Last 8% Morning

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.

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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.”

- John Mackey, Whole Foods

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

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

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.

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!

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

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

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

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!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

In human intercourse the tragedy begins, not when there is misunderstanding about words, but when silence is not understood.

Henry David Thoreau

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, "What else could this mean?”
― Shannon L. Alder

Great relationships are based on clarity, not mind-reading.

Steve Arterburn

As leo Tolstoy 'Everyone thinks of changing the world, but no one thinks of changing himself.'

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!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

"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

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.

Excited to be here?

I certainly am.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

What do you when it feels like you are facing an impossible situation?

One where it feels like you have no control over?

That leaves you feeling helpless? Stuck.

First, know you are not alone.

Second, know there is something you can do about it, that you can form an effective response even if it doesn’t feel that way right now.

Dealing with truly difficult Last 8% situations, that is the topic of today’s episode.

Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“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

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

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

https://www.flipdapp.co/
This App can help you lock away distracting apps for complete focus.

You strive to do well in life. But you hit bad days, bad moments.

Challenging conversations that don’t go well. Tough decisions that you struggle with.

Or, maybe you are trying to eat more healthy, or exercise regularly and it’s just not happening.
What do you do when this happens?

This is the topic of this episode.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

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

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“The thing that has the single greatest effect on children is the unlived lives of their parents”.
Carl Jung

“There is nothing in the world so much admired as a man who knows how to bear unhappiness with courage.”
Seneca

To dare is to lose one’s footing momentarily. To not dare is to lose oneself.”-
Soren Kierkegaard

The best way out is always through.”-
Robert Frost

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“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

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

"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

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

"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

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.

Excited to be here?

I certainly am.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Meditation is not evasion; it is a serene encounter with reality.
Thích Nhất Hạnh

Mindfulness is a way of befriending ourselves and our experience.
Jon Kabat-Zinn

“Mindfulness isn’t difficult. We just have to remember to do it.” - Sharon Salzberg

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

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

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.

That’s what we are going to talk about today.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

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

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

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

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!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project


“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

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

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.

You strive to do well in life. But you hit bad days, bad moments.

Challenging conversations that don’t go well. Tough decisions that you struggle with.

Or, maybe you are trying to eat more healthy, or exercise regularly and it’s just not happening.
What do you do when this happens?

This is the topic of this episode.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

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

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

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

https://www.flipdapp.co/
This App can help you lock away distracting apps for complete focus.

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.

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

https://www.flipdapp.co/
This App can help you lock away distracting apps for complete focus.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."

Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be Anti-Racist

You manage a team. Or, you work on a team. And you want the team to do well.

You want to manage your people in a way that really engages them.

But you face challenges. Sometimes there is tension on the team. Sometimes you don’t get along with people.

What to do? What might you be missing that could transform how you manage?

This is subject of today’s episode.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

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

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

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

Are you addicted to your phone?

Are you like the average person, whos spends 2.5 hours a day on social media? That ‘s a lot of time.

And it means we are less present for the important people in our life.

And more anxious, more depressed - just by looking at our phone the average amount of time that most people spend.

That’s not great. What can we do about it?

That’s what we are going to talk about in todays episode.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

https://www.flipdapp.co/
This App can help you lock away distracting apps for complete focus.

"A prerequisite to empathy is simply paying attention to the person in pain."
Daniel Goleman

It is so hard to see the images on cable news and social media about what is happening in Ukraine.

I think many of us are feeling overwhelmed, saddened and outright angry by the senseless destruction and bloodshed we are seeing.

In today’s podcast, I talk about how we can form a response to something that feels out of our control so that we can try to have an impact.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

"Injustice anywhere is a threat to justice everywhere."
Martin Luther King, Jr.

“Feelings are just visitors, let them come and go.”
Mooji

“In a gentle way, you can shake the world.”
Mahatma Gandhi

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Meditation is not evasion; it is a serene encounter with reality.
Thích Nhất Hạnh

Mindfulness is a way of befriending ourselves and our experience.
Jon Kabat-Zinn

“Mindfulness isn’t difficult. We just have to remember to do it.” - Sharon Salzberg

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.

Excited to be here?

I certainly am.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

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.

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

"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

What do you believe?

Not as in religion, but as in the beliefs you carry around with you? Your mindset.
And how does this belief or mindset affect your life, your behaviours and how you respond to Last 8% situations?

In today's show, we will explore mindset and belief from the perspective of the best research we have on the topic and how it matters to how we face our Last 8% situations.
Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“Once you make a decision, the universe conspires to make it happen.”
Ralph Waldo Emerson

"Life isn't about finding yourself. Life is about creating yourself."
George Bernard Shaw

"The problem human beings face is not that we aim too high and fail, but that we aim too low and succeed."
Michelangelo

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

When you have so much to do and you feel the pressure to deliver on so many things and you are having challenges in important relationships, or you are going through change, it is easy to lose sight of what matters. Easy to start to lose touch with how you want to live.

What do you when you face these challenges?

How do you respond when you are under pressure?

With the beginning of a new year, I am excited to offer a great tool to help you be your best in these moments.

Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

"To be what we are, and to become what we are capable of becoming, is the only end in life."
Robert Louis Stevenson

"All life is an experiment. The more experiments you make the better."
Ralph Waldo Emerson

What do you do when you prepare, prepare, prepare some more and try to have an effective Last 8% conversation but it doesn’t go well?

The other person doesn’t respond very well.

It can be disheartening.

And, worse, it can cause us to back down in the moment, or at a later date. And, we feel awful.

Today, we cover what to do when a Last 8% situations that doesn’t go well – and what we can learn from... women... in this respect.

We also have a really big announcement about when the Last 8% Academy, our digital course, launches. So exciting! Are you ready?

Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

"As Any fool can know. The point is to understand."
Albert Einstein

"Ideas without action aren’t ideas. They’re regrets."
Steve Jobs

"By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest." Confucius

"The quieter you become, the more you can hear."
Buddha

We often struggle with small, everyday frustrations and even feel, at times, feel embattled. It could be in our relationships, or at work, or at home.

Today, we are going to look at why mindfulness and meditation is such a foundation for creating a life of both unnecessary suffering and more freedom and more joy.
Let’s walk!

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

"Step out of the tangle of fear thinking, and flow down and down into ever widening rings of being."
Rumi, 13th century, Persian Poet

"Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling to anything — anger, anxiety, or possessions — we cannot be free.”
Thich Nhat Hanh

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“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

How do we bring the practice of gratitude into work?

Many of us think of gratitude as something too soft and squishy for work, yet as we are finding in this Science of Gratitude series, it is anything but soft and squishy and is, in fact, something very powerful tool that can help us manage ourselves more effectively and stay resilient and positive.

In today’s episode, we present a specific tool you can use with your team at work so that you can get some of the powerful benefits of gratitude.

Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“Gratitude is an antidote to negative emotions, a neutralizer of envy, hostility, worry, and irritation. It is savoring; it is not taking things for granted; it is present-oriented.”
Sonja Lyubomirsky

“I’ve had a remarkable life. I seem to be in such good places at the right time. You know, if you were to ask me to sum my life up in one word, gratitude.” Dietrich Bonhoeffer

In today’s episode: are you finding that you are becoming more negative than you would like to be? Are you looking for a powerful, science-based, way to shake it up?
In today’s episode, the second in our gratitude series, we talk about best practice for building gratitude and why it matters for our brain and our career success and happiness.

Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Join our Facebook Group here: https://www.facebook.com/groups/thelast8project

“The little things? The little moments? They aren’t little.”
Jon Kabat-Zinn

"The deepest craving of human nature is the need to be appreciated."
William James

"Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude."
As A.A. Milne wrote in Winnie The Pooh:

"This is a wonderful day. I've never seen this one before."
Maya Angelou

You work hard and want to do well but are feeling stuck.

And finding that you are becoming more negative than you would like to be.
What to do?

In today’s episode we talk about two different pathways in our brain that have an impact on both our career success and our happiness and how a specific practice can help us shape our brain and our lives.

Let’s walk!

When eating fruit, remember the one who planted the tree.”
—Vietnamese Proverb

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

"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

You hear the voice in your head again: If only you had the courage to say what you felt inside. If only you had given a hard “no” to that unnecessary request. If only you had confronted the employee who was letting the team down.

These “if only” moments can show up as a clench in your gut or a lump in your throat and are at the heart of why 85% of people die with a significant regret in their life.

This is not the life you want to live. In this episode we describe what it means to be a Last 8%er and how it can help you move beyond 'If Only' moments.

Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“You cannot swim for new horizons until you have courage to lose sight of the shore.”
― William Faulkner

“When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not yet ready. The challenge will not wait. Life does not look back. A week is more than enough time for us to decide whether or not to accept our destiny.”
― Paulo Coelho, The Devil and Miss Prym

"If you make choices from your heart, for the right reasons, how can you go wrong?"
Nettie Pawliw

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“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

It is almost like clockwork: I finish a keynote and one of the first questions I get asked is: but what if the other person is not open to having a difficult conversation, or as we call it, a Last 8% conversation? What can we do in this case?

In other words, what do we do when it feels like we are facing a challenging situation with someone, we want to give them important feedback, for example, but this person has no interest in dealing with the issue and talking about it? It can feel like we have no control over the situation and it can leave us feeling helpless.

This is the topic of today’s episode.
Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

If we could read the secret history of our enemies, we would find in each man's life sorrow and suffering enough to disarm all our hostility.
- Henry Wadsworth Longfellow

Those who cannot change their minds cannot change anything.
- George Bernard Shaw

Until the mind is open, the heart stays closed. The open mind is the key to the open heart.
- Byron Katie

Creating a great team or organization (or family) requires doing difficult things, entering into the Last 8%. It's a place where we can face conflict and challenge, where conversations, decisions or relationships may get difficult.

When most people think of Last 8%, they immediately see a threat, crisis, or something negative. And they reflexively avoid.

Today, we talk about how we can see our Last 8% differently. As an opportunity and as something that is happening for us as opposed to something that happening to us.

Let's walk!

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”—Martin Luther King, Jr.

"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

What do you when it feels like you are facing an impossible situation?

One where it feels like you have no control over?

That leaves you feeling helpless? Stuck.

First, know you are not alone.

Second, know there is something you can do about it, that you can form an effective response even if it doesn’t feel that way right now.

Dealing with truly difficult Last 8% situations, that is the topic of today’s episode.

Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“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

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?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“The thing that has the single greatest effect on children is the unlived lives of their parents”.
Carl Jung

“There is nothing in the world so much admired as a man who knows how to bear unhappiness with courage.”
Seneca

To dare is to lose one’s footing momentarily. To not dare is to lose oneself.”-
Soren Kierkegaard

The best way out is always through.”-
Robert Frost

You are on a team and in the middle of an important project but are struggling; the team is not collaborating as well as it could be, people are not feeling emotionally connected and the project is suffering.

Failing even. You are not sure what to do.

If this sounds familiar – on a team at work, or in your organization, or even at home, know you are not alone. Know, however, though that there is something you can do about it.

In today’s episode, we explore how we can collaborate more effectively and work better, together.

Let's walk!

Interested in finding out what your personality type is when you face a Last 8% situation?
To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“You can’t be brave if you’ve only had wonderful things happen to you.”
― Mary Tyler Moore

“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

You want to build great relationships. Be connected to the people you work with and live with. Given how much time we spend with people at work, building great relationships matters. But how come we sometimes start to feel disconnected from people we work and live with?
In todays episode we explore something called making bids to better understand how we can emotionally connect with people.

Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?
To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

I basically started performing for my mother, going, 'Love me!' What drives you to perform is the need for that primal connection. When I was little, my mother was funny with me, and I started to be charming and funny for her, and I learned that by being entertaining, you make a connection with another person.
Robin Williams

I used to think that the worst thing in life was to end up alone. It's not. The worst thing in life is to end up with people who make you feel alone.
Robin Williams

Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.
Marie Curie

Feeling a bit overwhelmed?

Wanting more out of life?

Well, you have come to the right place.

Welcome to Season 4 of the Last 8% Morning podcast!

Today, I outline our focus for this season and invite you to walk with me every day so that you can create the habits and insights and tools to live with more courageous and less regret so you can have the exceptional life and career you desire!

Let’s walk!

Interested in finding out what your personality type is when you face a Last 8% situation?
To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

“The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”
Eleanor Roosevelt

“Each mindful breath, each mindful step, reminds us that we are alive on this beautiful planet,” “We don’t need anything else. It is wonderful enough just to be alive, to breathe in, and to make one step.”
Thich Nhat Hanh

“The illiterate of the future will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.”
Alvin Toffler

“ All life is an experiment. The more experiments you make the better.”
Ralph Waldo Emerson

Follow us on Twitter, Instagram and Facebook!

Are you finding that it is easy to become negative? Down on yourself about your circumstances, or the people in your life, or your job, or even, yourself?

Is it getting you down that you are becoming negative? Kind of a double whammy...
Today, we are going to look at the negative thoughts we can all have `and try to understand them for what they are, so they can have less of hold on us and so we can live more at ease and create the life we desire.

Let's walk!

"The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.”
Marcus Aurelius

“You are the sky. Everything else – it’s just the weather.”
Pema Chödrön

“Those who are free of resentful thoughts surely find peace.”
Buddha

Interested in finding out what your personality type is when you face a Last 8% situation?
To take our assessment go to: http://last8percent.com/quiz

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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

To Register for our Facebook Live Event, join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Interested in finding out what your biggest mistake is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

We are In the middle of yet another wave of Covid affecting North America, Europe and the world, and it is clear that we are in for a challenging spring and it feels frustrating because, haven’t we been here before?

In today’s episode, what do we when we feel disheartened? What tools can use to manage the hardship and pain we are experiencing?
Let's walk!

"I am a more sensitive person, a more effective pastor, a more sympathetic counselor because of Aaron’s life and death than I would ever have been without it. And I would give up all of those gains in a second if I could have my son back. If I could choose, I would forgo all of the spiritual growth and depth which has come my way because of our experiences. . . . But I cannot choose."
Rabbi Harold Kushner

"In some ways suffering ceases to be suffering at the moment it finds a meaning."
Viktor Frankl

"Hope is not the conviction that something will turn out well but the certainty that something makes sense, regardless of how it turns out."
Vaclav Havel

To Register for our Facebook Live Event, join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Interested in finding out what your personality type is when you face a Last 8% situation?
To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

With all you have going on, do you find that you are feeling less joy in your day? Less happiness? Less enjoyment? It is not surprising given the challenges we all face today.

Is it possible to find a way to live less in the future or less in the past? Today, we explore a path to be a bit more present in the moment so we can live with more joy in our life.

Let's walk!

“Most people treat the present moment as if it were an obstacle that they need to overcome. Since the present moment is Life itself, it is an insane way to live.”
Eckhart Tolle,

"Life is available only in the present moment. If you abandon the present moment you cannot live the moments of your life very deeply."
Thich Nhat Hahn

"There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live.”
Dalai Lama

"The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive."
Thich Nhat Hanh

Curious to find out what your personality type is when you face a Last 8% situation?

To take our assessment go to: https://last8percent.com/pages/personality

You can register for our next Last 8% Academy at: https://last8percent.com/

You want to be productive, you want to get things done. You want to progress in your career. You also want to find more ease and happiness in your life. Is it possible to have both?

In this episode, we look at a path to try to do just that.

Let’s walk!

“Letting there be room for not knowing is the most important thing of all. When there's a big disappointment, we don't know if that's the end of the story. It may just be the beginning of a great adventure. Life is like that. We don't know anything. We call something bad; we call it good. But really we just don't know.”
Pema Chödrön

“Live your life as an experiment.”

Pema Chödrön

To Register for our Facebook Live Event, join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Interested in finding out what your biggest mistake is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

What do you do when you are staring at a task that is important, but for whatever reason, you continue to put it off? It brings up strong emotions in you and is part of what is keeping you stuck in your career or in your life?

This is known as a Last 8% task.

In today’s episode, we explore why we procrastinate on our important, Last 8% tasks.

Let's walk!

"You can’t build a reputation on what you are going to do.”
Henry Ford

“Among other things, neuroplasticity means that emotions such as happiness and compassion can be cultivated in much the same way that a person can learn through repetition to play golf and basketball or master a musical instrument, and that such practice changes the activity and physical aspects of specific brain areas.”
Andrew Weil

Amateurs sit and wait for inspiration, the rest of us just get up and go to work.” —Stephen King

“The highest reward for a person’s toil is not what they get for it, but what they become by it.”
― John Ruskin

To Register for our Facebook Live Event, join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Interested in finding out what your biggest mistake is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Do You experience pain? Do you experience suffering?

While it is not something people want to talk about or admit, pain and suffering are part of life for everyone. It can be from something going in our relationships or at work or in our personal life and while we experience pain, suffering is optional.

Today we will explore the difference between pain and suffering and see if understanding this difference helps us live with more wisdom.

Let’s walk!

“When you open yourself to the continually changing, impermanent, dynamic nature of your own being and of reality, you increase your capacity to love and care about other people and your capacity to not be afraid.” – Pema Chödrön

To Register for our Facebook Live Event, join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Interested in finding out what your personality type is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy at: https://last8percent.com/

Do you sometimes struggle with fear? And become stuck? And feel like you are missing out in your career or in your life because of it?

It could be an internal fear of doing something new or novel or, external like letting someone or a group down.

Either way, fear can be a big driver of our behavior.

In this episode, we look at what: does it mean to stare down fear - both internal and external? And we will look at from the eyes of an athlete, specifically a gymnast.

To Register for our Facebook Live Event, join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Interested in finding out what your biggest mistake is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy starting Aug 9th at
https://last8percent.com/

"I'm not in this world to live up to your expectations and you're not in this world to live up to mine."
Bruce Lee

"I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear.”
Rosa Parks

The Olympics are here, what an exciting time of year!

It is so inspiring to see and hear the stories of young people going for it.

Putting it all on the line, the hard work, the building of a team, the sacrifices, all to achieve a goal.

The question I want to ask is: why do some athletes do better under pressure than others?

And how can we use that lesson to be better in our own high pressure moments?

That’s the focus of this episode.

It is great to have you.

Lets’ walk!

To Register for our Facebook Live Event, join our Facebook Group here: https://www.facebook.com/groups/thelast8project

Interested in finding out what your biggest mistake is when you face a Last 8% situation?

To take our assessment go to: http://last8percent.com/quiz

You can register for our next Last 8% Academy starting Aug 9th at
https://last8percent.com/

“In basketball - as in life - true joy comes from being fully present in each and every moment, not just when things are going your way. Of course, it's no accident that things are more likely to go your way when you stop worrying about whether you're going to win or lose and focus your full attention on what's happening right this moment.”

Phil Jackson

“Life is either a daring adventure, or nothing.”

HELEN KELLER

“The future belongs to those who believe in the beauty of their dreams.”

Eleanor Roosevelt

Are you avoiding something and feeling bad about it?

If so, you are not alone. And there is nothing wrong with you.

But it doesn’t mean you are powerless. That you can’t do something about it.

In this episode, we look at the things we avoid and why it is costing us more than we think. And of course, something we can do about it.

Let's walk!

To learn more about The Last 8% Academy:
https://last8percent.com/

“The cave you fear to enter holds the treasure you seek.” (Joseph Campbell)

When we quit thinking primarily about ourselves and our own self-preservation, we undergo a truly heroic transformation of consciousness.” Joseph Campbell

“You’re always one decision away from a totally different life.”

Anonymous

"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."

Mark Twain

With the pandemic receding and things returning to normal, are you keen to get moving and healthy again? Not sure where to start? In this 3rd episode on our Health series, we describe an approach to movement that you might find useful to get going again, and maybe more importantly, keep going.
Let's walk!

"Walking is the best possible exercise. Habituate yourself to walk very far.” Thomas Jefferson

“The only bad workout is the one that didn’t happen.”
Anonymous

"Good things come to those who sweat.”
Anonymous

Interested in finding out what your biggest mistake is when you face a Last 8% conversation? To take our assessment go to: last8percent.com/quiz.

You can register for our next Last 8% Academy at
https://last8percent.com/

Are you looking for a guaranteed way to lose and maintain weight? Well then, you might want to go somewhere else. There are no guarantees here.

But if you want an approach that takes in the best of what we know about human behavior and brings it to maintain a healthy weight, then you have come to the right place.

Today, the second in our series on health and weight, I give you an approach that has worked for me.

And that I am excited to share with you!

Lets’ walk

Interested in finding out what your biggest mistake is when you face a Last 8% conversation? To take our assessment go to: last8percent.com/quiz.

You can learn more about the Last 8% Academy at https://last8percent.com/

“THE FIRST WEALTH IS HEALTH.” – RALPH WALDO EMERSON, ESSAYIST, LECTURER AND POET

With the pandemic receding and things returning to some kind of normal, have you put on your pre-pandemic clothes yet and found that they...ahh ...no longer fit anymore?

Well, I have and it wasn’t much fun.

But really, are you frustrated at how difficult it can be to maintain a certain weight?

Today, we give you an insight that can make all of the difference in helping you get to and maintain your desired weight and be healthy.

Let’s walk!

Interested in finding out what your biggest mistake is when you face a Last 8% conversation? To take our assessment go to: last8percent.com/quiz.

You can learn more about the Last 8% Academy at https://last8percent.com/

“I found in my research that the biggest reason people aren’t more self-compassionate is that they are afraid they’ll become self-indulgent. They believe self-criticism is what keeps them in line. Most people have gotten it wrong because our culture says being hard on yourself is the way to be.”

— Kristen Neff

“You’ve been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.”

— Louise L. Hay

“If your compassion does not include yourself, it is incomplete.”

— Jack Kornfield

Are you letting fear rule your life?
Are you allowing it to hold you back and keep you stuck?
Are you wanting to challenge yourself to create a different life?

In today’s episode, I want to challenge you around a central question: are you willing to sacrifice who you are for who you could be?

It is an exciting episode today – we have a big announcement at the end!

Are you excited to be here?

I certainly am!

Let’s walk!

Announcing the Launch of the Last 8% Academy!

To learn more about how you can transform your life and career and live with more courage and less regret with The Last 8% Academy, our 6 week digital/live course go to: last8percent.com/quiz where you will get an opportunity to take an assessment to find out what the biggest mistake is that you make when it comes to Last 8% conversations.

"Nothing in life is to be feared. It is only to be understood.'
-Marie Curie

"I'm not afraid of storms, for I'm learning how to sail my ship."
-Louisa May Alcott

“You 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

You want to do a good job. You want to feel productive and purposeful at work. You want to create a good life for you and your family. But you face challenges – and stress and you want to be better at handling challenges and stress.
In Today’s episode, we spend more time that usual in the practice of mindfulness and use it to watch our thoughts with more accuracy.
Let's walk!

"With mindfulness, we are learning to observe in a new way, with balance and a powerful disidentification."
Jack Kornfield

"When we are identified with our thinking mind, our experience of life is constricted and limited to an opaque screen of words, images, concepts and labels – second-hand representations of life that might as well be a movie on a screen."
Eckhart Tolle

"Your outer journey may contain a million steps; your inner journey only has one: the step you are taking right now."
Eckhart Tolle

We often struggle with small, everyday frustrations and even feel, at times, feel embattled. It could be in our relationships, or at work, or at home.

Today, we are going to look at why mindfulness and meditation is such a foundation for creating a life of both unnecessary suffering and more freedom and more joy.
Let’s walk!

"Step out of the tangle of fear thinking, and flow down and down into ever widening rings of being."
Rumi, 13th century, Persian Poet

"Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling to anything — anger, anxiety, or possessions — we cannot be free.”
Thich Nhat Hanh,

What do you do when you are staring at a task that is important, but for whatever reason, you continue to put it off? It brings up strong emotions in you and is part of what is keeping you stuck in your career or in your life?

This is known as a Last 8% task.

In today’s episode, we explore why we procrastinate on our important, Last 8% tasks.

Let's walk!

"You can’t build a reputation on what you are going to do.”
Henry Ford

“Among other things, neuroplasticity means that emotions such as happiness and compassion can be cultivated in much the same way that a person can learn through repetition to play golf and basketball or master a musical instrument, and that such practice changes the activity and physical aspects of specific brain areas.”
Andrew Weil

Amateurs sit and wait for inspiration, the rest of us just get up and go to work.” —Stephen King

“The highest reward for a person’s toil is not what they get for it, but what they become by it.”
― John Ruskin

In today’s episode, we work hard to be our best in our Last 8% moments not just because it serves us or because it helps us be our best self and grow our career and relationships, though that is certainly one of the great benefits.

We work hard, we practice, because we want to have a bigger impact on the world around us, we want to have a more intentional impact on our world.
In today’s episode, we explore our motivation for why we practice and why we are engaged in this Last 8% project.
Let's walk!

“Compassion is not a relationship between the healer and the wounded. It's a relationship between equals. Only when we know our own darkness well can we be present with the darkness of others. Compassion becomes real when we recognize our shared humanity.”
Pema Chodron

“If your actions inspire people to dream more, learn more, do more, and become more, you are a leader.”
John Quincy Adams

“Everybody can be great, because everybody can serve. You don’t have to have a college degree to serve. You don’t have to make your subject and your verb agree to serve. You only need a heart full of grace, a soul generated by love.”
Martin Luther King, Jr.

"The best way to find yourself is to lose yourself in the service of others." Mahatma Gandhi

Have you ever walked out of a Last 8% situation and thought: yikes, I don't think that went too well....
It can happen. In these moments it is very possible to lose all perspective and think everything is going to crap. What to do in these moments?

That’s what we talk about in today’s episode: what can we do to be more resilient when a last 8% situation goes poorly. How do we maintain perspective? Plus I will give you the correct starting date for our Last 8% Academy digital course - as opposed to the incorrect one I told you last week!

Let's walk!

"Coaching is not teaching at all, but is about creating the conditions for learning and growing."
John Whitmore

“Experience is not what happens to you; experience is how you interpret what happens to you.”
Aldous Huxley

What do you do when you prepare, prepare, prepare some more and try to have an effective Last 8% conversation but it doesn’t go well? The other person doesn’t respond very well.
It can be disheartening.

And, worse, it can cause us to back down in the moment, or at a later date. And, we feel awful.

Today, we cover what to do when a Last 8% situations that doesn’t go well – and what we can learn from ... women...in this respect.

We also have a really big announcement about when the Last 8% Academy, our digital course, launches. So exciting! Are you ready?

Let’s walk!


"As Any fool can know. The point is to understand."
Albert Einstein

"Ideas without action aren’t ideas. They’re regrets."
Steve Jobs

"By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest." Confucius

"The quieter you become, the more you can hear."
Buddha

Have you ever walked into a situation that you knew was going to be difficult, where you had to give feedback to someone or you needed to deliver a tough decision that you knew was not going to make people happy, and then, as opposed to stepping in and doing what was required and delivering the information, you backed off? You avoided it?

In this episode, we want to understand why we avoid, and what we can do to deal with it better.

Let’s walk!

"You can choose courage, or you can choose comfort, but you cannot choose both."
Brene Brown

"If your dream only includes you, it is too small."
Ava DuVernay

"Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.”
Johann Wolfgang von Goethe

In order to not be left behind, we must learn as fast as the world is changing.

However, that is not easy to do today as 96% of people who start a digital course never finish it.

Why is that? In today’s episode, we explore the role of social learning in changing that percentage.

Let’s walk!

“For the things we have to learn before we can do them, we learn by doing them ...”

Aristotle

“The only way to learn mathematics is to do mathematics.”

Paul Halmos

“Tell me and I forget, teach me and I may remember, involve me and I learn.”

Benjamin Franklin, statesman and inventor

There's this crucial moment when you must confront a very uncomfortable situation, it could be in a work meeting, a difficult conversation you need to have with someone or maybe a tough decision. But instead of facing it, you back off, you avoid it. This is a last 8% situation, and it’s what’s might be keeping you stuck in your life and in your career.

In today’s episode, we explore a path to being more effective in these difficult last 8% situations so you don't let critical moments pass you by and feel regret that you didn't take your shots.
We also make a big announcement we are so excited about!
Let's walk!

“A man who carries a cat by the tail learns something he can learn in no other way.”
— Mark Twain

"Man's ind, once stretched by a new idea, never regains its original dimensions."
— Oliver Wendell Holmes

“Live as if you were to die tomorrow. Learn as if you were to live forever.”
― Mahatma Gandhi

With all you have going on, do you find that you are feeling less joy in your day? Less happiness? Less enjoyment? It is not surprising given the challenges we all face today.

Is it possible to find a way to live less in the future or less in the past? Today, we explore a path to be a bit more present in the moment so we can live with more joy in our life.

Let's walk!

“Most people treat the present moment as if it were an obstacle that they need to overcome. Since the present moment is Life itself, it is an insane way to live.”
Eckhart Tolle,

"Life is available only in the present moment. If you abandon the present moment you cannot live the moments of your life very deeply."
Thich Nhat Hahn

"There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live.”
Dalai Lama

"The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive."
Thich Nhat Hanh

We are In the middle of yet another wave of Covid affecting North America, Europe and the world, and it is clear that we are in for a challenging spring and it feels frustrating because, haven’t we been here before?

In today’s episode, what do we when we feel disheartened? What tools can use to manage the hardship and pain we are experiencing?
Let's walk!

