Everyday Happiness - Finding Harmony and Bliss

463-Delivering Karma

Delivering Karma.  What if that was your job? 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

 

I'm your host Katie Jefcoat and this past weekend I was sitting at the beach with a dear friend Beth, who is our beach condo neighbor. It’s so fun when you have great friends that also vacation at the same spot- but I digress.  Anyway, she’s retired and she was telling me about her dream job - if she could make one up and quite honestly, it’s amazing.  

 

She said she would be Karma Delivery.  I mean, we cracked up about all the ways Karma Delivery could be interpreted, from the good to the bad.  If you are mean, you get coal at your doorstep or if you are nice, maybe it’s flowers.  Of course, it’s all just silly beach talk, but it got me thinking after we left the beach.  What if we lived in a way where we thought Karma was right around the corner to deliver us a healthy dose of what was coming to us? 

 

Now, I know, Karma doesn’t work like that.  You don’t get back exactly what you give out.  It’s not tit-for-tat and there is debate about whether Karma is even real.  I mean, is the universe keeping score only to deliver Karma to you later - probably not.  There certainly isn't any science that I’ve found to suggest otherwise.  But, it is an interesting thought nonetheless. 

 

So, if you find yourself with friends and you want a good laugh that can get pretty creative, ask them, if your job was to deliver Karma, what would you do?  

 

And, if you want the honors course in delivering happiness, kindness and a healthy dose of Karma, check out our Kindness Cards over in our shop. It’s so easy and they are a great way to deliver random acts of kindness. 

 

Remember, kindness is contagious. And, you might just get a bit of good karma in return, you never know.  

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/

462-Escapism & Happiness

Diving into a good book, show, or alternate reality is a form of escapism. Tune in to this episode of Everyday Happiness to learn how it will affect your happiness. 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

 

I'm your host Katie Jefcoat, and today we are talking about escapism. How often do you find yourself sucked into a good book, a fascinating movie, an engaging video game, or any other alternative reality from your own? There is a reason why feel-good shows, movies, and books are so incredibly popular; they allow you to escape from reality.

We all want a happy ending and a perfect world where everything turns out great, even with some kind of plot twist challenge. Rom Coms and other trending films feature a protagonist who is rewarded with good luck, a solvable problem, and some sort of pleasing end to the story where they live happily ever after. While it may only last an hour and a half, an escape from reality isn’t a bad thing.

While some may argue that not confronting the problems of your own life to be foolish, I have found that a brief respite may be all you need to process and achieve clarity. Sometimes it is necessary to give our brains a break from the constant pressures of life.

A movie, book, video game, or even just fantasy of the mind can give you giggles, joy, and maybe even a hint of perspective. Taking a step back, letting the mind chew on a problem in the background while you actively engage in something unpressured and entertaining, may solve your problem.

Now, I want to note that there is a big difference between escapism and avoidance. Briefly escaping reality is fine, as long as you come back to the problem at hand. However, avoiding or procrastinating on an issue for days, weeks, or years on end is not okay. We must all face reality eventually.

Do you need to spark a little joy in your life? Remember, kindness is contagious. Doing something kind for someone else may be the alternate reality you need to boost your happiness and solve a problem. Give it a shot!

Plus, I'm curious as to what your favorite escape from reality is. Please share with me your favorite method! If it is a movie or book, tell me the title too!  

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

Links:  https://onamission.bio/everydayhappiness/

461-Happiness in Birthday Fundraisers

Your birthdays are all about you? Right? What if you could make yourself, your social circle, and your community happier with a simple birthday act? Tune in to find out more!

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

 

I'm your host Katie Jefcoat, I want to take today to talk specifically about using your birthday as a charity fundraiser.  I was inspired by all the Facebook posts that make it so easy and my friend Chelsey, an avid listener and supporter of this podcast recently sent me an email about her September charity Endless Pawsabilities, the link is in the show notes, I invite you to check it out - it’s very creative.  

