Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is brush. I’ve found that delaying brushing my teeth at night can create a cycle of excuses. I think to myself, “Well, I haven’t brushed yet, so I can have a snack.” and “Just one more episode won’t hurt; I haven’t even brushed my teeth yet.” The simple fact that I haven’t done one of the final activities of the day means that I have one more excuse for staying up. I recently started brushing with my daughter in the early evening, and it’s a great way to make myself put a cap on snacking, model healthy behaviors, and rid myself of the excuse.

Today’s concrete challenge is to brush early. I think you’ll find that it feels great to put that one task behind you long before you start to get sleepy.

If you want to commit, say the following phrase: “I will brush early today.” You can also set a reminder to brush in your phone. Try to set it for the time you usually start winding down.

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who thinks ahead.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is desire. Do you pay attention to your desires? Do you ever try to fight them? The word desire itself is a little bit loaded, hinting at sexual desire, but it can be more than that. Your desires should guide you toward fulfillment. I’ve been watching a show after my wife goes to sleep about neurobiology. I know… risque. The thing that strikes me, though, is that our desires exist on different levels, even physically. Our amygdala desires to keep us safe. Our thalamus and hypothalamus desire sleep and food. Our hippocampus desires organized memories. All of these mental pulls are regulated by the outer parts of the brain, and that gives us the strange ability to be divided against one’s self. Meditation is one of the best ways to harmonize these different brain areas by actually changing their shape and interplay. This is not just another pitch to meditate, though. It’s a plea to cut through the layers of desire to figure out why you’re here, inside this moment of your life. In his book, The 8th Habit, Stephen Covey says that we all have a unique voice, and we all have the ability to help others find theirs.

Today’s concrete challenge is to look at the intersection of your talents, needs, conscience, and passion. When you picture yourself, what do you find in the middle of those areas? Go ahead and write down some thoughts.

If you want to commit, say the following phrase: “I will search for the intersection of my talent, needs, conscience, and passion.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can help myself and others.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

What Does Mindfulness Meditation Do to Your Brain?

Neuroscience: Understanding the Brain

The 8th Habit: From Effectiveness to Greatness by Stephen R. Covey

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is invest. My brother got me into playing with cryptocurrencies over the past month, and I have to admit that it’s fun. It feels like playing a board game with real money where you try out different strategies to find what works. One of my investments recently started to decline, and it sent me into a small mental panic. I started evaluating all of our long-term investments in my mind to make sure that we were okay financially. This was a little ridiculous because I was playing with $100 in crypto, so that’s the most I could potentially lose. It did make me feel better, though, to know that my family has better investments than volatile cryptocurrencies. If you haven’t invested in a reliable form of long-term savings, today is your opportunity. Your future self will pat your past self on its past back. Wait, future back? You get it, right? Even if you’re 15 years old (and maybe especially if you’re 15), investing is a great idea.

Today’s concrete challenge is to ratchet up your long-term investments. If you’ve never started an account, search for a mutual fund or an index fund where you can consistently sink $100 a month. If you’re 15, you could have a million dollars in that account by the time you’re 50 or two million by 55. That’s the power of compound interest. If you have a 401k or IRA at work, make sure you’re enrolled in a program that automatically increases your investment percentage each year.

If you want to commit, say the following phrase: “I will start a new investment or increase my current investments now.” Go ahead and add just a little bit. I’ve never regretted adding to a long-term investment.

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who invests in my future.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is prototype. I’m sure that you’ve probably had an idea for a physical product or app. How far did you take the idea? I’m guessing that the amount of decent product ideas that never get realized is nearly all of them. It’s really difficult to create something that’s usable, not even considering if people would actually want to use it. When I’ve tried to create products, I’m usually focused on the prototype. I want to know if I can create the thing. Here are some tools and websites that I’ve found super helpful in the pursuit of prototyping:

Glideapps.com allowed me to not only mock up an app design, but it was also a usable prototype that facilitated my first group interactions.

Tinkercad.com helped me to create simple 3D models that could be downloaded and fed into a 3D printer to bring ideas into the physical world.

TheGameCrafter.com gave me the ability to create decks of cards and custom game pieces.

I’m sure there are thousands of other incredible creator tools out there.

Today’s concrete challenge is to explore the possibility of prototyping your idea. Consider asking a friend for help, because it’s truly fun to create together.

If you want to commit, say the following phrase: “I will research tools and/or ask a friend for help.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can create a prototype.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is tools. I’ve learned over years of repairing things that the right tools can make a huge difference. If you’ve ever worked on a car, you’ve probably found that there are some nuts and bolts that you just cannot remove without the correct tool. I was trying to repair a leak under the roof rack of our car yesterday, and it looked so easy in the video. When I gathered my tools, I found that I didn’t have a large enough star bit to use my drill. I had a choice. Stop the task or improvise. Another thing I’ve learned about tools is that they can be an excuse. Here are some things we tell ourselves:

“I can’t record until I have a professional setup.”

“I can’t invest until I’ve taken a course.”

“I can’t start my business until I have an MBA.”

A couple days ago, I mentioned that Jon Acuff calls these secret rules, and they have the power to stop any potential progress. Yesterday, I found that an Allen wrench worked just fine as a substitute, even though it was a little more difficult. Don’t let the lack of professional tools stop you from moving forward. Instead, improvise with the tools that you already have and pick up better tools and practices along the way.

Today’s concrete challenge is to identify what you want to do and one tool that can help you succeed.

I’ll keep the music playing while you complete the following phrases, and don’t miss the soundtrack at the end of this episode.

I want to _____.

I can use _____ to do it.

Before you go, repeat the following soundtrack, “I am the kind of person who doesn’t let tools act as an excuse.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is rules. We’ve set up a whole system in our house that relies on kids asking permission to do some pretty basic things, and I wish we didn’t have to live with so many rules. We’ve tried simplifying house rules to some basics like the Golden Rule, but that doesn’t help much when your kids won’t just stay seated at the table. Setting expectations and giving consequences seems to be the most effective way to manage behaviors, but when does management become unnecessary? Ha, you can probably tell that we are in the thick of raising kids, because I can’t tell which way is up.

Today’s concrete challenge is to question your rules. These might be household rules, but it’s also possible you have what Jon Acuff calls secret rules. Have you ever thought, “It’s cheating to ask for help.” or “My kids need me to do everything for them.”? Consider revising your rules right now.

I’ll keep the music playing while you fill in the blanks of the following phrases, and don’t miss the soundtrack at the end of this episode.

A rule I’d like to change is _____. My new rule is _____.

Before you go, repeat the following soundtrack, “I am the kind of person who can question the rules that I set for myself and others.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is fat, and you get to choose what to do with this word. Before I watched the show Shrill, I would have said that we should get rid of the word fat as a person’s characteristic. In the show, the main character writes an article titled, “Hello, I’m fat,” where she takes control of the definition that many people have put on her life. I’ve never struggled with weight, but I can imagine the frustration and feelings of no control and shame. I’m glad that we’re in an era of redefining body images. If you haven’t seen Shrill, it’s a great watch for adults.

Today’s concrete challenge is to choose how you perceive yourself. This might require a soundtrack change. If you’re prone to thinking, “I’m unhappy with my weight,” try changing it to a personal soundtrack that supports who you are and how you look. Repeat the new soundtrack to yourself until it replaces the negative one.

If you want to commit, say the following phrase: “I will write down a custom soundtrack about my body and weight.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can choose how I perceive myself.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Link to printable Weekly Planner (daylight hours)

Nir’s Timebox Schedule Maker (full day)

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is schedule. How strict is your daily schedule? Are there any tasks or responsibilities that seem to slip by or sneak up on you? Nir Eyal is a proponent of scheduling every hour block of the day so that you define your priorities up front. If your priority is scrolling through social media for 30 minutes, that’s fine. Write it down on your schedule. When you know what you want to do, it becomes very apparent when you’re distracted from your priorities. Right now, I find myself blown around by the winds of desire for a large part of the day. That’s why I’ve been working on scheduling each hour. It’s not fun work, but it falls in line with previous topics on this podcast, such as limits, intent, and planning.

Today’s concrete challenge is to create a timebox schedule of your day. Go ahead and fill in each hour of your waking day. You can use your phone’s calendar or download and print the one in our show notes, if you have a typical daylight schedule.