"I am a more sensitive person, a more effective pastor, a more sympathetic counselor because of Aaron’s life and death than I would ever have been without it. And I would give up all of those gains in a second if I could have my son back. If I could choose, I would forgo all of the spiritual growth and depth which has come my way because of our experiences. . . . But I cannot choose."
Rabbi Harold Kushner

"In some ways suffering ceases to be suffering at the moment it finds a meaning."
Viktor Frankl

"Hope is not the conviction that something will turn out well but the certainty that something makes sense, regardless of how it turns out."
Vaclav Havel

Do You experience pain? Do you experience suffering?

While it is not something people want to talk about or admit, pain and suffering are part of life for everyone. It can be from something going in our relationships or at work or in our personal life and while we experience pain, suffering is optional.

Today we will explore the difference between pain and suffering and see if understanding this difference helps us live with more wisdom.

Let’s walk!

In the next few weeks, we will be making an announcement about something we are working on that we are very excited about it. We think you will be too! Look for it.

“When you open yourself to the continually changing, impermanent, dynamic nature of your own being and of reality, you increase your capacity to love and care about other people and your capacity to not be afraid.” – Pema Chödrön

After working different during the pandemic, will this experience change how we work in the future?

Today, we are going to look at what we need in our work environment so that we can be more effective, productive and create the career, life, relationships and impact we desire.

Let's walk!

"Each decision we make, each action we take, is born out of an intention."
Sharon Salzberg

"Intentions shape light. They set light into motion. Each intention--anger, greed, jealousy, compassion, understanding--sets energy into motion, sets patterns of light into motion."
Gary Zukav

You want to be productive, you want to get things done. You want to progress in your career. You also want to find more ease and happiness in your life. Is it possible to have both?

In this episode, we look at a path to try to do just that.

Let’s walk!

“Letting there be room for not knowing is the most important thing of all. When there's a big disappointment, we don't know if that's the end of the story. It may just be the beginning of a great adventure. Life is like that. We don't know anything. We call something bad; we call it good. But really we just don't know.”
Pema Chödrön

“Live your life as an experiment.”

Pema Chödrön

Are you working on an important project or creative piece and struggling? Finding that you are getting caught in your thoughts? Worried that it won’t work out successfully? Worried it won’t have the impact you think it can have?

Is it getting you down? Affecting your confidence and your courage?

Today, we are going to look at that way to think about that VOH so it has less of hold on us and so we can live more at ease and create the life we desire.

Let’s Walk!

“In practicing meditation, we’re not trying to live up to some kind of ideal—quite the opposite. We’re just being with our experience, whatever it is.”
Pema Chodron

“When we become more insightful and compassionate about how we ourselves get hooked, we spontaneously feel more tenderness for the human race. Knowing our own confusion, we’re more willing and able to get our hands dirty and try to alleviate the confusion of others."
Pema Chodron

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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Do you struggle when things go wrong with a project, or a relationship, or a job? Do you get frustrated when you don’t hit your numbers and your team is falling behind? Today, we are going to look at how we can better handle those difficult situations that are keeping us stuck. It starts by understanding whether we are still holding onto the banana.

Let’s walk!

“The happiness we seek cannot be found through grasping, trying to hold on to things. It cannot be found through getting serious and uptight about wanting things to go in the direction we think will bring happiness. We are always taking hold of the wrong end of the stick. The point is that the happiness we seek is already here and it will be found through relaxation and letting go rather than through struggle.”

Pema Chodron

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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

In today’s episode are you finding it difficult to get things done? Finding it tough to find thinking time to get at the thoughtful work on your plate or properly manage your people?

Are you feeling awful about it? Then, you are not alone.

Today, we are going to look at how we can manage our day more effectively so that we can be more productive, more in control of our lives, and stay more joyful.

Let’s walk

“The people who get on in this world are the people who get up and look for the circumstances they want and if they can't find them, make them.”

George Bernard Shaw

“Man is not the creature of circumstances, circumstances are the creatures of men. We are free agents, and man is more powerful than matter.”

Benjamin Disraeli


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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Are you finding that demands for your time is outstripping capacity? That you are struggling with not only too much to do and too little time but the level of uncertainty and complexity in your workload is simply overwhelming?

Today, we look at how we can better handle the feeling of overwhelm that can our ability think and perform effectively as well enjoy life and work a little bit more.

Let’s walk!

“Life can be magnificent and overwhelming, that is the whole tragedy. Without beauty, love, or danger it would almost be easy to live.”

Albert Camus

“Change begins with a decision: to be overwhelmed or to overcome.”

Perry Noble

“Be who you are and say what you feel because those who matter don’t mind and those who mind don’t matter.”

Dr Seuss

“The only person you are destined to become is the person you decide to be.”

Ralph Waldo Emerson

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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Are you finding that it is easy to become negative? Down on yourself about your circumstances, or the people in your life, or your job, or even, yourself?

Is it getting you down that you are becoming negative? Kind of a double whammy...
Today, we are going to look at the negative thoughts we can all have `and try to understand them for what they are, so they can have less of hold on us and so we can live more at ease and create the life we desire.

Let's walk!

"The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.”
Marcus Aurelius

“You are the sky. Everything else – it’s just the weather.”
Pema Chödrön

“Those who are free of resentful thoughts surely find peace.”
Buddha

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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Do you find that you sometimes get overwhelmed with the voice in your head (VOH)? That incessant critic that fills us with doubt and undermine’s our confidence and courage? That gets in the way of your performance and leadership?

Today, we look at the VOH and try to understand thoughts for what they are, so they have less of hold on us and so we can live more at ease and create the life we desire.
Let's walk!

"In any case, the point is not to try to get rid of thoughts, but rather to see their true nature. Thoughts will run us around in circles if we buy into them, but really they are like dream images. They are like an illusion-not really all that solid. They are, as we say, just thinking.''
Pema Chodron

"Not causing harm requires staying awake. Part of being awake is slowing down enough to notice what we say and do. The more we witness our emotional chain reactions and understand how they work, the easier it is to refrain. It becomes a way of life to stay awake, slow down, and notice.''
Pema Chodron

"Our lives are fashioned by our choices. First we make our choices. Then our choices make us."
Ann Frank


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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Are you finding that the start of your day can be overwhelming? Before you know it you are on a Zoom call and having to think, perform and make decisions and you are not really ready for it all?

Are you feeling a tad burned out? Looking to start your day differently? Welcome to the start of Season 3 of the Last 8 Morning podcast!

In this episode, we describe how to use movement, mindfulness and mental training to its full benefit so it can stop burnout, help you grow and become the best version of yourself.

Excited to be here? I certainly am!

Let’s walk!

“In any given moment we have two options: to step forward into growth or step back into safety.”

Abraham Maslow

“You’re off to great places!

Today is your day!

Your mountain is waiting. So get on your way!”

Dr. Seuss

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”

Socrates

(Dan Millman, Way of the Peaceful Warrior)

“How wonderful it is that nobody need wait a single moment before starting to improve the world.”

Anne Frank


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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

In this episode, have you made the decision to make kindness a superpower, but have also come to realize that it will take some work on your part? Today, we engage in the ‘the work’, the internal practice of building kindness so that it becomes a foundation for transforming our lives with more kindness.

Let’s walk!

“Love expands us, connects us, sweetens us, ennobles us. Love springs up in tender concern, it blossoms into caring action. It makes beauty out of all we touch. In any moment we can step beyond our small self and embrace each other as beloved parts of a whole.”
Jack Kornfield

“With mindfulness, loving kindness, and self-compassion, we can begin to let go of our expectations about how life and those we love should be.”
Sharon Salzberg

“The bud

stands for all things,

even for those things that don’t flower,

for everything flowers, from within, of self-blessing;

though sometimes it is necessary

to reteach a thing its loveliness,

to put a hand on its brow

of the flower

and retell it in words and in touch

it is lovely

until it flowers again from within, of self-blessing.”

