Have you been feeling doubts about your career recently, or perhaps for quite some time? Maybe you're not sure if you're in the right job, or even in the right field, and you can't figure out if you should try to keep making your current position work, or jump ship to something else.
Then you'll likely recognize yourself in the stages of career transition my guest will describe. His name is Joseph Liu. He's a consultant, coach, and speaker who helps people navigate the challenges of switching careers. In his work, he's seen that there's a recurring pattern individuals follow when thinking about and making this weighty decision, which he calls the "7 Stages of Career Change." Today on the show, Joseph walks us through these stages, which begin with Doubt and Dismay and end with Reflection and Relaunch. With each stage, Joseph explains what typically goes through people's minds, common mistakes that are made, and the best actions to take, which sometimes involves transitioning out of your current career, and sometimes does not. We end our conversation with the considerations to keep in mind if you do decide to make a change.
Get the show notes at aom.is/careerchange.
Every day, we have to make choices on whether we can trust someone or not. If we make the wrong choice, it could mean a failed relationship or business partnership and all the emotional and financial costs that follow.
My guest today has spent his career sizing people up in high stakes situations. His name is Robin Dreeke, he spent two decades working as a behavioral analyst for the FBI, and in his new book, Sizing People Up: A Veteran FBI Agent's User Manual for Behavior Prediction, he shares the tips everyone can use in determining whether or not someone is trustworthy.
We begin our conversation discussing how Robin's latest book builds off the work he did in The Code of Trust and the consequences of sizing people up incorrectly. Robin then shares the overarching framework he recommends using when you want to figure out if you can trust someone or not. We spend the rest of our conversation digging into the six specific signs you should look for when you're figuring out if you want to enter into a personal or professional relationship with someone, and you're trying to predict their future behavior.
Get the show notes at aom.is/sizingpeopleup.
When you think of philosophy, you probably think of ancient Greece or 18th century France. You probably don't think of America. But this country also birthed its own set of philosophical luminaries, and my guest today had a unique encounter with them.
When modern day professor of philosophy John Kaag was a graduate student at Harvard, he was dispirited and struggling personally and professionally. But thanks to a chance encounter with an elderly New Englander, he discovered an abandoned library in New Hampshire full of rare first edition books of the great works of Western philosophy, many of which were owned by quintessentially American thinkers like Ralph Waldo Emerson and William James.
Kaag began cataloging the books, and in the process, uncovered the intellectual history of American philosophy and its responses to big existential questions like, "Is life worth living?"
Today on the show I talk to John about his experience with this abandoned library in the woods of New Hampshire, and with the authors of the books which were contained therein. We start off talking about how American philosophy is often overlooked, and its big ideas, which include transcendentalism and pragmatism. We then dig into how the works of European and Asian thinkers influenced American philosophers like Emerson and Thoreau, while they yet tried to make something completely new. John and I then discuss how American pragmatism was developed in response to the philosophical issues Darwinism created around free will and what it means to live a moral life.
We end our conversation discussing how the pragmatist William James answered the question of whether life is worth living and how his answer might be said to hinge on one essential word: if.
Get the show notes at aom.is/americanphilosophy.
It's a new year and like many people, you may have set a goal to exercise more regularly. But like most people, you've set this goal before only to give up on it after only a few weeks.
Why is it so hard to make exercise a habit? And what can you do to make it stick?
My guest today argues that more willpower and discipline isn't the answer. Instead, you need to completely change the way you think about exercise.
Her name is Michelle Segar, and she's a behavioral scientist and the author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. We begin our conversation discussing Michelle's counterintuitive finding that common reasons for exercising like losing weight or even getting healthier aren't effective motivations. And she shares research on how our ideas of what exercise should look like, as well as the propensity towards an all-or-nothing mindset, also set us up for failure. We then discuss why sheer discipline isn't very effective for staying on track either, and why exercise needs to have an immediately positive impact on our lives if we want to stick with it. Michelle and I spend the rest of our conversation discussing the research-backed framework she's developed to help people make exercise a sustainable habit, which includes less emphasis on willpower and more on changing the meaning you lend to physical activity and its priority in your life.
