Dive into the complete episode list for Last 8% Morning . Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Pub. Date
Title
Duration
08 Feb 2022
The one habit that (takes the same amount of time as brushing your teeth but) will change your life
00:23:02
They say that we don't decide our lives. We decide on our habits which decide our futures.
So, it seems we need to be extra thoughtful what kind of habits we cultivate.
In today’s episode, we talk about a habit that takes the same amount of time as brushing our teeth, but has far more profound impact on our life.
“Mastering others is strength; mastering oneself is true power.” Lao Tsu
An ounce of practice is worth more than tons of preaching. Mahatma Gandhi
I've heard the stories. Like, Eric Clapton said he wanted to burn his guitar when he heard Jimi Hendrix play. I never understood that because, when I went and saw a great drummer or heard one, all I wanted to do was practice. Neil Peart
17 Feb 2022
What Zone do you live your life in?
00:23:02
Did you know there are 3 Zones that we commonly live our life in?
Are you aware of where you spend most of your time?
Are you aware of the consequences of where you spend your time?
In today’s episode, we talk about the 3 Zones we spend our time in and how that can act to differentiate our careers and our org’s success.
“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”- Abraham Maslow
22 Feb 2022
How To Manage Your Mind
00:26:15
Feeling stressed or overwhelmed with life?
Curious to find a way better deal with the challenges you face?
It is not by using mindfulness in the way that most people do: as a breathing exercise to calm the mind.
In today’s episode, we go deeper into the practice of mindfulness so that we can use it for the purpose it was created: to learn How To Manage our Mind so that we can transform our lives.
https://www.flipdapp.co/ This App can help you lock away distracting apps for complete focus.
https://www.youtube.com/watch?v=cDDWvj_q-o8 Video: If we could see inside other people’s hearts.
“The day the soldiers stop bringing you their problems is the day you stopped leading them. They have either lost confidence that you can help them or concluded that you do not care. Either case is a failure of leadership.” ― Colin Powell
To lead people, walk behind them.” - Lao Tzu
29 Mar 2022
Reissue: Building Our Mindfulness Practice
00:16:32
Feeling stressed by current events? It is not surprising given everything that is going on. Know you are not alone. This is not an easy time. But also know you have a choice in how you respond. In this episode, JP takes you through a walking mindfulness session to help focus you and bring energy and awareness to your day. Enjoy!
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
You want to build a great team. But you face lots of pressure and stress to deliver on deadlines and to manage change. And it is hard.
And people are burning out. What to do?
It is in these moments, when we are under pressure, when we need to be especially aware of how we show up.
Because it matters. It sets the tone for the teams we are on, it creates the culture, it affects important things like burnout, and whether people stay or leave.
In today’s podcast, I discuss the importance knowing how we show up.
So glad you are here.
Let’s walk!
"The words of the tongue should have three gatekeepers: Is it true? Is it kind? Is it necessary?" Arab proverb
"A smile or a panic will spread through a group of people far faster than any virus ever could. When you walk into the office or a negotiation, then, wash your bad mood away before you see us. Don't cough on us, don't sneeze on us, sure, but don't bring your grouchiness, your skepticism or your fear in here either. It might spread." Seth Godin
https://www.flipdapp.co/ This App can help you lock away distracting apps for complete focus.
“I have not failed. I’ve just found 10,000 ways that won’t work.” Thomas A. Edison
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” Michael Jordan
“Courage is not having the strength to go on; it is going on when you don’t have the strength.” Theodore Roosevelt
“Life is like riding a bicycle, to keep your balance, you must keep moving.” Albert Einstein
“You are never too old to set another goal or to dream a new dream.” C. S. Lewis
19 Apr 2022
The Science of Change Series. Episode 1: Why Change is So Difficult
00:25:41
Are you struggling to help people change?
Whether it is someone you work with or manage or someone at home, are you finding it challenging and frustrating?
It goes without saying that change is hard but a big reason most people struggle to help others change is because they do not understand what is going on at the brain level as people try to engage in change.
Over the next few episodes, we are going to cover the Science of Change series. In today’s podcast, I look at why change is so hard.
https://www.flipdapp.co/ This App can help you lock away distracting apps for complete focus.
“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” Charles Darwin
“Never underestimate the power of a small group of committed people to change the world. In fact, it is the only thing that ever has.” Margaret Mead.
28 Apr 2022
The Science of Change Series. Episode 2: What Most People Miss With Change: Managing The Invisible
00:25:09
Are you going through a big change at work and struggling to help people change?
Are you struggling with change yourself?
It goes without saying that change is hard but a big reason you struggle is because you are likely missing the most important part of change, something that is invisible to you.
In today’s podcast, I look at what you and most people miss when it comes to change and offer some ideas as an antidote.
“Everything should be made as simple as possible, but not simpler.” Albert Einstein
“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” Rumi
“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” Albert Einstein
07 May 2022
The Science of Change Series. Episode 3: The Misunderstanding Trap That Can Doom Change
00:23:14
Today we continue with our series on The Science of Change. Our focus today is to help you understand the trap that most people miss that can doom their best efforts to change. We don't want it to happen to you. Let’s walk!
“In human intercourse the tragedy begins, not when there is misunderstanding about words, but when silence is not understood.” Henry David Thoreau
“Progress is impossible without change, and those who cannot change their minds cannot change anything.” George Bernard Shaw
14 May 2022
The Science of Change Series. Episode 4: Where is your team on the change curve?
00:25:06
Today we continue with our series on The Science of Change.
Many times as you bring change in, you miss that what your people are going through is exactly what you went through when you first heard of or contemplated the change.
They are simply behind you in terms of time.
Most managers and leaders miss this, however, and endure the consequences.
Today, we focus on helping understand and manage the change curve that is a natural part of change
People change what they do less because they are given an analysis that shifts their thinking than because they are shown a truth that influences their feelings.” John P. Kotter
"Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not." Dr. Seuss
23 May 2022
The Science of Change Series. Episode 5: The Final Piece To Being Successful At Change: Edge, What It Is and Why it Matters
00:25:23
You need to change the organization because your industry is changing, and you are starting to fall behind. Or there is some other change required to be successful.
You have brought lots of heart – empathy and compassion – to your approach but you feel like change is not going as fast as you would like. What to do?
In this episode, I introduce you to Edge: that ability to stay resilient and gritty when things get tough and to keep believing in what you are doing, and to push your people to stay on task, and hold them accountable.
“Here's to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do.” Rob Siltanen
07 Jun 2022
Reissue: The Secret Hack To Deal With Conflict
00:23:25
You want to build great relationships at work, because you know how important it is to do so.
But you face conflict – everyone does, especially when under pressure. And it can get in the way of the health of these important relationships.
What to do?
In today’s podcast we talk about how we can handle conflict more effectively.
I offer you a secret hack that can help you build better relationships and great culture.
https://www.flipdapp.co/ This App can help you lock away distracting apps for complete focus.
For good ideas and true innovation, you need human interaction, conflict, argument, debate. Margaret Heffernan
Conflict is the beginning of consciousness. M. Esther Harding
Conflict is drama, and how people deal with conflict shows you the kind of people they are. Stephen Moyer
14 Jun 2022
Reissue: How To Manage Your Mind
00:27:57
Feeling stressed or overwhelmed with life?
Curious to find a way better deal with the challenges you face?
It is not by using mindfulness in the way that most people do: as a breathing exercise to calm the mind.
