Zest – approaching life with excitement and energy – is a crucial component of happiness. It encourages us to engage with life as an adventure and to embrace curiosity, novelty, and enthusiasm, ultimately enhancing our happiness and wellbeing.

In this final episode, Anya and Mark discuss zest as it relates to happiness and overall life satisfaction. They explore how engaging with life as an adventure can infuse our lives with energy and enthusiasm, and delve into the connection between zest, physical and psychological wellness, and the virtue of courage.

Three prompts

1. What puts a spring in your step?
2. Where can you be braver in your life?
3. How can you cultivate more Zest in your life?

Resources

• Good Time Journal
• Designing Your Life, by Bill Burnett and Dave Evans
• The Places That Scare You: A Guide to Fearlessness, by Pema Chodron
• The People Pleaser’s First-Aid Kit
• Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing, by Bronnie Ware
• The Artist's Way: A Spiritual Path to Higher Creativity, by Julia Cameron
• Accidental Creative, by Todd Henry
• How to Begin: Start Doing Something That Matters, by Michael Bungay Stanier
• The 5 people every creative needs on their team – Morning Creative
• Isolation is the dream-killer, not your attitude – Barbara Sher, TEDxPrague
• Connect with Anya via LinkedIn
• Loving-Kindness: May All Beings Be Happy
• Anya Pearse, Intuitive advisor and her An Hour of Kindness
• Mark Steadman

Saying "yes" can open us up to new possibilities, shift our perspective, and help us find humour and creativity in challenging situations. It’s all about being open to experiences, being curious, and embracing a mindset of possibility. By saying "yes" to ourselves and being willing to explore new opportunities, we can discover our upper limit behaviours and break through self-sabotage.

In this episode, Anya and Mark explore the relationship between saying yes to oneself and saying yes to others, as well as the role of humour and shifting perspectives in finding the funny and possibilities in challenging situations.

Three prompts

1. What are you not saying ‘yes’ to in yourself?
2. What stops you from saying ‘yes’ to others?
3. Are you listening to the Universe?

Resources

• Yes Man, by Danny Wallace
• Network (1976)
• The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level, by Gay Hendricks
• Saying “Yes” – Meeting Your Edge and Softening – Tara Brach
• West Covina (Final Reprise) – Crazy Ex Girlfriend
• Big Magic: How to Live a Creative Life, and Let Go of Your Fear, by Elizabeth Gilbert
• Anya Pearse, Intuitive advisor and her An Hour of Kindness
• Mark Steadman

Accepting where we are in life and finding meaning in our circumstances can lead to greater happiness and fulfilment. We’re always presented with opportunities to reframe our perspective and embrace the present moment, even when faced with challenges. And incorporating love and kindness into our actions and interactions will have a positive impact on ourselves and those around us.

In this episode, Anya and Mark explore the symbolism of the letter X and discuss the concept of being exactly where you're supposed to be. They delve into the idea of acceptance and finding meaning in difficult circumstances, as well as bringing love into what you do.

Three prompts

1. What if you're exactly where you're supposed to be right now?
2. How can you bring more love into what you do?
3. What small action may bring you huge benefits?

Resources

• The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level, by Gay Hendricks
• 10x Is Easier Than 2x: How World-Class Entrepreneurs Achieve More by Doing Less, by Dan Sullivan and Benjamin Hardy
• The Power of Now, by Ekhart Tolle
• Atomic Habits, by James Clear
• Anya Pearse, Intuitive advisor and her An Hour of Kindness
• Mark Steadman

Wisdom involves understanding and judging carefully, using discernment in various situations. It means knowing when to apply different virtues and making judgment calls based on specific circumstances.

Wisdom can come from trusted friends who provide guidance and perspective, as well as from books. And we can develop practical wisdom by navigating life's challenges and making thoughtful decisions.

In this episode, Anya and Mark discuss wisdom, its importance, and how it can be applied in various situations. They touch on the idea of discernment and judgment, highlighting the need to consider different perspectives and make in-the-moment decisions.

Three prompts

1. Whose wisdom do you follow?
2. How often do you talk to your inner sage?
3. How do you learn from your experiences?

Resources

• Practical Wisdom: Aristotle meets Positive Psychology
• Shadowlands (1993)
• On self knowledge – Kahlil Gibran
• Anya Pearse, Intuitive advisor and her An Hour of Kindness
• Mark Steadman

Understanding our values can provide us with a compass to navigate life's complexities and make decisions that align with who we want to be in the world. By identifying our values and incorporating them into our choices and actions, we can find greater peace, meaning, and fulfilment in our lives.