If you want to commit, say the following phrase: “I will try planning every hour of at least one full day.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who is able to stick to my plans.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is neighbors. I saw my neighbor out mowing yesterday, and it made me wonder how to value our neighbors more. My first thought is more time together. There’s a finding in the psychological sciences called the mere-exposure effect, where you begin to enjoy something just by being around it more. Do you open up your home to your neighbors? Our neighbors have invited us over more than we’ve invited them, but I’d love for that to change. During the pandemic, I had a vision of being able to send out a notification to our neighbors about what we were making for dinner that day and ask who wants to join us. At this moment, that doesn’t seem very realistic, but maybe we could have a regular potluck get together or something.

Today’s concrete challenge is to find a way to show appreciation to your neighbors. You could host a karaoke night for adults or an egg/treasure hunt for kids. My daughter likes to bake and deliver sweet treats to people on our street. Whatever you choose, put it in your calendar and announce it with plenty of notice so that your neighbors can commit.

I’ll keep the music playing while you fill in the blank of the following phrase, and don’t miss the soundtrack at the end of this episode.

In order to appreciate my neighbors even more, I will _______.

Before you go, repeat the following soundtrack, “I am the kind of person who shows appreciation and warmth to my neighbors.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is precedent. Have you ever wondered how a specific social norm or practice started? Like, who was the first person to clap when they were delighted? [caveman grunting and discovering clapping]

Everything in the world has a precedent, the first time that it happened. But precedents are more than that. I’ve seen a change happen with my wife’s family. In parting, we make sure to say we love each other, and it’s because of an intentional effort on her parents' part for the exchange to happen. Precedents are moments when something catches on and continues. Positive changes can happen in your relationships when you set precedents for positive actions. Apologizing can be a precedent. Asking if they want a back rub or taking a day off together can be a precedent. Simple actions precede compounding benefits.

Today’s concrete challenge is to determine one precedent you’d like to set in your relationship. Do you want to send one love note per day to your partner, buy snacks for your coworkers once a week?

If you want to commit, say the following phrase: “I will write down and perform one precedent in a relationship.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can set a precedent and keep it going.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is intent. There’s a famous phrase that says, “The road to hell is paved with good intentions.” While I don’t generally agree with the sentiment, that phrase makes an interesting comment on intent. It’s not enough to desire. Wishing is insufficient. Intention is only the beginning, because action is what makes it real. Life is really that simple. Desire, followed by action, followed by repetition. That’s the recipe for success. The part that I’m learning at 40, though, is sticking with the action long enough for it to produce fruit.

Today’s concrete challenge is to choose an action that you want to continue. What are some shoulds and woulds that you can let go of in order to focus your important intentions into action?

If you want to commit, say the following phrase: “I will choose one action to stick by.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who picks and sticks.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Crowd of Children Saying "Eww"

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is ideas. One of my favorite activities in the world is synthesizing ideas. A few years back, my friends and I worked on creating board games, and it was exhilarating to problem solve all of the issues that came up. You never know when a great idea will strike, though. I find that a lot of ideas come to me while I am out running in the morning and listening to an inspiring audiobook or podcast, so I need an idea capture system that can work hands-free, at any time. Here’s what you can do to set something similar up:

1. Add yourself as a contact in your phone and add your home and work email addresses
2. Change your name to “me” on your contact card
3. Ask Siri or Google Assistant to “email ‘me’”
4. Dictate the email with enough detail that you remember the full idea later
5. Sort the idea emails later into documents

Today’s concrete challenge is to set up your idea capture system. It could be a pad of sticky notes and a pen that you always keep in your pocket or purse. You can also text or email yourself. Yes, great ideas mean nothing without follow-through, but it all starts with the idea.

