Decide Your Legacy
130 episodes - English - Latest episode: 4 days ago -Are you ready to take the steps necessary to thrive? Join us every episode as host Adam Gragg discusses what is holding us back and how to move forward with purpose, along the way developing healthy relationships and navigating life transitions while overcoming fear, stress and anxiety. Adam is a family therapist, mental health professional and life coach helping individuals and organizations find the transformational clarity that unleashes hope. Live the life you want, the legacy you decide.
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Episodes
#114: Have Unforgettable Conversations
April 24, 2024 08:00 - 26 minutes - 24.4 MBToday we will delve into the profound importance and transformative potential of having unforgettable conversations. Drawing from a personal experience of reconnection with old friends, I illustrate how engaging, meaningful dialogue can strengthen relationships and foster deep connections after years of distance. We will detail three essential strategies to make every interaction memorable: letting go of outcomes, focusing on the other person, and coming equipped with a list of mean...
#113: Life Balance is Possible
April 16, 2024 08:00 - 22 minutes - 21 MBToday, I want to share my conviction that life balance is key to success and happiness. This episode revolves around understanding the life wheel for consistent self-assessment across seven crucial life areas. I unpack three critical secrets to living a balanced life: redefining life balance with healthy, realistic expectations, the importance of getting organized to avoid distraction, and the power of trusting your gut to guide life decisions. We will aim to inspire one another to ...
#112: Life Balance Self-Assessment
March 27, 2024 08:00 - 25 minutes - 23.3 MBToday we are going delve into the often misunderstood concept of life balance. We are going to challenge the common belief that life balance is unattainable, proposing instead a realistic approach to achieving it. We will discuss the seven essential areas of life: spiritual, family, health and self-care, intellectual, social and fun, career and business, and financial. By sharing personal stories and engaging with the struggles I face, I aim to demonstrate the importance of assessin...
#112: Life-Balance Self-Assessment
March 27, 2024 08:00 - 25 minutes - 23.3 MBToday we are going delve into the often misunderstood concept of life balance. We are going to challenge the common belief that life balance is unattainable, proposing instead a realistic approach to achieving it. We will discuss the seven essential areas of life: spiritual, family, health and self-care, intellectual, social and fun, career and business, and financial. By sharing personal stories and engaging with the struggles I face, I aim to demonstrate the importance of assessin...
#111: Keys to Building Trust [Re-broadcast]
March 20, 2024 08:00 - 26 minutes - 36 MBToday on the Decide Your Legacy podcast we are going to dive into the topic of building trust. Drawing from my experiences working with fatherless kids and men in prison, I reflect on the stark reality of fatherlessness among the incarcerated and its impact on trust. We will discuss the seven pivotal keys to nurturing trust: nurturing self-trust, mitigating overthinking, championing consistency, enhancing predictability, valuing actions over words, embracing vulnerability, and commi...
#110: Why You Need Accountability
March 13, 2024 08:00 - 29 minutes - 27.4 MBI'm thrilled to take you through a journey of understanding the critical role of accountability in personal growth and self-improvement. From the release of my new course, Shatterproof Yourself, to overcoming personal challenges with nicotine addiction, I share firsthand the transformative power of having accountable relationships in our lives. I'll share four compelling reasons why accountability is indispensable - it helps us think, feel, and act better, and accelerates our change...
#109: How to Relax
March 06, 2024 09:00 - 28 minutes - 26.6 MBToday, we're unpacking a question close to my heart and crucial for our mental health—how do we relax? Inspired by a client's struggle with finding calm in the chaos, we delve deep into the art of relaxation. Together, we explore the significance of engaging with others, the transformative power of letting go, and the pivotal role of choosing productive distractions. Furthermore, I demystify mindfulness and distinguish between functional and dysfunctional ways to unwind. I also shar...
#108: Transformative Power of Mentoring (w/ David Riffel)
February 28, 2024 09:00 - 49 minutes - 45.8 MBIn this episode we will dive into the profound impact of mentoring. Special guest David Riffel, executive director of Mentoring Warriors, joins me to share his inspiring story from facing a life-threatening health scare to founding a non-profit focused on mentoring young men. David unfolds the significance of 'father wounds', the necessity of being a safe and trustworthy mentor, and the mutual growth both mentor and mentee undergo. Together, we explore the challenges of fatherhood, ...
