Change Wired

What if the best shape of your life has little to do with the willpower problem? And more with a system design problem. We break down a practical, science-backed framework that turns cravings from a daily fight into a reliable signal you can trust, that works FOR your health and fitness, not against it. Drawing on my 10+ years of weight loss and health, coaching and evidence-based nutrition, plus a guided AI co-host experiment, we map out 6 simple, actionable pillars that align biology, behavior, and environment so the right choices feel easy. We close with a challenge: pick one pillar this week and create a small win that cascades across the rest. Subscribe, share with a friend who’s tired of white-knuckling cravings, and tell us which pillar you’re choosing so we can celebrate your momentum and keep your accountable!👊 Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

What if the real barrier to change isn’t willpower but the context you live in? And what you could design it but rarely do? Today we unpack 4invisible forces—systems, social norms, flexible framing, and co‑design—that quietly steer your decisions, emotions, and actions. Drawing on a fresh conversation with behavioral scientist Michael Hallsworth of the Behavioral Insights Team, we translate big‑picture insights into daily moves that make change feel natural instead of forced. We start by challenging the myth of pure personal agency. Systems determine what is easy, what is hard, and what happens by default. When you redesign cues, constraints, and sequences, you lower friction and stop wasting energy on self-control. Then we zoom into the social layer. Your choices mirror the norms of your circle, from how you work to what you eat. Rather than fight your social brain, enlist it: align your peers, set shared rituals, and curate the voices you let in. Next, we practice flexible framing. Stuck problems often need a new lens, not more effort. Reframing “my discipline” as “our design” opens options that were invisible from a narrow view. Finally, we get practical with co‑design. Telling people what to do sparks resistance; building the plan together creates ownership. Whether you’re leading a team, parenting, or coaching yourself, collaborative design turns compliance into commitment and helps change stick. You’ll walk away with a simple playbook for an aligned not forced change: audit your system for the results it’s producing, realign your social environment, reframe until better options appear, and co‑design the next step with the people involved—including yourself. Subscribe, share this episode with someone who needs a nudge toward easier change, and leave a review to help us reach more curious minds. What’s the first context tweak you’ll make today? Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

If there was a pill that consistently and instantly boosts your cognitive and physical performance - it would contain sleep! If peak performance starts to slip, don’t blame your willpower - look at your sleep. We dive straight into the 3 levers that consistently turn “I’m fine” into focused, calm, and energetic: the stories you tell yourself, the routine you follow, and the environment you live in. From caffeine myths to all-nighter bragging rights, we call out the habits that quietly wreck deep sleep and show a clear path to better nights that fuel better days. First, we challenge the big beliefs. Then we move into daily routines that make sleep reliable. Finally, we tackle context - the social and physical cues that shape your sleep quality. The throughline is simple: sleep is a skill you design, not a mystery you endure. Share the episode with someone who wants to sleep better with you, subscribe for more practical performance tools, and leave a quick review to support the show. Your best work starts the night before, ready to claim it? Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

We explore how the questions we repeat shape our focus, emotions, and results, and how a small shift in wording can turn stuck energy into practical motivation. Drawing on coaching sessions and real-life experiments in fitness, business, and habit building, we show why your brain reliably hunts for whatever you ask it to find, even while you sleep, and how to use that fact to your advantage. We walk through a simple 3-question sequence that helps you get back on track with your goals. Along the way, we unpack common traps like asking blame-heavy questions that generate worse stories, and we offer easy reframes that shift you toward agency, clarity, and consistent progress. You’ll hear practical ways to install “question habits,” plus a lightweight system for tracking proof that your new questions are working. Whether you’re aiming for better health, stronger leadership, or a calmer mind, the process is the same: ask better, act sooner, and let repetition compound. If this resonates, follow the show, share it with one person who needs a nudge, and leave a quick review so more people can turn curiosity into change. What’s the one question you’ll start asking today? Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

