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Time Billionaires: Mindset and Time Management for Work & Life: Daily Summaries Delivered
by Rebecca Shaddix
Time Billionaires is the podcast for high-performing professionals who know they could be getting more out of life. Whether you're busy doing the things you think you have to do while longing for the things you actually want to do, or simply seeking more intention and groundedness in how you spend your time, this show is for you.If you expect to live another 31 years, you have over a billion seconds left. Hosted by Rebecca Shaddix, Time Billionaires teaches you how to spend that time like the billionaire you already are by transforming those overlooked 90-second to 15-minute "micromoments" throughout your day into purposeful opportunities for more intentional, grounded living.Each 7-15-minute episode combines science-backed insights with practical strategies that busy executives, entrepreneurs, and overwhelmed parents can implement immediately. Through engaging conversations with accomplished professionals, neuroscientists, and behavioral experts, you'll discover how small, intenti
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- 6 days ago7 min
How to Tell if a New Productivity Tool Is Worth Your Time
How do you know if a new productivity tool or decision is actually an improvement over what you’re already doing, or just a distraction? Rebecca shares a simple framework to decide whether a new tool, workflow, or career change is actually going to deliver better results than your current one, and why simple, existing choices often beat new flashy ones. She draws on a recent conversation with Adam Sandell, a doctor and lawyer, and on a very relatable story about spending hours searching for the "right" purchase when an existing one already did the job. In tech, we may call this the “job to be done” framework. Defining the job and outcome we “hire” a product for, and evaluating whether we actually need something new to get the job done well. She unpacks how to spot pseudo-productivity, the kind of busywork that feels like progress but doesn't move you forward, and why replicating what already works is often better than chasing something new. Rebecca explains that before adopting a new tool, it's worth asking whether your current setup already meets the need. The same goes for big decisions: weighing downsides against upsides, instead of reacting to one bad day, leads to clearer, more confident choices. If you've ever struggled with deciding whether to adopt a new AI tool, felt overwhelmed by complicated workflows, or second-guessed a job or life decision, this episode offers practical decision-making strategies you can use right away. What You'll Learn: How to tell whether you need a new tool or whether your current setup already works Why evaluating your existing workflow first beats adding tools like Claude and Gmail before you’ve identified an actual gap How weighing downsides against upsides leads to better career decisions than reacting to a bad day Why the same productivity advice can be great or useless depending on your situation An analogy for thinking about the ways a little discomfort can lead to more meaningful experiences, since the best vacations often come with the worst bathrooms If you want to cut wasted time, stay focused under pressure, and make confident decisions about tools and career moves, this episode gives you practical stories and examples rooted in performance psychology. Timestamps Identifying pseudo‐productivity: choosing simple solutions over needless complexity – 1:03 Contextualizing advice: why “good” or “bad” tips depend on your frame – 1:40 Questioning AI tool adoption vs. existing workflows – 2:45 Evaluating career moves beyond “bad day” decisions – 4:31 Embracing discomfort for more meaningful experiences – 5:04 For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. Chapters - Intro: Time Billionaires Concept - The Leotard Story: Assuming New Problems Need New Solutions - Applying 'Is This Just a Onesie?' to AI Tools - Meeting Adam Sindel: Careers and Downsides - Best Vacations Have the Worst Bathrooms Analogy - Closing Thoughts and Outro
- 1 weeks ago31 min
Effort-Results Bell Curve: The Science of Peak Performance – Adam Sandell
Could working harder be getting you further from your goals? In this episode of Time Billionaires, Rebecca speaks with Adam Sandell, medical doctor, clinical assistant professor at the University of British Columbia, lawyer, author, and speaker, who has worked across medicine and law serving vulnerable and marginalized communities. His rigorous scientific approach to research and frameworks on stress mindset and rest have helped busy professionals improve performance without burning out. They unpack why high achievers can get better results by working less, and how disciplined rest and a few mindset shifts are the key to sustainable productivity. Adam explains that the relationship between effort and results has a peak, and pushing past it leads to diminishing returns. Short, intentional