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Apps, Books, Podcasts, TED Talks and video's

Apps, Books, Podcasts, TED Talks and video's

Every month we share tips in our newsletter. Here you will find all the tips in a row, get inspired!

 

THE TIPS OF THIS MONTH:

Books:

  • Atomic Habits | the life-changing million-copy #1 bestseller – James Clear- Transform your life with tiny changes in behaviour - starting now. People think that when you want to change your life, you need to think big. But world-renowned habits expert James Clear has discovered another way. He knows that real change comes from the compound effect of hundreds of small decisions - doing two push-ups a day, waking up five minutes early, or holding a single short phone call. He calls them atomic habits. In this ground-breaking book, Clears reveals exactly how these minuscule changes can grow into such life-altering outcomes. He uncovers a handful of simple life hacks (the forgotten art of Habit Stacking, the unexpected power of the Two Minute Rule, or the trick to entering the Goldilocks Zone), and delves into cutting-edge psychology and neuroscience to explain why they matter. Along the way, he tells inspiring stories of Olympic gold medalists, leading CEOs, and distinguished scientists who have used the science of tiny habits to stay productive, motivated, and happy. these small changes will have a revolutionary effect on your career, your relationships, and your life.

PODCASTS:

  • In Best of Both Worlds, Laura Vanderkam (author and mother of four) and Sarah Hart-Unger (psychologist, blogger and mother of three) talk weekly about combining motherhood with a busy job. Discussion topics include work-life balance, business development, parenting, time management, productivity and making time for yourself. Very relatable if you are trying to combine a busy job or business with a family. One of the most recent episodes is very timely: how do you stay productive when you work from home?

TEDTALKS:

Even more tips:

Apps

  • Brainwaves: The app uses binaural beats and soothing meditation sounds to relax you and improve your slee

  • Forest: an app that motivates you to stay away from your phone and stay focused (during work). The app plans a virtual tree for a preset period that you are not on your phone. Moreover, a real tree will be planted if you have planted enough virtual trees. Stay focused!

  • Geocaching: Geocaching is the treasure hunt for kids and adults, where the digital and real world meet! With GPS-coordinates, you’ll search for the treasure together. Through the app and those coordinates you can start your hunt. What you are looking for is a secret, but that’s what makes this so fun and exciting! A cool activity outside with the kids!

  • Ommetje App: Ommetje App encourages you to make a walk every day! Walking outside is not only good for your body but also for your mental health. Going outside, fresh air, relaxation and actually getting energy from a walk. The fun part about this app is that you can create teams with friends and family. You can make it a little competition and at the same time motivate each other to make a daily walk! Let's do it together!

  • Moment: Moment is the perfect app for Digital Detoxing! This app keeps track of your time spent on your mobile phone. You can also set personal goals with the help of the Moment-coach. By setting goals you can challenge yourself to decrease your phone usage. When the pre-set limit is reached, you’ll get a notification from the app. Therefore a useful tool to challenge yourself with a Digital Detox!

  • #SelfCare: #Selfcare is an app that takes place in a room. It helps you with cleaning, breathing exercises and it reduces stress. You can pet a cat, clean up your room, or do some yoga exercises to become relaxed. Bonus: unlike other selfcare apps, #Selfcare doesn’t spam you with ads and other notifications so you can really relax.

  • Strava: Strava is worldwide one of the most well-known mobile apps for tracking your sports performances through GPS. In the app you can track your own performances but also compare with other users. Join a group, follow other users or challenge yourself and sign up for a run!

  • Todoist: The summer holidays are over, so time for a good planning! Kids are going back to school, you’re going back to work and also exercising will be integrated. The Todoist app can help you plan! Todoist is an app which makes it easier for you to make to-do lists and tasks in which you can include goals, give each task its own colour, add deadlines and create projects. There is a paid and free version of the app. 

    TIP: try the free version first. So you can try out if this is something for you!

Books

  • Evelyn Tribole, Elyse Resch - Intuitive Eating: A Revolutionary Anti-Diet Approach: Since it was first published in 1995, Intuitive Eating has become the go-to book on rebuilding a healthy body image and making peace with food. It shows us that the problem is not us; it's that dieting, with its emphasis on rules and regulations, has stopped us from listening to our bodies. Written by Evelyn Tribole, M.S., R.D., and Elyse Resch--two prominent nutritionists who are the originators of this movement--Intuitive Eating: 4th Edition will teach you: (1) How to reject diet mentality forever, (2) How to find satisfaction in your eating, (3) How to feel your feelings with kindess, (4) How to honor hunger and feel fullness, (5) How to follow the ten principles of Intuitive Eating, (6) How to achieve a new and safe relationship with food and, ultimately, your body, (7) How to raise an intuitive eater, (8) The incredible science behind intuitive eating, and(9) How eating disorders can be healed through Intuitive Eating. 

