Time Billionaires: Mindset and Time Management for Work & Life

Эпизоды

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  60 Seconds to Calm Stress and Reduce Anxiety with Kevin Connelly 14.10.2026 18мин

  What if it just took six deep breaths to reset your focus and lower your stress? In this episode of Time Billionaires, Rebecca speaks with Kevin Connelly, a former human trafficking interventionist, who now helps athletes, therapists, first responders, and addiction professionals reduce anxiety and improve performance using intentional breathing. He calls breathwork a high-performance skill, and overcame his own severe depression and insomnia in just ten days using breathwork. Together, they unpack how breathwork can be used for a competitive edge by people in demanding or high-stress jobs, why it’s a little-known high-performance focus skill, and how short breathing resets throughout your day impact your physiology for a stronger sense of control over your time, confidence, and wellbeing. Kevin explains that “coherent breathing,” which involves equal-length inhales and exhales through the nose, uses the same small-stress principle, known as hormesis, that elite athletes rely on to strengthen the body's stress response. If you've ever struggled with overwhelm, burnout, or trouble making decisions under pressure, this conversation offers practical breathing exercises and mindset shifts to help you regain control and boost productivity. What You'll Learn: How coherent breathing calms your nervous system more effectively than shallow chest breathing Why brief, controlled stress from breathwork, known as hormesis, builds resilience the same way it does for elite athletes The difference between nose and mouth breathing for calming versus activating your body How six-second inhales and exhales can reset focus, improve sleep, and reduce overwhelm How brief breath holds can offer benefits similar to cold exposure for recovery and growth after stress If you want immediate stress relief, sharper focus throughout your day, and stronger confidence under pressure, this episode gives you targeted breathwork strategies rooted in neuroscience and performance psychology. Timestamps Overcoming Depression and Anxiety Through Breathwork – 00:01:00 Using a Two-Minute Breathing Reset Between Meetings – 00:04:58 Applying Hormesis to Build Stress Resilience – 00:05:06 Training Breathwork as a High-Performance Skill – 00:13:04 Using Coherent Breathing for Stress Recovery and Addiction Support – 00:16:25 Connect with Kevin Website: https://www.reconnectbreath.com/LinkedIn: https://www.linkedin.com/in/kevin-connelly-3040246/Instagram: https://www.instagram.com/recnnect/Youtube: https://www.youtube.com/@reconnectbreath/videos For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  How 30-Second Micropractices Reset Stress and Focus — Eli Susman 08.10.2026 13мин

  What if you could lower stress, sharpen focus, and reset your nervous system in less time than it takes to brew a cup of coffee? In this episode of Time Billionaires, Rebecca sits down with Eli Susman, PhD—psychologist, former Harvard researcher, and author of Micropractice—to reveal how science-backed 30-second habits deliver the same cognitive and emotional benefits as hours of traditional meditation. If you struggle with afternoon energy slumps, constant overwhelm, or chronic burnout, adding an hour-long wellness routine to an already packed calendar isn’t the answer. Eli bridges clinical psychology and practical neuroscience to demonstrate how intentional micromoments—from 20 seconds of self-compassionate touch to micro-bursts of movement—can recalibrate your brain on demand, beat decision fatigue, and transform your relationship with time. In this episode, you’ll discover: The 30-Second Reset: How brief micro-habits replicate the mental clarity and vagal tone benefits of long meditation sessions. Somatic Stress Relief: The science of 20-second self-compassionate touch to rapidly down-regulate cortisol under pressure. Micro-Dosing Movement: How stair sprints or quick push-ups trigger neurochemical shifts that spike alertness and eliminate brain fog. Habit Stacking for Real Life: Practical triggers to seamlessly anchor micropractices into your daily flow (commutes, waiting for calls to connect, or kettle boils). Calm Under Pressure: How micro-dance and physical grounding shake off performance anxiety before high-stakes meetings. Timestamps Eli’s “three breaths” epiphany and the origin of micro practice – 1:47 Self-compassionate touch for 20-second wellbeing boosts – 2:54 Defining micro practices (30 seconds or less) – 3:23 Science-backed deep breathing for calm & focus – 4:17 Micro-dancing & contact improvisation techniques – 8:41 Connect with Eli Website: https://www.micropractice.com/book LinkedIn: https://www.linkedin.com/in/elisusman/ Substack: https://substack.com/@elisusman    For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn.
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  How to Feel More Confident in Conversations and Presentations 30.09.2026 5мин