#107: The Impact of Facing Past Trauma
February 23, 2024 09:00 - 28 minutes - 26.4 MBOn this episode, host Adam Gragg discusses the importance of dealing with past trauma. He highlights how individuals achieve life-changing transformations by confronting their past and working on self improvement. Through these transformations, he observes clearer vision and direction in life, improved mental and physical health, and the ability to express love to oneself and others more freely. Adam then uses case studies from his coaching clients, demonstrating the profound effect...
#106: My Struggle with Change
February 14, 2024 12:09 - 29 minutes - 27.1 MBOn this milestone 100th original episode of the Decide Your Legacy Podcast, we are going to talk about the three main reasons that I struggle with change: pursuing comfort, giving in to fear, and holding onto a flawed identity. We’ll cover my personal experience and perspective, touching on my journey as a therapist and content creator. Today I’m going to challenge you to recognize and confront your fears, to shift your mindset, and to redefine any flawed identities. The ultimate ai...
#105: Self-Care Secrets
January 31, 2024 09:00 - 20 minutes - 19.3 MBIn this episode, we are going to discuss seven profound self-care secrets inspired by my client's decision to make a 'life list' of things that make him happy and things he wanted to improve. We’ll talk about asking for help, avoiding hypocrisy, self-retreats, creating a self-care plan, managing finances, creating a happy list, and being rigid in prioritization. Self-care plays a critical role in individual well-being and the realization of a personal legacy. 00:57 The Concept of a...
#104: Build Positive Experiences
January 16, 2024 09:00 - 25 minutes - 23.2 MBThis year is the one to build in more positive experiences to your life. We discuss how nostalgic moments led me to realize the importance of creating positive experiences in life. Practical advice includes creating an experience-oriented mindset, learning to prioritize experiences over material possessions, and seeing the potential for great memories in every moment. On this episode we emphasize the practice of gratitude, living intentionally, building positive morning routines, s...
#103: 7 Decisions for a Great 2024
December 28, 2023 09:00 - 25 minutes - 23.5 MBAs we close out the year and look ahead, we discuss seven decisions listeners can make to ensure a fruitful 2024. These decisions range from focusing on dreams, choosing an outward perspective, maintaining a healthy lifestyle, and learning to cope with discomfort, among others. Adopting such choices will contribute to one's overall mental health, personal relationships, and overall sense of happiness. Practical actions are recommended throughout to help implement these decisions. Th...
#102: Opportunity in Meeting Others
December 12, 2023 09:00 - 28 minutes - 26.1 MBIn this episode we are going to discuss the importance of overcoming fear to build better connections with others. We reveal three key attitudes for making new friendships and enhancing existing ones: viewing people as fascinating, finding ways to assist them, and seeing conflict as an opportunity to grow. I’ll also share personal experiences, give insights on managing internal conflicts, and offer tips on how listeners can build self-confidence. 01:18 The Importance of Getting to ...
#101: Get to Know People
December 06, 2023 09:00 - 36 minutes - 33 MBIt’s time to make connections with new people. In this episode of the Decide Your Legacy Podcast, I explore the idea of reaching out to new people and turning them into friends or contacts. We delve into how we can view new faces as interesting people and opportunities for growth. I share experiences where I did something uncomfortable, which resulted in forming deeper connections with others. We will also discuss how individuals can use a 'how can I help?' mindset to build connecti...
#100: Keys to Mental Toughness
November 21, 2023 09:00 - 27 minutes - 25.1 MBIt’s Mental Health Month and today we are going to delve deeper into keys to developing mental toughness. He explains its implications for life challenges, delaying gratification, building a more profitable outcome, and promoting faith in influencing your future. Today it’s going to be the actions that you can take. On this episode we discuss: 01:22 Celebrating 100th Episode and Podcast Promotion 02:09 Personal Experiences and Mental Health Awareness 02:56 Understanding Mental T...
