BELIEVE
IN
GROWTH
Video Archive
By Dr Nilesh Satguru
BM MRCGP DOccMed Dip IBLM
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7.8.21 Episode 27
3 Reasons Why We Lack Motivation
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Intentional Actions
Motivation game plan
Add these 3 words to your phone as a daily reminder in the form of a question:
How can I focus on freedom, mastery and service?
1. Freedom
Ask yourself - what are the actions required today for me to move towards a more liberated life?
2. Mastery
Everything is learning. When you adopt the mindset of continuous improvement, your motivation will cease to wane.
3. Service
Growing and learning skills are meaningless unless it is used in the service of others. Come out of your own needs to focus on how you are going to serve others. This is the most powerful motivator.
***
1 Character Challenge
Vitality
Action comes before motivation. Focus on embodying a sense of vitality to improve your motivation.
Resources
2. Harry Harlow motivation experiment
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
31.7.21 Episode 26
Why You Struggle To Take Me Time
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Intentional Actions
How To Take Me Time
Switch your focus from to-do lists onto your to be list.
1. Inspiration
Everyday schedule space to be inspired to connect with one tiny thing that lights you up. This will rejuvenate you even if you've had a draining day.
2. Innovation
Your ticket away from stress will come through connecting with your creativity. Focus on a slightly challenging creative project to access flow, a state of no rumination.
3. Introspection
Looking inwards is vital to activate the rest wing of our nervous system. Without space for daily reflection, our mind becomes cluttered, and this causes us to haemorrhage energy.
***
1 Character Challenge
Leadership
Taking me time requires self-leadership. Own the day by learning to prioritise yourself because burnout is something to be avoided at all costs.
Resources
1. What is the function of our brainwaves?
2. 10 signs you are a people pleaser
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
24.7.21 Episode 25
You can't change them but you can...
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Intentional Actions
ABC framework
3 actions to kindly and positively influence
1. Anecdotes
Instead of purely spurting scientific facts at someone, engage them in the visceral experience of a story of change.
2. Be the change
Think deeply about the character trait you wish someone to learn and be that character every day.
3. Clues
Leave visual triggers in the environment to spark their curiosity, but do not expect them to engage immediately.
***
1 Character Challenge
Role Model
Think of one person who had a significant effect on your journey. How did they do it? Were they role models in some form?
***
Resources
1. Practitioner Empathy and the common cold
2. Dynamic spread of happiness - Harvard study
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
17.7.21 Episode 24
Why communicating with our loved ones is difficult.
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Intentional Actions
I4 framework
4 actions to help with challenging conversations
1. I hear
Use the specific words I hear you when engaging with your loved ones. Everyone desires to be heard.
2. Intention
In important conversations, think and explicitly state your intentions; this will help avoid confusion.
3. I contact
Such a simple yet immensely powerful tool. Looking deeply into someone's eyes is a mark of trust.
4. I smile
Smile not just with your mouth but with your eyes too; this will demonstrate your openness and non-judgement.
***
1 Character Challenge
Non-judgement
For a moment, think back to when you were a child; how did it feel when you were judged? Be the change - reduce the judgement.
***
Resources
2. Why eye contact is so powerful
Enjoy!
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10.7.21 Episode 23
3 Steps To Daily Purpose
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Intentional Actions
3 Cs Framework
Ask yourself these 3 questions for daily purpose
1. Confidence
What can I feel confident in today?
2. Competence
What can I be competent in today?
3. Contribution
Who can I contribute to?
***
1 Character Challenge
Presence
The activities that call on your full presence show you where your true purpose lies.
***
Resources
1. Carol Ryff's model for psychological wellbeing
2. University of Edinburgh study linking insular cortex volume with sense of purpose
Enjoy!
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26.6.21 Episode 22
Why Gratitude Is More Than Thank You
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A Framework for deepening your gratitude practice
1. Past
Many of us tend to focus on what we don't have. Start by looking at how far you have come; focus on the "reverse gap".
2. Present
I learnt this incredible strategy from Japanese writer Ken Honda; whisper the word "Arigato", which means thank you, each time you spend any money. This will ground you in that grateful disposition.
3. Future
Being grateful is not just about keeping a list. Make it a multi-sensory experience; add in a visualization involving all the senses of what you look forward to every day.
***
1 Character Challenge
Benevolence
Along with a belief in growth, a belief that the world is benevolent is a belief that holds tremendous power.
Enjoy!
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19.6.21 Episode 21
The 3 Rules Of Growth
These are the 3 rules of growth:
- We grow through pain
- We grow through insight
- We grow through consistency
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Intentional Actions
3 keys for growth
1. Deliberate preparation
All the magic we see in other people results actually comes through intensive deliberate preparation.
2. Immersive presence
To skyrocket your growth, focus on flow. Mihaly Cziksenmihaly describes flow as a necessity. Just watch a small child - they move effortlessly from one flow state to the next.
3. Introspective reflection
Continue to ask yourself the question - how can I go to the next level?
***
1 Character Challenge
Persistence
Where you see greatness, you will find persistence.
In the words of Carol Dwek, "See effort as the path to mastery."
Resources
1. Vishen Lakhiani - kensho and satori growth
3. Carol Dwek on the power of believing you can improve
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
12.6.21 Episode 20
What You Need To Know About Your Intuition
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Intentional Actions
Actions to activate your intuition
1. Breathe
To take us out of our logical mind, it is important to breathe slower and deeper. This engages the rest wing of our nervous system and can turn the volume up on your intuition.
2. Ask positively
Ask a question to your intuition that elicits a positive emotion. It's the emotion that will jolt us into a new way of thinking.
3. Listen without judgement
Observe your reflections without judgement. Judgement is what inactivates intuition.
***
1 Character Challenge
Transcendence
"End the trance."
When you engage in a transcendent practice, you start to notice a connection to something bigger than yourself. This is how you will raise awareness of your intuition.
Resources
2. Testing precognition - Edinburgh Study
Enjoy!
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5.6.21 Episode 19
Why We Feel Undervalued At Work
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Intentional Actions
What To Invest
1. Time
We spend hours in our home or with friends. How much time do we invest in developing our mind? Through investing time in your thoughts, the quality of your thoughts and your life will shift dramatically.
2. Energy
Invest your energy in experiences that generate energy. Ever notice how some activities drain you, and others inspire you. If you are feeling undervalued, focus on the activities that make your heart sing.
3. Money
To feel more valued, start investing your money in the service of others. Through sharing and giving, you will see your inherent value.
***
1 Character Challenge
Recognition
Recognition costs nothing, and it is the single most important action you can embody if you want to feel valued. Make it a non-negotiable habit. You deserve it.
***
Resources
1. Shocking workplace statistics - Forbes
2. Gallup workplace engagement poll
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
29.5.21 Episode 18
Why What You See Shapes Your Thinking
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Intentional Actions
Locations to Advertise You
1. Mirror
Renowned therapist Marisa Peer frequently recommends writing affirmations on your mirror. Use words or an image that resonates best with you; don't ponder, start.
2. Wardrobe
The wardrobe is for your personal why. Have something on your inside door to focus your mind on your raison d'etre.
3. Desk
Use your advert here to focus your mind on professional goals. Ask yourself what has made you successful? Write a few words on your desk to keep you focused.
***
1 Character Challenge
Beauty
"Beauty is in the eye of the beholder."
Surround yourself with beauty and train yourself to find beauty. Beauty does not have to be extravagance - it can be a sunrise, bird song or raindrops.
When you start to look for it, you realise beauty is everywhere.
Resources
1. Why you should advertise you
2. Choice Architecture Interventions
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
8.5.21 Episode 17
Why Forgiveness Is Not About Them
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Intentional Actions
3 As Framework For Forgiveness
1. Awareness
"Being honest with yourself hurts, and if it doesn't, you are not honest enough with yourself."
Bring awareness to an event you wish to forgive in your meditation by asking a question. Start small and be honest.
2. Acknowledge
Lean into the negative emotions of the event - acknowledge the context of everyone involved.
3. Action
Repeat the phrase "I forgive you" and feel something shift.
***
1 Character Challenge
Temperance
This is one of 6 core virtues embodied by some of the great leaders of our time. In this context, temperance relates to improving our emotional competency.
***
Resources
1. The Choice to Forgive - Fred Luskin
2. Hypertension reduction through forgiveness training.
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
1.5.21 Episode 16
Why prioritization is the key to performance
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Intentional Actions
3 S framework
1. Schedule it
Avoid leaving prioritisation to chance. Schedule a small amount of time daily to prioritise; that investment will pay immense dividends.
2. See it
You need to see your priorities. Remember, your subconscious mind is always working on your problems, and your visual environment heavily influences your mind.
3. Single task it
We all know the benefit of single-tasking. If you struggle with single-tasking - chunk it up, then focus on one element at a time.
