Lunha

☑️ 2023: I’m joining a global mission at Lunha.

MP Studio

☑️ 2014: I opened MP Studio, a Wellbeing Studio for professional athletes and individuals.

☑️ 2015: MP Studio expands, providing a 360 wellbeing solution, including nutritionists and psychologists.

☑️ 2016: MP Studio launches one of the first wellbeing web apps in Italy, working both physically and online with clients throughout Italy.

☑️ 2017: MP Studio launches a wellbeing service exclusively for SMBs.

☑️ 2018: MP Studio stops working in B2C and maintains focus only in B2B.

☑️ 2020: MP Studio launches Moonly, a wellbeing solution for corporate teams in Italy.

MP Studio, Wellbeing Studio | Business Owner

Keap

Partner

BODY ENERGIE SRL

☑️ 2013: I left Moena and moved to Verona, where I began working as a freelance Personal Trainer at the second-largest Wellness Club in the city and where, over the next five years, I had the pleasure of working with more than 200 clients and doing more than 10,000 PT sessions.

Personal Trainer | Freelance

Building a more inclusive world by spreading wellbeing globally | Former Athlete | 10 yrs in Sports + 10 yrs in Wellbeing condensed into Daily Content at 8:00 AM EST

Who am I?

Uhm, great question. 

I was lucky to grow up in a poor family with very few things, and at the same time, in one of the most beautiful villages on Earth, Moena (Italy), also called “The Fairy of the Dolomites.”

Since I was a child, I’ve always had three big passions: sports, wellbeing, and entrepreneurship. 

I don’t know why, but I always believed my future would be in one or more of these three areas.

After playing football, I discovered cross-country skiing when I was nine.


First results? Bad, really bad. 

But as sports teach us, self-discipline is the secret sauce of success.

In short, at 18, I’m constantly in the top six places in Italy in my category. Great, but to make the sport a meaningful career you must be in the top three, not six.

So, at 18, I realized my future wouldn’t embrace my first passion, sports.




Now what?

Well, here is what happened in the following years.



☑️ 2013: I left Moena and moved to Verona, where I began working as a freelance Personal Trainer at the second-largest Wellness Club in the city and where, over the next five years, I had the pleasure of working with more than 200 clients and doing more than 10,000 PT sessions.

☑️ 2014: I opened MP Studio, a Wellbeing Studio for professional athletes and individuals.

☑️ 2015: MP Studio expands, providing a 360 wellbeing solution, including nutritionists and psychologists.

☑️ 2016: MP Studio launches one of the first wellbeing web apps in Italy, working both physically and online with clients throughout Italy.

☑️ 2017: MP Studio launches a wellbeing service exclusively for SMBs.

☑️ 2018: MP Studio stops working in B2C and maintains focus only in B2B.

☑️ 2020: MP Studio launches Moonly, a wellbeing solution for corporate teams in Italy.

☑️ 2023: I’m joining a global mission at Lunha.




Now, let's get back to us.



What am I doing here on LinkedIn?

→  I’m giving away all the practical tools we developed with psychologists used in MP Studio with clients.



What is my purpose?

→  “Building a more inclusive world by spreading wellbeing globally.”



So, if this is aligned with your purpose and values, I'll be happy to meet you. 

Bye, and thanks for reading. I really appreciate it!


— Matty 💙

How do you ease anxiety?

Here are 4 steps:



1.    Take a moment and ask yourself:

→    What kind of situations trigger my anxiety?

You can answer by journaling or talking to yourself out loud.

For example, some situations might be:

→    Public speaking

→    Particular business meetings  
 
→    Conflicts with your loved ones  
         
→    Interviews for new job opportunities

Just reflect on your triggers.





2.    Now ask yourself:

→    What thoughts typically run through my mind when I feel anxious?

For example:

→    I might mess up.

→    I'm not sure I can do that.

→    People might be really critical of me

Ever had these thoughts?

“Uhm, yeah Matty…”

No worries, it’s normal. 

It's okay to have those thoughts sometimes.

The important thing is to be aware, right?

“Right!”

Great! Let’s move on to the next step.





3.    Take a moment and ask yourself:

→    How does my body physically respond when I feel anxious?

For example you might experience:

→    Sweaty palms

→    Or your heart starts to race

→    Or you might feel tightness in the chest

We just need to be aware of our physical responses.

Do you know why?

“Uhm, why…?”

Because this way you’ll be able to recognize anxiety easily in the future.





4.    Alright, now we have a clear idea of:

→    Our triggers 

→    Our thoughts 

→    And our physical response

Guess what we’re gonna do now?

“Uhm, I don’t know…”

Well, we just need to ask this question:

→    What's one thing I can do when anxiety shows up unexpectedly?


Now your question is:

→    Why do I need to answer that question?

Well, because “preparation” is an incredible antidote to anxiety.

What we’re doing now is just preparing ourselves for “the next time”.

So, ask yourself:

→    What's one thing I can do when anxiety shows up unexpectedly? 

For example, you can:

→    Practice 4-7-8 breathing technique 

→    Repeat some positive affirmations you've created before

→    Recall a previous situation when you've experienced success

The most important thing is to prepare ourselves now.

We can’t wait for “the next moment” to try one of those tools.

We just need to try them now and integrate them into our “anxiety toolkit”.

This way, when anxiety knocks on the door it won’t catch us unprepared.




That’s it.

This is how you can:

→    Understand your anxiety better

→    Prepare yourself for “the next time”

→    And alleviate those feelings.

