CALM Podcast: Combining Academia and Life with Marylyn

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New Episodes coming soon!

Season 3 - 2022

Episode 36: Looking for mentors? Advice on what to look for

• Look inside- Ask yourself, what do you need from the mentor
• Evaluate the mentor - what are their expectations and style
• Is the work exciting to you?
• Is the lab/office/community a good fit for you?
• Listen to your gut

Episode 35: Small things to survive the chaotic start of a new year

• Habit stacking
• Vote for the type of person you want to be
• Hyperfocus on wellness

Season 2 - 2021

Episode 34: Preparing for the New Year

• How do you spend the time in this wacky week between Christmas and New Year's?
• I try to make use of the extra time to get the New Year off to a great start
• Step 1: Reflection
• Step 2: Planning
• Step 3: Organizing

Episode 33: Emerging from. the pandemic into our new reality

• What parts of pandemic life do you want to hold on to? 
• What parts of pre-pandemic life are you most excited to get back to? 
• How does all this change feel? 
• We are all going through a range of emotions as we go through this journey

Episode 32: Don't look back, you're not going that way

• This time of year brings a lot of transitions (graduation, new jobs, etc)
• Learn from the past, but don't let it determine where you can go in your future
• When facing a decision, ask for advice; but ultimately make your own choice
• If you made a wrong decision/choice, then make the next right one - most decisions are not permanent/final

Episode 31: Essentialism - sounds boring, but wow was I wrong

• Book club episode on the book Essentialism: The Disciplined Pursuit of Less by Greg McKeown
• Theme of the book is 'do less, but better'
• Book organized into 4 parts (also how I discuss the book)
  • Essence
  • Explore
  • Eliminate
  • Execute
• Some of my favorite nuggets of wisdom:
  • Everything we do is a choice; we all have the ability to choose
  • Trade-offs are something to embrace
  • Play is essential
  • Protect the asset - get one more hour of sleep
  • Dare to say no, firmly and gracefully
  • Boundaries are liberating
  • Routine is not where creativity and innovation go to die; the opposite is true
  • Focus on the present, the right now; we cannot multifocus

Episode 30: We all need a little perspective

• For months, the saying has been that we are all in the same pandemic storm, but not in the same boat.  I would argue that now, the storm conditions are changing around the world.
• This new reality requires a different level of perspective and empathy
• In a global community (like academia) we need to be mindful of world issues; focus on our perspective
  • Listen to Dare to Lead podcast where Brene Brown interviews Angela Duckworth
• There is a huge variability on where people are right now
• The health and wellness of ourselves and our family/team/lab are paramount
  • Read NYT article where Adam Grant describes "languishing" (https://www.nytimes.com/2021/04/19/well/mind/covid-mental-health-languishing.html)

Episode 29: Dealing with growth and change

• We are in a season of change
• Reasons why this is on my mind
  • Read 'Think Again' by Adam Grant
  • Reading 'Simple and Free' by Jen Hatmaker
  • Outgrown Rachel Hollis, author
  • Social justice activities in academia
• Tendency to shame our past selves
  • read more Brene Brown to learn about shame
• Recognize that we outgrow certain activities, authors, people
  • timing is key
• Set backs or pauses are normal
  • staircase analogy: we take steps up, sometimes we pause, and sometimes we take steps back down
• Embrace and enjoy this season of change with strength and grace

Episode 28: Burnout (Part II)

• Strategies for burnout prevention and burnout treatment - some are similar.
• Burnout prevention
  • Regular sleep schedule
  • Take regular breaks
  • Avoid over-scheduling the calendar
  • Exercise
  • Be fully present
• Burnout treatment
  • Consider therapy
  • Extended time off (days or weeks)
  • Take things off the list
  • Get a change of scenery if you can
  • Unplug - no internet

Episode 27: Burnout (Part I)

• Do you work so much for so long that you start to feel totally burned out?
• Have you ever thought about why?
• I share my burnout story
• Questions to consider
  • Why do you work so much?
  • Are there items/activities that you can remove or say no to?
  • Look at your to-do list.  What is important? What is extra?
  • Do you like yourself when you're by yourself? Or do you stay busy to avoid the quiet alone?