  In this episode of Time Billionaires, Rebecca draws on her background in performance psychology and leadership development to share how a simple shift in assumption can transform both the challenges you face and the way you connect with others. Rebecca explores how our assumptions shape resilience and interpersonal connection, and why shifting to assume that solutions, and support, are already within reach reframes every problem. This isn't about blind optimism, she explains, but a practical mindset framework that lowers stress and opens the door to creativity. If you've ever struggled with chronic overwhelm, self-doubt before presentations, or draining conflict in relationships, this episode offers actionable strategies for instant clarity and calm. Rebecca also covers: How assuming a solution exists, rather than assuming a problem is unsolvable, changes your stress response in the moment Why believing people already like you, rather than needing to win them over, can lower stress and sharpen focus A simple mindset-shift framework for tackling any obstacle, without grinding through it How the "protagonist test" can break through decision paralysis and spark creative next steps For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. Timestamps The “Behind Mountains, There Are Mountains” Mindset – 0:14 Assuming a Solution Exists to Every Challenge – 0:51 Believing Others Already Like You in Conversations – 1:36 Biochemical Benefits of Positive Assumptions on Focus – 2:00 Applying the Protagonist Test to Generate Next Steps – 4:12
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  How to Stop Perfectionism From Wasting Your Time with Fran Hauser — Part 2 23.09.2026 21мин

  How can you create more space in your calendar, protect your energy, and stay productive without burning out? In Part 2 of Rebecca Shaddix’s conversation with Fran Hauser, they explore practical time-management strategies for setting boundaries, avoiding overscheduling, and planning work around your natural energy levels. Fran is the author of the bestselling book “The Myth of the Nice Girl" and the new book “Twenty Minutes Is the New Hour.” She is also a former Fortune 500 President, startup investor and advisor, and owner of Bedford Books. Fran explains how each day moves through three energy rhythms: peak performance, creativity, and restorative time. She shares how to match important tasks to each rhythm instead of forcing yourself to do demanding work when your energy is low. Rebecca and Fran also discuss why hour-by-hour default time blocking can create pressure and contribute to burnout. Fran explains how 10-minute buffers between meetings can reduce anxiety, improve focus, and give you time to reset. She also shares how a “to-don’t” list can help you stop people-pleasing and protect your priorities. If back-to-back meetings leave you drained, you struggle to say no, or your focus disappears in the afternoon, this episode offers a more sustainable way to plan your day. You will learn how to work with your chronotype, remove low-value commitments, and make more intentional choices about your time. What You’ll Learn: How to map tasks to your peak performance, creative, and restorative rhythms Why 10-minute buffers between meetings can reduce stress and improve focus How working with your natural chronotype can improve productivity Why administrative tasks are better suited to periods of lower energy How a “to-don’t” list can help you set boundaries and stop people-pleasing How to remove padded meetings and low-value commitments from your calendar Why asking “What happens if I do not do this?” can expose unnecessary work Listen to learn how to build breathing room into your calendar, protect your energy, and make progress without optimizing for filling every available minute. Timestamps 00:01:19 — Why 10-minute buffers work better than back-to-back meetings00:02:46 — Planning tasks around your three daily energy rhythms00:05:31 — Batching administrative work during low-energy periods00:09:03 — Choosing what you want to do instead of what you should do00:14:48 — Using a “to-don’t” list to set boundaries and stop people-pleasing Connect with Fran Website: https://www.franhauser.com/LinkedIn: https://www.linkedin.com/in/franhauserInstagram: https://www.instagram.com/fran_hauser/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  Twenty Minutes is the New Hour with Fran Hauser — Part 1 16.09.2026 17мин

  What if some of your productivity habits are actually wasting your time? In this episode of Time Billionaires, Rebecca Shaddix speaks with Fran Hauser, author of The Myth of the Nice Girl and the forthcoming book Twenty Minutes Is the New Hour. Fran is a former Fortune 500 executive, startup investor and advisor, and owner of Bedford Books. Fran explains how four common habits—people-pleasing, perfectionism, procrastination, and padding—can drain your time and lead to burnout. She also shares how a 20-minute mindset can improve focus, reduce overwhelm, and help you make meaningful progress. Not all procrastination is harmful. A short, intentional thinking break can support creative problem-solving and lead to better ideas. The greater time costs often come from overplanning, adding extra time to tasks, and waiting for perfect conditions. Rebecca and Fran also discuss how to take messy action, manage your inner critic, build confidence, and shorten meetings and work blocks. These practical time-management strategies can help you protect your energy and focus on the work that matters most. What You’ll Learn: How to tell the difference between productive thinking time and avoidance Why messy action is often more effective than waiting for perfect conditions How to manage self-criticism and build internal confidence Why 20-minute meetings and work blocks can improve focus and productivity How people-pleasing, perfectionism, and padding waste valuable time Why scheduling time to worry can help reduce stress and prevent burnout How to question long-standing habits and create a more efficient schedule If you struggle with procrastination, perfectionism, people-pleasing, long meetings, or an endless to-do list, this episode offers practical ways to reclaim your time. Listen to learn how small changes can help you work with greater focus, protect your energy, and make progress without burning out. Timestamps 00:01:10 — Productive thinking time versus avoidance procrastination00:06:34 — Overcoming perfectionism through messy action00:10:05 — Building confidence and managing your inner critic00:14:34 — Using the 20-minute mindset for meetings and projects00:18:31 — Identifying padding as a hidden time thief Connect with Fran Website: https://www.franhauser.com/twentyminutes LinkedIn: https://www.linkedin.com/in/franhauserInstagram: https://www.instagram.com/fran_hauser/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  Why Your “Bad” Habits Might Be Good for You with Amanda Natividad — Part 2 10.09.2026 19мин