breaks plus a stress-enhancing mindset can improve both performance and happiness. If you've ever struggled with burnout, imposter syndrome, or constant overwhelm, this conversation offers clear frameworks and practical break strategies to boost focus and wellbeing. What You'll Learn: Why pushing past a certain point of effort leads to lower output, and how balanced effort improves results How intentional five-minute micromoments of rest restore energy and focus better than mindless scrolling How seeing stress as helpful instead of harmful builds confidence and reduces anxiety How cognitive behavioral techniques help you spot and challenge the negative thoughts behind imposter syndrome Why regular breaks prevent burnout and improve long-term satisfaction How a growth mindset supports bold career changes and builds professional confidence If you want to boost productivity, reduce burnout, and build more confidence in how you use your time, this episode gives you actionable strategies rooted in performance psychology. Timestamps Why Working Harder Can Weaken Your Results – 00:01:20 Using Microbreaks Wisely – 00:04:03 Using Cognitive Behavioral Techniques for Imposter Syndrome – 00:07:09 Reframing Stress as Helpful for Performance – 00:16:03 Taking Risks and Reinventing Your Career – 00:22:19 Connect with Adam Newsletter: http://www.adamsandell.com/newsletter LinkedIn: https://www.linkedin.com/in/adamsandell/ Substack: https://substack.com/@adamsandell For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Chapters - Intro: Time Billionaires Podcast - Meet Adam Sandel - The Effort-Results Bell Curve - The Power of Micro Breaks - Burnout and Our Judgment of Workload - Imposter Syndrome and Negative Automatic Thoughts - Reframing Thoughts to Change Feelings - Weighing Tasks and Opinions Accurately - We're All Amateurs: Qualifications vs Capabilities - Stress Mindset: Debilitating vs Enhancing - Applying a Stress-Enhancing Mindset - Difficulty as Part of Learning, Not Weakness - Career Pivots: Lawyer to Doctor - Taking Risks and Reinventing Yourself - Brainstorming Alternatives to Escape Stuckness - Rethinking Work-Life Balance - Finding Meaning Despite the Grind - Closing Thoughts and Sign-off
- 2 weeks ago21 min
How to Overcome Perfectionism and Start Creating with Jono Hey
What if a two-minute doodle could help you reduce stress, improve focus, and overcome perfectionism—without adding another task to your to-do list? In this episode of Time Billionaires, Rebecca speaks with Jono Hey, creator of Sketchplanations, author of Big Ideas Little Pictures, and a UC Berkeley PhD. Jono has spent years turning complex ideas from psychology, science, and business into simple visual explanations followed by thousands of readers. Together, they explore how doodling, drawing, and small creative experiments can sharpen focus, spark creativity, reduce anxiety, and help you make progress when perfectionism gets in the way. Jono explains why treating each sketch as a low-pressure experiment, rather than a finished product, makes it easier to learn, build confidence, and develop a sustainable creative habit. He also shares practical techniques for using mind maps to organize your thoughts, manage mental overload, and make better use of short breaks between meetings. If you've ever struggled with perfectionism, creative blocks, mental overload, or finding time for meaningful activities between back-to-back meetings, this conversation offers practical strategies you can put into action in just a few minutes. What You'll Learn How to overcome perfectionism: Why treating each sketch as a small creative experiment, rather than aiming for perfection, speeds up learning and helps you build a lasting creative habit. How doodling can reduce stress and improve focus: How a few minutes of drawing can help you reset your attention and ease anxiety. How to use mind maps for time management: Turn your to-do list into a visual map to spot connections, organize priorities, and close open loops between meetings. How to use feedback to build confidence: Why asking for advice instead of a verdict makes feedback easier to act on. How to solve problems with creative thinking: Use the idea of a third option to move beyond binary thinking and find better solutions to everyday time-management challenges. If you want to overcome perfectionism, improve focus, build creative habits, and make better use of your micromoments, this episode offers practical, drawing-based strategies to help you get started without waiting for the perfect time. Timestamps 00:01:42 — Treating Each Sketch as a Small Creative Experiment00:03:46 — Using Doodling to Reduce Anxiety and Boost Focus00:06:24 — Using Mind Maps to Prioritize and Close Open Loops00:11:59 — Framing Feedback as a Gift to Build Confidence00:24:32 — Finding a Third Option Instead of Binary Thinking Connect with Jono Website: https://sketchplanations.com/ LinkedIn: https://uk.linkedin.com/in/jonohey Instagram: https://www.instagram.com/sketchplanations/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it.
- 3 weeks ago18 min
60 Seconds to Calm Stress and Reduce Anxiety with Kevin Connelly
What if it just took six deep breaths to reset your focus and lower your stress? In this episode of Time Billionaires, Rebecca speaks with Kevin Connelly, a former human trafficking interventionist, who now helps athletes, therapists, first responders, and addiction professionals reduce anxiety and improve performance using intentional breathing. He calls breathwork a high-performance skill, and overcame his own severe depression and insomnia in just ten days using breathwork. Together, they unpack how breathwork can be used for a competitive edge by people in demanding or high-stress jobs, why it’s a little-known high-performance focus skill, and how short breathing resets throughout your day impact your physiology for a stronger sense of control over your time, confidence, and wellbeing. Kevin explains that “coherent breathing,” which involves equal-length inhales and exhales through the nose, uses the same small-stress principle, known as hormesis, that elite athletes rely on to strengthen the body's stress response. If you've ever struggled with overwhelm, burnout, or trouble making decisions under pressure, this conversation offers practical breathing exercises and mindset shifts to help you regain control and boost productivity. What You'll Learn: How coherent breathing calms your nervous system more effectively than shallow chest breathing Why brief, controlled stress from breathwork, known as hormesis, builds resilience the same way it does for elite athletes The difference between nose and mouth breathing for calming versus activating your body How six-second inhales and exhales can reset focus, improve sleep, and reduce overwhelm How brief breath holds can offer benefits similar to cold exposure for recovery and growth after stress If you want immediate stress relief, sharper focus throughout your day, and stronger confidence under pressure, this episode gives you targeted breathwork strategies rooted in neuroscience and performance psychology. Timestamps Overcoming Depression and Anxiety Through Breathwork – 00:01:00 Using a Two-Minute Breathing Reset Between Meetings – 00:04:58 Applying Hormesis to Build Stress Resilience – 00:05:06 Training Breathwork as a High-Performance Skill – 00:13:04 Using Coherent Breathing for Stress Recovery and Addiction Support – 00:16:25 Connect with Kevin Website: https://www.reconnectbreath.com/LinkedIn: https://www.linkedin.com/in/kevin-connelly-3040246/Instagram: https://www.instagram.com/recnnect/Youtube: https://www.youtube.com/@reconnectbreath/videos For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Chapters - Intro and welcome to Time Billionaires - Meeting Kevin Connolly - From depression and addiction to breathwork - Skepticism and the physiology of breathing - Control through breath amid despair - Hormesis and a guided breathing exercise - Nose vs mouth breathing for calm or activation - Post-traumatic growth and leaning into discomfort - Regaining agency through breath control - Agency, control, and micro moments - Breathing as a high-performance skill - Breathwork, decision-making, and addiction research - Reversing the stress response and closing thoughts
- Oct 8, 202613 min
How 30-Second Micropractices Reset Stress and Focus — Eli Susman
What if you could lower stress, sharpen focus, and reset your nervous system in less time than it takes to brew a cup of coffee? In this episode of Time Billionaires, Rebecca sits down with Eli Susman, PhD—psychologist, former Harvard researcher, and author of Micropractice—to reveal how science-backed 30-second habits deliver the same cognitive and emotional benefits as hours of traditional meditation. If you struggle with afternoon energy slumps, constant overwhelm, or chronic burnout, adding an hour-long wellness routine to an already packed calendar isn’t the answer. Eli bridges clinical psychology and practical neuroscience to demonstrate how intentional micromoments—from 20 seconds of self-compassionate touch to micro-bursts of movement—can recalibrate your brain on demand, beat decision fatigue, and transform your relationship with time. In this episode, you’ll discover: The 30-Second Reset: How brief micro-habits replicate the mental clarity and vagal tone benefits of long meditation sessions. Somatic Stress Relief: The science of 20-second self-compassionate touch to rapidly down-regulate cortisol under pressure. Micro-Dosing Movement: How stair sprints or quick push-ups trigger neurochemical shifts that spike alertness and eliminate brain fog. Habit Stacking for Real Life: Practical triggers to seamlessly anchor micropractices into your daily flow (commutes, waiting for calls to connect, or kettle boils). Calm Under Pressure: How micro-dance and physical grounding shake off performance anxiety before high-stakes meetings. Timestamps Eli’s “three breaths” epiphany and the origin of micro practice – 1:47 Self-compassionate touch for 20-second wellbeing boosts – 2:54 Defining micro practices (30 seconds or less) – 3:23 Science-backed deep breathing for calm & focus – 4:17 Micro-dancing & contact improvisation