Galway Kinnell


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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Are you finding that you are falling back to not being as kind as you would like? Especially under pressure? Today, we build the internal practice of kindness so that we can make the kindness neuropathway in our brain more robust, more powerful so that kindness becomes easier for us to access even in our more challenging moments.

Let walk!

“Three things in human life are important. The first is to be kind. The second is to be kind. And the third is to be kind."

Henry James

"I think the most important question facing humanity is, ‘Is the universe a friendly place?’

Albert Einstein

“A tree is known by its fruit; a man by his deeds. A good deed is never lost; he who sows courtesy reaps friendship, and he who plants kindness gathers love.”

Saint Basil

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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Do you want to be more kind in your life but are not sure how to do it?

As you know if you have been listening to this series, kindness is a muscle, that you can grow, that become a default behavior of yours , can become a new neuropathway.

In this episode, the third in our series on Building Kindness as a Superpower, we look at the key to unlocking kindness so that we can have the kind of life, relationship and impact on the world we want to have.

Let’s walk!

“If we could read the secret history of our enemies, we should find in each person’s life sorrow and suffering enough, to disarm all hostility.”

U.S. poet Henry Wadsworth Longfellow

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

Dalai Lama

“Any man could, if he were so inclined, be the sculptor of his own brain.”

Nobel Laureate and the father of Neuroscience

Santiago Ramón y Cajal

“Kindness can become its own motive. We are made kind by being kind.”

Eric Hoffer

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.

Follow us on Twitter, Instagram and Facebook!

If you liked today’s session, review us on Apple podcasts!
Join our community: https://www.facebook.com/groups/thelast8project/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

Do you sometimes wish you could be more patient? Less reactive? More kind to others or yourself?

Well, kindness is not something immutable to change. You can build it, like a muscle, you can grow it so that it becomes one of your superpowers.

In this episode, the second in our series on Building Kindness as a Superpower, we look at the science of kindness and how it can help you as you grow your career and relationships and improve your life
Let’s walk!

“Be kind whenever possible. It is always possible.”
The 14th Dalai Lama

“Go and love someone exactly as they are. And then watch how quickly they transform into the greatest, truest version of themselves.”
Wes Angelozzi

Are you feeling anxious or stressed about the approaching US election? Worried about what the outcome will mean or how people will react afterward? If so, you are not alone.
Many of us are feeling a mix of worry and rumination and maybe even helplessness as Nov. 3rd approaches.

With the election upon us, now seems an appropriate time to have a 3-part episode on kindness. We will cover both the science of kindness and the practice of kindness; for ourselves and for others. In this episode, we look at the barriers to kindness. Let’s walk!

"Human kindness has never weakened the stamina or softened the fiber of a free people. A nation does not have to be cruel to be tough.”
Franklin D. Roosevelt

"An empty stomach is not a good adviser.”
Albert Einstein

"Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured."
Mark Twain

"You cannot do a kindness too soon, for you never know how soon it will be too late."
Ralph Waldo Emerson

“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, which can be found here: https://documentcloud.adobe.com/link/review?uri=urn:aaid:scds:US:d0109634-9849-433b-9cf7-d88957ff5bb6

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.

We'd love to hear from you! Join us on Facebook at https://www.facebook.com/groups/thelast8project/.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

Are you feeling exhausted? Not able to feel much joy or pleasure? A bit cynical? If so, these are the telltale signs of burn out and it's no wonder, given the political and economic uncertainty upon us, all in the middle of a pandemic.

It can be a lot. But know you can do something about it. In this episode we explore what the four drivers of burn out are and how you can use this insight to manage how you are feeling more effectively.

Let's walk!

Holidays can be some of the more challenging times we face in the year.
We are with people who can sometimes trigger us. Or, we are feeling lonely and alone. Or tired and reactive.

This holiday season might be a particularly challenging one because of the pandemic.
In this episode, we describe 3 strategies to deal with the challenges you might face this year so this time of year is a little more bearable and enjoyable.

Let’s walk!

“My expectations were reduced to zero when I was 21. Everything since then has been a bonus.”
Stephen Hawking

“Compassion is the keen awareness of the interdependence of all things.”
Thomas Merton

"One of the secrets of inner peace is the practice of compassion.”
Dalai Lama

Join the Last 8% Facebook group here: https://www.facebook.com/groups/thelast8project

It has been a challenging year. We have done our best to manage the uncertainty, ups and down, turmoil and loneliness. Today, we look back and review 2020 and decide on a word of the year.

Curious to know what it is? Let’s walk!

If you want to guess what the word of the year is before you hear the podcast, go to Facebook group, Last 8% Project, and take a guess!

https://www.facebook.com/groups/thelast8project/permalink/2844206585865121/?comment_id=2844226095863170

"You have power over your mind — not outside events. Realize this, and you will find strength."

Marcus Aurelius

"Faith is taking the first step even when you don't see the whole staircase."

Martin Luther King, Jr.

Are you finding that you are spending too much time on your phone? Surfing news sites and social media to your detriment? Looking for a powerful approach to changing this habit? Enter our 5 Minute Book Club series!

Instead of filling every vacant moment, whether going to the bathroom first in the morning, or waiting for the kettle to bowl, with useless, mind numbing scrolling, grab the book we are studying and engage in our 5 Minute Book Club.

Today, in the second episode of our series, we explore how to work with fear, examining the work of Pema Chodron and her great book, When Things Fall Apart.

It is a fantastic book that I am getting a lot out of. I hope you are to!

Let’s walk!

“No one ever tells us to stop running away from fear...the advice we usually get is to sweeten it up, smooth it over, take a pill, or distract ourselves, but by all means make it go away. "
Pema Chodron

“Once there was a young warrior. Her teacher told her that she had to do battle with fear. She didn’t want to do that. It seemed too aggressive; it was scary; it seemed unfriendly. But the teacher said she had to do it and gave her the instructions for the battle. The day arrived. The student warrior stood on one side, and fear stood on the other. The warrior was feeling very small, and fear was looking big and wrathful. They both had their weapons. The young warrior roused herself and went toward fear, prostrated three times, and asked, "May I have permission to go into battle with you?" Fear said, "Thank you for showing me so much respect that you ask permission." Then the young warrior said, "How can I defeat you?" Fear replied, "My weapons are that I talk fast, and I get very close to your face. Then you get completely unnerved, and you do whatever I say. If you don’t do what I tell you, I have no power. You can listen to me, and you can have respect for me. You can even be convinced by me. But if you don’t do what I say, I have no power." In that way, the student warrior learned how to defeat fear. ”
Pema Chodron

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do.”
First Lady Eleanor Roosevelt

Are you seeing others struggle with the amount of uncertainty and change going on? Do you want to help but are not sure where to start?

In this episode, we describe the three things you can do to start helping others manage uncertainty. Three things to you lead more effectively.

Let's walk!

“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.”
Thomas Paine

"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty."
Winston S. Churchill

“People make history and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous skilful leaders seize the opportunity to change things for the better.”
Harry S. Truman

"A hero is no braver than an ordinary man, but he is brave five minutes longer."
Ralph Waldo Emerson

In today’s episode, the fifth in our Managing Uncertainty series, we look at a tool to help us be strong and powerful amidst change and uncertainty. It is called the ETA tool and it brings together mindfulness and lovingkindness as a powerful way to build an internal refuge to manage uncertainty more effectively.

Let’s Walk!