  What if your “bad” habits aren’t actually problems you need to fix? What if you can use them to make work and life easier? In Part 2 of their conversation, Rebecca speaks with Amanda Natividad, marketing leader at SparkToro and co-author of the forthcoming book Zero Click Marketing. Amanda grew her Twitter audience from 700 to more than 100,000 followers in just one year. Her career has also taken her from culinary school to startup growth. Amanda explains how she builds her schedule around the way she works best. Her firm 4 p.m. cutoff pushes her to complete important work during her most productive hours. It also keeps work from taking over her evening and causing burnout. She and Rebecca discuss how simple changes to your environment can make family routines easier and reduce daily stress. The main idea is simple: If a pattern keeps emerging, the way to use it to your advantage isn’t always a matter of willpower or discipline. Sometimes, you just need to make small changes to find a system that works with your habits instead of against them. If work follows you into the evening, email feels endless, or work and family compete for your attention, this episode offers practical ways to protect your focus, reduce overwhelm, and get important work done with less stress. What You’ll Learn Why a firm end to your workday can improve focus and protect your personal time How to schedule your most important work during your peak energy hours How to use micromoments to manage email and other small tasks How simple changes to your home can make family routines easier Why any habit can ultimately work for you, even if it looks like a “bad” habit at first glance Timestamps 00:00 — Why Amanda ends high-focus work at 4 p.m. 06:59 — Leading a small marketing team with fewer meetings 13:40 — Arranging your home to make mornings easier 16:45 — How to build habits that match your natural energy Connect with Amanda Website: https://amandanat.com/ LinkedIn: https://www.linkedin.com/in/amandanat Instagram: https://www.instagram.com/amandanat X: https://x.com/amandanat Substack: https://amandanat.substack.com/ Youtube: https://www.youtube.com/channel/UCyahFqV3r_6eMYR8gZ6LDqw For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  Staying Focused Through Constant Interruptions with Amanda Natividad — Part 1 03.09.2026 17мин

  How do you protect your focus when your day is full of interruptions, complex tasks, and constant context-switching? Rebecca speaks with Amanda Natividad, marketing leader at SparkToro and co-author of the forthcoming book Zero Click Marketing, who has built an engaged audience across social media platforms and defined brand categories for tech startups. This episode unpacks how Amanda stays focused while building a marketing function, writing a book, hosting a podcast, and parenting, all while managing constant context-switching throughout the day. Amanda shares the tools she uses to stay organized, including low-tech options like a magnetic white board desk pad, and AI-powered tools like Wispr Flow for speech-to-tech transcriptions for emails and social media posts. She also shares the frameworks behind her decision-making process for prioritizing tasks.  Amanda explains that prioritizing tasks by urgency and importance, combined with a simple "parking lot" system for capturing stray ideas and errands, creates a mental buffer that protects focus without adding pressure to act on every distraction immediately. If you've ever struggled with juggling operational, strategic, and administrative tasks, constant digital interruptions, or switching between deep work and family obligations, this conversation offers concrete, practical ways to get more done with less stress.   What You'll Learn: A simple thought experiment to use the Eisenhower Matrix to prioritize urgent vs. important tasks and set realistic deadlines. Why a "parking lot" for stray thoughts protects focus better than chasing quick ways to cross lower-impact items off of your to-do list. How batching administrative work in dedicated time blocks reduces overwhelm compared to interrupting focus blocks throughout the day. Using voice-to-text tools like Wispr Flow to protect against wrist strain and speed up content creation. When and where it makes sense to use AI for email replies. If you want to sharpen your focus, minimize overwhelm, and reclaim control of your time, this episode gives you practical, research-backed strategies you can start using today. Timestamps Using the Eisenhower Matrix for Task Prioritization – 00:04:09 Parking Cognitive Distractions with a “Parking Lot” List – 00:06:49 Streamlining Email by Processing Top-to-Bottom – 00:09:02 Automating Responses and Boundary-Setting with AI – 00:11:38 Removing editing rounds and decision-making for low-impact tasks  – 00:17:20 Connect with Amanda Website: https://amandanat.com/ LinkedIn: https://www.linkedin.com/in/amandanat Instagram: https://www.instagram.com/amandanat X: https://x.com/amandanat Substack: https://amandanat.substack.com/ YouTube: https://www.youtube.com/channel/UCyahFqV3r_6eMYR8gZ6LDqw For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  Overcome Procrastination With Better Systems with Mark Talaga — Part 2 26.08.2026 9мин

