Everyday Happiness - Finding Harmony and Bliss

403-Best of July 2021: Time Affluence Mini Series: Closing (8-of-8)

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to mini-series in July 2021.  

 

Closing out the 8-part mini-series on time affluence for boosting happiness. The research indicates that when we feel like we have more time, we’re happier.  This series dove into ways we can hack our brain to think we have more time, by being a little more intentional with our thoughts.  

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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 time affluence can be magic.  It can be the first step to unlocking your happiness boost because it’s so tangible and practical. 

 

The basic idea is that time is subjective and instead of running around thinking we don’t have time to do the things that are required of us, but instead, we take a step back and zoom out, and recognize when we have more time than we think.  That’s where the magic is.  

 

If we can diversify our time portfolio with the activities that have meaning, pleasure, and non-pleasurable, as humans, we’ll try to weave in more pleasure.  That means, we may do less doom scrolling on social media (non-pleasure) and instead call a friend that brings you joy.  

 

I invite you to protect your time by adding leisure time to your calendar, building in breaks, boundaries and transitions into your day.  

 

We often think we need these big chunks of time to do things that bring us joy, but in reality, we’re just stealing moments.  We don’t need to wait for the weekend to be happy - we can start today and boost our happiness in our time confetti.  

 

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/

402-Best of July 2021: Time Affluence Mini Series: Time Confetti Part-2 (7-of-8)

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to mini-series in July 2021.  

 

In this episode we continue our discussion on time confetti - a windfall of time you were not expecting.  Today, we’re highlighting ways to use that confetti to help boost happiness. 

 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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’re talking about time confetti - a windfall of time you were not expecting. The first step is to be aware when you get some time confetti - those fragments of time that are a little unexpected.  This is the value of a canceled meeting, you now have 1 hour you didn’t expect to have, what do you do? 

 

I invite you to make a time confetti list, things you would do for leisure (not work) in your confetti moments.  That way, when it happens, you don’t revert to the scroll hole of social media. 

 

Your list might look something like this to start with: 

• Move your body for 5 minute or go for a walk. 
• Stretch 
• Call or text a friend 
• 3 deep cleansing breaths 
• Read or even review your daily affirmations  
• Take a moment to meditate or feel gratitude, even send a quick message of gratitude. 

 

All of these ideas will boost your happiness and the best part, you get to decide for yourself what you want to do during your time confetti moments.  

 

 

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/

 

 

401-Best of July 2021: Time Affluence Mini Series: Time Confetti (6-of-8)

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to mini-series in July 2021.  

 

In this episode we discuss what time confetti is - a windfall of time you were not expecting, and how time confetti can help us and hurt us as we manage the time in our days.  Focusing on how we become for time affluent by noticing our habits throughout the day. 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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 love me some confetti and some sparkle and today we get to start chatting about time confetti.  Those little pockets of time that we often waste, like 15 minutes between appointments or standing in line at the grocery store. 

 

The first step is to be aware of this time confetti and before we get too excited, it comes in two ways. 

 

A few episodes back we talked about time poverty.  Time poverty can be caused by constant connection to technology because it creates time confetti by fragmenting leisure in minute time fragments.  It’s this idea that we have 20 minutes for a break and we check our phone, just out of habit, 3 times.  We’re now creating bits of time confetti where our brains did nothing but multitask and be distracted.  What the research says is that it leads to time poverty because scrolling through Instagram doesn’t actually bring us happiness - scientifically.  We usually do it because we think we’re bored.  We’re curious.  We’re lonely.  

 

So what we need to do is flip the switch and when we have recognized a time confetti moment, have ready things we can do, that actually will increase our happiness.  Being intentional about our activities is where the magic is here. 

 

So, scroll social, if you want, but put a limit on it.  And better yet, try to consume social media that promotes good vibes.   In the next episode, I’ll deliver a list of time confetti activities that you can start doing right away to boost your happiness in those moments of time. 

 

 

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/

 

 

400-Best of July 2021: Time Affluence Mini Series: Finding Time (5-of-8)

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to mini-series in July 2021.  

 

The objective of this series is to get our brains to recognize, subjectively, that we have more time than we think we do. One way we can do that is through finding time.  In this episode we explore how to recognize the ways we can find time.

 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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 love this next hack, finding time, because I think it’s so easy to not recognize how we see our days and our time. I like to use a concept called the ideal week, where you block out how you would use your time in an ideal, but very realistic way.  So if you work 9-5, you put in work and not going to the beach, you get me.  My personal hack, I also add in all the commute time with the activities and meetings, because, boy does that add up. 

 

Finding time tends to be an awareness of how we are spending our time.  So many times, we just go through the day on auto-pilot.  This exercise is to recognize how we spend our time and when we find those pockets, to acknowledge it. 

 

 Your finding time hack shows up like this: 

• Like our last episode in funding time, you can also recognize finding time when you are getting take-out.  You just gained two hours by not grocery shopping, cooking, cleaning up and doing dishes.
• When you have things delivered whether it be groceries or Amazon, you just hacked finding time, because you gained an hour by not going to the store. 
• If you have a commute, call your mom or a friend -- positive connection brings happiness. 
• When you are exercising, listen to that podcast or audio book.  

 

Most importantly, notice how you are spending your time.  Notice where you get sucked into a trap of email, social media, tv, the news, things that the research says do not actually contribute to our happiness. 

 

Where are you going to find time today, let’s connect @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/

 

399-Best of July 2021: Time Affluence Mini Series: Funding Time-(4-of-8)

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to mini-series in July 2021.  

 

The objective of this series is to get our brains to recognize, subjectively, that we have more time than we think we do. One way we can do that is through funding time, using money to pay for things that help us regain some time in our days.  

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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 jumping right into funding time as part of the Time Affluence series. 

 

Scientist Ashley Whilans, at Harvard Business School says that the research shows that spending money to save time vs. buying a tangible item, you will be happier. 

 

In this episode I am going to use funding time as spending money to get more time. 

 

Are there any trade offs that I could make now that would allow me to make a different decision and have more time & thus, more happiness?  

 

The objective of this series is to get our brains to recognize, subjectively, that we have more time than we think we do.  It’s flipping the switch.    

 

For example, I fund time by getting take out for dinner.  You could look at it and say, I’m so busy, I don’t have the time to cook a meal at home, or you could say, purchasing the take-our meal has now afforded me MORE time because I am not grocery shopping, cooking, cleaning up and doing dishes.  I just gained 2 hours in my day to do something else more meaningful. 

 

Another way to look at this is through services such as a house cleaner, gardener, virtual assistant.  You are funding time, by not doing those activities to do something else more meaningful. 

  

Share with me one thing that you currently do or will to “fund time” this week @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/

398-Best of July 2021: Time Reflection (3-of-8)

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to mini-series in July 2021.  

 

Part of happiness (gratitude, appreciation, joy, contentment) whatever you want to call it, is reflection and identifying the time when you felt joy, meaning or satisfaction in the day. All of those feelings contribute to our happiness. So, we need to reflect on how we spend our time.   

 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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 in this series on time affluence, the questions we need to ask ourselves first are; how do we spend our time?  Does it bring us joy?  Can we Marie Kondo our time (you know, the magic of tidying up book)?  

 

Today, we need to review how we used our time over the last few days.  What activities brought you joy, meaning or satisfaction? And then, ask yourself for each activity, do you want to do that again?  

 

Now, I know I am going to get messages from listeners about hating their job, and how they don’t want to do that again tomorrow.  If that’s you.  I invite you to lean in and go deeper and see if you can find parts of your work that you do enjoy.  Perhaps it’s a colleague or a task?  If you just can’t get there, then put the job to the side and work through your non-work hours.  

 

Part of happiness, gratitude, appreciation, joy, contentment, whatever you want to call it, is reflection and identifying the time when you felt joy, meaning or satisfaction in the day, all of those feelings contribute to our happiness.   

 

Tomorrow, we are going to take the reflections, thoughts, lists that you have identified from these questions and get into the hacks to more time affluence by first talking about funding time.  

 

So, review how you used your time over the last few days? And then ask yourself for each activity: 1) did it bring you joy, meaning or satisfaction, and 2) do you want to do that again?  

 

Send me a message and tell me what brought you joy today @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/

397-Best of July 2021: Time Affluence Mini Series: Time Affluence v. Time Poverty (2-of-8)

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to mini-series in July 2021.  

 

In this mini-series about time affluence we need to also discover what’s on the other side of the coin, and today, we’re talking about time poverty. 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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 time is such an interesting concept.  We think about it in the sense of being present (mindfulness - this moment in time) and productivity (how much can I get done in an allotted amount of time).   

 

How do we subjectively trick our brains into thinking we have more than enough time when we’re running on the hamster wheel of todo’s and the list gets longer everyday. I get it. That’s  the million dollar question, right?  

 

Let’s dig into time affluence v. time poverty so we know our guardrails for this discussion. 

 

In the last episode, we said that time affluence isn’t about the amount of time you have.  It’s the subjective sense that you have time.

 

When you are in time poverty it feels like you are wearing the busy badge.  It steals our joy because you feel so pulled to continue to do the next thing and you feel so defeated because there is so much that hasn't gotten done.   Usually time poverty is caused by constant connection to technology and even when we have leisure, it’s fragmented by the checking of the email, social media or ding of the incoming text message.  