“Painful feelings are, by their very nature, temporary. They will weaken over time as long as we don’t prolong or amplify them through resistance or avoidance. The only way to eventually free ourselves from debilitating pain, therefore, is to be with it as it is. The only way out is through.”
Kristin Neff

“You’ve been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.”
Louise L. Hay

“A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.”
Christopher K. Germer

With everything going on politically, economically, with the pandemic, within your organization, maybe with your family, are you feeling a bit overwhelmed? Do you wish you had more insight and tools to better deal with these uncertain times?

In today’s episode, the fourth in of our Managing Uncertainty series, we look at one of the critical tools we need to develop to manage uncertainty more effectively.

Let’s Walk!

“The task we must set for ourselves is not to feel secure, but to be able to tolerate insecurity.”

Erich From, German social psychologist

“It is an act of courage to acknowledge our own uncertainty and sit with it for a while.”

Psychologist Harriet Lerner

“We might feel that somehow we should try to eradicate these [8] feelings of pleasure and pain, loss and gain, praise and blame, fear and disgrace. A more practical approach would be to get to know them, see how they hook us, see how they color our perception of realty, see how they are aren’t all that solid. Then these eight challenges become the means for growing wiser as well as kinder and more content.”

Pema Chodron

Are you feeling disrupted by the amount of uncertainty and change in your life? Is it affecting your work performance or your happiness?

In today’s episode, the third in our Managing Uncertainty series, we take a deeper look at anger and blame, another habitual way we react to uncertainty, one that doesn’t serve us very well.

Let’s Walk!

“Fear is the main source of superstition, and one of the main sources of cruelty. To conquer fear is the beginning of wisdom.”
Bertrand Russell

Are the you feeling the effects of uncertainty?

In today’s episode, the second in our Managing Uncertainty series, we take a deeper look at worry. Why do we worry? Does it serve us? If you are prone to worry, you won’t want to miss this episode.

Let’s Walk!

Gabrielle Bernstein

"Fear is often our immediate response to uncertainty. There’s nothing wrong with experiencing fear. The key is not to get stuck in it."

Eckhart Tolle

“If uncertainty is unacceptable to you, it turns into fear. If it is perfectly acceptable, it turns into increased aliveness, alertness, and creativity.”

Do you get overwhelmed by the amount of uncertainty in the world today? Whether politically, or with the economy, the pandemic, within your organization, or with your family? Do you wish you had more insight and tools to better deal with these uncertain times we are living in?

In today’s episode, the beginning of our Managing Uncertainty series, Part 1 we take a deeper look at uncertainty, which is the first step to managing it effectively.

Let’s Walk!

“Looking deeper, we could say that the real cause of suffering is not being able to tolerate uncertainty—and thinking that it’s perfectly sane, perfectly normal, to deny the fundamental groundlessness of being human.”

Pema Chödrön

"Sticking with that uncertainty, getting the knack of relaxing in the midst of chaos, learning not to panic—this is the spiritual path.”

Pema Chödrön

In today’s episode, do you sometimes find yourself restless, feeling a lack of ease, maybe even a little fearful and Not sure how to deal with it? The fact is that we are not very skilled at being uncomfortable. And it leaves us with more, not less suffering.

If this episode, we describe How to be more effective at being uncomfortable. This is part 1 of our 5 MINUTE BOOK CLUB series that will appear every now and then in our podcast. We are reading: Pema Chödrön's, What To Do When Things Fall Apart

Today we will describe a different way to being with our discomfort so that we can live with more ease and grace upon the life.

Let’s walk!

“We are more often frightened than hurt; and we suffer more from imagination than from reality.”
Seneca

“nothing ever goes away until it has taught us what we need to know, she wrote.
…nothing ever really attacks us except our own confusion. maybe the only enemy is that we don’t like the way reality is now, and therefore wish it would go away fast. but what we find is that nothing ever goes away, until it has taught us what we need to know. if we run a hundred miles an hour, to the other end of the continent, in order to get away from the obstacle, we find the very same problem waiting for us when we arrive. it just keeps returning with new names, forms, manifestations until we learn, whatever it has to teach us, about where we are separating ourselves from reality, how we are pulling back instead of opening up, closing down, instead of allowing ourselves to experience fully whatever we encounter, without hesitating or retreating into ourselves.”

Pema Chödrön

“When a resolute young fellow steps up to the great bully, the world, and takes him boldly by the beard, he is often surprised, to find, it comes off in his hand, and that it was only tied on, to scare away the timid adventurers.”

Ralph Waldo Emerson

“When we protect ourselves so we won't feel pain, that protection becomes like armor, like armor that imprisons the softness of the heart.”

Pema Chödrön

Do you sometimes find yourself on your phone, in a trance-like state, on auto-pilot, scrolling, ruminating and lost in thought? Are you finding that you often run out of time during the day? That there is simply not enough hours in the day to do everything you want? Are you a bit feeling burned out? Not at your best?

If this episode, we describe how you can gain an extra hour a day by not doing very much; a plan that will help improve your mental health and your learning all at the same time.

Let’s walk!

“The little things? The little moments? They aren’t little.”

Jon Kabat-Zinn

“The best way to capture moments is to pay attention. This is how we cultivate mindfulness.”

Jon Kabat-Zinn

“Long ago you may have given up control of your brain and set it on autopilot because it just felt like too much work. Well, it is work! But for me, this work was well worth it for the prospect of not waking up sad every day.”

Chris Hardwick

“The only person you are destined to become is the person you decide to be.”

Ralph Waldo Emerson

In this episode, have you made the decision to make kindness a superpower, but have also come to realize that it will take some work on your part? Today, we engage in the ‘the work’, the internal practice of building kindness so that it becomes a foundation for transforming our lives with more kindness.

Let’s walk!

“Love expands us, connects us, sweetens us, ennobles us. Love springs up in tender concern, it blossoms into caring action. It makes beauty out of all we touch. In any moment we can step beyond our small self and embrace each other as beloved parts of a whole.”
Jack Kornfield

“With mindfulness, loving kindness, and self-compassion, we can begin to let go of our expectations about how life and those we love should be.”
Sharon Salzberg

“The bud

stands for all things,

even for those things that don’t flower,

for everything flowers, from within, of self-blessing;

though sometimes it is necessary

to reteach a thing its loveliness,

to put a hand on its brow

of the flower

and retell it in words and in touch

it is lovely

until it flowers again from within, of self-blessing.”

Galway Kinnell

Are you finding that you are falling back to not being as kind as you would like? Especially under pressure? Today, we build the internal practice of kindness so that we can make the kindness neuropathway in our brain more robust, more powerful so that kindness becomes easier for us to access even in our more challenging moments.

Let walk!

“Three things in human life are important. The first is to be kind. The second is to be kind. And the third is to be kind."

Henry James

"I think the most important question facing humanity is, ‘Is the universe a friendly place?’

Albert Einstein

“A tree is known by its fruit; a man by his deeds. A good deed is never lost; he who sows courtesy reaps friendship, and he who plants kindness gathers love.”

Saint Basil

Do you want to be more kind in your life but are not sure how to do it?

As you know if you have been listening to this series, kindness is a muscle, that you can grow, that become a default behavior of yours , can become a new neuropathway.

In this episode, the third in our series on Building Kindness as a Superpower, we look at the key to unlocking kindness so that we can have the kind of life, relationship and impact on the world we want to have.

Let’s walk!

“If we could read the secret history of our enemies, we should find in each person’s life sorrow and suffering enough, to disarm all hostility.”

U.S. poet Henry Wadsworth Longfellow

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

Dalai Lama

“Any man could, if he were so inclined, be the sculptor of his own brain.”

Nobel Laureate and the father of Neuroscience

Santiago Ramón y Cajal

“Kindness can become its own motive. We are made kind by being kind.”

Eric Hoffer

Do you sometimes wish you could be more patient? Less reactive? More kind to others or yourself?

Well, kindness is not something immutable to change. You can build it, like a muscle, you can grow it so that it becomes one of your superpowers.

In this episode, the second in our series on Building Kindness as a Superpower, we look at the science of kindness and how it can help you as you grow your career and relationships and improve your life
Let’s walk!

“Be kind whenever possible. It is always possible.”
The 14th Dalai Lama

“Go and love someone exactly as they are. And then watch how quickly they transform into the greatest, truest version of themselves.”
Wes Angelozzi

Are you feeling anxious or stressed about the approaching US election? Worried about what the outcome will mean or how people will react afterward? If so, you are not alone.
Many of us are feeling a mix of worry and rumination and maybe even helplessness as Nov. 3rd approaches.

With the election upon us, now seems an appropriate time to have a 3-part episode on kindness. We will cover both the science of kindness and the practice of kindness; for ourselves and for others. In this episode, we look at the barriers to kindness. Let’s walk!

"Human kindness has never weakened the stamina or softened the fiber of a free people. A nation does not have to be cruel to be tough.”
Franklin D. Roosevelt

"An empty stomach is not a good adviser.”
Albert Einstein

"Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured."
Mark Twain

"You cannot do a kindness too soon, for you never know how soon it will be too late."
Ralph Waldo Emerson

“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, which can be found here: https://documentcloud.adobe.com/link/review?uri=urn:aaid:scds:US:d0109634-9849-433b-9cf7-d88957ff5bb6

Are you struggling with the amount of change going on in the world? Or in your company or family? Are you starting to see that in order to adapt to this disruptive world, you need to be an aggressive learner? Interested in learning ways how to learn more effectively and efficiently?

In this first episode of the The Science of Learning Series, which will be a periodic series at the podcast, we look at how we can learn as fast as the world is changing. This episode we focus on reading.

Let's walk!

"A person who does not read good books, has no advantage over a person who cannot read.”
Mark Twain

“Some books are to be tasted, others to be swallowed, and some few to be chewed and digested.”
Francis Bacon

“Enlightenment is achieved only when, in addition to knowing what an author says, you know what he or she means and why he or she says it.”
Mortimer Adler

"Once you have read a book you care about, some part of it is always with you.”
Louis L’Amour

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

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

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.

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!

“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.

Are you feeling exhausted? Not able to feel much joy or pleasure? A bit cynical? If so, these are the telltale signs of burn out and it's no wonder, given the political and economic uncertainty upon us, all in the middle of a pandemic. It can be a lot. But know you can do something about it. In this episode we explore what the four drivers of burn out are and how you can use this insight to manage how you are feeling more effectively. Let's walk!

Are you struggling to have the relationships you want? Or live the life you want? Or have the career you want? First, know you are not alone – many struggle to build these things. But have you ever wondered why that is? Why do we struggle?

In this episode we introduce you to Season 2 of the podcast and we continue our journey of uncovering the insights and skills that we need to get more out of life. To live more courageously, with less regret, and build the best version of ourselves.

Let’s walk!

Quotes:
When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.
Marcus Aurelius

Make each day your masterpiece.
John Wooden

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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!

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.

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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, how one 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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

This is a great article that details the "75 Things White People Can Do For Racial Justice."

What Concrete Steps Can We Take to Find Our Voice and Help Change Occur?

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."

Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Ibram X Kendi's book, How to Be Anti-Racist

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

We recommend Robin DiAngelo's book, White Fragility, which informs much of this podcast, and Ibram X Kendi's book, How to Be 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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____
# Emotional Intelligence
# Strategies
# Get Disciplined
# Get Motivated
# Mindfulness
# Self-Help

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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/.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____
# Emotional Intelligence
# Strategies
# Get Disciplined
# Get Motivated
# Mindfulness
# Self-Help

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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/.

As always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives

Ibram X Kendi's book, How to Be Anti-Racist
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 always, the work continues:
This is a great article that details the "75 Things White People Can Do For Racial Justice."
Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be 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
Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

This is a great article that details the "75 Things White People Can Do For Racial Justice."

What Concrete Steps Can We Take to Find Our Voice and Help Change Occur?

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."

Reading List:
Desmond Cole, The Skin We're In
Robyn Maynard, Policing Black Lives
Robin DiAngelo, White Fragility
Ibram X Kendi's book, How to Be Anti-Racist

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.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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

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 recommend Robin DiAngelo's book, White Fragility, which informs much of this podcast, and Ibram X Kendi's book, How to Be Anti-Racist.

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.

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____
# Emotional Intelligence
# Strategies
# Get Disciplined
# Get Motivated
# Mindfulness
# Self-Help

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____
# Emotional Intelligence
# Strategies
# Get Disciplined
# Get Motivated
# Mindfulness
# Self-Help

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.

This week is inspired by Performing Under Pressure, our NY Times bestselling book and crystallizes the major findings and strategies in the book (https://www.amazon.ca/Performing-Under-Pressure-Science-Matters/dp/0804136726).

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____
# Emotional Intelligence
# Strategies
# Get Disciplined
# Get Motivated
# Mindfulness
# Self-Help

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.

This week is inspired by Performing Under Pressure, our NY Times bestselling book and crystallizes the major findings and strategies in the book (https://www.amazon.ca/Performing-Under-Pressure-Science-Matters/dp/0804136726).

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.

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____


# Emotional Intelligence
# Strategies
# Get Disciplined
# Get Motivated
# Mindfulness
# Self-Help

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.

This week is inspired by Performing Under Pressure, our NY Times bestselling book and crystallizes the major findings and strategies in the book (https://www.amazon.ca/Performing-Under-Pressure-Science-Matters/dp/0804136726).

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."

Follow us on Twitter, Instagram and Facebook!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____


# Emotional Intelligence
# Strategies
# Get Disciplined
# Get Motivated
# Mindfulness
# Self-Help

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.

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____

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

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.

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.

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.
Producer: Brigitte Pawliw-Fry
___

"Emotional Intelligence"
"Strategies"
"Get Disciplined"
"Get Motivated"
"Mindfulness"
"Meditation"
"Self-help"

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.

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.
Producer: Brigitte Pawliw-Fry
____

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

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

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

# Emotional Intelligence
# Strategies
# Get Disciplined
# Get Motivated
# Mindfulness
# Self-Help

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.

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____

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

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.

Give us feedback! Here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____

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

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!

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____

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

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.

We'd love to hear from you: here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____

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

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.

Give us feedback! Here's a link to our listener survey: https://www.surveymonkey.com/r/CDVG53J.

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 on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

____

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

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/.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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/.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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/.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

We'd love to hear from you! Join us on Facebook at https://www.facebook.com/groups/thelast8project/.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

We'd love to hear from you! Join us on Facebook at https://www.facebook.com/groups/thelast8project/.
Follow along on Twitter and Instagram.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

Join us on Facebook at https://www.facebook.com/groups/thelast8project.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

We'd love to hear from you! Join us on Facebook at https://www.facebook.com/groups/thelast8project/?ref=bookmarks.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

In today’s session, JP begins Anxiety Week by examining what anxiety is, how it differs from fear, and specifically, how one 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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

In this session, we strengthen our identity and set out our goals for 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.

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.

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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

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.

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.

Music by @nop on CC Mixter, http://beta.ccmixter.org/people/Lancefield.

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