***
1 Character Challenge
Meaningful work
Many of us struggle to prioritise what's important because we are disconnected from meaningful work. Work does not have to be your 9-5; it can be anything that aligns with your future.
***
Resources
1. Daily routine for peak performance - Ivy Lee method
2. Prioritising like Stephen Covey
3. Why single-tasking makes you smarter - Forbes
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
24.4.21 Episode 15
What's the point of positive emotions?
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Intentional Actions
Prompts for positive emotions
The Bed, bath and beyond framework
1. Bed
Each morning when you wake and sleep - count your blessings. Ask yourself the following question:
What experiences today brought me joy?
2. Bath
When taking a bath, use that time to pay attention to the pleasures of engaging in the present moment's sensory experience.
3. Beyond the senses
True happiness is experienced beyond our senses when we engage in experiences that speak to our heart and help us connect with others.
Focus on one experience daily that feels gratifying beyond any sensory experience.
***
1 Character Challenge
Authenticity
A research-proven way to experience more positive emotions is to focus on developing skills and strengths authentic to you. By listening to your emotions, you will tap into the actions that speak to your soul.
***
Resources
1. The role of positive emotions - Barbara Frederickson
3. Barbara Frederickson speaking at Greater Good Science Centre
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
17.4.21 Episode 14
Why two rights can feel wrong
Intentional Actions
1. Fix on a future focus
How many of us a lured into the trap of short term decision making? Great decision-makers don't feel trapped by the opportunity costs of their decisions.
2. Seek and listen to your truth
It is not a coincidence that many exceptional decision-makers speak about tapping into their intuition. By listening to both your intuitive and logical mind, you can use your full potential to choose what speaks to your heart.
3. Contextualise the behaviour of others
Our decisions affect others. Quality decisions do not only consider you but how the decision will impact those around you. When you can contextualise others' behaviour and come from a place of compassion over blame, you will achieve the win-win outcomes we all wish to experience.
***
1 Character Challenge
Congruence
To ensure you feel good about your decisions remaining congruent is key. Do not be swayed by the rules of those around you; make decisions based on your ethics, values and character.
***
Resources
1. 10 ways to make better decisions
2. 4 steps to better decision-making skills - Forbes
3. How to make faster decisions - Ted Talk (4 minutes)
Enjoy!
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10.4.21 Episode 13
Why it's hard to feel confident
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Intentional Actions
1. Question it
Is it necessary for me to feel confident in this skill? Remember, confidence is specific, not general. Through questioning it, you will direct your focus accordingly.
2. Practice makes progress
If this is something you need to improve your confidence in, ask yourself - how can I practice?
As Stanford Professor Carol Dwek would say, "See effort as the path to mastery."
Through repeated practice, the once feared pales into insignificance.
3. Who needs me?
Who needs you to improve? Your children, your partner or your team?
When we attach a strong desire to improve for our loved ones or a cause bigger than ourselves, confidence rarely comes into question. It becomes less about our insecurities and more about the reason.
***
1 Character Challenge
Curiosity
By looking at your insecurities with curiosity over judgement, you switch to the mindset of a learner.
Use the power of questions as a catalyst on your journey of growth.
***
Resources
1. How to master the art of self-confidence - article by James Clear.
2. How to be confident - Tony Robbins
3. Brendon Burchard on confidence
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
3.4.21 Episode 12
Why we seek validation and what to do about it
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Intentional Actions
1. Share your suffering
We grow through insights and pain. Insights arise once we have explored our pain. Suffering is a ubiquitous part of the human experience. Through sharing our suffering, we see commonalities over differences.
2. Meditate on your inherent value
Close your eyes, relax your muscles and ask yourself three questions repeatedly: what do I value about myself? Why do I value it? How can I provide value to others?
This simple practice of self-referral will strengthen your inner connection.
3. Passwords
I learnt this from the renowned therapist Marissa Peer.
How frequently do you enter your password? What if your password was a statement of self-love? Marissa Peer is famous for her mantra - "I am enough".
Never underestimate the powerful effect of our repeated subconscious actions on our mindset. Once you have unquestionable faith in your worth, external validation does not seem as necessary.
***
1 Character Challenge
Humility
Through humility, we continuously learn.
Seeking validation may occur when we see ourselves over the finish line. However, your true self knows the journey of growth never ends.
***
Resources
1. Marisa Peer on the power of I am enough.
2. Deepak Chopra on what is ego?
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
27.3.21 Episode 11
Feeling tense? Here's why you should consider food as a cause.