  Why is it so hard to start the habits we want, and stop the ones we don’t, even when what to prioritize?  In part 2 of this conversation, Rebecca speaks with Mark Talaga, performance coach and host of the Hopelessly Gifted podcast, executive functioning specialist. Mark explains that your brain can’t process negatives, so rather than telling yourself “don’t scroll,” you create an identity as someone who is mindful and focused.  If you’ve ever struggled with getting started or stopping a habit, wrestled with shame or self-labels, or felt overwhelmed by simple tasks, this conversation offers process-driven strategies to boost confidence and reduce burnout.  What You'll Learn: How replacing unwanted habits with new identity cues vs. relying on prohibition leads to lasting change  Why making a system bigger, adding supports and micromoments, beats minimal incremental tweaks  The counterintuitive power of positives vs. negatives in executive functioning and habit formation  How forced-ranking priorities reveals the true trade-offs behind simple actions like responding to texts  The process approach vs. moralizing failure when something “should be simple” but isn’t  Why managing expectations of incremental growth prevents overwhelm and perfectionism  If you want to build sustainable habits, overcome overwhelm, and optimize your time for greater wellbeing and satisfaction, this episode gives you identity-based and process-driven strategies rooted in performance psychology. Timestamps Executive Functioning Challenges vs. Brilliance – 00:00:00  Building Robust Systems for Habit Initiation – 00:00:59  Identity-Based Approach to Stopping Unwanted Behaviors – 00:01:13  Forced-Ranking Priorities & Trade-Offs in Task Management – 00:04:40  Sequencing Growth & Managing Expectations – 00:05:35 Connect with Mark Website:https://www.centerforidentitypotential.com/LinkedIn: https://www.linkedin.com/in/marktalaga/Facebook: https://www.facebook.com/centerforidentitypotential/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  Stop Procrastinating by Understanding Executive Function with Mark Talaga – Part 1 19.08.2026 15мин

  Why do high-achievers struggle with burnout, procrastination, and follow-through, even when they know exactly what they need to do?  In part 1 of this conversation, Rebecca speaks with Mark Talaga, licensed professional counselor, speaker, and founder of the Center for Identity Potential, who has helped gifted, twice-exceptional, and neurodivergent individuals, families, and organizations decode executive function struggles and reclaim productivity without burnout.  Together, they unpack what drives burnout in high-achievers and why viewing exhaustion as a series of executive function glitches can transform how we manage our time and wellbeing.  Mark explains that burnout isn’t a one-size-fits-all problem but a sign that specific brain processes, like initiation, sustaining, prioritization, sequencing, and emotional regulation, are working overtime or missing key supports.  If you’ve ever struggled with feeling overwhelmed by urgent tasks, losing focus mid-project, or falling into a shame spiral when habits fade, this conversation offers clear frameworks to diagnose your bottlenecks and practical steps to rebuild sustainable routines.  What You'll Learn: How executive functions vs. general stress responses reveal distinct sources of burnout and what the prefrontal cortex command center actually controls  Why forced priority ranking creates clarity when everything feels urgent (example: pairing tasks in a “tournament” to surface top priorities)  The role of initiation vs. sustaining in habit formation and a simple assessment to pinpoint which skill needs support  How external working memory (visual cues) vs. internal reminders impacts daily habits like water intake and task follow-through  The micro-skill approach to emotional regulation vs. shame spirals and its effect on confidence and focus  The sequencing vs. spontaneous action distinction for improved productivity in both work and home environments  If you want to pinpoint your personal burnout triggers, reclaim deep focus, and build long-lasting habits, this episode gives you targeted strategies rooted in performance psychology. Timestamps The role of executive functions in burnout – 00:01:12  Distinguishing initiation vs. sustaining in executive‐function challenges – 00:03:06  Using forced priority ranking to combat overwhelm – 00:06:06  Leveraging external working‐memory cues for habit maintenance – 00:08:52  Reframing habit change by addressing underlying system complexity – 00:11:19 Connect with Mark Website:https://www.centerforidentitypotential.com/LinkedIn: https://www.linkedin.com/in/marktalaga/Facebook: https://www.facebook.com/centerforidentitypotential/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  4 Science-Backed Ways to Reduce Anxiety in 60 Seconds 12.08.2026 4мин

  This episode of Time Billionaires explores a simple question: how can quick, intentional micromoments reset your focus and creativity, without changing your schedule? Rebecca shares research-backed micro-practices you can use in under two minutes to reset your nervous system, spark new ideas, and reduce overwhelm during the workday. She explains why brief, body-based breaks such as lying down for 60 seconds instead of scrolling your phone can shift your mind out of stress mode and into focus. If you've ever struggled with digital overload, creative blocks, or restless transitions between tasks, this episode offers practical, science-backed rituals you can start using today. Rebecca covers: Why a 60-second floor rest can reset your attention better than a scroll break How turning a desk object into a metaphor can reveal hidden sources of overwhelm Why paying attention to shadows on a walk can spark the same insight as a shower thought How doodling with both hands at once can boost focus and creative thinking Why short micromoments (not marathon work sprints) sustain focus and wellbeing over time If you want to reclaim scattered focus, spark fresh ideas on demand, and reduce stress mid-day, this episode gives you simple, actionable ways to start. For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Timestamps Shavasana (Corpse Pose) for quick mental recentering and focus resets – 00:00:00 Make It a Metaphor exercise to spot overload and gain perspective – 00:01:05 Shadow Play outdoors to spark creativity and grounding – 00:02:10 Bilateral Doodling for cross-hemispheric brain activation and calm – 00:03:15
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  Improv Games to Rewire Focus and Confidence with David Westerlund – Part 2 29.07.2026 15мин

