Episodes

  • EP.015 RITUALS THAT CRUSH ANXIETY: Discover why a simple ritual can be your secret weapon against anxiety and performance pressure

    EP.015 RITUALS THAT CRUSH ANXIETY: Discover why a simple ritual can be your secret weapon against anxiety and performance pressure
    May 6 2025
    Discover the transformative power of performance rituals in this actionable episode of The 10% Edge Podcast. Host Carl Kurt reveals how simple, structured rituals-not just habits-can become your secret weapon against anxiety, imposter syndrome, and performance pressure in high-stakes professional situations.
    Drawing on groundbreaking neuroscience research from the University of Toronto, this episode explains how strategic rituals rewire your brain's response to stress and anxiety, helping busy professionals perform at their peak even under intense pressure. Whether you're preparing for a critical presentation, important meeting, or career-defining decision, you'll learn a practical 5-step framework for creating personalized performance rituals that fit seamlessly into your busy schedule.
    Perfect for ambitious professionals, executives, and leaders who want to overcome overthinking and perform with confidence, this episode delivers science-backed techniques to help you stay calm, focused, and mentally locked-in when it matters most. Learn how to design effective rituals, practice them consistently, implement them before high-pressure situations, focus on physical sensations, and harness the power of belief to transform your performance.
    Key topics covered:
    • The neuroscience behind performance anxiety and how rituals reduce error-related negativity in the brain
    • Step-by-step guide to creating effective performance rituals for professional settings
    • Practical examples of rituals for presentations, meetings, and high-pressure decisions
    • How to overcome self-doubt and imposter syndrome through consistent ritual practice
    • Science-backed strategies to maintain focus and confidence under pressure
    Ready to crush anxiety and unlock your professional edge? Visit TenPercentEdge.com/HabitAdvantage for your free 7-day Habit Advantage email course and access detailed show notes with additional resources on performance psychology and stress management techniques.
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    33 mins
  • EP.014 HOW TO GAIN 90 MINUTES DAILY: Rewire Your Brain for Clarity, Energy and High-Impact Results

    EP.014 HOW TO GAIN 90 MINUTES DAILY: Rewire Your Brain for Clarity, Energy and High-Impact Results
    Apr 29 2025
    Are you tired of feeling like productivity means working harder, staying later, and sacrificing your health and happiness? In this episode of The 10% Edge, host Carl Kurt introduces The Focus Formula—a science-backed, 3-step system designed to help you reclaim your time, energy, and mental clarity without burnout.
    Inspired by groundbreaking research from Stanford's Performance Science Lab, Carl breaks down why traditional productivity advice often fails and shares actionable strategies that work with your brain’s natural rhythms instead of against them. You’ll learn how to:
    • Prime your brain for success in just 2 minutes with the Clarity Compass Ritual.
    • Snap out of distractions in seconds using the Focus Reset Ritual.
    • Recharge your mental energy with the Strategic Reset Ritual after every 90-minute work block.
    Whether you’re an executive juggling high-stakes decisions, a creative professional battling mental blocks, or a remote worker navigating constant distractions, this episode delivers practical tools tailored to your unique challenges.
    By the end of this episode, you’ll have a proven system to unlock up to 90 minutes of productive time daily—all while working smarter, not harder. Plus, Carl shares how you can take these strategies further with his free 7-Day Habit Advantage email course, packed with neuroscience-backed techniques to transform your habits in just 10–15 minutes a day.
    🎧 Tune in now and start building your edge!
    Main Topics Covered
    • Why Your Brain Hits a Focus Wall: The science behind cognitive resource depletion and how it impacts decision-making and focus.
    • The Focus Formula: A practical system including:
      • Step 1: The Clarity Compass Ritual—how to set outcomes (not tasks) for success.
      • Step 2: The Focus Reset Ritual—how to snap out of distractions in seconds.
      • Step 3: The Strategic Reset Ritual—how to recharge energy after deep work blocks.
    • Real-Life Applications: Tailored examples for executives, creatives, office workers, and remote professionals.
    • Troubleshooting Challenges: Common obstacles when implementing the formula—and how to overcome them.
    • How Small Shifts Create Big Wins: The Focus Flywheel Effect and how it compounds productivity gains over time
    Want to take these strategies even further? Sign up for Carl’s free 7-Day Habit Advantage email course at TenPercentEdge.com/HabitAdvantage. In just 10–15 minutes a day, you’ll learn how to build habits that stick, break unproductive patterns, and unlock sustainable high performance using cutting-edge neuroscience techniques.
    Find the link in the show notes or visit TenPercentEdge.com for more details!
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    31 mins
  • EP.013 AUTHENTICITY TAX: 4 Strategies to Prevent Burnout and Perform at Your Best

    EP.013 AUTHENTICITY TAX: 4 Strategies to Prevent Burnout and Perform at Your Best
    Apr 22 2025
    Unlock the secret to sustainable high performance with "The Authenticity Advantage." In this eye-opening episode, host Carl Kurt delves into groundbreaking research on emotional dissonance and its hidden toll on professional success. Discover how the "Authenticity Tax" silently drains up to 32% of your daily energy, and learn four powerful strategies to reclaim that lost potential. From conducting Authenticity Audits to implementing Micro-Recovery Methods, this episode provides actionable tools to align your inner self with your professional persona. Kurt shares real-world examples and scientific insights, demonstrating how emotional alignment can fuel your energy and propel your career forward. Whether you're a team leader, entrepreneur, or ambitious professional, this episode offers a roadmap to authenticity-powered performance that doesn't compromise your wellbeing. Tune in to transform your approach to work and unlock a new level of sustainable success.

    Main Topics Covered:
    • The science behind emotional dissonance and its impact on energy levels
    • The "Purpose Buffer Principle" and its role in combating burnout
    • Four strategies for authenticity-powered performance:
    1. The Authenticity Audit
    2. The Value Validation Loop
    3. The Micro-Recovery Method
    4. The Meaningful Metrics Shift
    • Practical implementation tips and solutions to common challenges

    Visit TenPercentEdge.com/FreeResources to download your free Quick Action Cheat Sheet and start implementing these strategies today!

    By listening to this episode, you'll gain practical tools to boost your energy, enhance your performance, and achieve greater career success without sacrificing your wellbeing. Learn how to identify and minimize emotional dissonance, connect your daily tasks to meaningful impact, and measure success through fulfillment rather than just productivity.
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    26 mins
  • EP.012 WHEN TO QUIT: The Science and Practice of Letting Go for Career Success

    EP.012 WHEN TO QUIT: The Science and Practice of Letting Go for Career Success
    Apr 15 2025
    In this episode of "The 10% Edge," host Carl Kurt dives into the science-backed art of strategic quitting, revealing how letting go of certain goals can actually accelerate your success. Inspired by research from Carsten Wrosch and his team, Carl shares his personal journey from corporate burnout to building The 10% Edge, illustrating how quitting a prestigious but unfulfilling job was the catalyst for a more rewarding career.

    Listeners will discover that strategic disengagement isn't about giving up easily; it's about wisely reallocating resources to align with core values and achieve greater overall success. Carl unpacks the "Elastic Edge Principle" and the "Phoenix Pivot," offering a fresh perspective on resilience and adaptability. He contrasts the "Stubborn Persistence" approach with the "Flexible Adapters" and highlights the benefits of reduced stress and increased emotional resilience associated with strategic disengagement.

    This episode provides actionable steps to implement strategic goal disengagement in your own life. Carl guides listeners through auditing their goals, scaling back strategically, pivoting with purpose, cultivating alternative goals, and practicing self-compassionate closure. By mastering these practices, you can laser-focus on what truly matters, turbocharge productivity, build resilience, and maintain work-life balance without burning out.

    Outcome: Listen to this episode to learn how to strategically quit goals that no longer serve you, freeing up time and energy for pursuits that align with your values and drive you toward greater success and well-being.

