Jonah Oliver is a distinguished performance psychologist known for his work with elite athletes like golfer Cameron Smith, V8 teams, surgeons, business leaders, and more. Jonah brings his wealth of experience to the table, discussing the intricate details of sustained high performance.

Key Topics Covered:

• Understanding Sustained High Performance: Exploration of what sustained high-performance means and how it can be achieved.
• The Role of Failure in Success: Discussion on why failure is essential to achieving success and how it shapes high-performing individuals.
• Neurobiology of Stress: Insight into the brain's response to stress and techniques to manage and interpret stress positively.
• Psychological Flexibility: Explanation of psychological flexibility and its crucial role in maintaining high performance.
• Vision and Values: The importance of having a clear vision and strong values in both personal and professional life.
• Practical Insights and Strategies: Jonah shares practical advice on dealing with challenges, and adversity, and developing a growth mindset.
• Applying Psychological Science: How psychological principles can be applied across different contexts, from sports to surgery to business.
• Developing a Growth Mindset: The necessity of real-life exposure to stress and adversity for developing a growth mindset.

Key Quotes:

1. "Failure is a prerequisite to success. If you want to achieve great things, you have to be willing to feel the pain, the price of entry."
2. "You do not learn a growth mindset by reading a book on it. You only develop it through in situ exposure."
3. "Life is not about how hard things are. It’s about how important things are."
4. "Psychological flexibility is the beating heart of sustained high performance."
5. "Doing the things that matter with the people that matter in a values-based way is the recipe for a life of sustained high performance."

Attitude is Everything:

"A bad attitude is like a flat tyre. You can't go anywhere unless you change it." This applies to all facets of life: personal, professional, and family.

Three Basic Psychological Needs:

Relatedness: Quality of connection, feeling seen, heard, and valued.

Competence: Feeling good at something, is essential for motivation.

Autonomy: Having control over one's actions and environment.

Positive Energy vs. Energy Vampires:

• Positive Energizers: Individuals who uplift and inspire others.
• Energy Vampires: People who drain energy and enthusiasm.

Building an A+ Attitude:

• Compelling Goal: Must have a clear and motivating purpose.
• Engagement: Being fully invested in what you do.
• Progress: Continuously developing competence.
• Consistency: Regularly showing up and putting in the effort.

The 20 Mile March:
Concept of consistent, disciplined effort towards goals.

Inspirational Practices

• Daily Touch: Simple, consistent gestures of connection with loved ones.
• Positive Interactions: Showing enthusiasm and positivity in daily interactions.

Final Thoughts

• How you show up and your attitude can transform your life and those around you.
• Challenge: Implement one change based on the day’s learnings.

This episode features Jeff McCann, who speaks on the topics of overcoming adversity and the science of happiness. Jeff's journey from a challenging childhood with an alcoholic father to dedicating his life to neuroscience and helping others reach their potential is both inspirational and educational.

Key Quotes from Jeff McCann:

• "When you're in that moment, you question everything about your life."
• "You can't be what you can't see."
• "The strongest people are often the ones who are still kind after the world tore them apart."

The Science of Happiness:

• The importance of habits in achieving happiness.
• Explanation of the negativity bias in our brains.
• The power of choice in emotional regulation and happiness.
• Research on the set point of happiness and how daily habits influence our happiness levels.

Practical Tips for Happiness:

• Double inhale through the nose followed by a large sigh to activate the parasympathetic nervous system and calm yourself.
• Importance of gratitude and daily habits.
• The significance of interpersonal relationships as found in the Harvard Study on Adult Development.

Jeff's Conclusion:

• The value of friendships and strong bonds in achieving happiness.
• Encouragement to reflect on whether you live purposefully, love actively, and matter in your daily life.
• "Emotions are contagious. Are yours worth catching?"

Phillip Di Bella is a Director at the Di Bella Group of Companies

Phillip Di Bella is a highly respected business entrepreneur with a unique ability to visualise and commercialise what many others never see. Though initially known for the establishment of Di Bella Coffee, which became Australia’s largest specialty coffee company, Phillip’s entrepreneurial spirit has brought success to other businesses such as International Coffee Traders, Abbotsford Road Specialty Coffee in New York, and more recently The Coffee Commune.

