Live an Intentional Life

42: Feeling Tired? The Missing Link Between Energy Management and Time Management

Mon, 27 Oct 2025 05:00:00 +1100

Yes, energy management is important - but you can’t abandon time management in favour of it.

If you’ve ever sat down to do something important and just couldn’t find the energy, you’re not alone. We’re often told to “manage our energy, not our time,” but what if that advice misses something essential?

In this episode, I’ll unpack why time and energy management aren’t opposites — they’re partners. You’ll learn about three types of fatigue (and how to recognise which one you’re in), plus why you actually need to manage your time in order to manage your energy.

When you understand how time and energy work together, you can feel more focused, productive, and at ease — without pushing yourself to exhaustion.

Here are a couple of studies about decision fatigue:

Maier, M., Powell, D., Murchie, P., & Allan, J. L. (2025). Systematic review of the effects of decision fatigue in healthcare professionals on medical decision-making. Health Psychology Review, 1-46.

Pignatiello, G. A., Martin, R. J., & Hickman Jr, R. L. (2020). Decision fatigue: A conceptual analysis. Journal of health psychology, 25(1), 123-135.

And an important review on burnout:

Edú-Valsania, S., Laguía, A., & Moriano, J. A. (2022). Burnout: A review of theory and measurement. International journal of environmental research and public health, 19(3), 1780.

⏳️ Want to dive in further? I write over on Substack, and you can become a paid subscriber to get deeper and more practical content on exactly how to manage your time, live your ideal week, and love the experience of your life. Go to liveanintentionallife.substack.com to see more.

📝 If you’re looking to take the ideas in the podcast and turn them into meaningful action, go to my online store where you’ll find beautifully designed workbooks and planners that help support your personal development. Go to my Etsy store at www.etsy.com/au/shop/AnIntentionalLifeAU. Use the code PODCAST10 to get 10% off!

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41: Stevie Dillon: Living on Purpose and Slowing Down When You’re a High Achiever

Mon, 13 Oct 2025 05:00:00 +1100

Today I have a profoundly important message for you from business owner Stevie Dillon: Live on Purpose and design your work around your ideal lifestyle. This was such a beautiful conversation. It was a real pleasure to talk about defining success, lifestyle and work balance, burnout, and starting new habits.

Talking to Stevie reminded me that we have the potential to take so much for granted. If we live on autopilot and rush through our days then time flies by so quickly and we miss things, and Stevie has some great questions that you can ask yourself to make sure that you are living according to your definition of success.

So I encourage you to listen to the episode, I know you are going to love this very special interview.

Stevie Dillon is the founder of Lifestyle Business School, an online education business that teaches current and aspiring online founders how to build leveraged, expertise-based lifestyle businesses. Over the past seven years, Stevie has served over 2000 students in her various courses and programs.

Stevie is a living, breathing case study for building a creator-based lifestyle business. After building a big business and experiencing “traditional success” in the form of high multi-six figure years, a growing team and industry clout, in 2022 she burnt it all to the ground and re-built it with a very specific lifestyle business “sweet spot” in mind.

The result? A wildly aligned and creatively fulfilling business that still earns four times the senior lawyer salary of her ex-peers, whilst working hours that allow her to be primary carer to her little ones.

Stevie shares a unique perspective on this style of business each week on her podcast, and has to date created seven stand alone online courses which together set out the entire roadmap for building a personal-brand based lifestyle business in her flagship online course, Lifestyle Business School.

Stevie deeply understands online business, online education and how to build a personal brand, and has dedicated the last seven years to consistently creating podcasts, blog content and online courses that cover every facet of these topics.

She has written on the topic of personal brand, online business and lifestyle design for Smart Company, Social Media Examiner, has presented workshops for Business Chicks and has appeared on TV with Kochies Business Builders.

Stevie lives in Burleigh Heads, Australia with her partner, 5-year old son and 3-year old daughter.

You can find Stevie on Instagram at instagram.com/steviedillon_ and on Substack at https://substack.com/@steviedillon

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40: Can Nature Really Make You Think More Effectively?

Mon, 29 Sep 2025 05:00:00 +1000

We all know that nature makes us feel good - think about those amazing feelings of relaxation and awe when you spend time in a beautiful forest.

But does nature help your thinking? Can nature help you think more effectively? In this episode I talk about how nature can help you tackle difficult tasks, and what actually counts as exposure to nature (that sad plant in your office might not be enough).

Here are the main articles used in creating this episode:

Holzman, D., Meletaki, V., Bobrow, I., Weinberger, A., Jivraj, R. F., Green, A., & Chatterjee, A. (2025). Natural beauty and human potential: Examining aesthetic, cognitive, and emotional states in natural, biophilic, and control environments. Journal of Environmental Psychology, 104, 102591.

Nguyen, L., & Walters, J. (2024). Benefits of nature exposure on cognitive functioning in children and adolescents: A systematic review and meta-analysis. Journal of environmental psychology, 96, 102336.

Schertz, K. E., & Berman, M. G. (2019). Understanding nature and its cognitive benefits. Current Directions in Psychological Science, 28(5), 496-502.

Stevenson, M. P., Schilhab, T., & Bentsen, P. (2018). Attention Restoration Theory II: A systematic review to clarify attention processes affected by exposure to natural environments. Journal of Toxicology and Environmental Health, Part B, 21(4), 227-268.

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39: Dr Olivia Ong: How to Recover from Burnout Using Self-Compassion, Values, and Nervous System Regulation

Mon, 15 Sep 2025 05:00:00 +1000

If you’ve ever felt burnt out, or too busy to take care of your mental wellbeing, you’ll find a lot of wisdom in this interview.

Today I speak with Dr Olivia Ong, and we had an eye-opening conversation that I know you will love.

Dr. Olivia Ong—widely known as The Heart-Centred Doctor—is an award-winning physician, author, speaker and coach who empowers healthcare professionals to overcome burnout and reclaim their wellbeing. A Rehabilitation and Pain Medicine Specialist with over two decades of clinical experience, Olivia’s life took a profound turn after a devastating spinal cord injury left her a paraplegic. Her remarkable journey of recovery not only restored her mobility but also transformed her understanding of resilience, self-compassion, and nervous system regulation.

Today, Olivia is the Founder of The Heart-Centred Method Institute, where she teaches science-backed strategies—rooted in neuroscience, neuroplasticity, and Polyvagal Theory—to help doctors and leaders heal from burnout, restore balance, and thrive in both their professional and personal lives.

Her inspiring message has been featured on TEDx, ABC, NBC, Sky News, and numerous health media platforms. She is the bestselling author of The Heart-Centred Doctor, and in 2024 was awarded the prestigious AusMumpreneur Gold Award for Coach of the Year. Olivia has also signed a book deal with HarperCollins Australia, with her memoir set for release in early 2026. Through her work, Olivia demonstrates that it’s possible to lead, heal, and live from a place of purpose and compassion—no matter the challenges faced. Learn more at drolivialeeong.com.

You can take her burnout quiz here: https://drolivialeeong.com/quiz-burnout-response/

You can find Olivia…

On Instagram https://www.instagram.com/ong_olivia

On Facebook https://www.facebook.com/DrOliviaOngAuthor

On LinkedIn https://www.linkedin.com/in/droliviaong

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38: What I Have Learnt in a Year of Personal Development: One Year of the Podcast!

Mon, 01 Sep 2025 05:00:00 +1000

Let’s celebrate one year of the podcast! Today I’m covering four things I have learnt and incorporated into my life since starting this podcast.

I’m inviting every listener to get 20% off the annual subscription to my Substack publication, which is where I house all of my content now. You get the TIMEWISE content, which is a step-by-step program on how to take back your time so you can do meaningful work, quality play, and restful sleep. You'll also get chat, and community, and everything you need for relaxed time management!

All you have to do is go to Apple Podcasts and write a review, and then email me a screenshot of your review to hello@liveanintentionallife.com.au. I’ll reply back with your 20% discount! But make sure you do it this week, between Sept 1 and 7, 2025.

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37: Easy and Effective Time Management: The 10 Minutes at 10 Club

Mon, 18 Aug 2025 05:00:00 +1000

Are you finding it hard to move from idea to action? That’s the hardest part right?! There can be a disconnect between all the ideas, dreams, and plans you have, and the reality of living a busy life with work and kids.

Enter the 10 Minutes at 10 Club. An easy and effective activity you can do to bring more planning and time management into your life, to help you to craft the life of your dreams.

In this episode, I explain exactly what it is and how you can bring this into your life.

Share a photo on Instagram Stories of you doing 10 minutes at 10, and tag it with #10minsat10, or tag me in a note on Substack!

Join my private chat for accountability as part of a paid membership on Substack: https://substack.com/chat/4102138

Here’s a selected article on accountability and the shared social identity effect:

Burke, M., & Settles, B. (2011). Plugged in to the community: Social motivators in online goal-setting groups. In Proceedings of the 5th International Conference on Communities and Technologies (pp. 1-10).

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36: Self-Compassion is One of the Most Powerful Tools You’ll Learn

Mon, 04 Aug 2025 05:00:00 +1000

Self-compassion is a powerful foundation for mental wellbeing. It changes your thoughts, your emotions, the way you see yourself, and your experience of your life.

If you struggle with the inner critic, or if you are going through difficult times (like we all do), then this episode will help you bring a big dose of loving support to yourself.

In this episode I cover all this and more, using Dr Kristen Neff’s ground-breaking scientific research in this area.

You’ll learn..

✨ Dr Neff’s three-part self-compassion model

✨ Benefits of self-compassion

✨ Four myths about self-compassion

✨ And two actionable ways you can start practising self-compassion right now.

And some personal insights too!

Selected references I talk about in the episode:

Lee, E. E., Govind, T., Ramsey, M., Wu, T. C., Daly, R., Liu, J., ... & Jeste, D. V. (2021). Compassion toward others and self-compassion predict mental and physical well-being: a 5-year longitudinal study of 1090 community-dwelling adults across the lifespan. Translational psychiatry, 11(1), 397.

Miyagawa, Y., & Taniguchi, J. (2020). Self-compassion and time perception of past negative events. Mindfulness, 11(3), 746-755.

Neff, K. D. (2023). Self-compassion: Theory, method, research, and intervention. Annual review of psychology, 74(1), 193-218.

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35: Should You Schedule Fun and Relaxation?

Mon, 30 Jun 2025 05:00:00 +1000

Some people will tell you that you just have fun and relaxation when you have time, when you get around to it. But when you have a lot going on in your life, you don’t just get around to things, you have to make time. I think that people equate leisure time with unstructured time, and those two things are not the same thing. In this episode, I’ll going to give you my thoughts on why your should be scheduling these really important parts of your life.

Here’s my Amazon Affiliate link to Laura Vanderkam’s book 168 Hours if you’d like to read! https://amzn.to/4fFDAxT

And don’t forget - today is the last day to purchase TIMEWISE before doors close. Join now at https://liveanintentionallife.com.au/timewise

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34: So Much to Do, So Little Time? The Antidote is Planning (Even if You’re Not a Planner)

Mon, 23 Jun 2025 05:00:00 +1000

Do you ever feel like you’re constantly rushing from one thing to the next—school drop-off, work emails, errands, dinner—only to collapse into bed at the end of the day wondering what on earth just happened? You felt busy and frazzled all day, but didn’t actually get to the things that really matter to you.

In this episode, I’m diving into why planning is the antidote to reactivity, and how even a little bit of intentional time spent planning can help you move from chaos to clarity.

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33: Easy Mid-Year Goals Review, and How I’m Applying It

Mon, 16 Jun 2025 05:00:00 +1000

It’s time for a mid-year goal review! And it’s going to be easy. Here are two questions that you can ask yourself when reviewing your goals - at ANY time of year in fact. Reviewing your goals is so important to help you stay on track, and decide if you even want to keep pursuing them in the first place.

In this episode, I also talk about how I applied these two questions to my own personal goals, and what my plan is going forward.

Need to work out exactly how to set goals that you’ll actually achieve? The free goal-setting workshop can be found here: https://liveanintentionallife.com.au/time-management

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32: 6 Helpful Beliefs I Choose to Think

Mon, 02 Jun 2025 05:00:00 +1000

Did you know that you don’t have to believe everything your brain says to you?

You can examine your thoughts, and decide if you want to change it to a more helpful one.

In this episode, I’m sharing with you 6 helpful beliefs that I am saying to myself at the moment, so I can feel more supported during challenging times.

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31: Rewiring Your Thoughts with The Mindset Nutritionist Caroline Silk

Mon, 26 May 2025 05:00:00 +1000

Today I’m speaking with The Mindset Nutritionist Caroline Silk.

We had a powerful conversation today about mindset, subconscious beliefs, identity, and how to actually change your thoughts so that you can stop living on autopilot and start becoming the beautiful person that you are.

Caroline gave a lot of great examples about weightloss, but she also talked about how these concepts relate to any area of your life, so I know you’ll take away some important messages about the way that your thinking influences your life.

You can find Caroline at the following links:

Email: info@carolinesilk.com

Website: www.carolinesilk.com

Facebook: https://www.facebook.com/tba.caroline.silk/

Facebook group: https://www.facebook.com/groups/notanotherdamndiet/

Instagram: https://www.instagram.com/carolinesilkmindsetnutrition/

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30: Timeblocking vs Timeboxing, and Which One I Do For Efficiency and Ease

Mon, 12 May 2025 05:00:00 +1000

If you’re confused about different time management techniques, like timeblocking and timeboxing, then it’s time to get some clarity. Time management should not be overwhelming!

In this episode, I explain what these terms mean, and which simple technique I like to use to make sure I get my tasks done with the most ease.

Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/timeblocking-vs-timeboxing

References:

Francis‐Smythe, J. A., & Robertson, I. T. (1999). On the relationship between time management and time estimation. British Journal of Psychology, 90(3), 333-347.

Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the" planning fallacy": Why people underestimate their task completion times. Journal of personality and social psychology, 67(3), 366.

James Martin first talked about timeboxing in his book Rapid Application Development, published in 1991.

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29: Stop Using the Pomodoro Technique: Try This Instead

Mon, 05 May 2025 05:00:00 +1000

Ever used the Pomodoro technique? It might not be the best way to get things done, so in this episode I explain why it’s problematic, and exactly what you can do instead to work with your brain.

Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/stop-using-the-pomodoro-technique

28: When Life Feels Busy, How Do You Decide What To Do With Your Time?

Mon, 28 Apr 2025 05:00:00 +1000

How do you allocate your time when things feel really busy? What about when something is completed and you have more time?

The short answer is that you just do what needs to be done, but what if there was more to this idea?

In this episode I share my thoughts about how exactly we can decide on how we allocate the fixed time we have in any given week.

You’ll hear about…

✨My take on work-life balance

✨How the ‘commitment conundrum’ can make you feel spread too thin

✨Spending ‘minimum viable time’ on areas of your life

✨Tangible tips on what to do when things feel busy, and how to drag yourself away from work and chores without feeling guilty so that you can have more fulfilling activities in your life.

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

27: Quarter 1 Goals Review and When Things Go Wrong

Mon, 31 Mar 2025 05:00:00 +1100

I had intended to do a Q1 review for this episode - and I have, but with a twist.

This year has probably been my most challenging year so far. I’ve had some things really knock me off course, and so in this episode I take you through how I navigated that - what my original plans for the first 3 months of 2025 were, and what I actually did instead.

Get your own list of current goals (even if you’re not listening to this in real time), and answer the review questions I have for you, and note down any other insights that you might pick up for when you have a difficult time too xo

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26: Meaningful Goals, Implementing Habits, and the Power of Dreaming: I’m Interviewed by Dr Bree Hurn!

Mon, 24 Mar 2025 05:00:00 +1100

You are going to get a whole range of tips from this rich conversation, where Dr Bree Hurn interviews me for her own podcast Habit Nerd. This episode was so inspiring, that I wanted to replay it for you here.

In this episode, you’ll hear us talk about…

Drivers of habits like identity and feelings
Habit stacking
Mental decision making and preparation that goes into habit formation
Triggers of bad habits
How to set meaningful goals
Courage to make big changes to your life
Using a planner to find the time you need
The power of self-efficacy and dreaming
And so much more!

If you loved the topics in this episode, you might like to go back and listen to these episodes of the Live an Intentional Life Podcast…

Episode 7: Your Dream Life

Episode 12: Visualisation

Episode 14: Setting Goals Will Change Your Life

Check out the Habit Nerd Podcast too!

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

25: Improve Your Happiness Using Your Thinking Skills: Happiness Part 2

Mon, 17 Mar 2025 05:00:00 +1100

The science of happiness is an important topic, because we all want to be happy - but we don’t always know how to get there.

In the second part of the episodes on happiness, I dive into the relationship between happiness and cognition - how your thinking influences your happiness.

This is a powerful topic, and one that you don’t hear much about in personal development!

Understanding happiness and cognition is really going to have a strong influence on your own wellbeing so that you can further enhance the quality of your life.

Listen now!

Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/improve-your-happiness

References on happiness and cognition:

Alexander, R., Aragón, O. R., Bookwala, J., Cherbuin, N., Gatt, J. M., Kahrilas, I. J., ... & Styliadis, C. (2021). The neuroscience of positive emotions and affect: Implications for cultivating happiness and wellbeing. Neuroscience & Biobehavioral Reviews, 121, 220-249.

Colombo, D., Pavani, J. B., Quoidbach, J., Baños, R. M., Folgado-Alufre, M., & Botella, C. (2024). Savouring the present to better recall the past. Journal of Happiness Studies, 25(1), 20.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377.

Layous, K., Katherine Nelson, S., & Lyubomirsky, S. (2013). What is the optimal way to deliver a positive activity intervention? The case of writing about one’s best possible selves. Journal of Happiness Studies, 14, 635-654.

Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of general psychology, 9(2), 111-131.

Lyubomirsky, S., & Layous, K. (2013). How do simple positive activities increase well-being?. Current directions in psychological science, 22(1), 57-62.

Toepfer, S. M., & Walker, K. (2009). Letters of gratitude: Improving well-being through expressive writing. Journal of Writing Research, 1(3), 181-198.

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

24: Want to Feel Happier? Understand What it is and What You Can Do: Happiness Part 1

Mon, 10 Mar 2025 05:00:00 +1100

Wanting to feel happier is a worthwhile goal - we want to feel good and improve our wellbeing in this one wild and precious life of ours.

“Feeling happier” can be elusive, so understanding what happiness is, why it’s important, and what you can do to change it will really alter the experience of your life.

Listen to this episode for evidence-based strategies on feeling happy.

Check out the following episode for part 2!

Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/want-to-feel-happier

References mentioned in this article:

Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of general psychology, 9(2), 111-131.

Bronnie Ware’s book The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing.

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

23: How to Stop Procrastinating: Evidence-Based Strategies to Beat This Problematic Behaviour

Mon, 03 Mar 2025 05:00:00 +1100

If you have ever procrastinated (hello, everyone!) then you will know that it can lead you feeling even worse than if you had just done the task in the first place! Why do we do this to ourselves?!

You are not a procrastinator, and you are not lazy. In this episode, I explain that procrastination is a behaviour, and that this behaviour can be changed.

I’m going to take you through evidence-based tips so you can really understand why you procrastinate on a certain task, and what you can do about it.

Kick procrastination to the curb and start crafting the life of your dreams!

Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/how-to-stop-procrastinating

References used in creating the episode:

Hershfield, H. E. (2011). Future self‐continuity: How conceptions of the future self transform intertemporal choice. Annals of the New York Academy of Sciences, 1235(1), 30-43.

Klingsieck, K. B. (2013). Procrastination. *European psychologist, 18(*1), 24-34.

Steel, P. (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological bulletin, 133(1), 65.

van Eerde, W., & Klingsieck, K. B. (2018). Overcoming procrastination? A meta-analysis of intervention studies. Educational Research Review, 25, 73-85.

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22: The Power to Design Your Own Destiny with Sharne Perrett

Mon, 24 Feb 2025 05:00:00 +1100

Sharne Perrett is on the show sharing her story of being a working mum, and wow does she have some wisdom for you!

We had a wonderful chat and covered…

✨Working smarter not harder

✨Presence and the little moments

✨How she plans her week and balances all the facets of her life

✨Hitting big goals

✨Her amazing health transformation

✨Giving hard things a go

✨Time mindset

✨Empowerment and designing your own destiny

I know you will take a lot from this episode - listen now.

Where to find Sharne:

instagram.com/ariaphotographyaus

instagram.com/microweddingco

instagram.com/sharneshealthjourney

Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/sharne-perrett-design-your-own-destiny

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

21: An Evening With Elizabeth Gilbert: Reflections on this Inspiring Event

Mon, 17 Feb 2025 05:00:00 +1100

Seeing Elizabeth Gilbert on her speaking tour (on my birthday!) was inspiring and thought-provoking. She is the author of Eat Pray Love, and Big Magic (my favourite book!), and in this episode I reflect on what Elizabeth said, and offer my own interpretations and extensions of the ideas. This is truly an inspiring episode where you’ll hear all about curiosity, purpose, calm, and presence.

Get Big Magic by Elizabeth Gilbert with my Amazon Affiliate link: https://amzn.to/3BErYxk

Also mentioned in the episode, the book Resilient by Dr Rick Hanson with Forrest Hanson where they mention aspiration without attachment: https://amzn.to/49XBhFa

Prefer to read? Check out this episode on the blog: https://liveanintentionallife.com.au/blog/an-evening-with-elizabeth-gilbert

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20: Equity, the Mental Load, and Time Management with Samantha Sutherland

Mon, 10 Feb 2025 05:00:00 +1100

Samantha Sutherland wants to create a world that works for working women, and in this episode she talks all about mental load, work-life balance, quality leisure time, priorities, and setting goals.

You’ll be enlightened by her systemic perspective and her own personal experiences, I can’t wait for you to hear it!

Samantha’s links:

Website: https://samanthasutherland.com.au/

Book Samantha for an IWD speaking event: https://samanthasutherland.com.au/wp-content/uploads/2025/01/IWD25-Samantha-Sutherland.pdf

The Women at Work Podcast: https://podcasts.apple.com/au/podcast/women-at-work/id1315707381

Want to read the transcript of this episode? Check it out on the blog: https://liveanintentionallife.com.au/blog/samantha-sutherland-equity-mental-load

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

19: Celebrate Your Wins to Combat the Negativity Bias

Mon, 03 Feb 2025 05:00:00 +1100

Do you ever stop to celebrate your wins? In this episode I explain the three things to focus on when celebrating your wins, so you can combat the brain’s natural negativity bias and improve your overall wellbeing.

Get the Celebrate Your Wins Workbook in the online store, and get 10% off using the code PODCAST10:

Calming Greenery design here: https://www.etsy.com/au/listing/1493550859/celebrate-your-wins-workbook-ta-da-list

Bright Abstracts design here: https://www.etsy.com/au/listing/1479363220/celebrate-your-wins-workbook-ta-da-list

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/celebrate-your-wins-to-combat-the-negativity-bias

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References used when creating the episode:

Bunjak, A., Hafenbrack, A. C., Černe, M., & Arendt, J. F. (2022). Better to be optimistic, mindful, or both? The interaction between optimism, mindfulness, and task engagement. Journal of occupational and organizational psychology, 95(3), 595-623.

Donaldson, S. I., Dollwet, M., & Rao, M. A. (2015). Happiness, excellence, and optimal human functioning revisited: Examining the peer-reviewed literature linked to positive psychology. The Journal of Positive Psychology, 10(3), 185-195.

Kiken, L. G., & Shook, N. J. (2011). Looking up: Mindfulness increases positive judgments and reduces negativity bias. Social Psychological and Personality Science, 2(4), 425-431.

Toepfer, S. M., & Walker, K. (2009). Letters of gratitude: Improving well-being through expressive writing. Journal of Writing Research, 1(3), 181-198.

Watkins, P. C., Cruz, L., Holben, H., & Kolts, R. L. (2008). Taking care of business? Grateful processing of unpleasant memories. The Journal of Positive Psychology, 3(2), 87-99.

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

18: Unlock Free Time by Using Your Evenings Wisely

Mon, 27 Jan 2025 05:00:00 +1100

If you want more time to do the things that are meaningful to you, this episode will cover how you can use your evenings to do exactly that.

Even if you are a busy working parent who is exhausted by the end of the day, you will soon be looking at your evenings very differently!

Don’t believe you have enough free time? Check out Laura Vanderkam’s book 168 hours, and use my amazon affiliate link: https://amzn.to/4fFDAxT

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/unlock-free-time
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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

17: Vision Boards: The Powerful Process of Getting Your Brain to Work on Your Dreams

Mon, 20 Jan 2025 05:00:00 +1100

Let me show you exactly how powerful vision boards can be to craft the life of your dreams.

If you’ve been reluctant to create a vision board, maybe because you don’t believe in the power of the universe, or because you thought they were just for crafty people, think again. In this episode I’m going to explain how the vast power of your brain works to match the dreams on your vision board to your future experiences.

Listen to the episode, and you’ll be creating a potent vision board in no time.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/vision-boards

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References mentioned in the show:

Burton, L., & Lent, J. (2016). The use of vision boards as a therapeutic intervention. Journal of Creativity in Mental Health, 11(1), 52-65.

Tiefenbeck, V., Goette, L., Degen, K., Tasic, V., Fleisch, E., Lalive, R., & Staake, T. (2018). Overcoming salience bias: How real-time feedback fosters resource conservation. Management science, 64(3), 1458-1476.

Tsetsos, K., Chater, N., & Usher, M. (2012). Salience driven value integration explains decision biases and preference reversal. Proceedings of the national academy of sciences, 109(24), 9659-9664.

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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

16: How Identity Shapes Your Habits: Dr Bree Hurn

Mon, 13 Jan 2025 05:00:00 +1100

Dr Bree Hurn is the Habit Nerd, and in this episode we have an insightful chat about how habits can move you closer to the person you want to be.

Dr Hurn explains how habits are aligned with your identity, and what you can do to create healthy habits and move towards the best version of you.

Guided by her values and how she wants to feel, Dr Hurn discusses how she plans her week in advance to make sure she is prioritising the right things, and even how colour-coding can help her avoid resentment and overwhelm.

Connect with Dr Hurn on Instagram at instagram.com/habitnerd

Dr Hurn’s podcast is called Habit Nerd.

Dr Hurn’s website is https://www.knowyourwhylearning.com.au/

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To read the transcript of this episode, go to https://liveanintentionallife.com.au/blog/how-identity-shapes-your-habits

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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

15: One Goal or Many? Learn How Many Goals is the Best Number to Set.

Mon, 06 Jan 2025 05:00:00 +1100

How many goals should you set? Hint: It’s not what you think.

So many sources online tell you to set “One to Three goals”, but I have two problems with this. First, they don’t specify a time period - one to three per day? Per year? Second, no one seems to cite a reputable source when listing this recommendation.

In this episode, you’ll learn some fascinating information from the goal-setting research, and that the idea of the number of goals to set is more nuanced that you realise.

You’ll walk away with an understanding of exactly the right number of goals to set for you!

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/how-many-goals

References mentioned in the episode:

Gretchin Rubin’s book is called The Happiness Project.

Dalton, A. N., & Spiller, S. A. (2012). Too much of a good thing: The benefits of implementation intentions depend on the number of goals. Journal of Consumer Research, 39(3), 600-614.

Kung, F. Y., & Scholer, A. A. (2020). The pursuit of multiple goals. Social and Personality Psychology Compass, 14(1), e12509.

✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

14: Setting Goals Will Change Your Life

Mon, 30 Dec 2024 05:00:00 +1100

If you have ever felt like setting goals or New Year’s resolutions were futile, or tokenistic, then let me tell you that you can learn a better way and live your most meaningful and fulfilling life.

In this episode I’ll explain why setting goals will absolutely change your life.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/setting-goals-will-change-your-life

➡️Access to the free goal-setting workshop, Setting GLORIOUS GOALS, is closed. Be sure to keep an ear out in case I hold it again!

➡️ Purchase TIMEWISE before January 12th 2025 and you’ll get lifetime access for just $365 - one dollar for each day of 2025 where you will take new actions towards the life of your dreams. And get one 1:1 session of individualised coaching with me too! Join here: https://liveanintentionallife.com.au/timewise

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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

13: Four Questions to Help You Plan Your Most Meaningful New Year's Resolutions

Mon, 11 Nov 2024 05:00:00 +1100

It’s the final episode for 2024! And I want to plant the seed for your most meaningful new years resolutions or goals for 2025. I’m asking you four questions to get you thinking about goals in a new way, so that you can consider where you’re at, and what you really want to be doing.