 

It looks like going to a museum or event with your kids and constantly checking your phone. Time poverty is a goal conflict.  You want to be present with your kids, but your mind is constantly running to the other things that might be on our phone drawing us away from being present. 

 

I heard that 80% of Americans say they are time poor - too many things to do and not enough time to do them.  

 

This is where I think you can have a real impact on your own happiness, because you can change the way you think about your tasks and your time. 

 

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/

396-Best of July 2021: Time Affluence Mini Series: Introduction (1-of-8)

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to mini-series in July 2021.  

 

When you feel like you have more time, what scientists call “Time Affluence”, the research says you are happier.  I dive into the concept of Time Affluence in this 8 part mini-series and discover the hacks to changing the way you think about time that results in boosting your happiness.   

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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 came across this theory called “time affluence” and I’m obsessed and fascinated.  I believe the way I have always thought about time has greatly affected my happiness (and until recently, I didn’t even know it) and I want to share this research intertwined with my real life experiences with you over the next several episodes. 

 

As a backstory, and if you listened to episodes 38 or 39 you know that sleep is one of my highest priorities, and I get a lot of it.  I get my sleep, no matter what.  In reflection, I think it’s made me think about time in a way that I believe there is always enough time in the day for sleep, a solid 9 hours, no matter what.  I am not time famished because I indulge in this ritual of sleep - which a lot of people cut in order to “get more done”.  When you think there is not enough time in the day, it stress you out - you are less “happy”.   I imagine the same can be true for a workout or meditation or an hour lunch break.   

 

Time Affluence isn’t about the amount of time you have.  It’s the subjective sense that you have time. This is great news.  This means, we can HACK time affluence without objectively giving ourselves more time.  And you don’t need to clear the calendar to feel like you have more time. 

 

Over the next several episodes I am going to share with you concepts and hacks, so you can do this too. 

    

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/

395-Best of June 2021: Mommy I’m Living My Best Life

We’re replaying our most popular episodes from the past year.  In case you missed it or want a reminder, here is the most listened to episode of June 2021.  

 

Are you living your best life?  Sometimes we need to be reminded. 

 

Transcript:

 

Welcome to Everyday Happiness where we create lasting happiness, in 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 little boy was sitting in the bathtub, my little boy loves baths, and he said “hey mommy, I’m living my best life”.  It’s not the first time he’s said this and I thought it was so interesting.  So it got me thinking. 

 

Because he “thinks” he’s living his best life, he probably is.  Our mind is such an interesting tool when it comes to our happiness.   

 

A couple of years ago, he was riding in the big basket of the Target cart as we were running around picking up a few things.  Before we started, I got him a small slurpee at the refreshment stand at Target, you know the one ;).    He was thrilled, and didn't fuss for a larger size.  Happy to get what we gets.  And then, as we were zooming down the aisles and was sipping his bright red cherry slurpee filled with food dye and excessive amounts of sugar, he said to me for the first time “mommy, I’m living my best life” and I replied, “yes, yes you are”.     

 

So I invite you to think about this today, are you living your best life?  Is there one moment that you can be so grateful for today, that you think to yourself, hey, I’m living my best life at this moment.  

 

And, don’t hide it.  I want to hear what your best life moment is today.  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

 

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/

 

 

 

394-Choosing Social Connections Over Social Media

Social media isn't a substitute for social connections; it is just a highlight reel of someone's life that can make us feel inadequate. Tune in to learn why choosing social connections is a prime choice to increase 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 sometimes it’s worth reminding ourselves and our friends (that’s you) that social media is just a highlight reel.   It’s never the full picture.  And, comparing ourselves and pining over what others have (or don’t have) is not helping our happiness.   

 

Oftentimes, we think we need connection to others, so we jump on our favorite social app, only to have spent countless hours scrolling and feeling more lonely than when we started.  

 

Social media is not a substitute for intentional connection with others, connection is one of the best ways to boost happiness.  

 

Research shows that happy people spend more time with others and have a richer set of social connections than unhappy people. Studies even show that the simple act of talking to a stranger on the street can boost our mood more than we expect. 

 

If you are feeling lonely or in a slump, I invite you to find social interaction in person, or at least on a video chat with someone that lifts you up.  You’ll find that intentional social interaction will actually boost your happiness. 

 

The research indicates that being socially connected makes us happier.  New connections can significantly increase our positive mood.  And actually, talking to a stranger in a coffee shop, or making a friend, has an incredible positive effect on our happiness.  

 

So, when you are out around town today, make a special effort to be kind, say hello to a stranger, pay them a compliment and see what happens.  

 

And let me know how it goes, write a review wherever you are listening, and send me a message @everydayhappinesswithkatie over on social media. 

 

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/