techniques – 8:41 Connect with Eli Website: https://www.micropractice.com/book LinkedIn: https://www.linkedin.com/in/elisusman/ Substack: https://substack.com/@elisusman For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. Chapters - Introduction and Time Billionaires Concept - Meet Dr. Eli Sussman and His Background - From Three Hours to Three Breaths: A Humbling Lesson - Coining 'Micro Practice' and Its Science - Overcoming Skepticism: Examples of Micro Practices - Living in the Other 23.5 Hours - Rethinking Time Management for Real Life - Struggling with Stillness and Trauma - Micro Dancing and Improv as Mindfulness - Identity, Performance, and Letting Go of Judgment - Mindfulness Without Silencing the Mind - Becoming a Person Who Pauses - Closing Thoughts and Outro
- Sep 30, 20265 min
How to Feel More Confident in Conversations and Presentations
In this episode of Time Billionaires, Rebecca draws on her background in performance psychology and leadership development to share how a simple shift in assumption can transform both the challenges you face and the way you connect with others. Rebecca explores how our assumptions shape resilience and interpersonal connection, and why shifting to assume that solutions, and support, are already within reach reframes every problem. This isn't about blind optimism, she explains, but a practical mindset framework that lowers stress and opens the door to creativity. If you've ever struggled with chronic overwhelm, self-doubt before presentations, or draining conflict in relationships, this episode offers actionable strategies for instant clarity and calm. Rebecca also covers: How assuming a solution exists, rather than assuming a problem is unsolvable, changes your stress response in the moment Why believing people already like you, rather than needing to win them over, can lower stress and sharpen focus A simple mindset-shift framework for tackling any obstacle, without grinding through it How the "protagonist test" can break through decision paralysis and spark creative next steps For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. Timestamps The “Behind Mountains, There Are Mountains” Mindset – 0:14 Assuming a Solution Exists to Every Challenge – 0:51 Believing Others Already Like You in Conversations – 1:36 Biochemical Benefits of Positive Assumptions on Focus – 2:00 Applying the Protagonist Test to Generate Next Steps – 4:12 Chapters - Intro: Time Billionaires Concept - Behind Mountains, There Are Mountains - Assuming Connection in Interpersonal Interactions - Biochemical Effects of Positive Assumptions - Applying the Mindset Shift to Your Own Challenges - Building Resilience Through Assumption - The Protagonist Test - Outro and Sign-off
- Sep 23, 202621 min
How to Stop Perfectionism From Wasting Your Time with Fran Hauser — Part 2
How can you create more space in your calendar, protect your energy, and stay productive without burning out? In Part 2 of Rebecca Shaddix’s conversation with Fran Hauser, they explore practical time-management strategies for setting boundaries, avoiding overscheduling, and planning work around your natural energy levels. Fran is the author of the bestselling book “The Myth of the Nice Girl" and the new book “Twenty Minutes Is the New Hour.” She is also a former Fortune 500 President, startup investor and advisor, and owner of Bedford Books. Fran explains how each day moves through three energy rhythms: peak performance, creativity, and restorative time. She shares how to match important tasks to each rhythm instead of forcing yourself to do demanding work when your energy is low. Rebecca and Fran also discuss why hour-by-hour default time blocking can create pressure and contribute to burnout. Fran explains how 10-minute buffers between meetings can reduce anxiety, improve focus, and give you time to reset. She also shares how a “to-don’t” list can help you stop people-pleasing and protect your priorities. If back-to-back meetings leave you drained, you struggle to say no, or your focus disappears in the afternoon, this episode offers a more sustainable way to plan your day. You will learn how to work with your chronotype, remove low-value commitments, and make more intentional choices about your time. What You’ll Learn: How to map tasks to your peak performance, creative, and restorative rhythms Why 10-minute buffers between meetings can reduce stress and improve focus How working with your natural chronotype can improve productivity Why administrative tasks are better suited to periods of lower energy How a “to-don’t” list can help you set boundaries and stop people-pleasing How to remove padded meetings and low-value commitments from your calendar Why asking “What happens if I do not do this?” can expose unnecessary work Listen to learn how to build breathing room into your calendar, protect your energy, and make progress without optimizing for filling every available minute. Timestamps 00:01:19 — Why 10-minute buffers work better than back-to-back meetings00:02:46 — Planning tasks around your three daily energy rhythms00:05:31 — Batching administrative work during low-energy periods00:09:03 — Choosing