If you’ve ever wondered why people do the strange things we do, this episode is your new favourite rabbit hole! Today we have Phill Agnew on the show, the mind behind Nudge — the UK’s #1 marketing podcast, downloaded hundreds of thousands of times. But today? You get Phill unplugged — telling stories, breaking down psychology, and showing you how a few behavioral science principles can transform your business, your life, your TikTok following and even your marathon time. 🎧 What you’ll hear inside (and why you will NOT want to stop listening): How a chocolate bar hijacked Phill’s childhood brain into love for marketing A caramel wafer + a tiny line on the wrapper (“7 million sold this week”) = the moment Phill discovered the power of social proof… years before he knew what social proof was. The loyalty card trick that increased customer return rates by 82% and why you are so loyal to your favorite coffee shop A barista stamping his card twice for free wasn’t kindness — it was the endowment effect and reciprocity in action. Why Uber wins (and traditional taxis fail) It’s not price. It’s not convenience. It’s the illusion of control, and once you see it, you’ll start spotting this everywhere. The Peak-End Rule, and how Phill used it to finish 2nd in an ultramarathon A Nobel Prize–winning principle that helps restaurants delight customers… and helps Phill outrun people and stick with hard training. The curiosity hack that got Phill 10,000 TikTok followers in one week Shakespeare used it. Dickens used it. Clickbait uses it. You should too. Why handwritten notes outperform almost every digital strategy One South Korean study. $50+ increase per customer. And the wild story of a family who bought their dream home on a street where no houses were for sale — just by using this principle. The biggest mistake companies make when raising prices And the simple, psychology-backed tweak that reduces cancellations and makes customers say yes almost every time. How to use behavioral science TODAY Phill shares easy, immediately applicable ideas you can use at work, at home, in relationships, in your next email or conversation. If you listen to ONE episode this month - make it this one. It’s packed with stories, experiments, practical tools, and “holy sh*t, why didn’t I know this sooner?” insights you’ll use for the rest of your life. About Phill Agnew Phill Agnew is the host of Nudge, the UK's #1 marketing podcast — a critically acclaimed show that brings behavioral science to life through real experiments, research, and practical applications. His work has featured world-renowned thinkers like Rory Sutherland, Richard Shotton, Tali Sharot, Jonah Berger, Dan Pink, and Chris Voss. His podcast reaches hundreds of thousands globally and has become a go-to resource for marketers, leaders, and anyone who wants to understand human behaviour. 🔗 Links Listen to the Nudge Podcast:https://www.nudgepodcast.com/Phill’s Recommended Reading List:https://nudge.kit.com/reading-listText Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

What if the fastest way to beat cravings, cool heated words, and stop impulse buys is as simple as changing what you pay attention to? In today's episode we explore a practical, science-informed method for redirecting focus and shifting body state so urges lose their grip and better choices get easier. Along the way, we share real examples from coaching and daily life that show how quickly a craving fades when you anchor your mind elsewhere. The same playbook helps in relationships and money choices. Train these skills like reps in the gym and you’ll see spillover benefits across food, leadership, relationships, money-saving and decisions for better life. If you’re ready to turn urges into opportunities for deliberate action, press play and pick one tool to test today. If the method helps, share this episode with a friend, subscribe for more practical mindset tools, and leave a quick review so others can find the show. Your attention is your leverage - let’s use it for good. Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

If your calendar predicted your future, would you like what it shows? In today's episode we'll walk through a clear, 5-step work-life integration system designed to turn values and your future self visions into the life you live daily. Instead of chasing someone else’s idea of balance, we strip away borrowed goals and define a good life in your words, for this season, starting now. It's a realignment process. We create a match between what you want in life and what you do every day. If this resonated, subscribe, share with one person who’ll keep you accountable, and leave a quick review to help more people build a life they love. Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