You have likely seen news of children asking for donations to a charity as birthday presents rather than getting toys. It always creates that “awww" moment where you are impressed by the child's generosity and wish you had done something like that. I am here today to tell you that you can, even as an adult. But, first, let's take a moment to review the 3 happiness benefits you will receive.

First, you will make yourself happy. Giving to others is the easiest method of promoting your happiness, especially when it is a charity that you feel passionate about. Whether you are helping your local animal shelter, giving to children in need, or aiding wounded veterans, the simple act of making a difference will provide you with glowing happiness for months to come.

Second, you make the benefactors happy. Here on Everyday Happiness, we talk about how kindness is contagious; whether you donate directly to a person in need or to a larger organization, the people who benefit are grateful you are giving them a greater chance at increasing their own happiness.

Thirdly, you provide happiness to donators. The people who donate to your charity birthday will also feel that surge of happiness! On top of that, they are more likely to recognize the benefits of charity and make it a regular part of their life, creating an even more significant impact on the community.

See! Three levels of happiness: you, your loved ones, and your community all in one birthday!

Now, if you have been inspired to host a charity birthday, whether for yourself or your kiddos, I commend you and have a few notes to keep in mind.

First, pick a worthwhile charity. I recommend finding a topic you are passionate about and investigating a reliable, honest charity that supports it. If possible, look into your local charities rather than big brand ones. While the big ones are worthwhile, they have greater access to funding than smaller charities. Picking a local one could make a bigger difference in your community.

Second, make a plan. Rather than waiting until the day of the birthday to announce your charity idea, you should let everyone know well in advance. I recommend talking it up, sending emails, posting it on your social media, and getting the word out that you are asking for donations rather than gifts.

Third, make it obvious where to donate. When you host a charity birthday, make it super easy for your friends, family, and circle of possible donators to donate. Send them a link or instructions so they can complete the act in minutes. 

That is all for today! Do you have ideas on how one should host a birthday fundraiser? I’m obsessed with this idea, let me know over @everydayhappinesswithkatie.

And remember, kindness is contagious. 

P.S.  If you are getting this via email, just hit the reply button if you want to share! :) 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/

460-Enjoying the Last Bits of Summer

The final days of summer are upon us, and I have a very important message for you on how to use them. Tune in to find out more!

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

 

I'm your host Katie Jefcoat, and I hope that you enjoyed your summer. During the past week, I have been at the beach with my family, and it, combined with Arthur Brooks's article from the Atlantic, inspired me to talk to you about how important it is for your happiness to get outside.

While I won’t bore you with the statistics, numerous studies have found that people, adults and children alike, are spending less and less time outside. We all know what it is like to sit down in front of our screens, whether for work or pleasure, to look up and find that the whole day is gone and night is upon us once again.

While your conscious state may not recognize the problem, you unconsciously become less happy the longer you stay away from nature. Fortunately, stress, anxiety, and even depression have been proven to improve when we take the time to go outside.

Now, you may be thinking, "I don’t have time to spend time outside." But, in all reality, you can’t afford not to go outside. Time in nature, even just a walk through the neighborhood, increases creativity and problem-solving. Taking a brief walk could mean that you get your work done faster AND you get to go outside!

So, how can we use these last few weeks of summer to get outside?

First, if you are going on vacation, make sure that you schedule plenty of outside time. Whether it is hiking, camping, horseback riding, beach walking, or even attending outdoor markets, anything works.

Second, spend a day outside. Take just one day this weekend, put the devices away, and be outside. Pack a picnic, go for a walk, or do whatever you love to do outside, but don’t come home until it's dark. Arthur Brooks also recommends going barefoot. Studies have found that grounding yourself can improve your mood, so kick your shoes off and give it a go.

Third, make an Intentional Margin to go outside each day. Schedule a 15-minute walk through the neighborhood, go on your daily run outside rather than the treadmill, have an after-dinner walk with your partner, or even just take your morning coffee out on the porch.