As we know, preparation and mental wellbeing go hand in hand.


Now the question is: Are you gonna try it?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty

Matty Piazzi

How do you handle criticism?

And how do you keep it from getting you down?

Here’s a tool for you:

→    The Fogging Tecnique



Let’s see how you can use it.

(We’ll also see how Aisha deals with criticism)



1.    So, imagine someone who frequently tells you:

→    You’re so lazy!

→    You’re too quiet!  
   
→    You never listen!    
      
→    You’re too sensitive!  
          
→    You’re so disorganized!     
    
→    You’re not good enough!   
            
Ever heard something like that before? 

No worries — you're not alone. 

But it's not fine hearing that voice, right?





2.    So, when you hear that voice, do this:

→    Imagine being a fog

“Uhm, what do you mean Matty?”

I mean this:

→    When someone criticizes, try to absorb that criticism without letting it disturb your peace.

Let’s see an example of how Aisha responds to Clark's criticism:



🧔🏻   You are lazy!

👳🏾‍♀️   Yes, sometimes I take it easy.



🧔🏻   You're too quiet!

👳🏾‍♀️   Yes, I tend to be quiet in certain situations.



🧔🏻   You never listen!

👳🏾‍♀️   Yes, I understand I should listen more attentively.



🧔🏻   You're too sensitive!

👳🏾‍♀️   Yes, I can be sensitive at times.



🧔🏻   You're so disorganized!

👳🏾‍♀️   Yes, I admit I can be disorganized sometimes.



🧔🏻   You're not good enough!

👳🏾‍♀️   Yes, I acknowledge I have room to improve.



You know what? 

I’m really proud of Aisha!

I'm rooting for her!





3.    Now your question is:

→    Okay Matty, but what happens next?

Well, the criticisms are not unlimited, right?

At some point Clark will run out of cartridges.

And when the cartridges really run out, Clark will give up.




That’s it.

This is how you can handle criticism without letting it bring you down.

Especially with those people who keep criticizing you repeatedly.

The important thing is acting like Aisha:

→    with respect

→    with elegance

→    and with conviction

And remember: you deserve respect!


Now the question is: Are you ready to be respected?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty

How do you boost your Emotional Intelligence?

Here are 5 steps:



1.    First off, find a quiet and comfy space.

Eliminate any distractions

You wanna stay focused for the next 15 minutes.





2.    Now, think about a recent experience you’ve had.

It could be:

→    An individual experience, like preparing for a project

→    A collective experience, like a conversation with someone

And it could be:

→    An experience where you felt “positive emotions”

→    Or an experience where you felt “negative emotions”

Just keep that experience in mind

We’re gonna work on it.





3.    Alright! Now do this:

→    Grab your journal

→    And write down the emotions you’ve experienced

For example, let’s say your experience is this:

→     “An important conversation with Aliah, my colleague”

Ask yourself:

→    What emotions did I experience during that conversation?

For example you can write:

→    Joy 

→    or Anger 

→    or Sadness  
  
→    or Surprise  
 
You just need to label your emotions and be as specific as possible.

If you’d like, you can also describe those emotions in your own words.





4.    Okay, now we’ve got an experience and the correlated emotions.

Guess what we’re gonna do now?

“Uhm, I have no idea, Matty”

Well, we just need to reflect on the action or event that triggered each emotion.

Why?

Let me explain.


Imagine you’ve had an important conversation with Aliah.

And imagine you’ve experienced anger.

This doesn’t mean the entire conversation led to anger.

There was probably something specific that triggered anger, right?

“Uhm, right!”

Great! 

What we wanna do here is figure out what really made you angry. 

And by the way, you can do the same with an experience that made you happy.

Understanding what makes us really happy is key, right?

So ask yourself:

→    What specific action or event led me to feel this way?

For example you can write this:

→    I felt anger when Aliah disrespected me and said “______”

This way you’ll be able to gain insight into your emotional response.





5.    Okay, last step.

Here we need to dig deeper.

We wanna explore the underlying reason behind your emotions.

Ask yourself:

→    Why did that event or action lead me to feel angry?

→    Were there unmet needs, expectations, or beliefs influencing my emotional response?

For example you may realize this:

→    I felt angry because “respect” is my core value

This way you may discover that being disrespectful leads you immediately to anger.




That’s it.

This is how you can boost your Emotional Intelligence.

Do this excercise regularly and you’ll become:

→    More resilient

→    More self-aware

→    More empathetic

→    And more capable of regulating your emotions

Now the question is: Are you gonna try it?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty

How do you boost your Emotional Intelligence?

Here are 5 steps:



1.    First off, find a quiet and comfy space.

Eliminate any distractions

You wanna stay focused for the next 15 minutes.




2.    Now, think about a recent experience you’ve had.

It could be:

→    An individual experience, like preparing for a project

→    A collective experience, like a conversation with someone

And it could be:

→    An experience where you felt “positive emotions”

→    Or an experience where you felt “negative emotions”

Just keep that experience in mind

We’re gonna work on it.





3.    Alright! Now do this:

→    Grab your journal

→    And write down the emotions you’ve experienced

For example, let’s say your experience is this:

→     “An important conversation with Aliah, my colleague”

Ask yourself:

→    What emotions did I experience during that conversation?

For example you can write:

→    Joy 

→    or Anger 

→    or Sadness   
 
→    or Surprise   

You just need to label your emotions and be as specific as possible.

