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  • 254. How to Break Habits That Are No Longer Serving You | Claudia Garbutt

    254. How to Break Habits That Are No Longer Serving You | Claudia Garbutt
    2023/07/11

    Success and wellbeing are not mutually exclusive! To live the best version of your life, you need to start by changing your mindset so that you can break the habits that are no longer serving you. Our guest this week, Claudia Garbutt, has felt the most extreme negative consequences of putting health and wellbeing on the backburner. In this episode, she shares the story of how she transformed her life by actively formulating success habits.


    Meet Claudia Garbutt:

    Claudia Garbutt is a molecular biologist turned mindset and high-performance coach who teaches ambitious, mission-driven entrepreneurs the fundamental mechanisms at the intersection of physiology and psychology that drive human behaviour, achievement and wellbeing. She’s also the host of the Wired For Success podcast where she talks about all things science, self-development & entrepreneurship that help entrepreneurs build million-dollar businesses without sacrificing their health, relationships, or happiness.


    Episode Highlights:

    • You can be hugely successful without sacrificing your health and happiness. To do this requires understanding what systems and habits are helping you and which ones are hurting you (and eliminating the latter from your life!). [01:48]

    • “Don’t believe everything you think.” Your mindset is the most important element to nurture when it comes to changing your habits (and improving your life as a result). [14:30]

    • Figure out what your golden habit is. For Claudia, it’s running. Engaging regularly in an activity that calms down your system and clears your head will allow you to do your best work. [19:21]

    • To introduce a new habit into your routine, engage in habit stacking. For example, Claudia uses her last sip of her morning coffee as a cue to getting ready to go for a run. [27:11]


    Resources Mentioned:

    • ⁠Atomic Habits by James Clear


    Follow Claudia:

    • Instagram
    • Website
    • Podcast


    Follow Will Moore to #gamifyyourhabits:

    • ⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠
    • ⁠⁠⁠⁠⁠⁠Podcast⁠⁠⁠⁠⁠⁠
    • ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠
    • ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠


    Will's #1 mission in life is to help you GAMIFY YOUR LIFE by replacing your failure habits with success habits in the FIVE CORE areas of your life scientifically linked to happiness.

    Sign up for the newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/contact⁠⁠⁠⁠⁠⁠⁠⁠⁠

    Follow the success stories: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/success-stories/⁠⁠⁠⁠⁠⁠⁠⁠⁠


    What's your core score? Take the FREE Life Evaluator Quiz to see where you currently stand in the 5 Core areas of life scientifically tied to happiness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/quiz⁠⁠⁠


    Send in a voice message: https://podcasters.spotify.com/pod/show/5corelife/message

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    37 分
  • 253. The Least Expected Skills of Successful People | Mauro Porcini

