This week we're discussing Seth Gillihan's wonderful book on Mindfulness and CBT.
Hope you enjoy.
Will & Luke
00:00 Introduction
03:50 Key Understanding of the combined model (THINK, ACT, BE)
06:00 Fundamentals of CBT
10:00 Bringing both Mindfullness & CBT together
15:10 Underlying Core Beliefs in CBT (Cognitive layers - automatic thoughts, rules and assumptions, core beliefs)
18:10 Cognitive Distortions
21:00 Finding Leverage
29:30 Links between values and goals
31:00 Mindful decision making process (CBT/Mindfulness approach) (Gut instinct vs internal values vs bodily signals vs emotional decisions) ('Felt evidence')
38:00 Mindful action (deliberate action in line with reality - acknowledging inner world)
40:15 Mindful in your body and bodily awareness (healthy vs unhealthy pain)
44:00 Quick recap on Mindful CBT Model again (4th dimension of awareness) (Clear relationship to thoughts)
45:50 Applying this to relationships (connection, pleasure, pain, conflict, availability, presence, clear mind, predictions, presumptions, 'should' & 'shouldn't', experiencing others more fully)
54:00 Procrastination (fears this is rooted in) (working with fear and discomfort) (feedback loops)
58:00 Final reflections (Incorporating compassion)
Find the book: https://sethgillihan.com/books/mindful-cognitive-behavioral-therapy/
This specific episode can also be heard on: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW?si=5e59f72ff7344f2e
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videosListen to us on
Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week we discuss Schema Therapy by Jeffrey Young et al. Will interviews Luke on his understandings gained from this great book. We go into what a schema is, where they come from, schema modes, the 5 basic emotional needs and how to address the more maladaptive schemas in our lives. Also the impacts of how having rigid schemas and coping styles that aren't flexible to new information can be problematic. We try to frame this discussion through a self development lense for the general listener. Hope you enjoy.
Will & Luke
00:00 Introductions - What is a schema?03:30 Where do we get schemas from?
05:50 Early maladaptive schemas? Emotional needs unmet. 08:55 Origins of schemas (5 basic emotional needs: Sense of security, Autonomy - competent identity, freedom to express emotions and needs, spontaneity and play, realistic limits)
12:45 Domains, Needs, Schemas defined 15:55 Difference between conditional schemas vs unconditional schemas
18:59 Applying this self-development (Awareness, reactions/responses, attachment, motivation) Asking - what's the problem or negative life impact?
23:00 Bringing in new awareness and psychological flexibility and compassion 26:31 Change phase (cognitive, behavioural change, compassion based ect) (Challenging on an emotional level and use of imagery)
29:00 How Schema's stay rigid - How coping styles keep them rigid (over compensation, avoidance, surrender)
31:50 The role of temperament on coping styles (patterns we fall into)
37:00 Finding our healthy adult - Schema Modes (Child, Adult, Parent)
40:15 Impact of memory of schemas (procedural memory)
42:30 Change phases again - challenging cognitively, emotionally, behaviourally and interpersonally. (Understand and challenge on a rational level, use of imagery to challenge emotions, trying out new behaviours and habits to act counter to old schemas, having another person respond different and relationships to interact with)
52:00 What are the 18 key schemas? 57:30 Final reflections
Find the book: https://schematherapysociety.org/Books
This specific episode can also be heard on: https://open.spotify.com/episode/5hudsmo1GWwo7rKoz9jjZX?si=b7acf5e8aece47f4
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week we discuss 'The Wisdom of Insecurity' by Alan Watts. A seminal book of his that is an exploration of the law of reversed effort in a human's quest for psychological security and our efforts to find spiritual and intellectual security in religion and philosophy.
Hope you enjoy.