Get the show notes at aom.is/nosweat.
Have you ever been heaped with praise, only to ignore it in favor of focusing on the lone piece of criticism you received?
That's the power that bad things wield, and it's a power that humans need to learn how to both harness and mitigate.
My guest today lays out both sides of that coin in a book he co-authored with psychologist Roy Baumeister. His name is John Tierney and the book is The Power of Bad: How the Negativity Effect Rules Us and How We Can Rule It. We begin our conversation discussing how much stronger bad is than good, and how many good things it takes to offset a single bad one. We then dig into the implications of the fact that bad things have a much stronger impact than good ones, including how you really only need to be a good enough parent to your kids, the best way to deliver criticism to others, and why religions that emphasize Hell have historically won more adherents than those that focus on Heaven. We also talk about how negativity is contagious and why it's true that one bad apple can spoil the whole bunch. We end our conversation with a look at whether or not social media is a negative force in our lives, and John's advice on how to not let those he calls "the merchants of bad" in the media make us think that things in the world are worse than they really are.
Lots of insights in this show on how both to use the power of bad to your advantage, and overcome its negative effects.
Get the show notes at aom.is/powerofbad.
How well did you do in completing projects last year? Not just work projects, but also personal projects surrounding family, fitness, or hobbies. If you didn't accomplish as much as you'd like, then maybe you need to change up your mindset and tactics in the new year.
My guest today has written a guide to making those changes. His name is Charlie Gilkey and he's a former Army officer with a PhD in philosophy who's spent over a decade studying productivity, writing about it on his website Productive Flourishing, and coaching clients in what he's learned. He now has a book out as well: Start Finishing: How to Go From Idea to Done. Charlie and I begin our conversation going through the most common roadblocks that prevent people from completing their projects, including following other people's priorities and dealing with what he calls "head trash." We then discuss how we waste a lot of time doing what Charlie calls "thrashing' and what we can do to overcome it. We then dig into why you sometimes have to quit things to move forward, how to create effective goals, and why it's crucial to know which of three levels of success you're aiming for. We also talk about how to do what Charlie calls "momentum planning" and the importance of creating focus blocks in your schedule.
Get the show notes at aom.is/startfinishing.
There's an unspoken timeline that people supposedly need to follow to have a successful life: be a good student in high school, get into a good college, and then get a good job right after you graduate.
But you've probably met successful people whose lives didn't follow this kind of linear arc and neat timeline, and maybe yours didn't either. Their young adult years weren't very auspicious, and they didn't come into their own and find their bearings until after college, or even much later. My guest today explores the upsides of this kind of trajectory in his book: Late Bloomers: The Power of Patience in a World Obsessed with Early Achievement. His name is Rich Karlgaard and we begin our conversation discussing how he defines a late bloomer and a few examples of some famous late bloomers in history. We then dig into how late bloomers got a bad rap and how society became increasingly obsessed with finding success at a young age. Rich then walks us through the disadvantages of being an early bloomer and the advantages of being a late bloomer, including resilience, self-awareness, and a healthy, motivating sense of self-doubt.
Get the show notes at aom.is/latebloomer.
Good character is hard to define in the abstract, but easy to identify when it's embodied in the lives of great individuals. In order to illuminate what worthy character looks like, my guest today has written a book which consists of profiles of 10 of history's most notable admirals, marking out both their inspiring and flawed qualities, as well as how these qualities intersected with their ability to lead. His name is Admiral James Stavridis, he served as the commander of US Southern Command, US European Command, and NATO Supreme Allied Commander Europe, and is now the dean of the Fletcher School of Law and Diplomacy at Tufts University. On today's show, the admiral talks about many of the figures in his latest book, Sailing True North: Ten Admirals and the Voyage of Character, including Themistocles, Sir Francis Drake, Horatio Nelson, and Chester Nimitz. We take a look at what these individuals did well, what they did poorly, and how their characteristics, decisions, qualities, and overall moral compass impacted their leadership and influence.
Get the show notes at aom.is/truenorth.
