Transistor (https://transistor.fm) https://feeds.transistor.fm/in-the-zone Paul Hannam’s Mental Fitness program is a series of discussions and interactions on a variety of wellness topics that challenge us every day. Listeners get information, tools, tips, and practices intended to improve their mental well-being and resilience. © 2025 Distribution Transformation b416967b-32c3-52bf-b117-faa56d9bab2d no en Fri, 09 Feb 2024 12:07:21 -0800 Tue, 02 Dec 2025 16:35:10 -0800 https://img.transistor.fm/_Ed9EmGg59Sc51g2U9NbV1VtjAZFZBF4JsubXXhM_0o/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzMzMjc1LzE2Njky/MjgxNDYtYXJ0d29y/ay5qcGc.jpg episodic Distribution Transformation Paul Hannam’s Mental Fitness program is a series of discussions and interactions on a variety of wellness topics that challenge us every day. Listeners get information, tools, tips, and practices intended to improve their mental well-being and resilience. Paul Hannam’s Mental Fitness program is a series of discussions and interactions on a variety of wellness topics that challenge us every day. Distribution Transformation No No 24 24 Connecting - Connect to Yourself full d6b4728a-4426-4b7f-8a0f-23b67bcfdd3c https://share.transistor.fm/s/08934e47 Wed, 12 Oct 2022 11:20:42 -0700 Distribution Transformation Distribution Transformation 399 Maybe the most important connection you can ever make is with yourself. This might sound strange or a little like psychobabble, but I can assure you that it is your life’s work. Great mental health is built on self awareness, honesty and authenticity. When you are true to yourself, and connected to your true nature, you will flourish in a way that you have never experienced before. Learn more about the life changing impact of connecting to yourself. Maybe the most important connection you can ever make is with yourself. This might sound strange or a little like psychobabble, but I can assure you that it is your life’s work. Great mental health is built on self awareness, honesty and authenticity No 23 23 Connecting - Connect to Nature full 70d76190-c615-4d6c-9910-b4ac928f0eeb https://share.transistor.fm/s/29bf1b57 Wed, 12 Oct 2022 11:20:23 -0700 Distribution Transformation Distribution Transformation 355 One of the greatest sources of well-being is available to you all the time. This is the remarkable healing power of nature. Our connection to nature is something we take for granted yet can uplift our mood and give us peace of mind whenever we want. Think of how you feel when you walk through the woods, sit by a lake or watch a beautiful sunset. There is nothing like it. One of the greatest sources of well-being is available to you all the time. This is the remarkable healing power of nature. Our connection to nature is something we take for granted yet can uplift our mood and give us peace of mind whenever we want. No 22 22 Connecting - Connect to Others full 2f901d2f-ad8d-4367-9d2f-08b848fc00a1 https://share.transistor.fm/s/3b65355a Wed, 12 Oct 2022 11:20:03 -0700 Distribution Transformation Distribution Transformation 350 I am sure you know how important family and friends are. But do you know just how vital they are to your mental health? Do you know that they are the number one contributor to a long and happy life? Learn more about the power of connecting to other people, and about how to reap the many benefits for your mental and emotional well-being. I am sure you know how important family and friends are. But do you know just how vital they are to your mental health? Do you know that they are the number one contributor to a long and happy life? Learn more about the power of connecting to other No 21 21 Connecting - Making Connections full 9d39301d-5bbe-4d66-8054-1bacc3465516 https://share.transistor.fm/s/42447d3b Wed, 12 Oct 2022 11:19:35 -0700 Distribution Transformation Distribution Transformation 398 So many of us live in our heads and we are less connected to our other senses. This increases our stress and reduces our natural state of well-being and calm. Good Mental Health is always available to you, and one of the simplest and most effective strategies is to make connections. So many of us live in our heads and we are less connected to our other senses. This increases our stress and reduces our natural state of well-being and calm. Good Mental Health is always available to you, and one of the simplest and most effective No 20 20 Focus - Try a Digital Detox full 0bb336e7-00f2-49ab-acf7-851d3c798e5a https://share.transistor.fm/s/11e71853 Tue, 27 Sep 2022 08:20:14 -0700 Distribution Transformation Distribution Transformation 318 Turn off your Phone! Are you addicted to your phone? Do you find it hard or even impossible to not check your phone regularly, or be separated from it for any length of time? If so, you might need a digital detox. For years we have known that we are hooked on our phones, tablets, and laptops. What we are now learning is that this is bad for our performance, and for our mental health. Learn more about why you need a Digital Detox and how to make it happen. Turn off your Phone! Are you addicted to your phone? Do you find it hard or even impossible to not check your phone regularly, or be separated from it for any length of time? If so, you might need a digital detox. For years we have known that we No 19 19 Focus - One Thing at a Time full d9b8b70b-72c5-4032-a928-2d87aeb0f8e9 https://share.transistor.fm/s/8fbf205e Tue, 27 Sep 2022 08:16:56 -0700 Distribution Transformation Distribution Transformation 406 Monotasking is the opposite of Multitasking. It means focusing on one task at a time with all your attention and focus. This is in stark contrast to multitasking, that has been proven to reduce your effectiveness and productivity. Learn about the dangers of multitasking, the benefits of monotasking, and how to do one thing at a time. Monotasking is the opposite of Multitasking. It means focusing on one task at a time with all your attention and focus. This is in stark contrast to multitasking, that has been proven to reduce your effectiveness and productivity. Learn about the dan No 18 18 Focus - Do it Now full ba65ea9f-a1e1-4d4b-a6a2-4e62f1eab5ba https://share.transistor.fm/s/49cdaafc Tue, 27 Sep 2022 08:14:24 -0700 Distribution Transformation Distribution Transformation 337 Your ability to get things done now, and not wait until tomorrow, is essential to your success. The problem is that this is easier said than done. For we all procrastinate, and, over time, this can have a damaging effect on our performance and even on our mental health. Do it Now is not just a catchy slogan. It is also an important habit to cultivate, and you can find out how to achieve this here Your ability to get things done now, and not wait until tomorrow, is essential to your success. The problem is that this is easier said than done. For we all procrastinate, and, over time, this can have a damaging effect on our performance and even on our No 17 17 Focus - Time is Precious full 3299fdcf-269b-433c-bb12-c14793f48533 https://share.transistor.fm/s/22804a62 Tue, 27 Sep 2022 08:10:57 -0700 Distribution Transformation Distribution Transformation 379 When was the last time you stood back and thought about your life as a whole? Do you appreciate the gift of time, and do you reflect on how fleeting it is? In this week’s content I want to introduce you to a very important number that will help you realise how precious time is, and then remind you to live your life to the full and not waste any more time on activities that do not matter. When was the last time you stood back and thought about your life as a whole? Do you appreciate the gift of time, and do you reflect on how fleeting it is? In this week’s content I want to introduce you to a very important number that will help you reali No 16 16 Focus - Pay Attention full 0c2afa90-b232-485f-a1d0-f673c3d18971 https://share.transistor.fm/s/b27306f4 Tue, 27 Sep 2022 08:07:23 -0700 Distribution Transformation Distribution Transformation 366 Your ability to pay attention is one of your most important capabilities, but our attention spans are shortening, and this has serious implications for every area of our lives. Find out how to increase your attention with proven tools and techniques. Your ability to pay attention is one of your most important capabilities, but our attention spans are shortening, and this has serious implications for every area of our lives. Find out how to increase your attention with proven tools and techniques. No 15 15 Resilience - Don't Take it Personally full a958a61b-dec9-4657-a672-69fc9c247f82 https://share.transistor.fm/s/11a1bb6a Thu, 18 Aug 2022 10:16:14 -0700 Distribution Transformation Distribution Transformation 399 Resilient people rarely take things personally and take criticism or rejection in their stride. This is an essential skill in sales, business and throughout life, at work and at home. Learn how to be calmer and more detached by watching this week's video and doing the practice.  Resilient people rarely take things personally and take criticism or rejection in their stride. This is an essential skill in sales, business and throughout life, at work and at home. Learn how to be calmer and more detached by watching this week's video No 14 14 Resilience - Bounce Forward full b5e18464-53aa-42df-8f7f-8aa0a5a75f79 https://share.transistor.fm/s/b787db3e Thu, 18 Aug 2022 10:03:28 -0700 Distribution Transformation Distribution Transformation 397 Of all the skills you are learning in this program, your ability to bounce forward (come back stronger and better positioned for the future) is maybe one of the most important of all. Discover how to achieve this by watching this week's video and doing the practice.  Of all the skills you are learning in this program, your ability to bounce forward (come back stronger and better positioned for the future) is maybe one of the most important of all. Discover how to achieve this by watching this week's video and doing th No 13 13 Resilience - Embrace Change full 3f440100-8027-4e62-b110-441a420722e1 https://share.transistor.fm/s/1e36af53 Thu, 18 Aug 2022 09:00:03 -0700 Distribution Transformation Distribution Transformation 450 The world is changing faster than ever before and there is nothing you or I can do about it. So, learning how to embrace change is more important now than ever before. In this week's practice, you will learn how to achieve this and reframe transformation, upheavals, and disruptions as genuine opportunities to learn and grow.  The world is changing faster than ever before and there is nothing you or I can do about it. So, learning how to embrace change is more important now than ever before. In this week's practice, you will learn how to achieve this and reframe transformation, No 12 12 Mindfulness - Feel Your Feelings full e873b2d2-15c4-4299-828e-cfcaf40554c8 https://share.transistor.fm/s/804f8205 Thu, 18 Aug 2022 08:45:43 -0700 Distribution Transformation Distribution Transformation 347 Emotions like sadness, grief or regret can be challenging and most of us would rather ignore or repress them. Most people find it difficult to feel their feelings and can struggle with self-awareness and emotional intelligence because we are not trained in this vital skill.  But what we resist persists, and these emotions will always be there, waiting to emerge later.  Emotions like sadness, grief or regret can be challenging and most of us would rather ignore or repress them. Most people find it difficult to feel their feelings and can struggle with self-awareness and emotional intelligence because we are not trained i No 11 11 Mindfulness - You are not Your Thoughts full cf596db0-f7c2-4332-8267-852ed878a242 https://share.transistor.fm/s/f3b74b5a Thu, 18 Aug 2022 07:56:21 -0700 Distribution Transformation Distribution Transformation 330 The average person has approximately 30,000 to 50,000 thoughts a day and research illustrates that many of these thoughts are repetitive, untrue, or not useful. Learn how to shift from thinking mode to being mode.   The average person has approximately 30,000 to 50,000 thoughts a day and research illustrates that many of these thoughts are repetitive, untrue, or not useful. Learn how to shift from thinking mode to being mode.   No 10 10 Mindfulness - Breathe Deeply full ad089803-cded-454f-a1f9-8ba3b8bf5035 https://share.transistor.fm/s/69b97b77 Thu, 18 Aug 2022 07:46:50 -0700 Distribution Transformation Distribution Transformation 329 Deep Breathing is perhaps the simplest and certainly one of the most powerful techniques in our mental fitness program. Every system in our bodies depends on oxygen and learning how to breathe properly will help you in so many ways.  Deep Breathing is perhaps the simplest and certainly one of the most powerful techniques in our mental fitness program. Every system in our bodies depends on oxygen and learning how to breathe properly will help you in so many ways.  No 9 9 Mindfulness - Be Mindful full 2bab78bf-7b6f-45dc-9e6c-b525bcf8d461 https://share.transistor.fm/s/406ba815 Thu, 18 Aug 2022 06:57:59 -0700 Distribution Transformation Distribution Transformation 326 Mindfulness is one of the most popular practices in the world vindicated by many ancient traditions and modern neuroscience. In this week's practice, you will learn how to be more mindful, slow down and relax. Nothing is more important for good mental health and fitness.    Mindfulness is one of the most popular practices in the world vindicated by many ancient traditions and modern neuroscience. In this week's practice, you will learn how to be more mindful, slow down and relax. Nothing is more important for good mental hea No 8 8 Positive Emotions - Give Thanks full 4a6a85a3-d60d-492f-9cfa-cb633de55ba6 https://share.transistor.fm/s/233b39b9 Thu, 18 Aug 2022 06:47:51 -0700 Distribution Transformation Distribution Transformation 398 We have an inbuilt negativity bias, which means we spend more time noticing what is wrong than what is right with our lives. We are like Velcro when it comes to negative experiences and Teflon when it comes to positive ones. The solution is to spend more time giving thanks, and this week's practice is the art of gratitude.  We have an inbuilt negativity bias, which means we spend more time noticing what is wrong than what is right with our lives. We are like Velcro when it comes to negative experiences and Teflon when it comes to positive ones. The solution is to spend more No 7 7 Positive Emotions - Change Your Story, Change Your Life full 88854243-a01d-4e93-ab22-4b4cf200aa73 https://share.transistor.fm/s/65359421 Thu, 18 Aug 2022 06:28:40 -0700 Distribution Transformation Distribution Transformation 318 The stories you tell yourself and to other people profoundly shape how you live and experience the world.  We will go to great lengths to hold on to and defend our stories, even if they are irrational, limiting or even untrue. We often treat them as facts. We are unaware of our biases and convinced that our beliefs and explanations are true. There is no doubt in our mind that “he’s wrong”, “she’s right” or “they’re useless”.  Often these stories impact our mental health.  The stories you tell yourself and to other people profoundly shape how you live and experience the world.  We will go to great lengths to hold on to and defend our stories, even if they are irrational, limiting or even untrue. We often treat them as f No 6 6 Positive Emotions - Raise Your Mood full 9e056202-5db5-4b39-863e-2433c4bd7a54 https://share.transistor.fm/s/a72648d9 Thu, 18 Aug 2022 06:17:44 -0700 Distribution Transformation Distribution Transformation 267 Why do you feel up and down during the day? Why do your moods change? This week, you will learn how to understand and manage your moods more effectively. You will gain some powerful tools and techniques to feel more energised and engaged both at work and at home.  Why do you feel up and down during the day? Why do your moods change? This week, you will learn how to understand and manage your moods more effectively. You will gain some powerful tools and techniques to feel more energised and engaged both at work and No 5 5 Positive Emotions - Happiness is Your Choice full 1b5609fe-0e80-45e7-934c-e472af5f0938 https://share.transistor.fm/s/cfec0b59 Thu, 18 Aug 2022 06:08:51 -0700 Distribution Transformation Distribution Transformation 242 You might think that you will be happy when you double your income, get a bigger house, or take that world cruise you always dreamed of. The science of Positive Psychology suggests the opposite and proves that you can be happy now irrespective of your circumstances. Happiness is not the achievement of your goals but a choice you can make every day, and a skill that you can learn to improve your mental fitness.   You might think that you will be happy when you double your income, get a bigger house, or take that world cruise you always dreamed of. The science of Positive Psychology suggests the opposite and proves that you can be happy now irrespective of your cir No 4 4 Self Care - Healthy Body, Healthy Mind full e3df1295-d5c5-4908-9116-c57546e3003c https://share.transistor.fm/s/ae9c6508 Tue, 16 Aug 2022 12:33:56 -0700 Distribution Transformation Distribution Transformation 362 Good mental fitness needs good physical fitness. In this week's practice, you will discover the big three physical factors that support your mental health - exercise, diet, and sleep. You will learn simple strategies to help you feel fitter and sleep better.    Good mental fitness needs good physical fitness. In this week's practice, you will discover the big three physical factors that support your mental health - exercise, diet, and sleep. You will learn simple strategies to help you feel fitter and sleep bett No 3 3 Self Care - Be Authentic full 12239a06-b09f-4971-939c-684f62af3ca5 https://share.transistor.fm/s/52f6b17c Tue, 16 Aug 2022 12:33:22 -0700 Distribution Transformation Distribution Transformation 282 One of the biggest sources of stress is when we are inauthentic. It is exhausting and demoralizing to pretend to be someone we are not, or to hide our real selves behind a facade. Yet many of us do it and only show glimpses of who we really are. This week you will learn how to be more authentic and how it will improve your mental health.    One of the biggest sources of stress is when we are inauthentic. It is exhausting and demoralizing to pretend to be someone we are not, or to hide our real selves behind a facade. Yet many of us do it and only show glimpses of who we really are. This week No 2 2 Self Care - Who Are You full 30990a4b-0d05-4ad0-93e7-cbb92dbc9885 https://share.transistor.fm/s/b1bb8c77 Tue, 16 Aug 2022 12:32:18 -0700 Distribution Transformation Distribution Transformation 285 Your mental fitness begins with self-awareness. But how well do you know yourself? Do you understand the habits, patterns of thinking and beliefs that impact how you feel and behave each day? This week you will learn a proven practice to help you know yourself better.  Your mental fitness begins with self-awareness. But how well do you know yourself? Do you understand the habits, patterns of thinking and beliefs that impact how you feel and behave each day? This week you will learn a proven practice to help you know you No 1 1 Self Care - Taking Good Care of Yourself full d6e57751-3f22-44d5-91ea-64242bac6d54 https://share.transistor.fm/s/b1e7d17e Tue, 16 Aug 2022 12:31:27 -0700 Distribution Transformation Distribution Transformation 189 In this episode you will learn about the importance of Self-Care, and the key tools and strategies you need to feel and perform at your best.   In this episode you will learn about the importance of Self-Care, and the key tools and strategies you need to feel and perform at your best.   No