    253. The Least Expected Skills of Successful People | Mauro Porcini
    2023/07/04
    We overthink productivity skills. You might think you need different skills to lead at work than you do to stay consistent at the gym. But really, being more productive is just practicing the same skills in many different contexts. You cannot compartmentalize yourself. The way you build your habits needs to align and fit with all the worlds you play in. Successful people have unexpected skills, not because they’re doing anything ridiculously creative - but because they’re sticking to the basics. What are these skills, and how can they be applied in your own life or business? Meet Mauro Porcini: Mauro is the first-ever Chief Design Officer at PepsiCo and was formerly the first ever Chief Design Officer at 3M. He believes in human centricity in business and talks about how personal and professional habits and traits should mirror one another. His book, The Human Side of Innovation, reveals 24 overlooked skills that innovators strive towards. He discusses his experiences at two of the world's largest corporations and how he introduced new methodologies to drive business growth and innovation. What We Discussed: (00:25) Who is Mauro Porcini? (04:56) What makes great people, great? (13:12) Least expected traits of successful people (17:09) Kindness fuels productivity (23:26) The habit overlap (30:00) Chasing false happiness (34:12) The Schwarzenegger ethic (39:31) Making your philosophies contagious Episode Highlights: You probably never thought of it that way before, but kindness is a skill that makes you more productive. How does it help? Nobody wants to help jerks, but most people are happy to help kind people. When you’re someone who is kind, you build bridges, you bring people together, and you spread trust in teams. [16:48]Lack of kindness = invisible inefficiency. Where there is no kindness, there are bottlenecks, projects that go nowhere, deadlines that are inexplicably missed, frustration. Lack of kindness trickles down and big companies are oblivious to it. Organizations built on kindness are naturally more productive. [18:55]Arnold Schwarzenegger transitioned from bodybuilding, to acting, to politics - but really, he kept doing the same thing. He kept staying hungry and was consistently committed no matter what his goal was. He exemplified his father’s instruction “if you’re not useful, get out of the way”. [34:12]In the beginning, you need discipline for your habits but soon enough they become automatic behaviors. All you have to do is get through the front-loaded work. [46:23] Resources Mentioned: The Human Side of Innovation: The Power of People in Love with People by Mauro PorciniArnold Schwarzenegger DocumentaryInfinite Game Talk by Simon Sinek Follow Mauro Porcini: WebsiteLinkedInIn Your Shoes With Mauro Porcini Follow Will Moore to #gamifyyourhabits: ⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠ Will's #1 mission in life is to help you GAMIFY YOUR LIFE by replacing your failure habits with success habits in the FIVE CORE areas of your life scientifically linked to happiness. Sign up for the newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/contact⁠⁠⁠⁠⁠⁠⁠⁠ Follow the success stories: ⁠⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/success-stories/⁠⁠⁠⁠⁠⁠⁠⁠ What's your core score? Take the FREE Life Evaluator Quiz to see where you currently stand in the 5 Core areas of life scientifically tied to happiness: ⁠⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/quiz⁠⁠ Send in a voice message: https://podcasters.spotify.com/pod/show/5corelife/message
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    48 分
  • 252. Why Fun is a Core Driver of Motivation and Happiness | Yu-kai Chou

    252. Why Fun is a Core Driver of Motivation and Happiness | Yu-kai Chou
    2023/06/27
    “If you see your life as a game, then everything feels different.” Today, Yu-kai Chou (Author & Founder of The Octalysis Group & Metablox) joins us to talk about why fun is an important part of gaining motivation, creating long-lasting habits, and achieving greater happiness. He breaks down the 8 core drivers of motivation, which you can use to maintain momentum and stay engaged with your healthy habits (for the long run). Sorry, but hope and willpower have no place here. Tune in to learn how gamification can help you move the needle! Meet Yu-kai Chou: Yu-kai Chou is an Author and International Keynote Speaker on Gamification and Behavioral Design. He is the Author of Actionable Gamification and the Founder of The Octalysis Group as well as Metablox. His design work has empowered over 1 Billion users’ experiences and was rated #1 among the “Top 100 Gamification Gurus” in the world. Yu-kai was also Chief Experience Officer in Decentral, working with Ethereum Cofounder Anthony Di Iorio, as well as Head of Creative Labs/Digital Commerce for HTC, pioneering VIVE VR and the Metaverse. Episode Highlights: Yu-kai’s game objective is creating the most impact possible while having fun. If you’re not having fun, why are you doing it? (04:40) You will become truly successful when you’re doing what you love on a regular basis. (10:03) The 8 core drivers of motivation in Yu-kai’s Octalysis Framework: Epic Meaning & Calling, Development & Accomplishment, Empowerment of Creativity & Feedback, Ownership & Possession, Social Influence & Relatedness, Scarcity & Impatience, Unpredictability & Curiosity, and Loss & Avoidance (12:38) As long as you feel like you’re progressing, you’ll stay motivated. Once you lose a sense of progression, your motivation can decrease. (17:21) One of the most effective ways to maintain momentum (or a habit) is keeping a streak. Creating a streak is not about how well you do at your habit, it’s about how consistent you are. Streaks train your brain to check in every day, otherwise you lose the momentum. To avoid burnout/frustration from losing a streak, build a vacation/rest day into it! (31:52) Happiness is growth, but it’s also balance. Happiness is not all about money and career, it requires a holistic approach where you work on your physical health, mindset, emotional health, relationships, and more. What current habits do you have in each of these that aren’t helping you? How can you replace them with different habits and gamify them to achieve greater happiness in life? (41:10) Resources Mentioned: Actionable Gamification Yale Happiness Course The World Happiness Report Forest app Outliers Principles Atomic Habits Follow Yu-kai: Website LinkedIn Twitter Follow Will Moore to #gamifyyourhabits: ⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠Podcast⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠ Will's #1 mission in life is to help you GAMIFY YOUR LIFE by replacing your failure habits with success habits in the FIVE CORE areas of your life scientifically linked to happiness. Sign up for the newsletter: ⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/contact⁠⁠⁠⁠⁠⁠⁠ Follow the success stories: ⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/success-stories/⁠⁠⁠⁠⁠⁠⁠ What's your core score? Take the FREE Life Evaluator Quiz to see where you currently stand in the 5 Core areas of life scientifically tied to happiness: ⁠⁠⁠⁠⁠⁠⁠https://mooremomentum.com/quiz⁠ Send in a voice message: https://podcasters.spotify.com/pod/show/5corelife/message
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    53 分
  • 251. Build Success Habits by Getting Clear on What YOU Want | Chris Pallatroni

