Dean Bokhari's Meaningful Show

Dean Bokhari's Meaningful Show is the premier self-improvement and motivation podcast publication on the web. Get on-demand — and research-driven — self-help advice, whenever and wherever you want it. Tune in every Thursday for actionable self-improvement advice that works, and visit us on the web to connect and stay up to date with our latest and greatest: https://MeaningfulHQ.com Got self-improvement questions you'd like answered? Send em' in and hear em' answered live on the podcast! Email: [email protected] Every week, you'll find actionable advice on Self-Improvement and Motivation. Nothing fluffy. Just information and inspiration to help you achieve your goals and improve your life. - Subscribe and connect at https://www.MeaningfulHQ.com - Brought to you by https://GetFlashNotes.com: Self-Help and Business Book Summaries for Busy Professionals that Need Knowledge NOW. SUBSCRIBE for the best free self-help podcast episodes served up weekly on topics like personal development, goal setting, meaningful work, productivity, business, lifehacks, getting things done, health, audiobook summaries, and more.

Motivation to Change Your Life 02/19/2021

The Five Love Languages 02/11/2021

Don't Sweat the Small Stuff 02/05/2021

The Snowball Effect of Your Thinking 01/28/2021

Transform Your Life by Getting 1 Percent Better Each Day 01/22/2021

Transform Your Life by Getting 1 Percent Better Each Day | Rerun: EP279. "Marginal Gains" | Marginal Gains What if I told you that you could transform your entire life if you decided to get just 1% better in each of the areas that matter to you? In 2003, a man named David Brailsford was hired to help a struggling British Cycling team. At the time, British Cycling was weak. They hadn’t won a single Olympic Gold medal since 1908. And no British cyclist had ever won the Tour de France. Dave Brailsford was tasked with changing that. He had an interesting approach to success, known as the “‘Marginal Gains” philosophy, also called the “1% Factor.” His method was simple and straight-forward: Push the team to get 1% better each day. Brailsford’s concept was, that if you broke down every single thing you could think of that goes into cycling—and improved it by just 1%— you’d gain a significant increase when you put them all together. Basically, he was applying the compound effect. Brailsford looked at every little thing he could possibly in order to create a winning team. He measured and monitored all of the traditional stats of his athletes, like a cyclists’ power output, physical fitness and nutrition. He targeted specific weaknesses on the team and sought to improve upon them bit-by-bit. But Brailsford also looked at improving often-overlooked areas, and implemented : They had the seats redesigned for extra comfort and stability They put rubbing alcohol on the tires for better grip They experimented with different racing suits for better aerodynamics They tested various massage gels for better muscle recovery They tested electrically heated shorts He trained his cyclists on the phycological aspect of success They even used better pillows in order to optimize their sleep All-in-all, it was a much more holistic approach to success. The changes they made were tiny, but over time, compounded to make a significant impact. From 2007 to 2017, the British Cycling team won 178 world championships, and 66 Olympic gold medals. In 2010, as the general manager of the British-based professional cycling team, Team Sky (now known as Team Ineos), Brailsford set a goal to take his cycling team to a winning position in the Tour de France in the next 5 years. He implemented his “Marginal Gains” principle and began working to improve every area of his cycling team by 1%… And they took home a gold medal at the Tour De France within 3 years. By 2018, they’d gone on to take home 6 Tour de France victories. That’s an incredible improvement, to say the least. How Marginal Gains can Transform Your Life. If you can get just for a single year, you’ll end up thirty-seven times better by the same time next year. This also works in the opposite direction: if you get 1% worse each day for a single year, you’ll decline down to nearly zero. Focus on making small improvements each day, over time those small improvements will equate to massive change. For example, let’s say you want to lose weight and get in shape. Instead of focusing on losing 50 lbs, concentrate on working out for just 30 minutes three times a week for 30 days. Over time you will begin to see changes in your body. Thirty minutes a day, three times a week for 52 weeks is 4,680 minutes worth of exercise. If you can find a way to improve each of the major areas of your life by just 1% every day, beginning today, you will have transformed your life completely by this time next year. Unfortunately, most people apply the exact opposite approach: they’ll use short spurts of —before losing steam and giving up before they see any progress at all… Don’t let that be you. Imagine what your life would look like a year from now if you decided to apply the 1% factor to start making marginal gains on your goals If you want to write a book, write just five pages a day for the next thirty days. If you want to start getting up earlier, set your alarm clock for just one minute earlier each morning. If you , start reading just seven pages a day build up from there. If you want to figure out how to create an additional income stream, start writing down five new business ideas each day—and test one a week—until you hit upon something that works. One month from now: you’ll have written 150 pages. you’ll be getting up thirty minutes earlier. you’ll have read a full book. you could be making more money than you are today. One year from now: you’ll have written 1,800 pages — enough to fill seven books. you could be getting up at 5am consistently. you’ll have read 12 more books you could be making more money than you’ve ever made before. Bottom line? Small, simplistic actions repeated regularly, can lead to dramatic changes over time. Actionable insight: Set yourself a challenge to get 1% better each day for the next 30 days. Select one or more areas of your life (physically, financially, mentally, socially, spiritually) and aim to improve by just 1% each day. If you want to improve your knowledge on a particular topic, for example, read seven pages every day. If you’re not used to exercising but want to take control of your health, start by exercising just 10 minutes a day. Keep in mind: marginal gains are about paying attention to the small action steps, , and achieving more over time. ### /episode/index/show/deanb/id/17642762

