How to Master Your Mood with Matt O'Neill

Send us a text - your number will not show, so if you want a response include an emailIn episode #138, I chat with Dr. Todd Fiore about how one slight pivot with your research question can lead to many positive outcomes. Todd is the Program Chair for the PhD in Organizational Development and Leadership, University of Arizona Global Campus.Highlights:·  Research framed positively tends to result in more practical, solutions-oriented outcomes.·  Positive research questions make it easier to recruit participants and encourage openness in data collection because participants may be more willing to engage when research focuses on positive practices rather than negative issues.·  A positive approach can reduce challenges with IRB approval, particularly for sensitive topics like trauma.·  Reframing helps novice researchers avoid injecting personal bias into their work - the dissertation is an academic product, not an advocacy project, and should be balanced and unbiased.·  Focusing solely on problems in research can lead to emotional burnout; positive framing keeps the research journey lighter.·  “Once you replace negative thoughts with positive ones, you'll start having positive results” – a guiding philosophy for research success.Other episodes you don't want to miss:The Dissertation Shift with Dr. Todd Fiore  The 4 H's of Doctoral Success with Dr. Todd FioreHow to Get a Job Teaching Online with Dr. Todd Fiore  You might also enjoy: The Best Dissertation is a DONE Dissertation with Dr. Melanie ShawAcademic Writing as if Readers Matter with Dr. Len CassutoSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailOn episode #137 I learn some new happiness habits with Matt O'Neill. Matt is a happiness expert, the host of the "Good Mood Revolution" podcast, and author of the book by the same name. HighlightsSacrificing Joy for Success is a Myth: Joy doesn't need to be sacrificed for achievements like earning a degree or completing a project. Incorporating joy in the process is essential.Overwhelmed? Pause and ask, "Do I have to do this?" This moment of reflection gives control and allows for choosing joy in how tasks are approached.Balancing Responsibilities and Self-Love: Taking breaks and practicing self-care enhances personal happiness and improves relationships. Overachievers and Negative Emotions: Overachievers often feel overwhelmed, thinking "everything is on my shoulders." This mindset blocks happiness and success.Power of Taking Breaks: Breaks increase productivity and energy. Reframing Negative Emotions: 1. Recognize emotions like overwhelm, 2. Acknowledge that it's okay to seek help, 3. Understand that asking for help leads to greater success.Handling Life Crises: Suffering comes from resisting reality. Reframe difficult situations by: 1. Accepting the reality, 2. Finding gratitude in the moment, 3. Choosing to love the situation as it is.Happiness is a Choice: True joy comes from accepting and loving your reality, regardless of external circumstances.Blueprint for Happiness: 1. Acceptance - Fully accept situations without resistance, 2. Gratitude - Find something to be grateful for in difficult moments, 3. Love - Embrace and love your reality for sustainable joy.Spiritual Growth Through Hardship: Challenges are opportunities for spiritual growth, guiding us toward more love, understanding, and compassion.Eternal Perspective: Even traumatic experiences contribute to personal and spiritual development, essential for greater joy and fulfillment.Practice: Practice pausing, reflecting, and choosing joy in difficult situations.Looking for the 8 eight primary negative mood? Shame, guilt, hopelessness, sadness, anxiety, desire, anger, and pride Connect with Matthttps://www.tiktok.com/@goodmoodmatt https://www.instagram.com/goodmoodmatt/ https://www.facebook.com/goodmoodmatt/ https://www.linkedin.com/in/matt-o-neill-02528057/ https://www.youtube.com/@goodmoodmatt Find Your Good Mood Super Power hereGet your Good Mood Revolution Book hereYES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailIn episode #136, I welcome back one of my favorite repeat guests, Dr. Leonard Cassuto.Len is a professor of English at Fordham University and the author of the "Graduate Adviser" column for The Chronicle of Higher Education. He has written and number of books, including *The Graduate School Mess* (Harvard, 2015) and, with Robert Weisbuch, *The New PhD: How to Build a Better Graduate Education* and we are here today to talk about his hot off the press publication – Academic Writing as if Readers Matter. Highlights: Let’s Get Clear: Writing