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Intentional Actions
1. Put out the fire
Food, inflammation levels and stress are intimately linked. The University of South Carolina analysed results from over 6000 papers to develop Dietary Inflammatory Index; Tumeric and dietary fibre have some of the most potent anti-inflammatory and stress-busting effects.
2. Care for your clock
Food has an immediate effect on our internal body clock. A study in the World Journal of Diabetes found late-night eating is enough to affect sleep quality. Anxiety is, of course, impacted by less shut-eye due to the fear extinguishment that occurs in REM sleep.
3. Balance your blood sugar
Low blood sugar causes a cascade of hormones to be released. In a brain that is prone to stress, low blood sugar can be enough to trigger tension. On the flip side, too much blood sugar can cause an insulin spike, a dip in blood sugar and then a further rise in adrenaline and cortisol to compensate.
***
1 Character Challenge
Awareness
We mustn't berate ourselves for noticing where we are. Avoid holding yourself accountable for what you are not aware of.
Through practising the skill of awareness, the breadcrumbs of our past unconscious actions lead to a new level of being.
***
Resources
2. Harvard trained psychiatrist Dr Uma Naidoo on the foods that can help anxiety
3. Harvard Health on how sleep cycles affect mood
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
20.3.21 Episode 10
How To Do Less But Accomplish More
Intentional Actions
1. Embrace - To accomplish more, there is a period of learning and discomfort. Embrace it, enjoy it, celebrate it.
"What you resist persists." - Carl Jung
2. Responsibility- Continue to train your ability to respond; here lies your power. Those who accomplish more know understand where their responsibilities lie.
3. Peace- Feeling obliged to defend yourself or your points of view is wasted energy. Focus your energy on the things that matter.
***
1 Character Challenge
Self-assertion
"To practice self-assertiveness is to live authentically and speak and act from my innermost convictions and feelings - as a way of life, as a rule."
Dr Nathanial Branden
Self-assertion is not being rude. It is possible to assert your beliefs in a kind and compassionate way. Nothing is worth you repeatedly acting incongruently with your values.
***
Resources
1. 6 pillars of self-esteem book summary - Youtube
3. How to enter a flow state with ease - Steven Kotler
***
Enjoy!
Share your stories of transformation by tagging me on Instagram or send me a message.
13.3.21 Episode 9
3 Ways High-Performer's Avoid Distraction
Intentional Actions
1. Feeling- High-performer's attach a high level of emotion in their work. Before each important piece of work, complete the following sentence:
If I added 5% more emotion to this activity, I would...
2. Clarity - it is easier to say no and avoid distraction when we have a crystal clear vision of our desired destination and why we wish to go there. Continually ask yourself:
What actions today will help me in 3-5 years? And why?
3. Accountability- High-Performer's understand the magnetising power of a group. Surrounding yourself with people who respect your boundaries and hold you accountable to your goals may be the most powerful strategy for you to avoid distraction.
***
1 Character Challenge
Ambition
Instead of working harder, try aiming higher. Many of us feel disengaged and distracted because the work we do, does not speak to our soul, and the soul loves to grow and be challenged. By developing ambition, distractions no longer seem enticing.
***
Resources
1.An opinion on distraction - NY times
2. The world's leading high-performance coach Brendon Burchard on rethinking productivity
3. The spread of obesity in a large social network
Enjoy!
Share your stories of transformation by tagging me on Instagram or send me a message.
6.3.21 Episode 8
3 Ways To Improve Your Level Of Compassion
Intentional Actions
1. Practice self-compassion- learning to be compassionate with ourselves provides a critical foundation to build your compassion practice. There is no point trying to fill the well from an empty cup. Start with monitoring your words by watching for self-critical statements like I am not...
2. Loving-kindness meditations- A 2008 Study from Stanford demonstrated even 7 minutes of loving-kindness meditations increases a person's feeling of goodwill and social connection. Don't delay it any longer; start meditating on compassion today!
3. Compassionate circles- Make friends with people driven by a compassionate purpose. That is part of the reason I set up this community to practice compassion together.
***
1 Character Challenge
Compassion
"If you want others to be happy, practice compassion. If you want to be happy, practice compassion." - Dalai Lama
Ask yourself this question:
If I was 5% more compassionate today, what would I do?
Questions are the answer.
***
Resources
1.Loving-kindness meditation (Calm)
2.10 easy ways to cultivate compassion
3. 2014 Study from Max Plank Institute on how compassion affects the brain.
Enjoy!
Share your stories of transformation by tagging me on Instagram or send me a message.
