Second Cup: Make time for your athletic dreams

Make a list of annoying tasks

Jul 6, 20265 minSummary

In this episode of Before Breakfast, host Laura offers a practical strategy for managing the nagging, administrative chores that weigh down our daily lives. From complex financial paperwork to school volunteer clearances, these multipronged tasks often feel overwhelming and needlessly time-consuming. Laura explains that the first step to reclaiming your mental energy is to create a comprehensive list of every annoying task currently on your plate. By writing these items down, you realize that while the list may be long, it is not infinite. This realization provides immediate perspective and prevents the anxiety of forgetting important deadlines. Laura suggests a sustainable approach: rather than trying to clear the entire list at once, assign yourself just one annoying task per week. This manageable pace allows you to dedicate your excess energy to the specific hurdle at hand, ensuring steady progress without feeling discouraged. By triaging your list based on urgency and tackling one project at a time, you can steadily cross off items and eventually clear the clutter, making room for more meaningful and enjoyable activities in your day-to-day life.

Second Cup: What stories does your home tell?

Jul 4, 20265 minSummary

In this episode of Before Breakfast, host Laura Vanderkam explores how our living spaces act as reflections of our identity and values. Drawing inspiration from Emily Grovenner’s book, Find Yourself at Home, Vanderkam emphasizes that a home is a place of great power and purpose. When we consciously shape our environment, it helps shape us in return. The episode encourages listeners to move beyond generic decor by curating items that tell meaningful stories. Whether it is a photograph from a childhood vacation, a specific family portrait that captures a loved one’s true personality, or small mementos from travels, these objects provide depth and connection. Vanderkam also discusses how furniture and layout influence the atmosphere of a room, suggesting that even our workspaces can be curated to reinforce our professional aspirations and personal interests. Ultimately, the goal is to transform one’s living quarters from a one-dimensional space into a personalized environment that serves as a window into who we are and reminds us of the aspects of our identity we cherish most.

People like to give advice

Jul 3, 20264 minSummary

In this episode of Before Breakfast, host Laura explores the psychological power of asking for advice as a tool for persuasion and connection. Drawing on research from Robert Cialdini, the discussion highlights that people enjoy giving advice, and more importantly, the act of doing so fosters a sense of unity between the giver and the recipient. When individuals are asked for their guidance, they move from being external observers to active allies, increasing their personal investment in the project or entity in question. Laura illustrates how this principle can be applied across various scenarios, from professional settings, such as seeking input from a manager to secure buy-in on a project, to personal life, like engaging children in planning family activities. By inviting others to share their expertise, you not only gain potentially valuable insights but also create a collaborative atmosphere where others feel more committed to the outcome. Ultimately, the episode serves as a practical reminder that asking for advice is an effective social strategy to build stronger alliances and ensure greater cooperation in both your work and personal life.

If they can do it

Jul 2, 20264 minSummary

In this episode of Before Breakfast, host Laura explores the psychological power of social proof, a concept famously detailed in Robert Cialdini’s book Persuasion. The central idea is that people are far more likely to feel confident in attempting a new task or pursuing a goal if they see peers—people similar to themselves—successfully doing the same thing. This phenomenon relies on the principle of feasibility; when we observe someone in our own circle achieving something, it shifts our perspective from viewing a task as an impossible challenge to seeing it as a realistic endeavor. Laura illustrates how this principle can be applied in both professional and personal contexts to motivate change. Whether it is encouraging coworkers to meet deadlines by highlighting the success of others in the same role, or convincing ourselves that a major life change is possible by looking at neighbors or colleagues who have walked that path before, the lesson remains the same. By shifting our focus from high-profile celebrities to relatable peers, we can overcome hesitation and gain the necessary belief to pursue our own goals.

Being gracious, with Alison Cheperdak

Jul 1, 202626 minSummary

In this episode of Before Breakfast, host Laura Vanderkam interviews etiquette expert Alison Cheperdak, founder of Elevate Etiquette and author of Was It Something I Said? The conversation reframes etiquette not as a rigid set of rules about silverware, but as a collection of essential soft skills designed to build confidence and foster kindness. Cheperdak shares practical strategies for navigating social and professional interactions. She discusses the art of graceful small talk—suggesting neutral, engaging topics while avoiding sensitive subjects like money or health status—and provides advice on how to exit conversations politely without lingering. The discussion also covers business dining etiquette, emphasizing the importance of choosing easy-to-eat meals and prioritizing the comfort of others. Beyond social interactions, Cheperdak reflects on her commitment to time tracking and shares her structured approach to managing a busy, multifaceted career. She concludes by offering tips for gracious hosting and thoughtful gift-giving or congratulating, underscoring that at its core, etiquette is about making others feel welcome and valued. Throughout the episode, she highlights the balance between professional efficiency and personal connection.

Pack for specific days

Jun 30, 20264 minSummary

In this episode of Before Breakfast, host Laura Vanderkam addresses the common struggle of overpacking and offers a practical strategy to help listeners travel more efficiently. She explores the psychology behind why people often pack excessive amounts of clothing, noting that the anxiety of travel frequently leads to carrying unnecessary items just in case. To combat this, Laura introduces the simple yet effective habit of packing for specific days. By mapping out an itinerary and assigning a planned outfit to each day of the trip, travelers can identify exactly what is needed and discard items that lack a clear purpose. She emphasizes that this method shifts the mindset from guessing to planning, which allows for lighter luggage and greater mobility. The episode also touches on the importance of checking weather forecasts, utilizing layers, and strategically choosing versatile footwear to minimize bulk. Ultimately, Laura encourages listeners to embrace the freedom of traveling with carry-on luggage only, arguing that avoiding the burden of heavy bags creates a smoother, more enjoyable travel experience. There is no prize for bringing home unworn clothes, so planning ahead is the key to traveling lighter.

Second Cup: Limit the stacks of stuff

Jun 27, 20265 minSummary

In this episode of Before Breakfast, host Laura Vandercam explores the psychological connection between clutter and household habits. She introduces the concept of limiting stacks of stuff, arguing that one small pile often acts as a magnet for more clutter. By drawing a parallel to the broken windows theory of crime, Laura suggests that a messy, cluttered surface signals to others that order is not a priority, encouraging further disarray. Conversely, maintaining a completely clear surface makes stray items stand out, prompting people to put them away properly rather than adding to the pile. Laura shares personal anecdotes about how clearing her home hallways significantly reduced the accumulation of random items. She offers practical strategies for managing unavoidable clutter, such as consolidating small piles into one precarious stack to discourage others from adding to it. While acknowledging that these methods may not change the habits of every family member immediately, she emphasizes that keeping surfaces clear is a powerful tool for maintaining an orderly home environment. Her insights encourage listeners to tackle the presence of stacks to foster a more mindful and tidy living space.

Make Sunday feel longer

Jun 26, 20265 minSummary

In this episode of Before Breakfast, host Laura Vanderkam addresses the common struggle of feeling like Sundays are too short because they are often overshadowed by anticipation of the coming work week. She explains that when we mentally pivot to Monday’s responsibilities, we lose the present moment, causing the day to feel rushed or incomplete. To reclaim this time, Vanderkam suggests shifting weekly planning tasks to Friday afternoons, ensuring that work-related anxieties do not bleed into the weekend. Furthermore, she encourages listeners to avoid using Sundays solely for chores or household maintenance, advocating instead for activities that are genuinely rejuvenating. By intentionally scheduling enjoyable, low-key events—such as a bike ride, a walk with a friend, or a fun Sunday evening tradition—we can create meaningful memories. The episode emphasizes that by being proactive and filling our Sundays with intentional, pleasant experiences rather than looming obligations, we can effectively stretch the day, making it feel richer, longer, and significantly more satisfying. Implementing these simple shifts helps transform Sunday from a transition point into a true highlight of the week.

If, when, then

Jun 25, 20264 minSummary

In this episode of Before Breakfast, host Laura Vandercam explores a powerful strategy for goal achievement known as if-then planning. Drawing on insights from social psychologist Robert Cialdini’s book, Pre-suasion, the episode explains why good intentions often falter due to distraction, temptation, or simply forgetting our plans in the heat of the moment. To overcome this, the host suggests creating specific conditional plans that pre-determine our reactions to certain circumstances. By identifying a trigger—the if or when—and pairing it with a predetermined, goal-consistent action, we can automate our progress. Vandercam provides practical examples of how to apply this technique in daily life, such as deciding to order tea instead of dessert at work lunches, committing to eating produce at every meal, or using a specific app to read before scrolling through social media. By thinking through these scenarios in advance, listeners learn to recognize opportunities for positive action as they arise. The core message is that by connecting our goals to recurring real-life situations, we can navigate decision-making with clarity and stay consistently on track toward our objectives.

Achieve time freedom, with Brian Herriot

Jun 24, 202625 minSummary

In this episode of Before Breakfast, host Laura welcomes Brian Herriot, author of the forthcoming book Time Freedom, to discuss his innovative approach to balancing work and life. Herriot challenges the conventional notion of work-life balance, arguing that true freedom is not about hours or days, but about structuring one’s life in a way that allows for long-term seasonal flexibility. Herriot shares his own journey of working intensely for nine months of the year to afford extended time off in the summer. He distinguishes this concept from the traditional goal of financial independence, noting that the pressure to reach a massive nest egg often forces individuals to delay living their desired life. Instead, Herriot advocates for creating work one loves, which makes the idea of long-term career engagement more sustainable and rewarding. Throughout the conversation, the two discuss practical strategies for achieving this freedom, such as leveraging teams, delegating tasks, and intentionally designing a life that incorporates meaningful, restorative experiences. Herriot emphasizes that time freedom is a personal journey, encouraging listeners to define what a life they love looks like for themselves.