that is difficult to read harms the relationship between academia and society.Writing as Communication: If the message isn’t understood, communication has failed.Storytelling Approach: Everything is a story (what story are you trying to tell?).Front-Load Main Points: Present main points early on to help academic readers quickly assess the relevance of the material.Writing as Thinking: Writing is part of the thinking process. Write to figure out what it is you are thinking, then start writing. The Blue Whale Metaphor: Academic readers are like blue whales, sifting through vast information. As a writer, it is your duty to make content clear and easily digestible.Clarity Over Complexity: Simplicity and clarity should be prioritized over complex jargon, which can alienate readers.Don’t Be Mean: Engage and connect with your audience, rather than distance them with overly complex language.The Importance of Revision: Good writing is often the result of extensive rewriting, helping to sharpen arguments and improve communication.Practical Writing Tip: Take the topic sentences from each paragraph and string them together to see if they tell a coherent story.Connect with Lentwitter: @LCassutoinstagram: l_cassutofacebook: Leonard CassutoGet his new book here:  https://amzn.to/4euGt4jEpisode #53 "Are we teaching students to be unhappy?" https://www.buzzsprout.com/1547113/9484429Episode #69: "Career Diversity and the Doctorate" https://www.buzzsprout.com/1547113/10148738YES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailIn episode #135 I hang out with Nope Coach, Suzanne Culberg. Her free offer, the Building Boundaries Bundle, is available here: http://suzanneculberg.com/bbb Enter Coupon o the left of the screen: HAPPYDOCSTUDENT Academic Burnout: Overachieving academics (students and faculty) often struggle with boundaries, leading to burnout and all other sorts of negative outcomes (reduced cognitive performance, leaving a program, etc.). Avoid Extremes: Just like saying “yes” to everything isn’t healthy, saying “no” to everything isn’t either. Find balance by offering alternatives or delaying responses instead of saying "no" to everything.Self-Boundaries: Setting boundaries with yourself is key to staying focused and not getting sidetracked by others' requests.Graceful Declining: Politely decline requests that don’t align with your skills, goals and/or available bandwidth, thanking the requester for considering you.Reframing "No": Understand that saying "no" can open up space for other opportunities and clarify what the requester really needs. Normalize Asking for Help: Just like others ask you for help, it’s OK for you to ask for assistance - be specific about the type of support you need.Energy Management: Be wary of “energy vampires” – if you do not have the time to help right now, offer to help when you can (the need for your help will likely pass).Creative Help Options: Offer limited or alternative ways to help without overextending yourself (instead of helping with a move, offer to bring a pizza or have one delivered!; instead of reviewing an entire book, offer to read a chapter).Time to Respond: Always take time to consider requests before agreeing (“I have to check my calendar and get back to you on that.”). Clarify Expectations: Ask requesters to clarify what kind of feedback or help they want when asking for support.Teach and Model Boundaries: Educating others about boundaries, including your kids, and demonstrating how to communicate needs clearly will reduce your overwhelm. Index Card Strategy: Use an index card with "yes" on one side and "no" on the other to serve as a visual cue – when you say “yes” to someone else, you say ‘no’ to yourself.  Manage FOMO: Let go of the fear of missing out; there will always be new opportunities.Practice Makes Perfect: “You are allowed to be both a masterpiece and a work in progress, simultaneously" -Sophia Bush Connect with SuzanneYoutube: https://www.youtube.com/@suzanneculbergWebsite: https://www.suzanneculberg.com/Instagram: https://www.instagram.com/suzanne_culberg/YES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailEpisode #134 is a special one....The Student-Chair relationship is critical to success AND how the journey is experienced. Listen in as Drs. Jodie Hermeda and Deborah Carpenter discuss the role both a student and chair play in making the relationship one that can last a lifetime. There is always a way forward!Podcasts referenced: The Dissertation Shift with Todd FioreHow to Feel Good about Feedback with Kelly OlsonYES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailIn episode #133, I'm hanging out with Dr. Alan Belcher who will help you crack the code on your dissertation. Alan is an experienced educator, administrator, and consultant, having worked with students in schools at all different levels and in many states and countries.  Highlights ·      Think of your dissertation as a problem to solve. ·      Your dissertation isn't just a requirement but a skill-building exercise that prepares you for future research and problem-solving. ·      A doctoral journey is transformative in shaping how you approach and solve real-world issues - it will absolutely change the way you think.·      Choosing the right research method goes beyond whether you are more comfortable with words (qualitative) or numbers (quantitative).·      In most case, one method is not necessarily easier or faster than the other (an exception might be when you leverage existing data sets and systematic literature reviews).·      Systematic literature reviews (SLRs) are a valuable method for synthesizing existing research to identify gaps and contribute new insights (this might be an option if you are in an applied program and if it is not, look for SLRs in your topic area – time saver when you are building the rationale for your research). ·      BEFORE you settle on a research method (which must be appropriate given your problem statement and RQs), take the time to do a thorough literature review and method exploration.·      You are surrounded (and your tuition funds) experts; leverage your Chair, advisors, methodologists, and librarians! ·      Aim for excellence and clarity NOT perfection (you do want to graduate, right?)·       Don’t lose sight of the iterative process of learning and adapting during the journey; dig deep to develop your curiosity, flexibility, and a commitment to rigorous methodology.If you are looking for the spreadsheet, please email: [email protected] as I could not link to the show notes. Five relevant episodes to Cracking the Dissertation Code.1. The Best Dissertation is a DONE Dissertation with Dr. Melanie Shaw - https://www.buzzsprout.com/1547113/74556072. The Dissertation Shift with Dr. Todd Fiore - https://www.buzzsprout.com/1547113/72427243. The 4 H's of Doctoral Success with Dr. Todd Fiore - https://www.buzzsprout.com/1547113/93991174. Exposing 5 Dissertation Myths with Dr. Dani Babb - https://www.buzzsprout.com/1547113/128297325. Best Practices for Students and Chairs with Dr. Eva Mika - https://www.buzzsprout.com/1547113/8752221 YES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailIn episode #132, I continue my conversation with spacemaker Daniel Sih. If you feel like you struggle with FOCUS, this episode is for you! Listen (or re-listen, yes it is that good) to our fist chat, How to Make Space for Things that Matter, here: https://www.buzzsprout.com/1547113/11832398Highlights Our ability to focuses is declining  due to digital distractions, affecting all age groups. Digital media use reshapes brain function, hindering deep thought and concentration because it reduces our attention span. Reclaiming focus starts with self-awareness of how digital habits influence behavior.Ask yourself: Am I being intentional with my technology use? Is my use aligned with my personal values?Simple and enjoyable exercises like nature walks without phones and rediscovering neglected leisure activities can help you re-learn how to focus "What you give attention to will shape your life." Prioritize attention and intentionality in daily choices to find more joy in your journey.Spacemaker Podcast (Pod Course): https://www.spacemakers.au/podcastGet your FREE mini-course on Raising Tech Healthy Humans here: https://raisinghumans.au/Spacemaker: How to Unplug, Unwind and Think Clearly in the Digital Age: https://amzn.to/3iEzHkTRaising Tech-Healthy Humans: How to reset your children's tech-habits and give them a great start to life: https://amzn.to/3FE85FvConnect with Danielhttp://www.linkedin.com/in/danielsih/http://www.facebook.com/shiftthewayyouworkYES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailIn  episode I#131, we explore the power of medicinal plants, telomeres, and simple ways to modify your daily routine for more clarity. Jodi Scott is the CEO and founder of Green Goo and is a seasoned visionary in health and wellness. Armed with a master's degree in health psychology and a background in pre-med, she specializes in psycho neuroimmunology exploring the mind body connection and the power of medicinal plants. Your skin is your largest organ. How are you treating it? Green Goo is your one-stop medicine cabinet. Get it here: https://greengoo.com/pages/podcastpromo-copy