The Introspection Toolkit

Happy First Father's Day!

Happy First Father's Day!
I want to wish a very happy first Father's Day to Coach Brandon. Anyone who attends amp sessions regularly has no doubt that he's going to be a fan...

An observation on portion control

An observation on portion control
If you've read prior posts, you know that nutrition has been my Achilles heel for most of my life. This includes both food choices and portion cont...

Pinpoint your binge times

Pinpoint your binge times
I wanted to write about hacks to reduce or eliminate binge eating, which is a huge problem for me, but thought we should focus on identifying varia...

Compare you to you

Compare you to you
Growth mindset is the belief that all abilities are skills that can be strengthened through dedication and practice. The opposite of a growth minds...

The tired, quarantined Dad workout (Moms are welcome too)

The tired, quarantined Dad workout (Moms are welcome too)
This workout was inspired by fatigue due to sleep deprivation (7-month old twins) as well as a lack of personal space, which is typical of my 8 and...

Check these guys out!

Check these guys out!
Hi everyone. This post is a shout out to Outside of the Box Speech up in Hoboken, NJ. They support children’s language and social skill development...

Thoughts on procrastination & habits

Thoughts on procrastination & habits
Below is a link to a great TEDx about procrastination given by self-proclaimed "master procrastinator" Tim Urban. Procrastination plagued my academ...

Healthy food choices for kids: You choose quality, they choose quantity

Healthy food choices for kids: You choose quality, they choose quantity
When babies begin eating, most of us start out with whole-grain cereals or whole-food plant-based purees, which nutritionally speaking is great. Bu...

Extinguish bad habits

In behavior analysis, when a specific stimulus triggers a specific behavior we call it stimulus control. In the case of bad habits, they're often triggered by a specific stimulus too. Making the stimulus "invisible," is one way to eliminate the behavior.
This is a compliment to yesterday's post and applies to extinguishing bad habits. James Clear says, "make it invisible," when talking about cues fo...

Make it obvious: Location matters

Make it obvious: Location matters
James Clear, author of "Atomic Habits," talks about 4 steps in the habit formation loop (this applies to good and bad habits). The first step is a ...

Happy anniversary Lauren!

Happy anniversary Lauren!
Hi everyone! My apologies if you've been expecting health and wellness content lately and haven't received any, but I wanted to take this opportuni...

Happy birthday Coach Nic!

Happy birthday Coach Nic!
Happy birthday to my youngest brother and co-owner of amp Coach Nic! I've had the pleasure of being in the foxhole with my partners for 3 years now...