    Main Topics Covered
    • The science behind goal disengagement and its impact on stress levels and emotional resilience
    • The importance of aligning goals with core values for sustained motivation and fulfilment
    • Practical strategies for auditing goals and identifying those that are no longer serving you
    • How to scale back strategically and pivot with purpose to maintain forward momentum
    • The value of cultivating alternative goals and practicing self-compassionate closure
    • Real-world examples and personal anecdotes to illustrate the power of strategic quitting


    Ready to master the art of strategic quitting and unlock your next level of success? Download the free Quick Action Cheat Sheet at TenPercentEdge.com/FreeResources for a step-by-step guide to implementing these powerful practices.
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    25 mins
  • EP.011 HOW TO REWIRE YOUR BRAIN: The Neuroscience of Habits and Unlocking Simple Strategies for Peak Performance

    EP.011 HOW TO REWIRE YOUR BRAIN: The Neuroscience of Habits and Unlocking Simple Strategies for Peak Performance
    Apr 8 2025
    Have you ever driven home on autopilot, forgetting to pick up groceries, or found yourself mindlessly scrolling social media instead of focusing on important tasks? In this episode of The 10% Edge Podcast, host Carl Kurt dives deep into the fascinating neuroscience behind habits, revealing how the brain's powerful autopilot and strategic planner systems shape our daily behaviors.

    Drawing from groundbreaking research by neuroscientists Eike Buabang and Claire Gillan, you'll discover why habits form, why they're so stubbornly persistent, and how small, intentional changes can dramatically boost your productivity, resilience, and overall performance.You'll learn practical strategies to leverage your brain's natural tendencies—turning your most important high-performance behaviors into automatic routines. Carl shares a proven 7-step "Habit Advantage Protocol," designed specifically for busy professionals to effortlessly build new habits and break old ones.

    By the end of this episode, you'll understand exactly how to automate excellence, engineer supportive environments, and free up cognitive bandwidth for strategic thinking and creative problem-solving. Whether you're looking to improve your daily prioritization, mindfulness practices, or simply reclaim valuable time and energy for what truly matters—this episode provides actionable insights you can apply immediately.Ready to rewire your brain for sustained success? Tune in now and start building your edge today!

    Main Topics Covered:
    • Neuroscience of habit formation and breaking
    • Stimulus-driven (autopilot) vs. goal-directed (strategic planner) brain systems
    • Why habits are powerful yet stubborn
    • Real-world implications for high achievers
    • Practical strategies for habit automation
    • The 7-step Habit Advantage Protocol
    • How to design environments that support positive habits
    Call-to-Action:For detailed show notes and access to the free 7-Day Habit Advantage Protocol Email Course—including a cheat sheet and additional resources—visit TenPercentEdge.com/HabitAdvantage
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    30 mins
  • EP.010 BUILDING YOUR EDGE: Mastering Metacognition for Big Breakthroughs

    EP.010 BUILDING YOUR EDGE: Mastering Metacognition for Big Breakthroughs
    Apr 1 2025
    Are you tired of feeling like you're working harder than ever but not seeing the results you deserve?

    This episode of the 10% Edge podcast reveals the secret to achieving sustained success without burnout. By harnessing the power of metacognition, you can unlock a higher level of cognitive skills that will transform your performance and well-being.

    Metacognition is more than just thinking; it's about thinking better. It's the inner conductor that harmonizes your thoughts, emotions, and actions to achieve peak performance.

    Unlike traditional views that emphasize IQ or natural talent, metacognition is the key to exceptional success. It helps you manage your mental landscape effectively, turning experience into expertise and fueling rapid growth and learning.

    In this episode, you'll discover a five-step blueprint to boost your performance, scale your impact, and build a competitive edge. Each step can be implemented in less than ten minutes a day, ensuring you can enhance your career without sacrificing your health, sleep, or family life.

    Main Topics Covered:
    • Understanding Metacognition: Learn how metacognition acts as your inner conductor, guiding your thoughts and emotions for peak performance.
    • Daily Self-Check In: Develop a personal mental weather report to understand your emotional state and adjust your approach accordingly.
    • Self-Regulation Ritual: Use a morning intention and gratitude practice to stay focused and calm.
    • Critical Reflection: Turn experiences into expertise by reflecting on what worked and what didn't.
    • Universal Knowledge Creation: Engage in cross-training for your brain by exploring ideas from diverse fields.
    • Self-Transcendence Practice: Align your daily tasks with a greater purpose to boost motivation and resilience.
    By tuning in, you'll gain actionable strategies to enhance your performance sustainably. Visit the show notes for additional resources to support your journey to success.
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    23 mins
  • EP.009 WORK SMARTER, NOT HARDER: The Science of Incentives, Deadlines, and High Performance.

    EP.009 WORK SMARTER, NOT HARDER: The Science of Incentives, Deadlines, and High Performance.
    Mar 25 2025
    Ever feel like you're constantly juggling competing priorities, only to end each day exhausted and still behind? You're not alone—and it's not entirely your fault. Groundbreaking research by psychologists Aaron Schmidt and Richard DeShon reveals the hidden psychological forces that shape how we prioritise multiple goals under pressure.
    In this episode, you'll uncover the science behind smarter goal juggling. Learn how "goal-performance discrepancies"—the gaps between where you are and where you want to be—drive your decisions about where to invest your time and energy. Discover how incentives dramatically shift your focus, why avoiding losses motivates you more powerfully than chasing rewards, and how looming deadlines completely flip your prioritisation strategy.
    Packed with practical, actionable strategies, this episode will teach you how to leverage these insights to make better decisions, increase productivity, and achieve exceptional results without burning out. You'll walk away with a clear blueprint to strategically manage your goals, reframe challenges into opportunities, and master the art of achieving more with less.In this episode you'll learn:
    • Why "willpower" alone isn't enough (and what really drives your prioritisation)
    • How incentives influence where you focus your time and energy
    • Why loss aversion is a powerful motivator—and how to use it strategically
    • How deadlines shift your attention from difficult tasks to quick wins (and when that's actually helpful)
    • Practical strategies for mapping goals, framing incentives, managing deadlines, and celebrating micro-wins
    Ready to stop spinning plates and start making strategic choices? Listen now!
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    22 mins
  • EP.008 Unlock Your Stress Code: How Breathwork Can Transform Your Focus, Resilience and Performance

    EP.008 Unlock Your Stress Code: How Breathwork Can Transform Your Focus, Resilience and Performance
    Mar 18 2025
    Unlock the power of your breath to transform your focus, resilience, and performance in this eye-opening episode of The 10% Edge podcast. Host Carl Kurt dives deep into groundbreaking research on breathwork, revealing how this simple, free, and always-available tool can be your secret weapon against stress.Discover how consciously controlling your breath can activate your body's "chill mode," giving you a powerful edge in high-pressure situations.

    Carl unpacks the science behind breathwork, explaining how it impacts stress, anxiety, and depression, and why it's particularly crucial for high achievers.

    Learn four practical, easy-to-implement breathwork techniques that you can start using today:
    • The 5-5-5 Reset: Your instant calm button for high-stakes situations
    • Micro-Breath Breaks: Clear mental clutter in just 2 minutes
    • Pre-Sleep Wind Down: Prepare your mind and body for restful sleep
    • Power Breathing: Boost energy and sharpen focus before big moments
    Main topics covered:
    • The science behind breathwork and its effects on the nervous system
    • Research findings on breathwork's impact on stress, anxiety, and depression
    • Four actionable breathwork strategies for different scenarios
    • How to integrate breathwork into your daily routine for maximum benefit
    By the end of this episode, you'll have a powerful toolkit to manage stress, enhance focus, and optimise your performance in any situation.

    Whether you're a busy professional, a stressed-out parent, or anyone looking to gain an edge, these breathwork techniques offer a simple yet effective way to level up your life.

    Ready to breathe your way to success? Visit tenpercentedge.com/FreeResources to download your free Breathwork Guide and start transforming your life, one breath at a time.
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    22 mins