    251. Build Success Habits by Getting Clear on What YOU Want | Chris Pallatroni
    2023/06/20
    “The prelude to a habit is clarity.” In this episode, Chris Pallatroni (Founder of The Standard) joins us to talk about the keys to building sustainable, transformative success habits. From spending time getting clear on what you really want to not overthinking your commitments to prioritizing self-care to becoming your biggest advocate, the wealth of knowledge that Chris shares (and the passion with which he shares it) will leave you feeling ready to get out into the world and create the life you deserve to be living! Meet Chris Pallatroni: Chris is a remarkable individual known for his simplicity and unwavering focus. He understands the importance of self-care, recognizing that by taking care of himself, he can better serve others. With a loving wife by his side and two wonderful boys, Chris cherishes his role as a dedicated family man. In addition to his family commitments, Chris is a driven entrepreneur. His sights are set on creating the next big thing, The Standard, where he aims to make positive transformation in mental health and wellness as easy as possible for people. Episode Highlights: Rather than focusing solely on your end goals, enjoy the journey of building and growing your business! You will be a more energized and focused entrepreneur if you prioritize your mental health by getting enough sleep, exercising often, eating well, and spend time with your loved ones. [07:00] When building habits, don’t overthink them! There will be countless times when you don’t want to to something you should be doing, but once you’ve made a commitment, don’t entertain any thoughts about breaking it; just do it! [13:13] Don’t let other people’s dreams influence your decisions. The key to building habits is to be clear about what YOU want. To do this, Chris recommends spending time by yourself and reflecting regularly on your actions to ensure you are doing the things that are leading you in the direction you want to be going. [21:01] The way you talk to yourself matters! We have so many thoughts running through our minds everyday and most of them are slightly biased towards negativity and disproportionately focused on ourselves. One of the biggest gifts you can give yourself is to reframe those thoughts, understand that most of them aren’t true, and start talking to yourself with love and compassion. [33:43] Don’t underestimate the importance of your external environment. The places where you spend your time and the people who you surround yourself with will be instrumental in helping you reach your full potential. [39:31] Resources Mentioned: ⁠Atomic HabitsThe Top Five Regrets of the DyingThe Science of Well-BeingTiny HabitsHow to Win Friends and Influence PeopleNever Split the DifferenceThe Energy Bus Follow Chris: LinkedInInstagramWebsite Follow Will Moore to #gamifyyourhabits: ⁠⁠⁠Website⁠⁠⁠⁠⁠⁠Podcast⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠ Will's #1 mission in life is to help you GAMIFY YOUR LIFE by replacing your failure habits with success habits in the FIVE CORE areas of your life scientifically linked to happiness. Sign up for the newsletter: ⁠⁠⁠⁠⁠⁠https://mooremomentum.com/contact⁠⁠⁠⁠⁠⁠ Follow the success stories: ⁠⁠⁠⁠⁠⁠https://mooremomentum.com/success-stories/⁠⁠⁠⁠⁠⁠ What's your core score? Take the FREE Life Evaluator Quiz to see where you currently stand in the 5 Core areas of life scientifically tied to happiness: ⁠⁠⁠⁠⁠⁠https://mooremomentum.com/quiz⁠
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    53 分
  • 250. The Importance of Fun: Playful Rebellion | Gary Ware

    250. The Importance of Fun: Playful Rebellion | Gary Ware
    2023/06/06

    If you are one of the many people eating lunch at your desk and working too many hours a day, this episode is going to change your life! Today’s guest, Gary Ware, is an advocate for the importance of fun; not only does incorporating play into your life make you happier and healthier, it actually makes you better at what you do! Tune in today to hear how to rebel against the idea that work and play don’t mix and turn your world into a playground!


    Meet Gary Ware:

    Gary Ware, the Founder of Breakthrough Play, is a corporate facilitator, keynote speaker, certified coach, and author of the book Playful Rebellion. Gary has over 14 years of experience in the corporate world, where he has held various leadership positions. Gary also comes with nearly a decade of experience as a performer in improvisation theatre. After experiencing burnout in his pursuit of success and happiness, he realized that what was missing was play! Gary now uses the power of applied improvisation and other playful methods to assist people in unlocking creativity, confidence, and better communication.


    Episode Highlights:

    • Don’t conflate hard work and burnout. Work can be hard, but it shouldn’t lead to burnout. The core concept of Gary’s book, Playful Rebellion, is that we need to learn to see work “as a playground rather than a proving ground.” [01:34]
    • Set time aside every day for play. For example, after each meeting you have during the course of your work day, block out ten minutes in your calendar to dance, read a book, play with legos, or whatever works for you! When you get back to work, you will find that you are much more engaged and productive. [03:43]
    • Mezzo-rest (as opposed to micro-rest) occurs when you take more than just a short break from your work to do something creative. Research has shown that people who have hobbies outside of work are more successful than those who don’t. [09:26]
    • Celebrate your failures! If you’re not making mistakes, you’re probably not pushing any boundaries, which probably means you aren’t growing. So, embrace your failures because they are a sign of growth. [16:57]
    • Find allies on your Playful Rebellion journey. These are the people who will play with you in the workplace, support you during challenging times, and make your working world lighter, brighter, and more fun. [25:52]


    Resources Mentioned:

    • The Fun Habit by Mike Rucker
    • The Science of Wellbeing
    • Ferris Bueller’s Day Off
    • Todoist
    • SuperBetter by Jane McGonigal


    Follow Gary:

    • Instagram
    • Website
    • Playful Rebellion


    Follow Will Moore to #gamifyyourhabits:

    • ⁠⁠Website⁠⁠
    • ⁠⁠Podcast⁠⁠
    • ⁠⁠TikTok⁠⁠
    • ⁠⁠Instagram⁠⁠


    Will's #1 mission in life is to help you GAMIFY YOUR LIFE by replacing your failure habits with success habits in the FIVE CORE areas of your life scientifically linked to happiness.

    Sign up for the newsletter: ⁠⁠⁠⁠⁠https://mooremomentum.com/contact⁠⁠⁠⁠⁠

    Follow the success stories: ⁠⁠⁠⁠⁠https://mooremomentum.com/success-stories/⁠⁠⁠⁠⁠


    What's your core score? Take the FREE Life Evaluator Quiz to see where you currently stand in the 5 Core areas of life scientifically tied to happiness: ⁠⁠⁠⁠⁠https://mooremomentum.com/quiz⁠
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    27 分
  • 249. Building the Habits of Discipline and Consistency | Daniel Mangena

    249. Building the Habits of Discipline and Consistency | Daniel Mangena
    2023/05/30

    Nothing worth having in life comes easy. In this episode, abundance expert Daniel Mangena is here to talk about how continuously working on yourself, focusing on what you’re good at, building the habits of discipline and consistency, and not taking life too seriously are the keys to an abundant life. Whether you are an entrepreneur, a business owner, a business operator, or an employee, you’re going to face challenges in your career and this episode is a reminder that our failures do not define us and there is always more to learn!