In today’s episode, we go deeper into the practice of mindfulness so that we can use it for the purpose it was created: to learn How To Manage our Mind so that we can transform our lives.
“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”- Abraham Maslow
28 Jun 2022
Reissue: What Differentiates Great Teams?
00:21:51
You work or lead a team and you want your team to thrive. You want to do great work. Make a difference for the people you serve.
But you are struggling; your team is not performing as well as they are capable of and you are wondering why.
What does it take to build a great team?
In this episode we explore what differentiates the great teams from the average.
"You read these management books that say, 'These are the hard things about running a company.' But those aren't really the hard things. The hard things are when you have to layoff half your company, or you have to fire your best friend. Or you have to figure out a way not to go bankrupt." Ben Horowitz
“Courage is the most important of all the virtues because without courage, you can't practice any other virtue consistently.” Maya Angelou
“Life shrinks or expands in proportion to one's courage.” Anais Nin
05 Jul 2022
Reissue: What to do when we amplify the negative?
00:21:46
We are facing the holiday season and we will be spending time with family and friends and others who we don't ordinarily spend time with.
And there is a chance, a high probability in fact, that we could become more negative, more triggered, more emotional than we would like to be.
What to do?
In today’s episode we talk about why our brain is programmed to amplify the negative and what we can do about it.
Let’s walk!
Interested in finding out what your personality type is when you face a Last 8% situation?
“The way to dissolve our resistance to life is to meet it face to face. When we feel resentment because the room is too hot, we could meet the heat and feel its fieriness and its heaviness. When we feel resentment because the room is too cold, we could meet the cold and feel its iciness and its bite. When we want to complain about the rain, we could feel its wetness instead. When we worry because the wind is shaking our windows, we could meet the wind and hear its sound. Cutting our expectations for a cure is a gift we can give ourselves. There is no cure for hot and cold. They will go on forever. After we have died, the ebb and flow will still continue. Like the tides of the sea, like day and night—this is the nature of things. Being able to appreciate, being able to look closely, being able to open our minds—this is the core of our practice.”
Pema Chodron
12 Jul 2022
Reissue: Taking The Long View
00:20:55
You have hit a setback in a relationship.
Maybe it is with a partner. Or a good friend.
Maybe it is with a son or daughter.
And it hurts. And it doesn’t seem to be getting any better. And it feels like you have no control over the situation. And you are feeling helpless and hopeless?
What to do?
That is the subject of today’s episode
Excited to be here? I certainly am.
Let’s walk!
Interested in finding out what your personality type is when you face a Last 8% situation?
"If there is any immortality to be had among us human beings, it is certainly only in the love that we leave behind. Fathers like mine don't ever die." - Leo Buscaglia
19 Jul 2022
Reissue: The Neuroplasticity of Thought
00:27:54
We often get caught in our thinking – hooked by the steady stream of emotions we experience and story’s that follow those emotions.
Does it matter that we hooked?
Beyond the fact that it is does not feel good to experience some of these emotions and thoughts in the moment, and if we are able to not let these emotions and stories seep out to impact others, does it matter that we experience these emotions and thoughts?
In today’s episode, we explore the neuroplasticity of thought and why it is one of the more powerful reasons why we practice.
Let’s walk!
Interested in finding out what your personality type is when you face a Last 8% situation?
“Life is a perpetual instruction in cause and effect.” Ralph Waldo Emerson
“Judge tenderly, if you must. There is usually a side you have not heard, a story you know nothing about, and a battle waged that you do not have to fight.” Traci Lea Larussa
26 Jul 2022
Reissue: The Science of learning Series: The 85% Rule
00:24:47
In today's podcast episode - the latest in our Science of Learning series - we address the best conditions for effective learning to take place.
You might be looking to develop a new skill, may it be a "hard skill" like technical writing, a skill related to people management or coaching skills. You may be a teacher, a professional in the Learning & Development industry or simply someone who wants to expand their knowledge and expertise. What can you do to create the best conditions for learning? And how does the concept of 85% - the title of today's episode - come into play?
We talk about all of this in today's show.
Let’s walk!
Interested in finding out what your personality type is when you face a Last 8% situation?
“We now accept the fact that learning is a lifelong process of keeping abreast of change. And the most pressing task is to teach people how to learn.” Peter Drucker
“I am not afraid of storms for I am learning how to sail my ship.” Louisa May Alcott
“There is no end to education. It is not that you read a book, pass an examination, and finish with education. The whole of life, from the moment you are born to the moment you die, is a process of learning.” Jiddu Krishnamurti
02 Aug 2022
Reissue: The Single Greatest Effect on Our Children
00:20:09
You want to have a positive impact on the young people in your life, whether it is your own children or the young people you influence.
So, you worry; you worry about whether they are eating well, exercising enough, growing the right skills, getting into the right schools, being influenced by the right friends, in a relationship with right girlfriend or boyfriend. And on and on...
But you are looking in the wrong place.
In today’s episode, I look at what has the single greatest effect on our children.
Let's walk!
Interested in finding out what your personality type is when you face a Last 8% situation?
https://www.flipdapp.co/ This App can help you lock away distracting apps for complete focus.
“I have not failed. I’ve just found 10,000 ways that won’t work.” Thomas A. Edison
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” Michael Jordan
“Courage is not having the strength to go on; it is going on when you don’t have the strength.” Theodore Roosevelt
“Life is like riding a bicycle, to keep your balance, you must keep moving.” Albert Einstein
“You are never too old to set another goal or to dream a new dream.” C. S. Lewis
16 Aug 2022
Reissue: How Do You Show Up When You’re Under Pressure?
00:23:49
You want to build a great team. But you face lots of pressure and stress to deliver on deadlines and to manage change. And it is hard.
And people are burning out. What to do?
It is in these moments, when we are under pressure, when we need to be especially aware of how we show up.
Because it matters. It sets the tone for the teams we are on, it creates the culture, it affects important things like burnout, and whether people stay or leave.
In today’s podcast, I discuss the importance knowing how we show up.
So glad you are here.
Let’s walk!
"The words of the tongue should have three gatekeepers: Is it true? Is it kind? Is it necessary?" Arab proverb
"A smile or a panic will spread through a group of people far faster than any virus ever could. When you walk into the office or a negotiation, then, wash your bad mood away before you see us. Don't cough on us, don't sneeze on us, sure, but don't bring your grouchiness, your skepticism or your fear in here either. It might spread." Seth Godin
“The most difficult thing is the decision to act!”
Amelia Earhart
“It is not because things are difficult that we do not dare; it is because we do not dare that things are difficult”
Seneca the Younger
“Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step.”
Lao Tzu
13 Sep 2022
Reissue: What Zone do you live your life in?
00:23:02
Did you know there are 3 Zones that we commonly live our life in?
Are you aware of where you spend most of your time?
Are you aware of the consequences of where you spend your time?
In today’s episode, we talk about the 3 Zones we spend our time in and how that can act to differentiate our careers and our org’s success.
“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”- Abraham Maslow
18 Oct 2022
Season 5 Opening Episode: What Needs To Be True?
00:22:35
Ever wondered what it takes to be successful? Or, happy? Or, build a great team and organization?
I do, every day!
And while the answer is multi-factorial – there are many answers - today, I give you an anchoring question to help you get pointed in the right direction. One that you can use to lead yourself, your team or your organization. You will also learn what an anchoring question is!
This is the start of Season 5 and I couldn’t be happier to be back with you. Welcome to the Last 8% morning podcast!
"Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.”—Christopher Robin to Pooh, A.A. Milne
25 Oct 2022
You Cannot Read People
00:22:35
Are you struggling in a relationship?
Whether it is someone you work with or someone at home, are you finding it challenging right now?
It goes without saying that being in relationship is hard, but a big reason people struggle is because of the Big Misconception.
The Big what?
It is one of the fundamental reasons you struggle in your relationship at work and at home and is what we will be focusing on in today’s podcast.
As leo Tolstoy 'Everyone thinks of changing the world, but no one thinks of changing himself.'
03 Nov 2022
Later Is Now
00:22:35
Have you found that you are working hard but not finding the time to do enough of the things you enjoy? Like taking that vacation, or going out to see friends, or going for a walk on a beautiful day?
Do you feel guilty when you engage in these non-work activities and think: I should be working right now, or at least I should be more productive than this? If this true for you, know you might be getting caught in More Time Later Trap, a trap that insidiously depletes us of our enjoyment of life’s pleasures.
The good news? We can do something about it – the topic of today’s episode. Let’s walk!
“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for a newer and richer experience.” Eleanor Roosevelt
“Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive.” Harold Whitman
22 Nov 2022
The One Thing You Can Do To Cut Your Mortality by 50%
00:20:30
Are you finding you are burning out? Feeling the strain from all the change going on in your organization? Feeling stressed by relationships where there is struggle? Are you worried about how it is affecting your health?
Did you know that there is one simple thing you can do that a recent study found will decrease your mortality by 50%?
This is the topic of today’s episode. Let’s walk!
All truly great thoughts are conceived while walking. Friedrich Nietzsche
It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable. Socrates
An early-morning walk is a blessing for the whole day. Henry David Thoreau
01 Dec 2022
What’s At Stake In Last 8% Situations?
00:26:04
Every day, you face many difficult situations: it could be in challenging relationships or when you face change in your personal life or career.
How you deal with these difficult situations, how you handle them, will mark your life and become a differentiator on so many levels.
In today’s episode, we talk about what’s at stake when you face the difficult situations that are known as Last 8% situations, those that can affect your reputation, career and relationships, and what to do about it.
Excited to be here? I certainly am!
Let’s walk.
"Courage doesn't happen when you have all the answers. It happens when you are ready to face the questions you have been avoiding your whole life." ― Shannon L. Alder
Courage is not simply one of the virtues but the form of every virtue at the testing point, which means at the point of highest reality. " ― C.S. Lewis
"He who jumps into the void owes no explanation to those who stand and watch." ― Jean-Luc Godard
22 Dec 2022
2022 Year Review: What’s Going Well?
00:20:23
Are you feeling stuck?
Is part of the problem that you are feeling overwhelmed with all that you are doing and feeling too busy to look up, take your breath and consider how things are going?
A good practice at the end of the year is to look back and reflect on how the year went. This is part of what helps us course correct. But it is important to make sure we focus not just on the negative but also on the positive.
Given we are at the end of 2022, in this episode we give you a little exercise that you can do with your team, partner, family, to help you catch lessons from 2022 and build on the good stuff.
Let’s walk!
The range of what we think and do is limited by what we fail to notice. And because we fail to notice that we fail to notice, there is little we can do to change; until we notice how failing to notice shapes our thoughts and deeds. - Ronald Laing
We often spend so much time coping with problems along our path that we only have a dim or even inaccurate view of what’s really important to us. - Peter Senge
The real act of discovery consists not in finding new lands but seeing with new eyes. - Marcel Proust
If you want to build a ship, then don’t drum up men to gather wood, give orders, and divide the work. Rather, teach them to yearn for the far and endless sea. - Antoine de Saint-Exupery
05 Jan 2023
Using the Science of Goal Setting to Build a Better Life Episode 1
00:23:19
Are you wanting to be effective, get stuff done, maybe get in shape – take control of your life, but are finding that, instead, it seems you are losing focus, procrastinating, maybe feeling aimless or unmotivated and becoming frustrated? Well, you are not alone. It is so common that we have good intentions to do well, to be productive but fall off the horse, lose focus and have trouble getting going again.
In this opening episode of The Science of Goal Setting to Build a Better Life, we provide you with an approach to start anew, a plan to help you build momentum and create the kind of relationships, life and career you want. We have used this approach with Olympic athletes for over 20 years. But you don’t need to be an athlete to benefit. You just need to be someone who wants to use the challenges they face as an opportunity to create a better version of themselves.
Let’s walk!
09 Jan 2023
Using the Science of Goal Setting to Build a Better Life Episode 2
00:24:23
Have you lost momentum? Not as focused as you want to be? Falling into old habits that are not serving you? Feeling unmotivated and becoming frustrated? Well, you are not alone. It is so common to have moments like this when you feel like you are not living like you want to, not achieve all that you can.
In this episode, the second episode of the The Science of Goal Setting to Build a Better Life series, we continue our journey of creating a plan to start anew, build momentum and create the kind of relationships, life and career we want. In this episode we dig into our story, bringing awareness to key parts of our life to better understand ourselves and set us up for success going forward.
Let’s walk!
“You are never too old to set another goal or to dream a new dream." - C.S. Lewis
“What you get by achieving your goals is not as important as what you become by achieving your goals.” - Henry David Thoreau
“Some of us have great runways already built for us. If you have one, take off! But if you don’t have one, realize it is your responsibility to grab a shovel and build one for yourself and for those who will follow after you.” - Amelia Earhart
“To get The Science of Goal Setting to Build a Better Life Worksheet where you can have full access to all of the questions and exercises found in this series, please go to Last 8% Project Facebook group.
16 Jan 2023
Using the Science of Goal Setting to Build a Better Life Episode 3
00:25:48
Feeling like there is something missing from your life? Feeling like you could benefit from getting clear on what you most want out of life? Not sure where to start?
In this episode, the 3rd in our The Science of Goal Setting to Build a Better Life series, we think 3 years out and craft a plan about what we want our life to look like so that we know what our North Star is and we can build goals that help us take action.
Let’s walk!
“To get The Science of Goal Setting to Build a Better Life Worksheet where you can have full access to all of the questions and exercises found in this series, please go to Last 8% Project Facebook group.
The biggest breakthroughs in consciousness occur when things are difficult; when we have a choice to fall to the worst of ourselves or rise to the best of ourselves. - Yehuda Berg
Too many times, the majority of people choose to limit their own power and potential because they have not allowed themselves the opportunity to see the big picture of what can truly be theirs in life. - Mark Eriksson
23 Jan 2023
Using the Science of Goal Setting to Build a Better Life Episode 4
00:28:26
Ready to start setting more detailed goals? Not sure how to do it or where to start?
In this episode, the 4th of our The Science of Goal Setting to Build a Better Life series, we go deeper into crafting our plan. We move from the work we did on our 3-Year Best Life Story to building our 1-year Plan to our 3-Month Focus to finally what we call our '1-Goals'.
So we move from a wider, longer perspective to a narrow, shorter perspective so that we have a clear understanding of what will guide out activities for our next 3 months.
Let’s walk!
“To get The Science of Goal Setting to Build a Better Life Worksheet where you can have full access to all of the questions and exercises found in this series, please go to Last 8% Project Facebook group.
We all die. The goal isn’t to live forever. The goal is to create something that will. Chuck Palahniuk
03 Feb 2023
What People Get Wrong About Culture
00:20:14
You want to create a great team or organization.
But you are facing the challenge of a whole bunch of new people in your organization and on your team and so people are feeling disconnected – they don’t know each other. You are also needing to navigate a return to a hybid office of some sort where people can connect but people are resisting .
