The Improvement Project - Becoming a Better Human 30 Days at a Time
By Dr. Peggy Malone
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The Improvement Project is a podcast about dabbling in self improvement 30 days at a time. Listen in and play along as Dr. Peggy Malone takes on the challenge of adding a new habit every month under the watchful eye of her accountability partner and friend, Jenny Couse. If you are looking to add new habits that will help you to be your own best self, this is the podcast for you!
||CleanA Bedtime Routine That Will Make You Wake Up Refreshed - 030||In this episode 30, Jenny and I discuss our bedtime routines and offer some tips on how to make your sleepy time sleepier. I'm diggin' a budgeting app and Jenny's diggin' ginger turmeric shots to fend off sickness. We also discuss vision boards for 2019||1/17/2019||Free||View in iTunes|
||CleanSet Yourself up for Success with Your Morning Routine - 029||In this episode 29, Jenny and I discuss how our sleep and routines challenge is going so far and then we get into the topic of discussing morning routines and how they can set you up for a successful day.||1/10/2019||Free||View in iTunes|
||CleanStart The New Year Off With Better Sleep Habits - 028||In episode 28, Jenny and I jump into the New Year with the goal for the next 30 days of getting more and better sleep. We will be reading Arianna Huffington's book The Sleep Revolution to help us prioritize this important habit.||1/3/2019||Free||View in iTunes|
||CleanUse Your Smartphone For Good Rather Than Evil - 027||In this Episode 027, we discuss our 24 hour trial separation from our phones and how moving forward, we can use our phones for good rather than evil. Then we dive into our lists of 19 for 2019||12/27/2018||Free||View in iTunes|
||CleanGet Ready For a Trial Separation From Your Smartphone - 026||On this episode 26, Jenny and I discuss how week 2 of our digital detox went and then we discuss how mindfulness can help while breaking up with your phone. We also review how our 18 for 2018 lists went and encourage you to make a list of 19 for 2019!||12/20/2018||Free||View in iTunes|
||CleanHow To Break Up With Your Phone - 025||In this episode 25, Jenny and I review the first 7 days of the break up with our phone. Then we dig into the 2nd week of the process which involves re-organizing apps and quieting notifications. I also share a tough learn that I had this week||12/13/2018||Free||View in iTunes|
||CleanAre You Addicted to Your Phone? It's Time For a Digital Detox||In this Episode 24, we start our digital detox. Jenny and I are both addicted to our phones and it's time to make some changes to create a new relationship with this technology that is both sustainable as well as more productive.||12/6/2018||Free||View in iTunes|
||CleanLet's Get Touchy Feely With Our 5th Love Language - 023||In this episode 23, we continue with our challenge about relationships. Jenny and I share what happened when we practiced the 4th love language of Quality Time. We then challenge you this coming week to practice the love language of Physical Touch.||11/29/2018||Free||View in iTunes|
||CleanQuality Time Leads to Quality Relationships - 022||In this episode 22, Jenny and I discuss what happened during our challenge giving gifts last week and then we jump into the 4th Love Language Quality Time and how it can impact your relationships.||11/22/2018||Free||View in iTunes|
||CleanIs Receiving Gifts Your Love Language? - 021||In this episode 21, Jenny and I share what happened when we intentionally practiced the second love language which is Acts of Service. We then challenge you this coming week to give gifts to those that you love.||11/15/2018||Free||View in iTunes|
||CleanImprove Your Relationships Through Acts of Service - 20||On this episode 20, we will continue discussing habits associated with relationships by using the book The 5 Love Languages. This week we share our experiences using Words of Affirmation and for the coming week, we challenge you to perform Acts of...||11/8/2018||Free||View in iTunes|
||CleanLearn Your Love Language to Improve Your Relationships - 019||In this episode 019, we introduce our new challenge that is all about relationships. We take a quiz to find out our primary love languages and we even convince our spouses to play along! We will be using Gary Chapman's book The Five Love Languages.||11/1/2018||Free||View in iTunes|
||CleanMonitoring Your Eating: Challenge Wrap Up - 018||On this episode 018, Jenny and I wrap up our month of using the strategy of monitoring to see what we were consuming day to day. We also have some good discussion around the psychological and emotional aspects of why we eat what we do.||10/25/2018||Free||View in iTunes|
||CleanBook Report: Heavy Brain by Tommy Caldwell - 017||In this episode 017, we share an interview with Tommy Caldwell, author of our book this month: Heavy Brain. Tommy shares some amazing information about habits surrounding food and drink as well as some strong opinions that I know you'll love!||10/18/2018||Free||View in iTunes|
||CleanGet Comfortable With Being Uncomfortable - 016||In this episode 016, we get into some deeper conversation by exploring why we eat and drink the way we do. We talk about staying in an uncomfortable place and exploring the emotions there instead of immediately self-medicating with food.||10/11/2018||Free||View in iTunes|
||CleanThe Strategy of Monitoring to Improve Your Eating Habits||In this episode, we start a new month and dig into the topic of eating and drinking habits. We use the strategy of monitoring by using an app to monitor what it is that we are consuming each day.||10/4/2018||Free||View in iTunes|
||CleanDaily Exercise Challenge Wrap Up - 014||In this episode, we wrap up our September daily exercise challenge and introduce our new challenge for October which has to do with habits associated with food and drink.||9/27/2018||Free||View in iTunes|
||CleanBook Report: Spark by John J. Ratey, MD - 013||In this episode 13, we check in with our daily exercise challenge and then we dig right into this month's book related to the benefits of exercise by discussing Spark by John J. Ratey, MD||9/20/2018||Free||View in iTunes|
||CleanHow's It Working Out? Daily Exercise Challenge - 012||In this episode, we discuss how things are going with our exercise Challenge 2 weeks in. Jenny wasn't feeling well for this recording but toughed it out as we discussed whether or not we are competitive and how that serves us!||9/13/2018||Free||View in iTunes|
||CleanSeptember is Another January. Let's Get Exercising! - 011||In this episode, Jenny and Peggy take on the challenge of the foundational habit of daily exercise. They discuss how to use the strategy of consistency to improve the odds of keeping this habit.||9/6/2018||Free||View in iTunes|
||CleanMeditation Challenge Wrap Up - 010||In this episode 010, we wrap our month long meditation challenge and introduce what we will be doing in September. We also discuss the habits strategy of The Clean Slate||8/30/2018||Free||View in iTunes|
||CleanBook Report: 10% Happier by Dan Harris - 009||In this episode 009, we check in with our meditation challenge and then we dig right into this month's book related to mindfulness and meditation by discussing Dan Harris's book 10% Happier in our Book Report!||8/23/2018||Free||View in iTunes|
||CleanThe Strategy of Scheduling to Create a New Habit - 008||On today’s episode we are going to discuss the strategy of scheduling to help create and stick with a new habit. We are also going to explore something called The Disease to Please.||8/16/2018||Free||View in iTunes|
||CleanLet's Talk About Meditation - 007||In this episode, we are in week 2 of the meditation and mindfulness challenge and it’s time to check in and see how things are going! We discuss the basics of meditation and how we are feeling. We also introduce a mindfulness exercise.||8/9/2018||Free||View in iTunes|
||CleanIntroduction to Mindfulness and Meditation_006||In this episode, Peggy and Jenny discuss the benefits of Mindfulness and Meditation and they introduce the next month's challenge. They also also ask the question: What are areas of your life where you feel in control of or out of control?||8/2/2018||Free||View in iTunes|
||CleanMonth One Challenge Wrap Up-005||In this episode 005, Jenny and I wrap up our first month's challenge. You'll hear how I did over a month of flossing my teeth, making my bed and drinking more water every day. We ask the question: "Are you a rule follower or a rule...||7/26/2018||Free||View in iTunes|
||CleanBook Report: Better Than Before by Gretchen Rubin - 004||In this episode 004, it's time for our Book Report for this month. Jenny and I discuss the book Better Than Before by my online pretend best friend Gretchen Rubin. If you want to know how to create new healthy habits or kick...||7/19/2018||Free||View in iTunes|
||CleanMonitoring to Improve Healthy Habits - 003||In this episode, we discuss the strategy of monitoring and how it can help you to improve your healthy habits. You will also get an update on the monthly challenge and know yourself better by answering the question: Are you a moderator or an...||7/12/2018||Free||View in iTunes|
||CleanHabit Triggers to Create and Maintain Healthy Habits - 002||In this episode, you'll hear how the first week of our first challenge is going. We also discuss habit triggers and how they can help you to create and keep better healthy habits. Subscribe to the show to join us on the journey to becoming...||7/5/2018||Free||View in iTunes|
||CleanOur First 30 Day Habits Challenge - 001||Create better habits and Become a better human!||6/18/2018||Free||View in iTunes|
||CleanWelcome to the Improvement Project! - 000||Welcome to the first episode of The Improvement Project, a podcast by Dr. Peggy Malone and Jenny Couse that will explore self improvement a month at a time. In this episode, you will meet Dr. Peggy and Jenny and learn what to expect on this journey!||6/15/2018||Free||View in iTunes|
Very motivating. Finally got me to quit drinking Diet Coke.
Love this quirky, self help conversation! It’s fun and focused on creating long term healthy change. I’m looking forward to becoming a “better human” alongside these relatable and down to earth ladies!
Simple and Effective
Great to hear these voices give simple tools and strategies on making our lives better! Looking forward to check out the next few episodes!