Episode 26: A Day in the Life

• What does a typical weekday look like?
• What does a typical weekend look like?
• How do I structure my days to feel productive?

Episode 25: Reflections at the 1 year anniversary of the pandemic

• Give yourself time to grieve and feel all the feels
• Focus on the positive, joyful changes that came about over the past year
• Ask yourself this question inspired by Dave Hollis: What parts of "normal" do you want to go back to?

Episode 24: Productivity Hacks

• Eat the frog (Mark Twain quote)
• Spend one hour on your core 3 (from Brendon Burchard)
• Be mindful about multitasking
• Take a break
• Pay attention to your time management (also discussed in Episode 6)
• Reflect on your priorities (also discussed in Episode 16)
• Make "to-do" and "today" lists
• Turn off notifications
• Wake up an hour earlier
• Say no

Episode 23: Publication Strategies

• How do you know when you have enough data for a paper? 
• What should you do with negative results? 
• Should you write one large paper for a high impact journal or two smaller papers for specialty journals? 
• How do you decide about authorship?  
• How do you choose a journal?  
• What do you do when you get "Writer's Block"?  
• In this week's episode, I discuss my philosophy, tactics, and strategies for all of these questions.

Episode 22:  The 10 List: 10 things saving my life right now

• Slow coffee: https://www.instagram.com/reel/CJpzcaPByjZ/?igshid=a0x2sk10ixtb
• Movement- 30 minutes per day
• Making food a priority
• Pinterest - my favorite app
• Reading
• Making or doing something with my hands
• Reg cleaning
• Fondue pot
• Sleep
• Watching old favorite movies

Episode 21: New Year, New Goals

• Reflect on the prior year
• Imagine and visualize where you want your life to go
• Set goals (SMART goals if possible)
• Execute the plan

Season 1 - 2020

Episode 20: Holiday Survival Guide

• Be patient
• Do the joyful things
• Reflect and stay neutral
  • read It Takes What it Takes by Trevor Moawad
• Do a social media evaluation
• Start today!

Episode 19: What does success in 2020 even look like?

• How do you define success for yourself?  Is it different for 2020? I think it should be.
• I share a personal story about self worth and success. This was difficult to share.
• A lot can be learned from hard times. I used that difficult experience to learn and grow.
• In this episode, I share the success exercise that I do regularly.

Episode 18: Surge Capacity

• Brene Brown discussed a great article on her Sept 23rd podcast: https://elemental.medium.com/your-surge-capacity-is-depleted-it-s-why-you-feel-awful-de285d542f4c
• This article sums up what is happening in 2020
• Another great article to read for an important perspective:  https://www.usatoday.com/story/news/health/2020/10/10/coronavirus-when-return-to-normal-life/5882898002/?fbclid=IwAR0wlWHo9E26xC-cQS8YXgjfmu40eUPNxharyg-6eKr0RmnmxmpT0BQ5UVQ

Episode 17: Using the enneagram to learn about ourselves and our people

• What is the enneagram
• The 9 types
• Learn more at: https://www.enneagraminstitute.com/
• Or learn more here: https://www.yourenneagramcoach.com/
• How to use the enneagram with your team
• The enneagram helped me learn more about all of my lab members
• Article on enneagram in teams: https://theenneagraminbusiness.com/business-applications/teams/
• Tips for using enneagram with your team: https://globalleadership.org/articles/leading-others/4-tips-for-using-the-enneagram-for-team-development/

Episode 16: What are your priorities?

• Look at your priorities
• If everything is a priority, then nothing is a priority
• You get to choose your priorities
• Can someone else do some of the things?
• Learn to say "no" - your future self will thank you
• Regularly review your priority list and modify as needed.

Episode 15: The Back to School Shitshow

• We made it! We survived!
• This. Is. Hard.  <Full Stop>
• Teachers and administrators have NEVER done this before
• Reflect on what worked and what didn't.  Keep what worked.  Change what failed.
• Parents are the thermometer at home.  We set the temperature.

