacy. We then pressure-test the stories you tell yourself with a clean filter: does this belief serve you? If holding it for a year shrinks your action and your world, it’s time to rewrite it toward utility, practice, and progress.  

Finally, we explore self-distancing—third-person self-talk that lowers emotional heat and boosts clarity. This simple shift moves decision-making into a calmer part of your brain, so you can see options, choose a next step, and act with less friction.  

Along the way, we highlight how modern, science-backed approaches deliver the predictability you need to navigate fast change without drowning in noise. The result: fewer yo-yo fixes, more consistent outcomes, and a sturdier path to the future self you’re building.  

If this resonates, share the episode with one friend who’s stuck in a limiting story, then subscribe and leave a quick review to help others find us.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We unpack the ABC coaching tool, a simple, repeatable way to make progress effortless and consistent, making it feel less like a war with yourself and more like a rewarding collaboration.

If you’re ready to evolve on purpose - this guide is your blueprint. Subscribe, share with someone who’s hungry for change, and leave a review to help more people find a gentler path to lasting growth.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We walk through a simple, science-backed way to get moving again:  3 precise questions that flip inertia into momentum, replace vague drama with evidence, and turn discipline into something you can do on cue. Starting with Newton’s first law, we connect the physics of motion to the psychology of habits, showing why starting feels hard and why it gets easier once you cross the first minute. No pep talks, no clichés—just clear prompts that work on Mondays, during setbacks, and when doubt is loud. 

Along the way, we share a client story, practical micro-steps, and ways to keep these prompts visible so they interrupt hesitation in real time. You’ll learn how the brain conserves energy with easy narratives, how to counter with better questions, and how two focused minutes can flip your state and protect your identity as a person of action. If you’re ready to spend less time arguing with yourself and more time taking steps that compound, this toolkit is for you.  

If this episode helped you move, share it with a friend who needs a gentle push forward, subscribe for more mental models and tools, and leave a review to help others find the show. Which question will you use first?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We unpack how competing priorities like comfort, growth, belonging, ambition, and health can collaborate instead of collide. 

Then we hand you a simple, powerful toolkit: 5 coaching questions to illuminate what each option protects, what the conflict says about who you’re becoming, how each path serves comfort and growth, and how to design decisions that honor more than one value at a time.  

Expect practical, usable examples, how to keep the hike and the blanket, the ambition and the recovery, the treat and the training—without drifting into all-or-nothing thinking. This is about building a wider container for a whole life, where focus sharpens because you stop wasting energy denying parts of yourself that matter. 

If you’re ready to make choices that feel aligned instead of adversarial, press play, take notes, and try the questions this week. If the episode helps, share it with a friend who’s standing at a crossroads, subscribe for more tools, and leave a quick review to help others find the show.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We break down a practical, client-tested system that helps hundreds of people to achieve the best shape of their life and keep it, a system that shifts you from just planning to the right kind of preparing so your intentions survive real life. Using Navy SEAL-level readiness as a metaphor, we map the 5 moves that make change stick.  

You’ll learn how to define “done” so clearly you can describe it like a movie, then reverse-engineer steps from that finish line. From there, we draw a hard line between planning and preparing. Planning is the checklist. Preparing is the logistics: what you’ll eat, when you’ll shop, where food will be stored, how you’ll handle late meetings, travel days, and mornings that go sideways. By stress-testing your plan upfront, you remove excuses before they appear.  

Next, we show how systems outperform discipline.  

You’ll hear simple ways to make the right action easy and the wrong action hard—staging tools where the behavior starts, preloading meals and shakers, and stripping out friction points that derail progress. We also get tactical about accountability, from enlist-your-team check-ins to light public commitments that raise the stakes just enough to double adherence, a pattern supported by health research. Finally, we walk through measuring what matters, reflecting on obstacles, and adjusting fast so momentum never stalls.  

If you’ve ever watched a goal wither after day 3, this conversation gives you a repeatable framework to protect your plan from chaos of daily life.  

Subscribe, share with a friend who’s stuck, and leave a review to help more people build systems that make success the default. 

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We dive into the overlooked superpower of behavior change. Instead of forcing motivation, we focus on removing friction: the tiny barriers that keep you from starting. Along the way, we unpack real stories that show how visibility, proximity, and preloaded steps consistently beat discipline.  

Angela shares how a 25-year exercise streak survives busy seasons and travel by relying on zero-friction options.  

We look at how a single choice transforms eating habits without any extra effort. Then we jump to the desk: a client’s under-desk treadmill gathers dust until we this, turning intention into daily miles. Another leader’s “progress and purpose” team check-ins finally happen once we write a short script.  

Same people, same goals—new environments that make action obvious.  

You’ll learn practical ways to make good choices inevitable. 

By shrinking the setup and clarifying the first move, you eliminate decision fatigue and let systems do the heavy lifting. The result is consistency that feels natural, not forced.  

If you’re ready to trade heroic effort for smart design, this conversation will give you the playbook: reduce friction, set gentle defaults, and build surroundings that pull you forward.  

Listen now, try one change today, and tell us what you removed to make your next good choice automatic. If this helped, subscribe, leave a review, and share it with someone who’s striving for better habits.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

When strategies promise transformation but leave people asking what do I do on Monday, momentum dies and the execution gap widens.

We sat down with Andrea Olson -  behavioral scientist, Harvard Business Review contributor, TEDx speaker, and founder of a change agency that works with companies from $300M to $36B. She's helped some of the biggest organizations in the world figure out why their strategy looks great on paper and dies in execution. We unpack how to move from lofty visions to daily behaviors that actually change outcomes.

We'll chat about:

• Why "getting the right people in the right seats" is nearly meaningless without a definition of right
• The mistake most companies make at the top with their strategy that cascades down into chaos
• What Andrea calls a "Rosetta Stone" — a simple tool to translate high-level strategy into real behaviors for every person, from the CEO to the janitor
• Why SMART goals aren't the answer at the strategy level (and what is)
• The 2 things that actually change behavior at work: confidence and belief
• Why culture and strategy aren't two separate things, and why treating them that way is costing you
• How to help your team make better decisions in uncertainty without just telling them what to do
• The Undercover Boss move every executive should be making right now
• What AI adoption really requires, and why "everyone just use it" is not a strategy
• ...

This one is for every leader, business owner, and striver who's tired of watching great plans go nowhere. 

Expect concrete language, role-level guidance, and a step-by-step way to cascade strategy without crushing initiative.

Subscribe, share with a leader who needs a clearer path from plan to action, and leave a review telling us the one behavior you’ll change this week.

Connect with Andrea:

• Personal website: andreabelkolson.com
• Pragmadik: pragmadik.com
• LinkedIn: Search Andrea Belk Olson 

Andrea's work:

• Articles on Harvard Business Review, Entrepreneur Magazine, Inc. Magazine, and World Economic Forum — just Google "Andrea Belk Olson" or check out one of my favorites, "Jargon is Hurting Your Strategy"
• Her book What To Ask: How To Learn What Customers Need but Don't Tell You — available on her website and everywhere books are sold
• Her upcoming book Execution Drift: The Invisible Forces that Derail Strategy Implementation and How to Fix It — available for pre-order at andreabelkolson.com

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We explore a simple, repeatable tool that helps you stop waiting for perfect conditions and start building real happiness in your life as it is today.

We talk about the hidden cost of “I’ll be happy when,” why high achievers often suffer more when things won’t budge, and how to draw a clear line between what you can and can’t control.

To keep your mind from spiraling, we share a visualization that helps you to live with unsolved issues peacefully without denying them. 

The deeper takeaway is that peace isn’t the absence of problems; it’s the presence of choice inside problems. By practicing this one question morning and night, you train selective attention, reclaim agency, and build a steadier baseline of happiness regardless of external chaos.

If you’re ready to stop postponing joy until ... this conversation gives you a toolkit to do that.

Listen, try the question for a week, and watch what shifts. If it helps, share the episode with a friend who needs it, and leave a quick review so we can reach more people learning to live with more calm, gratitude, and courage.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We walk through the Daily Questions Method and the crucial shift from outcome obsession to effort tracking. Lisa explains why willpower collapses under stress, how comparison culture hijacks identity, and how a tight feedback loop builds lasting habits using your brain’s reward system. 

Beyond the core ritual, we dive into other practical tools you can use immediately to grow and improve permanently.

Feedforward replaces backward-looking critiques with future-focused guidance you’ll actually act on. The hero exercise turns admired qualities into your personal North Star. The wheel of change helps you decide what to keep, what to let go, and what to accept—so your motivation stops leaking into unwinnable fights.

For teams, we outline a simple rollout: lightweight 360s to pick 3 behaviors, a shared cadence, and leaders modeling effort scores.

Expect a clear, repeatable framework for personal growth and culture change, one that takes minutes, not meetings, and scales from individual habits to organizational norms.

Ready to trade resets for lasting results?

Subscribe, share this with a friend who wants to grow, and tell us: which 3 behaviors will you track this week?

Short BIO:

Lisa Broderick is a seasoned C-suite executive, corporate board member, and nonprofit founder with three decades of leadership experience across diverse industries, blending science with personal transformation.

Author of the international bestseller All the Time in the World, which was translated into dozens of languages, and a frequent contributor to Psychology Today, Lisa distills human behavior, science, and systems thinking into complex organizational and behavioral insights.

Her books deliver practical, results-driven strategies that empower individuals and organizations to achieve lasting success. 

Learn more about Lisa and get the book: https://permanencebook.com/

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You’ll learn how to define outcomes you can see, fix the constraint that truly slows you down, and standardize the conditions that already help you win. No hacks, no heroics—just systems that make the right action the easy action.

If this resonates, follow the show, share it with a friend who’s chasing a big goal, and leave a quick review so more curious minds can find us.

Got a bright spot to share or a constraint you’re fixing this week? Drop me a note, I’d love to hear it.

info@yourbestculture.com

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We explore a practical, science-grounded path to stronger discipline by reframing willpower as a skill you can build, not a talent you either have or don’t.

From late-night snacking to endless scrolling to skipped workouts, we map the moments that derail you and show how small, targeted shifts create big results.

We start by redefining willpower, then we dig into 7 exercises you can use today that reset your nervous system and clear your mind.

Along the way, we share practical examples you can copy. We close with a step-by-step way to apply these tools to one habit this week and measure real progress without relying on motivation.

If you’re ready to align actions with values and train willpower where it counts, press play and pick one tool to try today.

If this helped, follow the show, share it with a friend who needs their willpower to make a change, and leave a quick review so more people can build the discipline they want.

EVENT: Mindset Gym is Open! Let's train your inner game. Save your seat here: https://mindset-gym-lets-train-y-6umh3qc.gamma.site/

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we explore a practical, research-backed shift: deliver the right reminder at the right time so the goal you cared about is still vivid at action time. From slashing no-shows at early-morning events to nudging better hiring decisions and strengthening everyday habits, we map out how simple, timely cues can drive behavior change without adding complexity.


You’ll learn how to build your own just-in-time nudges: short, identity-linked prompts before the moment of action. We also tackle why resolutions fade and how a daily why makes consistency easier than you think.

Whether you lead teams, organize events, or want your personal habits to finally stick, these tools help you turn intention into execution with minimal friction and maximum effect.

If this resonates, follow the show, share it with someone who needs a nudge that lasts, and leave a quick review so more people find these practical, science-backed strategies.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we unpack why motivation evaporates on the hardest days and show how to build systems that hold when life gets loud. Drawing from executive coaching and leadership development, Angela breaks down 7 practical resilience tools you can train now so they become your automatic response later.  

We start with a candid look at why traditional leadership programs often fail. From there, Angela shares a coaching story about a client navigating a rough career transition.  

That story sets up the toolkit - the goal isn’t to feel amazing when things get tough, it’s to be proud of how you showed up. If you’re a leader, entrepreneur, or high achiever who wants resilience that actually works outside the workshop, this one’s for you.  

If the ideas land, share this with a friend who’s in a tough season, hit follow, and leave a quick review. Your support helps more strivers find tools they can trust when it counts.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We challenge the “never quit” myth and replace it with a sharper rule: winners don’t quit the right things, but they quit the wrong things often and fast.  

Through a 24-hour race story, client case studies, and a simple question that filters good effort from wasted grind, we show how to align your time, energy, and identity so progress feels focused instead of frantic.  

We dig into the difference between productive discomfort and misaligned struggle, a distinction that shields you from burnout while accelerating results.  

You’ll hear how to choose your hard with intent, avoid the competence trap, and recognize sunk-cost thinking before it steals another month. Then we introduce the displacement principle, a practical way to make healthy habits stick by adding more of the right inputs first.  

Finally, we walk through a ruthless but freeing calendar audit. The goal is clarity: a schedule that tells the truth about your values and a week that compounds toward the person you want to become. High performance without burnout isn’t about adding more; it’s about putting the right things in first so the wrong things fall away.  

If this resonates, subscribe, share with a friend who’s drowning in commitments, and leave a review to help the show reach more people. What’s the first misaligned task you’ll cut today?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We explore how to replace blind push with intentional pause through 3 precise questions that recalibrate your direction, clarify your target, and protect your time for what truly matters.  

We start by unpacking why high performers still hire coaches when results look strong from the outside. The truth: the same patterns that powered your early success often cap your next level. You hear how external validation can mask inner drift, why “what got you here won’t get you there” is not a critique but a signal, and how structured reflection creates space for new choices.  

From there, we introduce the 3-question framework.  

You’ll learn how to eliminate misaligned commitments before adding more, create empty space for mastery to take root, and structure thinking time that’s unrushed and uninterrupted.  

Whether you’re aiming for deeper impact, calmer days, or work that feels aligned, these tools help you lay the right bricks on the right path, step by step, without the fog of indecision.  

If this resonates, follow the show, share it with a friend who’s navigating change, and leave a quick review to help more high achievers find their compass.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We dig into the 2 hidden reasons change collapses, and show how to flip both.  

Using intermittent fasting as a working example, we unpack what’s really happening in your brain when routines shift: the nervous system flags big change as threat, stress hormones surge, and your mind rushes to restore safety by pushing you back to old patterns. That’s not failure; it’s biology doing its job.  

From there, we build a better playbook.  

We lean into kaizen, small, steady steps that fly under the brain’s alarm threshold, until 16 feels normal. We talk practical sequencing. We also show why design beats discipline: aligning your fasting hours with your calendar, planning meals in advance, stacking cues like “tea at seven means kitchen closed,” and choosing low-friction activities on tougher days. The same system applies to sales outreach, workouts, writing, and any skill that looks intimidating until repetition normalizes it.  

You’ll learn how to reduce friction, add supports, and use the environment as your silent coach. When obstacles hit, you’ll know whether to lower the load or improve the design instead of blaming motivation.  

By the end, you’ll have a stepwise method to make fasting and other goals sustainable, joyful, and resilient under real-life stress.  

If this helped, subscribe, share it with a friend who’s wrestling with change, and leave a quick review so more people can build habits that last.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We dive into the art of evolving your identity without feeling lost, using one deceptively simple question to turn uncertainty into clarity.  

When we anchor to purpose and let the packaging change, we gain freedom to pivot, experiment, and still feel like ourselves.  

We start by dismantling the end of history illusion, that sneaky belief that who we are today is who we’ll be forever.  

You’ll hear how Maya Shankar reframed a lost violin career into cognitive science by following her values, and how Vera Wang translated the drive of elite skating into world-changing fashion. Those stories aren’t fairy dust - they’re blueprints. If your why is service, creation, truth, or potential, there are many hats that can honor it, even as technology and markets evolve.  

Walk away with a simple, repeatable practice to keep your core steady while your tools, titles, and tactics evolve with the times.  

If this sparked something for you, follow the show, share it with a friend or your mastermind, and leave a quick review so more people can navigate change with clarity and courage.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

When your mind is crammed with small reminders, you burn the fuel needed for creativity, focus, and complex thinking.

We walk through a simple, 3-step blueprint to make good habits effortless and free up your best mental energy. The key is treating habits like brain software: write a clean script and it runs without fail.