What to do?
In a word, culture. But culture is often misunderstood.
Today, we discuss the biggest misconceptions people have about culture so you can use culture as the antidote it is to help your team and organization thrive.
“Culture is a pattern of shared basic assumptions invented, discovered or developed by a given group as it learns to cope with its problems of external adaptation and internal integration.
- Edgar Schein
“If you are lucky enough to be someone’s employer, then you have a moral obligation to make sure people do look forward to coming to work in the morning.”
In today's session, Dr. JP Pawliw-Fry will use the B.I.G. structure and explore the idea of the day: Movement. He'll describe new research on what scientists call 'hope molecules' or myokines, and how they impact our brains in three fascinating ways, which we can leverage to take on Last 8% situations.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
22 Mar 2020
How Mindfulness Affects the Brain
00:16:40
Today's session uses the B.I.G. structure for the podcast. Our idea of the day will be Mindfulness, accompanied with some basic instructions and how it affects neuropathways in the brain.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
23 Mar 2020
What is Emotional Intelligence and Why Does it Matter Now?
00:16:32
Facing a Last 8% situation like COVID-19 stirs up strong emotions in us like fear and anxiety. It is in these moments that we need Emotional Intelligence more than ever. In this episode of Last 8% Morning, we follow our B.I.G. structure and explore the idea of the day: Emotional Intelligence, what it is and why it matters.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
23 Mar 2020
Being Your Best In The Moment: SOS
00:20:50
Have you ever been so shocked by something someone said to you that you could not reply in the moment? Have you ever agreed to something that, on reflection, you wondered what am I doing, why did I say yes?
In today's session, JP describes a powerful tool, the SOS, that is designed to help you respond versus react in your most challenging moments by helping you manage your brain and increase your impulse control.
To be our best when we face Last 8% situations requires a transformation, requires us to change if we are going to meet these challenges. But change is never easy.
We cannot just will ourselves to change our behavior. We need to anchor it in a deeper core belief about who we are. Why? Because it very difficult to do things that are out of alignment with how we see ourselves and who we believe we are. We can be easily thrown off when we are trying to do or try something new, when we are attempting to transform ourselves.
The key to transforming ourselves is creating a new identity first. To change our behavior for good, we need to see ourselves differently, we need to start believing new things about ourselves,
During today’s podcast we are going to craft an imperfect Identity Statement that we will use within our Last 8% Morning routine. We are going to revisit this statement many times and, in fact, this repetition might drive you a little crazy. But it is important that we do this because it will allow us to burn new neuropathways into our brain.
These neuropathways and this identity statement will anchor us and enable us to be more confident, less stressed and less sensitive to the Voice in Our Head (VOH) as we face our most challenging Last 8% situations.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
18 Mar 2020
Start Here: Introducing the Last 8% Morning
00:07:49
Welcome to the Last 8% Morning, a routine that combines Movement (walking) + Mindfulness + Mental training exercises. Developed over the past two decades by host Dr. JP Pawliw-Fry, he has taught this routine to Olympic athletes, corporate clients and the US Navy / Army. In a time of unprecedented change, follow the Last 8% Morning to better equip your Emotional Intelligence to face the challenges of the day. Join us on Facebook in the Last 8% Project, a community offering resources and support in this challenging time, linked here https://www.facebook.com/groups/thelast8project.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
01 Apr 2020
ETA: A Power Tool To Manage Difficult Emotions
00:20:14
What do you do when you feel overwhelmed? When it feels like your very foundations are moving beneath you? In today’s session, JP describes ETA, a powerful strategy for when we feel hooked by strong emotions -- such as those many are experiencing due to the Covid-19 pandemic. ETA is a tool that you'll want to practice until it becomes second nature and is ready to be deployed when you feel most challenged.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
03 Apr 2020
Why Make Your Bed?
00:18:39
Our idea of the day in today’s podcast is: why make your bed? Why might there be value in taking the 2-3 minutes it takes to make your bed when you get up? JP’s shares what he learned working with the US Navy and Army and Navy Seals around why might it have a positive effect on your life and day.
Most believe we feel emotions - but that isn't the case. The brain and the body both don't feel emotions; they only receive two specific inputs. In this podcast, JP will discuss how the brain 'makes' emotions and what that means for our ability to control and manage them.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
08 Apr 2020
Strengthening Identity to Anchor Us in Difficult Moments
00:18:53
In this session, we strengthen our identity and set out our goals for the day.
Today's focus will be a body scan, which is a mindfulness exercise, where we move through our body, bringing awareness to whatever sensations are preset.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
13 Apr 2020
How To Stop People From Treating You Poorly
00:20:06
Do you often find yourself at a loss when someone puts you down, shuts you down or lets you down? Are you often not sure what to say in that moment? If that is the case, then this session is for you. JP outlines a 3-point plan for to help you stop people from treating you poorly.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
15 Apr 2020
Using Visualization: Part Two of Stopping People From Treating You Poorly
00:19:16
In today’s podcast, JP introduces you to visualization, the powerful tool he has practiced with Olympic athletes and leaders in organizations for many years, which helps us develop any skill. Using this visualizing tool will help you intervene when people are treating you poorly.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
20 Apr 2020
Anxiety Week Part One: A Crucial Insight to Set You Free
00:19:16
In today’s session, JP begins Anxiety Week by examining what anxiety is, how it differs from fear, and specifically,howone crucial insight about anxiety can help free you from its clutches.
If you want to get more resources and hear JP live, please sign up for our Facebook Group, Last 8% Project, at https://www.facebook.com/last8morning.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
22 Apr 2020
Anxiety Week Part Two: Managing Anxiety By Interrupting The Loop
00:17:44
In this session, JP walks you through a step-by-step approach to interrupting the loop of anxiety that we can all get stuck in. Through this, you will develop a wiser relationship with your physical sensations, emotions and thoughts.
If you want to get more resources and hear JP live, please sign up for our Facebook Group, Last 8% Project, at https://www.facebook.com/last8morning.
Are you finding yourself more irritable than you want to be? Do you sometimes get tired of not being able to relax and enjoy more of your moments?
This is Anxiety Week, and today we are going to build tools to manage anxiety so that you can enjoy more of your moments, and so you manage your anxiety every day and in your more difficult Last 8% Moments.
In order to conquer anxiety, we need to learn how our mind works. We need to become students of human behavior, starting with ourselves!
We need to bring a curiosity to our experience, about how our brain works so that we can see more intimately what goes on in us in order to take steps the necessary to change them. Here is one the most important things I have learned over the years:
We push things away we do not like we attracted to things we do like
Big insight, right? But it is true. We are taught from an early age to change our situation if we are not comfortable.
The problem comes when it becomes our habit: that we have to change whenever we are uncomfortable.
Why? Because we end up in a constant to-ing and fro-ing trying to get things, just right. But the problem is that things are infrequently, just right.
Sometimes they are not very comfortable at all — and sometimes they are just neutral.
And, what do we do? We try to make it more comfortable or we try to change it so it is more interesting. I get a kick out of seeing people who are stopped at traffic light who can’t just sit there, no, they need to look down at their phone because having things be neutral is insufferable. If you are one of these people, just know you have lots of company, including me.
Why do I make this point?
Because when it comes the strong physical sensations, emotions or thoughts we experience with anxiety, we can habitually react to them. We don’t want to feel them, and we try to push them away.
When this happens internally — we can end up in the loop I talked about in the first podcast of Anxiety Week.