  What if a few minutes of improv could lower your anxiety, sharpen your focus, and help you build stronger relationships before your next meeting? In part 2 of this conversation, Rebecca speaks with David Westerlund, an applied improv teacher who has helped professionals across five countries use improv games and techniques to boost confidence, reduce overwhelm, and show up more fully in their work and personal lives. David shares how short, structured “play breaks” built around simple improv games train the exact skills most professionals struggle to develop: active listening, pattern recognition, creative risk-taking, and presence during transitions. He also introduces a framework for planning in uncertain environments that replaces typical forecasting with something far more flexible and useful. If you've ever felt stuck on autopilot between meetings, overwhelmed by digital noise, or too cautious to take creative risks at work, this episode gives you concrete tools you can start using in micromoments throughout your day. What You'll Learn: Why a short playbreak is a research-backed way to lower anxiety and build confidence How the "word-at-a-time" story game trains active listening faster than most communication workshops What the critical uncertainties framework is,  and why it outperforms traditional forecasting in unpredictable environments How low-stakes "stepping out" exercises build the courage to take bigger risks   Why slowing down during transitions, instead of rushing through them, sharpens focus and deepens connection Timestamps Practicing for the Future & Intentional Micromoments — 00:01:14 David’s experience as a jail chaplain — 00:03:01 Critical Uncertainties Framework & Action-by-Doing Problem-Solving — 00:05:25 Structuring 20-Minute Virtual “Play breaks” — 00:08:28 Low-Stakes “Stepping Out” to build Confidence — 00:15:42 Connect with David Website: https://davidwesterlund.com/about/ LinkedIn: https://www.linkedin.com/in/david-westerlund Instagram: https://www.instagram.com/davidjwesterlund/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  6 Improv Principles That Will Boost Your Confidence with David Westerlund — Part 1 22.07.2026 15мин

  Did you know that you can do improv without performing? And there’s surprising research about the ways improv exercises actually improve your focus, reduce overwhelm, and help you make better use of the small gaps in your day? In part 1 of this conversation, Rebecca speaks with David Westerlund, an applied improv coach with over a decade of experience bringing improv principles to corporate teams, universities, and leaders of all levels, helping them build stronger communication skills, problem-solving, collaboration, and creative momentum. Presence isn't a personality trait, it's a micro-skill you can train. David breaks down how improv principles like "yes, and," noticing offers, and the Seven Things exercise aren't about performance. They're practical tools for reclaiming focus in micromoments, breaking planning analysis paralysis, and showing up more fully in meetings, conversations, and your own day. If you've ever felt stuck overplanning, distracted in back-to-back meetings, or unable to find creativity when you need it most, this episode gives you simple, research-backed tools you can use in under five minutes. What You'll Learn: How the Seven Things exercise builds presence and focus in under a minute.  Why noticing "hidden offers" in everyday conversation transforms how you connect with people. How “fractal thinking” takes inspiration from nature and leverages small behavioral changes to create outsized impact.  The difference between "yes, and" and "both/and" — and why neither means agreeing with everything someone else says.  Timestamps Seeking and Accepting “Offers” in Interactions – 00:02:56 Seven Things Noticing & Appreciation Exercise – 00:05:23 Applying Fractal Patterns to Teams & Habits – 00:07:20 The “Leap” Principle to Building Momentum and Confidence – 00:09:39 “Yes And” vs. “Both And” Communication Framework – 00:13:44 Connect with David Website: https://davidwesterlund.com/about/LinkedIn: https://www.linkedin.com/in/david-westerlundInstagram: https://www.instagram.com/davidjwesterlund/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  Beyond Willpower: How to Follow Through on Your Intentions with UCLA’s Hal Hershfield — Part 2 15.07.2026 23мин

  What would you do differently today if you could have a conversation with your future self? According to UCLA Anderson School of Management professor Hal Hershfield, probably a lot.  This episode explores practice suggestions to follow through on the intentions we set for ourselves, because willpower alone almost never works consistently enough to be an effective strategy. Hal shares new research on why commitment devices work so well and yet so few people use them, how understanding barriers as external obstacles (rather than personal failures) is the key to making them stick, and what the emerging field of AI digital twins could mean for how we make decisions about time, focus, and the life we're building. If part one was about recognizing the gap between your present and future self, this episode is about what to do about it. What You'll Learn: Why spontaneity has real value, and why over-researching decisions has diminishing returns just like over-planning does. How hot vs. cold states affect follow-through, and why pre-committing in a calm moment is your best shot at protecting focus when things get stressful. Why commitment devices work when willpower doesn't, and how to make them work for your daily life, so you make one single decision instead of overcoming temptation each time it arises. How “anchoring” tricks us into thinking five minutes of scrolling is fine, and what to do about it. Timestamps: Spontaneity vs. Pre-planning in Time Use – 00:02:49 Hot vs. Cold State Planning for Micromoments – 00:03:21 Commitment Devices vs. Willpower in Managing Distractions – 00:05:11 Anchoring’s Effect on Decision-Making and Productivity – 00:07:20 Writing a letter from your future self, to the present self – 00:13:18 Connect with HalWebsite: https://www.halhershfield.com/LinkedIn: https://www.linkedin.com/in/hal-hershfieldHal’s Book: https://www.halhershfield.com/yourfutureselfPodcast: https://podcasts.apple.com/us/podcast/the-behavioral-divide-with-hal-hershfield/id1713168854 For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn.  And if you liked the show, subscribe to follow it.
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  How to Plan Effectively to Protect Your Focus with UCLA’s Hal Hershfield — Part 1 09.07.2026 18мин