Will & Luke
00:00 Introductions
01:50 The Law of Reversed Effort
05:00 The Age of Insecurity (anticipation of pleasures and avoidance of pains perpetuates suffering) (Our inability to enjoy the present moment)
12:00 The 'I' we refer to (treating life as play) (perspective change)
14:30 How we try numb our negative experiences (how we repress pleasure when we try to repress pain)
18:45 The Wisdom of the Body (and it's interaction with the mind)
27:55 How we symbolise aspects of life as a barrier to experience
34:50 Being aware (and how we perpetuate pain)
39:45 The mind as a sponge and the transitory nature of life (more on labelling and the natural flow to life and experience)
45:00 The transformation of life (making choices and decisions)
50:15 The role and practice of morality 55:30 Final reflections
Find the book at: https://alanwatts.org/ This specific episode can also be heard/seen on: https://www.youtube.com/watch?v=tUgj_-sUzVw
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week Luke interviews Will on his recent read of Chatter by Ethan Kross. We cover the key concepts of what mental chatter is, why we have it and the ways it can backfire. Then we get into some really practical strategies to combat it. A great read.
Hope you enjoy.
Will & Luke
00:00 Introductions
01:00 What is chatter
03:45 Why we have chatter
11:00 When talking to ourselves backfires (and discernment)
17:00 Zooming out
21:45 Temporal Distancing and Narrative writing
24:00 The role of perspective, CBT and compassion
30:45 The power and peril of other people. Utilising others to address chatter. Co-rumination trap
38:00 Tools that involve others which lower chatter temperature
41:30 Outside in - environmental supports for chatter. Voluntary and involuntary attention.
44:45 The shrinking of the self
49:30 Benefits of creating order (also rituals)
52:00 Placebo effect
54:30 Final reflections and summary
Find the book at: https://www.ethankross.com/
This specific episode can also be heard on: https://open.spotify.com/episode/1uDjy8SFXz8gaSmAlg26wR?si=a73ff58e2ccf494e
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week, we discussed another fantastic Oliver Burkeman book. The Antidote - Happiness for people who can't stand positive thinking.
Hope you enjoy.
Will & Luke.
00:00 Introductions
03:40 What the book is about? (How we try to be happy and misdirections of self help)
08:30 If we don't address our motivations 'to be happy' (feel we aren't good enough or have low self worth) then we can't be content. Attachments to certain outcomes. Clinging to pleasant, pushing away the negative. (Happiness through uncertainty).
11:30 Negative Capability (learning to tolerate discomfort)
15:00 Law of reversed effort
16:20 Positive Visualisation and Intention setting
20:15 Death reminders (living with life and death a companion)
24:40 Goals can be counterproductive (sacrificing the process by over focusing on the result). Other ways of approaching goals (effectual:resource first then decide goal vs causal: goal first and select resources).
29:45 Approach to habits and systems (when is enough)
38:00 Confronting failure as a vehicle to growth and perfectionism being fear driven
48:10 The safety catch - the hidden catch of insecurity (Longing for futures that we can't control) (Feel vulnerability to experience full range of reactions to the world around us).
54:00 Conclusions
Buy the book: https://www.oliverburkeman.com/
This specific episode can also be seen on: https://www.youtube.com/watch?v=C52ac9Bn7cw
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week discuss Four Thousand Weeks by Oliver Burkeman. A fantastic writer who gave us a timely perspective on the antidote to modern productivity strategies and how embracing finitude and accepting our limitations as the way to a more fulfilling life.
Hope you enjoy.
Will & Luke
00:00 Introductions
02:20 What the book is about (Choosing to Choose & Beyond Control)
05:00 Time as a resource and living like we are 'limitless' (leads to us putting off what is important)
13:50 Acknowledging limitations is free-ing. The face we can choose is free-ing. Choosing things to say to no. We have to say no to what we want to do sometimes
15:35 Facing finitude
17:15 Issues around planning (trying to control the future and avoid uncertainty)
20:00 5 Questions around living in deep time (1. Where in life are you pursuing comfort when you'd be better off exploring discomfort?)
26:25 2.Are you judging yourself or holding yourself by standards of performance that are impossible to meet (deciding what to fail at)
32:00 Cosmic Insignificance Therapy (there is meaning in the finite, we don't constantly need to strive to be happy, leisure time doesn't need to be productive) (How would you spend your time differently if you didn't need to watch your actions take fruition?)