If you want to commit, say the following phrase: “I will find a way to capture ideas now.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who seizes a great idea .”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is hopeless, and it’s going down with the ship [fog horn + bubbles]. Now, I can completely accept that some people don’t have control over their outlook. If it’s possible to have the kinds of experiences described in Oliver Sacks’s book, Hallucinations, then it’s equally possible to have your brain create a kind of hopelessness that feels very real and inescapable. According to positive psychologists, though, hope is yet another mental habit that can be enhanced through practice, and it is distinct from general optimism. Miceli & Castelfranch write, “Being hopeful is regarded as more realistic. The hopeful individual recognizes that life may not work out as planned, yet maintains positive expectancy directed toward possible outcomes that hold personal significance.” For the last month, we’ve included a phrase for you to repeat at the end of each episode. This simple practice of massaging your identity can help you to see hope where it was hidden before. If you feel the kind of pervasive hopelessness that interferes with your will to continue living, please get psychological help at 1-800-273-TALK.

Today’s concrete challenge is to repeat the soundtrack at the end of this episode. It’ll play right after this break.

Before you go, repeat the following soundtrack, “I am the kind of person who is able to see possibilities that are realistic, yet require me to stretch.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

"Bubbling, Large, A.wav" by InspectorJ

Happiness, Hope, Optimism

Happiness & SWB What is Hope in Psychology + 7 Exercises & Worksheets

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is individual. How important is individualism to you? If you live in the United States, you’re likely to hold individualistic beliefs whether you realize it or not. Check if any of these sound familiar:

• Dependence on others is looked down on (think of middle aged people living with their parents or low-income people relying on government subsidies)
• Independence is prioritized (look no further than the phrase f-you money and the lust people have for it)
• The rights of individuals take precedence (consider how the amendments to the U.S. constitution are often a platform for individuals)

I’m not trying to convince you that individualism is wrong, just that we all hold implicit values whether we realize it or not. The recent Addams Family film makes the opposite, collectivism, appear trite and even creepy in its portrayal of cookie cutter people who want you to assimilate. I’d argue, though, that any push for individualism needs a recognition that the group is still necessary and valuable. At the same time, we can widen our definition of the group to include more people.

Today’s concrete challenge is to write or say the following soundtrack: “Humans are people just like me. Nationality and race are just ideas, and I will not let them separate me from others.” Are you feeling cozy and assimilated yet?

I’ll keep the music playing while you consider the implications of these ideas, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who is able to widen my definition of us.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Individualistic Cultures and Behavior

The Addams Family (2019)

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is ready. Are you ever hesitant to start something that you know you should? Recording episodes of this podcast is difficult for me because conditions have to be right. There can’t be anyone in my house because their noise is distracting and would show up in the background of the audio. I’ve moved my recording stuff out to the backyard shed a few times, but mowing season has started. The most frustrating part of the equation happens when I realize that it’s a quiet moment, but I just don’t want to get everything set up. The key here is to have things ready, and I’m sure you can see how this generalizes to anything else where the setup detracts from your desire to do the activity. Exercise is a classic example, and I heard a tip from Steve Kamb in his book, Level Up Your Life, to just wear your workout clothes to bed.

Today’s concrete challenge is to have things ready. What is it that you’ve not wanted to do recently? Is it cleaning your bathroom, mopping, making a nutritious meal rather than snacking? I promise that when the bottle of cleaner is sitting out with a rag on the top, you’ll find it easier to start cleaning.

If you want to commit, say the following phrase: “I will move things into position now.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who sets myself up for success.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Level Up Your Life: How to Unlock Adventure and Happiness by Becoming the Hero of Your Own Story by Steve Kamb

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is excuse. I took my daughter to school this week, and we heard people on the local radio station describe times that they’ve deceptively called out sick to work. It was fairly entertaining, but it brought to mind a situation from when I was maybe 19 years old. A friend had gotten me a ticket to see the band Weezer, and I had forgotten that I had agreed to help a guy hang cabinets on the same day as the show. I had a very clear decision. Ditch the work, which included leaving the guy trying to hang cabinets on his own, or follow through on my commitment. It was a little gut wrenching, but somehow my 19 year old self chose to forgo the Weezer show. I’ve still never seen them live, but I don’t regret the decision.

Today’s concrete challenge is to remove excuses. They are a coverup of the truth, and you’d only need them if you’re scared of the truth. You’re not, though. Excuses have become a social norm, but they leave people doubting your sincerity. When you tell someone that you cannot attend their event, just say, “I’m sorry; I can’t commit to that.”