What if consistency isn’t about willpower but about design? In this special crossover episode, Angela flips seats and becomes the guest. Interviewed by Kevin Joseph from the Lekker Network, I unpack how small, deliberate system changes can unlock unstoppable performance in individuals, teams, and entire organizations. Angela shares her journey from health and neuroscience to behavioral science and leadership transformation, and the practical insights that help people stay on track long after motivation fades. 💡 In This Episode, You’ll Learn: The hidden code of consistencyWhy motivation is unreliableThe Consistency Code™ Awareness Enablement ReinforcementHow to make “soft stuff” measurableThe real reason pilots matterHow accountability and identity shape performanceThe human side of datahow context drives behaviorHow to turn overwhelm into focusWhy Listen: If you’ve ever wondered why change initiatives fade, habits don’t stick, or culture programs stall — this episode gives you the behavioral blueprint to fix it. It’s a candid, practical, and inspiring conversation about designing consistency into your life, your team, and your business — one small system at a time. 🎧 Tune in to the full episode and discover how to build a culture where consistency becomes effortless and success, inevitable. Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Feeling stuck while juggling big, messy goals? We’ve all been there. Today we talk about a simple, coaching-proof, reliable way to turn overwhelm into motion: after years of coaching complex client cases, one thing never fails - oversimplification outperforms overcomplication when you need momentum and progress. You’ll hear practical examples across domains: a single rule that quietly drives weight loss, a daily recognition habit that nudges culture toward engagement, and a no‑frills sales sprint that outperforms complex business strategies. Each tactic is intentionally small, easy to track, and resilient on your busiest days. We also dig into the softer but crucial arenas: repairing strained relationships with one genuine appreciation every day, and rebuilding self‑esteem by recording a single hard thing you did or value you upheld. These practices shrink the gap between intention and action and create proof you can feel. No sprawling frameworks, no massive life overhaul just one behavior you can start your day on. If this resonates, tap follow, share it with someone who feels stuck, and leave a quick review. What’s your one action you’ll start today? Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Most teams, people and companies don’t have a motivation problem - they have a design problem. In this episode I sit down with Ricardo Lopes Costa, founder and CTO of Funifier from Brazil and the author of "The Fantastic Engagement Factory: how to motivate people on a large scale with gamification". We uncover how gamification, psychology, and smart feedback loops can turn apathetic workflows into performance engines people actually want to use. Ricardo’s company, Funifier, has worked with global brands like Coca-Cola, HP, Banco do Brasil, and Caixa Econômica Federal, helping them turn dry KPIs into dynamic challenges that spark human motivation — often with billion-dollar impact. Ricardo shares how: turned learning into a movement“Tamo Junto 9Bi+”the world’s largest gamification case — driving over$1 billion USDRecognition and belonging often outperform moneyfrom cupcake stands to ice-cream shopsgamify experiences to make people participate morethe future of leadership Engagement is not a bonus — it’s an asset If you’re a leader, HR professional, or entrepreneur who wants to build teams that care, perform, and grow — this episode will show you how to make motivation measurable. Key Takeaways Motivation is designableRecognition > rewardsStart smallEmotional design is the missing layerspark engagement🔗 Learn More The Fantastic Engagement Factoryfunifier.comInstagram👤 About Ricardo Lopes Costa Ricardo Lopes Costa is an entrepreneur, author, and international speaker specializing in gamification and behavioral design for business. He is the founder and CTO of Funifier, creator of the Funifier Gamification Platform, used in over 25 countries to help organizations motivate people at scale. His work with banks like Caixa Econômica Federal and Banco do Brasil has been recognized as some of the most impactful gamification projects in the world. Ricardo is also the author of The Fantastic Engagement Factory, where he shares the psychology, design, and strategy behind motivating thousands of people, one g Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Habits don’t fail you because you’re weak. They fail because they’re stuck in the wrong place. Let me explain... Today we unpack a simple, powerful rule for consistency: put each habit where it naturally fits your life so it stops feeling like work. Think of your day like a kitchen - your daily coffee maker sits by the water and the mugs, not in the back of a cabinet. Your routines deserve the same thoughtful placement. Years of weekly training, hundreds of days of writing and language practice, and long-running reading and meditation - I break down exactly how the placement principle keeps these habits alive. We explore how friction hides in tiny details: a gym that requires a drive, a planner out of reach, a walk in an unsafe or unpleasant area, or a “react first” habit embedded in chaotic meetings. When the tools, timing, and context don’t match the behavior, every repetition feels like a negotiation. When they do, starting will NEVER become automatic, habits will not survive. You’ll learn how to find the perfect slot for each habit by mapping your energy peaks and valleys, pairing high-focus tasks with your sharpest hours and low-effort rituals with natural rhythms. If your goal is lifelong change, design beats discipline: reduce friction, keep cues consistent, and let ease and automaticity grow from repetition. Ready to make your routines feel seamless instead of heavy? Press play, pick one habit, and move it to a better place in your day. If this resonated, share it with a friend, start a mini listening club, and leave a quick review so more people can build habits that last. Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Big goals shouldn’t feel like hauling a suitcase of rocks up a hill. We’re talking about how ambitious people accidentally strap on extra weight with the wrong scorecard - chasing outcomes, timelines, and approval - when the real leverage lives in daily process, commitment to daily work, clear systems, and consistent action. Today, I'm walking you through a practical high-performance exercise that reframes control, so you can stop measuring what you don’t own and start optimizing the inputs you do. We dig into concrete examples across life and work: training vs winning, habits vs goals, preparation vs luck, and systems vs willpower. On the communication and leadership side, we unpack speaking clearly vs being understood, authenticity vs approval, boundaries vs reactions, and decision quality vs outcome certainty. In creative strategy, we anchor on experimentation, iteration, and feedback instead of perfection and prediction, showing how curiosity and small learning loops speed up real progress and reduce burnout. We'll finish with 2 grounding questions that tie it all together, 2 questions you must ask yourself whenever life, goals and work feel heavy. If you’re feeling stuck, overwhelmed, or judged by an external scoreboard, this conversation gives you a lighter way to travel - focused, energized, and resilient over the long haul. If the episode resonates, follow the show, share it with a friend who’s chasing something big, and leave a quick review to help others find it. Then tell me: what controllable input will you commit to this week? Also, try my new GPT - Negative Self-Talk Trainer: https://chatgpt.com/g/g-68f9e96bb94c81918b16bc403c31adfe-self-talk-trainer Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