Remember, summertime is designed for fun, and we can bring along the positive skill sets and habits we build into the dreary months. Before you go, tell me your favorite outdoor activity that you schedule for your day over @everydayhappinesswithkatie on Instagram! I want to know!  

If you are getting this via email, just hit the reply button if you want to share! :) 

And remember, kindness is contagious. 

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/

459-Mindset Lesson From A Guru

What is the most impactful mindset lesson or tool you've learned along the way?  Today I share with you a tip from a mindset guru. 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

I'm your host, Katie Jefcoat, and the other day, my dear friend Kate Butler posted in her Facebook group and she asked this question: “what is the most impactful mindset lesson or tool you've learned along the way? Mine is below.”

Such an interesting question, right? Well, what is more fascinating was her answer and how it ties in so beautifully to what we've been talking about this week on savoring and mindfulness. She said that “when you hit the snooze alarm, you're actually rejecting the day. Instead, set the actual time you wish to rise, and welcome in the day with delight and gratitude.” That's a truth bomb right there. Right? 

So many of us love to hit the snooze button, me included and we end up kind of wasting a good portion of our morning, when we could just set the alarm for when we want to wake up. 

I was just talking the other day about how I love to savor my morning coffee and it feels so good. When I have that time to just be present with my own thoughts. I call it gathering my thoughts because I feel like it's always very jumbled. But when I can sit and have my coffee and savor it, I can gather my thoughts. 

So if I'm not doing that, because I'm hitting the snooze button, my day doesn't always feel like I'm set up for success. And the universe, as we know, is always listening, saying, “Oh, they don't actually want this day to go well, or they're trying to snooze away the day” when that is really probably not our intention. So I love that we can take action with mindset and reduce the snooze. 

I thought this was such a great tip I wanted to share it with you. If you love Everyday Happiness, please subscribe and share it with a few friends because this micro podcast only grows when listeners like you share it with other like-minded people that want to spread happiness. And remember, kindness is contagious. So go out there and sprinkle some kindness into the world today.

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/

458-Want To Outperform On A Job Interview?

Today I share how you can out-perform on a job interview using kindness in an unsuspecting way. 

 

Transcript:

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life.  

I'm your host, Katie Jefcoat, and I've been reading this book called Radical Candor. I will link it in the show notes. At the end of the book they were talking about stories of interviewing people to find the right team players for their companies. 

It's a book about leadership and teams and companies, and they said that what they do, which I thought was so interesting, is they take their prospective employee to lunch. So instead of doing a group interview, which they do, you know, on Zoom or in person, they always do something different, like take them to lunch, or go for a walk. What they find is, you really get to know someone. 

One of the stories was that they took a candidate to LA. They took a couple candidates to lunch, and one candidate was kind of rude to the waiter. It was assigned to this leader that that's not the right candidate for their team, because they were really focused on team culture. And that's kind of something that you wouldn't normally see in a regular interview. But in this lunch, they got to see this person interact with others, and that's not the kind of person we want to work with. 

On the flip side, they took someone to lunch, a different candidate, obviously. And they said that the different candidate picked up a napkin, that of someone that had dropped it, and on their way to walking on the street to go to this restaurant, he had saw some trash on the sidewalk, and he picked it up and put it in the trash can just a few steps in front of them. And it made such an impression that he was acting kindly that he cared for others and cared for his planet, these leaders were thinking. 

It was this idea that you really do have an opportunity to show that behavior matters. And we talk about kindness being contagious all the time. But even in a job interview, you can see how important it is to show kindness and authenticity.

I want to just share that little story with you from the book, Radical Candor and inspire you to do acts of kindness even when you don't think anyone is watching and to know that it really does pay it forward. So until next time, remember, kindness is contagious.