Be sure to also stay tuned for the return episode very early in 2025, so that we can continue the conversation about setting goals that you can actually achieve.

Here’s my Amazon Affiliate link (where I get a small commission) to Elizabeth Gilbert’s book Big Magic (probably my favourite book of all time!): https://amzn.to/3BErYxk

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/four-questions-to-help-you-plan-meaningful-new-years-resolutions

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References mentioned in today’s episode:

Buchtel, E. E., Ng, L. C., Norenzayan, A., Heine, S. J., Biesanz, J. C., Chen, S. X., Bond, M. H., Peng, Q., & Su, Y. (2018). A sense of obligation: Cultural differences in the experience of obligation. Personality and Social Psychology Bulletin, 44(11), 1545-1566.

Pincus, J. D. (2023). Well-being as need fulfillment: implications for theory, methods, and practice. Integrative Psychological and Behavioral Science, 1-39.
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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

12: Use Visualisation for Ultimate Success

Mon, 04 Nov 2024 05:00:00 +1100

You have probably heard that athletes visualise winning moments in their minds to help prepare them for a big game - it helps calm their nerves, they know clearly what to do, and it can increase success.

But did you know that you can use visualisation in other areas of your life as well, to do things like improve confidence and reduce the effect of anxiety?

If you want to take your personal development to the next level, then visualisation is the tool you need in your toolbox. In this episode, I’m explaining all the best research findings, and I’ll teach you EXACTLY how to use mental imagery to increase your success.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/use-visualisation-for-ultimate-success

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Further research:

Callow, N., Hardy, L., & Hall, C. (2001). The effects of a motivational general-mastery imagery intervention on the sport confidence of high-level badminton players. Research Quarterly for Exercise and Sport, 72(4), 389-400.

Cumming, J., & Williams, S. E. (2013). Introducing the revised applied model of deliberate imagery use for sport, dance, exercise, and rehabilitation. Movement & Sport Sciences-Science & Motricité, 82(4), 69-81.

Mellalieu, S. D., Hanton, S., & Thomas, O. (2009). The effects of a motivational general-arousal imagery intervention upon preperformance symptoms in male rugby union players. Psychology of Sport and Exercise, 10(1), 175-185.

Nordin, S. M., & Cumming, J. (2005). Professional dancers describe their imagery: Where, when, what, why, and how. The Sport Psychologist, 19(4), 395-416.

Simonsmeier, B. A., Andronie, M., Buecker, S., & Frank, C. (2021). The effects of imagery interventions in sports: A meta-analysis. International Review of Sport and Exercise Psychology, 14(1), 186-207.
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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

11: Stuck? You Need to Hear This. Start Where You’re at and Make the Smallest of Changes.

Mon, 28 Oct 2024 05:00:00 +1100

I felt compelled this week to give you a short episode on how to start where you’re at.

If you are stuck with your time management, and know there’s more to life but it all feels just too much - just start where you’re at.

In this episode I give you permission to take the smallest of steps, and I explain what those steps might be for you.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/feeling-stuck

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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

10: A Week-in-the-Life of This Busy Working Parent: A Behind-the-Scenes Look at How I Plan My Days

Mon, 21 Oct 2024 05:00:00 +1100

Ever wanted to know EXACTLY how I plan my days? I have two businesses, a big family, and lots of other elements of my life, and it’s a juggle! Listen to this week-in-the-life episode to get an in-depth look at how I schedule everything in, and what happens when things don’t go to plan!

In this episode I cover:

How I plan my weeks and days
What planners I use
My mindset around time
Flexible planning and interruptions
White space and sleep

Plus the whole behind-the-scenes look at my life!

Links I mention:

My Amazon Affiliate link to Dr Rick Hansen’s book Resilient - grab it, it’s amazing! https://amzn.to/49XBhFa

Here’s the link to my Daily Planner you can purchase and download:

Greenery design: https://www.etsy.com/au/listing/1392693520/daily-planner-for-time-management

Bright Abstract design:https://www.etsy.com/au/listing/1406908879/daily-planner-for-time-management

And the 2025 Intentional Life Planner is here: https://www.etsy.com/au/listing/1817669411/2025-intentional-life-planner-2025-diary

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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

9: Get Better Sleep With These Tips Your Brain Will Love

Mon, 14 Oct 2024 05:00:00 +1100

Not getting enough sleep? Lying awake thinking too much, and wondering if you’ll ever sleep again?

Sleep is SO IMPORTANT, and so I cover my favourite sleep tips in this episode, and what can happen to your cognition and mood when you don’t get enough sleep.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/get-better-sleep-with-these-tips-your-brain-will-love

References:

Quote from Prof David Dinges came from: Worley, S. L. (2018). The extraordinary importance of sleep: the detrimental effects of inadequate sleep on health and public safety drive an explosion of sleep research. Pharmacy and Therapeutics, 43(12), 758.

Abdalla, R. N., Ansari, S. A., Hurley, M. C., Attarian, H., Fargen, K. M., Hirsch, J. A., ... & Shaibani, A. (2022). Correlation of call burden and sleep deprivation with physician burnout, driving crashes, and medical errors among US neurointerventionalists. American Journal of Neuroradiology, 43(9), 1286-1291.

Baranwal, N., Phoebe, K. Y., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in cardiovascular diseases, 77, 59-69.

Krause, A. J., Simon, E. B., Mander, B. A., Greer, S. M., Saletin, J. M., Goldstein-Piekarski, A. N., & Walker, M. P. (2017). The sleep-deprived human brain. Nature Reviews Neuroscience, 18(7), 404-418.

Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan. Sleep, 27(7), 1255-1273.

Ohayon, M., Wickwire, E. M., Hirshkowitz, M., Albert, S. M., Avidan, A., Daly, F. J., ... & Vitiello, M. V. (2017). National Sleep Foundation's sleep quality recommendations: first report. Sleep health, 3(1), 6-19.

Sabia, S., Fayosse, A., Dumurgier, J., van Hees, V. T., Paquet, C., Sommerlad, A., ... & Singh-Manoux, A. (2021). Association of sleep duration in middle and old age with incidence of dementia. Nature communications, 12(1), 2289.

Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of experimental psychology: General, 147(1), 139.
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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

8. Feeling Overwhelmed? Stuck? Too Busy? Unproductive? Take a Peek Inside My Time Management Course TIMEWISE

Mon, 07 Oct 2024 05:00:00 +1100

Have ever felt overwhelmed, stuck, too busy, or unproductive? I think we all have. You can learn how to prioritise what’s meaningful to you, structure your day, and create a holistic and sustainable plan for your life. Time management is so much more than setting timers and putting your phone on silent - it’s a holistic look at the way in which you allocate time during this one wild and precious life.

I hit a pretty difficult point a few years ago, and it was from these challenges and my expertise in cognition that I developed TIMEWISE, my online time management course that takes you through the Intentional Life Framework so that you can craft the life of your dreams.

In this episode I cover exactly what TIMEWISE is all about, so that you can make an informed decision about whether this course is right for you. If you’re ready to uplevel your days then I urge you not to wait, as there are some really valuable bonuses on offer for TIMEWISE week, October 7th to 11th 2024, including 1:1 time with me for the first 10 people who join.

If you’re ready for TIMEWISE, go to liveanintentionallife.com.au/timewise to join now.

Listening after October 11th? That’s ok, TIMEWISE is available for you to join anytime! Go to the website to see the details.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/time-management-course

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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

7: Your Dream Life: 3 Questions to Inspire You to See What’s Possible

Mon, 30 Sep 2024 05:00:00 +1000

Do you know what it is you want from your life? Maybe you’re feeling stuck, or disillusioned, or maybe you know that your good life can be even more amazing and you want some help exploring that.

In this episode, I’m going to take you through a dreaming exercise, asking you three powerful questions to help take a look at your life, open your mind, and consider what else might be possible for you.

If you’ve ever thought that things can’t change for the better, then you have to listen. Grab something to take notes!

If you want more dreaming questions and a beautiful workbook to answer them, get the 7 Days of Dreaming Workbook from my online store with the code PODCAST10 for 10% off:

Choose the greenery design: https://www.etsy.com/au/listing/1383290467/life-dreams-workbook-live-your-dream

Choose the bright abstracts design: https://www.etsy.com/au/listing/1383290467/life-dreams-workbook-live-your-dream

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/your-dream-life

Research article mentioned in the episode:

Hershfield, H. E. (2011). Future self‐continuity: How conceptions of the future self transform intertemporal choice. Annals of the New York Academy of Sciences, 1235(1), 30-43.

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

6: Plan Your Day so You Can do Meaningful Work and Deal Effectively with Interruptions

Mon, 23 Sep 2024 05:00:00 +1000

How are you using your time? Are you someone who often says “I don’t have time?” I like to change my phrasing around this and instead say “I’m not prioritising that right now,” because we all in fact have the same 24 hours in a day.

Whether you consider yourself a “planner,” or have never planned your days before, this episode will help you move towards the life of your dreams.

I’m going to show you that taking time to plan your day is going to help you achieve what you want to get done, and that planning is more important that not having a plan at all, even if you’re going to have interruptions.

I’ll take you through:

Why planning your day is important
The science behind FLEXIBLE planning, and HOW to do it
What to do to prepare to plan (yes, you read that right!)
How to lay out your daily plan
The importance of rest and white space
And a golden nugget of advice at the end

Want the Daily Planner I mention in the episode? Choose one of two designs, and don't forget your podcast discount code PODCAST10 for 10% off:
The Greenery design: https://www.etsy.com/au/listing/1392693520/daily-planner-for-time-management
The Bright Abstracts design: https://www.etsy.com/au/listing/1406908879/daily-planner-for-time-management

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/plan-your-day

References mentioned in the episode:
Britton, B. K., & Tesser, A. (1991). Effects of time-management practices on college grades. Journal of educational psychology, 83(3), 405.
Parke, M. R., Weinhardt, J. M., Brodsky, A., Tangirala, S., & DeVoe, S. E. (2018). When daily planning improves employee performance: The importance of planning type, engagement, and interruptions. Journal of Applied Psychology, 103(3), 300.

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

5: How to Meditate to Become More Focused, More in Control of Your Emotions, and Less Stressed

Mon, 16 Sep 2024 05:00:00 +1000

Did you know that there is a way to train your attention, feel more emotionally regulated, and generally feel less stressed? And it only takes a few minutes a day. It costs nothing, and it’s something you can do with your kids too. It’s meditation, and it’s something that you can easily learn even if you are not a spiritual person.

In this episode I’m going to cover how to meditate, so that if you’re a beginner you can feel comfortable getting started, and what actually happens when you meditate. Listen out for the amazing info about why it’s ok for your mind to wander!

I’ll also cover the brain science on what happens when you’re meditating, and some of the benefits to cognition and emotions that have been found in the research.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/how-to-meditate

Find out more about the basics of meditation from expert Tara Brach: https://www.tarabrach.com/howtomeditate/

There are many mediation apps, but I can personally recommend these to get started: Insight Timer, Smiling Mind.

Papers mentioned in the episode:

Bostock, S., Crosswell, A. D., Prather, A. A., & Steptoe, A. (2019). Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. Journal of occupational health psychology, 24(1), 127.

Hasenkamp, W., Wilson-Mendenhall, C. D., Duncan, E., & Barsalou, L. W. (2012). Mind wandering and attention during focused meditation: a fine-grained temporal analysis of fluctuating cognitive states. Neuroimage, 59(1), 750-760.

Norris, C. J., Creem, D., Hendler, R., & Kober, H. (2018). Brief mindfulness meditation improves attention in novices: Evidence from ERPs and moderation by neuroticism. Frontiers in human neuroscience, 12, 277779.

Stapleton, P., Dispenza, J., Douglas, A., Dao, V., Kewin, S., Le Sech, K., & Vasudevan, A. (2024). “Let's keep calm and breathe”—A mindfulness meditation program in school and its effects on children's behavior and emotional awareness: An Australian pilot study. Psychology in the Schools, 61, 3679–3698.

Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature reviews neuroscience, 16(4), 213-225.

Tang, R., Friston, K. J., & Tang, Y. Y. (2020). Brief mindfulness meditation induces gray matter changes in a brain hub. Neural plasticity, 2020(1), 8830005.

Tsai, S. Y., Jaiswal, S., Chang, C. F., Liang, W. K., Muggleton, N. G., & Juan, C. H. (2018). Meditation effects on the control of ... Frontiers in integrative neuroscience, 12, 17.

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

4: How to Focus, Do Deep Work, and Make the Most of Your Time

Mon, 09 Sep 2024 05:00:00 +1000

Struggling to focus? There are so many distractions these days, and it’s hard to know how to sit down and do deep work. Without an intentional plan, you may get to the end of the day and realise you didn’t actually do what you should have done, and you end up feeling frustrated and defeated.

Doing meaningful work is satisfying and important, and in this episode you’ll learn exactly how to focus your attention so that you can work at your best. I explain a two-part framework of how the attention system actually works, and then cover EIGHT strategies and tips that will help you focus based on this attentional framework.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/how-to-focus-do-deep-work-and-make-the-most-of-your-time

Scientific articles for further reference:

Basu, S., & Banerjee, B. (2023). Potential of binaural beats intervention for improving memory and attention: insights from meta-analysis and systematic review. Psychological Research, 87(4), 951-963.

Beck, M. R., Trenchard, M., Van Lamsweerde, A., Goldstein, R. R., & Lohrenz, M. (2012, September). Searching in clutter: Visual attention strategies of expert pilots. In Proceedings of the Human Factors and Ergonomics Society annual meeting (Vol. 56, No. 1, pp. 1411-1415). Sage CA: Los Angeles, CA: Sage Publications.

Katsuki, F., & Constantinidis, C. (2014). Bottom-up and top-down attention: different processes and overlapping neural systems. The Neuroscientist, 20(5), 509-521.

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3: 5 Ways You Can Use Your Working Memory to Reduce Stress

Sun, 01 Sep 2024 06:00:00 +1000

Have you ever felt so overwhelmed, like your brain is totally full and you just can’t think straight?! In this episode, I’m going to show you five tips on how to support your brain so that you can kick stress to the curb.

Your working memory is a really important cognitive skill, and I explain what it is, how it works, and exactly what you can do today to start reducing the load on your mind so that you can feel more at ease.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/5-ways-you-can-use-your-working-memory-to-reduce-stress

Relevant research articles:

Baddeley, A. (1992). Working memory. Science, 255(5044), 556-559.
D'Esposito, M., & Postle, B. R. (2015). The cognitive neuroscience of working memory. Annual review of psychology, 66(1), 115-142.
Klabes, J., Babilon, S., Zandi, B., & Khanh, T. Q. (2021). The sternberg paradigm: Correcting encoding latencies in visual and auditory test designs. Vision, 5(2), 21.
Nückles, M., Roelle, J., Glogger-Frey, I., Waldeyer, J., & Renkl, A. (2020). The self-regulation-view in writing-to-learn: Using journal writing to optimize cognitive load in self-regulated learning. Educational Psychology Review, 32(4), 1089-1126.
Sternberg, S. (1966). High-speed scanning in human memory. science, 153(3736), 652-654.

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🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

2: Living My Dream Life: My Personal Story of Career Change and Life Upheaval

Sat, 31 Aug 2024 06:00:00 +1000

I have had some pretty major changes in my life, and it’s only been in the last 7 years or so that I’ve really intentionally decided what I want from my life, and took small regular actions to get there.

This is my story on what I went through when my marriage ended, and how I changed my career from neuropsychologist to graphic designer and life coach.

I also discuss four lessons that I’m working on at the moment in my personal development.

Listen to this episode to be inspired to dream big and make your own changes to your life, and get to know me a little more.

P.S.! The book I mention in the episode by Kristina Karlsson is actually called Your Dream Life Starts Here - oops!

📚 Prefer to read? Check out this episode on the blog: https://liveanintentionallife.com.au/blog/my-personal-story

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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.

1: Live an Intentional Life: 12 Principles to Crafting the Life of Your Dreams

Tue, 27 Aug 2024 22:00:00 +1000

In this very first episode I share 12 principles to living an intentional life, which is what my business is all about. My focus in the personal development space is on learning about your cognition and how your brain works, so that you can find that elusive balance between meaningful work, quality play, and restful sleep.

This podcast is for you if you are a working parent who is burning the candle at both ends, but want to spend your days doing the stuff that lights you up - but you don’t know where to start! You’re on the hamster wheel and you’ve blinked and a year’s gone by. It’s time to make YOU a priority, by learning about your brain, time management, and achieving goals, and then start putting it all into action.

I’m Dr Natalie Barre, and I want to show you how to craft the life of your dreams.

I mention the following research article in the episode: Job, V., Walton, G. M., Bernecker, K., & Dweck, C. S. (2013). Beliefs about willpower determine the impact of glucose on self-control. Proceedings of the National Academy of Sciences, 110(37), 14837-14842.

📚 Prefer to read? Check out this episode on the blog! https://liveanintentionallife.com.au/blog/life-of-your-dreams

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✨️Follow me on Instagram for all the latest tips and inspiration: instagram.com/live.an.intentional.life

🎙 Don’t forget to rate and review the show so you can feel really good on the inside! Subscribe to the podcast to hear about new episodes.