    Meet Daniel Mangena:

    Daniel Mangena is a successful entrepreneur, best-selling author, podcast host of Do it with Dan and Beyond Success, a life & business transformation coach, and an international public speaker who is known for programs and content that take clients and students to next level living. He has helped thousands of people across the globe achieve wealth mastery and truly abundant lives. Featured on CNN, CBS, FOX, the Jack Canfield show, and in Forbes and Entrepreneur magazines, Daniel’s mission is to spread his teachings worldwide with the intention to “spearhead an evolutionary uplift in universal consciousness by awakening people to the importance of their unique role and enabling them to manifest their dream life”.


    Episode Highlights:

    • Everybody has different strengths and weaknesses. Don’t let society “job shame” you into doing something that doesn’t suit your skill set. Tap into your true self because that’s where the magic happens. [05:10]
    • Whatever career path you choose, it is going to come with its fair share of challenges. So, being disciplined enough to push through the lows is one of the most valuable habits to master. This can be done through the practice of putting space between your desire and your experience. [10:14]
    • Every person you interact with and every experience you have holds opportunities for learning if you are willing to embrace them. It’s impossible to know everything; we are all always works in progress, so invest in your personal development! [16:27]
    • Don’t take life too seriously. Whenever Daniel makes mistakes (which we all do), he reminds himself that no mistake he can make is the end of the world and removes the “emotional charge from it” and inspires him to keep going. [26:52]
    • It doesn’t matter what anyone else says or thinks about you. If anyone is spending their time focusing on you in a negative way rather than working on improving themselves, they aren’t worth worrying over. [29:35]


    Follow Daniel:

    • Website
    • Instagram
    • Do It With Dan Podcast


    Follow Will Moore to #gamifyyourhabits:

    • ⁠Website⁠
    • ⁠Podcast⁠
    • ⁠TikTok⁠
    • ⁠Instagram⁠


    Will's #1 mission in life is to help you GAMIFY YOUR LIFE by replacing your failure habits with success habits in the FIVE CORE areas of your life scientifically linked to happiness.

    Sign up for the newsletter: ⁠⁠⁠⁠https://mooremomentum.com/contact⁠⁠⁠⁠

    Follow the success stories: ⁠⁠⁠⁠https://mooremomentum.com/success-stories/⁠⁠⁠⁠


    What's your core score? Take the FREE Life Evaluator Quiz to see where you currently stand in the 5 Core areas of life scientifically tied to happiness: ⁠⁠⁠⁠https://mooremomentum.com/quiz⁠
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    37 分
  • 248. Gamify Your Fear | Edward Ashley Latimore

    248. Gamify Your Fear | Edward Ashley Latimore
    2023/05/23

    Gamify your fear, simplify your life, and improve your health! We can’t do anything about our past, but we do have the power to design a better future for ourselves. Ed Latimore was raised by a single mother in a poverty-stricken, violence-filled neighborhood, but he didn’t let this dictate the course of his life. Ed is proof that through hard work, determination, good decision making (and a little bit of luck), we are all capable of achieving greatness.


    Meet Ed Latimore:

    Ed Latimore is a former professional heavyweight boxer, a competitive chess player, and a bestselling author. Ed’s writing focuses on self-development, realizing your potential, and sobriety - all of which he approaches from his personal experience of overcoming poverty and addiction.