27.2.21 Episode 7
How to respond to criticism
Intentional Actions
1. Thank the haters- instantly, when we practice gratitude, we can flip our emotional state. Thanking people for their opinions takes the sting out of a situation and lets them know you have no interest in reacting negatively. Your happiness is worth more than being "right".
2. Look in the mirror- constructive criticism provides an opportunity for development. If you are serious about growing, then reflecting on their comments may be helpful. Ask yourself - could it be true?
3. Plan your response - in the moment, you do not need to respond to criticism. However, after time in reflection, it may be necessary to change your actions to shift your thinking. Try using the do, dump and delay method - is there anything I need to do? Can I dump this information? Could I delay this response?
***
1 Character Challenge
Learner
If you are clear on your identity as a learner, then constructive criticism inspires you. It challenges you to change your behaviour.
Learners are concerned with one dominant question; am I taking positive steps on the journey to self-actualisation?
The beauty of a learner mindset is that it relies on no one but you.
***
Resources
- World-Renowned author and therapist Marissa Peer on criticism.
- Esther Perel bickering in relationships
- John Gottman's 4 horseman
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
20.2.21 Episode 6
What to do when you can't sleep
Intentional Actions
1. Sensory cues - keep the lights off and the bedroom cool. Ventrolateral preoptic neurones (VLPO) release chemicals in our brain that acts as the switch for sleep. A change in temperature activates these nerve cells.
2. Fix your gaze- upwards towards your eyebrows.
3. Slow your breath - to engage the rest wing of our nervous system.
4. Release tension - in your muscles and close your eyes to prime the body for sleep.
5. Count - backwards from 20-1
6. Visualise -relaxing scenes forest, beach or a wood-burning fire.
7. Count - upwards until you sleep - usually you will get to 300- 400.
***
1 Character Challenge
Trust
Worry stems from a deficiency in trust. Trust that whatever happens, you are competent to cope with the challenges placed in front of you.
***
Resources
Enjoy!
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13.2.21 Episode 5
How To Let Go From Expectations
Intentional actions
1. Witness pain - not all pain is meant to be instantly quelled. Witnessing your pain and others pain can help you learn from and not fight against challenging situations.
2. Celebrate uncertainty - uncertainty is a fertile ground for creativity. When we create our eyes become open to novel opportunities for growth.
3. Present moment awareness- in the present, there is no attachment. Attachment is derived from holding onto the past or future expectations. Try dropping your shoulders when brushing your teeth to engage in the present moment.
***
1 Character Challenge
Growth
Make the ultimate goal growth. By focusing on your personal development, you can contently march towards your goals.
***
Resources
1. British monk and author Gelong Thubten on "finding the light within your pain.
2. World-renowned author Deepak Chopra on detachment the 6th spiritual law of success.
3. Author and compassionate social media thought leader Yung Pueblo on letting go.
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
6.2.21 Episode 4
How To Boost Your Energy Whilst Working From Home
CHARACTER CHALLENGE
Balance - where there is activity there must be rest.
FRAMEWORK
WWW.EYES
1. Water - to improve cognition, memory and mood.
2. Woosh - nasal breathing is an underutilized tool to increase energy.
3. Walk - to boost BDNF your brain's fertiliser.
4. Eyes - look away from screens to reduce strain on our sympathetic nervous system.
Resources
1. Neuroscientist Andrew Huberman on our visual systems
2. BDNF
3. Patrick McKeown on nasal breathing
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
30.1.21 Episode 3
3 Heartwarming Ways To Protect Your Heart
CHARACTER CHALLENGE
Improve our level of kindness - give without expectation.
HABITS
1. Watch kindness - to elevate your emotions.
2. Welcome hugs - use the power of touch to protect your heart.
3. Deep listening - the most powerful tool for connection.
Resources
1. The Five Side Effects of Kindness
2. Noble Prize Winners from 1998
3. Effects of partner support on oxytocin study
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
23.1.21 Episode 2
How To Improve Your Relationships This Year
Character challenge
Improve your level of openness
3 daily habits
1. Oppositional thinking
2. Lead with positivity
3. Practice oneness
Resources
1. Roseto study
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
16.1.21 Episode 1
5 Deliberate Daily Habits to Transform Your Year
Character challenge
Identity of integrity
5 daily I-habits
Intention - plan your priorities
Introspection - watch your thoughts
Inspiration - consume feel-good content
Innovation - schedule creativity
Interdependence - connect through positivity
Enjoy!
Share your stories of transformation by tagging me on Instagram or sending me a message.
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