If you’d like, you can also describe those emotions in your own words.





4.    Okay, now we’ve got an experience and the correlated emotions.

Guess what we’re gonna do now?

“Uhm, I have no idea, Matty”

Well, we just need to reflect on the action or event that triggered each emotion.

Why?

Let me explain.

Imagine you’ve had an important conversation with Aliah.

And imagine you’ve experienced anger.

This doesn’t mean the entire conversation led to anger.

There was probably something specific that triggered anger, right?

“Uhm, right!”

Great! 

What we wanna do here is figure out what really made you angry. 

And by the way, you can do the same with an experience that made you happy.

Understanding what makes us really happy is key, right?

So ask yourself:

→    What specific action or event led me to feel this way?

For example you can write this:

→    I felt anger when Aliah disrespected me and said “______”

This way you’ll be able to gain insight into your emotional response.





5.    Okay, last step.

Here we need to dig deeper.

We wanna explore the underlying reason behind your emotions.

Ask yourself:

→    Why did that event or action lead me to feel angry?

→    Were there unmet needs, expectations, or beliefs influencing my emotional response?

For example you may realize this:

→    I felt angry because “respect” is my core value

This way you may discover that being disrespectful leads you immediately to anger.




That’s it.

This is how you can boost your Emotional Intelligence.

Do this excercise regularly and you’ll become:

→    More resilient

→    More self-aware

→    More empathetic

→    And more capable of regulating your emotions

Now the question is: Are you gonna try it?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty


How can you challenge your negative thoughts?

Here are 3 steps:



1.    So, imagine this:

→    You’ve been invited to give a presentation at work, but you’re feeling anxious about it.

Your internal thought is clear:

→    “I’m gonna mess up the presentation, and everyone will probably think I'm no good at this.”

So, this is your negative thought we wanna challenge.

Let’s see how we can challenge it with six special questions.





2.    Here are the six questions with six potential answers:


1°    Is this thought doing me any good?

“Constantly worrying about what others think of me isn’t helping me.

It makes me feel bad about myself.

It’s just adding unnecessary stress and anxiety to my life.

Especially since I’ve got no concrete evidence to support this belief.”




2°    Can I see this from a different angle?

“Maybe I don’t have to see this as a failure waiting to happen.

I can see it as a chance to showcase my expertise.

Maybe I didn’t succeed in the past, but this doesn’t mean I can't face it now. 

I can see it as an opportunity to grow and improve”.




3°    What proof do I have?

“In reality, my fear of public speaking is not really founded.

I’ve already presented in front of a smaller group before.

And I had zero problems.

This fear seems to be more about my perception than actual evidence of failure.”




4°    How would someone else see this?

“Well, if my friend were in my shoes, she would probably reassure me.

She would probably tell me this:

→    ‘Even if you make any mistakes, it’s normal.’

→    ‘You shouldn’t be too hard on yourself’

She’d likely emphasize the importance of self-compassion.”




5°    What evidence would I give someone else?

“I’d probably tell them specific moments where I’ve faced similar challenges.

I’d tell them any positive feedback I’ve received in the past.

And I’d show them that my fear isn’t founded in reality.”




6°    Is this a fact, or is it just someone’s take?

“I think this belief is more based on my insecurities than reality.

It’s someone’s take — including mine.

It’s shaped by past experiences and perceptions rather than a true fact.”





3.    Alright! It feels better now, right?

But it didn’t end there.

We need to come up with a more realistic and optimistic thought.

“Uhm, so Matty…?”

So, let’s turn that negative thought is something more positive.

Do you remember your old thought?

“Uhm… ‘I’m gonna mess up the presentation, and everyone will probably think I'm no good at this.’ Right?”

Exactly!

Here’s a better thought:

"I'm a bit nervous about the presentation, but I've totally prepped for it. 

I'm pretty sure I can nail this talk!"

Do you like it?

“Yes :)”

Super!




That’s it.

This is how you can challenge your automatic negative thoughts.

Now the question is: Are you gonna try it?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty


How do you love yourself?

Here’s the April 2024 Calendar:


Day 1  -  Tidy up your closet
Day 2  -  Go for a nature walk
Day 3  -  Listen to calm music
Day 4  -  Fill in a coloring book
Day 5  -  Try a new healthy food
Day 6  -  Jot down how you're feeling
Day 7  -  Write a love letter to yourself
Day 8  -  Do something that brings you joy
Day 9  -  Reflect on what makes you happy
Day 10 -  Get up early and watch the sunrise
Day 11  -  Take a relaxing bath with lavender oil
Day 12  -  Go to bed an hour earlier than normal
Day 13  -  Do some sun salutations in the sunlight
Day 14  -  Write down your dreams and future goals
Day 15  -  Forgive yourself for a mistake you’ve made
Day 16  -  Lie in the sunshine and daydream about life
Day 17  -  Reach out to someone who makes you smile
Day 18  -  Watch a comedy movie that makes you laugh
Day 19  -  Sing your favorite song at the top of your lungs
Day 20 -  Spend quality time with your pet or a furry friend
Day 21  -  Start reading a book you've always wanted to read
Day 22  -  Dance to your favorite song like nobody's watching
Day 23  -  Put on the outfit that makes you feel most confident
Day 24  -  Treat yourself to some flowers and smell their fragrance
Day 25  -  Reach out to an old friend you haven’t talked to in a while
Day 26  -  Buy yourself a new dress and go out with your best friend
Day 27  -  Whip up a hearty and nutritious breakfast just for yourself
Day 28  -  Take ten minutes to practice deep breathing for relaxation
Day 29  -  Create a vision board with images representing your goals
Day 30  -  Stand in front of the mirror and list 5 things you love about yourself 



That’s it. 

Now the question is: Are you ready for April Self-Love?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty


How do you stay disciplined?

Today Nadine asks:

—

“How do you keep yourself disciplined day-to-day?”

—


(If you wanna ask me a question, check out my featured section)

Here’s my answer, Nadine:


—

Self-discipline comes in many forms.

But one thing I learned from sports is this:

→    Your discipline is completely dictated by how you talk to yourself

The words we use when we talk to ourselves matter.

Let me give you 3 examples — 3 mindset shifts.




1.    Many people say to themselves:

→    “Why can’t I…?”

For example:

→    Why can’t I achieve this goal?

A better version of that question is:

→    “How can I…?”

For example:

→    How can I achieve this goal?

This mindset shift is probably one of my favorites.

Once we start using “How can I…?”, everything seems more affordable.

Let me give you an example.



In the last few weeks, I started to receive many DMs.

So I was spending about 20 minutes a day replying to them.

And of course, I was trying to bring as much value as possible.

At some point I realized this:

→    Many of those DMs could easily become a post for LinkedIn.

So I asked myself:

→    How can I optimize my time and bring value not just to one person but to many people?

Thanks to that question I’ve got the idea of this new format.

So, first way to build discipline:

→    Shift from “Why can’t I…?” to “How can I…?”




2.    Another phrase many people use is:

→    “I have to…”

Now, I use this phrase too, but in my mind is not “negative”.

But for many people “I have to” means “obligation”.

And it’s pretty hard being disciplined if you feel obligated.

“Uhm, so Matty?”

So, we can switch from “I have to…” to “I get to…”

For example, instead of saying

→    I have to finish this task

you can say

→    I get to finish this task

In short, you move from “obligation” to “desire”.

It’s a mindset shift that gives you:

→    Appreciation

→    Empowerment

→    And a positive attitude




3.    Ever used “I won’t be able to…”?

No worry — you’re not alone.

Try to turn it into “I’ll try to…”

For example, instead of saying    

→    I won’t be able to finish the project by Friday.

say

→    I’ll try to finish the project by Friday.

That simple “try” will put you in a position to really try.

And many times it’s exactly what we need — just trying.




That’s it.

Discipline is probably the thing I believe in the most.

Again, it comes in many forms, but one thing is sure:

→    Our mindset matters more than what we think.

This is what sport taught me.

—


Alright!

Thanks for your question, Nadine.

Question of the day: 

→    On a scale of 1 to 10, how disciplined are you feeling?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty 

How to stop thinking in Black&White?

Today Lavinia asks:

→    “Why does it feel like I'm always swinging between 'nailed it' and 'total flop'?”

(If you wanna ask me a question, check out my featured section)



Here’s my answer, Lavinia:


—

What you’re probably doing is focusing only on the final results — not the process.

There are many people who think in Black&White.

The problem is that thinking in Black&White can lead to pessimism.

And it’s hard to feel happy.

Happiness often lies in the gray.



So, if I were you, I would probably shift my focus from:

↳    thinking only about the final result

to

↳    thinking about the process (and the progress).


When we fail, it’s not a total failure, right?

Probably we’ve got some small wins during the process.

But if our focus is only on the final outcome, we can’t see them.

And if we can’t see them, we can’t celebrate them.

And if we can’t celebrate them, even our confidence can go downhill.



For example, imagine a Football team (European Football).

Let’s say Inter.

When Inter loses, it doesn’t mean everything went bad, right?

Maybe during the match they tried a new game plan.

And maybe that game plan allowed them to score 3 goals.

Of course they lost, but they can’t grow if they focus only on the final loss.


And the same goes for the opposite. 

Every win has its setbacks — a little bit of gray. 

And we can learn a lot from that gray.

You know what I mean?

So, instead of waiting till the end of the match to call it a "win" or "loss", here's an idea:

→    Look at the small wins you’ve got during the match.

And even at the small losses.

Of course winning is great, but personally I learned more from losses than from wins.


And let's remember this:

→    Thinking in Black & White is like thinking that the seesaw has just ups and downs.

It makes no sense, right?

Fulfillment and happiness often lie in the gray.

—


Alright!

Thanks for your question, Lavinia.

Now, question of the day: 

→    What's a little personal win you're grateful for?

Let me know in the comments!



“Let’s build a more inclusive world by spreading wellbeing globally”

– Matty 

How can you challenge your negative thoughts?

Here are 3 steps:



1.    So, imagine this:

→    You’ve been invited to give a presentation at work, but you’re feeling anxious about it.

Your internal thought is clear:

→    “I’m gonna mess up the presentation, and everyone will probably think I'm no good at this.”

So, this is your negative thought we wanna challenge.

Let’s see how we can challenge it with six special questions.





2.    Here are the six questions with six potential answers:


1°    Is this thought doing me any good?

“Constantly worrying about what others think of me isn’t helping me.

It makes me feel bad about myself.

It’s just adding unnecessary stress and anxiety to my life.

Especially since I’ve got no concrete evidence to support this belief.”



2°    Can I see this from a different angle?

“Maybe I don’t have to see this as a failure waiting to happen.

I can see it as a chance to showcase my expertise.

Maybe I didn’t succeed in the past, but this doesn’t mean I can't face it now. 