Ready to build habits that don’t fail and reclaim your focus for high-impact work?

Share this episode with someone who needs a better system, and leave a quick review so more people can unlock their best thinking.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we open up a grounded way to choose when the stakes are high and the clock is ticking, using a 4-lens framework that cuts through noise and surfaces what actually matters for the life you have right now.  

With that foundation in place, we walk through the 4 lenses: Values, Joy, Success, and Impact, borrowed from Decisions That Matter and refined through coaching experience.  

Values asks what truly matters this season, not in theory but in practice. Joy identifies the energy sources that keep you moving under pressure, enjoying the journey no matter what. Success demands a clear target. Impact clarifies who you want to reach and how your environment either enables or blocks that reach. By scoring options against these lenses, trade-offs stop feeling like failure and start looking like strategy.  

There’s no perfect world, only the world you’re building from where you stand.  

The easy choices are gone; what remains are the ones that shape trajectory. This conversation helps you act with alignment and peace of mind.  

Listen, apply the prompts, and pick the best available choice for who you’re becoming, not the imaginary version of you with endless time and resources.  

If this resonates, tap follow, share the episode with someone stuck at a crossroads, and leave a quick review so more people can find tools that move them forward.  

Your next aligned step starts here.  

My Daily Blog on Substack: https://yourbestcoaching.substack.com/  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We unpack why that happens and how to fix it by pairing clear analysis with the kind of steady feeling that signals identity and values. Instead of chasing quick relief and regretting it later, we walk through a simple routine that turns impulse into alignment and helps your future self breathe easier.  

You’ll learn a 3-step inquiry to break the impulse loop. These steps work for everyday purchases and high-stakes moves like career shifts or creative pivots.  

By the end, you’ll have a toolkit to cut regret, increase follow-through, and design choices that feel right and make sense.  

If this helped, share it with someone facing a tough decision, hit follow, and leave a quick review so more people can find it.  

What’s one choice you’re ready to make with your WISE MIND today?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We break down the new U.S. Dietary Guidelines for 2025 and translate them into clear, doable steps you can apply today, whether you’re an athlete, a busy parent, or just trying to feel better and think sharper. From higher protein targets to gut-friendly eating, we explore what matters, what to skip, and how to turn policy into a plate you can repeat.

We start with personalization, calories, and hydration. Then we dig into the biggest shift: prioritizing protein at every meal, with a target of 1.2 to 1.6 g/kg and a focus on quality sources. We highlight microbiome health with vegetables, fruit, legumes, whole grains, and fermented foods, and explain why ultra-processed foods create the wrong gut signals over time.

You’ll hear practical guidance on fruits and vegetables, healthy fats from fish, eggs, nuts, seeds, olives, and avocados, and a realistic approach to whole grains that respects calorie budgets. We get candid about added sugars, plus alcohol moderation and sodium basics, including when active people should add salt for hydration. Finally, we share how to implement all of this to plan macros without overthinking and with some smart tools like your favotire chat bot. 

If this helped you rethink your plate, follow the show, leave a quick review, and share this episode with someone who wants more energy, better focus, and a simpler way to eat well.  

Your Free Nutrition Consultation

Link to US Dietary Guidelines

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We dig into meaningful productivity and share three practical frameworks to help you ship the work that matters without burning out or drowning in “work about work.”   

First, we reframe productivity around outcomes, not activity.  

Taking on too many projects creates coordination overhead, constant context switching, and slower delivery. We explain how a simple limit on simultaneous projects, paired with a public queue, frees up deep work time and accelerates real progress. This is about concentrating effort, not clocking fewer hours, so the final product is sharper and more valuable.  

Next, we install a 5‑word buffer that protects your focus.  

With a living list of current priorities, every new request becomes a conscious trade‑off. You keep your best hours for your highest‑impact work, reduce overwhelm, and regain the satisfaction of finishing important things well.  

Finally, we tackle AI with a practical lens.  

Open‑ended chat can expand options and slow shipping, but a human‑first, AI‑second flow flips the script. You preserve your voice and lived experience while capturing speed on the back end. We share concrete examples from presentations and coaching to show how this approach saves time and avoids the sameness that turns off clients and recruiters.  

If you’re ready to cut busywork, protect your attention, and deliver distinctive results, this one’s for you!  

Follow the show, share it with a friend who needs a focus reset, and leave a quick review to help more people find the pod.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we unpack why smart, driven people overtrust their thoughts, and how a simple 3-question filter turns hunches into high-quality decisions. Instead of chasing certainty, we practice decision hygiene: use evidence, test small, and weigh real outcomes before you go all in.  

We start with the cognitive traps that quietly steer choices: availability bias makes vivid stories feel true, while the halo effect lets first impressions spill into misplaced trust. From there, we shift to practical tools you can use today.  

You’ll walk away with a compact framework you can apply to health goals, career pivots, and strategy shifts: evidence → experiment → evaluation → expanded outcomes.  

If you’re ready to swap guesswork for smart iteration, hit play, save the three questions, and put them to work.  

If this helped you think clearer, subscribe, leave a review, and share it with a friend who’s making a big decision right now.  

Have more time to upgrade your thinking? Listen to the most popular episode of 2025:  

Simon Lancaster. How to speak like a leader: influence, inspire, educate to create change. Neuroscience of public speaking.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Focus not Frenzy?  

We dig into why so many smart, motivated people fail on their goals and how a few design choices can flip the odds in your favor. Instead of spreading energy across a dozen ambitions, we show how to pick the one that matters most, translate it into daily behaviors, and engineer your environment so doing the right thing becomes the easy thing.  

We unpack the EAST framework.  

You’ll learn how to strip friction, make your cues impossible to miss, connect actions to identity and values, and raise stakes with smart accountability. We talk pacing and capacity too: why marathons are won by people who manage resources, not by those who sprint the first mile.  

This conversation also tackles a subtle trap: not every good idea is a good idea for your life right now. We offer a clear lens for evaluating goals against your current time, energy, and context so you stop forcing seeds into dry soil. 

If you’re ready to trade diluted focus for designed progress, hit play, pick one target, and build the system to support it.  

If this helped you think differently, share it with a friend, subscribe for more, and leave a quick review to help others find the show.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We walk through the small, overlooked habits that create outsized gains - from underappreciated easy sleep hacks, to nutrition supplements and the science of drinking water. This is practical leverage for high performers who need clarity, energy, cognitive stamina, and mood stability to do their best work.  

Choose your weakest link and start small. These simple shifts compound fast. If this helped you think differently about energy and focus, follow the show, share it with a friend who needs a boost, and leave a quick review so more people can find us.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Kicking off 2026, we get brutally practical about why goals crumble by mid-January and how to make behavior change stick using evidence, not hype. Drawing on research from behavioral scientists like Katy Milkman and hard-won coaching lessons, we unpack 7 common traps and turn each one into a simple, brain-friendly plan you can use today.


By the end, you’ll know exactly which bottleneck holds you back and how to install a system to fix it, whether that’s a two-minute starter habit, a standing calendar cue, a lockbox for your phone, or a rule that pairs your favorite show with the treadmill. Trade willpower for design and watch consistency become your new default.

If this conversation sparks a plan, share it with a friend who needs it, hit follow, and leave a quick review so more high performers can find us. What’s the one system you’ll set up today?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We dive into simple, science-backed habits that free working memory, protect your peak focus hours, and turn effort into meaningful output without relying on endless caffeine.  

We walk through practical tools you can use, then we map your day to biology to honor ultradian cycles with breaks that reset your brain instead of scrolling.  

We also tackle the hidden costs of multitasking and the massive upside of a decluttered environment.  

Finally, we cover nutrition for steady focus.  

The result is less overwhelm, fewer mistakes, and more work you’re proud of in less time. If you’re ready to think clearer, create better, and finish more without burning out, press play and try one tool today. If this helped, subscribe, leave a review, and share it with someone who needs a cleaner mental desk.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Think of this conversation as a blueprint for making choices that align with your best life you always think about: together we define deal breakers across career, relationships, and where you live, and we show how a short pause for reflection can prevent months of second-guessing. Instead of hoping the shiny option will evolve into your best-case scenario, you’ll learn to look for evidence, protect your daily non-negotiables, and walk away from almost-right.