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/

457-Dream Practice

Do you take the time to sit down and contemplate your dreams or future goals? In this episode, I talk about how to use dream practices to improve your happiness. 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

 

I'm your host Katie Jefcoat and I’m curious.  Do you have a “dream practice”? I know it sounds super woo-woo, so let me explain.   I was listening to a podcast where the woman said she had a dream practice. It's this idea that you write for 15 minutes a day as the first thing of the day and capture your dreams, your future, and what you want to manifest.  It’s a spiritual practice. 

 

Well, first thing in the morning doesn’t work for me, it’s not when I’m in my woo-woo frame of mind, but maybe that’s a good time for you.  Like my friend Jenna says, there are a million ways to do anything, pick what works for you.   

 

I guess it’s this idea that we want to manifest what we want and if we go through the days without knowing where we’re going, how will we know if we got there? 

 

I think some people do this in meditation and it’s called future visioning.  The idea is certainly not new, but I hadn’t heard it called a “dream practice” before and that seems more fun, to me.  

 

When we have a vision for our future, one that lights our hair on fire, I think it can bring us more happiness. Now, some scientists and researchers will say that we only truly have happiness by what we experience in the present.  So, I’m still chewing on this concept myself.  I like the idea of having something to look forward to.  I feel satisfaction and joy in the planning of the trip, not just the experience of the vacation. So I would argue that this happiness research is not one size fits all and that you get to draw from this and take what works for you.  

 

And I’m not alone.  Sonja Lyubomirski, a leading happiness researcher, explains in her book The How of Happiness, how dreaming of your best self works.  She says “To try it out, sit in a quiet place, and take twenty to thirty minutes to think about what you expect your life to be one, five, or ten years from now. Visualize a future for yourself in which everything has turned out the way you’ve wanted. You have tried your best, worked hard, and achieved all your goals. Now write down what you imagine.”

 

This science says technique can boost your positive emotions and boost your optimism which I think is very cool.  

 

When you have a vision that excites you, that lights your hair on fire, I think you have hope - and that’s fun.  At least it is for me.    Do you have a dream that excites you? Spread it out into the Universe, tag me on social and let’s spread more dreams together.  You can find me at @everydayhappinesswithkatie and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram  

 

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/

456-Sharing the Savor

To inspire you to savor your own special little moments in life, I am using this podcast to share with you the moments I savor in mine. Tune in to see what they are!

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

 

I'm your host Katie Jefcoat and yesterday we talked about savoring, this scientific principle of  prolonged appreciation.  When you take a moment and appreciate it, you prolong the positive experience and emotions, which shines a light on the experience and magnifies our happiness. 

 

Lately I’ve been savoring bedtime snuggles with my littlest kid.  He’s about to get to the age where snuggling mom is not as cool as it once was.  I’m savoring every moment, the way his hands feel, the texture of his hair.  How his voice sounds when he tells me a story.   It’s helping me stay completely present in the moment and I believe I am experiencing more happiness and satisfaction and even purpose when I slow down and savor this particular moment in the day. 

 

I’ve also been savoring the simple pleasure of my morning coffee in a quiet house before the sun rises.  Over the last few years, my sleep schedule changed.  We’re just getting back into a school year routine and summer was super unstructured for us.  If you’ve been with me for a while, you know how much I love my sleep.  It’s one of my core values.  I prioritize sleep over just about everything.  It’s the only way I can get through the day.   

But I also love this moment in the morning, with my coffee, a quiet dark house with only my thoughts to distract me.  It’s when I get my best, most creative writing done. 

So savoring this moment of clarity, focus and excitement for the day, with gratitude for my warm cup of coffee, has been such a highlight, I look forward to the next morning, which helps me refuse the urge to hit the snooze button and it’s a reminder for me to go to bed at the appropriate time to set myself up for morning success.  

I hope this episode has inspired you to savor something a little longer today.  And, let me know what it is, let’s chat over on Social.  I’m at @everydayhappinesswithkatie and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram  

And if you enjoyed this episode of Everyday Happiness,make sure that you hit the subscribe button wherever you are tuning into today, and write a review.  Reviews help our little micro-podcast get found so others can enjoy a bit of happiness. We would be incredibly grateful.   