We need to find a way to interrupt the loop. We need to learn to be in wiser relationship with things that don’t feel good. How do we do that? Where do we start?
We need to understand our triggers, and these can come from both inside and outside:
External — a person, or a situation or being in a certain environment
Internal — thoughts about a future event or thoughts about something we haven’t finished, or body sensations, or emotions
Think about it for yourself — what are your triggers? Now that you know your triggers — take a moment and see where you feel anxiety in your body most strongly.
Where do you feel it most in your body?
How do these sensations feel like? Just bring a curiosity to them. Without trying to change them.Think about in terms of two barometers of pleasant, unpleasant or calm, not calm.
Even right now, you might be feeling some of the strong sensations just from thinking about them — now take a breath right into this part of that body, right where you feel these sensations most acutely.
Be curious about how it feels to breathe into this area.
Remember we are not trying to change anything. Just try watching it, bringing non-reactive, non-judgment to these sensations.
Anxiety Week Part Three: The Ultimate Strategy to Conquer Anxiety
00:25:03
Are you tired of feeling anxious? Tired of getting worn out by your thoughts?Ready to get a good night’s sleep? Whether you have a lot of anxiety or a little, in today’s session, JP brings the week of podcasts together to give you one overall strategy to help you conquer anxiety.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
27 Apr 2020
A Few Worthy Things: Focusing on What Matters
00:14:14
Do you sometimes find that you let the little things get in the way of how you want to live? Do you sometimes feel stretched and unable to get anything done or do anything particularly well? In today’s session, a reminder of what matters and a challenge for each of us, to really look at the choices we are making.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
29 Apr 2020
Using Identity As An Anchor
00:16:37
In 20 years, how do you want people to remember how you showed up during COVID-19? In this session, JP walks you through a step by step approach to strengthening identity in order to help you be your best in your more difficult, Last 8% moments.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
01 May 2020
Coping with Social Isolation
00:19:22
Are you struggling spending so much time on your own during COVID-19? Are you feeling strong emotions or irritable or lethargic? In this session JP offers a three-point-plan to help you cope more effectively with social isolation.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
04 May 2020
Choosing Acceptance: Key Part of the ETA Emotional Intelligence Strategy
00:18:00
In today’s session, JP describes what it means to choose acceptance, a critical part of the ETA strategy. Acceptance - rather than being a passive approach to the challenging situations we face - is, instead, an active and wise path to meeting our Last 8% situations.
In today's episode, JP shared this Rumi poem:
The Guest House
This being human is a guest house. Every morning a new arrival.
A joy, a depression, a meanness, some momentary awareness comes As an unexpected visitor.
Welcome and entertain them all! Even if they’re a crowd of sorrows, who violently sweep your house empty of its furniture, still treat each guest honorably. He may be clearing you out
for some new delight.
The dark thought, the shame, the malice, meet them at the door laughing and invite them in.
Be grateful for whoever comes, because each has been sent as a guide from beyond.
— Jalaluddin Rumi
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
06 May 2020
Maybe Good, Maybe Bad, Who Knows: How to Stay Open When Things Get Tight
00:18:43
Are you struggling to make sense of a difficult situation? Are you finding yourself stuck or becoming reactive? In today's session, JP recalls an old teaching he learned in a monastery thirty years ago - a teaching that brings clarity to the challenging moments we face.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
As you listen along to the Last 8% Morning podcast and practice mindfulness, movement and mental training, are you wondering: what is a Last 8% situation anyway?
In today session, we are going to describe what a Last 8% situation is, where the concept came from and why it is important to our success and wellbeing right now.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Moving from 'My' to 'The': A Key Part of The ETA Emotional Intelligence Strategy
00:17:25
Do you sometimes find you can’t stop ruminating about a past moment? Or worrying about a future event? Do you get caught in the loop of your thoughts and don’t know what to do?
In today’s session, we are going to build more detail into the ETA tool, specifically moving from 'My' to 'The'. This will help you become less attached to your thoughts, emotions and physical sensations -- which can help get you out of the loop of anxiety that can cause suffering.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
18 May 2020
Building Courage: The Hero or Heroine’s Journey Part One
00:17:51
Are you struggling with a difficult decision you need to make or a challenging conversation you need to have or any difficult situation in your life? Do you sometimes struggle to understand why you seem to face more of these difficult moments in your life than others?
Today, we describe a bigger picture within which you can understand the challenges you face. Something that might give you more energy and provide more meaning and keep you loose and agile as you search for ways to meet these challenges. Because, after all, these are not easy situations you are facing.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
20 May 2020
Making the Choice: The Hero or Heroine's Journey Part Two
00:16:28
Do you sometimes wish you were more courageous when facing your most challenging moments? Are you interested in becoming more powerful in these moments?In Part Two of The Hero / Heroine’s Journey Week, we bring some awareness to a choice we can make. In this episode, we discuss that not recognizing this choice can cause us to become passive, rigid and unable to form our best response. Which of course doesn’t fit with being a Last 8%er!
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Welcome to the Last 8% Morning. This is JP Pawliw-Fry. It's great to be with you today. In today's session, Do you sometimes wish you were more courageous when facing your more challenging moments? Are you interested in finding ways you can be more powerful in these moments? This is the second session of the hero's journey week where the heroines journey week, and today we're going to talk about bringing some awareness to a choice we each have and how not recognizing we have this choice can cause us to become passive and rigid Unable to form our best response, which of course doesn't fit with being a Last 8%er. Let's walk. So out and walking What a gorgeous day feeling their feet on the ground. Standing tall fueling our body as we walk, fueling our belly rise and fall. Walking around and feeling grateful for the day if you're new to Last 8% Morning. We integrate movement, mindfulness and mental training exercises. Why so we can build the skills necessary to be our best to transform through our most difficult moments, what we call last 8% moments. So we follow a big structure, we make our bed that's one of the B's and now we're just paying attention to our belly and our body. That's the next B's. That's the mindfulness of just being present with what is as we walk. So feel your feet on the ground. Belly rising, belly falling. Now just actually moved Head to toe. Let's do a full body scan using our two barometers. So parameter one is pleasant to neutral to unpleasant. So just scan your whole body sensing where you feel neutral, no real sensations and now too pleasant and now too unpleasant. In the Last 8% morning we work at being more in our body for so many reasons. Now let's move to the second barometer. Calm neutral to not calm again. Where do you feel just neutral, no real sense of calm or not calm. Now, where do you feel calm in your body. And now check in for any sensations that are not calm or worked up or what we would call high arousal. Again, importantly, we're not trying to change anything, we're just trying to be present. We're trying to build a wiser relationship with whatever it is that we experience. We're building a muscle to be with ever more uncomfortable ever more difficult situations because there is gold in our last 8% situations. So feeling our feet on the ground, walking, standing tall and moving from mindfulness of belly and body, the bees in our big structure to mindfulness of the idea of the day. As you face the big challenges in your life, the difficult decisions, difficult conversations, what we call last 8% situations. I'd like you to reflect for a moment on this question. Are you approaching these as a victim or as a hero or heroine? Today I want to mak
23 May 2020
BONUS EPISODE: 5-Minute Sitting Meditation
00:06:04
Are you looking for something to help you become a bit more grounded in 5 minutes? A small dose of mindfulness? Are you finding it difficult to swing 15 minutes today for our usual walking sessions? Then take a listen to this short 5-minute mindfulness session.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
22 May 2020
What You Can't Do Without on Your Journey: The Hero or Heroine’s Journey Part Three
00:17:45
In this week, we've explored how we can use our most challenging situations as opportunities to transform ourselves, to become the people we want to become. Today, we talk about the two things we need to transform: other people and specific skills of emotional intelligence.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
25 May 2020
Emotional Contagion: How People Impact Us Far More Than We Realize
00:16:37
On Friday's episode, we talked about how we need other people when we work towards self-transformation. On today’s episode, it's all about being thoughtful in who we choose to be around: they have a far greater impact on us than we realize, both positively and negatively. In the midst of the COVID-19 pandemic, panic and fear can spread like a virus. We’re responsible for paying attention to the moods of those around us, as well as our own. When we surround ourselves with positive people, it compounds in payment over and over again.
Summary:
Dr. Pawliw-Fry walks the listener through a mindfulness exercise. Thinking about your body, he leads the listener to start by focusing on neutral feelings, turning to unpleasant feelings, and finally resting on pleasant feelings.
He urges the listener to pay attention to what they actually feel. Emotional intelligence rests on this structure.
Dr. Pawliw-Fry reminds the listener of (and welcomes new listeners to) the B.I.G. mindfulness structure. This consists of focusing on Belly/Body, Idea of the Day/Strength and Identity, and Goals/Gratitude.
Emotions are infectious.
Our biology prefers negative emotions as a survival mechanism.
We mirror the emotions of others, even if we don’t realize it.
Each happy friend we have increases our happiness by 9%. We need more happy friends!
Pay attention to the people in your life. How are their emotions impacting you?
Feel gratitude for the infectiously positive people we’ve been blessed with in our lives.
Key Takeaways:
01:55 — Movement, mindfulness, and mental training exercises are key to capitalizing on emotional intelligence.
04:00 — Something incredible happens when we pay attention to our physical sensations.
06:00 — A joint study at Harvard found that the most emotionally-excitable person (whether positive or negative) in a group of three can affect the emotions of the other two in only 30-seconds—even without saying a word.
06:50 — Negative emotions are more infectious than positive ones.
08:15 — Unconscious muscle movements actually trigger corresponding emotional reactions in the brain.
10:15 — We can unwittingly “catch” emotions, often to the detriment of our personal and professional lives.
11:20 — A lack of self-awareness, along with habit, makes avoiding unhappy people difficult.
14:00 — Think of specific people who contribute to your emotional wellbeing in a positive way, and be thankful for them.
15:50 — “Let us be grateful to the people who make us happy. They are the charming gardeners who make our souls blossom.” — Marcel Proust
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
27 May 2020
Strengthening Identity to Build Resilience
00:21:56
Do you get overwhelmed and sometimes stop when facing Last 8% decisions, conversations or situations? Do you wish you were a bit more resilient in the face of setbacks? In today’s session, we strengthen our identity statement to build resilience so that we can stay strong even when we grow tired as we face our challenging moments.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
29 May 2020
Building The Muscle of Resilience: Three Strategies
00:20:55
Are you hitting lots of setbacks in your life right now?Is it getting you down? Today we describe three things we can do immediately to help you become more resilient. These three strategies can help you stay in the game even when you feel like you might be losing hope.
Expect Pain
Don’t Hide Your Pain – Share Your Pain.
Ask yourself - Is what I am thinking or doing helping me right now?
Quotes: Buddha: "There is no more self contradictory concept than that of idle thoughts. What gives rise to the perception of a whole world can hardly be called idle. Every thought we have either contributes to truth or illusion."
Dietrich Bonhoeffer: “We meet a saints not as sinners, but sinners is what we are. Because we meet a saints not as sinners, we are alone with our sin. And he who is alone with his sin is utterly alone."
We will hit setbacks when we face Last 8% moments. It is inevitable. It will stir up strong emotions, which is why we need to be more tender with ourselves. When we make a mistake, we sometimes think we need to be hard on ourselves to bounce back quicker, thinking that it will help us be stronger, but just know, that just the opposite is true.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
It's rainy here in Ontario and sometimes going for a walking meditation isn't possible. Sitting meditation does the trick, and helps us become more grounded and focused. In today's bonus episode, JP leads you through 10-minutes of meditation.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
01 Jun 2020
The Myth of Pressure: Performing Under Pressure Week Part One
00:19:46
Do you sometimes get overwhelmed before a big moment and can’t think clearly?Are you sometimes filled with thoughts of doubt before a big moment?Do you wish you walked into your pressure moments with more confidence?This is Part One of Performing Under Pressure Week, where we examine the myth of pressure, an insight so very important to understand if we are going to walk into our big moments with the kind of courage and confidence that will help us deliver under the most intense pressure.
If you are new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that get in our way.
BIG
Summary:
JP Pawliw-Fry walks the listener through a mindfulness exercise. Thinking about your body, he leads the listener to start by focusing on neutral feelings, turning to unpleasant feelings, and finally resting on pleasant feelings.
He urges the listener to pay attention to what they actually feel. Emotional intelligence rests on this structure.
JP reminds the listener of (and welcomes new listeners to) the B.I.G. mindfulness structure. This consists of focusing on Belly/Body, Idea of the Day/Strength and Identity, and Goals/Gratitude.
He speaks about the myth of pressure, showing the research of how there is no such thing as a "clutch performance."
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
03 Jun 2020
Crisis vs. Opportunity: Performing Under Pressure Week Part Two
00:18:34
Are you feeling increased pressure these days? Are you affected by the amount of change and challenge in your environment? Are you feeling the need to perform in not the easiest of conditions? This is part two of Performing Under Pressure Week, where we will examine how we look at pressure, what’s known as our default appraisal of pressure - and how this default appraisal – this way we look at pressure - has a huge impact on our ability to deal with pressure.
If you are new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that get in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
05 Jun 2020
The Power of A Bigger Perspective: Performing Under Pressure Week Part Three
00:14:14
To perform under pressure, sometimes we need to be out of the moment. Say what now? Yes, there are times we must take ourselves out of the moment and see it from a bigger perspective, to take the long view. When we cannot see this greater perspective, we can become stuck, and unable to see the moment for what is really is. With this broadened perspective shift, we walk into our big moments ‘looser’, less tight, realizing that this is not our one and only opportunity to be successful. And when this happens, we deliver under the most intense pressure conditions.
This is Performing Under Pressure Week, where we will do our best to give you insights and tools so you can walk into your big moments with more courage and confidence and deliver under the most intense circumstances.
If you are new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that get in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
____ # Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
08 Jun 2020
Breaking Ourselves Open, Facing the World As It Is: Part One of Finding Our Voice Week
00:16:43
We’re going to do something different this week. In Finding Our Voice Week, we will use these three podcasts to reflect and pause on our response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression. It may seem strange for a morning routine to venture into what follows but know: our mission is founded on the belief that we are all capable of personal transformation. Indeed it is only by facing the difficult that we can transform, and it is only personal transformation that can help us see clearly and make change happen in society. We start today by facing the world as it is and seeing if we can use that to break us open to move from being non-racist to anti-racist. Moving from education to action, we look to Justice in June, an amazing guide put together by Autumn Gupta with Bryanna Wallace: https://docs.google.com/document/u/2/d/1H-Vxs6jEUByXylMS2BjGH1kQ7mEuZnHpPSs1Bpaqmw0/mobilebasic?fbclid=IwAR27Hbl0fWAHrWQVo1JFSmeN-7InRVgH8Ljm1YRATGj-9mMgQ-o3o_RZ5j0
If you are new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that get in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
____ # Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
10 Jun 2020
Why Defensiveness Stops The Conversation: Part Two of Finding Our Voice Week
00:18:37
In today's session, we talk about why some of us become reactive and defensive in the face of tough conversations around race, shutting down our emotional intelligence and mindfulness skills, and what it means to have tough conversations with ourselves - especially the conversations where we become defensive, reactive or avoidant.