Use this handy acronym as your North Star: SHAMANS = Sleep (think of it as a bank…there will be times you deplete it; be sure to add back!)H = Hydration (so simple so often neglected)A = Avoid (what can you avoid by replacing with something healthy?)M = Mindfulness (even 5 minutes will make a difference – it’s true)A = Antioxidants (get more!)N = Nutrition (is it time to make some changes to your diet?) Connect with JodiLinkedIn - https://www.linkedin.com/in/jodi-scott-7234331b8/Instagram - https://www.instagram.com/jodi_a_scott/  https://www.instagram.com/self.wellness.app/ https://www.instagram.com/greengoohelps/ YouTube - https://www.youtube.com/@JodiAllisonScottYES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailIn episode #130 I hang out with Dr. Tarryn Hoff. Tarryn holds a PhD in  Performance Psychology and is an adjunct doctoral Chair at UAGC & Grand Canyon University as well as running two personal training brands: GoTarryn & Peachtree City Personal Training.HighlightsSelf-Determination Theory (SDT) can help you make sense of your worldWe have three basic human needs - all of which are challenged during the doctoral journey Autonomy - having independence Competence - mastery over your environment Relatedness - relationship with othersIf you are feeling overwhelmed, pause and ask if one of your basic needs is being thwarted and if it is, ask yourself what you can do to resolve that (e.g., call a friend, talk with your Chair about how to implement the feedback you just received, take a course on the research method you plan to use, etc.)Own your research. This takes time - plan for 15-20 hours/week when you are cognitively on top of your gameRemember that only an estimated 2-3% of the population hold a doctoral degree (it's not going to be easy)It will take sacrifice (and if you decide other things are more important than your degree - that's OK!  Check out this episode: The Good Goodbye: How to End Your Doctoral Journey with Grace & Ease, with Dr. Gladys Ato)Embrace SMART goalsFind a tribe (see episodes below for tips)Utilize the power of accountability "It's your time, it's your investment, and it's your life." Related Episodes Learn about the 1-page alignment worksheet here: The Best Dissertation is a DONE Dissertation with Dr. Melanie ShawThe 4 H's of Doctoral Success with Dr. Todd FioreThe Dissertation Shift with Dr. Todd FioreThe Doc Journey: Things You Need to Know (that they probably won't tell you) Doctoral Journey: Building a Community of SupportReality Check: Is a Doc Program for You? with Jamie HillmanWhen You Want to Quit with Dr. Jodie HemerdaConnect with Tarrynhttp://www.Facebook.com/GoTarrynhttp://www.twitter.com/GoTarrynhttp://www.youtube.com/GoTarrynhttp://www.instagram.com/GoTarrynCheck out Tarryn's  Journal Articlehttps://www.nu.edu/wp-content/uploads/2022/08/Journal-of-Performance-Psychology-Issue-16.pdfYES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.

Send us a text - your number will not show, so if you want a response include an emailIn episode #129, I chat with Derick Johnson, a US Army Veteran, Life Coach and Trainer that has helped over 500 clients and 50 companies go from just surviving to thriving.Highlights: Performing at your best will likely require breaking OLD PATTERNSStart by ELIMINATING things - What can you get rid of?Food -  Write down what you eat everyday for a week. Eye opening!Social Media  - What/who are you  following and how is this impacting your day?  Music - What are you listening to and how might your choice be impacting your mood?Clutter - Can you get help to clean up your space?Unhealthy Relationships - It's worth a look!Don't go cold turkey - the trick is to have fun with this and go slowEliminating things not serving you will clear a path for energy that will help you perform (and it feels SO GOOD!)Draw on your social network - A great source for love AND accountability!Adopt a simple two-step (yes, it can be short!) morning routineMove your body Feed your mindDon't under estimate how a simple kind act can change someone else's day (and your own!)"Challenge yourself to become the man or woman that you would be proud of. And give them to the world."Connect with Derickhttps://www.instagram.com/fitwithderick2/ https://www.facebook.com/fitwithderick2 https://www.linkedin.com/in/derickjohnson1/ https://www.tiktok.com/@fitwithderickYES!! Keep on creating!  https://www.expandyourhappy.com/offers/f9BCgMfF/checkoutSupport the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732Other resources at: http://Expandyourhappy.com Want to make my day? Rate, review, subscribe & share with someone you love.