Stress is going to show up if you are doing anything that matters. The real question is whether it turns you into a sharper, healthier version of yourself or whether it drags you into dread, overthinking, and burnout.

You will leave today's podcast episode with a 5-step emotional regulation and stress management toolkit to become more resilient, improve your performance under stress, and recover better while you climb.

Subscribe to Change Wired Podcast, share this with someone who needs steadier nerves, and leave a review if it helps.

What is one stress trigger you want to turn into a challenge you handle well this week?

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Brought to you by Angela Shurina

Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Monday motivation is one of the most expensive lies we buy.

It feels like a reset, a clean slate, a brand new you, but nothing about your skills, schedule, or stress load upgrades overnight. So when reality hits, the plan collapses and we wonder what is wrong with us.

I walk through the behavioral science behind the fresh start effect and explain the missing piece: psychology can spark action, but it does not create capacity.

We get practical about what actually works for sustainable behavior change and habit formation.

Then we zoom in on sleep.

As an executive coach and certified sleep coach, I see the same three mistakes again and again with leaders and high performers: they never make a real decision to prioritize sleep, they do not create systems that protect bedtime, and they unknowingly work against their biology. We talk about sleep hygiene and circadian rhythm basics that change everything, including bright light at night and melatonin suppression, late meals, alcohol close to bedtime, caffeine timing, bedroom temperature, late workouts, and stressful tasks that keep your brain switched on.

If you want better sleep quality, stronger recovery, and high performance that does not burn you out, hit play.

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What is the one habit you keep restarting every Monday?

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Brought to you by Angela Shurina

Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

That quiet, persistent thought, “My life is pretty good, but something is missing,” can be one of the most useful signals you get.

I’m unpacking why that feeling so often comes from a values gap: what you truly care about versus what your days repeatedly look like. When our priorities shift over the years, we can keep living by an old internal scorecard without realizing it, then wonder why motivation drops and dissatisfaction creeps in.

I share a personal story about growing up in Russia celebrating Space Day, and why mission and impact resonate more deeply for me than belonging or tradition. From there, I walk through a values bridge assessment I used after reading Becoming You and how it clarifies both conflicts and harmonies in your values.

To make this real in daily life, I also give you a structured weekly reflection you can do in about 20 minutes. You’ll review wins and gratitude, extract lessons from setbacks, identify the 20% that drives results, name distractions, check health and autonomy, and plan a week that better matches your long-term goals.

If you want more meaning, fulfillment, and alignment without copying someone else’s happiness formula, listen now, share it with a friend who feels stuck, and subscribe and leave a review so more people can find the show.

The Values-Bridge Assessment
The Weekly Reflection Template

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Brought to you by Angela Shurina

Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Fulfillment is not a prize you earn by checking the right boxes. It is a feeling that shows up when your life matches who you actually are.

We use a simple idea to guide the whole conversation: imagine a Venn diagram where one circle is your values and the other circle is how you live day to day. The overlap is peace, meaning, and that grounded sense of “my life fits me.”

We walk through practical values discovery exercises you can do with a notebook in under an hour.

When you know your highest values, your decisions get simpler, your goals get cleaner, and the way you spend your time starts supporting the life you want to live.

Listen, do the exercises, and share this with someone you care about.

The Values Bridge Test

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Brought to you by Angela Shurina

Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Your aspirations to wake up or go to bed on time aren’t failing because you’re “undisciplined” or broken.

Most of the time, your attention is simply getting pulled by whatever is loudest in the moment - the real engine behind the intention-action gap and the knowing-doing gap.

You'll learn about practical, behavior change tools used in coaching and backed by behavioral science, including motivational salience: you don’t do what’s most important to you, you do what you pay attention to.

We talk about designing cues and triggers that make good habits memorable and important enough for you to actually do them.

If you’re trying to improve sleep quality, build a morning routine, stay consistent with mindfulness, or finally become the person who writes and journals, this is a simple framework that will help.

Subscribe for more tools like this, share this with one person who needs it, and leave a review so more people can close the gap and follow through.

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Brought to you by Angela Shurina

Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

AI keeps promising to save us time, but a funny thing happens when our tools get faster: our lives often get busier, not freer.

We start with a simple idea: without intention, extra capacity doesn’t become rest, health, better relationships, or meaningful hobbies. It turns into more output and more complexity.

The heart of sustainable success, fulfillment, and burnout prevention: designing your life on purpose instead of defaulting into what technology, culture, and convenience push you toward.

Then we get practical with 2 tools I use in coaching: Time Budgeting and Focus Filter.

If you’re ready for clearer priorities, stronger boundaries, and better time management in an AI productivity era, press play and do the exercise with us.

Subscribe for more, share this with someone who’s been running on “more,” and leave a review so more listeners can find Change Wired Podcast.

Time Budgeting Worksheet to copy

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Brought to you by Angela Shurina

Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Most people fail to achieve long-term goals because their goals stay foggy, vague, not deconstructed, sequenced, selected and kept accountable.

Achievement that lasts has very little to do with talent and everything to do with the process.

When “get healthy,” “become a better leader,” or “grow my business” is still a blurry vision, it’s almost impossible to know what to do on any day, let alone what to track, what to practice, and what to improve. And how to put the whole thing together.

I walk you through one of the most fundamental coaching skills I use with clients: deconstruction (goal decomposition). We take any complex goal and break it into smaller, defined milestones and trainable subskills you can act on today. I ground it with a practical health example using the big four pillars of well-being: sleep, nutrition, exercise, and stress management, plus the real subskills inside nutrition like meal planning, protein, hydration, and emotion regulation.

Then I bring in Tim Ferriss’s DISSS learning framework: Deconstruction, Selection, Sequencing, and Stakes. We talk about the 80/20 rule (Pareto principle) so you focus on the few actions that create the biggest return, how to sequence skills so you’re not “building a tabletop with no legs,” and why stakes and accountability are the difference between ideas and results. I also share how to use AI tools like ChatGPT or Claude to identify components, prioritize the high-leverage pieces, and draft a plan you can schedule and measure.

If you want better goal setting, skill building, and a simple system for personal growth that actually works in real life, hit play and share it with someone who needs it.

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Brought to you by Angela Shurina

Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

If you’ve ever said “I eat pretty healthy, so why isn’t this working?” this one is for you. But it also goes a lot beyond weight loss attacking unhelpful beliefs that keep you stuck in other areas of your life.

I’m pulling back the curtain on the hidden reason so many nutrition plans fall apart: not a lack of willpower, but a handful of beliefs that quietly sabotage consistency, calorie balance, and long-term results.

I walk through my own winding health journey, years of experimenting with vegan, low carb, keto, carnivore, juice cleanses, fasting, and other popular protocols. Some of it worked briefly, then something would break: energy, mood, sleep, or sustainability. The turning point came when I stopped chasing gurus and started leaning into science-based nutrition, the boring but powerful fundamentals that stay consistent across time. We talk energy balance, how calories actually drive weight trends, and why food quality still matters through essential nutrients like protein, fiber, fats, vitamins, and minerals.

Then we get tactical with 3 common calorie beliefs I see in coaching again and again that keep my clients stuck on their health and fitness journey.

The goal is sustainable health, better body composition, and a calmer relationship with food built on scientific research, not hope, gurus and "magical approaches".

If this helps, subscribe, share it with a friend who’s stuck, and leave a review so more people can find a practical path to lasting change.

Text Me Your Thoughts and Ideas

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Brought to you by Angela Shurina

Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant