FIVE TO THRIVE

In this episode, Dr. Heap discusses strategies and actions you can take to get better sleep.  Here is a link to vagus activating ideas that can help you power down and drift off as part of your nightly routine.

Creative thinking is important for resilience and problem solving.  You can increase your creativity by doing the nine exercises Dr. Heap lists, including how to make boring activities funny!Time spent "creating" is considered "play time" on the healthy mind platter and is a need of the mind on a daily basis.Check out the VIA to see where the strength of creativity currently lies in your strength list.And check out the incomplete figure exercise here..And finally, come up with your own memes to boost creativity and have a little laugh by looking at some of these meme prompts here.

Step on of the SIFT it to shift it process that helps you change your state of mind when you need to is changing the physical state you are in.  This goes far beyond the idea of "take some deep breaths".  Let Dr. Heap walk you through this effective and efficient way to manage your emotions and take charge of your life!

Practice and information can turn something that is challenging into a new habit!In this episode, Dr. Heap begins a series on how to use the mental strengthening exercise of SIFTing to shift from an unhelpful/unproductive distressed state to a helpful/productive positive one--beginning with how to step back and defuse when a state of mind sweeps you away or when you are really stuck.If you want to watch the overview content on mental strength, check out the basic video recording on YouTube here.

In this episode, Dr. Heap discusses the different ways you can use SIFTing to your advantage.You will want to visit Dr. Daniel Siegel's website and check out his "Consolidated Wheel of Awareness" to walk through sifting one of your strength-based states.

 If you don't like the awareness of breath exercise, listen to the different options Dr. Heap presents, so you can fit this important mental training into your day.

In this episode, Dr. Heap discusses how beneficial it is to use awareness of breath to build your power of focus.  If you ever mumble to yourself, "Darn it!  Why can't I focus?"  or someone you care about says, "hey, pay attention to what I am saying!" or you wish you could recall that answer that feels like it is just out of reach in your mind--you will want to listen to this podcast!

In this episode, Dr. Heap begins the series on mental strength, which builds on the content in SESSION FOUR YouTube video.In order to develop mental strength, you need a certain diet of activities each day.  Begin to take care of your mind by adding in these seven needs for a healthy mind and brain!For more information on mental strength and exercises you can do to develop your mind, check out these resources on Dr. Daniel Siegel's website.

Hi All!  I am so sorry that I have lost my voice and can't complete the series on making the most out of your time with family and friends over spring break!I was planning on doing a podcast on the soft skill of active listening.  You can learn this skill from this article.  Active listening is an extremely valuable tools to foster positive connections with others and use as a technique in interviews for jobs, scholarships, admissions, or interniships.I hope you will scan the article and try active listening out while on break!We will resume on March 22 and begin the topic of mental strength.

In this episode, Dr. Heap continues to discuss the art of conversation with four exercises you can do on a regular basis to boost your ability to listen.

In this episode, Dr. Heap discusses ways to make the most of time off starting with focusing on increasing your conversation skills to connect with the people around you.

Because we want to titrate (which usually means decrease) the use of supernormal stimuli in life--we need some practical ideas to detach and detox from some of the screens around us!In this episode, Dr. Heap lists several ideas you could try to minimize screen use so you can increase your productivity and enjoyment in the little things of daily life.

"Give credit where credit is due!"  Supernormal stimuli use comes with a cost and that cost is a decreased enjoyment in your life.In this episode, Dr. Heap presents the acronym REEEAD your funk symptoms, to help you recognize the different symptoms that result from supernormal stimuli use.

In this episode, Dr. Heap begins a short series of podcasts on "titrating" your supernormal stimuli use to a healthy level for your brain.  She begins by walking you through forming a go to list of natural rewards that you can use as an appealing substitute for grabbing your phone, or game controller or tablet.

In this episode, Dr. Heap begins by discussing the impact digital technology/supernormal stimuli has on your ability to learn and enjoy life.  She ends the episode by introducing an exercise called the something new card shuffle (she uses a set of cards when meeting with people in person) to discover new opportunities for fun and interest in your life.  This episode is meant to follow the YouTube video on dopamine, supernormal stimuli and natural rewards found here.

In this episode, Dr. Heap begins a series of podcasts on building natural rewards into your day starting with savoring what is going well!This is podcast in meant to follow the YouTube recording of SESSION THREE on how natural rewards and supernormal stimuli impact your willpower.

Follow this link over to YouTube and check out the introduction to our new topic on how to avoid weakening the willpower you already have, manage distress in an effective way and boost satisfaction in daily life by pursing natural rewards.

This is the last episode the maximzing willpower series.  Dr. Heap briefly discusses putting in place rewards and penalties for sticking to (or not sticking to) your goals.Sometimes intrinsic motivation fails us and it can be helpful to have an extrinsic back up plan!

In this episode, Dr. Heap discuss how to use primes to effectively autopilot towards small changes that will help you make progress towards your goals.

We need to strike a balance when it comes to using our signature strengths!  If you look at some of your darn it's (willpower failures) an over use or under use of a signature strength may be at the root of the problem.  Discovering how to strike an "optimal use" balance can be part of your implementation intentions that will help make more progress towards your goals.You can check out the definitions of overuse, underuse and optimal use of each strength in the VIA here.  

This podcast is an expansion of material covered in this 40 Min YouTube video.In this episode, Dr. Heap discusses how a health distraction list can be very effective when trying to resist strong impulses/emotions/thoughts that make you stop tracking towards your goals

Goal researchers have consistently found, the last several decades, that a simple exercise of forming "implementation intentions" for important goals can double your success in goal achievement.In this episode, Dr. Heap walks you through the easy process of automating towards your goals by forming both reactive and proactive implementation intentions.This podcast is a follow up to a YouTube video on Maximizing Willpower found here.

Other people can have a dramatic impact on how much willpower you have during the day.  If you have a somewhat toxic person in your orbit, then you will want to strategize on how to decrease their impact on your mood and motivation.  You also want to keep the positive and uplifting people in the mix of your daily life to elevate and inspire you.  In this episode, Dr. Heap discusses mirror neurons, black holes and go to people with willpower in mind.This episode builds upon concepts discussed in a 45 minute YouTube video on how to maximize success by maximizing your daily willpower.

Join Dr. Heap for a discussion on how you use positive emotion to refuel your willpower tank during the day!This podcast is meant to follow an overview of four concepts that will help you maximize the amount of willpower you have to go after your goals and achieve your dreams on a daily basis.  You can watch the recoding here on YouTube.

In this episode, Dr. Heap discusses how to identify some of the small darn its that cause "willpower failure" and block you from making progress towards your goals on a daily basis.  Begin to map out a plan to stop capitulating to these small but significant choices you make in school, with friends/family and loved ones and when it comes to your health/well-being.If you missed the group meeting or are tuning in online, make sure you listen to the introduction and overview video on willpower so you can get the most out of these podcasts!  You can access the YouTube recording on willpower here.Please subscribe and share with your friends a little bit of THRIVE each day:)

Did you know that willpower works as if you have a fuel tank in your head.  When the fuel tank is on full--you can stick to your goals, do things you don't feel like doing, focus well, regulate your emotions and recalibrate when life throws a curve ball at you.  When the fuel tank is on empty, all of these positive things are much less likely (unless you refuel--which is the next topic).Dr. Heap discusses some practical tips to increase your success by simply being aware of your willpower fuel gauge and "zones of depletion."  This podcast is meant to be a follow up to the Session Two video located here on YouTube.

We  are moving from goal setting to WILLPOWER!.  We all mumble to ourselves..."Darn it!  I wish I wouln't have ________!"  Or "Darn It!  I wish I would have __________!"  Willpower is essential to achieving our goals, and we all understand this is true.  But it is so much more than that.  According to researchers in behavioural neurosicience, our success in every area of life is directly proportionate to the amount of willpower a person possesses.  We can learn to maximize this essential internal resource by understanding the four simple concepts Dr. Heap will discuss in this YouTube video.  The FIVE TO THRIVE PODCAST will resume tomorrow and build on what you learned in the video.  So let's dial up success and happiness while dialing down your "Darn It's" in daily life.

This is the final episode on intrinsic motivation!  Dr. Heap will discuss how to set the stage for success by doing your research, getting in place what you need and then planning a reward when you have accomplished your goal.