In this special episode of Change Wired, I sit down with Claude Silver, the world’s first Chief Heart Officer at VaynerX, to celebrate the launch of her new book, Be Yourself at Work: The Groundbreaking Power of Showing Up, Standing Out, and Leading from the Heart. Together, Angela and Claude unpack how to build cultures of belonging -where people don’t just fit in, they flourish. 🔑 Episode Highlights Why “fitting in” is outdated and how belonging unlocks performance. psychological safetyconformityTeams thrive when people feel seen, not when they matchThe 3 Emotional Pillars of Heart-Led Leadership:Emotional OptimismEmotional BraveryEmotional EfficiencyThe Lie Exercise: Culture Fit vs. Culture Add: curiosity and openness to differenceHow to Retain Top Talent: stay interviewsRunning on Calm: grounding, breathing, and visualization to help leaders find calm under pressure💬 Practical Takeaways What part of me am I not bringing to work? Emotional Braveryself-awareness rituals“What do you need from me this week?”👩‍💼 BIO Claude Silver is the world’s first Chief Heart Officer at VaynerX, working alongside CEO Gary Vaynerchuk to build a people-first culture that powers creativity and growth. A pioneer in emotional intelligence at scale, she’s on a mission to bring more heart, humanity, and authenticity into the workplace. Claude has been honored with Campaign US’s Female Frontier Award and AdWeek’s Changing the Game Award, and has spoken at Meta, Google, the US Armed Forces, and more. She lives in New Jersey with her wife and two children. 🔗 Links Claudesilver.comBe Yourself at Work LinkedInInstagram Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