I can see it as an opportunity to grow and improve”.



3°    What proof do I have?

“In reality, my fear of public speaking is not really founded.

I’ve already presented in front of a smaller group before.

And I had zero problems.

This fear seems to be more about my perception than actual evidence of failure.”



4°    How would someone else see this?

“Well, if my friend were in my shoes, she would probably reassure me.

She would probably tell me this:

→    ‘Even if you make any mistakes, it’s normal.’

→    ‘You shouldn’t be too hard on yourself’

She’d likely emphasize the importance of self-compassion.”



5°    What evidence would I give someone else?

“I’d probably tell them specific moments where I’ve faced similar challenges.

I’d tell them any positive feedback I’ve received in the past.

And I’d show them that my fear isn’t founded in reality.”



6°    Is this a fact, or is it just someone’s take?

“I think this belief is more based on my insecurities than reality.

It’s someone’s take — including mine.

It’s shaped by past experiences and perceptions rather than a true fact.”





3.    Alright! It feels better now, right?

But it didn’t end there.

We need to come up with a more realistic and optimistic thought.

“Uhm, so Matty…?”

So, let’s turn that negative thought is something more positive.

Do you remember your old thought?

“Uhm… ‘I’m gonna mess up the presentation, and everyone will probably think I'm no good at this.’ Right?”

Exactly!

Here’s a better thought:

"I'm a bit nervous about the presentation, but I've totally prepped for it. 

I'm pretty sure I can nail this talk!"

Do you like it?

“Yes :)”

Super!




That’s it.

This is how you can find and challenge your automatic negative thoughts.

Now the question is: Are you gonna try it?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty

How can you boost self-confidence?

Today Rania asks:

→    “Any tips for feeling more confident before jumping into a project?"

(If you wanna ask me a question, check out my featured section)



Here’s my answer, Rania:


—

I strongly believe we don’t need to build confidence before a project.

I think confidence comes from achieving micro-results during that project.

For example, let me tell you a story of when I was an athlete.



When I started cross-country skiing, at 10, my confidence wasn’t high.

From 6 to 8 I did alpine skiing — and the results were bad.

So my confidence wasn’t great.

So at 10, when I started cross-country skiing, I decided to do this:

→    I bought a kind of journal (I still remember it — with some friendly ants)

→    And jot down every single training


What do I mean by that?

I mean that at the end of every training I used to:

→    Take a moment

→    Grab the journal

→    And write down the number of kilometers, the time spent skiing and the location.

For example:

→    Lavazè Pass (a location in the Dolomites, Italy)

→    10 kilometers

→    60 minutes


At that time, I used to ski three times a week.

So every 2-3 days I used to:

1.    Come back to my journal 

2.    Jot down my “achievements”

3.    Look at my weekly improvements in terms of kilometers and time

4.    “Celebrate” my small improvements.

That “awareness” allowed me to build my confidence — step by step.



So, coming back to your question, Rania, my advice is this:

→    Don’t wait to be confident before starting your project

Start it and be sure to be constantly aware of your daily achievements.

Even if they’re small.

That’s gonna help you feel more confident — day by day.

… and don’t forget those special 16 seeds :)

—


Alright!

Thanks for your question, Rania.

Now, question of the day: 

→    Do you like this content format?

Let me know in the comments.



“Let’s build a more inclusive world by spreading wellbeing globally”

– Matty 

How to talk with more confidence?

Today Maryam asks:

→    “I often get nervous when I gotta talk in public or even just in meetings.

How can I build more confidence and speak better?”



(If you wanna ask me a question, check out my featured section)

Here’s my answer, Maryam:


—

I wanna tackle your question from a different angle.

Here’s what I think:

→    Our confidence in speaking is dictated by how we listen.

Let me break down this thought into 3 parts.




1.    First off, I’m lucky.

Why?

Because I’ve got a lot of weaknesses.

But I’ve also got a strength: my communication skills.

Why?

Because I listen.

Why?

Because I’m an only child.

So I spent all my childhood listening — both people and myself.

For me, it’s normal spending hours listening — even if I love talking.

After reverse engineering myself, I realized this:

→    When I listen, I listen like I were ignorant — in a humble way.

I’ve always been confident in speaking, but not because of my DNA.

So why?

Because I’m practically always in others’ shoes.

Even now, while writing, in reality I’m in your shoes.

I’m not kidding.

I strongly believe one of the best ways to communicate with confidence is by listening like an ignorant.

What do I mean by that?




2.    What I mean is this:

→    I see many people listening just to hear

Or listening while thinking about how to respond.

When I listen to people, I literally imagine being totally ignorant about that topic.

This allows me to:

→    Learn something new (not always, of course)

→    Learn how people think

So then, I know exactly how to talk with confidence with them.

Why?

Because I know their “world”.

And once we know their world, we feel more confident in talking.

“Uhm, so Matty…?”




3.    So, try this:

→    Next time you listen to someone, imagine being ignorant.

Try to understand their world.

Ask yourself:

→    Why are they talking in that way? 

→    Why are they using those words? 

→    What do they actually wanna convey?

→    What’s the message behind all of that?

This humble approach will put you in a position to understand people better.

And once we understand people, it becomes easier to feel confident.



And let’s remember: 

“Confidence gives us influence. Ignorance gives us insights.”

—


Alright!

Thanks for your question, Maryam.

Now, question of the day: 

→    Do you think confidence is something we can build? 



“Let’s build a more inclusive world by spreading wellbeing globally”

– Matty 

How to boost your Emotional Intelligence?

Today Tomasz asks:

→    “Can you share some tips for improving emotional intelligence within a team?”

(If you wanna ask me a question, check out my featured section)



Here’s my answer, Tomasz:


—

First off, great question!

I think that every improvement within a team needs to start from the top, right?

An exercise that I really like is “Reframing”.

Specifically two types of reframing:

1.    Content Reframing

2.    Context Reframing

Let me tell you how it works, so you can try it personally.

And then bring it to your team.




1.     Content Reframing

So, imagine this.

→    Your colleague Luis delayed his work.

→    And you feel a little bit angry.

Now the question is:

→    How can you use that anger to boost your Emotional Intelligence?

Simple, ask yourself:

 →    What can be a positive meaning of this situation?

 →    What are the pros of this experience?

I know it’s tough finding a pro in that situation, but for example you can say:

→    “I can use this situation to finally talk to Luis and improve our way of work.”

This way you go from “anger” to “growth opportunity”.

And you also boost your Emotional Intelligence.

Specifically your Self Management.




2.    Context reframing

Now imagine this:

→    Your colleague Charlotte seems to be too fussy

→    And you feel frustrated because you’re wasting time on worthless stuff

Now the question is:

→    How can you use that frustration to boost your Emotional Intelligence?

Simple, ask yourself:

→    When else would this behavior be a good thing?  

For example you can say:

→    “This being 'so fussy' could actually come in handy for the next big project we have to tackle for our client."

This way you go from “frustration” to “hidden opportunity”.

And again you’re building Emotional Intelligence.

Got it?



That’s it.

This is how we can boost our Emotional Intelligence through daily experiences.

And you can use Reframing with every “negative” emotion or feeling.

Then it will become a habit.

And you’ll be able to find the opportunity where in the past you found the problem.

—


Alright!

Thanks for your question, Tomasz.

Now, question of the day: 

→    When you think of 'Emotional Intelligence,' what's the first thing that comes to mind?

Let me know in the comments.

I’m curious!



“Let’s build a more inclusive world by spreading wellbeing globally”

– Matty 

How do you hack your stress level? 

Here are 8 tips (based on the brain region):



→    FRONTAL LOBE

This brain region helps us decide, solve problems, and handle emotions.

Here are 2 practices you can try:


1.    Visualization

For example you can visualize yourself achieving a long-term goal.
 

2.    Mental Imagery

For example you can imagine being in your favorite natural location.

(Mountain, sea, lake, desert, forest…).




→    PARIETAL LOBE

This brain region helps us sense, move, and stay aware of space.

Here are 2 practices you can try:


1.    Body Scan Meditation

This is a specific meditation practice where you focus your attention on each part of your body.


2.    Progressive Muscle Relaxation

This is similar to Body Scan Meditation, but it’s used specifically to release specific muscle groups.

I practiced it when I was an athlete — it works!



 
→    TEMPORAL LOBE

This brain region helps us hear, remember, and react emotionally. 

Here are 2 practices you can try:


1.    Binaural Beats

These are audio tracks specifically designed for focus, relaxation, sleep, etc. 

You can listen to them during your meditation, at work, or before going to bed.
 
I used them a lot before going to bed, and they helped me significantly.


2.    Sound Healing

These include sounds like singing bowls, gongs, Tibetan bells, or sounds of nature.

My favorite is a lakeshore with a few birds.

You can integrate them into your meditation, yoga session, at work, or before going to bed.




→    OCCIPITAL LOBE

This brain region helps us see and understand visual information. 

Here are 2 practices you can try:


1.    Stargazing

I'm completely in love with the stars and the moon. 

Every morning, as part of my morning routine routine, I spend a couple of minutes looking at them (when the moon is visible).

Yeah, I wake up very early.


2.    Looking at the sunrise/sunset

If you prefer the sunrise or the sunset, you can check out this magic of nature.




That’s it.

These are 8 practices you can use to relieve stress.

Now the question is: What's your favorite practice?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty


What can you do when you feel off?

Here’s a tool for you:

→    The Wise Owl



I’m not kidding.

Let’s see how you can try it.

(We'll also see how Chloe uses this tool)




1.    Grab your journal.

If you prefer, you can talk aloud to yourself.




2.    Let’s imagine you prefer using your journal.

What you need to do is just write a conversation.

“Uhm, a conversation…?”

Yep! A conversation!

“A conversation between who, Matty…?”

Between you and the Wise Owl — an imaginary Wise Owl.

Do you remember Archimedes, Merlin the Wizard's Owl?

Exactly, just that owl!

You know, Disney is my favorite company ;)

Anyway, what you need to do is just write a conversation where:

→    You tell your feelings to the Wise Owl

→    The Wise Owl acts as a mix of a friend, a mentor, and a therapist.

Let’s see an example.





3.    Example:

👩🏼    Hey Wise Owl, can I talk to you?

🦉    Hey Chloe, of course! I’m here whenever you need me. Please tell me.

👩🏼    Uhm, it’s one of those days, you know? Nothing seems to be going right.

🦉    Ah, I get it. Tell me Chloe, what do you mean by “nothing seems to be going right”?

👩🏼    I'm just stuck in this funk and can't seem to shake it off.

🦉    Ah, I get it. Sounds like you're having a rough time. It's okay to feel overwhelmed sometimes. We all have those days. 

👩🏼    Yeah, but it’s frustrating you know? Feels like I’m stuck in a loop of negativity.

🦉    Totally get that. But you know what, Chloe? You've got more power than you think. Right?

👩🏼    Really?

🦉    Of course! Try focusing on the little things that make you happy, even if it's just for a moment.

👩🏼    Easier said than done, Wise Owl. Feels like everything’s going wrong today.

🦉    I hear you, Chloe. Trust me, even on the crappiest days, there’s still some good stuff out there. 

👩🏼    Uhm, so…?

🦉    So, take a breather, clear your mind, and see if you can find something positive to hold onto.

👩🏼    Okay, I'll give it a shot. Thanks for the reminder to take care of myself. Sometimes I forget to do that.

🦉    No problem at all. Self-care is key, especially on days like today. Remember, you're stronger than you think, and you've got what it takes to get through this.

👩🏼    Thanks, Wise Owl :) 




That’s it.

And don’t worry, I know what you’re thinking now:

→    Matty, you’re completely crazy!

Well, when we're feeling off, there's just one thing we have to do:

→    Talk it through


So you have three options:

1.    Talk to yourself  — out loud

2.    Talk to someone else — out loud

3.    Have a ‘secret’ conversation with someone — like writing to the Wise Owl.


What do you choose?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty


How can you give yourself compassion?

Here’s a tool for you:

→    “How would you treat a friend?”



Let’s see how you can try it.




1.    First off, take a moment.

Reflect on a time when you faced something challenging.

It could be:

→    A challenging situation

→    A mistake you’ve made

→    A difficult conversation

Just reflect on that.





2.    Now grab your journal.

Ask yourselves this question and write down your answer:

→    What was my reaction to that situation?

For example you can write:

→    I blamed myself

→    I hated myself for what happened.

→    I felt embarrassed and wished the floor would swallow me up.

Just write down your reaction.





3.    Now imagine that a close friend is facing the same situation.

Ask yourself:

→    How would I respond to them if they were in that same situation?

→    What kind of support would I offer to lift their spirit?

→    What words of encouragement would I use?





4.    Okay, now we have a clear idea of how you would treat a friend, right?

It’s better than how you treated yourselves, isn’t it?

“Yeah Matty!”

Super! Now do this:

→    Take that compassion and give it to yourself.

Literally, speak to yourself with the same level of kindness and empathy.

That kindness and empathy you would use with your friend.

And of course, write it down.

“Uhm, do I have to write down those phrases?”

Yep! You got it right!

Write down those kind and empathetic phrases.

They’ll become your new affirmations.

For example, some affirmations could be:

→    “It’s okay to make mistakes, I’m a human”

→    “I’m doing the best I can and that’s enough”

→    “I’m worthy of love and kindness, just as I am”





5.    Now take a moment to reflect on the differences in your reaction.

“Uhm, the differences…?”

Yeah, the difference.

Am I wrong or now there are two types of phrases in your journal?

“Oh, yeah…”

Great! So take a moment and reflect on the difference between:

→    Your past reaction (e.g., “I hated myself for what happened”)

→    Your new perspective (e.g., “It's okay to make mistakes”)





6.    Alright! Now it’s time to integrate those wonderful phrases into your life.

“Uhm, what do you mean, Matty?”

I mean this:

→    Every time you think about that situation, repeat the new self-compassion affirmations.

Just to soothe you.




That’s it.

This is how you can give yourself compassion and feel better.

We all offer compassion to our close friends.

Why shouldn’t we offer ourselves the same level of compassion?

We deserve it.

Are you with me?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty


How do you deal with daily stress?

Today Hasib asks:

→    “How can I deal with everyday stress, especially when I'm buried in work?”

(If you wanna ask me a question, check out my featured section)



Here’s my answer, Hasib:


—

I think we all deal with stress in different ways.

It’s all about figuring out what works for us.

For example, let me tell the difference between:

→    Me

→    My mom

→    My dad



In my case, I can’t stay without daily exercise.

If I don’t move my body every day, I immediately feel stressed.

Exercise, for me, it’s like bringing calm directly to my mind.

But not everyone loves the gym like me.



For example, my mom’s stress reliever is gardening.

From vegetable gardening to taking care of her flowers — especially orchids.

She literally manages her stress by doing that.

Totally different than me.

I would be stressed all day if my stress reliever was gardening.

I don’t like it.

You know what I mean?



On the flip side, my dad’s stress relievers have always been:

→    Walking up and down the Dolomites (where my family lives)

→    Or doing some woodworking

He’s an artisan (a tiler), so of course he loves art.

I’m very bad at manual art — so it couldn’t be my stress relief.



Now, what I wanna tell you with that?

Simple: all of us have our own way to deal with stress.

In my opinion, it’s all about: 

→    trying different things

→    and becoming aware of what makes us calm.

And of course, it has to be something doable on a daily basis.

Of course I love spending time on the shore of some lake.

But I can’t do it every day.

You know what I mean?

The gym is close to my home — I can go there whenever I want.

You can try:

→    Reading

→    Journaling

→    Meditating

→    Talking to your cat

→    Sleeping more, and better

It’s all about figuring out what works for you.

—


Alright!

Thanks for your question, Hasib.

Now, question of the day: 

→    What’s your favorite stress reliever?

Let me know in the comments.



“Let’s build a more inclusive world by spreading wellbeing globally”

– Matty 

How do you take care of yourself?

