The Art of Levelling Up

In episode 17 of "The Art of Levelling Up", Kashaf Masood sits down with Stephanie Darlington, the host of the wonderful podcast "Twenties Talks | The Unspoken Truth". They discuss all things related to navigating life after graduating college or university. They touch upon topics including the different emotions we feel after graduating, the rut of the quarter-life crisis, how we can find our true purpose, strategies to maintain a balanced schedule post-graduation, how to navigate the corporate world as a new grad, and so much more! .            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: DNK70Q5K0MLQKGQ3

In episode 16 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood discusses rest. She introduces rest by talking about the seven types of rest. She explains why the modern society is so rest deprived. Finally, she provides proven strategies to help you layer different types of rest into your life so that you don't become burnout. Resources:If you would like to learn more about the topics discussed in today's episode, please check out the book listed below, it was referenced to in the making of today's episode.1. “Burnout: The Secret to Unlocking the Stress Cycle" | Emily Nagoski, PhD & Amelia Nagoski, DMAEpisode Chapters:Chapter 1 (0:47): The Different Types of Rest & Why Rest is ImportantChapter 2 (10:20): Why Rest is So Hard in Today's SocietyChapter 3 (15:10): Methods to Integrate Rest into Day-to-Day Life.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: QN9MS7PPCLDKRYBE

In episode 15 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood discusses burnout and how it relates to unprocessed stress. First, she provides a little introduction to burnout. Then she explains the different causes of burnout while also providing an understanding of what one of the root causes of burnout is. Finally, she dives deep into proven strategies on how to complete the stress cycle to prevent burnout. Resources:If you would like to learn more about the topics discussed in today's episode, please check out the book listed below, it was referenced to in the making of today's episode.1. “Burnout: The Secret to Unlocking the Stress Cycle" | Emily Nagoski, PhD & Amelia Nagoski, DMAEpisode Chapters:Chapter 1 (0:47): An Introduction to BurnoutChapter 2 (4:38): One Key Cause of BurnoutChapter 3 (8:56): Proven Strategies to Address Stress.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: LFNN045FD5LEXT0H