  What if the small moments you're rushing through or scrolling away are actually the ones that determine your long-term focus, wellbeing, and productivity? In this episode of Time Billionaires, Rebecca speaks with Hal Hershfield, a professor at UCLA's Anderson School of Management, behavioral economics researcher, author of Your Future Self, and host of The Behavioral Divide. His work has been featured in The New York Times and Harvard Business Review. Hal's research reveals how we emotionally distance ourselves from our future selves and make countless small decisions that quietly ripple into long-term satisfaction, wellbeing, and productivity. In this first part of their conversation, Rebecca and Hal unpack how our perception of time shapes both major life choices and everyday focus, and why bridging the gap between our present and future selves is the key to sustainable productivity and happiness. Hal explains that we often treat our future self like a stranger, which drives us toward either revenge procrastination or hyper-planning, and that paradoxically, one of the most powerful things we can do for our future self is invest fully in the present moment. If you've ever caught yourself scrolling between meetings for a quick dopamine hit, clearing your inbox instead of doing deep work, or over-planning things that don't need decisions yet, this conversation offers research-backed ideas for better focus and more intentional time management. What You'll Learn: How small transitions, like the five minutes between meetings, quietly accumulate into productivity loss when we default to scrolling or low-priority email. What revenge procrastination is, why it shows up under uncertainty, and how to redirect it without guilt. The difference between pre-crastination and procrastination and how they’re related to the same fear-based emotions.  Why focusing on the present isn't the opposite of planning for the future.   Timestamps Transitions: Distraction vs. Focus – 00:02:57 Procrastination as a Control Mechanism – 00:06:28 Precrastination and Hyperopia: The Pitfalls of Over-Planning – 00:08:55. Making Decisions for our Future Selves – 00:14:44 Connect with Hal Website: https://www.halhershfield.com/LinkedIn: https://www.linkedin.com/in/hal-hershfieldHal’s Book: https://www.halhershfield.com/yourfutureselfPodcast: https://podcasts.apple.com/us/podcast/the-behavioral-divide-with-hal-hershfield/id1713168854 For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  How to Prevent Burnout With Better Energy Management with Mollie West Duffy — Part 2 01.07.2026 19мин

  What if the key to getting more done isn't managing your time better—but managing your energy? In this episode of Time Billionaires, Rebecca sits down with Mollie West Duffy, Head of Learning & Development at Lattice and co-author of Big Feelings and No Hard Feelings, to explore the science of sustainable productivity, burnout prevention, and energy management. Drawing on years of research and experience helping leaders build healthier workplaces, Mollie explains why recovery isn't the opposite of productivity—it's what makes high performance possible. She shares practical strategies for creating more focus, protecting your energy, and building intentional breaks into even the busiest workdays. Whether you're exhausted by back-to-back meetings, struggling to disconnect after work, or feeling constantly busy but never fully recharged, you'll walk away with simple, research-backed practices you can start using immediately. In this episode, you'll learn: How intentional downtime improves focus, creativity, and cognitive performance Why your brain needs breaks to process information and restore mental capacity The surprising role unstructured leisure plays in preventing burnout Timestamps Micro-break walking between meetings for energy management – 00:00:00 One-word meeting debriefs to close mental loops – 00:05:03 Research-backed sweet spot for unstructured leisure time (2–5 hrs) – 00:09:58 Harnessing transitional periods – 00:12:00 The “Yes Damn” principle vs. “Hell Yes, or No” decision framework – 00:16:57 Connect with Mollie LinkedIn: https://www.linkedin.com/in/molliewest Mollie West Duffy is the Head of Learning & Development at Lattice, where she helps organizations build stronger leaders, healthier workplace cultures, and high-performing teams. An expert in organizational development, leadership, coaching, and learning & development, she previously led organizational design work at IDEO, advising leaders and founders at companies including Google, LinkedIn, Slack, and Casper. Her work has also supported organizations such as JetBlue, Mars, Citibank, the U.S. State Department, and the Rockefeller Foundation. Mollie is a frequent contributor to Harvard Business Review, Fast Company, Entrepreneur, and Quartz, sharing research-backed insights on leadership, workplace culture, and professional growth. For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you like the show, subscribe to follow it.
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  The 3 Types of Burnout and What Your Emotions Are Telling You with Mollie West Duffy — Part 1 24.06.2026 20мин