what you want to do instead of what you should do00:14:48 — Using a “to-don’t” list to set boundaries and stop people-pleasing Connect with Fran Website: https://www.franhauser.com/LinkedIn: https://www.linkedin.com/in/franhauserInstagram: https://www.instagram.com/fran_hauser/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Chapters - Introduction and Podcast Welcome - The 80/20 Rule and Overscheduling - Calendar Padding and Buffer Time - The Three Natural Rhythms of the Day - Fighting Biology with Industrial Time Standards - Working With Your Own Creative Peaks - Cycles, Seasons, and Chronotypes - Owning Your Chronotype at Work - What Do I Want to Do, Not What Should I Do - Slowing Down After the Book Launch - Losing External Validation and Embracing Stillness - Creating Spaciousness in Your Calendar - Fran Hauser-ing Your Calendar - If I Don't Do This, What Happens? - Advice to Your 31-Year-Old Self on People Pleasing - Overestimating Stakes and Saying No - The Holiday Market Story - Closing Thoughts and Sign Off
- Sep 16, 202617 min
Twenty Minutes is the New Hour with Fran Hauser — Part 1
What if some of your productivity habits are actually wasting your time? In this episode of Time Billionaires, Rebecca Shaddix speaks with Fran Hauser, author of The Myth of the Nice Girl and the forthcoming book Twenty Minutes Is the New Hour. Fran is a former Fortune 500 executive, startup investor and advisor, and owner of Bedford Books. Fran explains how four common habits—people-pleasing, perfectionism, procrastination, and padding—can drain your time and lead to burnout. She also shares how a 20-minute mindset can improve focus, reduce overwhelm, and help you make meaningful progress. Not all procrastination is harmful. A short, intentional thinking break can support creative problem-solving and lead to better ideas. The greater time costs often come from overplanning, adding extra time to tasks, and waiting for perfect conditions. Rebecca and Fran also discuss how to take messy action, manage your inner critic, build confidence, and shorten meetings and work blocks. These practical time-management strategies can help you protect your energy and focus on the work that matters most. What You’ll Learn: How to tell the difference between productive thinking time and avoidance Why messy action is often more effective than waiting for perfect conditions How to manage self-criticism and build internal confidence Why 20-minute meetings and work blocks can improve focus and productivity How people-pleasing, perfectionism, and padding waste valuable time Why scheduling time to worry can help reduce stress and prevent burnout How to question long-standing habits and create a more efficient schedule If you struggle with procrastination, perfectionism, people-pleasing, long meetings, or an endless to-do list, this episode offers practical ways to reclaim your time. Listen to learn how small changes can help you work with greater focus, protect your energy, and make progress without burning out. Timestamps 00:01:10 — Productive thinking time versus avoidance procrastination00:06:34 — Overcoming perfectionism through messy action00:10:05 — Building confidence and managing your inner critic00:14:34 — Using the 20-minute mindset for meetings and projects00:18:31 — Identifying padding as a hidden time thief Connect with Fran Website: https://www.franhauser.com/twentyminutes LinkedIn: https://www.linkedin.com/in/franhauserInstagram: https://www.instagram.com/fran_hauser/ For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. And if you liked the show, subscribe to follow it. Chapters - Intro: Time Billionaires and Guest Fran Hauser - The Four Time Thieves: Procrastination and Perfectionism - Precrastinating and the Illusion of Control - Internal Psychological Safety - Proportional Effort vs Perfectionism - The 20 Minute Mindset - Optimizing Time and Acceptable Misses - Padding: The Fourth P and the Bookstore Story - Closing Thoughts and Pareto Principle
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About Time Billionaires: Mindset and Time Management for Work & Life
Time Billionaires is the podcast for high-performing professionals who know they could be getting more out of life. Whether you're busy doing the things you think you have to do while longing for the things you actually want to do, or simply seeking more intention and groundedness in how you spend your time, this show is for you.If you expect to live another 31 years, you have over a billion seconds left. Hosted by Rebecca Shaddix, Time Billionaires teaches you how to spend that time like the billionaire you already are by transforming those overlooked 90-second to 15-minute "micromoments" throughout your day into purposeful opportunities for more intentional, grounded living.Each 7-15-minute episode combines science-backed insights with practical strategies that busy executives, entrepreneurs, and overwhelmed parents can implement immediately. Through engaging conversations with accomplished professionals, neuroscientists, and behavioral experts, you'll discover how small, intenti
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