In episode 14 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood discusses bad habits and addictions. She talks about what bad habits and addictions are and explains why they form in the first place. She explains what happens to the brain when we engage in addictive behaviours. Finally, she provides proven strategies to help you conquer your bad habits and addictions so you can live a more healthy, balanced life. Resources:If you would like to learn more about the topics discussed in today's episode, please check out the books listed below, they were referenced to in the making of today's episode.1. “Rewire: Change Your Brain to Break Bad Habits, Overcome Addictions, and Conquer Self-Destructive Behaviour” | Richard O’Connor, PhD2. “Atomic Habits” | James Clear3. “Dopamine Nation” | Anna Lembke, MDEpisode Chapters:Chapter 1 (0:53): Bad Habits, Addictions, and How They Form Chapter 2 (6:41): The Brain and AddictionsChapter 3 (13:31): Proven Strategies to Break Bad Habits & AddictionsDISCLAIMER: Fighting an addiction can be a tough process and can be mentally and physically draining. If you or anyone you know is suffering from a serious addiction, please consider consulting a professional. The strategies listed in this episode are only a guide and are not a substitute for professional help. .            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 13 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood talks about failure. She first provides an introduction to what it truly means to fail and the different ways we may come across failure in our lives. She then explains the various effects of failure from both a psychological and biological perspective. Finally, she provides an 8-step to help you come back from failure so you can use the failure as a catalyst to your future success. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the resources listed below, they were referenced to in the making of today's episode. 1. https://www.betterup.com/blog/what-is-failure | BetterUp2. https://www.verywellmind.com/healthy-ways-to-cope-with-failure-4163968 | Verywell Mind 3. https://www.verywellmind.com/what-is-the-fear-of-failure-5176202 | Verywell Mind 4. https://www.aboutmybrain.com/blog/having-the-courage-to-fail-and-then-try-again | About my BrainEpisode Chapters:Chapter 1 (0:49): Introduction to Why and How Failure Occurs Chapter 2 (4:59): The Psychological and Biological Effects of Failure Chapter 3 (11:12): 8-Step Plan to Coming Back from a Failure .            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 12 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood talks about the comfort zone. She first provides an introduction to the different zones of living; the comfort zone, the complacent zone, and the survival zone. She explains why stepping out of our comfort zone is not the way to success, she lists the consequences of forcing yourself out of your comfort, and finally she introduces a 3-step guide to expanding your comfort zone so you can reach your full potential. Resources:If you would like to learn more about the topics discussed in today's episode, please check out the resources listed below, they were referenced to in the making of today's episode. 1. "The Comfort Zone" | Kristen Butler2. https://www.realsimple.com/how-to-get-out-of-your-comfort-zone-7559829#:~:text=We%20are%20wired%20to%20seek,Eventually%2C%20progress%20plateaus. 3.  https://summer.harvard.edu/blog/leaving-your-comfort-zone/ 4. https://www.healthline.com/health/yerkes-dodson-law#stress-performance-bell-curve 5. https://www.forbes.com/sites/forbescoachescouncil/2023/04/17/18-actionable-tips-for-stepping-out-of-your-comfort-zone/?sh=3838c9f2ce49 Episode Chapters:Chapter 1 (0:56): Introducing the Three Zones (Comfort, Complacent, & Survival)Chapter 2 (8:16): Consequences of Leaving the Comfort ZoneChapter 3 (14:21): A 3-Step Guide to Expanding Your Comfort Zone.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 11 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood provides an introduction to negative self-talk. First, she defines what exactly negative self-talk is and why we engage in it from a biological, psychological, and evolutionary perspective. She then discusses the various consequences of negative self-talk and how it affects the brain. Finally, she dives into proven steps that can help us flip our negative inner script to a positive one. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the books listed below, they were referenced to in the making of today's episode. "Negative Self-Talk and How to Change It", by Dr. Shad Helmstetter Self-Talk Affirmations (YouTube): https://www.youtube.com/watch?v=aTMAxawSbOY, https://www.youtube.com/watch?v=-aBP53BcSj8Episode Chapters: Chapter 1 (0:52): Defining Negative Self-TalkChapter 2 (7:30): The Consequences of Negative Self-TalkChapter 3 (11:25): Proven Strategies to Move from Negative to Positive Self-Talk.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 10 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood gives an introduction to self sabotage. She defines self sabotage and its psychological roots. She expands on numerous ways we self sabotage in the behavioural, emotional, and social realms and their negative effects. Finally, she provides proven strategies to help us let go of self sabotaging tendencies so that we can live a life true to ourselves. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the books listed below, they were referenced to in the making of today's episode. "The Mountain is You: Transforming Self Sabotage Into Self Mastery” | Brianna WiestEpisode Chapters: Chapter 1 (0:51): Introduction to Self Sabotage & Reasons for EngagementChapter 2 (5:05): Different Ways we Self-Sabotage & the Negative Effects of ItChapter 3 (14:27): Proven Strategies to Stop Self-Sabotage.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 9 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood provides an introduction to brain blunders - different ways our brain makes errors in decision making. First, she introduces the biological and psychological mechanisms that govern decision making. Then, she introduces five different ways our brain skews judgement. Finally, she explains why it's necessary to be aware of these brain blunders so that we can make wiser decisions. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the book listed below, it was referenced to in the making of today's episode. 1. "Thinking Fast and Slow" | Dr. Daniel Kahneman Episode Chapters: Chapter 1 (0:48): Introduction to System 1 and System 2Chapter 2 (4:29): Heuristics, Studies, and Examples Chapter 3 (14:05): Why Being Aware of Heuristics is Important.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 8 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood provides an overview of detachment. She introduces detachment and what it really is. She talks about the reasons why we should detach and some common obstacles we may face when learning to detach. Finally, she outlines eight proven strategies to help you use detachment in your life so you can focus your energy on what truly matter. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the books listed below, they were referenced to in the making of today's episode. 1. "The Magic of Detachment: How to Let Go of Other People and Their Problems" | Dr. Lyn KelleyEpisode Chapters: Chapter 1 (0:47): An Introduction to DetachmentChapter 2 (3:32): The Reasons for Detachment & Related ObstaclesChapter 3 (9:23): Proven Strategies for Detachment.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 7 of "The Art of Levelling Up", Kashaf Masood provides an introduction to attachment theory. She talks about the history of attachment theory and the psychologists behind the development of attachment theory. She introduces the four different attachment styles, how they look like in relationships, and the emotional triggers and negative effects of the insecure attachment styles. Finally, she outlines general and specific proven strategies to help someone with an insecure attachment style develop a secure one. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the resources listed below, they were referenced to in the making of today's episode. 1. "HOW I went from ANXIOUS ATTACHMENT to SECURE...and you can too." (video) | Margarita Nazarenko 2. "Attachment Styles & Their Role in Relationships" (article) | The Attachment Project 3. "4 Types of Attachment Styles" (article) | verywell mind4. "Attachment Styles" (article) | Cleveland Clinic Episode Chapters: Chapter 1 (1:06): An Introduction to Attachment TheoryChapter 2 (7:10): The Four Attachment Styles & Their Development Chapter 3 (19:12): Proven Strategies to Develop a Secure Attachment Style.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 6 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood provides an introduction to resentment. She talks about what resentment is and why it develops in the first place. She explains the physiological changes that occur with resentment and their associated negative effects. Finally, she outlines proven steps to help us adopt forgiveness so that we can let go of our resentments and find peace. Resources:If you would like to learn more about the topics discussed in today's episode, please check out the book listed below, it was referenced to in the making of today's episode. "Finding Forgiveness: A 7-Step Program for Letting Go of Anger and Bitterness” | Eileen R. Borris-Dunchunstang, Ed.D. Episode Chapters: Chapter 1 (0:51): An Introduction to ResentmentChapter 2 (3:44): The Negative Effects of Resentment on the BodyChapter 3 (7:19): Proven Steps to Let Go of Resentment & Forgive .            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

In episode 5 of "The Art of Levelling Up," biomedical engineering graduate Kashaf Masood introduces the four communication styles and explores their psychological development. She gives examples of how ineffective communication styles show up in daily life and their corresponding negative effects. Finally, she dives into proven strategies to help adopt a healthier, assertive communication style that allows you to speak up for yourself while maintaining respect and civility.Resources: If you would like to learn more about the topics discussed in today's episode, please check out the books listed below, they were referenced to in the making of today's episode. “Overcoming Passive-Aggression: How to Stop Hidden Anger from Spoiling Your Relationships, Career, and Happiness” | Dr. Tim Murphy“Non-Violent Communication: A Language of Life” | Dr. Marshall B. Rosenberg“The Assertiveness Workbook” | Dr. Randy J. Patterson“The Social Skills Guidebook” | Chris Mcleod (MSW)Episode Chapters:Chapter 1 (0:52): An Introduction to the Four Communication StylesChapter 2 (7:51): Examples of Ineffective Communication and its Negative Effects Chapter 3 (11:29): Proven Strategies to Develop a Healthier, Assertive Communication Style .            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

On episode 4 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood discusses cognitive distortions, otherwise known as mind traps. She goes over the biological and psychological mechanisms of cognition and how cognitive distortions develop, she introduces ten different cognitive distortions and their negative effects, and finally she dives into proven strategies to help you manage these cognitive distortions so that you can get out of your head and experience life as it is.Resources: If you would like to learn more about the topics discussed in today's episode, please check out the resources listed below, they were referenced to in the making of today's episode. 1. "Self-Sabotage: Six Steps to Unlock Your True Motivation, Harness Your Willpower, and Get out of Your Way” | Dr. Judy Ho2. “Understanding Cognitive Distortions” | MD. Shahnur Hossain3. Become Familiar with Cognitive Distortions Episode Chapters: Chapter 1 (0:55): The Biological & Psychological Mechanisms of Cognitive DistortionsChapter 2 (6:44):  Ten Cognitive Distortions & Their Negative Effects Chapter 3 (13:28): Proven Strategies to Manage Cognitive Distortions .            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

On episode 3 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood discusses social comparison and its role in today's society. She goes over the reasons we are wired to socially compare, the positive and negative effects of comparison, and provides proven strategies to help you get out of the comparison trap, so you can live the life you're meant to live. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the books listed below, they were referenced in the making of today's episode. 1. "You Are Enough" | Cassie Mendoza-Jones2. "As You Are" | The Department Store for the MindEpisode Chapters: Chapter 1 (0:47): An Introduction to Social Comparison & Why Humans CompareChapter 2 (5:52): The Positive & Negative Effects of Social Comparison Chapter 3 (9:40): Proven Strategies to Manage Comparison .            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

On episode 2 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood provides an introduction to dopamine, its positive and negative effects, and how you can break free from a nation filled with it to reach your full potential. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the books listed below, they were referenced in the making of today's episode. 1. "Dopamine Nation" | Dr. Anna Lembke 2. "Rewire: Change Your Brain to Break Bad Habits, Overcome Addictions, Conquer Self-Destructive Behaviour” | Dr. Richard O’Connor3. "Atomic Habits" | James Clear Episode Chapters: Chapter 1 (0:41): The Science of DopamineChapter 2 (3:20): The Problems with Dopamine in the Modern Era Chapter 3 (7:16): Strategies to Regulate Dopamine Levels .            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI

On episode 1 of "The Art of Levelling Up", biomedical engineering graduate Kashaf Masood dives into the fascinating world of sleep where she uncovers the science behind sleep and explores methods on how to get the most restful slumber possible. Resources: If you would like to learn more about the topics discussed in today's episode, please check out the books listed below, they were referenced in the making of today's episode. 1. Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind | Nick Littlehales 2. Fast Asleep: Improve Brain Function, Lose Weight, Boost your Mood, Reduce Stress, and Become A Better Sleeper | Michael Mosley Episode Chapters: Chapter 1 (0:40): The Circadian RhythmChapter 2 (1:52): Optimizing the Bed for SleepChapter 3 (2:36): Optimizing the Sleep Environment Chapter 4 (3:38): The Effects of Diet on SleepChapter 5 (4:16): Additional Tips for Better Sleep.            .            . As always, thank you for tuning in to another episode of "The Art of Levelling Up"! Be sure to leave a review and connect with us on our social media platforms. ♡Connect with Us!Instagram: @theartoflevellinguppodcastFacebook: https://www.facebook.com/theartoflevellingup  Email: [email protected]:  Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/paul-yudin/breaking-ideasLicense code: 0VZZ48S6DKHJ3EAI