Julian Treasure, a sound and communication expert, shares insights on how to speak effectively so that people truly pay attention. He identifies common habits that make communication ineffective, and provides tools to speak powerfully and positively.

Avoid the "Seven Deadly Sins of Speaking"

• Gossip – Speaking badly about someone who's not present.
• Judging – People feel unsafe when they sense judgment.
• Negativity – Constant complaining turns people away.
• Excuses – Not taking responsibility erodes credibility.
• Exaggeration – Especially when it turns into lying.
• Dogmatism – Confusing opinions with facts.
• Complaining – Regular venting without solutions wears down listeners.

Use the HAIL Framework

Treasure recommends the HAIL model to structure how we speak:

• H – Honesty: Be clear and straight.
• A – Authenticity: Be yourself.
• I – Integrity: Be your word; do what you say.
• L – Love: Wish people well.

Improve Your Vocal Toolbox

We all have powerful vocal tools. Julian highlights key elements to vary for stronger communication:

• Register – Speak from the chest for power.
• Timbre – Smooth, rich tones are more engaging.
• Pace – Vary speed and add pauses for emphasis.
• Pitch – Use pitch to show emotion and keep attention.
• Volume – Use quiet for intimacy, loud for impact.

Practice and Presence

To become an effective speaker, practice regularly. Reading aloud, recording yourself, and trying warm-up techniques help develop presence and clarity. Also, be conscious of your listening environment—people who listen well often speak better too.

Dr. Judson Brewer, a psychiatrist and addiction expert, explains how mindfulness can help us understand and break bad habits—whether it's smoking, stress-eating, or constantly checking our phones.

Understanding the Habit Loop

Every habit has three parts:

• Trigger – A cue that sets the habit in motion (e.g., stress).
• Behavior – The actual habit (e.g., reaching for chocolate).
• Reward – The perceived benefit (e.g., a sense of relief).

Over time, the brain forms a loop that reinforces the behavior whenever the trigger appears, even if it’s not actually rewarding.

Mindfulness as a Disruptor

The key to change isn’t fighting the habit but understanding it. Dr. Brewer suggests we become curious and mindful:

• Pay attention to the **actual outcome** of the behavior. Does it really feel good?
• Get curious: **"What am I getting from this?"**
• Noticing the **discomfort** or boredom behind a habit can weaken its power.

Replace Reaction with Awareness

Instead of reacting on autopilot, observe the sensations, thoughts, and emotions. This awareness creates space between the trigger and the behavior, allowing a conscious choice.

Example: Instead of stress-eating, try noting: “I’m feeling anxious.” Then pause. This simple moment of curiosity interrupts the loop.

The Brain Rewires Itself

With repetition, mindfulness helps the brain realize that the old habit isn’t actually rewarding. Over time, the urge fades and healthier behaviors can take root. It’s not about willpower—it’s about awareness.