Success is Sequential, Not Simultaneous 01/15/2021

The Power of Journaling 01/07/2021

6 Mistakes to Avoid While Setting Goals for 2021 12/31/2020

Reduce Fear and Worry by Living in the Present Moment 12/10/2020

Nonviolent Communication 11/20/2020

How to Develop Unshakeable Courage 11/12/2020

Feeling Unfulfilled in Life? Here Are 3 Reasons Why 11/06/2020

Wildfire 10/30/2020

Idea Juicing 10/02/2020

Evening Routines and Nightly Rituals 09/24/2020

Acres of Diamonds 09/17/2020

The Power of Now 09/11/2020

The Power of Now This article/episode was inspired by by Eckhart Tolle. In this piece, we’ll be discussing how to by bringing yourself into the present moment. Scroll down to read or click Play to listen. LIVING IN THE NOW IS THE KEY TO FREEING YOURSELF OF PAIN. ”The more you are able to honor and accept the Now, the more you are free of pain, of suffering – and free of the egoic mind.” —Eckhart Tolle (from ) It is important to focus on making the Now the main priority in your life. Even if the present moment is uncomfortable or difficult, accepting rather than trying to fight it or go against it will bring great rewards. When we do not access the power of the Now, every painful emotion we have leaves its mark on us and lives on, combining with other pain we’ve experienced throughout our lives. This pain becomes powerful negative energy that affects the body and mind - Tolle calls this a "pain body." When pain bodies become too strong, they can take over. When you're experiencing pain, there is a way to achieve consciousness and defeat it. First, recognize the pain; accept the fact that it exists without identifying with it or judging it. Become an observer of what's happening inside you and it will lose its power over you. Fear occurs when we are in the present, but our minds are in the future thinking about what could happen. It is impossible to deal with something that has not happened yet, so anxiety often occurs. People who only identify with their minds and thoughts rather than their true deeper self will live with fear forever. The ego also creates a pain within us that stems from feeling like we're not whole... CONTINUE READING THE FULL ARTICLE VERSION HERE: NOTE: This episode is a rerun of EP#217. "The Power of Now" (Originally aired: October 2018) *** BOOK MENTIONED: The Power of Now by Eckhart Tolle Get Book () Get Book Summary () Get Audiobook Summary () *** CONNECT WITH DEAN BOKHARI Do you have a Self-Improvement question or topic you'd like covered on the podcast? Email: Connect with Dean on: SUBSCRIBE ON: SUPPORT THE PODCAST BY SUPPORTING OUR SPONSORS: Too Busy To Read? Get top Business + Self-help Book Summaries you can read or listen to in under 20 minutes. Hundreds of titles to choose from for your iPhone, Android, Kindle or mp3 player. today at Get a FREE audiobook download and 30 day free trial at Audible when you use this link: . Over 150,000 titles to choose from for your iPhone, Android, Kindle or mp3 player. Learn more and get started at /episode/index/show/deanb/id/15968078