Episode 14: Setting goals for the rest of 2020

• How do you want the rest of 2020 to go?  
• What is going well for you?
• What is not going well?
• List your goals- personal and professional - big and small
• Find inspiration and motivation to meet your goals
• Invest in creating the motivation you need - consider the Four Tendencies Quiz on GretchenRubin.com

Episode 13: Failure - it happens to all of us

• Failure happens to everyone
• Comparison is not helpful 
• Examine failure objectively
• Failure of an activity does not make YOU a failure
• Failure happens for you, not to you (Oprah Winfrey)

Episode 12: Focus on your mindset

• Growth mindset versus fixed
• Positive mindset versus negative
• Abundance mindset versus scarcity

Episode 11: Mental Hacks - how to handle these issues that happen to most of us at work

• Perfection
• Missed opportunity
• Out of routine
• Drowning in work/overwhelmed
• Rejection

Episode 10: Navigating the re-opening

• Many of us will feel differently and that's ok
• Avoid the FOMO
• Focus on empathy
• Check in with yourself
• Make the core 5 essentials a priority

Episode 9: Thinking about the next stage in your career

• Topic of the work
• The type of leader/boss
• Type of workplace (academic, industry, govt)
• Location
• Culture and size of the group

Episode 8: Top 10 things saving my life right now

• Jen Hatmaker asks her guests at the end of every podcast "What is saving your life right now?"  This is from one of her favorite authors, Barbara Brown Taylor
• This week, Week 10 of quarantine, I discuss the top 10 things saving my life right now

Episode 7: Combating Laziness

• Find an accountability partner
• Create rewards for achievements
• 5 Second Rule
  • Mel Robbins -https://www.ted.com/talks/mel_robbins_how_to_stop_screwing_yourself_over/transcript?language=en
• Think about the future - what will you wish you had done differently
• Every day is an opportunity for change - start today!

Episode 6: Are we in a time warp?  Time Management Strategies

• Do a time diary to learn how you spend your 24/7
• Plan the intervals of your day
• Try to avoid your time warps
• Be intentional with your time
• Make short, focused, high-priority lists

Episode 5: Do you have a morning routine?

• The Miracle Morning, by Hal Elrod
• High Performance Habits, by Brendon Burchard
  • Audiobook is free on Season 4 of the Brendon Show podcast
• Girl, Wash Your Face and Girl, Stop Apologizing, by Rachel Hollis
  • Audio of the chapter on the Start Today Journal is episode 72 of the Rise podcast
  • <update 4/7/2021> I am not supportive of some recent posts by Rachel Hollis and have unsubscribed from her podcast

Episode 4: Comparison, comparison, and imposter syndrome

• Comparing my productivity with others
• Comparing my parenting with others
• Imposter syndrome when you hire people who are more talented than you are

Episode 3:Discussing the Core 5 Essentials

• Water
• Sleep
• Nutritious food
• Exercise
• Connection with other people

Episode 2: Leading Your team through hard times

• Be a role model
• Give space and time and patience to your people.
• Schedule time to talk to your team - not only about work.  Connect to see how they are feeling.
• Remind your team to focus on gratitude.
• When you and they are ready, develop a game plan to be productive and achieve some goals during the difficult times.

Episode 1: Leading through #coronatined2020

• Number 1: Make a mental list of what you can control and what you cannot control.  Focus time and energy on things you can control. 
• Number 2: Make a schedule or routine.  Work and life are difficult to differentiate when we are working from home full time.  A schedule can help.
• Number 3: Make a small goals list.  I suggest a list of 3 things you want to get done each day.  I am trying to do 3 work tasks and 3 home tasks.  Creating small, manageable lists can make you feel successful during this time of uncertainty.
• Number 4: Give yourself grace.  None of us have ever lived through something like this before.  It is a global CRISIS.  We do not know what we are doing.  Be kind to yourself.
• Number 5: Do something that brings you joy/ makes you feel good.  Whether you like to watch Netflix, dance, paint, cook, do yoga, play video games.  Anything is fair game.  Just do something that makes you smile every day.

Background music is called "Right-Hand Driver" from Music for Makers