Episodi

  • E48 The Struggle with Work-Life Balance and Why Work-Life Integration May be a Better Solution

    E48 The Struggle with Work-Life Balance and Why Work-Life Integration May be a Better Solution
    Jan 21 2026
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Andrea A. Tooley, MD, FACS, Associate Professor, Oculofacial Plastic Surgery | Mayo Clinic – Rochester, MN (2020-2025) Innovative Ophthalmology | Paducah, Kentucky (2026-Present) “Work Life Balance” is a term we hear almost daily. Although the phrase is intended to help us successfully juggle our many responsibilities, we mostly hear about it in the context of struggle. The constant striving for Work-Life Balance can leave us exhausted and unfulfilled. That begs the question, should we be looking at this in a different way? To help us sort that out, our expert guest is Dr. Andrea Tooley. The three big questions we are going to answer with Dr. Tooley include: 1. What is work-life integration, and how is it different from work-life balance? 2. Why do we all struggle with this concept of “balance” in our lives? 3. What do we need to do to change our thinking and our actions to create work-life integration that leaves us productive and fulfilled? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: The podcast suggests that "work-life balance" often feels like "another pressure" or "another thing we're failing at." Do you agree with this assessment?Dr. Tooley defines "work-life integration" as a "slight reframe of balance where you're never all or nothing," allowing for more "fluidity." How might this conceptualization differ from your current approach to managing work and personal life?Dr. Tooley shares her strategy of re-evaluating her daily strategy every six months to adapt to changing life seasons. What benefits or challenges do you foresee in adopting a more flexible, periodic re-evaluation? The speakers discuss the importance of knowing yourself, your values, and your goals to make intentional choices. What steps can you take to better understand your core drivers and non-negotiables? Perhaps you and your podclub members can support one another in this reflection. The podcast highlights feelings of "guilt" (and especially "mom guilt”) associated with striving for balance, often stemming from external definitions of success. How do you identify and challenge external pressures or definitions of success that might be contributing to feelings of inadequacy in your own life?Dr. Tooley gives examples of "segregation" (no work email on phone) and "blending" (kids at work meetings) that work for her. What are some specific areas in your life where you currently segregate work and personal life, and where might you consider blending them more intentionally?The discussion touches on the idea that "you can do everything, but not all at once." How do you prioritize and make decisions about what to say "yes" or "no" to, especially when faced with opportunities that might not perfectly align with your current goals or capacity?The speakers emphasize that "everybody's a mess" and "nobody's got it together." Identify two actions that you can take to reduce your self-imposed pressure and foster a more compassionate approach to your own work-life journey and that of others? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    51 min
  • E47 How Diet and Nutrition Impact Pain & Inflammation in the Body

    E47 How Diet and Nutrition Impact Pain & Inflammation in the Body
    Jan 14 2026
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Chelsey Hoffmann, PA-C, MS, RD, Physician Assistant | Department of Anesthesiology, Division of Pain Medicine - Mayo Clinic - Rochester, MN It’s been said that "we are what we eat," and we all sort of understand what that means. At the same time, most understand what it's like to intermittently experience body aches and pains that we can't always explain.  While the reasons for these aches and pains are variable, much of this pain and inflammation we experience may be related to the food we eat and the beverages we drink. Are you curious if that is the case for you? Our expert guest here to help us figure that out is Chelsey Hoffman. The three big questions we have for her are:  1. How does our nutrition impact pain and inflammation in the body? 2. What are the foods are the biggest problems and why do we keep eating them? 3. What practical changes can we make to our nutrition to reduce pain and inflammation to leave us feeling like our best selves? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: The podcast defines pain and inflammation as distinct but related, with inflammation being beneficial in the short term but problematic when chronic. How might you differentiate between helpful vs. harmful inflammation in your own body? Chelsey emphasizes that nutrition is a major lever for health, but also highlights the interconnectedness of lifestyle factors like stress, sleep, and exercise. How do you currently balance these different pillars of health? If you were able to substantially improve one of these (nutrition, stress, sleep, and exercise), which do you think would have the biggest impact on reducing your physical aches and pains for you personally? The discussion identifies saturated fats, trans fats, added sugars, and ultra-processed foods as major pro-inflammatory culprits. Reflect on your typical diet; which of these categories do you consume most frequently, and what challenges do you anticipate in reducing their intake?The concept of an "anti-inflammatory diet" is described as an umbrella term, best approached through overall dietary patterns like the Mediterranean or Mayo Clinic diets. What are some specific anti-inflammatory foods (fruits, vegetables, whole grains, etc.) that you could easily incorporate more into your daily meals? Chelsey suggests that after a "washout period" from processed foods, taste buds can readjust, leading to a new appreciation for the natural sweetness of fruits and less craving for processed foods. Have you ever experienced a similar shift in your taste preferences? If not, commit to trying it this week and noting how you feel. What strategies could help you commit to such a washout period? The podcast advises against relying solely on improving your "blood tests" for reducing inflammation, instead recommending objective functional metrics like improved sleep, mood, and energy. How do you currently measure your own well-being, and how might you start tracking these functional metrics to assess the impact of dietary changes? The SMART goals framework (Specific, Measurable, Attainable, Relevant, Timely) is presented as a way to make dietary changes. If you were to set one SMART goal related to your nutrition, what would it be, and how would you ensure it's tied to a personal "why" or value?The speakers discuss the importance of habit formation, accountability partners, and removing unhealthy foods from the home. Which of these behavioral strategies do you find most effective for yourself, and how could you leverage them to make healthier eating the "path of least resistance" in your daily life? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    49 min
  • E46 How to Tell if You Are Healthy: The Highest Impact Health Metrics You Need to Know

    E46 How to Tell if You Are Healthy: The Highest Impact Health Metrics You Need to Know
    Jan 7 2026
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Stephen L. Kopecky MD, FACC, FAHA, MASPC, Professor of Medicine, Department of Cardiovascular Diseases, Division of Preventive Cardiology | Mayo Clinic – Rochester, MN Straightforward question…are you healthy? Sounds like a simple question, but how in the world are we supposed to answer that? In the sea of health information out there, how do we define “healthy," and what simple metrics can we use to tell if we are hitting the mark? For those of us looking to be our best selves, we need to prioritize our health. And in order to do that, we need to know what we are aiming for, in our quest to become healthy. To answers those questions and more, our expert guest today is Dr. Stephen Kopecky. The three big questions we have for Dr. Kopecky are: What qualifies a person as “being healthy” and what should we measure? What are the most common distractors and metrics that take us away from focusing on what matters most?What are the simplest, sustainable steps to improve the metrics that matter most for our overall health? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) The podcast defines being healthy not just as the "absence of disease, but the presence of health," emphasizing "health span" over "lifespan." How does this definition resonate with your personal understanding of health, and how might it change your focus? 2) Dr. Kopecky introduces the "North, South, East, West" compass for health (Nutrition, Stress/Sleep/Spirits/Smoking/Social, Exercise, Weight). Which of these areas presents the biggest opportunity for your personal improvement? 3) The discussion highlights that less than 1% of Americans meet the full definition of health. What are some practical ways individuals or communities can address these challenges? 4) The podcast warns against "quick fixes," "one-size-fits-all" solutions, and products that overpromise. How do you personally evaluate health information, products, or services to distinguish between genuine benefits and hype? 5) Dr. Kopecky shares his personal motivation for focusing on prevention after his cancer diagnosis. Has there been a specific event or realization in your life that significantly shifted your perspective on health and wellness? 6) The episode suggests starting with small, sustainable changes, like "one bite at a time" or "one minute of relaxation." What is one small, actionable step you could take this week in one of the "North, South, East, West" categories to improve your health? 7) The discussion touches on the connection between different health factors (e.g., sleep and blood pressure, weight and liver health). How do you see this interconnectedness playing out in your own health or the health of those around you? 8) The podcast emphasizes that over 50% of our health is determined by lifestyle, even with genetic predispositions. How does this perspective empower you to take more control over your health journey? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    54 min
  • E45 How to Improve Performance and Increase Well-Being Simultaneously

    E45 How to Improve Performance and Increase Well-Being Simultaneously
    Dec 31 2025

    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

    Guest: Graeme Rosenberg, MD., Assistant Professor of Clinical Surgery | Director of Performance & Wellness for the Department of Surgery | Keck School of Medicine of USC, Los Angeles, CA

    We define “human optimization” as the ability to do “more” while simultaneously improving our well-being. One of the keys to that is, defining what “more” means to you, because it’s different for all of us. The other key is linking that “more” up with your well-being. Many people feel that in order to accomplish more, their well-being automatically has to suffer. We don’t think that’s the case, and we are going to tell you why in this episode with our expert guest, Dr. Graeme Rosenberg.

    The three big questions we are going to tackle are: 1. How do we define performance and well-being, and what is their relationship with one another? 2. Why does it seem like our performance and our well-being are in competition with one another? 3. What practical steps can we take right now to allow us to achieve more, while simultaneously improving well-being?

    How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!

    Discussion Questions for this Episode:

    1) Dr. Rosenberg defines performance as an equation involving individual abilities, internal factors, and external environmental factors, all aimed at an "outcome of interest." How do you currently define "performance" in your own life or work? How might broadening this definition to include these components change your perspective? 2) The podcast emphasizes that "more" (in human optimization) is individualized and rooted in personal values and priorities. What does more mean to you? What steps could you take to better align your performance objectives with your core values? 3) Dr. Rosenberg argues that performance and well-being are intrinsically linked and synergistic, rather than being in competition. Can you recall a time when improving your well-being (e.g., better sleep, less stress) directly led to improved performance, or vice versa? 4) The discussion differentiates between "enduring" (suffering for suffering's sake) and "performing" (suffering linked to purpose). How often do you find yourself "enduring" rather than "performing?" 5) Dr. Rosenberg distinguishes "rest" from "recovery," defining wellness as a verb (actions taken to build well-being). What specific "wellness actions" do you intentionally incorporate into your routine? Or: Identify one or two to incorporate this week and record/ journal what you notice about your performance. 6) The episode suggests that well-being can serve as a "barometer" for whether you need to reassess your approach to performance. How attuned are you to your own well-being as an indicator? What changes might it be signaling for you right now? 7) The call to action encourages listeners to define their values, vision, mission, and purpose. If you were to start this process today, what's one core value or purpose that you believe would significantly impact both your performance and well-being? 8) Dr. Rosenberg states, "Perfection should be the engine, not the outcome." How does this reframe the concept of striving for excellence? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    1 ora e 3 min
  • E44 Building Blocks of Leadership: How to Find the Leader Inside You

    E44 Building Blocks of Leadership: How to Find the Leader Inside You
    Dec 24 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: John C. Benson, MD, Neuroradiologist | Associate Professor, Radiology | Mayo Clinic – Rochester, MN Regardless of your official role or job title, you are a leader. Leadership takes on so many different forms, and this is true both inside and outside of the workplace. Any time you are interacting with another human being, there is an opportunity for leadership. Fortunately, we all have leadership skills inside of us. The question is whether or not we fully understand them, work to develop them, and put them into practice in our everyday lives. In order to help you do just that, our expert guest today is Dr. John Benson, and the three big questions we are going to answer are: What makes someone a leader?Why do we often struggle to embody leadership qualities, or struggle to see them in ourselves?What practical steps can we take to become well rounded, fully formed leaders? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define leadership? What are the ideal qualities of a good leader? 2) Prior to reviewing this content, did you consider yourself to be a leader (independent of your professional title)? Why or why not? 3) What are some of the qualities you embody that allow you to have a positive impact on others? Do you view this as leadership? Why or why not? 4) What are some of the reasons that you haven’t considered yourself to be a leader in certain situations in the past? Do you feel like these qualities are legitimate reasons that you can’t lead others? To overcome them, do you need to change your behavior, change how you see yourself, or change your definition of what a leader is? Or is it a combination of all of these elements? 5) What are some of the obstacles you’ve experienced in being a young/new leader? Now, what are some of the benefits of being a young/new leader? 6) What are your leadership goals for yourself? Who, what, how, and why do you want to influence others? No wrong answers here as leadership goals can (and should) look very different for each of us. We have to cultivate our own definitions of success here, but you can refine that definition based on feedback from others. 7) Now you’ve defined your leadership goals, tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve as a leader. 8) After others list the "one new thing" or "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    55 min
  • E43 The Importance of Belonging: Why We All Need to Be Accepted, Valued, and Connected

    E43 The Importance of Belonging: Why We All Need to Be Accepted, Valued, and Connected
    Dec 17 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Shawn M. Ehler, M.B.A., Vice Chair – Human Resources | Mayo Clinic – Arizona We live in a society that requires us to effectively live amongst and interact with other humans. If we can navigate those interactions well, we tend to be more successful. A large part of living amongst others, is feeling like we belong amongst others. This feeling of belonging sits at the root of our purpose and allows us to fulfill our mission. So why is it so many of us struggle to understand the concept of “belonging” and start to feel like we “belong.” To help us get a better handle on this, our expert guest today is Shawn Ehler and the three big questions we are going to answer for you are: What exactly is “belonging” and why is it so important?Why do we struggle: to feel like we belong, and to ensure that others know that they belong?What daily habits can we take to create an atmosphere of genuine belonging at work and at home? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define “belonging”? For you, is this definition the same at home as it is professionally? How is your definition the same or different from others in your group? 2) Do you think that you have to “belong” in order to be your most successful self? Can you be successful in a place where you feel like you don’t belong? If so, how does success in that type of environment look compared to success in an environment where you feel like you do belong? 3) Prior to reviewing the content, what were you prior perceptions of the concept of “belonging?” In what way have those changed after reviewing the content and discussing with others? 4) What do you think are some of the most common misconceptions you’ve seen (or felt yourself) around the concept of belonging? 5) If you felt like you were surrounded by people that fundamentally understood you and accepted you for who you are, how do you think that would impact your ability to be productive and accomplish your goals? 6) Is it more important for you to be surrounded by people who understand and accept you, or people that are just like you (these are not always the same thing)? 7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your sense of belonging based on the steps listed for individuals in section three of the session. 8) After others list the "one new thing" or "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    53 min
  • E42 How to Be Your Most Confident Self…Without Over Doing It, or Underdoing It

    E42 How to Be Your Most Confident Self…Without Over Doing It, or Underdoing It
    Dec 10 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Cathy Winter, President | Executive Leadership Advisor - Premier Performance Advising | Premier Sport Psychology Confidence is something that lives on a spectrum, and we can all find ourselves at different points on that spectrum on any given day. Sometimes we can be overconfident, and at other times we can be woefully underconfident. So, how do we get this right? How to we learn to become “appropriately confident”, and how would that impact our lives. To help us answer those questions, our expert guest today is Cathy Winter and the three big questions we are going to answer for you are: What is confidence and why is it so important?Why do we struggle to be confident?What practical steps can we take to be more confident in our everyday lives? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define confidence? What does that look like in everyday life? 2) On a scale of 1-10, how confident do you consider yourself? What do you think others would rate you? Why are those ratings similar or different? 3) Based on your last response, do you tend to be over- or under- confident? For most people, this varies by situation. What types of situations make you feel over-confident? What types make you feel under-confident? What types make you feel appropriately confident? 4) What are some of the down sides of feeling under-confident? What are some of the downsides of feeling over-confident? 5) How has your confidence in big institutions (government, education system, law enforcement, insurance companies, your organization, etc.) changed over the years? How do you think that has impacted your confidence in yourself? 6) Do you feel that our society is becoming more or less sensitive in recent years? Why, and how does that impact confidence of individuals? 7) How confident are you that you can get your confidence dialed in so that you are “appropriately confident”? If you can do it, what benefits do you think it will provide? 8) Go through the list of “internal facing” factors that we can work on to improve our confidence (discussed in section three of the session). Which of those most resonated with you as something you can easily accomplish? 9) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your confidence. 10) After others list the "one new thing" or "action step" they are going to do, tell them why you think they can be successful in accomplishing that thing. What positive qualities about them makes you believe that they will be successful at this? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    51 min
  • E41 Increase Your Somatic Intelligence: How to Listen to Your Body to Improve Performance

    E41 Increase Your Somatic Intelligence: How to Listen to Your Body to Improve Performance
    Dec 3 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Lisa R. Hardesty, Ph.D., ABPP, PCC, Board Certified Clinical Health Psychologist | Certified Executive Coach at PCC Level | Mayo Clinic In our hyperpaced and active world, we are constantly bombarded by external noise, signals, and messaging. Unfortunately, these external stimuli often distract us from listening to our own internal cues. In fact, many of us intentionally try to block out how we feel physically and try to keep pushing through. Well, what if some of these signals form our bodies we are blocking out are actually important for improving our performance? How can we use them for good? To help us with this, our expert guest today is Dr. Lisa Hardesty. The three big questions we are going to answer for you are: What is somatic intelligence, and why do we need to get better at it?Why is it so hard to listen to our physical bodies and respond appropriately?Can you give us a step-by-step approach to maximizing our somatic intelligence to improve peace and performance? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define “somatic intelligence” after reviewing this topic? 2) Discuss the difference between your cognitive intelligence, emotional intelligence, and somatic (physical) intelligence. How are they different, and how are they related to one another? 3) What has been your approach to somatic intelligence in the past? Do you tend to ignore these signals from your body, or do you tend to perseverate on them excessively? Does it depend on the situation? Why do you think you approach it this way? What is helpful or unhelpful about your approach? 4) What are some of the clear downsides of having a low somatic intelligence (either not being aware of your physical state, or focusing on it excessively in unhelpful ways)? 5) If you were able to do a better job of listening to your body’s intelligence, what benefits do you think you would experience? 6) What are some common barriers or misconceptions you think people might have that prevent them from using their somatic intelligence to improve their performance? 7) Do a quick (2 minute) somatic check-in that was outlined in section three of the session. What did you notice that you hadn’t noticed previously? Now, name that, and think about why you feel that way. How does naming and understanding that physical sensation impact how you view it? 8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your somatic intelligence. 9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    51 min