If you want to commit to this practice, say the following phrase: “I will tell the truth today.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who doesn’t use the crutch of excuses.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is story. There’s something magical about a good story. Steve Jobs told the Pixar group that he was jealous of their work because their stories would endure, while his work would eventually find its way to a landfill. Indeed, Pixar stories are some of the most enduring, but what makes a good story? I recently heard an interview with Pete Docter, and my takeaway from his explanation of their process was that great storytelling requires the same ingredients as any other quality product: collaboration and endurance. If you don’t consider yourself a good storyteller, it’s probably because you haven’t done much of it. If you do tell a lot of stories but you feel that your listeners aren’t interested, it may be time to collaborate with other storytellers in a storytelling course. You can improve at anything.

Today’s concrete challenge is to share the story of you. Think back and identify one moment of your life that you feel is hilarious, tragic, mysterious, or dramatic. Write down an outline of the event and try sharing it with a loved one through storytelling. It may feel scary, but I think you’ll enjoy the thrill of the challenge.

If you want to commit, say the following phrase: “I will share one of my life’s stories.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who shares myself with others.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Steve Jobs by Walter Isaacson

Pete Docter: (People I (Mostly) Admire, Ep. 21)

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is choice. Now that we’re hopefully reaching the end of the pandemic, I’m getting nervous. I can feel the social obligations creeping back in. For a long year, everyone had a respite from the feeling that you need to be on the move every single day. Some choice was removed from daily life, and I enjoyed that part of 2020. With vaccines being widespread, choice about where to go and when has returned to our home, but I plan on applying some of what I learned from the limits of the last year.

Today’s concrete challenge is to choose some days and times that you will be still. Think back on practices that have become important to you and your family this past year. Preserve down time or family time in order to remain stable in the ever-increasing busyness of life. It’s coming. I can feel it.

If you want to commit, say the following phrase: “I will choose some times of rest for myself and my family.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who sees the value of rest.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Maybe Social Media Isn’t Making Teens Depressed, After All. And Here’s What Likely Is.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is tracking. I have a mixed relationship with my fitness tracker. I’ve had a Garmin wristband for over two years, but I’d be surprised if I’ve worn it half that time. While it’s interesting to see sleep patterns, heart rate info, and pace from runs, I think I struggle with what to do with that information. The most actionable is moving the pace of runs lower, but I think that’s where I end up abandoning the fitness band. I don’t want my goal of exercise to be an arbitrary number, and tracking performance data nudges me toward number goals.

Today’s concrete challenge is to consider your fitness goals and whether tracking will help you get there. Write down a tiny exercise habit that you have or want and then write a huge exercise goal next to it. One example is walking 10 minutes every day to running a 10k. A can help you get to B, and some people benefit greatly from tracking progress of the tiny habit. Some good apps for this are Coach.me and Strides.

If you want to commit, say the following phrase: “I will pair a small fitness habit with a large fitness goal and consider tracking.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who sees the connection between tiny habits and large goals.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Support this podcast at — https://redcircle.com/today/donations

Full transcript here 👋

11 Sites and Apps for Watching Documentaries Free Online 

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is normal, and we’re going to have to chisel this one down to a useful size [chisel sound]. This word is tricky only because we humans are so subjective in our thinking that we believe our norms should apply to everyone else. Have you ever said, “Kids these days are so different.”? Every older generation thinks that kids should do what they did, but why is your childhood the baseline for normal? Kahneman and Tversky’s availability heuristic explains why we think our life experience is the definition of normal; normality is just whatever memories jump to mind. That’s your normal.

Today’s concrete challenge is to experience someone else’s normal. Documentaries provide a great way to see and hear other peoples’ lives. I recently watched a film about the Hadza people of East Africa, and it helped me appreciate their perspective and way of life. The trick of normality is to realize that other people’s strange life could just as easily be yours if you were born into their group.

If you want to commit, say the following phrase: “I will find one documentary to watch today, or I’ll set a time to watch it.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who knows that my normal is not everyone’s normal.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Availability heuristic 

The Hadza: Last of the First (2014)

"Rock_Hammer_Chisel_01.wav" by dheming

Support this podcast at — https://redcircle.com/today/donations