#5 Joshua Spodek - Habits that Stick

05/22/20 • 53 min

“Prison life is about routine: each day like the one before; each week like the one before it, so that the months and years blend into each other.” Nelson Mandela about the 27 years he spent in prison. Mandela believed a lifetime’s habit of exercise helped him to survive prison, ready for the challenges that lay ahead.

In this episode, I chat with Joshua Spodek, published expert and coach of starting habits that last, about building daily habits that stick. Josh explains how he does it , the many rewards he reap from building habits that stick and how you can do it too.

Josh’s habit based achievements include:

Posting to his blog daily for a decade, nearly 4,000 posts and counting
Doing burpee-based calisthenics daily for nine years, over 150,000 burpees and counting
In his fifth year not flying (by choice)
Picking up a piece of trash daily for over 1,000 days and counting

Joshua Spodek PhD MBA is a three-time TEDx speaker, #1 bestselling author of Initiative and Leadership Step by Step, host of the award-winning Leadership and the Environment podcast, and professor at NYU. He works with individuals and groups to improve their environmental culture and behavior.
Here's the video that Josh refers to in this episode where he goes into depth on building habit's that last.
What we discussed:
00:02:51 Building daily habits
00:07:04 Identifying values and their importance
00:09:18 Habits that stick
00:15:05 Mindset
00:22:28 Nelson Mandela - Thriving under lockdown
00:25:01 Sticking to new habits
00:27:02 Mindset
00:30:33 Building your structure from the inside out
00:32:28 Cold Showers
00:35:48 News fast - moderating the amount
00:37:11 SIDCHA
00:43:04 How to build habits that stick

Josh’s habit based achievements include:

Posting to his blog daily for a decade, nearly 4,000 posts and counting
Doing burpee-based calisthenics daily for nine years, over 150,000 burpees and counting
In his fifth year not flying (by choice)
Picking up a piece of trash daily for over 1,000 days and counting

Previous Episode

#4 Rochelle Rice - Building pockets of certainty

Well known public speaker , Rochelle Rice, talks about the importance of building pockets of certainty in our daily lives to help stabilize and build a sense of normalcy during these unusually turbulent times.

Rochelle Rice, is the first woman in the world to hold both the Certified Speaking Professional(CSP) designation from National Speakers Association and Accredited Speaker(AS) designation from Toastmasters International. She is passionate about health and wellness and has been conducting movement classes for women for the past 35 years.
During the COVID crisis, Rochelle has generously opened the virtual doors of her Zoom classes to women who want to benefit from movement and breathing techniques that help to relax the body and mind.
Rochelle's website
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Next Episode

#6 Part 1 - Haruna and Mark Borg - Toxic Positivity and Conflict Management in relationships

Haruna Borg and Mark Borg are both couple therapists who understand very well the impact of the lockdown on our mental health. Personally, they have lost patients to the COVID, and they also saw couples virtually, even when they came down with the COVID, . And at the same they are parenting their two school going kids. The couple is no stranger to the fact that tempers tend to flare when you are living 24/7 with someone you love locked up in a tiny space that serves as home, office, play area and gym.
In this episode, the Borgs, share openly the negative impacts of toxic positivity, the technique they use to handle conflicts in their personal lives, why apologies never work and how to effectively strike a balance in our every day lives.
00:01:38 Toxic Positivity

00:07:02 Forced Gratitude

00:14:00 How to handle a conflict

00:31:32 Rules of handling a conflict

00:38:01 Deep listening

00:39:31 Apologies versus Amends
How to reach Mark: https://www.psychologytoday.com/us/therapists/mark-b-borg-jr-new-york-ny/188295

And Haruna: https://lcswharuna.com/