Not satisfied with simply focusing on building his own successful businesses, Phillip has dedicated much time to supporting the growth and development of other businesses. Often referred to as an “Entrepreneur in Residence”, Phillip regularly lends his strategic thinking to businesses such as BDO Consulting, helping their clients overcome challenges, see new opportunities, and then supporting the commercialisation of these solutions.

01.50 - Phil’s journey with his weight

“Health is first, it’s the foundation. You don’t go building 10-storey buildings without laying solid foundations”.

“It’s me first so that I can give my best to my family and give more energy to work.”

“My philosophies are templates, and a lot of them apply, and they have for me, personally, professionally, and family. Same thing in business, you can have all the theories in the world, you can go to all the workshopping events and build your knowledge base in your library, but if you don't execute, it just doesn't happen.”

Shaun - “If you put the work in and have that desire, intent and willpower and you execute, you can go from here to here, and that could be finance, it could be career, it could be relationships. It could be anything, but it's having a plan. It's executing that plan, drawing on the resources around you, but being disciplined in that regard. And that's the transformation.”

7.45 - What are the daily rituals that you do to optimise yourself?

12.30 -

• It’s not about weight loss it’s about being healthy.
• We are all works in progress and we need to understand that
• Our mindset is the secret sauce in everything, it starts and finishes with the mindset

16.00 - Other rituals that bind Phil and his wife

20.15 - “Life is simple, humans just complicate it”

20.46 - Managing Priorities

• It starts with a vision.
• Work life harmony. You need to get all 3 areas of your life working in harmony.
• Chase harmony, not balance.

27.30 -

• Not every day is a happy day but every day is a day to learn
• Life is measured in moments

30 - Core philosophies in business

1 - You have to be solving a problem

2 - You have to be so relevant that if your business can’t be replicated

3 - When you get 1 and 2 right, tell the story. Marketing is the art of telling the story.

32.30 - Where people go wrong in business often comes down to poor planning

36.30 - What are you focusing on for work in 2024?

Phil is working on trying to make sure that before governments make decisions that impact people’s lives.

“I'm getting stuck into 2024 and we kick off with the release of our small business paper that we took six months to commission and we kick that off on the 19th of February to go to market. I want to see this industry sustainable.”

43.00 - Core philosophies in life

1. Health: Meaningful relationships and purpose won’t happen if you don’t have your health
2. Time
3. Money

Enough time and money to do what you want when you want.

48.00 - Shaun - “Be intentional about where you want to be and what you want to achieve then surround yourself with the right people to get there.”

50.40 - If you can’t improve the silence don’t speak

“The wealthiest place in the world is the cemetery”

03.51 - Sandy’s journey to starting Traction

“Why not start something that makes a direct impact on young people”

8.00 - CEO Bike Build

Young people growing into their potential and meeting expectations that might be held of them in workplaces.

It is so much more than the bike. Make the situation at Traction relevant to their outside life.

10.05 - Core fundamentals taught at Traction

“We know isolation and loneliness are felt through the neural pathways in much the same way as physical pain. So the health impact of being isolated and lonely is as deleterious as smoking a packet of cigarettes a day over a long period. So for our young people, when they say that they just want to make friends, we take that seriously because quite often they haven't had many role models in how to build good relationships.”

Traction allows providing young people with role models they have never had and teaches them confidence. It’s a wellbeing framework

12.00 - Elements of wellbeing

1. Be engaged in learning
2. Being active
3. Being connected
4. Being influential (we are all leaders)

13.32 - Tangible benefits of Traction’s program

Sometimes the most tangible benefit is just for these kids to have one day a week where they feel safe and are learning not just surviving.

It’s not a program you are sent to do, it’s an opportunity.

