Episodes

  • S4E2: Break Free from Overwhelm and Focus on What Matters

    S4E2: Break Free from Overwhelm and Focus on What Matters
    Sep 4 2024

    Feeling buried under a mountain of tasks? Discover the transformative power of the four Ds—do, delegate, delay, and delete—with Dr. Angela Buckley on Overcome to Become. Dr. Buckley shares practical strategies to break down overwhelming tasks into manageable steps, empowering not only yourself but also those around you. Whether it's tackling a daunting presentation or redistributing household chores, these techniques offer actionable insights to reclaim your time and energy. Unlock the secrets to effective prioritization without guilt. Learn how to strategically delay non-urgent tasks and liberate yourself by eliminating those that don't align with your personal goals and values. Dr. Buckley blends science-backed methods with personal anecdotes to show how conquering overwhelm is within your reach. This episode is a must-listen for anyone looking to transform challenges into opportunities for growth and leadership.
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    11 mins
  • S4E1:Navigating Big Dreams with Practical Steps

    S4E1:Navigating Big Dreams with Practical Steps
    Aug 19 2024

    Join me, Dr. Angela Buckley, on the first episode of Season 4 of the Overcome to Become podcast, where we unlock the secrets to setting ambitious goals, overcoming overwhelm, and gaining clarity on your vision. As a mother, consultant, triathlete, and leadership development expert, I bring you science-backed and experience-proven strategies to help you navigate your leadership journey. This episode is packed with actionable insights on creating a meaningful vision by reflecting on your values, imagining your ideal future, seeking input from trusted sources, and writing down your goals to make them tangible. Listen in as I share my personal journey of setting and achieving a significant goal—joining the age group Team USA triathlon team. Discover how breaking down overwhelming challenges into manageable steps can lead to incredible achievements. Whether you're aiming to start a business, earn a promotion, or make a significant impact in your community, this episode provides you with practical tips and motivation to turn your big dreams into reality. Don't miss out on this opportunity to start leading yourself and unlocking your full potential!
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    8 mins
  • S3E10: Unlocking Productivity Through Rest with Maria Daniels

    S3E10: Unlocking Productivity Through Rest with Maria Daniels
    Aug 12 2024
    Shownotes Join me as I welcome Maria Daniels, a dynamic serial entrepreneur and holistic health expert, for an insightful discussion on the critical importance of sleep for success and overall well-being. Maria shares her personal journey from wearing sleepless nights as a badge of honor to understanding that sleep is foundational for productivity, creativity, and decision-making. We'll explore how prioritizing sleep can enhance both professional and personal performance, debunking the myth that staying up late to catch up is effective. Maria also shares the challenges of balancing sleep with the demands of entrepreneurship and parenting, emphasizing the necessity of setting boundaries to protect one's health. Listen in as we explore the complexities of sleep patterns, especially within families with neurodivergent members. We delve into the unique sleep needs of a 15-year-old on the autism spectrum and how his sleep cycles affect family dynamics. The conversation highlights the importance of flexibility and adaptation in parenting, understanding individual priorities, and fostering better decision-making skills through natural consequences. We also discuss the broader impact of sleep on personal well-being and family harmony, reflecting on evolving parenting strategies. In our discussion on shift work and circadian rhythms, we underscore the significance of fostering a culture of wellness in the workplace. We address the productivity losses and health struggles associated with sleep deprivation, particularly for second and third shift workers. Practical tips for aligning work schedules with natural body rhythms are shared, alongside strategies for managing the dilemma of waking up with brilliant ideas in the middle of the night. Finally, we highlight the "Overcome the Overwhelm" course, offering valuable strategies to manage stress and improve productivity, inviting listeners to connect with us for further support and resources. Chapters (00:01) Prioritizing Sleep for Success (10:46) Understanding Sleep Patterns and Consequences (17:52) Shift Work and Circadian Rhythms (29:15) Finding Balance in Sleep Routines (41:45) Overcome the Overwhelm Course Offer Chapter 1 (00:01) Prioritizing Sleep for Success This chapter explores the critical importance of sleep for achieving success and maintaining overall well-being. I am joined by Maria Daniels, a dynamic serial entrepreneur and holistic health expert, who emphasizes that sleep is foundational to everything we do. Maria shares her personal journey from wearing sleepless nights as a badge of honor to realizing that sleep is essential for productivity, creativity, and decision-making. We discuss how prioritizing sleep can enhance performance in both professional and personal life, debunking the myth that staying up late to catch up is effective. Maria also touches on the challenges of balancing sleep with the demands of entrepreneurship and parenting, and the necessity of setting boundaries to protect one's health. Chapter 2 (10:46) Understanding Sleep Patterns and Consequences This chapter addresses the complexities of sleep patterns, especially in families with neurodivergent members. We explore the unique sleep needs of a 15-year-old on the autism spectrum, highlighting how his sleep cycles, particularly during the full moon, affect family dynamics. We discuss the importance of flexibility and adaptation in parenting, acknowledging that each family's needs are different. We also touch on the balance between enforcing consequences and understanding individual priorities, as well as the broader impact of sleep on personal well-being and family harmony. Finally, we reflect on the evolution of parenting strategies and the importance of allowing children to experience natural consequences to foster better decision-making skills. Chapter 3 (17:52) Shift Work and Circadian Rhythms This chapter emphasizes the importance of fostering a culture of wellness in the workplace, even within non-wellness-focused businesses. We explore how sleep, nutrition, and overall well-being directly impact productivity and company culture. We discuss the significant productivity losses associated with sleep deprivation and the adverse health effects of shift work, particularly the weight gain and health struggles faced by second and third shift workers. The challenges of maintaining a balanced circadian rhythm for shift workers are highlighted, and the conversation touches on the need for sustainable work schedules. Practical tips for aligning work schedules with natural body rhythms, despite the demands of early or late shifts, are also considered. Chapter 4 (29:15) Finding Balance in Sleep Routines This chapter addresses the dilemma of waking up in the middle of the night with a brilliant idea and whether to act on it or try to go back to sleep. We explore practical strategies such as keeping a notebook by the bed to jot down thoughts and the importance of not forcing sleep ...
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    42 mins
  • S3E9: Paul Calver's Journey from Burnout to Sleep Coach

    S3E9: Paul Calver's Journey from Burnout to Sleep Coach
    Aug 5 2024
    Unlock the secret to transforming your productivity and well-being with the power of sleep. Join me, Dr. Angela Buckley, along with Paul Culver, former tech startup coder and now a sleep coach, as we unravel how improving sleep can have a profound impact on your life. Paul shares his personal journey from the brink of burnout in the fast-paced tech industry to discovering a healthier lifestyle through better sleep and nutrition. Together, we dissect the intricate links between poor sleep, stress, and anxiety, and offer you actionable strategies to elevate your performance and safeguard your energy. Redefine your relationship with sleep and break free from the myth of being a "bad sleeper." Learn why consistency in your sleep patterns, especially waking up at the same time daily, can revolutionize your sleep quality and overall well-being. We touch on the social phenomenon of sleep delay procrastination, where late nights lead to poor sleep, and share practical tips to maintain regular sleep patterns. Plus, Paul provides insights into how wearable technology can both help and hinder your journey to better sleep. Discover the ultimate morning routine to set the tone for a productive day. From the importance of morning sunlight exposure to the benefits of delaying caffeine and screen time, Paul shares his holistic approach to synchronizing all bodily systems. We emphasize the need for a high-protein breakfast and light exercise to signal your body's internal clock, reducing stress and boosting energy levels. For more invaluable insights and personal tips from Paul, visit elitesleeping.com and connect with him on LinkedIn. Chapter Timestamps (00:01) - Overcome Burnout and Boost Sleep(09:04) - Understanding Sleep Patterns and Consistency(22:30) - Improving Sleep Habits With Technology(34:22) - Morning Routine for Sleep Optimization(38:01) - Morning Sunlight and Healthy Breakfast(46:17) - Nutrition and Sleep Connection(55:15) - Optimizing Energy and Sleep Patterns Chapters With Long Summaries Chapter 1 Overcome Burnout and Boost Sleep 00:01 This chapter focuses on the transformative power of sleep and how it serves as a crucial tool for productivity and well-being. I, Dr. Angela Buckley, host and author of the Strength in Nature Leadership Series, welcome Paul Culver, a former tech startup coder turned sleep coach. Paul shares his personal journey from experiencing severe burnout due to the "hustle harder" culture in tech startups to reclaiming his health through better sleep and nutrition. We explore how poor sleep, stress, and anxiety are interconnected and discuss actionable strategies for harnessing sleep to enhance performance. Paul emphasizes the importance of guarding your energy and creating a culture of well-being, especially in high-pressure environments. Chapter 2 Understanding Sleep Patterns and Consistency 09:04 This chapter focuses on redefining one's relationship with sleep and how to break free from the identity of being a "bad sleeper." We explore the importance of separating sleep issues from self-identity, which can reduce anxiety and open the door to positive change. We discuss the significance of consistency in sleep patterns, emphasizing that waking up at the same time every day is more crucial than the total duration of sleep. The concept of social jet lag is introduced, highlighting how irregular sleep schedules can disrupt the body's internal clocks. Additionally, we touch on the phenomenon of sleep delay procrastination, where individuals stay up late as a way to regain control over their lives, often leading to poor sleep quality. The chapter concludes with practical advice on maintaining regular sleep patterns to improve overall well-being. Chapter 3 Improving Sleep Habits With Technology 22:30 This chapter explores the concept of sleep delay procrastination, identifying it through habits like late-night activities and reliance on the snooze button. We discuss techniques to address this issue, such as establishing consistent sleep routines and monitoring sleep quality indicators like heart rate variability (HRV). We share personal insights on the importance of recognizing sleep patterns, using alarms as a backup, and leveraging fitness trackers for better sleep and stress management. We also touch on how changes in exercise performance can signal underlying health issues, emphasizing the value of tracking trends over individual data points. Chapter 4 Morning Routine for Sleep Optimization 34:22 This chapter explores the potential downsides of relying too heavily on wearable technology to gauge one's well-being. We discuss how checking sleep ratings and other metrics first thing in the morning can influence your mood and overall day, either positively or negatively. The importance of journaling and self-awareness is highlighted as a way to stay in tune with your feelings and emotions, particularly for those who may not be accustomed to self-reflection. We also touch on the ideal ...
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    58 mins
  • S3E8: Sleep Strategies for Busy Lives

    S3E8: Sleep Strategies for Busy Lives
    Jul 29 2024

    Can stress really disrupt your sleep to the point of burnout? Join me, Dr. Angela Buckley, as we tackle this critical question and explore the nuanced relationship between sleep, stress, illness, and age. As a mother, consultant, triathlete, and coach, I share science-backed insights and personal experiences to help overwhelmed parents and professionals enhance their sleep quality. Discover how our sleep needs evolve based on our well-being and learn actionable strategies to adapt your sleep routines for optimal health.

    This episode of "Overcome to Become" sheds light on the dynamic nature of sleep requirements, emphasizing that a one-size-fits-all approach simply doesn't cut it. We dive into mindful self-assessment, the importance of flexible sleep schedules, and holistic well-being practices to reduce stress and avoid burnout. Get practical tips tailored to your unique circumstances, whether you're an endurance athlete or a busy professional juggling multiple responsibilities. Tune in and empower yourself to cultivate healthier sleep habits, navigate life's challenges with resilience, and thrive daily.
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    6 mins
  • S3E7: Hydration Hacks for Better Sleep and Focus

    S3E7: Hydration Hacks for Better Sleep and Focus
    Jul 22 2024

    Unlock the secrets to a more restful night’s sleep and improved cognitive performance with Dr. Angela Buckley. Whether you're an overwhelmed parent or a busy professional, this episode of Overcome to Become reveals how proper hydration can transform your sleep patterns and overall well-being. Dr. Buckley delves into the science-backed benefits of hydration, including its role in body temperature regulation, relaxation, and cognitive enhancement.

    Get ready to discover practical, actionable strategies for integrating better hydration into your daily routine. From leveraging hydration trackers to establishing an evening hydration ritual and incorporating water-rich foods, these tips are tailored to help you optimize your hydration and, in turn, your sleep quality. Tune in to reclaim your nights and wake up each day with renewed vitality and focus.
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    5 mins
  • S3E6: Unlocking the Secrets to a Restful Night

    S3E6: Unlocking the Secrets to a Restful Night
    Jul 15 2024

    Unlock the secrets to a restorative night's sleep and rise refreshed by tuning into this episode of Overcome to Become. I'm Dr. Angela Buckley, and today, we tackle the hidden dangers of blue light from screens that could be sabotaging your sleep and overall well-being. Discover how this seemingly innocuous light affects melatonin production and disrupts your circadian rhythm, and gain practical insights into improving your sleep hygiene. From setting a digital curfew to using blue light filters and dimming your household lights, I share actionable steps that have transformed my own family's sleep routines. Witness the transformative power of small changes as I recount our household's experience with Philips Hue lights and a sundown routine that made all the difference. This episode is packed with science-backed strategies and personal anecdotes to help you minimize stress, beat burnout, and reclaim balance in your life. Join me in prioritizing sleep hygiene and fostering a tech-free evening routine to enhance your well-being. Don't forget to share your own sleep-enhancing practices in the comments and let's build a community dedicated to better sleep and a more vibrant life.
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    5 mins
  • S3E5: Empower Your Leadership with Rejuvenating Sleep Practices

    S3E5: Empower Your Leadership with Rejuvenating Sleep Practices
    Jul 8 2024

    Unlock the secrets to better sleep and reduced stress with actionable insights from our latest episode of Overcome to Become. Gain a deeper understanding of how cortisol impacts your rest and discover effective strategies to manage stress through mindfulness, physical activity, and calming bedtime routines. This episode provides you with practical steps to create a restful sleep environment and break the vicious cycle of stress-induced sleep disturbances.

    Join me, Dr. Angela Buckley, as I share science-backed research and personal experiences to help overwhelmed parents and professionals achieve rejuvenating sleep and vibrant days. From the importance of regulating cortisol levels to tips on cultivating calm through daily practices, this episode is your guide to overcoming burnout and enhancing leadership skills by prioritizing your well-being. Tune in to transform your nights and empower your days with newfound energy and balance.
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    5 mins