    This revised edition is entirely updated throughout. It includes new material on diet culture, weight stigma, and baby-led weaning. These expansions will help readers properly integrate intuitive eating into their daily lives and make peace with food.
  • Brené Brown - Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. What does it mean to be vulnerable in a world focused on perfectionism and risk-taking without guaranteeing success? We expect ourselves and others to keep up appearances every day to show others how well we have everything done. Vulnerability is an emotion that hardly anyone feels comfortable with. Yet Brené Brown says that vulnerability is the basis of all the beautiful things in life such as love, trust and joy. She encourages the reader to let go of perfectionism, to embrace vulnerability and to face challenges

  • Goedele Leyssen - Balance: As a single mother giving up a permanent job to launch as a yoga teacher was a leap in the dark that was accompanied by a lot of stress. A balanced diet and a healthy lifestyle in combination with simple Kundalini Yoga, meditation and breathing techniques proved her salvation.

    In 'Balance' she shares her insights and tips to keep your cool and your life in balance. Just like 'Boost', you don't have to read this book from A to Z, but you can choose what appeals to you or what you need at that moment. A book to always have within reach.

  • Gretchen Rubin - The happiness project: Gretchen Rubin has everything: a man, two nice children, a nice house and a good job, but she is not as happy as she would like to be. She decides to dedicate herself for a year to finding happiness. You can read her research and findings in the book The Happiness Project. Do you prefer to listen to a podcast? Then check Happier in which she discusses weekly tips and ideas that will make you happier.

  • Haemin Sunim - The Things You Can See Only When You Slow Down: Is it the world thats busy, or my mind? the world moves fast, but that doesnt mean we have to. In this timely guide to mindfulness, Haemin Sunim, a Buddhist monk born in Korea and educated in the United States, offers advice on everything from handling setbacks to dealing with rest and relationships, in a beautiful book combining his teachings with calming full-colour illustrations. Haemin Sunims simple messages - which he first wrote when he responded to requests for advice on social media - speak directly to the anxieties that have become part of modern life and remind us of the strength and joy that come from slowing down. Hugely popular in Korea, Haemin Sunim is a Zen meditation teacher whose teachings transcend religion, borders and ages. With insight and compassion drawn from a life full of change, the Bestselling monk succeeds at encouraging all of us to notice that when you slow down, the world slows down with you.

  • Charles Duhigg -The Power of Habit: In The Power of Habit, award-winning New York Times business reporter Charles Duhigg translates cutting-edge behavioural science into practical self-improvement action, distilling advanced neuroscience into fascinating narratives of transformation.
  • Florence Pérès - Digital Detox: Let the digital media work for you - and not otherwise. More and more we are constantly busy with our mobile phones. We are checking every news update, answering emails 24/7 and looking on Instagram all day. With this we aren’t giving our minds enough rest. Digital coach Florence Peres explains why this digital addiction is killing for our performance and why it makes us feel restless, chased and stressed. Based on recent academic studies, Peres created a reasonable and practical detox process which decreases your digital touchpoints and therefore brings back the balance in your digital life. The result? Working more relaxed, creative and efficient!
  • Hal Elrod - Miracle Morning: Are you ready to break through your old habits? Miracle Morning, written by Hal Elrod, helps you with this process and all of that before 8 o’clock in the morning! Elrod describes a method to make time for yourself in the morning and therefore create a good start of your day. By making simple adjustments to your morning routine, you’ll get a boost for the rest of the day!
  • Hannie van Genderen, Gitta Jacob en Laura Seebauer- Breaking Negative Thinking:
    Schema therapy teaches you to understand the origins of your behavioral patterns, to examine their impact on your everyday life, and to change yourself in such a way that you will feel better, take care of yourself and stand up better. Using many examples and exercises available online, 'Breaking Patterns' makes clear how patterns of behavior, thoughts and feelings have arisen and how you can change them.
  • Emily Fletcher - Stress less, accomplish more: In Stress Less, Accomplish More Emily Fletcher shares an ancient meditation technique designed for busy lives. The focus of the practice is stress relief, mental clarity and improved productivity, so it's perfect for the fast pace of modern life. This style of meditation was developed specifically for people with a lot of demands on their time and so it has been designed to work anywhere, anytime. All you need is somewhere to sit, a little training and a few minutes to yourself.
  • Philippa Perry - The Book You Wish Your Parents Had Read (and Your Children Will Be Glad That You Did): 
    Every parent wants their child to be happy and to grow up to be a happy adult in a safe environment. But how do you do that? Clear advice on the essence of parenting. Based on her rich experience as a therapist, her scientific insights and her personal experiences as a parent, Philippa Perry addresses the big questions of the parent-child relationship, from infancy to teenage years.
  • Gretchen Rubin - The happiness project: Gretchen Rubin has everything: a man, two nice children, a nice house and a good job, but she is not as happy as she would like to be. She decides to dedicate herself for a year to finding happiness. You can read her research and findings in the book The Happiness Project. Do you prefer to listen to a podcast? Then check Happier in which she discusses weekly tips and ideas that will make you happier.

  • Goedele Leyssen - Balance: As a single mother giving up a permanent job to launch as a yoga teacher was a leap in the dark that was accompanied by a lot of stress. A balanced diet and a healthy lifestyle in combination with simple Kundalini Yoga, meditation and breathing techniques proved her salvation. 
    In 'Balance' she shares her insights and tips to keep your cool and your life in balance. Just like 'Boost', you don't have to read this book from A to Z, but you can choose what appeals to you or what you need at that moment. A book to always have within reach.

  • Jay Shetty - Think like a Monk: Jay Shetty, social media superstar and host of the #1 podcast ‘On Purpose’, distils the timeless wisdom he learned as a practising monk into practical steps anyone can take every day to live a less anxious, more meaningful life. Over the past three years, Jay Shetty has become a favourite in the hearts and minds of millions of people worldwide. One of his clips was the most watched video on Facebook last year, with over 360 million views. His social media following totals over 32 million, he has produced over 400 viral videos, which have amassed more than 5 billion views, and his podcast, ‘On Purpose’, is consistently ranked the world’s #1 health-related podcast. In this inspiring, empowering book, Shetty draws on his time as a monk in the Vedic tradition to show us how we can clear the roadblocks to our potential and power. Drawing on ancient wisdom and his own rich experiences in the ashram, Think Like a Monk reveals how to overcome negative thoughts and habits, and access the calm and purpose that lie within all of us. 
  • Brené Brown - Dare to Lead: "How do you cultivate braver, more daring leaders, and how do you embed the value of courage in your culture?”. In the book Dare to Lead, Brené Brown combines her research results with personal stories and examples to answer this question.
  • Dr Edith Eva Eger - The Choice: in this book, Dr Edith Eva Eger tells her moving story and inspires how negative thinking can be turned into positive thinking.
  • Michelle Obama - Becoming: An inspiring and compassionate book about her life, life in the White House and a good view of who she is as a person.

  • M. Apgar - Work-life balance: Work-life balance is becoming increasingly important. After all, happy employees form the basis of a company. More and more companies and institutions are realizing that many of their employees are struggling with the balance between work and private life and are looking for a better balance. People who are fit and healthy, who are not burdened by too much stress and who have their things well organized at home, perform better. In addition, the labour market is tight for many positions and if the employer wants to retain his staff, it must create opportunities for a better work-life balance. This release ensures that HRMs and managers understand where the bottlenecks are and how to resolve them so that their employees can achieve a better work-life balance.

  • Nadia Narain - Self-Care for the Real World: Think Marie Kondo for the mind' Sunday Times Wellness pioneers Nadia Narain and Katia Narain Phillips have spent decades helping others to feel their best. But it took them a bit longer to learn to care for themselves. Here they share the small, achievable steps they picked up on a lifetime's journey towards self-care, and how you can apply them to your life, wherever you are. Right now, you may be deep in the waves of life, being tossed around. Learning self-care is like building your own life boat, plank by plank. Once you've got your boat, you'll still be rocked by the same waves, but you'll have a feeling of safety, and a stability that means you can pick other people up on your way.
  • Ryan Holiday - Stillness is the key: Throughout history, there has been one quality that great leaders, makers, artists and fighters have shared. The Zen Buddhists described it as inner peace, the Stoics called it ataraxia and Ryan Holiday calls it stillness: the ability to be steady, focused and calm in a constantly busy world. Drawing on a wide range of history's greatest thinkers, Holiday shows us how crucial stillness is, and how it can be cultivated in our own lives today. Just as Winston Churchill, Oprah Winfrey and baseball player Sadaharu Oh have done, we can all benefit from stillness to feed into our greater ambitions - whether building a business or simply finding happiness, peace and self-direction. Stillness is the key to the self-mastery, discipline and focus necessary to succeed in this competitive, noisy world.
  • Sheryl Sandberg - Lean In: Women, Work and the Will to Lead: in this book, Sheryl Sandberg describes that when she was just a mother, she did not want to show that she had to rearrange her work.
  • Shunmyo Masuno - Zen: the art of simple living: simplify your life with this book and learn how to create a relaxed and satisfied feeling with simple adjustments to your life.
     
  • Susan David - Emotional FlexibilityIn The Gift and Power of Emotional Courage, Susan David explains that the way we deal with our emotions determines everything important: our actions, careers, relationships, health and happiness. Triggered by her personal and inspiring story? Then also read her book Emotional Flexibility.