We start with a simple truth: successful people get what they want because they know what they want and act on it. From there, we map a practical process. 

The Clarity Reset. Year-End Guided Reflection. Claim Your Seat.

The goal is probability, not control, designing for a high chance of fit instead of gambling on luck.

I'm hosting a free, 90‑minute Clarity Reset on January 3 to help you do this work in real time. Bring your year, your questions, and a willingness to define what you won’t trade away. Subscribe, share this with someone making a big choice, and join us for the reset.

What’s one deal breaker you’re ready to honor now?  

JOIN THE CLARITY RESET AND INVITE FRIENDS AND FAMILY  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

They fail because the plan is vague, the timeline is short, and the strategy doesn’t fit the person.

We dig into a single question that changes everything: what would have to be true for this (for YOU) to succeed?

From there, we map a decade-long vision into near-term moves you can actually execute, and we show how to replace wishful thinking with a system that compounds.

This conversation is a playbook. You’ll learn to deconstruct a bold goal into components you can build, design systems that run on bad days, and choose what to say no to so your yes actually matters.

If you’ve ever felt overwhelmed by your own ambition, this is your map from inspiration to implementation, no luck required.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We dig into the goal gradient effect and the surprising lesson from elite marathoners who don’t stare at the finish line. That shift fuels engagement in careers, health, and creative projects.   

Then we tackle 3 research-backed changes with outsized payoff. First, swap leap goals for stretch goals so effort reliably becomes progress. Second, trade blind positive thinking for mental contrasting: vividly imagine the outcome, then list likely obstacles and your if-then responses. This lowers drama, speeds recovery, and keeps action steady when reality resists. Third, stop celebrating outcomes you can’t control and start rewarding actions: reps, attempts, sessions, pitches, miles. Track what you do, learn from feedback, and adjust without shame. Mastery is built rep by rep, and momentum is a function of consistent starts.  

By the end, you’ll have a practical framework to plan 2026 with fewer illusions and more traction: vision as compass, milestones within reach, sober plans for obstacles, and a daily system that reinforces action.  

If this resonates, follow the show, share it with a friend who’s mapping their year, and leave a quick review - it helps more curious people find these tools and start taking the next right step.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We sat down with product strategist, coach and consultant, and now a pubslihed author Tim Herbig to unpack a simple truth: real progress with impact that matters happens when strategy, metrics, and discovery align.

If you lead change across a product, a platform team, culture or your own habits - you’ll leave with a clearer way to choose what to focus on, what to measure, and what to learn.

Say no with confidence. Retire progress theater. And build momentum you can be proud of.

Key Insights:

• Context beats templates every time - "better practices" for your situation matter more than copying what worked for someone else
• Strategy’s real job is helping people say yes and no fast
• The "why" question is ruthlessly effective - if you can't explain why you're doing something, you're probably just checking boxes
• AI helps you reach hard problems faster but only if you're ready to actually solve them instead of automating busywork
• How to spot progress theater before it drains your energy and budget 

... also how to choose a better strategy for your beach body in 2026 and a lot more!

___________
TIM'S BIO

Tim Herbig is a product management coach, consultant, and author who helps teams make evidence-informed decisions by connecting strategy, OKRs, and discovery. For over a decade, he worked in various in-house and consulting roles across publishing, professional networking, and enterprise B2B SaaS. Tim's work has helped organizations from Lufthansa Group Digital Hangar to early-stage startups move from following "best practices" to developing better practices suited to their context that led to desired impact. Tim writes a popular weekly newsletter and is the author of "Real Progress: How to Connect the Dots of Product Strategy, OKRs, and Discovery." He lives by 3 core values: integrity (doing what you say), curiosity (going down rabbit holes), and sincerity (being honest even when it's hard).

5) CALL TO ACTION & RESOURCES

Ready to move from alibi progress to real progress?

Connect with Tim's work:

• Newsletter: https://herbig.co/newsletter (Weekly insights on strategy, OKRs, and discovery)
• Book: "Real Progress: How to Connect the Dots of Product Strategy, OKRs, and Discovery"
• Website: https://herbig.co/
• LinkedIn: https://www.linkedin.com/in/herbigt

Mentioned in the episode:

• Petra Willa's PM Wheel concept
• James Clear's quote on context-dependent advice
• Ravi Mehta's concept of "market interrupt moments"
• Gibson Biddle's Strategy/Metric/Tactic framework

Tim's homework for you:

Start by asking one question this week: "Why are we doing this?" Then see if you can connect your answer to actual measurements and learning. That's where real progress begins.  

_________
Enjoyed this conversation?  

Don’t forget to subscribe to never miss an insight! Rate, and share the show with someone who needs a better way to make progress.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we take on the everyday fears that stall big goals and break them down using a simple, repeatable framework that turns anxiety into momentum. Drawing from coaching work and the fear-setting method popularized by Tim Ferriss, we show how to move from vague dread to concrete action without pretending fear disappears.  

You’ll leave with a t3-step tool you can use today: define the fear, prevent what you can, repair when needed. Apply it to outreach anxiety, high-stakes presentations, career shifts, or relocations. When the worry voice shows up, you’ll have a script to answer it and a system to keep moving.  

If this helped, share it with someone who’s stuck on the edge of a decision, and subscribe to get more practical frameworks for growth. Your next brave step is one question away: what’s the worst that can happen?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We unpack a clear, 5-part system to create dependable action for yourself and your team. Drawing from behavioral science and real leadership practice, we show how uncertainty, skill gaps, weak rewards, and hidden blockers quietly kill momentum, not laziness, and how to replace them with simple, repeatable processes that make high performance the default.  

By the end, you’ll have a straightforward playbook to design conditions where action is easy, results compound, and performance becomes consistent rather than heroic.  

If this resonates, subscribe, share with a friend who leads or is building better habits, and leave a quick review so more people can find the show. Your feedback helps us grow and keeps the conversation moving.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We break down a simple, reliable system to create more motivation on demand.

We dig into why discipline isn’t about loving hard work; it’s about doing the important thing when desire is missing. You’ll learn how behavioral activation flips your brain from rumination to action, why dopamine rises in response to movement, and how tiny, friction-free starts trigger the energy you thought you needed first.

We then share 3 prompts that sharpen your why. The other part of you motivation engine you can control and recalibrate as you need for consistent action, whether you feel like it or not.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We pull back the curtain on how long‑term results come from better decision design, not iron will.  

After years of yo‑yo attempts, I found three frameworks that made health, work, and daily choices surprisingly easy to sustain—even through parties, vacations, and stressful seasons. 

If you are ready to stop white‑knuckling and start designing for habits that stick, this conversation gives you the playbook to build automaticity, instead of training willpower.  

Subscribe, share this with a friend who is stuck in “try harder” mode, and leave a quick review to help more people discover decision models that make goals feel almost effortless.  

Claim your sample Executive Coaching Session with Angela: https://calendly.com/angelashurina/executive-coaching-360  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We dive into a simple, research-backed tool that cuts through bias fast: self-distancing. By stepping just a little outside your story, you cool emotional heat, spot blind spots, and see the strategic move that’s been hiding in plain sight.  

We start with the core problem of the inside view—how ego, fear, and history warp our decisions—and show why clarity comes from changing the frame, not collecting more facts. Then we get practical. You’ll learn the Friend Test for emotional regulation, the New CEO Test to pierce organizational inertia, and how to build an outside view with base rates before your hopeful narrative takes over. These aren’t theories; they’re field-tested habits drawn from leadership research, decision science, and emotional intelligence.  

If you want different outcomes in your business, health, or relationships, you don’t need endless motivation—you need a better vantage point. Listen for the prompts, try them this week, and watch how your choices shift from reactive to strategic. If this resonated, subscribe, share with a friend who needs a clearer view, and leave a review to help others find the show.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We open up a counterintuitive truth: the way to lasting motivation is understanding that your brain rewards visible progress toward meaningful goals, not big payoffs.  

Using the Progress Principle research on 12,000 work diaries, we break down why tracking inputs you control, reps, learnings, foundation work, creates renewable motivation, while fixating on outcomes you can’t control drains it fast.  

We get practical and specific.  

You’ll hear the exact daily ritual we use with clients to turn motivation into eternal fire that keeps you moving as long as needed. Along the way, we address common pitfalls like bloated to-do lists, optimism bias about timelines, and the quiet shame of missed goals. Instead of judging yourself when results lag, you’ll learn to inspect the system, adjust the channel, refine the offer, and keep stacking reps.  

If you’re a founder, builder, or leader searching for a reliable spark, this conversation gives you a simple, science-backed blueprint to keep your internal fire burning. Progress becomes visible, discipline becomes easier, and outcomes become more likely, even if they refuse to happen on your schedule.  

Better is always available.  

_______

THE CHALLENGE:

Ready to build systems for health, energy, focus, and consistent productivity? Apply for our free 5-day High-Performing Entrepreneur Reboot.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we dive into a very practical exploration of how your brain shifts across the day, and how to design a life that cooperates with those shifts instead of fighting them.  

From the morning’s high executive function to the evening’s predictable crash, we unpack why your 9 a.m. self feels like a sharp CEO while your 9 p.m. self behaves like a tired intern, and how to use that predictability to your advantage. 

We break down the predictability principle and share accessible, battle-tested tools that remove decision friction when you’re depleted. You’ll hear how to apply “system over hope” in real life. 

Then we get strategic about the high points. Guard your mornings for high-friction work like writing, strategy, complex learning, difficult conversations, when focus and clarity peak. Shift afternoons to nudge tasks like email, scheduling, and admin, so your best hours serve your most important goals. We also show why coaches wire new habits to early slots for dramatically better odds, and how to run a simple audit: identify where you’re pushing against your biology, realign tasks to your energy, and install one small system tonight to help your future self succeed. 

If you’re ready to reduce regret, increase follow-through, and build kinder systems that work even when you’re tired, this conversation is your playbook. Listen, try one tool today, and tell us: which habit are you moving to your morning slot? Subscribe, share with a friend who overplans mornings and underdoes nights, and leave a review with your biggest takeaway.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we dig into systems that make good choices easy and consistent, drawing on Angela Duckworth’s research on grit and practical behavior change to show how environment, routines, and scheduling can carry the load so willpower doesn’t have to.  

We start with a simple truth: humans, young and old, choose the path of least resistance.  

Phones win when they’re within reach. Late nights win when nothing reminds us to stop. Instead of blaming discipline, we rewire the setup. You’ll hear practical examples: a bedtime cue that ends nightly debates, frictionless food prep like pre-boiled eggs and pre-loaded protein shakers, and a weekly shopping and planning loop that removes decision fatigue. These aren’t hacks; they’re scaffolds that keep your values front and center on the busiest days.  

Then we zoom out to time and energy.  

Most of us hit a predictable early afternoon slump. Rather than fight biology, we protect morning peak hours for deep work and tough thinking, move admin to the dip, and leave room to finish strong later. We also share a simple weekly outcome planning system: define what success looks like by Friday, block it on the calendar, cancel what doesn’t serve the target, and stack those wins week after week.   

By the end, you’ll have a blueprint to make progress automatic: design your environment, align your schedule with your rhythms, and let systems do the heavy lifting.  

If you’re ready to stop grinding and start gliding, press play. If this resonates, subscribe, share with a friend who needs it, and leave a quick review to help more people find the show.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We take you inside a behavior-first approach that replaces outcome anxiety with clear, repeatable actions you can control today.  

Speaking from nearly two decades of coaching, we break down why revenue targets, weight goals, and follower counts are lagging indicators that reflect the past, and how leading indicators—your consistent behaviors—are the true drivers of future results.  

We map the mindset shift from chasing to creating, showing how to use vision as a compass while building daily momentum with quality reps. Expect practical examples across fitness, writing, and business: from scheduling a 45-minute strength session to publishing one deeply researched article a week to delivering two sharp sales presentations.  

You’ll learn the 2-step method—realistic assessment and internal release—that translates big aspirations into scheduled, trackable behaviors, then frees your mind from fixating on the scoreboard.  

We also reframe failure as feedback.  

When the outcome lags despite solid execution, it’s not a moral verdict—it’s data that your plan needs adjustment. We offer three reflection questions to drive continuous improvement and show how to protect your best energy for your most important reps. If you’re ready to swap magical thinking for a system that compounds, this conversation gives you the tools to define, schedule, and honor the actions that move you forward.  

Subscribe for more process-driven strategies, share this with a friend who’s goal-stuck, and leave a review to tell us the one behavior you’re committing to this week.  

Your next step is the only one that matters—what will you put on the calendar today?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

And more with a system design problem.  

We break down a practical, science-backed framework that turns cravings from a daily fight into a reliable signal you can trust, that works FOR your health and fitness, not against it.  

Drawing on my 10+ years of weight loss and health, coaching and evidence-based nutrition, plus a guided AI co-host experiment, we map out 6 simple, actionable pillars that align biology, behavior, and environment so the right choices feel easy.  

We close with a challenge: pick one pillar this week and create a small win that cascades across the rest.  

Subscribe, share with a friend who’s tired of white-knuckling cravings, and tell us which pillar you’re choosing so we can celebrate your momentum and keep your accountable!👊  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

And what if you could design it but you rarely do?  

Today we unpack 4 invisible forces—systems, social norms, flexible framing, and co‑design—that quietly steer your decisions, emotions, and actions. Drawing on a fresh conversation with behavioral scientist Michael Hallsworth of the Behavioral Insights Team, we translate big‑picture insights into daily moves that make change feel natural instead of forced. 

We start by challenging the myth of pure personal agency. Systems determine what is easy, what is hard, and what happens by default. When you redesign cues, constraints, and sequences, you lower friction and stop wasting energy on self-control.  

Then we zoom into the social layer. Your choices mirror the norms of your circle, from how you work to what you eat. Rather than fight your social brain, enlist it: align your peers, set shared rituals, and curate the voices you let in. 

Next, we practice flexible framing. Stuck problems often need a new lens, not more effort. Reframing “my discipline” as “our design” opens options that were invisible from a narrow view.  

Finally, we get practical with co‑design. Telling people what to do sparks resistance; building the plan together creates ownership. Whether you’re leading a team, parenting, or coaching yourself, collaborative design turns compliance into commitment and helps change stick.  

You’ll walk away with a simple playbook for an aligned not forced change: audit your system for the results it’s producing, realign your social environment, reframe until better options appear, and co‑design the next step with the people involved—including yourself.  

Subscribe, share this episode with someone who needs a nudge toward easier change, and leave a review to help us reach more curious minds. What’s the first context tweak you’ll make today?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

If peak performance starts to slip, don’t blame your willpower - look at your sleep.  

We dive straight into the 3 levers that consistently turn “I’m fine” into focused, calm, and energetic: the stories you tell yourself, the routine you follow, and the environment you live in. From caffeine myths to all-nighter bragging rights, we call out the habits that quietly wreck deep sleep and show a clear path to better nights that fuel better days.  

First, we challenge the big beliefs. Then we move into daily routines that make sleep reliable. Finally, we tackle context - the social and physical cues that shape your sleep quality.   

The throughline is simple: sleep is a skill you design, not a mystery you endure.  

Share the episode with someone who wants to sleep better with you, subscribe for more practical performance tools, and leave a quick review to support the show.  

Your best work starts the night before, ready to claim it?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Drawing on coaching sessions and real-life experiments in fitness, business, and habit building, we show why your brain reliably hunts for whatever you ask it to find, even while you sleep, and how to use that fact to your advantage.  

We walk through a simple 3-question sequence that helps you get back on track with your goals. 

Along the way, we unpack common traps like asking blame-heavy questions that generate worse stories, and we offer easy reframes that shift you toward agency, clarity, and consistent progress. 

You’ll hear practical ways to install “question habits,” plus a lightweight system for tracking proof that your new questions are working.  

Whether you’re aiming for better health, stronger leadership, or a calmer mind, the process is the same: ask better, act sooner, and let repetition compound.  

If this resonates, follow the show, share it with one person who needs a nudge, and leave a quick review so more people can turn curiosity into change.  

What’s the one question you’ll start asking today?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we have Phill Agnew on the show, the mind behind Nudge — the UK’s #1 marketing podcast, downloaded hundreds of thousands of times.

But today?

You get Phill unplugged — telling stories, breaking down psychology, and showing you how a few behavioral science principles can transform your business, your life, your TikTok following and even your marathon time.

🎧 What you’ll hear inside (and why you will NOT want to stop listening):

How a chocolate bar hijacked Phill’s childhood brain into love for marketing

A caramel wafer + a tiny line on the wrapper (“7 million sold this week”) = the moment Phill discovered the power of social proof… years before he knew what social proof was.

The loyalty card trick that increased customer return rates by 82% and why you are so loyal to your favorite coffee shop

A barista stamping his card twice for free wasn’t kindness — it was the endowment effect and reciprocity in action.

Why Uber wins (and traditional taxis fail)

It’s not price.
It’s not convenience.
It’s the illusion of control, and once you see it, you’ll start spotting this everywhere.

The Peak-End Rule, and how Phill used it to finish 2nd in an ultramarathon

A Nobel Prize–winning principle that helps restaurants delight customers… and helps Phill outrun people and stick with hard training.

The curiosity hack that got Phill 10,000 TikTok followers in one week

Shakespeare used it.
Dickens used it.
Clickbait uses it.
You should too.

Why handwritten notes outperform almost every digital strategy

One South Korean study.
$50+ increase per customer.
And the wild story of a family who bought their dream home on a street where no houses were for sale — just by using this principle.

The biggest mistake companies make when raising prices

And the simple, psychology-backed tweak that reduces cancellations and makes customers say yes almost every time.

How to use behavioral science TODAY

Phill shares easy, immediately applicable ideas you can use at work, at home, in relationships, in your next email or conversation.

If you listen to ONE episode this month - make it this one.

It’s packed with stories, experiments, practical tools, and “holy sh*t, why didn’t I know this sooner?” insights you’ll use for the rest of your life.

About Phill Agnew

Phill Agnew is the host of Nudge, the UK's #1 marketing podcast — a critically acclaimed show that brings behavioral science to life through real experiments, research, and practical applications. His work has featured world-renowned thinkers like Rory Sutherland, Richard Shotton, Tali Sharot, Jonah Berger, Dan Pink, and Chris Voss.

His podcast reaches hundreds of thousands globally and has become a go-to resource for marketers, leaders, and anyone who wants to understand human behaviour.

🔗 Links

• Listen to the Nudge Podcast: https://www.nudgepodcast.com/
• Phill’s Recommended Reading List: https://nudge.kit.com/reading-list

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

In today's episode we explore a practical, science-informed method for redirecting focus and shifting body state so urges lose their grip and better choices get easier.  

Along the way, we share real examples from coaching and daily life that show how quickly a craving fades when you anchor your mind elsewhere.  

The same playbook helps in relationships and money choices. Train these skills like reps in the gym and you’ll see spillover benefits across food, leadership, relationships, money-saving and decisions for better life.  

If you’re ready to turn urges into opportunities for deliberate action, press play and pick one tool to test today.  

If the method helps, share this episode with a friend, subscribe for more practical mindset tools, and leave a quick review so others can find the show. Your attention is your leverage - let’s use it for good.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

In today's episode we'll walk through a clear, 5-step work-life integration system designed to turn values and your future self visions into the life you live daily. Instead of chasing someone else’s idea of balance, we strip away borrowed goals and define a good life in your words, for this season, starting now.  

It's a realignment process.  

We create a match between what you want in life and what you do every day.  

If this resonated, subscribe, share with one person who’ll keep you accountable, and leave a quick review to help more people build a life they love.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

In this special crossover episode, Angela flips seats and becomes the guest. Interviewed by Kevin Joseph from the Lekker Network, I unpack how small, deliberate system changes can unlock unstoppable performance in individuals, teams, and entire organizations.  

Angela shares her journey from health and neuroscience to behavioral science and leadership transformation, and the practical insights that help people stay on track long after motivation fades.  

💡 In This Episode, You’ll Learn:  

• The hidden code of consistency — why success depends more on systems than self-discipline.
• Why motivation is unreliable (and what to build instead).
• The Consistency Code™ — a three-pillar framework:
  1️⃣ Awareness – clarity on what, why, and how.
  2️⃣ Enablement – design environments that make desired actions easy.
  3️⃣ Reinforcement – sustain motivation through visible progress and recognition.
• How to make “soft stuff” measurable — translating values like innovation, inclusivity, and trust into trackable behaviors.
• The real reason pilots matter — testing one variable at a time to find what truly works before scaling.
• How accountability and identity shape performance — and why being seen doing the right thing often matters more than being told to.
• The human side of data — why what works in Silicon Valley won’t necessarily work in South Africa or the Global South, and how context drives behavior.
• How to turn overwhelm into focus — by doing fewer things, better.

Why Listen:  

If you’ve ever wondered why change initiatives fade, habits don’t stick, or culture programs stall — this episode gives you the behavioral blueprint to fix it.  

It’s a candid, practical, and inspiring conversation about designing consistency into your life, your team, and your business — one small system at a time.  

🎧 Tune in to the full episode and discover how to build a culture where consistency becomes effortless and success, inevitable.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we talk about a simple, coaching-proof, reliable way to turn overwhelm into motion: after years of coaching complex client cases, one thing never fails - oversimplification outperforms overcomplication when you need momentum and progress. 

You’ll hear practical examples across domains: a single rule that quietly drives weight loss, a daily recognition habit that nudges culture toward engagement, and a no‑frills sales sprint that outperforms complex business strategies. Each tactic is intentionally small, easy to track, and resilient on your busiest days. 

We also dig into the softer but crucial arenas: repairing strained relationships with one genuine appreciation every day, and rebuilding self‑esteem by recording a single hard thing you did or value you upheld. These practices shrink the gap between intention and action and create proof you can feel. No sprawling frameworks, no massive life overhaul just one behavior you can start your day on.  

If this resonates, tap follow, share it with someone who feels stuck, and leave a quick review.  

What’s your one action you’ll start today?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

In this episode I sit down with Ricardo Lopes Costa, founder and CTO of Funifier from Brazil and the author of "The Fantastic Engagement Factory: how to motivate people on a large scale with gamification". We uncover how gamification, psychology, and smart feedback loops can turn apathetic workflows into performance engines people actually want to use.

Ricardo’s company, Funifier, has worked with global brands like Coca-Cola, HP, Banco do Brasil, and Caixa Econômica Federal, helping them turn dry KPIs into dynamic challenges that spark human motivation — often with billion-dollar impact. 

Ricardo shares how:

• A small experiment with locked online lessons accidentally sparked his obsession with engagement.
• A single leaderboard turned learning into a movement across Brazil.
• Caixa’s “Tamo Junto 9Bi+” initiative became the world’s largest gamification case — driving over $1 billion USD in additional profit in just months.
• Recognition and belonging often outperform money when it comes to performance.
• Even small businesses — from cupcake stands to ice-cream shops — can gamify experiences to make people participate more.
• Why the future of leadership lies in designing human experiences, not just managing numbers.

“Engagement is not a bonus — it’s an asset, just like money or technology.”
— Ricardo Lopes Costa

If you’re a leader, HR professional, or entrepreneur who wants to build teams that care, perform, and grow — this episode will show you how to make motivation measurable.

Key Takeaways

• Motivation is designable — when you treat engagement like a system, not a feeling.
• Recognition > rewards: appreciation drives sustained effort more than money.
• Start small: pick one unmotivated area, personalize it, make it visible, make it fun.
• Emotional design is the missing layer in most transformation and culture projects.
• Everyone — even small businesses — can use gamification principles to spark engagement.

🔗 Learn More

• 📘 The Fantastic Engagement Factory: How to Motivate People on a Large Scale with Gamification
• 🌐 funifier.com: Ricardo’s company and gamification platform 
• 📸 Instagram: @ricardolopescosta_

👤 About Ricardo Lopes Costa

Ricardo Lopes Costa is an entrepreneur, author, and international speaker specializing in gamification and behavioral design for business. He is the founder and CTO of Funifier, creator of the Funifier Gamification Platform, used in over 25 countries to help organizations motivate people at scale.
His work with banks like Caixa Econômica Federal and Banco do Brasil has been recognized as some of the most impactful gamification projects in the world.
Ricardo is also the author of The Fantastic Engagement Factory, where he shares the psychology, design, and strategy behind motivating thousands of people, one game mechanic at a time.

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

They fail because they’re stuck in the wrong place.  

Let me explain...  

Today we unpack a simple, powerful rule for consistency: put each habit where it naturally fits your life so it stops feeling like work.  

Think of your day like a kitchen - your daily coffee maker sits by the water and the mugs, not in the back of a cabinet. Your routines deserve the same thoughtful placement.  

Years of weekly training, hundreds of days of writing and language practice, and long-running reading and meditation - I break down exactly how the placement principle keeps these habits alive.  

We explore how friction hides in tiny details: a gym that requires a drive, a planner out of reach, a walk in an unsafe or unpleasant area, or a “react first” habit embedded in chaotic meetings. When the tools, timing, and context don’t match the behavior, every repetition feels like a negotiation. When they do, starting will NEVER become automatic, habits will not survive.  

You’ll learn how to find the perfect slot for each habit by mapping your energy peaks and valleys, pairing high-focus tasks with your sharpest hours and low-effort rituals with natural rhythms.  

If your goal is lifelong change, design beats discipline: reduce friction, keep cues consistent, and let ease and automaticity grow from repetition.  

Ready to make your routines feel seamless instead of heavy?  

Press play, pick one habit, and move it to a better place in your day.  

If this resonated, share it with a friend, start a mini listening club, and leave a quick review so more people can build habits that last.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We’re talking about how ambitious people accidentally strap on extra weight with the wrong scorecard - chasing outcomes, timelines, and approval - when the real leverage lives in daily process, commitment to daily work, clear systems, and consistent action.

Today, I'm walking you through a practical high-performance exercise that reframes control, so you can stop measuring what you don’t own and start optimizing the inputs you do.

We dig into concrete examples across life and work: training vs winning, habits vs goals, preparation vs luck, and systems vs willpower. On the communication and leadership side, we unpack speaking clearly vs being understood, authenticity vs approval, boundaries vs reactions, and decision quality vs outcome certainty. In creative strategy, we anchor on experimentation, iteration, and feedback instead of perfection and prediction, showing how curiosity and small learning loops speed up real progress and reduce burnout.

We'll finish with 2 grounding questions that tie it all together, 2 questions you must ask yourself whenever life, goals and work feel heavy.

If you’re feeling stuck, overwhelmed, or judged by an external scoreboard, this conversation gives you a lighter way to travel - focused, energized, and resilient over the long haul.

If the episode resonates, follow the show, share it with a friend who’s chasing something big, and leave a quick review to help others find it.

Then tell me: what controllable input will you commit to this week?

Also, try my new GPT - Negative Self-Talk Trainer: https://chatgpt.com/g/g-68f9e96bb94c81918b16bc403c31adfe-self-talk-trainer  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Together, Angela and Claude unpack how to build cultures of belonging -where people don’t just fit in, they flourish. 

🔑 Episode Highlights

• Why “fitting in” is outdated and how belonging unlocks performance.
  Claude explains that belonging is about psychological safety, while fitting in is about conformity. Teams thrive when people feel seen, not when they match.
• The 3 Emotional Pillars of Heart-Led Leadership:
  • Emotional Optimism — believing things can get better and seeing possibility even in hard moments.
  • Emotional Bravery — having the difficult conversations with compassion and self-awareness.
  • Emotional Efficiency — creating clarity and speed through empathy and trust.
• The Lie Exercise:
  A simple self-awareness tool Claude uses to help people challenge limiting beliefs. Write down the lie you tell yourself (“I’m not smart”) and find evidence that proves it wrong. Replace it with a truer, kinder statement (“My intelligence shows up in many ways”).
• Culture Fit vs. Culture Add:
  Great companies don’t clone culture, instead they expand it. Claude shares how curiosity and openness to difference build stronger, more creative teams.
• How to Retain Top Talent:
  Don’t wait for exit interviews, instead do stay interviews. Listen before people leave. Create opportunities, mentorship, and moments of appreciation.
• Running on Calm:
  “When I get anxious, my team gets anxious,” Claude says. She shares practices like grounding, breathing, and visualization to help leaders find calm under pressure.

💬 Practical Takeaways

• Ask yourself: What part of me am I not bringing to work?
  Reflect on what it costs you—and your team—to hide that part.
• Practice Emotional Bravery: speak up when something feels misaligned, with respect and curiosity.
• Make time for self-awareness rituals: journaling, stay interviews, reflection moments, or asking your team, “What do you need from me this week?”

👩‍💼 BIO

Claude Silver is the world’s first Chief Heart Officer at VaynerX, working alongside CEO Gary Vaynerchuk to build a people-first culture that powers creativity and growth. A pioneer in emotional intelligence at scale, she’s on a mission to bring more heart, humanity, and authenticity into the workplace. Claude has been honored with Campaign US’s Female Frontier Award and AdWeek’s Changing the Game Award, and has spoken at Meta, Google, the US Armed Forces, and more.

She lives in New Jersey with her wife and two children.

🔗 Links

• 🌐 Claudesilver.com
• 📘 Be Yourself at Work 
• 💌 Newsletter & Resources via Website
•  💬 Connect on LinkedIn and Instagram  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We dig into a fast, 4-question CBT flow that turns harsh self-talk into a clear plan you can act on in minutes feeling confident, empowered, hopeful and motivated again - we demo a custom Self-Talk Trainer that guides the process and exports a one-page PDF you can use as a mental training log.  

We start with a core premise: thoughts, feelings, and behaviors are linked, and high performers are often tripped up not by skill but by the voice in their head. Using a relatable example - missing sales targets for a few weeks - we will do a live walkthrough of the Self-Talk Trainer, a custom GPT I designed to help you rewire negativity in your head into positive action that helps you grow and make progress despite the challenges.  

This sequence in under 60 seconds.  

It prompts you to capture the situation, analyze distortions like catastrophizing, craft a better thought you actually believe, and choose one small action. It then generates a clean PDF recap so you can track reps and see your thinking evolve over time - perfect for leaders, founders, and anyone who wants to perform under pressure without being dragged by rumination or self-attack.  

This is the start of our “mind gym” approach: short, consistent drills that condition your inner voice to be precise, fair, and forward-moving. If you’ve ever spiraled after a setback, this tool and framework will keep you learning, adjusting, and taking action.  

Try the Self-Talk Trainer, share it with someone who needs a mental reset, and tell us what shifts for you. If this conversation helped, subscribe, leave a review, and send the episode to a friend who could use a stronger inner coach.  

Try Self-Talk Trainer here -> https://chatgpt.com/g/g-68f9e96bb94c81918b16bc403c31adfe-self-talk-trainer  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we unpack why sleep is the hidden engine behind emotional stability, sharper decisions, and real learning, and how a few consistent habits can transform your days by fixing your nights. 

We start with the brain, how chronic restriction (yes, even 1-2h a night) quietly erodes attention, working memory, processing speed, and reasoning. If you lead teams, negotiate deals, parent, or simply want to grow faster, “sleep on it” isn’t a cliché; it’s a strategy.  

Then we get practical.  

We lay out the core behaviors that reliably improve sleep quality.  

Finally, we show you how to make these shifts stick with a simple habit loop: trigger, action, reward. Pick one change per week, set hard boundaries around your schedule, and anchor it to a personal why that matters more than late-night distractions. 

This is a warm, candid guide for anyone who wants better focus, calmer emotions, and faster growth without grinding harder.  

Subscribe for more science-backed tools, share this with someone who’ll keep you accountable, and leave a quick review to help others find the show. What’s the one sleep habit you’ll start tonight? 

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

On today's episode, we break down a simple, evidence-backed tool that turns “I should” into “I did,” replacing fragile motivation with clear cues and automatic actions. Instead of relying on willpower, we show how to script your behavior like software: a specific trigger, a concrete next step, and a defined finish line that delivers a quick reward your brain actually remembers.  

Who does what, when, where, how often, and with whom?  

A fundamental question to answer if you want to get good at programming your brain for challenging, consistent action.  

You’ll hear a practical running example that moves from vague hopes to precise routines: when to act, what to wear, where to go, and how to know you’re done. We layer in environment design to remove hidden friction and temptation bundling to make new habits feel rewarding right away. The goal is less decision-making in the moment and more doing on cue. 

Then we add the secret amplifier: WOOP—Wish, Outcome, Obstacle, Plan. By naming likely blockers upfront - low energy, surprise tasks, bad weather - and writing alternative if-then plans for each, you keep momentum even when the day doesn’t cooperate. You’ll learn how to apply the same structure to leadership, feedback, learning, and communication, so your next move is already decided when it matters. Fewer negotiations with yourself, more consistent action, and a system that sticks. 

If you’re ready to trade hope for a reliable plan, press play and build your first brain program today!  

3-minute blog this episode is based on: The simple trick that 2X your chances of doing what you said you would. Programming your brain to follow through 101  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We break down a simple, repeatable system to engineer energy, calm focus, and confident decisions by auditing the last 72 hours of sleep, food, movement, people, media, and thought patterns. Instead of chasing motivation, we build fertile “soil” so your potential has a fair shot to grow and your good choices become the default, not the exception.  

Along the way, I share my own checklist for feeling and doing my best.  

The goal isn’t perfection; it’s predictability.  

With a simple morning question you can replicate great days on demand and avoid the patterns that lead to regret. If you’re ready to design your state, improve your decisions, and grow the next version of you, this playbook will help you take off.  

If this resonated, follow the show, leave a review, and share this episode with someone who’s ready to build their own 72-hour playbook.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today we dig into the most unglamorous yet powerful practice that top coaching schools use to build mastery: making the time.  

I share how small, protected commitments beat bursts of inspiration every time.  

We walk through concrete examples - from a daily 30-minute fitness slot that compounds strength, to relationship check-ins that turn intentions into trust, to a personal miss on public speaking that proved how plans without scheduled time go nowhere. You’ll hear how to set alarms and triggers that support follow-through, how to scale tasks on low-energy days without breaking the streak, and how to be honest about the hours excellence requires. This isn’t about being busy; it’s about building a reliable system that matches your goals.  

By the end, you’ll have a simple playbook - if you’ve been stuck at “almost ready,” this is your reset, choose a slot, protect it, and watch momentum return. If this resonates, tap follow, share the episode with someone who needs a nudge, and leave a quick review so more people learn how to turn intention into progress.  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

And what if it's the best practice to unlock your full potential?  

We dive into a simple, repeatable way to build a more optimistic outlook—without fluff, forced positivity, or ignoring reality. Think of it like strength training for your mindset: small, consistent reps that shift how you see options, make decisions, and take action. Along the way, we connect the dots between optimism and procrastination, and why believing your effort matters is the difference between starting now and stalling out.  

We break down two beliefs that power action—“I can handle this” and “this will be worth it”—and show how most of us inherited mental habits that over-index on risk. Then we offer a counterweight: 3 pragmatic questions you can use anywhere to reframe doom-and-gloom thinking into possibility.  

• What opportunity might be hiding here?  
• What’s one thing that could go right?  
• What small silver lining can I find?  

Full Blog Here: https://angelashurina.posthaven.com/optimism-reps-cure-procrastination-3-questions-to-shift-your-doom-n-gloom-thinking-that-keeps-you-stuck  

By running these questions for one minute at a time, you’ll train your attention to see hopes instead of only hazards, which changes your energy, your presence, and your results.  

If this episode helps you -  share it with someone who could use a mental spotter, then subscribe, rate, and leave a short review so more people can find the show.  

Your next rep starts now - what’s one thing that could go right?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We walk through 6 practical tools - from CBT reframes to visualization - that help you stay steady in hard conversations, handle feedback without spiraling, and turn “I blew it” into “that was a rep.” 

We get tactical with spatial distancing to cool heat in the moment, temporal distancing to choose what future you will respect, and distancing self-talk to access the clear advice you’d give a friend. Each tool lowers emotional noise and raises cognitive control, so you respond rather than react. 

We then move into reappraisal, and close with athlete-style visualization to prime calm, confidence, and clean execution. Along the way, we share simple cues, real-life examples, and a practice plan you can run this week: pick one tool, choose specific situations, and debrief quickly to lock in gains. 

By stacking these methods, you’ll build a repeatable way to navigate stress, stay connected in tough conversations, and keep momentum on the goals that matter.  

Let's grow together!  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

In this thought-provoking conversation, behavioral scientist and author Matt Wallaert returns to Change Wired to explore the next evolution of behavioral science: internal change.

We discuss why most organizations treat employee behavior as fixed or random — and what it takes to build systems where people grow continuously, without relying on luck, politics, or the next big program.

🔍 In this episode:

• The economic bias behind why companies fund customer change but not employee change.
• How to make behavioral science practical inside organizations — linking people systems to business outcomes.
• 3 pillars of employee motivation.
• The problem with measuring value of employees through opportunity instead of capability.
• The Boy Scouts model of development: advancing by demonstrated skills, not politics.
• The trap of “participation-trophy culture” — and how to make growth easier without lowering standards.
• How leaders can start — by documenting their own growth goals first.
• The future of meaningful work: designing systems where people stay not because they have to, but because they can grow.

💡 Key Takeaways:

• Growth is not a perk — it’s a human need and business driver.
• People don’t resist growth and change — they resist misaligned systems that make it hard.
• Making it easier ≠ lowering the bar; it means adding clarity and support.
• The simplest place to start culture change? Write down where you’re going and how you’ll get there.
• Companies that measure capability, not just output, unlock deeper innovation and resilience.

🎯 Why you should listen:

If you’re leading transformation, culture change, or talent growth strategy — this episode gives you a blueprint for building systems that make growth inevitable.
Matt offers practical, evidence-based steps any leader can apply, starting tomorrow.  

👉 Listen to the full episode to learn how to turn growth into your company’s competitive advantage — one behavior at a time.  

👤 Matt Wallaert – Short Bio

Matt Wallaert is an applied behavioral scientist, author, and public speaker known among other things for pioneering how behavioral science can drive organizational change.
He currently serves as a Chief Experience Officer at Oceans, leading initiatives that combine behavioral insights with systems design to help companies improve performance, motivation, and growth.

Previously, Matt was Microsoft’s Director of Behavioral Science, the Chief Behavioral Officer at Clover Health, and the author of Start at the End: How to Build Products That Create Change.
He has advised Fortune 500 companies, governments, and startups on building behaviorally informed systems that make doing the right thing the easy thing.

📚 Learn more and connect:

• 🌐 mattwallaert.com
•  💼 LinkedIn: Matt Wallaert
•  📚  Book: Start at the End  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

We unpack 1 question that flips the script from vague discomfort to decisive action.  

The shift from analyzing your current mood to aiming at a target feeling - confident, capable, empowered, which opens a practical path you can actually walk. 

air it with one follow-up question, that naturally comes to you - and you’ve got a daily operating system for momentum for the last 90 days of the year.  

I share how this came to me after reading Marc Brackett’s Dealing with Feeling.  

On today's podcast we'll also challenge a common trap: waiting to be picked. Choosing yourself isn’t posturing; it’s stewardship of your craft. If your work helps others, your job is to ship it, test it, and refine it until the world takes it off your hands.  

You’ll learn how to use emotions as a compass to design action path that reliably generates the inner state you want, helping you to make progress without waiting for permission. By the end, you’ll have a simple, repeatable tool you can use whenever life feels unsettled: pick a feeling, plan the reps, and step into the driver’s seat.  

If this resonates, tell me: What feeling are you choosing for your next 90 days, and what’s the first action you’ll take today?  

Text Me Your Thoughts and Ideas

Support the show

Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.