 

And remember, kindness is contagious.  

 

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/

455-Pick a Daily Savor

I challenge you to choose one thing a day that you want to truly savor. Not sure what I mean? Tune into this podcast to learn about this challenge!

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

 

I'm your host Katie Jefcoat and we’ve got to talk about savoring.  If you are not familiar with this concept, let’s dive into the cliff notes. 

 

Savoring is what you can do when you feel a ping of joy, of happiness, a flicker of gratitude glitter.  It prolongs positive experiences.  It’s like stepping out of what you are experiencing to review and appreciate it while it’s happening.  

 

 We want to do this because savoring has been prove to: 

• Boost our mood
• Keep us in the moment, thwarting our wandering mind
• Increase gratitude, being thankful for that is right in front of you
• Savoring can thwart hedonic adaptation, that behavior where we get to a place and want more. Savoring helps us to remember the good stuff in life. 

 

I invite you to pick a daily “savor.”

Perhaps you are going for a walk and you pick up a brightly colored leaf. How does that leaf feel, what are you experiencing at that moment.  Savor the experience for just a couple minutes.  

We want to tell the Universe that you enjoy this moment you’re savoring and to deliver more of it.  

Savoring in its simplest form is a prolonged appreciation.  When you take a moment and appreciate it, you prolong the positive experience and emotions, which shines a light on the experience and magnifies our happiness. 

I hope this episode has inspired you to savor something a little longer today.  And, let me know what it is, let’s chat over on Social.  I’m at @everydayhappinesswithkatie and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram  

And if you enjoyed this episode of Everyday Happiness, make sure that you hit the subscribe button wherever you are tuning into today, and write a review, it helps our little micro-podcast get found so others can enjoy a bit of happiness. We would be incredibly grateful.   

 

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/

454-Using Mindfulness to Reduce Stress

It may sound simple, but mindfulness can reduce stress! How? Tune in to this episode of Everyday Happiness to learn how! 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day,  through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life. 

 

I'm your host Katie Jefcoat and stress has an incredible toxic effect on our bodies.  We’re not running from lions anymore, we’ve evolved as humans, but we’re stressed about a lot of things.  And when we’re stressed, we can’t function as our best selves. 

 

Apparently mindfulness can actually reduce stress.  That looks like being totally present in the moment.  For you, right now, it looks like listening to every word you’re hearing from me.  You’re not scrolling your phone, checking email or multitasking in other ways.  You are right here right now.  

 

I think of this with my husband and our coffee chats.  It’s no phones, looking at him, engaged in our conversations. Sometimes they are super short, but they are intentional. It could also look like being alone, sipping warm coffee and feeling the coffee fall down your throat, the ceramic of the coffee mug, the way the coffee smells. 

 

Being in this moment exactly as it is.  Not wishing it was different or thinking about the past or the future.  Just being present, in all the senses of the moment.   

 

The experts say that when we are stressed and we can “be” in the moment, we will make better decisions for the next moment. 

 

So mindfulness is a practice, and you can get better over time.  A lot of people call it meditation.  But it can also be awareness throughout the moments of the day.  Instead of multitasking, practice being present in the moment.  Perhaps it starts with putting your phone in your pocket the next time you are in line at the grocery store or Starbucks.  You notice the things around you, the people, the smells, the way your groceries are organized (or not) in your cart.   

 

So apparently if you practice mindfulness, you can reduce your stress. 

 

Do you meditate?  How does this look for you? Let’s connect on social at @everydayhappinesswithkatie and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram  

 

Inspiration for this episode and the research mentioned comes from the Happiness Lab podcast, episode 13.  

 

 

Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness

 

And, let’s connect on social at @everydayhappinesswithkatie  and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram

 

Links:  https://onamission.bio/everydayhappiness/