17.04 - The 2 things you need in life

1- Love and connection

2 - Meaning and purpose

19.00 - What has Sandy learnt in the corporate world and the Traction world

Ordinary people working together can create extraordinary things

Having a vision and team built around a shared purpose

The challenge in not-for-profit space compared to the corporate arena is just the uncertainty around, or it's difficult to plan for the long term because of the pipeline of funding that's required to invest in, whether it be program delivery or developing the capacity as an organisation or investing in the infrastructure needed like without.

22.30 -

“The energy comes from seeing the results and the difference we're making and we're about prevention. So there's a lot of attention being paid to youth crime in our community at the moment. And to me, there's work that has to be done on that. If we get in early and reach young people before they slip through the cracks in the system and get them on.

Positive and trajectories to their potential and possibility, then it's a much smarter investment upfront than having to deal with the knock-on effects later.”

23.45 - The cost of incarceration on society/community

A massive trigger for youth crime is exclusion from school. As soon as you fall out of, or are excluded from the schooling system, who are you going to hang out with?

28.20 - What do kids fundamentally need to have a positive/good/great life?

- Care and love

- Recognise that every young person has unique gifts, and brings different strengths, and try to understand what they are

- Encourage them to participate and have a go

- Education is key and there are so many ways to learn

- Have a community around the young people

30.30 - What stands in the way of the grander vision you have?

“It's about fuel in the tank. We've got a great model. We've, we know the attributes of powerful mentors and we are ready to scale up the program and reach more young people.

We're ready to recruit, train and develop.”

34.00 - What is your purpose and your why?

● It’s about making a difference, something each day. Ordinary people working together can do extraordinary things

● Be present within the community to find what is possible

● Sense of belonging around a shared purpose/cause

● We are not here for a long time so it’s about who is around you

2.00 - The Background & Intro

When Jimi bounced off of rock bottom he got to the point where he said “I have to do something different that makes my tomorrow different from my today because my today sucks.”

4.00 - Picking up the tools and applying them

Applications change the outcomes. Once you start seeing the gains you get “addicted to the gains”.

Talent for translating the information and putting it in a way he could understand and that others could understand.

6.00 -

Doesn’t have to be a big event that sets you into that state.

“...the shove over the edge, you either fall to your death or you learn to fly. And that's what I decided as I was. I need to learn how to fly real, real quick… where can I, where can I build some wings from? Where can I get a parachute from?”

07.30 - The difference between resilience and mental fitness

Mental fitness is the ability to be able to see chaos coming and have the perspectives, understanding and tools to avoid it as it comes, or at least glance it off.

Is the ability to learn tools, techniques, perspectives, observations, and understandings that allow us to see situations unfolding as they unfold and be able to make really clear, confident, rational decisions in those that lead to the best outcomes for us.

10 - What do you do to keep mentally fit?

“Instead of telling me what to do, he told me why I should do it.” A simple start.

Future success is determined by past success. You're much more likely to succeed in the future if you have succeeded in the past.

13 - Two key underpinnings for Mental Fitness

Ability to observe your thoughts and the ability to regulate your nervous system.

15.30 - The breath

The key is to move yourself from a sympathetic state to a parasympathetic state. Parasympathetic is your rest, rejuvenation, and relaxation state. You can do this through your breath. Allows you to be in a state that helps you be in a state to choose better and create better outcomes for yourself.

17. 40 - Mental fitness for kids

The parents are the biggest influence on a child’s life. You cannot teach what you do not know. “What is genetic in feeling is that you teach it to your children.” Parents control or dictate the environment or atmosphere people walk into.

22.30 - Mental health continuum

When you say mental health people think of mental illness.

If you put in small, consistent efforts all the time then you will become mentally fitter. Continuum is being able to put ourselves on to figure out where we’re at and how we can move up.

32.00 - Jimi’s why & putting yourself first

“My why is to improve my mental fitness. I care about everybody secondary to myself and the more I connect to myself, the more I improve my mental fitness, the more I learn and the more ability I have to share that with others.”

“And the happier the people are, the more mentally fit people are, the better employees they are, the more creative, the more productive, the less sick time, the less turnover, all of those metrics.”

40.00 - Advice you would pass on to younger Jimi

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