40:15 In which areas of life are you still holding back until you know what you're doing? (Everyone is winging it - don't wait to pursue things
42:45 Question 3. In what ways have you yet to accept the fact you are who you are not the person you think you ought to be?
44:30 Tools to embrace finitude: take a fixed volume approach to productivity, make pre-determined time boundaries for daily work, focus on one big project at a time, keep a done list, consolidate your caring - manage your inputs, embrace single use tech, practice doing nothing.
55:35 Managing time with others (the benefits of collective rhythms) (the loneliness of the digital nomad)
1:05:30 Value of patience (to develop unique creative endeavours)
1:08:30 Final reflections
Find the book: https://www.oliverburkeman.com/
This specific episode can also be seen on: https://www.youtube.com/watch?v=F_pYv1zMWwE
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week we discuss both Essentialism and Effortless by Greg McKeown. Two fantastic books that go perfectly together and cover so much in the realm of personal productivity, freedom and time management. Definitely one of our favourites.
Hope you enjoy.
Will & Luke.
00:00 Introductions (Essentials - Explore, Eliminate, Execute) (Effortless - State, Action, Results)
05:00 Concepts of effort in society
07:00 What is an essentialist? What is a non-essentialist?
13:00 The core mindset of an essentialist 'Do less but better'
15:00 Eliminating (what doesn't matter) and Exploring (what is essential to you)
25:00 Importance of trust in shared projects and ways to make projects effortless
28:42 Having the courage to be 'rubbish'. Produce to keep yourself accountable.
29:50 Creating buffers and responding to deadlines. Upper and Lower Limits. "Don't do today what you can't recovery from tomorrow''
34:10 Eliminate - how to cut out the trivial. Saying No. Un-committing. Responding to social norms and external pressures. Weighing up trade offs.
47:15 Hell yeah, or No.
48:50 Effortless - motivation and energy as a limited resources. How to make things easy and not live so relentlessly. Orientation switch. 'If you don't decide your priorities then someone else will'. Doing things that are valuable and matter.
54:30 Final reflections - the difference between doing and being. Identity switch.
Find Greg McKeown's work: https://gregmckeown.com
This specific episode can also be seen on: https://www.youtube.com/watch?v=xHD4IiueE38
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week we discuss 'The One Thing' by Gary Keller & Jay Papasan. A really interesting read in the area of productivity and lifestyle design which covers the way in which we can prioritise daily actions which serve our greater goals. We talk about the lies we live; by that everything matters equally, that multitasking is possible and how work/life balance isn't a thing amongst others. Also... The Focusing Questions: 'What's the ONE THING I can do such by doing that everything else will be easier or unnecessary'. We also unpack the concepts of the domino effect, extreme pareto, living by priority, living with purpose, sitting in discomfort of letting other areas of life fall behind as you pursue your one thing, living for productivity and time blocking. A really great way to view the different areas of your life and to put what matters first to get the greatest results in line with your values!
Hope you enjoy.
Will & Luke.
00:00 Introductions
02:20 The concept of 'The One Thing'
05:20 The Lies (1. Everything Matters Equally 2. Multitasking 3. A DisciplinedLife 4. Willpower Is Always on Will-Call 5. A Balanced Life 6. Big Is Bad)
10:03 Maintenance Habits vs Action Habits (and work life balance)
19:53 The Focusing Question 'What's the ONE THING I can do such by doing that everything else will be easier or unnecessary' (Big Picture, Small Focus) (The Domino Effect) (Extreme Pareto)
27:00 Live by Priority (We can have many priorities but there must be one thing right now It's in the journey) (Sitting with discomfort)
30:20 The ONE Thing across different life areas and distractions
37:00 Technology boundaries and distractions
39:45 The impact of these concepts on relationships (being present, deepening relationships)
41:15 Living with Purpose (making sure your daily actions honour this - + WHEN OUR DAILY ACTIONS FULFILL A BIGGER PURPOSE is when we are most happy) (An example)
42:00 The role of habits and finding ones that contribute towards other goals (and routines)
50:40 Planning your life, work and time off. (Time blocking)
54:45 The Four Thieves of our time, energy and attention: 1. Inability to say No 2. Fear of Chaos 3. Poor Health Habits 4. Environment doesn't support goals.