  Are you burned out — or just overwhelmed? Most people can't tell the difference, and that's exactly the problem. In part 1 of this conversation, Rebecca speaks with Mollie West Duffy, co-author of Big Feelings and No Hard Feelings and organizational consultant at Lattice. Mollie has spent years researching emotional intelligence and workplace psychology, helping individuals and teams understand how emotions drive performance, resilience, and wellbeing. This episode reframes how you think about difficult emotions. Burnout, regret, and overwhelm aren't problems to fix — they're signals worth decoding. Mollie breaks down the three distinct clinical types of burnout (and why treating them the same way doesn't work), explains why regret is one of the most useful emotions for growth, and shares why a single question — "Why is this so hard right now?" — can reveal hidden stressors before they become chronic exhaustion. If you've ever had a simple task feel impossible, struggled to focus despite trying hard, or wondered why you feel depleted even on easier days, this episode gives you a framework to understand what's actually happening — and what to do about it. What You'll Learn: The three clinical types of burnout and how to identify which one you're experiencing Why regret is a healthy emotion that leads to better decisions How overwhelm limits your mental bandwidth and what to do about it The one question that surfaces hidden stressors before they escalate Why unrealistic expectations quietly fuel burnout and self-criticism Simple emotional check-ins that improve focus and daily performance About Mollie West Duffy: Mollie West Duffy is the co-author of Big Feelings and No Hard Feelings, two books on emotional intelligence in work and life. She is an organizational design consultant at Lattice and has worked with companies and teams to build healthier, more emotionally intelligent workplaces. Timestamps: 00:00 — Why regret is useful, not something to avoid 01:31 — How Mollie developed the Big Feelings framework 03:40 — The evolutionary purpose of core emotions 06:37 — The three clinical types of burnout, explained 14:47 — Recognizing overwhelm and what it does to mental bandwidth Connect with Mollie LinkedIn: https://www.linkedin.com/in/molliewest For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
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  How to Stop Overthinking Decisions by Asking Better Questions with Jamie Turner — Part 2 17.06.2026 21мин

  What if the way you talk to yourself is directly shaping your confidence, productivity, and even how you show up at work? In part 2 of this conversation, Rebecca speaks with Jamie Turner: CNN contributor, Emory University professor, and author, whose work on mindset and productivity has been featured in outlets like The Wall Street Journal, Forbes, and Business Insider. He coaches Fortune 500 leaders to improve focus and performance under pressure. They explore how subtle shifts in self-talk, particularly “I am” statements, can influence confidence, decision-making, and overwhelm. Jamie explains how thoughts trigger internal chemical responses in the brain, and how reframing language can help interrupt negative self-talk patterns and improve performance in high-pressure environments. If you’ve ever struggled with imposter syndrome, burnout, or overthinking decisions, this conversation offers practical frameworks to help you regain focus and direction in everyday micromoments. What You'll Learn: How imposter syndrome shows up in pricing, confidence, and self-worth at work Why “I am” statements shape self-perception and influence behavior How to use micromoments to interrupt negative thought loops in seconds Why asking clarifying questions prevents misinterpretation and decision overload Viktor Frankl’s idea of the space between stimulus and response The “headlights” approach to career planning instead of rigid long-term plans The four M’s framework: Mindset, Mentoring, Management, and Marketing How discomfort expands your comfort zone and builds long-term confidence Why purpose-driven thinking reduces ego-based stress and burnout  Timestamps Imposter syndrome and “I am” statements for confidence — 00:00:00 Avoiding assumptions with clarifying questions at work — 00:00:30 Viktor Frankl: stimulus vs response and mindset control — 00:03:25 Purpose vs ego: shifting from “what do I get?” to contribution — 00:06:00 How thoughts influence emotions and behavior (neurotransmitters) — 00:08:00 Career planning with “headlights” vs rigid long-term plans — 00:13:20 Connect with Jamie Website: https://jamieturner.live/ LinkedIn: https://www.linkedin.com/in/askjamieturner/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn! And if you liked the show, subscribe to follow it.
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  How to Stay Focused Under Pressure with Jamie Turner — Part 1 10.06.2026 26мин