We’re going to do something different this week. In Finding Our Voice Week, we will use these three podcasts to reflect and pause on our response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression.
It may seem strange for a morning routine to venture into what follows but know: our mission is founded on the belief that we are all capable of personal transformation. Indeed it is only by facing the difficult that we can transform, and it is only personal transformation that can help us see clearly and make change happen in society.
If you are new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that get in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
____ # Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
12 Jun 2020
Taking Action: What the World Needs Each of Us to Do, Part Three of Finding Our Voice Week
00:25:40
In today’s session, our third in the series, we discuss how to take action in two ways: by having difficult conversations and by engaging in the difficult actions.This is Finding Our Voice Week, where we are reflecting and pausing on the international story that is the response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression.
What Concrete Steps Can We Take to Find Our Voice and Help Change Occur?
Engage in a difficult conversation, or a Last 8% Conversation. Why? We need to understand that many people might not understand or believe there is a difference between individual acts and systemic racism. Which there most obviously is.
Engage in Difficult Actions: there are things we can do to use our platform and influence to help change happen. This includes listening to those most impacted by police violence.
Helen Keller said, "Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved."
It may seem strange for a morning routine to venture into what follows but know: our mission is founded on the belief that we are all capable of personal transformation. Indeed it is only by facing the difficult that we can transform, and it is only personal transformation that can help us see clearly and make change happen in society.
If you are new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that get in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Music by @nop o
13 Jun 2020
BONUS EPISODE: 20-Minute Sitting Meditation
00:19:41
New Bonus Episode up! In a 20 minute session, JP guides you through sitting #meditation. Get grounded and focused, and start the weekend off in a #mindful place!
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
What We Get Wrong About Empathy: Part One of Empathy Week
00:19:30
Are we born with a certain amount of empathy? Does empathy make us soft? Unable to make tough calls? Do women have more empathy than men? This is Empathy Week, where we will explore the quality of empathy and see if we can make it one of our superpowers, both at work and at home.
“I think we all have empathy. We may not have enough courage to display it.” Maya Angelou
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
What Gets in the Way of Empathy: Part Two of Empathy Week
00:19:02
What gets in the way of empathy? Why, in spite of our best intentions, do we sometimes miss the mark and miss critical information in an interaction? This is Empathy Week, where we explore the critical skill of empathy and how it can become one of our super powers. Let’s walk!
“I think we all have empathy. We may not have enough courage to display it.” Maya Angelou
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
The Key Ingredients To Tune into Others: Part Three of Empathy Week
00:17:16
How do we grow empathy? What are the key ingredients that helps us tune into others in any interaction? This is Empathy Week, where we are exploring the skill of empathy so it can become one of our super powers.
Colin Powell
“The day soldiers stop bringing you their problems is the day you have stopped leading them. They have either lost confidence that you can help them or concluded that you do not care. Either case is a failure of leadership.”
Henry Wadsworth Longfellow
“If we could reach the secret heart and history of our “enemies,” we should find, in each one’s life, sorrow and suffering enough to disarm all hostility.”
Maya Angelou “I think we all have empathy. We may not have enough courage to display it.”
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Feeling stressed by current events? It is not surprising given everything that is going on. Know you are not alone. This is not an easy time. But also know you have a choice in how you respond. In this episode, JP takes you through a walking mindfulness session to help focus you and bring energy and awareness to your day. Enjoy!
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
When You’ve Lost Your Job or Experienced a Major Setback: Part One
00:15:44
Have you lost your job and are feeling overwhelmed? Are you finding that the first stages of grief are descending on you? Are you not sure where to start? On this next part of your journey, know you are not alone. Today in the first of two episodes, we focus on helping you sort out a plan to manage all the different parts of job loss to help you begin to craft a plan to deal with it. Let's walk!
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
When You’ve Lost Your Job or Experienced a Major Setback: Part Two
00:17:52
Have you lost your job or hit a setback? Are you having trouble taking some action? Today, in our second of two episodes, we focus on helping you craft a plan that includes: creating a structure, finding meaning and identity, and being resilient.
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Are you wondering how best to use this podcast? Are you curious about some of its benefits? Today, JP takes you through what he has learned from listeners about how they use it and what they get out it!
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Do you get enough sleep? Do you get high quality sleep? How is it affecting your performance and happiness each day? In this episode, the first of a two part series on sleep, we look at how sleep should be viewed as exercise for our brain with many benefits that help us be our best in our most challenging moments. Let’s walk!
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
In today’s episode, we look at how we increase the quality of our sleep. Given the clear benefits of sleep on our cognitive function, we investigate the small tips and tricks we can make use of to increase the quantity and quality of our sleep, and our overall enjoyment of life. Here are a few of our techniques: 1. Control the conditions: we sleep better in the cold and in the dark, so do you what you can to provide the space to enable these conditions. 2. Exercise: exercising during the day is also a crucial technique to help you sleep better. 3. Mindfulness: the more we can do mindfulness the better we can bring non-judgemental awareness to our intrusive thoughts that can keep us awake. 4. The other practice is to get data - use an app which tracks your movements in the night and enables you to figure out how you can sleep better.
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Part Three of Emotional Management Week: The Advanced ETA Tool
00:23:19
In today's session, the culmination of Emotional Management Week, we deliver our most extensive tool to manage emotions: Advanced ETA. This brings many of the foundational ideas found throughout the podcast together and can help you manage your most challenging situations or relationships you face.
Note: while our SOSS tool, which we described last episode, is something that can help us in the moment when we feel a strong impulse, ETA is something that can help us when we feel strong emotions that last over a longer period.
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Season One Finale: Key Insights from Last 8% Morning
00:21:18
In this final episode of Season One, we look back at some of the key learnings and insights that came out of the season. We want to thank you for being on the journey with us! If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 3:00 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
With season one concluded, we take a look back at listeners' favourite episodes. Today, our episode is Why Movement Matters. In this podcast, JP uses the B.I.G. structure and explore the idea of the day: Movement. He describes new research on what scientists call 'hope molecules' or myokines, and how they impact our brains in three fascinating ways, which we can leverage to take on Last 8% situations.
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 3:00 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
LISTENERS' FAVOURITES: Maybe Good, Maybe Bad, Who Knows
00:18:43
With season one concluded, we take a look back at listeners' favourite episodes. Today, our episode is Maybe Good, Maybe Bad, Who Knows. In today's episode, are you struggling to make sense of a difficult situation? Are you finding yourself stuck or becoming reactive? In today's session, JP recalls an old teaching he learned in a monastery thirty years ago - a teaching that brings clarity to the challenging moments we face.
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 3:00 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
LISTENERS' FAVOURITES: What We Get Wrong About Empathy
00:19:30
With season one concluded, we take a look back at listeners' favourite episodes. Today, our episode is What We Get Wrong About Empathy: Part One. Are we born with a certain amount of empathy? Does empathy make us soft? Unable to make tough calls? Do women have more empathy than men? This is Empathy Week, where we will explore the quality of empathy and see if we can make it one of our superpowers, both at work and at home.
“I think we all have empathy. We may not have enough courage to display it.” Maya Angelou
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
LISTENERS' FAVOURITES: ETA, A Power Tool to Manage Difficult Emotions
00:20:14
What do you do when you feel overwhelmed? When it feels like your very foundations are moving beneath you? In today’s session, JP describes ETA, a powerful strategy for when we feel hooked by strong emotions -- such as those many are experiencing due to the Covid-19 pandemic. ETA is a tool that you'll want to practice until it becomes second nature and is ready to be deployed when you feel most challenged.
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
LISTENERS' FAVOURITES: Building an Identity Statement
00:11:45
With season one concluded, we take a look back at listeners' favourite episodes. Today, our episode is Building an Identity Statement. To be our best when we face Last 8% situations requires a transformation, requires us to change if we are going to meet these challenges. But change is never easy. We cannot just will ourselves to change our behavior. We need to anchor it in a deeper core belief about who we are. Why? Because it very difficult to do things that are out of alignment with how we see ourselves and who we believe we are. We can be easily thrown off when we are trying to do or try something new, when we are attempting to transform ourselves.
The key to transforming ourselves is creating a new identity first. To change our behavior for good, we need to see ourselves differently, we need to start believing new things about ourselves,
“I think we all have empathy. We may not have enough courage to display it.” Maya Angelou
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
Breaking Ourselves Open: Facing the World As It Is Reissue
00:16:43
With season one over, we're looking back at our favourite episodes. The past few months have radically changed the we talk about race and policing across the world. It is no longer enough to be non-racist, we must be actively anti-racist in the fight to vanquish the systemic injustice and oppression experienced by BIPOC (Black, Indigenous & People of Colour). This is an issue that calls all of us in - in particular those of us who are White - to reflect and change our behaviour, as well as divest ourselves from the immeasurable benefits - financial or otherwise - we have because of the histories of and ongoing exploitation based on race. This week, we are re-releasing Finding Our Voice Week, where we use these three podcasts to reflect and pause on our response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression.
It may seem strange for a morning routine to venture into what follows but know: our mission is founded on the belief that we are all capable of personal transformation. Indeed it is only by facing the difficult that we can transform, and it is only personal transformation that can help us see clearly and make change happen in society. We start today by facing the world as it is and seeing if we can use that to break us open to move from being non-racist to anti-racist.
If you are new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that get in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 3:00 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
____ # Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
02 Sep 2020
Why Defensiveness Stops The Conversation Reissue
00:18:37
With season one over, we're looking back at our favourite episodes. The past few months have radically changed the we talk about race and policing across the world. It is no longer enough to be non-racist, we must be actively anti-racist in the fight to vanquish the systemic injustice and oppression experienced by BIPOC (Black, Indigenous & People of Colour). This is an issue that calls all of us in - in particular those of us who are White - to reflect and change our behaviour, as well as divest ourselves from the immeasurable benefits - financial or otherwise - we have because of the histories of and ongoing exploitation based on race. This week, we are re-releasing Finding Our Voice Week, where we use these three podcasts to reflect and pause on our response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression. In today's session, we talk about why some of us become reactive and defensive in the face of tough conversations around race, shutting down our emotional intelligence and mindfulness skills, and what it means to have tough conversations with ourselves - especially the conversations where we become defensive, reactive or avoidant.
If you are new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that get in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
____ # Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
04 Sep 2020
Taking Action: What the World Needs Each of Us to Do Reissue
00:25:40
With season one over, we're looking back at our favourite episodes. The past few months have radically changed the we talk about race and policing across the world. It is no longer enough to be non-racist, we must be actively anti-racist in the fight to vanquish the systemic injustice and oppression experienced by BIPOC (Black, Indigenous & People of Colour). This is an issue that calls all of us in - in particular those of us who are White - to reflect and change our behaviour, as well as divest ourselves from the immeasurable benefits - financial or otherwise - we have because of the histories of and ongoing exploitation based on race. This week, we are re-releasing Finding Our Voice Week, where we use these three podcasts to reflect and pause on our response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression. In today’s session, our third in the series, we discuss how to take action in two ways: by having difficult conversations and by engaging in the difficult actions.This is Finding Our Voice Week, where we are reflecting and pausing on the international story that is the response to the murder of George Floyd in Minneapolis by police, and the long history of systemic racial oppression.
What Concrete Steps Can We Take to Find Our Voice and Help Change Occur?
Engage in a difficult conversation, or a Last 8% Conversation. Why? We need to understand that many people might not understand or believe there is a difference between individual acts and systemic racism. Which there most obviously is.
Engage in Difficult Actions: there are things we can do to use our platform and influence to help change happen. This includes listening to those most impacted by police violence.
Helen Keller said, "Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved."
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
The fall brings with it new challenges, and with those, new anxieties. You might be feeling overwhelmed with what is going on politically, or with your work or family or racial injustice. You are not alone. This is hard. And you need a plan. In today’s session, we re-release the first episode of Anxiety Week, where we examine what anxiety is, how it differs from fear, and specifically,howone crucial insight about anxiety can help free you from its clutches. This is all part of a plan to help you use your Last 8% situations as opportunities to transform. We are glad you are here.
If you want to get more resources and hear JP live, please sign up for our Facebook Group, Last 8% Project, at https://www.facebook.com/last8morning.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
10 Sep 2020
When You’ve Lost Your Job or Experienced a Major Setback Reissue
00:15:44
Have you lost your job and are feeling overwhelmed? Are you finding that the first stages of grief are descending on you? Are you not sure where to start? On this next part of your journey, know you are not alone. Today in the first of two episodes, we focus on helping you sort out a plan to manage all the different parts of job loss to help you begin to craft a plan to deal with it. Let's walk!
If you're new to the Last 8% Morning, over the course of 15 minutes we integrate movement, mindfulness, and mental training exercises. Why? So we can build the skills necessary to be our best in our more difficult moments, what we call the Last 8%. What are these skills? These are skills of emotional intelligence. Why? We do this because it is emotion that gets in our way.
If you liked today’s session, review us on Apple podcasts! Each Tuesday at 12:30 p.m. on the Last 8% Project Facebook group, JP and his business partner Bill Benjamin go live to discuss resources and answer questions from the community. If you want to download the Last 8% Morning worksheet where you can build your Last 8% plan, visit https://www.facebook.com/groups/thelast8project/.
How To Stop People From Treating You Poorly Reissue
00:20:06
Before season two starts up again at the end of this month, we're reissuing our final favourite episodes. Today: How to stop people from treating you poorly. Do you often find yourself at a loss when someone puts you down, shuts you down or lets you down? Are you often not sure what to say in that moment? If that is the case, then this session is for you. JP outlines a 3-point plan for to help you stop people from treating you poorly.
In a very short time, we are working from home, or we have lost our job, or are home schooling our kids, feeling the effects of isolating alone or possibly being with others in cramped quarters.
If this isn’t bad enough on its own, we are also facing the virus of fear that comes with uncertainty. Are things going to get worse? Are our loved ones going to be OK? Is it OK to end social distancing now? How long can we keep this up? These strong emotions make it difficult to form an effective response when we face the difficult decisions and conversations in front of us.
# Emotional Intelligence # Strategies # Get Disciplined # Get Motivated # Mindfulness # Self-Help
30 Sep 2020
Season 2 Launch Announcement
00:03:02
Listen in to learn when Season 2 will launch! So excited to start this season and continue the journey with you of using our Last 8% situations as opportunities to transform ourselves into our best version. Can't wait to get started!
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