#99: The Root of Your Stress
November 14, 2023 09:00 - 26 minutes - 24.6 MBOn this episode of the Decide Your Legacy podcast, we discuss how to get to the root of stress to prevent it from hindering life. You’ll hear my own experience with nail-biting due to stress and fear. We’ll talk about the importance of identifying stressful situations, acknowledging the physical reactions to stress, noting the thoughts contributing to the stress, and understanding its connection to the past. Finally emphasizing the importance of facing these fears and taking necessa...
#98: Obstacles to Seeing a Brighter Future
November 07, 2023 12:11 - 35 minutes - 32.5 MBSometimes things get in the way of seeing what is possible. I used to have a great vision for a bright future back in 2015, but challenges I faced put me in survival mode and I lost sight of it. You may feel the same way but today we are going to break down those barriers together. On this episode we discuss: The myths that we believe The false belief that we don’t need to achieve our goals or that your life isn’t in your own hands Vision gives you traction in your life The ...
#97: You Won't Want to Hear This
October 31, 2023 08:00 - 31 minutes - 43.8 MBMany times when I’m speaking with a client I have to engage in courageous honesty. People will avoid things that are uncomfortable truths in their life. Today we are going to get into several key items you won’t want to hear (but can be incredibly powerful). On this episode we discuss: The one phrase I often preface statements with is… What are you currently avoiding The impact of avoiding things Lower your expectations Stop giving your emotions power (but be aware of them)...
#96: Become More Encouraging (Rebroadcast)
October 25, 2023 01:27 - 41 minutes - 56.9 MBSocial skills can be a powerful way to develop the life you've always wanted. In this episode we get down to how you can be more encouraging to those around you and the impact that can have on your life. And don't forget to sign up for Tune Up For Life (and use the code "mylifepurpose" to get $100 off)! On this episode we discuss: The risk Adam is taking right now Why social skills matter Asking questions instead of giving advice Letting go of having control The best types o...
#95: Power of Taking Responsibility
October 17, 2023 08:00 - 31 minutes - 43.2 MBWhen I get a coach for anything, I pay for everything up front. I do this so that I force a level of commitment that allows me to take responsibility with my life. That responsibility is power and today we’re going to define several actions you can take right now to grab responsibility by the horns. On this episode we discuss: What is the big challenge you struggle to take responsibility for The cost of giving your power away Focusing more on the solutions The freedom that co...
#94: Dealing with Manipulative People
October 10, 2023 08:00 - 26 minutes - 36.5 MBI’ve had people in my life use manipulation to create leverage that allows them to achieve their goals. But there is a way to handle these situations effectively to keep yourself in check. On this episode we discuss: Who is challenging/manipulative in your life Why people resort to manipulation Don’t get sucked in Focusing on your breathing Slowing down by asking questions It is NOT about YOU Let go of anger and resentment Rebuilding trust Ask for what you need Be prepar...
#93: Taking Consistent Action [Rebroadcast]
October 03, 2023 08:00 - 22 minutes - 30.6 MBGrowing up I had a bully that always bothered me. One day, I found out firsthand how taking decisive and consistent action can be transformational. And I want you to have that same victory in your life. On this episode we discuss: How the act of spitting energized me What is that one thing you are procrastinating on? Defining the perfection trap Getting out of your head Focusing on how action will help others Identifying how action will benefit yourself Eliminating excuses ...
#92: Get Better Sleep Tonight
September 26, 2023 08:00 - 25 minutes - 35.7 MBThere was a time when I didn’t get sleep for several nights in a row, and it really messed me up. We underestimate the power great sleep can have on our lives and today we are going to help get better sleep. On this episode we discuss: What are the things that interrupt your sleep? Health impacts of not getting enough sleep Get curious about something stimulating Stick with a sleep schedule (even on the weekends) Get more Vitamin D Deal with the mindsets that you have Put t...
#91: Ego is the Enemy
September 19, 2023 08:00 - 25 minutes - 35.1 MBThere are times when I’ve given in to the pressure to impress others. My insecurities can cause my ego to kick in, and the ego is the enemy. Today we are going to explore four ways to overcome your ego. On this episode we discuss: I, me and mine perspective Ego = fear Operating out of the self instead of the ego The comparison trap Doing something kind for others, becoming a giver How pride gets in the way of enjoying life The act of creation to impact others for their ben...
#90: Power to Resist Temptations
September 12, 2023 08:00 - 23 minutes - 32.8 MBWhat do you do that you know is bad for you? How are these sabotaging the future you are building? Today we are going to give you strategies to have power over the temptations in your life. On this episode we discuss: Understand what is holding you back You have power over your behaviors Using replacement behaviors to create new habits You have power over your emotions Learning to engage with emotional sobriety Recognizing the anxiety and externalizing it Stepping back fro...
#89: Declutter Your Life
September 05, 2023 08:00 - 22 minutes - 30.8 MBHas anyone ever asked you if you are crazy? Do you feel like your brain has clutter scattered throughout? Today we are going to break down seven different ways to declutter your life to create space. On this episode we discuss: What is an area of your life that needs de-cluttered? The contributions of Leonardo da Vinci to society Record your thoughts Focus on the important / not-urgent tasks Get rid of something every day Delegate something to someone else - develop them The...
#88: How to Feel Great About Life
August 29, 2023 08:00 - 27 minutes - 37.8 MBHow would you feel if you always took the actions you wanted? Today we’re going to cover some strategies to showing up in a way that allows you to feel great about yourself and the life you are living. On this episode we discuss: How do you beat yourself up How would you feel if you took the actions you want What happens to your inner life when you try to please others Be generous - with you treasure, time and talent Tell the truth - don’t spin or evade Show up for yourself -...
#87: Decrease Social Anxiety
August 22, 2023 08:00 - 23 minutes - 33 MBIt’s that time of year, many are going back to school. In a few months the holidays will be upon us. These events and situations can often bring social anxiety with them. But today we are going to dive into the strategies you can use to decrease the impact social anxiety has on you. On this episode we discuss:What social situations cause you the most fear? Why do they trigger you? Ice breakers that can transform your engagement with others The four keys to reducing social an...
#86: 5 Secrets of Self-Confidence
August 15, 2023 08:00 - 33 minutes - 46.3 MBWhy do some people seem so self-confident? How can you become more self-confident? While you might think that self-confidence is something you develop first, there are actually 5 actions you can take that will bring more energy and self-confidence to your life. On this episode we discuss: Where do you lack self-confidence The difference between confidence and self-confidence How distractions keep us from finding clarity How living decided can bring energy The role of settin...
#85: Power of Forgiveness
August 08, 2023 08:00 - 58 minutes - 81 MBThis week I’m joined by my good friend Rusty. Over the past few months, I’ve noticed a major transformation and shift in his demeanor and perspective, so I wanted him to join me to talk about how forgiveness has transformed his life. On this episode we discuss: Rusty’s upbringing, moving from place to place The struggle with his father and recognizing the trauma Seeing the good and the bad in people How forgiveness created a shift The shades of forgiveness The burden of carr...
#84: Secret Communication Skills [Rebroadcast]
August 01, 2023 08:00 - 27 minutes - 25.5 MBWe regularly talk about the basics of communication and how to improve them, but I want to go beyond the basics today. I'm going to share several secret skills that will take your communication to a deeper and stronger level with those around you. On this episode we discuss: All the risks I'm taking (I'm doing it a lot lately) Problems that can arise from poor communication A fly-over of a few of the communication skills we usually talk about Never giving your power away How ...
#83: Develop a Positive Perspective
July 25, 2023 08:00 - 39 minutes - 54.4 MBOur brains are wired against us sometimes. It tries to protect us, but often puts us on the defensive. Today we take back our perspective and build positivity into our lives. On this episode we discuss: Confirmation bias and negativity bias Looking for evidence that things can go right Living in the moment and enjoying it What you focus on grows Facing the core issues in your life relentlessly Engaging in meditative practices to gain clarity What might you be avoiding? As...
#82: Never Give Your Power Away
July 18, 2023 08:00 - 31 minutes - 43.6 MBOften the circumstances in our lives can try to derail us completely. Just a few weeks ago I was involved in a fender bender. No one was hurt, but it could have easily caused me to give my power. Today I want to explore four key facts to ensure that you don’t give power away to your circumstances. On this episode we discuss: Who or what do you give your power away to? You have power over your thoughts (but not control) Staying productively busy How neurofeedback works You h...
#81: One Small Massive Fanatical Change
July 11, 2023 08:00 - 15 minutes - 21.8 MBI’m a fan of several sports teams: Oakland A’s and the Oregon Ducks. But I wouldn’t classify myself as a fanatic. Today we are going to dive into one fanatical thing you can do to make a massive impact on your life. On this episode we discuss: What is a change you keep putting off What do you want the most Commit to one small change for 7 straight days Create clarity How will you feel with this change What are your biggest obstacles Identify the positive triggers The if/t...
#80: Make Yourself a Priority
July 04, 2023 08:00 - 29 minutes - 41 MBWhere does your time and talents go? Where we spend these items indicates what we place a priority on. But to remain balanced and healthy you must ensure you regularly make your own self-care a priority. On this episode we discuss: What happens when we make our priorities Don’t let self-care become urgent and critical The danger of tunnel vision Confusing selfish v. selfless Have faith rather than fear Trust your intuition Be disciplined Create a time budget/diary Plan t...
#79: Two Secrets to Mending Relationships
June 27, 2023 08:00 - 34 minutes - 46.9 MBSomeone once asked me what the best advice I would give on relationships if I only had a minute. And that question was in my head for an entire week. Today I want to share with you my biggest two pieces of advice to mend your closest relationships. On this episode we discuss: The damage of avoidance and withdrawal Actions v. intentions The defensiveness trigger What inconvenience communicates Blame the right thing (go to the source) How is the avoidance connected to the pas...
#78: Get Your Mind to Shut Up
June 21, 2023 08:00 - 28 minutes - 38.6 MBWhenever something good happens my first reaction is surprise and excitement. But almost immediately after, my inner monologue chimes in and starts spreading lies. It doesn’t have to be that way and today we’ll explore why the voice exists and what you can do to make it shut up. On this episode we discuss: The book that I recommend to so many people What is something you keep putting off? The Inner Roommate How the past informs our inner voice Why safety is at odds with what...
#77: Helping Others Who Are Struggling
June 13, 2023 08:00 - 28 minutes - 39.6 MBWe just finished mental health month and you might be thinking about some people around you that you know are struggling. Even though we sometimes feel like we can’t do anything, little things can make a big difference and we’re going to talk about how to provide that help. On this episode we discuss: Learning to listen and validate others Asking open ended questions Getting your heart right Directly ask how you can help them Make an offer Find out what they have tried alrea...
#76: Travel and Your Mental Health
June 06, 2023 08:00 - 37 minutes - 51.6 MBIt’s a very special episode of the podcast as we are coming to you live from Italy! I’m joined by travel expert (and my sister) Erica Gragg and my travel savvy daughter, Emerson. We explore how you can get the most for your mental health through the joy and discovery of travel. On this episode we discuss: 00:00:00 "Exploring the Benefits of Travel on Mental Health with Adam Gragg" 00:03:00 Exploring Mental Health and Travel 00:06:00 Packing Light for International Trips 00:09...
#75: Travel Can Transform Your Life [Rebroadcast]
May 30, 2023 08:00 - 49 minutes - 67.6 MBThis week Adam is joined by a special guest expert on travel (and his sister), Erica Gragg from Escape to Shape to talk about the three ways that travel can positively transform your life. On this episode we discuss: How Erica discovered her passion for travel How she approaches travel in her business Using travel to creating a shift in perspective How fear drives us to pull away from things that are helpful Becoming more flexible and open to new experiences Travel revealing ...
