Resources for Self-Mastery

"It's not what happens to you, but how you react to it that matters." Epictetus. 

The following is a collection of personally selected books, videos, quizzes, and podcasts that contain invaluable ideas and tools to help you reach your professional and personal goals. Most of these resources were written by scientists and provide practical advice regarding how to apply empirically supported ideas in your professional and personal life. This collection of resources focuses on (1) developing skills aimed at improving your ability to work effectively with others, (2) applying psychological principles in the workplace, (3) personal growth topics, and (4) deepening your personal relationships.

Each resource topic is complimentary and reminds you that you have the power to change your behaviours, improve your outcomes, and enhance the quality of your relationships. You cannot change what life throws at you, but you can change how you respond to it, and in there lies your power. It's all just a matter of showing up, educating yourself, and doing the work. I hope you enjoy exploring this collection of resources and learn something new in the process.

Wishing you the best in your professional and personal journey to self-mastery.  

Click on the section that you would like to explore first:

 
 
1

Developing your Toolkit and working Effectively with others

"If you want to go fast, go alone. If you want to go far, go together." African Proverb

Assertiveness Communication and Conflict Resolution Skills:

  • Paterson, R. J. (2000). The assertiveness workbook: How to express your ideas and stand up for yourself at work and in relationships. New Harbinger Publications.

  • Stone, D., Heen, S., & Patton, B. (2010). Difficult conversations: How to discuss what matters most. Penguin.

Negotiation Skills:

Navigating Politics at Work:

  • Coleman, P. T., & Ferguson, R. (2014). Making conflict work: Harnessing the power of disagreement. Houghton Mifflin Harcourt.

Giving and Receiving Feedback:

  • Stone, D., & Heen, S. (2015). Thanks for the feedback: The science and art of receiving feedback well (even when it is off base, unfair, poorly delivered, and frankly, you're not in the mood). Penguin.

Understanding Emotions, Emotional Expressions and Body Language: 

Writing and Logic Skills:

  • Pinker, S. (2015). The sense of style: The thinking person's guide to writing in the 21st century. Penguin Books.

  • Zinsser, W. (2006). On writing well: The classic guide to writing nonfiction. New York, NY.

  • McInerny, D. Q. (2005). Being logical: A guide to good thinking. Random House Incorporated.

  • Vaughn, L., & McIntosh, J. S. (2013). Writing Philosophy: A guide for Canadian students. OUP Canada.

Women and Leadership:

 
2

Applying Psychological principlEs in the workplace

"An investment in knowledge pays the best interest." Benjamin Franklin

Learning to Learn, Fostering a Growth Mindset: 

Cognitive Bias and Decision Making:

  • Kahneman, D. (2013). Thinking, fast and slow. New York: Farrar, Straus and Giroux.

  • Ariely, D., & Jones, S. (2013). The upside of irrationality. CNIB.

  • Thaler, R,H. & Sunstein, C.R. (2008). Nudge: Improving decisions about health, wealth, and happiness. Penguin.

Effective Communication and Persuasion:

  • Anderson, C. (2016). TED talks: The official TED guide to public speaking. Houghton Mifflin Harcourt.

  • Cialdini, R.B. (1987). Influence: The psychology of persuasion. Port Harcourt: A. Michel.

  • Cialdini, R.B. (2016). Pre-Suasion: A revolutionary way to influence and persuade. Simon and Schuster.

  • Heath, C., & Heath, D. (2007). Made to stick: Why some ideas survive and others die. Random House.

On the Benefits of Being Prosocial at Work:

Form Follows Function, Learning to Structure Your Day Effectively:

  • Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. Random House.

  • Duhigg, C. (2016). Smarter, faster, better: The transformative power of real productivity. Random House.

  • Rock, D. (2009). Your brain at work: Strategies for overcoming distraction, regaining focus, and working smarter all day long. Harper Business.

  • Pink, D. H. (2011). Drive: The surprising truth about what motivates us. Penguin.

Suggested Podcasts and Resources: 

 
3

Lessons in Personal GRowth

“Beginning today, set an intention and a relentless focus on living your life as the greatest person you can be, in all situations.” Bredon Burchard

Meditation, The Science and Practice:

  • Daniel Goleman on Altered Traits, The Science of Mindfulness: https://www.youtube.com/watch?v=eKF8NE42RZ0

  • Brown, M. (2010). The presence process: A journey into present moment awareness. Beaufort Books

  • Wim Hof's (a.k.a. the Iceman) breathing exercise: https://www.youtube.com/watch?v=RW1C_3OXhEs&feature=youtu.be

    • Scott Carney & Foxtopus Ink (2017)What doesn't kill us: How freezing water, extreme altitude and environmental conditioning will renew our lost evolutionary strength.

    • McKeown, P. (2015). The oxygen advantage: The simple, scientifically proven breathing techniques for a healthier, slimmer, faster, and fitter you. HarperCollins.

    • A Doctor Dissects the Wim Hof Method with Rohin Frances: https://www.youtube.com/watch?v=D6EPuUdIC1E&t=216s

  • If you are serious about learning the practice of meditation and have not been successful on your own, I’d suggest committing to a 10-day silent meditation retreat. S.N. Goenka teaches the practice of Vipassanna, step-up-step. 10 days are needed to properly learn this technique, and it is well worth it.

    • Finding a Vipassana course: https://torana.dhamma.org/

    • In conversation with SN Goenka: Hart, W. (2011). The art of living: Vipassana meditation as taught by SN Goenka. Pariyatti.

Principals of Neuroplasticity:

  • Doidge, N. (2007). The brain that changes itself: Stories of personal triumph from the frontiers of brain science. James H. Silberman Books.

  • Doidge, N. (2016). The brain's way of healing: Remarkable discoveries and recoveries from the frontiers of neuroplasticity. Penguin Books.

  • Hanson, R. (2016). Hardwiring happiness: The new brain science of contentment, calm, and confidence. Harmony.

Holistic Health and Nutrition:

Dealing with Everyday Stress:

Understanding the Mind-Body Connection and the Impact of Sustained Stress/Trauma:

Emotional Health, Cognitive Re-framing and Understanding Yourself:

Compassion and Our Innate Human Goodness:

Meaning and Practical Philosophy:

  • Aurelius, M. (2013). Meditations. Oxford University Press.

  • Brown, B. (2017). Raising strong: How the ability to reset transforms how we live, love, parent and lead. Random House Audio.

  • Epictetus, S. L. (1995). The art of living: The classical manual on virtue, happiness, and effectiveness. HarperOne.

  • Gilbert, D. (2009). Stumbling on happiness. Vintage Canada.

  • Fredrickson, B. L. (2013). Love 2.0: Finding happiness and health in moments of connection. Penguin.

  • Frankl, V. E. (1985). Man's search for meaning. Simon and Schuster.

  • Resources from the National Institute for the Clinical Application of Behavioral Medicine (NICABM):

Learning to Take Responsibility for the Quality of Your Inner Life:

Learning to Forgive: 

Suggested Podcasts and Resources: 

 
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Understanding and DEEPENING Your Personal Relationships

“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” Rumi

Understanding and Deepening Your Intimate Relationships - Spoiler Alert: it’s all about creating emotional safety for your partner, learning to self-sooth and communicating your needs in a non-defensive manner so to incrementally build trust and intimacy over the long-term:

Relationship Basics - Understanding Relational Triggers and Moving Past Them:

Relationship Basics - Listening and Non-Defensive Communication:

Active Listening Exercises: https://positivepsychology.com/active-listening/

Relationship Basics - Boundaries 101:

Relationship Basics - Consent:

Relationship Basics - Communicating Needs:

Relationship Basics - Relationship Repair:

Understanding the Mind-Body Connection and the Impact of Unhealthy Relationship Dynamics:

Parenting With the Brain in Mind:

Suggested Podcasts and Resources: 

 

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