6 Journaling Ideas for Self-Development and Self-Discovery 09/03/2020

Emotions Create Habits 08/27/2020

The Daily Design 08/20/2020

How to Handle Uncertainty 08/12/2020

Shine 08/06/2020

Happiness vs. Meaning 07/30/2020

Finding Motivation to Lose Weight and Get in Shape 07/23/2020

The Compound Effect: Jumpstart Your Income, Your Life, Your Success 07/16/2020

Black Dots and Bright Spots 07/13/2020

Black Dots and Bright Spots MeaningfulHQ.com | 288. Black Dots and Bright Spots Do You Have Self-Improvement Questions You’d Like Me To Cover? Email: Connect with me on: About this episode: One day, a professor walked into his classroom and asked his students to prepare for a surprise test. The students took their seats and waited nervously at their desks for the exam to begin. Then, the professor walked up to each student’s desk and began handing out the exams, placing each paper face down on the desk as usual. Once he was finished handing out all the exams, he took his place at the front of the classroom and asked his students to turn over their papers. As the students turned over their papers, they were surprised to see that there weren’t any questions on the exam at all—just a single black dot on the center of the page. The professor, seeing the confusion on everyone’s faces, said: “I want you to write about what you see.” The students were confused, but they got started nonetheless… When everyone was finished, the professor collected all the exams, and started reading each one out loud in front of the class. “This a black dot, approximately 1/4” in diameter” wrote one student. “I see a little black spot, placed in the center of the page” wrote another. On and on it went. One after the other, each student did their best to describe the little black dot on the center of the page, and the professor read each of their responses aloud. And without a single exception, each student had written about the black dot. Some students defined it. Some students wrote about its position on the center of the paper. But every student focused on writing about the dot. After the professor was finished reading each student’s paper out loud, he paused and looked at the class… Perplexed and curious, the classroom fell silent, waiting for their teacher to say something that might help them make sense of this peculiar test. “You will not be graded on this exam,” he said. “But you will be tested…” Now the students were really confused. “I gave you this exam because I wanted to give you something to think about—because it will teach you a lesson that you will be tested on throughout the rest of your lives: None of you wrote about the white part of the paper. Instead, everyone focused on the black dot and ignored all the space that surrounds it — and the same thing happens in our lives…” He continued, saying, “We place far too much attention on the black dots of our lives—the , the with a family member, the , the friend that disappoints you. These black dots are tiny in comparison to everything we have in our lives, but they are the ones that pollute our minds. Take your eyes away from the black dot in your life and look around at all the space that surrounds it—these are the blessings, the gifts you’ve been given in life. Enjoy these gifts, ” Do you have a tendency to place too much of your focus on the dark spots of your own life? Even if you’re optimistic, it’s not always easy to let go of the black dots: When we have just one negative interaction with someone, it takes five positive interactions to negate that single negative interaction. When we read reviews and comments about our work, we have a tendency to focus on the few that criticize our work and forget about the many that compliment our work. When some people experience just one failure, they give up altogether, rather than remembering that they’ve overcome adversity before, and they can do it again. When we read an article and come across a typo, we act like the author just committed murder and forget about how helpful the rest of the article was. When some of us don’t get what we want, we cry about it and get angry, rather than feel grateful for what we already have as we continue to pursue what we want. None of this is to say that we should ignore the black dots, the dark moments, or the mistakes we make in life… It’s to say that we tend to place far too much energy focusing on the NEGATIVE, and not enough energy on the POSITIVE. It’s to say that we spend too much energy focusing on the PAIN, and not enough energy on the PLEASURE. It’s to say that we spend too much energy focusing on the PROBLEM, and not enough energy on the SOLUTION. Today, go out there and dwell not on the dark spots of life, but instead think about the bright spots. Look for all the space that surrounds the dark spots of your life. If you’re in the middle of a dark spot right now, first look back and remind yourself that you’ve been able to overcome adversity in the past, and if you’ve done it before, you can do it again. And then, look ahead and remind yourself that you have so many tools at your disposal to get yourself out of this dark spot: You’ve got your health. You’ve got your mind. You’ve got an internet connection that allows you to tap into the world’s knowledge in an instant. You’ve got two hands to work with and a heart that beats 100,000+ times a day without you asking it to… These are gifts—and they’re just a small fraction of the infinite number of bright spots you’ve got in your life. Next time you come across a black dot, put it in perspective and see it for what it is—but don’t make it bigger than it is. Don’t ignore it, but don’t forget about all the space that surrounds it either. FULL ARTICLE AVAILABLE HERE: Support The Podcast By Supporting Our Sponsors: Too Busy To Read? Get top Business + Self-help Book Summaries you can read or listen to in under 20 minutes. Hundreds of titles to choose from for your iPhone, Android, Kindle or mp3 player. today at Get a FREE audiobook download and 30 day free trial at Audible when you use this link: . Over 150,000 titles to choose from for your iPhone, Android, Kindle or mp3 player. Learn more and get started at /episode/index/show/deanb/id/15138806

Response–ability 07/02/2020

How to Overcome Laziness 06/25/2020

How to Fix Lack of Motivation (Part II) 06/18/2020

How to Fix Lack of Motivation (Part I) 06/18/2020

Dean Bokhari's Meaningful Show

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