#74: Overcome Your Addictions
May 23, 2023 08:00 - 28 minutes - 39.7 MBIf left to my own devices I could be addicted to almost anything. Today I want to break down why we get addicted and ways that we can overcome those addictions. On this episode we discuss: Why we become addicted The benefits of overcoming addictions Sympathetic v. Parasympathetic What are you avoiding? You must admit there is a problem Create a regular schedule Don’t go it alone Shatterproof Yourself Video: 7 ACTIONS to START Building Your Legacy Resources: Who Are Your ...
#73: How to Energize Yourself
May 16, 2023 08:00 - 27 minutes - 38.2 MBDo you feel depleted? Like things around you are leaving you drained? Today I want to explore how we can build energy into our lives so that we have the courage and capacity to achieve our goals. On this episode we discuss: Identify things that energize you and fills you up The leaky cup Emotional v. physical energy How energy levels shift What are your energy drains The role anxiety plays in your energy level Making a plan and be accountable What you are good at and what...
#72: Don't Compromise (Your Values)
May 09, 2023 08:00 - 29 minutes - 40.5 MBSo I bought a car with cash, no loan required. But something was nagging at me and I decided to return the vehicle within the 30-day window. I discovered I was compromising my values by purchasing this vehicle and I want to share with you how to ensure you don’t compromise on your values. On this episode we discuss: Why staying true to your values is so important Identify your core values What do other people believe your values are Values are behaviors Being willing to mak...
#71: How to Get Unstuck
May 02, 2023 08:00 - 25 minutes - 34.9 MBAre you in a rut and not progressing forward? You need to ask the right questions to expose what is keeping you stuck. On this episode we discuss: The things that are keeping you dissatisfied How perfectionism kept me from making my first course What would you do if you had no fear and 10x more courage? Define what you want Get clarity on what is creating the gap What is the action that you can take Shatterproof Yourself Video: 7 ACTIONS to START Building Your Legacy Resou...
#70: Finding Value within Yourself
April 25, 2023 08:00 - 25 minutes - 34.7 MBThis episode I wanted to build on last week and focus on how you can find value within yourself. We look at three practical ways you can improve your self-concept and handle the trauma that is in your life. On this episode we discuss: The difference between self-worth and self-concept The role of critical people in our lives Comparison v. inspiration The lies we believe about ourselves Your three closest friends Being a friend to yourself Cleaning up what’s on the inside S...
#69: Dealing with Disappointment
April 18, 2023 08:00 - 20 minutes - 27.7 MBSome days (weeks, months, years, etc.) just don’t turn out the way that we are hoping. Honestly, I’m wrestling with some of that right now. But today I want to share with you how I’m dealing with my own disappointment. On this episode we discuss: How do you define a close friend? Process your feelings with trusted people The value in seeking to understand others Remember the good things in your life and practice gratitude You must be specific Do things you enjoy (even when ...
#68: Time to Follow Through
April 11, 2023 08:00 - 32 minutes - 44.5 MBWhat would your life look like if you followed through on your commitments? So much can be possible when you can take the action that allows you to pursue your goals. Today we are going to get down to some actionable strategies that will allow you to move forward. On this episode we discuss: Become aware of your thoughts Core beliefs you have about yourself Power questions to become aware of your thinking Learn to relax Peace from your mind Taking smaller incremental steps ...
#67: Performing Under Pressure
April 04, 2023 08:00 - 59 minutes - 54.4 MBWhether in the office or on the field, young or old, it’s common for internal or external factors to create pressure that leads to anxiety. I recently appeared as a guest on the Feel Better Be Better Show with my friends Nevada and Kaitlyn to talk about this very subject. On this episode we discuss: The art of letting go The Magic Magnifying Mind The difference between process and outcome Training instead of trying Staying in the game Trusting your personal value Not giving...
#66: How to Believe in Yourself
March 28, 2023 08:00 - 28 minutes - 25.7 MBWe’ve all seen the “believe” sign on Ted Lasso and experienced the hope that it stirs inside us. We aspire to be people who believe in ourselves and our capabilities, but how do we get there? Today we chart a path to developing a strong belief in yourself. On this episode we discuss: The ways we put ourselves down Accepting your past Forgive those that have hurt you Build positives into your life (big and small) The act of building mastery Shifting your focus to others Ide...