In this episode, Anya and Mark share personal insights on the role of values in their lives, and explore the concept of congruence with values and the challenges that arise when our actions aren’t in line.

Three prompts

1. How do you want people to describe you at your 80th birthday party?
2. How do your values show up in your character?
3. How can you bring your values into your everyday life more?

Resources

• ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy, by Russ Harris
• Living Into Our Values – free worksheet by Brené Brown
• Connect and Reflect – a Vvlues clarification exercise
• A Quick checklist of values, by Russ Harris
• VIA Institute on Character
• Values in Action Inventory of Strengths
• Anya Pearse, Intuitive advisor and her An Hour of Kindness
• Mark Steadman

Uncertainty – especially during long periods of unpredictability – can lead to anxiety and exhaustion. The ongoing global events, like the pandemic and current geopolitical conflicts, have created a volatile, uncertain, chaotic, and ambiguous world, adding to the sense of uncertainty and unpredictability.

This week, Anya and Mark explore the impact of uncertainty on our mental wellbeing and discusses the importance of resilience and shifting our focus to maintain hope and cope with ongoing uncertainty.

Three prompts

1. What are your anchors?
2. What keeps your boat afloat?
3. Where can you place your focus?

Resources

• The Wisdom of Trauma (2021)
• Just how many days does Bill Murray really spend stuck reliving Groundhog Day?
• Neuroception: How your body detects threat before you
• Managing in a VUCA world
• Belonging – Episode 2
• How to instantly feel better about your work and its impact – Morning Creative
• John Keats’ concept of “negative capability”
• 5 key resilience factors for overcoming challenges
• Anya Pearse, Intuitive advisor and her An Hour of Kindness
• Mark Steadman

Our thinking has a powerful impact on our perception of the world and our own wellbeing. Our thoughts can shape our emotions, influence our behaviour, and even blind us to reality. By becoming aware of our thinking patterns and learning to observe our thoughts without judgment, we can gain more control over our mental states and make choices that align with our values. Understanding the relationship between our thoughts, emotions, and actions is key to cultivating happiness and improving our overall quality of life.

Three prompts

1. What is the story I’m telling myself?
2. Is it true?
3. Am I feeling my thinking?

Resources

• When a Feeling Is Not Really a Feeling
• Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism
• Influence of Neuroticism on Depressive Symptoms Among Chinese Adolescents: The Mediation Effects of Cognitive Emotion Regulation Strategies
• Brené Brown on How to Reckon with Emotion and Change Your Narrative
• “Less commas and more full stops.” – Michael Neil
• Personal, Permanent, Pervasive
• Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead, by Brene Brown
• Why Aren't We Awesomer? – Michael Neill, TEDxBend
• Rising Strong, by Brene Brown
• Four Liberating Questions
• Arnold Rimmer
• “This is the true joy in life” – George Bernard Shaw quote
• The Relationship Handbook: A Simple Guide to Satisfying Relationships, by George Pransky
• Anya Pearse, Intuitive advisor and her An Hour of Kindness
• Mark Steadman

Practicing self-compassion is essential for our wellbeing. By cultivating self-kindness, recognising our shared humanity, and practicing mindfulness, we can free ourselves from self-judgment and shame. Self-compassion allows us to be there for ourselves, embrace our imperfections, and promote a healthier and more fulfilling life.

In this episode, Anya and Mark explore the three pillars of self-compassion: self-kindness, common humanity, and mindfulness. Anya shares her personal experience with self-compassion and how it has been a game-changer for her. And they touch on the inner critic, fear of judgment, and the need for self-care.

Three prompts

1. What's stopping you from treating yourself with compassion?
2. Are you kinder to others than you are to yourself?
3. How can you be kinder to yourself right now, even just a little?

Resources

• The Power of Vulnerability – Brené Brown’s TEDx talk from 2010
• Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
• The Chimp Paradox: The Acclaimed Mind Management Programme to Help You Achieve Success, Confidence and Happiness, by Professor Steve Peters
• Jeremy Bearimy: How Time Works in the Afterlife
• If (‘Brother Square-Toes’—Rewards and Fairies), by Rudyard Kipling
• Simon & Garfunkel - Bridge Over Troubled Water (Lyrics)
• Vast list of self-compassion research
• What is self-compassion?
• What self-compassion is not
• Self-compassion guided practices and exercises
• Anya Pearse, Intuitive advisor and her An Hour of Kindness
• Mark Steadman