  What if managing your time and energy felt less like a constant battle and more like a set of intentional choices that actually boost performance? In this episode of Time Billionaires, Rebecca speaks with Jamie Turner, performance and leadership expert, CNN contributor, and Emory University professor whose work on flow and presence has been featured in outlets like The Wall Street Journal, Forbes, and Business Insider. He has also helped Fortune 500 leaders improve productivity under pressure. They explore how to stay focused under pressure, reduce overwhelm, and improve productivity by changing how we interpret stress, identity, and performance. Jamie explains why shifting from fixed self-labels to growth-oriented “I am” statements can reshape how the brain responds to challenges, improving confidence, focus, and resilience. They also discuss how detaching from outcomes helps unlock flow states, and why viewing setbacks as temporary “blips” can support better emotional regulation and long-term wellbeing. If you struggle with overwhelm, perfectionism, or executive functioning challenges, this conversation offers practical mindset shifts to improve focus, time management, and productivity. What You'll Learn: Why life’s ups and downs are temporary “blips,” and how this mindset improves resilience and focus How executive function challenges often show up as self-blame and how to reframe them productively How flow states improve performance when you stop forcing outcomes (examples from sports and performance psychology) How “I am” statements shape identity, confidence, and long-term behavioral change How micromoments of pressure vs. calm affect productivity, stress, and decision-making  Timestamps Reframing ups and downs to improve focus and resilience — 00:00 Executive function challenges, overwhelm, and self-blame — 04:30 Flow state and improving performance by detaching from outcomes — 09:30 Building confidence using “I am” identity statements — 16:00 How language shapes focus, stress, and productivity — 21:30 Connect with Jamie Website: https://jamieturner.live/LinkedIn: https://www.linkedin.com/in/askjamieturner/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn! And if you liked the show, subscribe to follow it.
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  Boost Focus and Reduce Overwhelm in 90-Second Micromoments with Dr. Anne Welsh — Part 2 03.06.2026 11мин

  What if the tiny pauses between your tasks could actually make your day calmer, more focused, and more productive? In this second part of their conversation, Rebecca talks with Dr. Anne Welsh, performance psychologist and researcher, about how small micromoments and intentional choice-making can transform your daily workflow. Drawing on her expertise in autonomy and cognitive bandwidth, Anne shows why closing mental loops and celebrating small wins fuels focus and reduces overwhelm more than endless email scrolling or back-to-back meetings ever could. This conversation is for anyone who struggles with filling every gap with low-value tasks, losing focus between obligations, or feeling trapped in “always-on” hustle culture. Anne shares practical micro-practices to restore control, confidence, and calm throughout your day. What You'll Learn: How the 90-second completion pause builds momentum through tiny wins instead of endless to-do list rumination Why prioritizing autonomy over perfectionism reduces stress and decision fatigue How dropping other people’s urgency protects your cognitive bandwidth The impact of naming completed tasks to boost self-trust and satisfaction How micromoments like deep breathing between meetings or during school pick-up sharpen focus Why conscious choice-making breaks chronic overwhelm loops and restores agency If you want to increase focus, reduce overwhelm, and reclaim autonomy over your day, this episode gives you neuroscience-backed, actionable strategies to maximize your time and energy. Timestamps Hustle-culture misconception vs. intentional time ownership – 00:00 The hidden cost of context switching and constant responsiveness – 01:00 How autonomy and choice reduce chronic stress – 03:30 Using a 90-second completion pause to close mental loops – 05:30 The power of dropping responsibilities that aren’t yours – 07:30 Why small wins build confidence and reduce burnout – 08:45 Viewing time management through values and agency – 09:30 Connect with Dr. Anne Website: https://www.drannewelsh.com/LinkedIn: https://www.linkedin.com/in/drannewelsh/Instagram: https://www.instagram.com/drannewelsh/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn! And if you liked the show, subscribe to follow it.
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  Stop Overworking: Practical Boundaries to Reclaim Your Time with Dr. Anne Welsh — Part 1 27.05.2026 14мин

  Do you feel like you're constantly battling your calendar? In this episode, we move beyond basic time management tips to explore the performance psychology of burnout prevention and energy management. Rebecca speaks with Dr. Anne Welsh, a clinical psychologist and executive coach, who helps high-performing professionals navigate ambition and burnout. She shares strategies including coaching a client to negotiate a four-day workweek, which boosted performance and led to a promotion. In the first part of the conversation, they explore moving beyond calendar hacks to intentional time allocation, and why setting psychological boundaries and managing energy gives more control than traditional scheduling tricks. Anne explains that letting go of minute-by-minute optimization, setting “good enough” standards, and scheduling strategic rest or passion-project days enhances focus and creative problem-solving. If you’ve struggled with overwhelm, overworking, or feeling like there’s never enough time, this episode offers actionable strategies to reclaim your energy and attention. Rebecca and Anne explore: Why psychological boundaries beat calendar hacks for preventing burnout How to decide which tasks deserve your A+ energy versus B, C, or D effort How a four-day workweek unlocked performance compared with over-efforting The effect of reply-response-react cadence versus a no-reply culture on cognitive load How scheduling intentional blocks instead of leaving “time leftovers” improves focus and satisfaction This episode provides practical boundary-setting and energy management strategies grounded in performance psychology. Timestamps Introduction & limits of traditional time management – 00:00 Why overworking and “out-hustling” backfires – 00:40 Time ownership: shifting from control to allocation – 02:00 Boundaries, priorities, and avoiding burnout – 03:30 Context switching & the cost of constant responsiveness – 06:30 Rethinking communication, energy leaks, and focus – 09:00 Time as a reflection of values, mortality, and agency – 11:30  Connect with Dr. Anne Website: https://www.drannewelsh.com/LinkedIn: https://www.linkedin.com/in/drannewelsh/Instagram: https://www.instagram.com/drannewelsh/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.