Once you know your what, why and how, now it is time to commit to the goal!  At this point in the intrinsic motivation process, we usually say to ourselves, "I have to make this happen!"In episode #8, Dr. Heap discusses committing by setting a timeline and holding yourself accountable to your goal!This episode is meant to be part of a follow up to a longer education session on strengths and goals.  You can find a basic recording of the education session here on YouTube.Don't forget to subscribe to both the YouTube Channel and the FIVE TO THRIVE podcast so you don't miss out:) 

Unless you have a high level of confidence in your ability to achieve your goals, you will procrastinate the small steps it takes to be successful!In episode #7, Dr. Heap discusses how you can lean into your strengths, talents, past achievements and support system to elevate your confidence in your ability.  A stands for ability in the DARN CATs acronym/process of building intrinsic motivation.This episode is meant to be part of a follow up to a longer education session on strengths and goals.  You can find a basic recording of the education session here on YouTube.Don't forget to subscribe to both the YouTube Channel and the FIVE TO THRIVE podcast so you don't miss out:) 

In order to build intrinsic motivation, we need to have top of mind why we want to achieve a goal. Keep a running list of direct and indirect benefits to goal accomplishment.   In this episode, Dr. Heap discusses the "R" and "N" in DARN CATs, so you can create an integrated list of "why's" for all your major goals.This episode is meant to be part of a follow up to a longer education session on strengths and goals.  You can find a basic recording of the education session here on YouTube.Don't forget to subscribe to both the YouTube Channel and the FIVE TO THRIVE podcast so you don't miss out:) 

Have you ever said, "If I just set my mind to something, I make it happen."  What you are saying is, "If I have a high level of intrinsic motivation to go after a goal, I make it happen, no matter what."  But do you have a process of building this intrinsic motivation so that you can ensure success and accomplishment of all your aspirations?  In this episode, Dr. Heap overviews a process of building intrinsic motivation drawn from research on motivational interviewing in psychology and therefore, "set your mind" to achieve all your goals. This episode is meant to be part of a follow up to a longer education session on strengths and goals.  You can find a basic recording of the education session here on YouTube.Don't forget to subscribe to both the YouTube Channel and the FIVE TO THRIVE podcast so you don't miss out:) 

"Just this once won't be that bad!" " I just don't feel like it right now, I'll get to it later."How many times do we procrastinate or make a small choice that if done over and over again, equals not achieving your big picture goals?We all do this and psychologists call these small capitualations "epsilon cost choices".  In this episode, Dr. Heap discusses some practical ways you can make sure that these small choice--"just this once"--don't accumulate over time and block you from actualizing those high aspirations you are going for!  "Just one" your way towards, rather than away from your goals.This episode is meant to be part of a follow up to a longer education session on strengths and goals.  You can find a basic recording of the education session here on YouTube.Don't forget to subscribe to both the YouTube Channel and the FIVE TO THRIVE podcast so you don't miss out:) 

Goals have characteristics that drive how we relate to them.  If we frame goals to be intrinsic, approach, high, meaningful, specific and leveraged, we will have a high level of intrinsic motivation in goal striving.  Set yourself up for success by using this approach to "set your mind" to the goals on your life list.  This episode is meant to build on the basic information in "Session One" found on YouTube here.

Episode two contains five minutes of information on the helpful perspectives to take when setting goals on your life list!  Make the most of the goals you set by thinking from the perspective of long-term and short-term, checking fear at the door and not letting perceived limitations hold you back from pursing what is most important to you in life.This podcast is meant to follow the "group education session" found on YouTube here and #1 EPISODE ON USING YOUR SIGNATURE STRENGTHS.

Power up with knowledge about you at your best.  Here are just a few ideas on how you can use your signature strengths to boost happiness, well-being and success in daily life!  Subscribe and share so you and your friends don't miss out.This podcast is the first to follow Session One on Goals and Strengths for the THRIVE!KU program.  Join Dr Heap on YouTube for the basic information to get the most out of these five-minute episodes.  https://youtu.be/XE3PkzkCgWU 

Happiness is a tricky business!  We all want it, but don't always feel it.  Many experts claim to have the key to well-being.  And sometimes what they recommend helps--but does it last and is it enough?  Usually not.  Dr. Laurie Heap discusses how happiness happens when we are making progress not attaining perfection.  It is a dynamic state of balanced growth that involves similar mechanisms in all people but looks dramatically different when we implement them in individual lives.  Join Dr. Heap as she overviews the complex, but doable approach to a happy life that she has taught in the corporate realm for the last four years.