Podcasts

  • In Unlocking the Power of Sleep and Dreams, Matthew Walker, professor of Neuroscience and Psychology and founder and director of the Human Sleep Science Center, talks about how important sleep is.

  • Supersoul Conversations: An interesting podcast in which Oprah Winfrey talks to various guests. In the episode Byron Katie: Set Yourself Free, Oprah talks to author, speaker and teacher Byron Katie. Katie walks us through her powerful research process that she calls 'The Work'. She says we can radically change our stressful beliefs about our lives, other people, and ourselves. Based on her own experience of how suffering is created and ended, Katie says her simple process is accessible to people of all ages and backgrounds and requires nothing more than a pen, paper and an open mind. TIME magazine describes her as "a spiritual innovator for the 21st century."

  • Girlboss radio: Sophia Amoruso, New York Times bestselling author and entrepreneur, interviews inspiring boundary-pushing women in each episode of the podcast and focusses on a wide variety of topics. She gives these women the stage to tell their story, share their experiences and knowledge and therefore motivate and inspire other women. 

  • The Happiness Lab: Did you know that most of us do the exact opposite of what makes our life actually better? Yale-professor Dr. Laurie Santos discovered this during her study on the science of happiness. Based on the psychology course she teaches at Yale, Santos will take you through the latest scientific research and share some surprising and inspiring stories that will change the way you think about happiness.

TED Talks

  • Build the lives we want in the time we've got. In Laura Vanderkam her TED Talk, she provides tools for finding time for what really matters to you.

  • In "The brain-changing benefits of exercise," neuroscientist Wendy Suzuki explains the positive influences exercise has on your brain.

  • Good work-life balance - Nigel Marsh: According to Nigel Marsh, we should not hold governments and companies responsible for this problem. "If you don't shape your life, someone else will do it for you," says Marsh. “And maybe you won't like their balance. It is extremely important that you do not let the quality of your life be determined by a commercial company. ” Why not? On the one hand, it is nice if a company has childcare. But on the other hand, that only means that you stay longer at work, so we have to solve the problem ourselves. But how do we do that? In any case, don't look at what the ideal balanced day should look like, says Marsh. He also made this mistake. But how often do you really have an ideal day? Every day that you don't stick to your schedule.

  • Brené Brown studies human connections: our capacity for empathy, belonging and love. In this sharp and funny Ted Talk 'The power of vulnerability' she shares her insight into how you learn to understand both yourself and humanity.

  • Have you ever heard of the KonMari method of Marie Kondo? It works! In his Talk ‘Less Stuff, More Happiness’, writer and designer Graham Hil gives you the answer to the question: Can having less stuff, in less room, lead to more happiness?

  • "In our louder and louder world," says sound expert Julian Treasure, "we are losing our ability to listen." In the short, fascinating talk, 'Five ways to listen better', Treasure shares five ways to listen better.

  • How do we find time for what matters most? Time management expert Laura Vanderkam studies how busy people spend their lives, and she's discovered that many of us drastically overestimate our commitments each week, while underestimating the time we have to ourselves. She offers a few practical strategies to help find more time for what matters to us, so we can "build the lives we want in the time we've got."

  • How to get what you want? Mel Robbins, life coach and known from 'the 5-second rule', inspires you in her TED Talk ‘How to stop screwing yourself over’.

  • 'Every kid needs a hero', a rousing call to educators to believe in their students and connect with them on a real, human, personal level by Rita Pierson. An inspiring but also funny talk.

  • What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory in 'The brain-changing benefits of exercise' -- and protects your brain against neurodegenerative diseases like Alzheimer's.

  • Learn how important it is to smile in TED Talk 'The Hidden Power of Smiling'.

Documentaire/video

  • It is quite hard to have missed it one might think; Netflix's The Crown. Nevertheless, we want to make sure we tell everyone! The Crown has released it's third series this year, and honestly, we can't wait until the next season comes around. The show follows the reign of Queen Elizabeth II of the United Kingdom and is inspired by true events. This is not one that you want to miss. 

  • Do you want to learn how to let go? In 'Beyond the Mind's Limitations' David Ellzey shows the thoughts and feelings that can hinder your happiness in a humorous way.

  • Leon Logothetis travels around the world on an old motorbike in 'The Kindness Diaries'. He appeals to the goodness of strangers, which he repays in an inspiring way. A Must-See on Netflix!

  • The Netflix documentary that broadens your worldview: Heal. Stories from spiritual leaders, doctors and people with chronic diseases reveal the strong link between the human psyche and physical health.

  • In need of some motivation? Check Nike’s video Dream Crazier. It's only crazy until you do it!

  • Another Netflix viewing tip: the documentary The Dawn Wall. Working together, perseverance, and looking your best, it’s all in there! A documentary about two men who climb the El Cape.
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