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PODCAST

Upgrade My Classroom

Kevin Mecchella

Thank you for listening to the Upgrade My Classroom Podcast! Kevin Mecchella, youth speaker and behavior change specialist uncovers the social and emotional strategies that help teenage students make great decisions and mitigate bad ones. On this show, you’ll learn from experts in the field of education, youth leadership and behavioral psychology how to create positive, lasting change for your teens. Our kids are faced with so many challenges and we have a responsibility to guide through the choices

education mental health

All Episodes

15:21

Ep: 93 - How To Make Meditation Easier

Upgrade My Classroom ·

2022/08/10

I've been having some trouble meditating for a little while now. After going through a death in the family, my mind has been all over the place. For most people they start off having trouble meditating in the beginning of their journey. Am I doing it right? I can't clear my head! This is a waste of time! Just a few of the emotions that most beginner meditators might experience. For me it was a little different. I started meditating very organically. I was having my breakthrough year in Belgium

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15:27

Ep: 92 - My Issue Balancing Focus And Passion

Upgrade My Classroom ·

2022/08/03

I've been committed to many things for many years. My family, my business, my health, etc. I can say that I've felt fairly passionate about these things because if I wasn't, it would be quite hard to stay focused. But what happens when something new catches your attention? The shiny new endeavor that you're so enthralled by! What happens is this new passion starts to take up "mental ram". You're thinking about it, dreaming about, researching it, and so on. Ultimately this new shiny passion will eat

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10:47

Ep: 91 - Routines And Grieving - Can they help or...

Upgrade My Classroom ·

2022/07/27

Just over 2 years ago, I lost my mom to Covid. While it feels like just yesterday, there has been, and still is, a long grieving process. Today I'd like to share with you how routines have played a role in this entire process. From the complete crumble of my life, to waking up each and everyday, I've realized that there was only one question that was constant... "How am I going to live this day"? In the beginning I never even bothered trying to look for an answer. It didn't matter. Nothing

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10:25

Ep: 90 - Morning Routines For Mental Health

Upgrade My Classroom ·

2022/07/21

Today on the show, I explore just some of the things that can help develop a clear and calm mind. Mental health is a topic of discussion that is finally getting a lot more attention and beginning to lighten the stigma. From as light as needing a "mental health day", to as serious as seeing a therapist, developing activities within your routines is key to creating a more peaceful and relaxed inner self. Sign up today to attend one of my workshops! Head over to Amazon today to pick up your copy of

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18:10

Ep: 89 - Rethinking Hustle Culture - Are You Hitting...

Upgrade My Classroom ·

2022/07/13

If you've ever heard the term hustle culture... there are probably a few images (or people...ahem....Gary Vee) that come to mind. People flashing stacks of cash, showing off their sick rides and popping bottles at the club. You might also be thinking of the exact opposite. The rugged entrepreneur who is uber focused and determined to make it happen. You might think of the minimalist solopreneur who sets up at a coffee shop and grinds it out. I believe this is today's version of hustle culture. I

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19:36

Ep: 88 - The Process To Achieve A Goal

Upgrade My Classroom ·

2022/07/06

When it comes to trying to achieve a goal, I’ve learned many things throughout my life. I’ve failed many times…. I’ve succeeded many times! Throughout these triumphs and defeats, I’ve picked up a few strategies that are instrumental if you want to ACTUALLY achieve a goal. Because let’s face it. It’s way easier to set a goal than it is to achieve it! For me, I’m setting my own goal of gaining 20 lbs of muscle. I’ve always been invested in my health and taking care of my body. Through recent diet

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11:29

Ep: 87 - How To Develop An Intentional Daily Routine

Upgrade My Classroom ·

2022/06/29

How do we develop an intentional daily routine? Not just something that we check the boxes because someone on instagram told us to do. But a routine that is carefully crafted to bring out the best version of yourself. Maybe you already have a specific routine and you woke up to realize...I have no idea why I'm even doing this?! Or maybe you've realized that you've been doing something daily for quite some time and you've actually made no progress? It's almost like you're just going through the

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24:40

Ep: 86 - Never Hit Snooze Again - How To Beat The...

Upgrade My Classroom ·

2022/06/22

This DAY BY DESIGN cohort opens today and is closing Monday, June 27th. Sign up today and master your 24 hours! Stop hitting the snooze button! If you woke up today and told yourself “that’s it. I will never hit snooze again”, then this is the episode for you. Maybe you were late to work... Maybe you slept through your morning routine you planned for... Or maybe you’re just sick and tired of rushing around in the morning. Whatever it may be, the vow you’ve made to never hit snooze again is a

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21:09

Ep: 85 - The Morning Routine That Helps Me Thrive

Upgrade My Classroom ·

2022/06/15

The morning routine that helps me thrive has been a staple in my success. It was the first thing that I ever started in this world of personal development and to this day has been the most powerful. There was something powerful about beating the battle of the bed and getting up a bit earlier in order to work on myself. I usually don't compare myself to people but it's true that people who practice a morning routine are in the minority. It's nice to be able to get as much sleep as possible and

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18:16

Ep: 84 - 3 Steps To Getting Out Of A Rut

Upgrade My Classroom ·

2022/06/08

Getting out of a rut can be tough. Sometimes we're not even sure exactly why we're feeling the way we do but we know something has to change. And further more, the process of actually getting out of a rut is very difficult. For me I've had numerous times in my life where I felt a little stuck but there was one pivotal point where it was a hardcore rut that lasted about 18 months. This included an identity crises, career shift and financial strain! To the point where I maxed out every single credit

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14:35

Ep: 83 - How To Avoid The After Work Trap

Upgrade My Classroom ·

2022/05/31

Have you ever found yourself making some plans after work to get somethings done, partake in your hobby or a little self care and instead find yourself consistently binging 5 epsiodes on the couch? The first of possibly many more Q&A Tuesdays answers this question from kd2013 on Youtube... "It's happening every single day the last 2 months or so. How do I break the pattern?" You're in luck KD because today I give you two specific strategies to have a productive afternoon when you get home from your

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12:19

Ep: 82 - How To Implement A Night Wind Down Routine

Upgrade My Classroom ·

2022/05/25

Do you ever find yourself jamming your day right full right up until the last minute and then all of a sudden it’s time to go to bed? Or maybe it’s simply that you're too stimulated by TV or food too close to bedtime and you have trouble falling asleep. Whatever the reason may be, today I’m going to walk you through how you can implement a night wind down routine so you can feel good about your evenings and transition smoothly into bed until lights out. In this episode I'm going to break down what

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12:47

Ep: 81 - Revenge Bedtime Procrastination - The...

Upgrade My Classroom ·

2022/05/18

Revenge Bedtime Procrastination... Picture this...you look at the clock and it’s 10:30. You’re pumped because you know after one episode of your favorite show, you’ll be in bed at 11:00 which is perfect. It’s exactly what you planned. One episode comes and goes...and the dreaded “next episode starting in 15 seconds” pops up on the screen. Without having to move a muscle, you get to give yourself that reward of another 30 minutes of relaxation and leisure with...just...one more episode. It’s now

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07:53

Ep: 80 - Some Fantastic New Changes (new release date...

Upgrade My Classroom ·

2022/05/13

Hey! I just wanted to first say thank you so much for being a UMR subscriber! Without you I'd just be speaking into a microphone...and that would be weird. A few things... First I'm going to be releasing new podcast episodes on Wednesday morning instead of Thursday morning. Not too important but something to take note of. Next I'm pretty excited about. Usually I've always created my podcast first and then popped a camera in front of me to share on Youtube and other social sites. Now I'm going to

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12:22

Ep: 79 - The Problem With Consistency And How I...

Upgrade My Classroom ·

2022/05/05

It's easy to be consistent with bad things and hard to be consistent with the good things. It's easy to watch movies, smoke a cigar, or eat the ice cream. It's hard to put in the hours on your side hustle, practice the guitar and organize your office. So ultimately the question is... What problem with consistency do you have? What are the things that are slipping by that are having a negative impact in your life? What are some of the things that would be beneficial to be a little more consistent

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14:58

Ep: 78 - Using Triggers To Kick Off Our Routines With...

Upgrade My Classroom ·

2022/04/28

Have you ever set out to start a routine and something derailed you? You had the intention set to workout first thing in the morning and an hour later you find yourself snoozing for the 5th time? More often than not, this has to do with the triggers we set in order to begin our routines. Today on the episode, we're going to dive into the concept of gateway action items. These are the very first action items that we schedule in each routine of our Ritual Design. More importantly, we're going to

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20:01

Ep: 77 - Learn How To Leverage Location Based...

Upgrade My Classroom ·

2022/04/21

Have you ever arrived somewhere and immediately got a weird feeling? Or maybe you stepped behind the wheel and automatically felt upset BEFORE anyone actually cut you off?! Or maybe you simply walked downstairs from your living room to your office and felt completely overwhelmed? Well today, we're going to teach you how to leverage location based triggers for the good. More so, we're also going to explain how to try and avoid the negative ones! Sign up today to attend one of my workshops

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20:20

Ep: 76 - Learn To Leverage Emotional, Location And...

Upgrade My Classroom ·

2022/04/14

It's a part of human nature to let your emotions get the best of you. Today on the show, I'm not only going to show you how to actually leverage emotional triggers for your benefit, but I'm going to teach you two other types of triggers that you may not have realized were running the show. These triggers might remind you of the cue presented to us in Charles Duhigg's book "The Power Of Habit". It's a similar concept except what I've realized is the more we organize these cues, the better we become

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46:17

Ep: 75 - The Best Way To Establish Routines For...

Upgrade My Classroom ·

2022/04/07

If you're a parent, you're going to want to stick around for this one! Our guest today is Jessica Irwin from Rooted In Routine. Jessica is a pediatric occupational therapist, a childhood routine expert and most importantly, a mom (the proof is in the pudding)! She has worked to establish routines for toddlers in numerous disciplines ranging from daycares, preschools, elementary schools and private practice. Today on the show, Jessica and I have a wide ranging conversation digging into all the

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10:08

Ep - 74: How To Execute A Quarterly Review To Keep...

Upgrade My Classroom ·

2022/03/31

It's that time! The first quarter is up and this is an important time for a few reasons. Obviously it's the time to check in and see if you've accomplished your quarterly goals! Maybe more importantly, it's a great reminder of how time can play tricks on us. While one year seems like a long time, 3 months can often fly by in a blink of an eye. This is a problem for us over achievers. So if you're someone who uses the Ritual Design planner, this is pretty straight forward. After you finish your 13th

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