58:45 Final reflections
Find the book: https://the1thing.com/
This specific episode can also be heard on: https://open.spotify.com/episode/5D23iDqRIJsVInshlmBKxC?si=3648875efab34580
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week we discuss Compassion Focused Therapy by Paul Gilbert who is a clinical psychologist and founder of compassion focused therapy (CFT). We discuss the 3 interacting systems in our mind (Treat, Drive, Soothing), the old brain vs new brain, the mechanisms of change and how to cultivate our mindset to be more compassionate. Alongside compassionate self correction vs shame based self attacking and the attributes of compassions and skills we can develop. Plus much more around shifting from the threat system to a soothing system.
Hope you enjoy.
Will & Luke.
00:00 Introductions
05:00 Key aspect of CFT
07:30 Uses of CBT and interaction with CFT
09:05 3 interacting Systems (Threat, Drive, Soothing)
14:20 Old Brain and New Brain (also physical symptoms)
17:00 The inbuilt soothing system
19:20 The attitude of approaching CFT (de-shaming) (cultivating our mindset)
23:05 The mechanisms of change (1. Disengage from the inner stimulators of threat. 2.Compassionately stand back from one's emotions and observing. 3. Activate the soothing system as a threat regulator. 4. Being able to engage with aversive inner experiences by developing a compassionate inner base)
25:20 Mindset and approaches to CFT. Compassionate self correction vs shame based self attacking. Threat mind vs compassionate mind.
27:20 Attributes of compassion (Sensitivity, Sympathy, Care for well-being, Non-judgemental, Empathy, Distress tolerance) + Skills Training (Imagery, Reasoning, Behaviour, Sensory, Feeling, Attention.
33:00 Social Mentalities (we have a number of these that enable us to seek out and form certain types of relationships). (Competitive vs Caring Mentality)
37:20 Creating a compassionate base and cultivating a compassionate mind
51:00 Striving vs acceptance
54:20 Final reflections and examples around self talk and noticing the systems we enter into.
This specific episode can also be seen on: https://www.youtube.com/watch?v=WsCvmhEIO7s
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
Find the book: https://www.compassionatemind.co.uk/resource/books
This week we discuss 'The Art of Living' by Epictetus. An ancient stoic philosopher who's work has influenced much of the self-help and CBT literature of the modern day. We discuss the role of philosophy according to Epictetus, how to focus on what is in our control (as well as how to let go of those thing that are outside of our influence), taking an attitude towards ethical daily decision making, self responsibility and the call to action in life. Also how we develop ourselves in relationship to others and the impacts of our words, actions and attitudes with those around us. Alongside the power of habit and how to manage our higher ideals against the day to day tasks of living.
Hope you enjoy.
Will & Luke.
00:00 Introductions and context
03:30 The role of philosophy according to Epictetus - The process of becoming who we are
07:40 Focusing and what is in your control. What can we influence? (Call to in the moment mindfulness) (The impact of expectations and judgements) (Seperate reality vs projections)
15:50 Philosophy is for everyone. Application towards daily decision making. Call to self-responsibility and action. Consider who you want to be
18:30 We develop ourself in relation to others (Relational perspective)
21:35 The impact of other people in our lives
28:45 Impact of the conversations, interactions and media we consume
31:40 How are our attitudes, thoughts, words and deeds impacting others around us
36:50 The power of habit to facilitate living by your own ideals (and the cycle of negativity) (Influence on CBT + ACT alongside benefits of mindfulness)
42:00 Managing the day to day vs higher ideals
44:00 Luke's favourite quotes
49:00 Conclusions
Buy the book: https://www.sharonlebell.com/
This specific episode can also be seen on: https://www.youtube.com/watch?v=hMZcpkRhHhM
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week we discuss Don't Sweat the Small Stuff... and it's All Small Stuff. A book which was full of nuggets of wisdom around how to keep perspective on life when caught up in day to tasks and worries. We discuss how to make peace with imperfection, how to stop our thoughts from snow balling and how we are what we practice the most. Plus much more.
Hope you enjoy.
Will & Luke.
00:00 Introductions (A book about perspective) (Ideas from ACT, CBT, Stoicism, Buddhism)
04:50 Altering our life by altering our attitude. Don't sweat the ball stuff 08:35 Watching the snowballing of your thoughts (the power of thoughts)(Transforming relationship with out thoughts)
13:40 Accepting all aspects of yourself - compassion
14:30 Try to take a broad perspective on life during the day to day (how to engage with others) (Listening to those closest to us)
18:40 Choosing your battles wisely and If someone throws you a ball you don't have to catch it (Boundaries)
22:00 Making peaceful with imperfection. What is success? Perfection? Balancing wider life purposeful when dealing with small stuff. Fixed vs Growth mindset. Expectations.
29:45 Lighten Up. Be sincere not Serious. Life as play.
33:25 Becoming an early rise and shifting morning routines. Structure, self responsibility accountability.
37:30 Remember, you become what you practice most (what behaviours and reactions are we cultivating in day to day moments)
42:10 Checking you ego and checking perspective in response to others
46:45 Wrap-up and final reflections
Buy the book: https://dontsweat.com/
This specific episode can also be seen on: https://youtu.be/-Uo562d9AYQ
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week we discuss The Happiness Hypothesis. Jonathon has laid out for us 10 key ideas derived from ancient wisdom that guide us in ways to achieve human flourishing and happiness, taking a positive psychology approach. We talk about a number of concepts around aligning our values with day to day action, integrating our personality across multiple levels and ways to cope during adversity. We also look into what Jonathon means by 'Happiness Between', work's role in happiness, how to change our mind and his notion of training the 'rider' of our emotional 'elephant' in order to create sustained change. A real catch all episode.
Hope you enjoy.
Will & Luke.
00:00 Introduction
03:00 Elephant and Rider concept
5:30 The uses of adversity (post traumatic growth). 3 Levels of integration to achieve in our personality - basic traits, characteristic adaptations and our life story. Ways of coping - active, appraisal and avoidance. (Adapting self, adapting to environment and changing environment)
15:30 Pursuit of Happiness - Chapter 5 - Matching long term goals with short term ones. Taking action vs acceptance and loss of attachments. (Adaptation principle) (Progress principle)
21:10 Work's role in Happiness and discovering meaning (Engaging in our environment and work matching values)
25:15 Happiness Hypothesis - Happiness comes from between
30:00 Change your mind - Re-training the elephant through strengthening the rider! How to create sustained change. Tightening up vs loosening. 38:00 The Divided self - reason and emotion working together
39:40 Virtue Ethics - building individual virtues and character
42:00 Life being play (seriousness vs sincerity) playing our 'role' in life. Not investing life so intensely that it becomes stressful. (Life story is - Reconstructed past, perceived present and anticipated future)
47:00 Acceptance vs Striving
48:00 Conclusion
Find the book at: https://jonathanhaidt.com/
This specific episode can also be seen on: https://youtu.be/3wb9AnfCubM
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This week we look into Cal Newport's 'Deep Work'. Talking about how we can use our time wisely to focus on what really matters free from unnecessary distractions and how can be push ourselves to our cognitive limits. We discuss how deep work is a skill that requires training and how we can best use the limited amount of time and energy we have in a day. We cover concepts of task switching, the impacts of technology on concentration, how to create free mental space to work and replenish ourselves. With a lengthy discussion on the 4 types of 'Depth Philosophies' that we can engage in. We think this one builds really nicely on the back of digital minimalism by the same author.
Hope you enjoy.
Will & Luke.
00:00 Introduction
2:40 What is Deep Work and why is it so valuable
4:40 Impact of Technology
6:10 Busy vs Productive/Effective
10:15 Importance of deep work - what we choose to pay attention to and how to become less distracted and Flow. (Wider impacts)
15:15 Rules of Deep Work: Work Deeply (create the space/structure). It takes practice.
23:00 Depth Philosophies: Monastic (large chunk of time away), Journalistic (squeeze in deep work when you can), Rhythmic (clearly defined moments for deep work, develop a habit), Bimodal (day/few days off)
36:55 Other deep work strategies (embrace boredom, quitting social media, locking out sacred time, understanding your mental capacity, planning time to do specific tasks, schedule every part of your day, end of day rituals, treat emails as a distraction).
44:00 Training yourself to rejuvenate vs training to do deep work. Meaningful leisure not just 'chilling out'.
46:30 'Humans were born to be busy' - push yourself
49:00 Deep Work can be calculated by how long it would take to learn.
52:00 Conclusions
Find the book: https://www.calnewport.com/books/deep-work/
This specific episode can also be watched on: https://youtu.be/PvkmvKYSGJU
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
How do we make friends, create networks and maintain strong ties with those in our lives? What reasons do people come and go from our lives? And, how can we deepen our friendships in moment to moment interactions? We discuss Marissa's ideas around social chemistry and the 3 types of networks/styles we adopt (Expansionists, Conveyers and Brokers). We also get stuck into ideas around work/life balance, the impact of technology on friendships and how we can diversify our networks.
Hope you enjoy.
Will & Luke.
00:00 Introductions and Communication Styles/Ties
04:28 Structures of Networks + What is friendship and how does it develop?
9:30 Expansionists
14:21: Conveners
16:30 Brokers
19:15 Friendships - 'In the Moment' + Impact of phone use + Follow up questions
27:10 Barriers to and enhancers of communication (Enhancing self awareness and self faculty)
35:33 Oscillating between Broker and Convener - changing styles throughout life.
37:42 Work/Life Balance (Segmenters vs Integrators)
44:20 Energising vs Draining friendships
47:00 Maintenance through technology and shared activities
52:25 Who we are drawn to as friends and expanding diversity of networks
55:40 Final reflections and wrap up
This specific episode can also be seen on: https://youtu.be/aOvZ7MFLR4U
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
Purchase the book: https://marissaking.com/socialchemistry
This week we discuss Cal Newport's 'Digital Minimalism'. As technology, apps and social media continue to grip our attention and affect us in a multitude of negative ways, how can we gain back control? How can we optimise and extract value from the technologies we currently use so we have more time for meaningful activities and connections? We discuss some of the practices Cal suggests, as well as looking at aspects of having a digital declutter, the benefits of solitude and curating our information diet. A real practical episode with plenty of take aways.
Hope you enjoy.
Will & Luke
00:00 Introductions
2:15 Digital Life and the Philosophy of new technology
6:30 The Digital Declutter 8:50 Our inability to be alone
9:20 Technology and our core needs
10:50 Connection vs Conversation (Shallow vs Deep interactions) (Conversation centric communication)
15:30 Texting, compulsions, freedom
19:00 Utilising the benefits of technology - optimisation and extracting the value
24:05 Benefits of solitude and practices
32:00 Scheduling low quality leisure
33:25 Single purpose devices, utilising functions, notifications and other practices
36:00 Curating your information diet
38:30 Making your life full of non phone based activities + Doing 'nothing' is over-rated (Discover valuable activities)
43:00 Re-connecting with the body
44:20 Will's key take-aways
46:00 Conclusions around digital minimalism
This specific episode can also be seen on: https://youtu.be/HKoee_TWD00
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
Purchase the book: https://www.calnewport.com/books/digital-minimalism/
Carpe Diem! Seize the day! You only live once! So many catch-all philosophies for living but what do they actually mean and how can we best live life to the fullest. This week we discuss the 5 ways that we can seize the day, extract full meaning from our days and look back on our life with few regrets. Also the ways in which we sculpt ourselves through our choices and the power of autonomy. We discuss how Carpe Diem has been hijacked, the cultural impacts on our ability to seize the day and the psychological blocks we can experience when trying to make the most of our lives. Ideas around death, freedom, power, procrastination, spontaneity, hedonism, mindfullness and the grasping of opportunity are explored.
Hope you enjoy.
Will & Luke.
00:00 Introductions and old meanings of Carpe Diem
04:30 Cultural Highjacks of Carpe Diem
08:50 Cultural impacts
10:10 The 5 Ways to 'Seize the Day' (Spontaniety, Opportunity, Presence, Politics, Hedonism)
10:50 'Opportunity'
16:30 'Dancing with Death' and 'Death tasters'
24:25 The 'Role' Breaker
29:00 Moving life into 'Chaos'
30:10 'Hedonism'
34:40 'Presence'
43:30 I choose, therefor I am. Meaning through autonomy and choice. How we shape ourselves. (Act first think later)
48:10 'Spontaneity' - Improvised, unplanned living
54:47 Impact of technology on spontaneity
56:15 Psychological blocks to Carpe Diem (Risk, Overload, Apathy and Procrastination)
1:08:20 Conceptualising morality within Carpe Diem ideas
1:10:10 Wrap up
This specific episode can also be seen on: https://www.youtube.com/watch?v=eXbjT723BsY
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
Find the book: https://www.romankrznaric.com/carpe-diem-regained
This episode we look at Attachment Theory. We dive into: the four attachment styles (Secure, Ambivalent, Avoidant and Disorganised); the six domains of attachment theory; narrative approaches in psychotherapy; the construction of self; achieving an internal secure base; and balancing our needs for intimacy and authenticity.
This is really dense and informative episode. We worked a lot out in real time. It was a challenging read, and a pleasure to discuss.
Hope you enjoy.
Will & Luke
This specific episode can also be seen on: https://youtu.be/pq2xSsd9I1s
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
How can we retain the value of the content we consume from all the various inputs in our lives in a structured way? How do we tie together all the unclosed loops in our mind?
This episode we get stuck into Tiago Forte's 'Building a Second Brain'. Forte encourages us to create a system outside of our (first) brain to organise, preserve and recall information in a meaningful way. We look at his CODE System and PARA Method alongside ideas about how we organise our lives in an increasingly digital world.
Hope you enjoy.
Will & Luke
References:
Tiago Forte's Building a Second Brain Blog Posts:
Tiago Forte's Building a Second Brain Podcast: https://open.spotify.com/episode/46BdDKMSBxYXKpjSoYtP2X
Schools Sucks Project Podcast on Building a Second Brain:
David Allen's Getting Things Done (GTD): https://gettingthingsdone.com/
This specific episode can also be seen on: https://youtu.be/m5Jn0XIF4Tg
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This episode we explore stress: what it is, its physiological impacts, and what we can do about it. We talk about warning signs, burn-out, ways of de-activating the stress response, the impacts of chronic stress, and how to modulate it. We highlight in particular how the psychological and physiological cannot be considered as separate. With this in mind, we consider the social contributors of stress, and how the way we structure our time impacts our stress levels.
Hope you enjoy.
Will & Luke
This specific episode can also be seen on: https://youtu.be/Xg9rcnE8-WY
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.
This episode we look into Tara Brach's concept of Radical Acceptance, which explores ways of opening up to uncomfortable feelings with a compassionate attitude and willing acceptance. We look at the importance of the sacred pause, compassion in relationship, striving vs acceptance and not using mindfulness as a control strategy.
Hope you enjoy.
Will & Luke
References: https://www.tarabrach.com/
This specific episode can also be seen on: https://youtu.be/qLVRl_E5hYY
Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos
Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW
Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365
Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==
Also available on: Anchor, Breaker, Pocket Casts, Radio Public.