When a tough week whispers “You’re a failure,” what do you do next? We dig into a fast, 4-question CBT flow that turns harsh self-talk into a clear plan you can act on in minutes feeling confident, empowered, hopeful and motivated again - we demo a custom Self-Talk Trainer that guides the process and exports a one-page PDF you can use as a mental training log. We start with a core premise: thoughts, feelings, and behaviors are linked, and high performers are often tripped up not by skill but by the voice in their head. Using a relatable example - missing sales targets for a few weeks - we will do a live walkthrough of the Self-Talk Trainer, a custom GPT I designed to help you rewire negativity in your head into positive action that helps you grow and make progress despite the challenges. This sequence in under 60 seconds. It prompts you to capture the situation, analyze distortions like catastrophizing, craft a better thought you actually believe, and choose one small action. It then generates a clean PDF recap so you can track reps and see your thinking evolve over time - perfect for leaders, founders, and anyone who wants to perform under pressure without being dragged by rumination or self-attack. This is the start of our “mind gym” approach: short, consistent drills that condition your inner voice to be precise, fair, and forward-moving. If you’ve ever spiraled after a setback, this tool and framework will keep you learning, adjusting, and taking action. Try the Self-Talk Trainer, share it with someone who needs a mental reset, and tell us what shifts for you. If this conversation helped, subscribe, leave a review, and send the episode to a friend who could use a stronger inner coach. Try Self-Talk Trainer here -> https://chatgpt.com/g/g-68f9e96bb94c81918b16bc403c31adfe-self-talk-trainer Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Ready for a life boost that doesn’t require another app, hack, or supplement? Today we unpack why sleep is the hidden engine behind emotional stability, sharper decisions, and real learning, and how a few consistent habits can transform your days by fixing your nights. We start with the brain, how chronic restriction (yes, even 1-2h a night) quietly erodes attention, working memory, processing speed, and reasoning. If you lead teams, negotiate deals, parent, or simply want to grow faster, “sleep on it” isn’t a cliché; it’s a strategy. Then we get practical. We lay out the core behaviors that reliably improve sleep quality. Finally, we show you how to make these shifts stick with a simple habit loop: trigger, action, reward. Pick one change per week, set hard boundaries around your schedule, and anchor it to a personal why that matters more than late-night distractions. This is a warm, candid guide for anyone who wants better focus, calmer emotions, and faster growth without grinding harder. Subscribe for more science-backed tools, share this with someone who’ll keep you accountable, and leave a quick review to help others find the show. What’s the one sleep habit you’ll start tonight? Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Ever notice how big goals melt into "some day land" when the day gets messy? On today's episode we break down a simple, evidence-backed tool that turns “I should” into “I did,” replacing fragile motivation with clear cues and automatic actions. Instead of relying on willpower, we show how to script your behavior like software: a specific trigger, a concrete next step, and a defined finish line that delivers a quick reward your brain actually remembers. Who does what, when, where, how often, and with whom? A fundamental question to answer if you want to get good at programming your brain for challenging, consistent action. You’ll hear a practical running example that moves from vague hopes to precise routines: when to act, what to wear, where to go, and how to know you’re done. We layer in environment design to remove hidden friction and temptation bundling to make new habits feel rewarding right away. The goal is less decision-making in the moment and more doing on cue. Then we add the secret amplifier: WOOP—Wish, Outcome, Obstacle, Plan. By naming likely blockers upfront - low energy, surprise tasks, bad weather - and writing alternative if-then plans for each, you keep momentum even when the day doesn’t cooperate. You’ll learn how to apply the same structure to leadership, feedback, learning, and communication, so your next move is already decided when it matters. Fewer negotiations with yourself, more consistent action, and a system that sticks. If you’re ready to trade hope for a reliable plan, press play and build your first brain program today! 3-minute blog this episode is based on: The simple trick that 2X your chances of doing what you said you would. Programming your brain to follow through 101 Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