Here’s the Checklist for next week (April 15-21st):

1.    Ate healthy meals
2.    Practiced gratitude
3.    Limited screen time
4.    Engaged in a hobby
5.    Spent time in nature
6.    Practiced mindfulness
7.    Chose a goal to focus on
8.    Listened to calming music
9.    Engaged in positive self-talk
10.    Showered and brushed teeth
11.    Checked in with my emotions
12.    Was active for min 30 minutes
13.    Repeated positive affirmations
14.    Drank at least 10 cups of water
15.    Took time to do something I enjoy


That's it.

Now the question is: What’s your favorite self-care activity?


“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty

How can you be more mindful at work?

(i.e., more productive, focused, ...)

Here are 6 tips:



1.    Multitasking, at the end of the day, isn't all that great, right?

Our focus isn't happy when we madly switch from one thing to another.

So, one practical thing you can do is this:

→ Switch off your notifications when working on important tasks.

I personally have no notifications when I work.

In one word? Liberating!





2.    “Mindful at work” and “presence” go hand in hand, right?

We can’t be mindful (and productive, and focused) by thinking about:

→    The previous meeting

→    The next thing to do

So, try to do this:

→    Be present in whatever you’re doing.

Both during important and non-important tasks.

Ask yourself: “Am I consciously present now?”

If not, focus on what you’re actually doing.





3.    Do you ever feel disconnected from yourself when you work?

Don’t worry — you’re not alone.

Try this:

→    Every hour, take a minute to connect with one of your senses.

For example you can consciously connect with:

→   Your sight (by looking outside)

→   Your hearing (by focusing on sounds you weren't noticing)

→   Your taste (by eating a small, healthy meal)

→   your touch (by picking up your water bottle) 

→   your smell (by smelling something you weren't noticing)

Just a minute every hour.





4.    Working in an auto-pilot doesn’t mean you’re fully present, right?

So, if you don’t like tip number 3, try this:

→    Set a timer to go off 3-4 times a day.

It’s gonna be your mindful reminder that will say:

→    “Hey, be present in the here and now, please”

This way you’ll be able to switch off from auto-pilot mode.





5.    Gratitude and mindfulness are close friends, right?

So why not practice gratitude in the middle of the working day?

Try this before lunch:

→    Write down one thing you’re grateful for about the morning at work.

It could simply be:

→    “End Task X”

→    “Chat with new client Susan”

→    “Got a new idea for content marketing”

Stop — just a simple phrase. 

You don’t need the Nobel Prize to be grateful.





6.    There are things we can change.

And there are things we cannot.

Are you with me?

Great! 

Even because “acceptance” and “mindfulness” go hand in hand, right?

It makes no sense to waste time thinking:

→    “I could have done it better” (past)

→    “I'm gonna make a mess tomorrow” (future)

We need to stay in the present moment — and accept ourselves.

So, try this:

→    Take a moment each day to remind yourself “I’m good enough”.

This will help you to cultivate acceptance — and be more mindful.




That’s it.

These are 6 tips you can use to be more mindful at work.

Tell me in the comments: What’s your favorite way to feel mindful at work?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty

How do I avoid burnout?

Here are the 6 Elixirs Merlin gave me:

(maybe you'd like to give them a try)




1.    The Nature Elixir

Did you know I grew up in the Dolomites?

“Uhm, what are the Dolomites, Matty?”

Oh, come on! 

They’re the most beautiful mountains in the world — in Italy.

Anyway, the first Elixir to avoid burnout is spending time in nature.

Or at least looking at it.

That’s why:

→    I spend about 20 minutes a day looking at nature.

How?

By looking out of the window 10 times a day for 2 minutes.

When?

During my short breaks — we’ll see it next.





2.    The Self-Care Elixir

We can’t take care of others if we don’t take care of ourselves, right?

And as you know, I love people.

But we can’t love others if we don’t take self-love seriously.

That’s why:

→    I meditate every day (just 15 minutes)

→    I eat healthy every day (7 small meals)

→    I work out every day (the gym is my second home)





3.    The Restoration Elixir

I don’t like sleeping.

Why?

Because I love living! 

But sleep matters.

And also rest matters.

Sports taught me you can’t win without qualitative sleep and rest.

That’s why:

→    Every day I sleep 8 hours

→    Every 50 minutes of work I take 10 minutes of rest

→    Every day I stay 11 hours without looking at screens.





4.    The Delegation Elixir

One of the best ways to avoid burnout is to simplify our life, right?

You can’t imagine how much I believe in the power of simplicity.

And I’m a guy who prefers time over money.

“Uhm, so…?”

So, if I can pay someone to do something I don't like, I don’t think twice about it.

That’s why:

→    Based on my resources, I delegate all the activities I don’t wanna do.
    




5.    The Boundaries Elixir

Have you already set your boundaries?

It’s really important to set them — and respect them, right?

Great! That’s why:

→    I don’t work at all hours

→    I don’t say too many “yes”

→    I don’t leave my health on the street

→    I don’t have notifications on tech devices





6.    The Connection Elixir

The deeper our relationships, the more positive emotions we can experience.

The more positive emotions we experience, the less chance to burnout.

Do you think so too?

Super! That’s why:

→    I set time for my family (in my Calendar)

→    I set time for my friends (in my Calendar)




That’s it.

These are the 6 Elixirs Merlin gave me to keep burnout at bay.

Now I’m curious: What’s your favorite Elixir to avoid burnout?



“Let’s build a more inclusive world by spreading wellbeing globally!”

– Matty


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