    Episode Highlights:

    • Holding onto resentment won’t improve your life. If you were raised in a broken home, don’t blame anyone for that because you can’t change it. Instead, focus on what you can change: your attitude, your environment, the people you spend your time with, and the way you treat others. [14:42]

    • Age is just a number! If you look after your body and your mind, you can extend your mental and physical “prime” by many, many years. [33:13]

    • The more organized you are, the more you can get done in less time. Stop wasting time because you don’t have the organizational systems in place! [39:28]

    • Before making decisions, consider the worst possible outcome and whether or not you are willing to suffer through it if it happens. [40:09]

    • Simplify your life as much as possible. Don’t be afraid to cut out the things (and the people) that are costing you your happiness. [40:09]


    Follow Ed:

    • Website
    • Instagram
    • Twitter
    • LinkedIn
    • Facebook
    • YouTube


    Resources Mentioned:

    • Addiction and Identity [Ted Talk]
    • KonMari


    Follow Will Moore to #gamifyyourhabits:

    • Website
    • Podcast
    • TikTok
    • Instagram


    Will's #1 mission in life is to help you GAMIFY YOUR LIFE by replacing your failure habits with success habits in the FIVE CORE areas of your life scientifically linked to happiness.

    Sign up for the newsletter: ⁠⁠⁠https://mooremomentum.com/contact⁠⁠⁠

    Follow the success stories: ⁠⁠⁠https://mooremomentum.com/success-stories/⁠⁠⁠


    What's your core score? Take the FREE Life Evaluator Quiz to see where you currently stand in the 5 Core areas of life scientifically tied to happiness: ⁠⁠⁠https://mooremomentum.com/quiz
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    50 分
  • 247. Achieving Self Betterment Through Overcoming Adversity | Aaron Baker

    247. Achieving Self Betterment Through Overcoming Adversity | Aaron Baker
    2023/05/09

    Because our lives are so comfortable and insulated, it’s not often that modern day humans are forced to deal with real adversity. But when we take ourselves out of our comfort zones, that’s where the self-betterment magic happens! Tune in today to hear how Aaron Baker turned what could have been the worst thing to ever happen to him into an adventure he is immensely grateful for.


    Meet Aaron Baker:

    Aaron is a husband, father, athlete, author, keynote speaker, and ambassador for spinal cord injury. He has spent over two decades rebuilding his body and redefining his life from complete paralysis. Through my adversity, he discovered a profound purpose and a deep passion for empowering others to live the highest version of themselves.


    Episode Highlights:

    • Every challenge can be turned into something positive. When Aaron Baker broke his neck, he was given a very grim prognosis, but he showed the world how powerful human beings can be when we give something our best effort! [03:40]

    • Adversity pushes us to become the highest versions of ourselves. Our modern lives are too comfortable; we need to seek out challenges in order to really reach our full potential. [06:25]

    • To determine what really matters to you, think about what you want people to say about you at your funeral. Then do the work to ensure that people do one day say those things about you. [12:28]

    • Make your health a priority! Aaron has made his body his business, but even if you don’t want to do that, your body still deserves to be looked after to the best of your abilities. [20:00]

    • Practice gratitude everyday. There is always going to be something more to want but one of the biggest gifts you can give yourself is to appreciate what you already have. [23:51]

    • Aaron’s BASICS methodology: breath, attention, surrender, inspiration, choice, share. Use these as the foundational principles for creating the life of your dreams. [27:31]


    Follow Aaron:

    • Website
    • Instagram
    • Facebook


    Resources Mentioned:

    • The Rebellious Recovery by Aaron Baker
    • The Science of Well-Being
    • The Rise of Superman


    Follow Will Moore to #gamifyyourhabits:

    • ⁠Website⁠
    • ⁠Podcast⁠
    • ⁠TikTok⁠
    • ⁠Instagram⁠


    Will's #1 mission in life is to help you GAMIFY YOUR LIFE by replacing your failure habits with success habits in the FIVE CORE areas of your life scientifically linked to happiness.

    Sign up for the newsletter: ⁠⁠https://mooremomentum.com/contact⁠⁠

    Follow the success stories: ⁠⁠https://mooremomentum.com/success-stories/⁠⁠


    What's your core score? Take the FREE Life Evaluator Quiz to see where you currently stand in the 5 Core areas of life scientifically tied to happiness: ⁠⁠https://mooremomentum.com/quiz
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    31 分