What if feeling your best days weren’t random at all but designed by what you did over the past 3 days? We break down a simple, repeatable system to engineer energy, calm focus, and confident decisions by auditing the last 72 hours of sleep, food, movement, people, media, and thought patterns. Instead of chasing motivation, we build fertile “soil” so your potential has a fair shot to grow and your good choices become the default, not the exception. Along the way, I share my own checklist for feeling and doing my best. The goal isn’t perfection; it’s predictability. With a simple morning question you can replicate great days on demand and avoid the patterns that lead to regret. If you’re ready to design your state, improve your decisions, and grow the next version of you, this playbook will help you take off. If this resonated, follow the show, leave a review, and share this episode with someone who’s ready to build their own 72-hour playbook. Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Growth doesn’t vanish because we lack motivation; it stalls because we never gave it a place to live on our calendar. Today we dig into the most unglamorous yet powerful practice that top coaching schools use to build mastery: making the time. I share how small, protected commitments beat bursts of inspiration every time. We walk through concrete examples - from a daily 30-minute fitness slot that compounds strength, to relationship check-ins that turn intentions into trust, to a personal miss on public speaking that proved how plans without scheduled time go nowhere. You’ll hear how to set alarms and triggers that support follow-through, how to scale tasks on low-energy days without breaking the streak, and how to be honest about the hours excellence requires. This isn’t about being busy; it’s about building a reliable system that matches your goals. By the end, you’ll have a simple playbook - if you’ve been stuck at “almost ready,” this is your reset, choose a slot, protect it, and watch momentum return. If this resonates, tap follow, share the episode with someone who needs a nudge, and leave a quick review so more people learn how to turn intention into progress. Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

What if optimism isn’t personality but practice? And what if it's the best practice to unlock your full potential? We dive into a simple, repeatable way to build a more optimistic outlook—without fluff, forced positivity, or ignoring reality. Think of it like strength training for your mindset: small, consistent reps that shift how you see options, make decisions, and take action. Along the way, we connect the dots between optimism and procrastination, and why believing your effort matters is the difference between starting now and stalling out. We break down two beliefs that power action—“I can handle this” and “this will be worth it”—and show how most of us inherited mental habits that over-index on risk. Then we offer a counterweight: 3 pragmatic questions you can use anywhere to reframe doom-and-gloom thinking into possibility. Full Blog Here: https://angelashurina.posthaven.com/optimism-reps-cure-procrastination-3-questions-to-shift-your-doom-n-gloom-thinking-that-keeps-you-stuck By running these questions for one minute at a time, you’ll train your attention to see hopes instead of only hazards, which changes your energy, your presence, and your results. If this episode helps you - share it with someone who could use a mental spotter, then subscribe, rate, and leave a short review so more people can find the show. Your next rep starts now - what’s one thing that could go right? Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Strong emotions can be fuel or friction. Which one is it for you? We walk through 6 practical tools - from CBT reframes to visualization - that help you stay steady in hard conversations, handle feedback without spiraling, and turn “I blew it” into “that was a rep.” We get tactical with spatial distancing to cool heat in the moment, temporal distancing to choose what future you will respect, and distancing self-talk to access the clear advice you’d give a friend. Each tool lowers emotional noise and raises cognitive control, so you respond rather than react. We then move into reappraisal, and close with athlete-style visualization to prime calm, confidence, and clean execution. Along the way, we share simple cues, real-life examples, and a practice plan you can run this week: pick one tool, choose specific situations, and debrief quickly to lock in gains. By stacking these methods, you’ll build a repeatable way to navigate stress, stay connected in tough conversations, and keep momentum on the goals that matter. Let's grow together! Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First, Executive and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant