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What if the most powerful change you could make is only a breath wide? We dig into the “gap” between stimulus and response, the tiny pause where you can trade impulse for intention, and show how gratitude and presence turn that pause into a lifelong advantage.

John Spence shares how he went from breaking things in anger to asking himself one question: what would the ideal version of me do right now? We talk about the idea of the second arrow and other simple stoic principles that help you stop adding extra suffering to tough moments.

Gratitude runs through all of this. Whether you write it down in the morning or just notice small good things around you, appreciation trains your mind to see what is working. That calm foundation makes it easier to pause, breathe, and respond with more grace when life gets loud. If you practice a simple personal mantra while you are calm, it will be ready when you need it and can turn triggers into chances to act with poise and self respect.

If this connects with you, tap follow, share with a friend who could use a little calm, and leave a review with the mantra you plan to use this week. Your next steady choice might spark someone else’s.

• Email us: awesomelifenotes@gmail.com
• Learn more about John: JohnSpence.com
• Familiar Wilsons Media: FamiliarWilsonsMedia.com

About John Spence: John is a globally recognized business thought leader, former owner/CEO of five companies, and advisor/coach to organizations from startups to the Fortune 10. He’s lectured at more than 90 universities and was named by the American Management Association as one of “America’s Top 50 Leaders to Watch.”

About the show: Notes for an Awesome Life with John Spence focuses on personal growth, happiness, clarity, and the everyday habits that compound into an AWESOME life.

Credits: Hosts John Spence and Josh Wilson • Produced by Josh Wilson for Familiar Wilsons Media • Special thanks: Amanda Wilson (writing and production), and Domingo Jimenez (writing and marketing).

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In this episode of Notes for an Awesome Life with John Spence, Josh and John dive into one of the foundations of a truly “awesome” life: self awareness. John explains why emotional intelligence, especially self awareness and self regulation, is the starting point for better relationships and better mental health. John shares practical habits like daily reflection, values-based self-assessment, and rating different areas of your life on a 1–10 scale to stay aligned with the future you want to create. If you’re ready to build a more intentional, emotionally intelligent, values driven life, this conversation is a powerful place to start.

• Email us: awesomelifenotes@gmail.com
• Learn more about John: JohnSpence.com
• Familiar Wilsons Media: FamiliarWilsonsMedia.com

About John Spence: John is a globally recognized business thought leader, former owner/CEO of five companies, and advisor/coach to organizations from startups to the Fortune 10. He’s lectured at more than 90 universities and was named by the American Management Association as one of “America’s Top 50 Leaders to Watch.”

About the show: Notes for an Awesome Life with John Spence focuses on personal growth, happiness, clarity, and the everyday habits that compound into an AWESOME life.

Credits: Hosts John Spence and Josh Wilson • Produced by Josh Wilson for Familiar Wilsons Media • Special thanks: Amanda Wilson (writing and production), and Domingo Jimenez (writing and marketing).

Send us a text

John and Josh explore how our areas of daily focus shape our future and how small, deliberate choices can compound into a massive change of course towards a life of success and joy. John shares personal stories, practical tools, and a two-list homework exercise to align your time, relationships, and self-talk with your values.

• Email us: awesomelifenotes@gmail.com
• Learn more about John: JohnSpence.com
• Familiar Wilsons Media: FamiliarWilsonsMedia.com

About John Spence: John is a globally recognized business thought leader, former owner/CEO of five companies, and advisor/coach to organizations from startups to the Fortune 10. He’s lectured at more than 90 universities and was named by the American Management Association as one of “America’s Top 50 Leaders to Watch.”

About the show: Notes for an Awesome Life with John Spence focuses on personal growth, happiness, clarity, and the everyday habits that compound into an AWESOME life.

Credits: Hosts John Spence and Josh Wilson • Produced by Josh Wilson for Familiar Wilsons Media • Special thanks: Amanda Wilson (writing and production), and Domingo Jimenez (writing and marketing).