Small Steps to Wellbeing
Because life is complicated enough and information is everywhere Small Steps is aimed at providing life relevant information in digestible episodes of only a few minutes at a time. Each episode also includes an experiment that can be tried out quickly, and replicated in most environments. I'm not trying to provide definitive answers, but want to stimulate listeners to explore multiple alternatives that resonate in their own search for understanding and purpose in life. Small Steps takes inspiration from my own experiences as a human experimenting with and exploring life, but also draws on my professional life as a walking therapist in the Netherlands and my readings into a variety of perspectives from eastern philosophy, stoicism and modern day perspectives regarding what it may mean to lead a fulfilling and human centered existence.
Episodes
19 episodes
Cognitive Fatigue - Perfectionism
Perfectionism can impact lives in many ways. It can also contribute to cognitive fatigue, and in this episode two potential ways in which perfectionism can increase cognitive fatigue are outlined and and exercise is provided to explore alternat...
Cognitive Fatigue - Idea Creation vs Editing and Refining
The brain works differently when creating an idea than it does when making finalizing decisions regarding that idea. While creation can be uplifting decision making can contribute to fatigue. But we can't and shouldn't avoid making decisions. S...
Cognitive Fatigue - The Efficiency Trap
We have the tools available to us now-a-days that can help reduce the amount of time we spend on many activities, and while this is generally a good thing it may create an unrealistic perception that we can get an increasing amount of activitie...
Cognitive Fatigue - Context Switching
This is the start of a series of episodes that dive deeper into potential factors that can contribute towards the experience of cognitive fatigue, which at best can leave us experiencing occasional brain fog or mental tiredness and at worse cou...
Cognitions - Identifying Hot and Cold Cognitions
What is going on inside your head today? Have a listen and understand a little more about the frequency of your thoughts, and learn about the concepts of hot and cold cognitions.
Awareness - What I knew about myself has changed
It is reasonable to accept that the person you are now is different from the person you were in the past, but how aware are you of the changes in your perspective, or attitude? Check out this episode and start questioning what may have changed ...
Seeking Support - From Friends and Family
We can't achieve everything on our own, so while learning to support yourself is critical there is reciprocal benefit to be found in asking for and receiving support from friends and family.
Awareness - Engaging the Senses
Today's episode is a small repeatable exercise encouraging you to engage your senses in the simple process of preparing and/or consuming some food or drink. The goal is to focus on how this mundane task is accomplished and improved by paying cl...
The Presence of Thought vs The Act of Thinking
Having a thought is distinctly different from the act of thinking about that thought. In this short step we explore the difference and explore ways of recognising the distinction.
Reflection Step - The Paths We Walk
Today's episode is an exercise that asks you to reflect on the past, present and future using the metaphor of paths created in the sand. Listen, and enjoy this short journey.
The Language We Use When We Refer To Ourselves
Language is foundational to the understanding of the world we inhabit, and we give labels to everything. We also use language to refer to ourselves, but have you ever really paid attention to what words you use to describe yourself? This small ...
Seeking Support - Supporting Yourself
Support can be witnessed throughout nature and is an important aspect of our own survival, but there is also value in both recognising and then replicating self support. Turning up for your own needs on a regular basis can provide the basis for...
Awareness - All I know, is that I know nothing
While we often take our knowledge for granted it can be useful to reflect on how we have come to form opinions or perspectives on the world, and how well these perspectives hold up if we are just willing to dig a little deeper.
How the Right Amount of Sleep can Improve your Day
Sleep is foundational in our day to day lives and optimal time spent in each of the sleep cycles can dramatically improve your day, or impede your progress.
Awareness - Groundhog Day
Same thing, different day feeling again? Well perhaps this episode can help you explore whether your days are as similar as they feel, or if differences can be found and appreciated.
Exercise - Breathing - 1-2 breathing pattern
This is the 1-2 breathing exercise. The pattern is breathing in for 3 seconds through your nose and breathing out 6 seconds through your mouth. You exhale twice as long as you breath in. Have a listen to find out more and follow along.
Breathing - How many breaths do you take?
We all have to breath, all day every day of our lives. But how much attention do we pay to this automated process and how many times do you breath on average per day? Check out this short episode to learn more.
Sleep routine - what is it, and why should you improve it?
So why is there value in establishing a routine? Well the biggest reason is that a regular sleep routine helps regulate our body’s internal clock—our circadian rhythm.Have a listen to see why this is important and what you can do to impr...