Do you feel restless? Have you ever lied in bed at night looking up at the ceiling wondering "Is this all there is to life?" Or have you ever achieved a big goal in life only to feel let down?
Over 1500 years ago, Catholic bishop, philosopher and theologian Augustine of Hippo had those same feelings of angst and wrote down some insights on how to deal with them and they're just as relevant today as they were then.
My guest today has written a book about Augustine's ancient insights on the anxiety of modern life and how this famous Catholic theologian has had a profound impact on Western philosophy, including among 20th-century existential philosophers. His name is James K. A. Smith and his book is On the Road with Saint Augustine. We begin our show discussing Augustine's biography and his oft-overlooked influence on atheistic existential philosophers like Heidegger, Sartre, and Camus.
We then dig into the big ideas that Augustine hit on his famous book Confessions including how to deal with existential angst, how to find your true self, what it means to be truly free in life, and how to deal with our restless ambition. Along the way, James shows how 20th-century existential philosophers dealt with these questions, why he thinks existentialism falls shorts to answering them, and why Augustine's solutions might be better.
Lots of great insights about big life questions in this episode.
Get the snow notes at aom.is/augustine.
When Don Greene was a springboard diver in high school and college, his performances were erratic -- sometimes they'd be amazing and sometimes embarrassing. None of his coaches could explain why that happened to him, so Don set out to find the answers himself.
After serving as an Army Ranger and Green Beret, and getting his PhD in sports psychology, Don has spent decades coaching Olympic divers, professional athletes, race car drivers, opera singers, classical musicians, and Wall Street traders in how not to choke under pressure. He shares the principles he uses as a stress coach in Fight Your Fear and Win: Seven Skills for Performing Your Best Under Pressure. Today we talk about those skills, beginning with why people choke in the first place, and what's going on in your mind when that happens. We then talk about the fundamentals of managing performance anxiety and staying in right brain flow, including making adrenaline work for instead of against you, getting your mind centered, ignoring distractions, and becoming mentally tough. We also discuss how to thwart negative self-talk through a practice Don calls "thought monitoring," and his 5-step strategy for recovering when you do make a mistake.
Get the show notes at aom.is/dontchoke.
In the summer of 1954, two groups of 8- to 11-year-old boys were taken to a summer camp in Oklahoma and pitted against each other in competitions for prizes. What started out as typical games of baseball and tug-of-war turned into violent night raids and fistfights, proving that humans in groups form tribal identities that create conflict.
This is the basic outline of a research study many are still familiar with today: the Robbers Cave experiment. But it's only one part of the story.
My guest dug into the archival notes of this famous and controversial social experiment to find unknown and unreported details behind what really happened and why. Her name is Gina Perry and her book is The Lost Boys: Inside Muzafer Sherif's Robbers Cave Experiment. We begin our conversation by discussing what the Robbers Cave experiment purported to show and the influence the experiment has had on social psychology since. We then discuss the similarities between head researcher Muzafer Sherif's ideas about the behavior of boys in groups with those of William Golding, author of Lord of the Flies, and how both men's ideas were influenced by their personal experiences in war. We also dig into the general connection between children's summer camps and psychological studies in the 19th century. Then turning to the Robbers Cave experiment itself, Gina shares how that experiment wasn't Sherif's first attempt at this kind of field study, and how it had been preceded by another experiment in which the boys turned on the researchers. She describes how Sherif and his assistants attempted to get different results at Robbers Cave by goading the boys into greater conflict and how they got the boys to reconcile after whipping them up into a competitive frenzy. At the end of our conversation, Gina talks about finding the boys who were in the experiment and what these now grown men thought of the experience, and we discuss whether or not there's anything to be learned from Robbers Cave on the nature of group conflict.
Get the show notes at aom.is/robberscave.
Friendship is arguably the most unique type of relationship in our lives. Friendships aren't driven by sexual attraction or by a sense of duty, as in romantic and familial relationships, but instead are entirely freely chosen.
