Episode 1: Direction

• Identify symptoms and types of overwhelm

• Explore cognitive, emotional, and alignment overwhelm

• Understand different overwhelm personas: High Achiever, People Pleaser, Procrastinator

• Define a clear direction for the next few months

• Use the Wheel of Work to assess areas contributing to overwhelm

• Set a specific goal to focus on during the season

Episode 2: Planning

• Plan your day with proactive strategies

• Start your day with the most important task (MIT)

• Implement time blocking to prioritize tasks

• Use the Eisenhower Matrix to manage urgent vs. important tasks

• Apply Parkinson’s Law to increase productivity

• Review your day to celebrate wins and track progress

Episode 3: Boundaries

• Establish internal boundaries based on personal values

• Shift from high achiever to high performer by focusing on the journey

• Balance consideration and courage to avoid people pleasing

• Manage procrastination by facing fears and breaking tasks into smaller steps

• Use the “sandwich no” method to decline requests gracefully

Episode 4: Focus

• Understand the drawbacks of multitasking and benefits of single-tasking

• Train your focus and manage emotions to enhance concentration

• Enter the state of flow for peak performance

• Create a flow chart to identify and optimize high-flow activities

• Discover your zone of genius and spend more time in it

Episode 5: Energy

• Recognize your circadian and ultradian rhythms

• Plan your day according to energy levels

• Implement habits that boost energy: sleep, exercise, nutrition, and socializing

• Create an energy map to track daily and weekly fluctuations

• Adjust work habits based on personal energy cycles

Episode 6: Discipline

• Build self-discipline through the PAW method: Pause, Awareness, Willpower

• Use the monk hour/week to focus deeply on tasks

• Enhance self-discipline by prioritizing vitality and energy

• Be proactive in your work and maintain momentum

• Apply the Kaizen principle for continuous improvement

Episode 7: Fun

• Understand the importance of fun for productivity and creativity

• Learn the neuroscience of fun and intrinsic motivation

• Increase autonomy, purpose, and mastery in your work

• Gamify tasks to make them more enjoyable

• Track and celebrate both input and output wins

Episode 8: Grow

• Embrace continuous learning for motivation and happiness

• Develop a growth mindset to overcome challenges

• Use active recall for effective learning and memory retention

• Apply the Kaizen cycle for ongoing improvement

• Dedicate regular time to learning and education

Episode 9: Recharge

• Understand the importance of macro and micro recharges

• Take regular breaks and time off to avoid burnout

• Spend time in nature to rejuvenate

• Incorporate daily practices like journaling and meditation

• Create a recharge plan and time block it into your calendar

Episode 10: Reflection

• Use reflection to solidify learning and progress

• Implement journaling and work with a coach for deeper insights

• Regularly review progress on goals and adjust as needed

• Conduct a personal audit using the ten pillars of high performance

• Celebrate achievements and plan for sustainable high performance