3.8 - Mindful Moments: Daily Mental Health Tips for a Happier You

3.10 - Atomic Habits: How Small Changes Create Big Impact in Your Life

In today's episode, Tatjana interviews Gwenda about her favorite book ATOMIC HABITS and they talk about how small changes create a big impact in your life. Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/] and join the conversation. G+T Catch-up: * It's the season finale :) We loved having more guests on the show and will continue having guests in season 4 (send us your recommendations) * Some of our favorite episodes: Menopause with Rachel Kurian [https://open.spotify.com/episode/3KvScJBKLIUeBRRV28cpUm?si=151b6f0b7e81481b]and 72 hours in Mumbai [https://open.spotify.com/episode/5ESReEUVBSWVkLbH5tpUVf?si=bb73768e24e54da0]. * Gwenda and Tatjana had a very productive annual goal sessions. You can listen to our goalsetting episode [https://open.spotify.com/episode/0x3aLR5OhrpCZZUcyRDGQi?si=ee5ac768fde343d9] from season 1. Some of the things we mentioned in this episode: * Gwenda's favorite book of all times: ATOMIC HABITS [https://jamesclear.com/atomic-habits] * Gwenda's elevator pitch for Atomic Habits: it's the one book that will change your life! It's science-backed with lots of practical examples. You can implement the concepts right away while reading the book. * We all have habits whether we consciously implement them or just follow a certain way of doing things. * Habits create discipline and discipline = freedom. * Habit Stacking: add a new habit on top of an existing habit to increase the chances of sticking to it (example: After journaling in the morning, I read 10 pages.) * Accountability partners help you stick to your habits (example: join a book club if you want to read more) * Tiny habits and small changes can create a big impact in your life. * Small habits compound over time, creating a powerful cumulative effect. 1% improvements daily can lead to significant progress, while 1% declines can have the opposite effect. * While setting your big annual goals, think of 2-3 small daily habits that you can implement to achieve those goals (example: * Ali Abdaal: How to Be Effortlessly Disciplined: 5 Mindset Shifts [https://www.youtube.com/watch?v=Zz59q8wHECk&ab_channel=AliAbdaal] * Don't try to implement too many new habits at the time. Focus on 2-3 new habits at a time, and after a few months, those habits become second nature (like brushing our teeth in the morning) and you can start working on a new set of tiny habits. * The Habit Loop: 1. Cue (a trigger that initiates a behavior), 2. Craving (the motivation behind the habit), 3. Response (the habit or action itself), 4. Reward (the benefit that reinforces the habit). * The 4 Laws of Behavior Change: 1. Make it obvious - use cues to remind you of the habit (example: leaving your gym clothes out), 2. Make it attractive - link habits to rewards or things you enjoy (example: pairing workouts with listening to a favorite podcast), 3. Make it easy - reduce friction and lower barriers to entry (example: starting with just two minutes of exercise), 4. Make it satisfying - provide immediate gratification or a sense of accomplishment (example: buy yourself flowers on the way back from the gym). * Never miss two days in a row. * Don't have a zero day [https://www.youtube.com/watch?v=1-VFShuFJXQ]: do the bare minimum (example: you might have missed the gym, but instead of doing nothing -aka having a zero day- you do 10 push-ups at home). * 1% better every day * Progression > Perfection * Measure your progress (example: habit tracker, fitness tracker, reading list, etc) * Atomic habits are an investment into the future to become the best version of yourself * Replace bad habits by replacing them with good habits (example: instead of scrolling on your phone at night, read 10 pages of your current book) Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/]. You can also connect with us on our personal accounts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@gwendaschobert⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gwendaschobert/] and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@craving_expat_life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/craving_expat_life/]. Tune in every Friday for a new episode. * G+T Conversations is created using Spotify for Podcasters. The music is Motivating Indie Rock (30s) by UNIVERSFIELD (https://freesound.org/s/755863/, License: Attribution 4.0) and Fifties Stomp Clap Loop 115BPM.wav by waggstar (https://freesound.org/s/698782/, License: Creative Commons 0).

3.9 - Queer in India: Exploring LGBTQ+ Life with Suraj Namboodiri

In today's episode, our hosts Gwenda and Tatjana talk about being Queer in India with our podcast guest Suraj Namboodiri. Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/] and join the conversation. G+T Catch-up: * Gwenda and Tatjana are in the Christmas spirit with festive events such as a cake mixing ceremony in Bandra, the Christmas Tree Lighting at Tatjana's husband's hotel. * Gwenda attended the Indian Sports Management Conference. * Tatjana and her husband enjoyed a few child-free days because their daughter went on a overnight trip with school. * Gwenda and Tatjana caught up in person with our podcast guest Suraj over coffee before recording today's episode. * How can you be a good ally? Research and Empathy. Some of the things we mentioned in this episode: * Our podcast guest is Suraj Namboodiri who is a fitness coach, an actor, and content creator. He is a queer person living in Mumbai and you can follow him on Instagram at @thefitgayunicorn [https://www.instagram.com/thefitgayunicorn] * Representation matters: seeing positive queer characters in Bollywood movies and overall media is important for young people to grow up knowing that being queer is totally fine. * Lack of Support System: Coming out is linked to fear of being outcast by family, friends, and overall society. * Section 377 was removed in 2018 and de-criminalized same-sex relations. * Post 2018, companies and organizations have started to implement anti-homophobic policies to protect queer people. * We continue to fight for equal rights like same-sex marriage, etc. Some Queer Instagram accounts to follow: * Naz Foundation: https://www.instagram.com/naz_foundation/ [https://www.instagram.com/naz_foundation/] * Yes, We Exist: https://www.instagram.com/yesweexistindia/ [https://www.instagram.com/yesweexistindia/] * Sushant Divgikr: https://www.instagram.com/sushantdivgikr/ [https://www.instagram.com/sushantdivgikr/] * Suraj Namboodiri: https://www.instagram.com/thefitgayunicorn/ [https://www.instagram.com/thefitgayunicorn/] * Honey Imm Home: https://www.instagram.com/honey.imm.home/ [https://www.instagram.com/honey.imm.home/] * Trinetra: https://www.instagram.com/trinetra/ [https://www.instagram.com/trinetra/] Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/]. You can also connect with us on our personal accounts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@gwendaschobert⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gwendaschobert/] and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@craving_expat_life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/craving_expat_life/]. Tune in every Friday for a new episode. * G+T Conversations is created using Spotify for Podcasters. The music is Motivating Indie Rock (30s) by UNIVERSFIELD (https://freesound.org/s/755863/, License: Attribution 4.0) and Fifties Stomp Clap Loop 115BPM.wav by waggstar (https://freesound.org/s/698782/, License: Creative Commons 0).

3.8 - Mindful Moments: Daily Mental Health Tips for a Happier You

Welcome back to season three of G+T Conversations! We are your hosts, Gwenda + Tatjana, and in this episode, we talk about mental health. Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/] and join the conversation. G+T Catch-up: * Gwenda went on her first vacation with her boyfriend. She stayed at Ronil Goa [https://www.instagram.com/ronilgoa] and absolutely loved the hotel. * Gwenda introduced her boyfriend (famously known as Mr. G) to Tatjana. * Tatjana was impressed by her daughter being outgoing when meeting new people. Some of the things we mentioned in this episode: * Definition: Mental health refers to a person’s emotional, psychological, and social well-being. Good mental health doesn’t mean being happy all the time—it’s about finding balance, coping with challenges, and staying connected with what matters. Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/]. You can also connect with us on our personal accounts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@gwendaschobert⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gwendaschobert/] and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@craving_expat_life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/craving_expat_life/]. Disclaimer: We are no medical professionals and the things we talk about in this episode are purely based on our own experience. We highly encourage you to seek professional support to ensure your mental well-being. Tune in every Friday for a new episode. * G+T Conversations is created using Spotify for Podcasters. The music is Motivating Indie Rock (30s) by UNIVERSFIELD (https://freesound.org/s/755863/, License: Attribution 4.0) and Fifties Stomp Clap Loop 115BPM.wav by waggstar (https://freesound.org/s/698782/, License: Creative Commons 0).

3.7 - Beyond the Books: The Scoop on Book Clubs + Why You Need One

Welcome back to season three of G+T Conversations! We are your hosts, Gwenda + Tatjana, and in this episode, Gwenda interviews Tatjana about her Susegad Book Club and the ins and outs of book clubs in general. Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/] and join the conversation. G+T Catch-up: * Tatjana attended a book signing of William Dalrymple (“In Xanadu”) and a book club with Jerry Pinto (“Em and the Big Hoom”). * Gwenda’s boyfriend surprised her by coming to Mumbai a few days before they left for their first vacation together. Some of the things we mentioned in this episode: * Tatjana’s Susegad Book Club @susegadbookclub [https://www.instagram.com/susegadbookclub/] and their 100th book, “Stoner” by John Williams * The book publishers market is estimated to top nearly USD 96.1 Billion in 2023 and is projected to reach USD 141.7 Billion by 2033. * We are discussing if people still read at all, why they should join a book club and what it is like to run an (online) book club. Tatjana also shares some tips for everyone wanting to start their own book club. Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/]. You can also connect with us on our personal accounts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@gwendaschobert⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gwendaschobert/] and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@craving_expat_life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/craving_expat_life/]. Tune in every Friday for a new episode. * G+T Conversations is created using Spotify for Podcasters. The music is Motivating Indie Rock (30s) by UNIVERSFIELD (https://freesound.org/s/755863/, License: Attribution 4.0) and Fifties Stomp Clap Loop 115BPM.wav by waggstar (https://freesound.org/s/698782/, License: Creative Commons 0).

3.6 - Kids Rule the Mic: A Special Children's Day Episode with our Favorite Kid

Welcome back to season three of G+T Conversations! We are your hosts, Gwenda + Tatjana, and in this episode, we have a very special guest on the show for our Children's Day edition. Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/] and join the conversation. G+T Catch-up: * Gwenda got interviewed by the Indian Super League (ISL) about her journey to become a Mumbai City FC fan. * Tatjana visited Goa for a meet-up with her book club to celebrate their 100th book. Some of the things we mentioned in this episode: * UN Children's Day is on 20 November. However, different countries have additional children's days on different dates. For example: India celebrates Children's Day on 14 November which is the Birth Anniversary of Former Prime Minister Jawharlal Nehru. And in Germany, there are actually two dates: The former East celebrated on 01 June and the former West on 20 September. * As per the 2024 World Population Review, there are currently an estimated 2 billion children in the world ages 0 to 14 years old. India is home to almost 20% of the world's children. * Poverty is the main cause of children's rights violations around the world. As per UNICEF, roughly 1 billion children worldwide experience multidimensional poverty – meaning they lack necessities like food, water, shelter, education and health care. Some 333 million children live in extreme poverty, surviving on less than $2.15 each day. Follow G+T Conversations on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@GTconversations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gtconversations/]. You can also connect with us on our personal accounts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@gwendaschobert⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/gwendaschobert/] and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@craving_expat_life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/craving_expat_life/]. Tune in every Friday for a new episode. * G+T Conversations is created using Spotify for Podcasters. The music is Motivating Indie Rock (30s) by UNIVERSFIELD (https://freesound.org/s/755863/, License: Attribution 4.0) and Fifties Stomp Clap Loop 115BPM.wav by waggstar (https://freesound.org/s/698782/, License: Creative Commons 0).