My guest today says that's part of why friendship is both uniquely wonderful and uniquely challenging. His name is Bill Rawlins, he's a professor of interpersonal communication, and he's spent his career studying the dynamics of friendship and authored several books on the subject, including Friendship Matters. Bill and I begin our conversation discussing why friendship is often taken for granted, and what makes friendships unique from other types of relationships. We then explore the four particular tensions that arise in friendship: the tension between independence and dependence, affection and instrumentality, judgement and acceptance, and expressiveness and protectiveness. We also talk about how these tensions manifest in male friendships versus female friendships, and whether it's true as is commonly said that modern men don't have good friendships. We then shift into talking about how friendships change across the life cycle, starting with how kids think about friendship differently than adults. We unpack why it is we often think of the friends we made in adolescence as the best friends we ever had, and why many men stop having good friends in adulthood. We end our conversation with Bill's advice for making friends as a grown-up.
Lots of insights in this show on a relationship that isn't typically examined or well understood.
Get the show notes at aom.is/friendship.
The holiday season is upon us. It's a time for getting cozy, making memories, and looking forward to the new year ahead.
My guest today has plenty of research-backed insights on how to take each of those things to the next level. His name is Meik Wiking, and he's the CEO of the Happiness Research Institute and the author of The Little Book of Hygge: Danish Secrets to Happy Living, as well as The Art of Making Memories: How to Create and Remember Happy Moments. We begin our discussion exploring the Danish concept of hygge, which is the art of getting cozy, and how it helps Danes survive their long, harsh winters. Mike also discusses his research on how to create lasting memories. We then combine these ideas to explore how lighting, food, scent, and more can help you inject more hygge into the holiday season, and make Christmas and the coming year your most memorable yet.
You'll want to grab a hot cocoa and wrap yourself in a blanket before cozying up to this show.
Get the show notes at aom.is/cozy.
According to my guest today, many of the world's most eminent leaders, thinkers, athletes, and artists have one thing in common: they cultivate stillness in their lives.
His name is Ryan Holiday and in his latest book, Stillness Is the Key, he highlights how great individuals have used stillness to do great things. We begin our discussion with how Ryan describes stillness, what it means to find stillness in mind, body, and soul, and how an individual can have stillness in one of these areas, but chaos in another. Ryan shares what we can learn about stillness of mind from JFK's handling of the Cuban Missile Crisis and how journaling and limiting media inputs can help us foster our own mental stillness. We then discuss the myth that relationships hold you back in life, and how they can in fact help you find both greater achievement, and stillness of soul. We also discuss what we can learn from Winston Churchill on how to find physical stillness, and why having hobbies is so important to finding balance in life.
Get the show notes at aom.is/stillness.
We live in an age of disruption. Companies that were once stalwarts are overtaken by small, plucky upstarts. Our personal lives can also be disrupted. We lose a job or a business fails.
My guest today says that instead of waiting to be disrupted by outside forces, you're better off using techniques developed by intelligence agencies and the military to disrupt yourself first. His name is Bryce Hoffman and he's the author of the book Red Teaming: How Your Business Can Conquer the Competition by Challenging Everything. We begin our show discussing what red teaming is and the history of its development, from wargaming by 19th century Prussians to more sophisticated techniques developed by the US military during the war on terrorism. Bryce and I discuss the hidden biases that red teaming is designed to counter, and then get into the specific red teaming techniques you can start using today to challenge your assumptions, stress-test your strategies, identify unseen threats, and make better decisions in both your personal life and your business.
Get the show notes at aom.is/redteaming.
Our ancestors were able to navigate long distances, find water, and even predict the weather simply by looking at their environment. My guest today says we still have this nature instinct inside of us and with a little practice, we can revive it.
His name is Tristan Gooley, he's an outdoorsman and author, and his latest book is The Nature Instinct: Learn to Find Direction, Sense Danger, and Even Guess Nature’s Next Move—Faster Than Thought. Today on the show we discuss how humans have the ability to simply look at something in nature and immediately see direction, time, or weather conditions. While modern humans have lost this ability, Tristan makes the case that with some practice, anyone can re-learn it. We then discuss how learning how to read nature intuitively makes us more engaged with our surroundings and able to see more significance in our environment. Tristan then shares signs to look for in nature to anticipate animal behavior, find water, and predict the weather. After listening to this show, you'll never look at squirrels the same way.
Get the show notes at aom.is/natureinstinct.
If boxing and Parkinson's disease are thought of together, it's usually in terms of the former causing the latter.
But my guest today makes the case that boxing workouts can actually be used to fight Parkinson's disease. His name is Aaron Sloan, he's a registered nurse, the owner of Engine Room Boxing gym here in Tulsa, OK, and the founder of Ready to Fight, a boxing fitness program catered specifically to those suffering from Parkinson's disease. We begin our conversation with an overview of what Parkinson's is, as well as the fact that men are significantly more likely to get it than women. Aaron then shares what the research says about the best treatments for Parkinson's, why vigorous, high-intensity exercise is one of the most potent remedies for it, and why he argues that boxing is the gold standard when it comes to the type of exercise that's most effective in slowing down the disorder. Aaron shares how he started Ready to Fight based on this premise, and a few stories of how the lives of Parkinson's patients and their families are being changed by the program. We then discuss whether boxing also causes Parkinson's and how Aaron answers the criticism that he trains people in a sport that also creates the disorder he's trying to alleviate. We end our conversation discussing what individuals with Parkinson's can do to learn more about incorporating boxing workouts into its treatment.
Get the show notes at aom.is/readytofight.
All of us are a part of teams at work and in our community. Even our families are teams. And most of us serve as both members and leaders of these teams. How then can we be our best in both roles?
My guest today has spent his career gaining on-the-ground answers to this question through his experiences as a Marine and special operator in the military and a leadership trainer of corporate and athletic teams as a civilian. His name is Eric Kapitulik, and he's the founder of the team and leadership development company The Program and the co-author of a book with the same name.
Today on the show Eric and I take a deep yet punchy dive into the keys of team and leadership development, and how these principles can be applied whether you're leading a family, a sports team, or a business. We begin our conversation discussing the biggest problems Eric sees in the teams he works with, why resolving most of these issues begins with the definition of core values, and how someone can figure out what their core values are. Eric then explains the difference between goals and standards and why teams should focus more on instilling standards and holding team members accountable to them. We then discuss the difference between being kind and being nice, why leading by example is insufficient, how Eric defines hard work, and the two excuses you need to eliminate from your life.
Get the show notes at aom.is/theprogram.
Walking. It can seem, well, rather pedestrian.
But my guest today makes the case that walking can act as a gateway to explore memory, meaning, and what it means to be human. His name is Erling Kagge, he’s an adventurer and philosopher, and we had him on the show last year to discuss his book Silence (that's episode 433). Erling’s latest book is called Walking, and we begin our conversation discussing the connection between bipedal locomotion and silence and how walking instead of driving can help slow down time and deepen our memories. Erling makes the case that embracing voluntary hardship can enrich your life and how walking can be a step towards that. He then shares why going for a walk can help you solve problems, why most great philosophers were also committed walkers, what the Adam and Eve story can teach us about the need for exploration, and how walking can be one of the most radical things you can do in the modern age.
You'll want to take a walk after listening to this show, or maybe you'll walk while you're listening.
Get the show notes at aom.is/walking.
Asking for a raise. Disagreeing with your boss. Telling your neighbor that their dog's barking is bothering you. Talking about money with your spouse. Debating politics with a friend. These are all difficult conversations fraught with anxiety, anger, and awkwardness. Many people just avoid them, but my guest says that with the right framework, you can handle even the most pitfall-laden exchanges. Her name is Sheila Heen, she's spent twenty years developing negotiation theory and practice as part of the Harvard Negotiation Project, and she's one of the co-authors of the book Difficult Conversations: How to Discuss What Matters Most. Sheila starts things off by sharing the most common difficult conversations people encounter professionally and personally and the most common unhelpful ways people deal with them. She then explains how every difficult conversation actually has three hidden conversations going on, how people confuse the impact of what others say and do with their intentions, how you can acknowledge your contribution to a problem without assuming the blame, how to share your emotions without being emotional, and how to generally move a conversation from being about combative confrontation, to being about exploring each other's stories.
Get the show notes at aom.is/difficultconversations.