Work and Wellness

What if getting more done isn’t about finding more hours in the day?In this episode, I sit down with Dr Amantha Imber — organisational psychologist, bestselling author and founder of Inventium — to talk about her latest book, The Energy Game, and why managing our energy could be far more important than managing our time.Amantha burnt out in 2024 despite being one of Australia’s leading experts on productivity. That experience led her to rethink the way we approach productivity and ultimately became the basis for her most personal book yet — a science-backed look at how to boost, rest and protect your energy so you can perform at your best without running yourself into the ground.We also talk about AI, why it isn’t delivering the productivity gains many organisations expected, what we risk when we outsource too much of our thinking, and the one experiment Amantha challenges every listener to try this week.Key TopicsWhy time management alone won’t save you from burnout — and what to focus on insteadThe three categories of energy strategies: boost, rest and protect, and when to use eachWhy most of us are doing “fake rest” and what real rest actually looks likeThe minimum viable dose of cold water immersion and why you don’t need an ice bathHow AI could be making us cognitively lazy and what we risk losing if we outsource our thinkingWhy AI isn’t delivering the productivity gains many organisations expectedThe silent walk — one of Amantha’s favourite strategies and why it worksAbout AmanthaDr Amantha Imber is an organisational psychologist, bestselling author and founder of the award-winning behaviour change consultancy Inventium. In 2021, she became the first Australian to win the prestigious Thinkers50 Innovation Award, described by the Financial Times as the “Oscars of Management Thinking”. In 2025, she was named AI Consultant of the Year at the Australian AI Awards.She is the host of the number-one-ranking business podcast How I Work, with more than six million downloads, and her work has appeared in Harvard Business Review, The New York Times, Forbes and Fast Company. Her latest book, The Energy Game, explores the science of how to better protect, restore and use your energy.Connect with Amantha⁠Book: The Energy Game⁠⁠Substack: One Percent Better⁠⁠How I Work podcast

We all have them. The colleague who drives you absolutely crazy. The leader who says something that leaves you speechless. The person you genuinely cannot figure out.In this episode, I get into one of the most requested topics I've had — how to work with difficult people without losing your mind or your professionalism. Because not everyone who feels difficult actually is difficult. Sometimes it's a personality clash, sometimes it's a values difference, and sometimes yes — it really is just them.I break down the three categories every difficult situation falls into, why understanding someone's motivation changes everything, and the exact phrases I use when someone says something completely out of line. This one is practical, honest and full of things you can use immediately.Key TopicsThe difference between a personality clash, workplace friction and genuinely dysfunctional behaviour and why each one needs a different responseWhy understanding what motivates someone changes how you work with them completelyThe question every team should ask before starting a project together and almost never doesWhat to say in the moment when someone says something wildly out of lineWhen to document behaviour, when to escalate it and when to make a decision about your environmentHow to have the awkward but necessary conversation about working better togetherComing back to self awareness before deciding someone else is the problemKeywords: Difficult people, workplace conflict, communication, leadership, boundaries, self awareness, team culture, performance, mental health, wellbeing

Nobody teaches you how to be a great leader. You just get promoted and figure it out.In this episode, I open up the Instagram question box and answer your leadership questions completely off the cuff, no textbooks, no frameworks, just the real lessons from my own experience leading teams through COVID, the Northern Rivers floods, and everything in between.We cover the questions people are actually asking but rarely get honest answers to — is leadership really worth the promotion, how do you stop taking things personally, how do you lead when you don't have the answers, and what is the one leadership skill nobody talks about enough. This one is practical, personal and full of the kind of advice I wish someone had given me when I first stepped into a leadership role.Key TopicsIs leadership really worth the promotion and what you need to honestly ask yourself before saying yesThe future of leadership in an AI-driven world and the human skills that will matter mostHow to stop taking things personally as a leader without stopping caringHow to lead through uncertainty when you don't have the answers eitherHow to support your team without absorbing all of their problemsThe SBI framework for hard conversations and why clear is kindThe two most underrated leadership skills: repair and pauseThe best leadership advice Angela has ever receivedKeyword: Leadership, management, high performance, communication, burnout, feedback, hard conversations, self-awareness, team culture, future of work

This one is personal. It has just ticked over a year since my dad, Phil — big Phil — suddenly passed away. And over that time, through my own experience and in talking to so many people who have been through grief and loss, I've come to realise that there are some things nobody really talks about openly enough.In this episode, I share my unfiltered thoughts from the last year — the things that helped, the things that hurt, and the unexpected gifts that grief brought with it. Because grief is not just something you get through. It changes you. It shifts your perspective in ways that are impossible to fully explain until you've felt it yourself.This episode is for anyone who is grieving right now, and for anyone who loves someone who is, because at some point, we will all need to know how to sit beside someone in the mud.Key TopicsHow grief changes you as a person in ways that are permanent and profoundWhy acknowledgement is the most powerful thing you can offer someone who is grievingThe heartwarming and heartbreaking reality of how people show up — and don'tWhy grief is not linear and why the world moving on doesn't mean you have toThe unexpected gifts grief brings — clarity, perspective and freedom from other people's opinionsWhy going back to work too early is something Angela wishes she hadn't doneThe stone in your pocket — Angela's analogy for what grief really feels like over timeConnect with Angela Instagram: https://www.instagram.com/mind.your.grit/ Website: https://www.mindyourgrit.com/Keywords: grief, loss, wellbeing, mental health, perspective, resilience, support, death, healing, mindfulness

What if everything you've been taught about resilience is actually making you less of it?In this episode I sit down with Jay Abbasi — global keynote speaker, TEDx speaker, former Tesla leader and host of the Unstuck podcast — to completely reframe how we think about pressure, resilience and what it actually means to thrive. Because the version of resilience most of us have been sold about keep going, push through, don't show weakness, is not resilience at all.Jay brings a rare combination of high-pressure corporate experience and deep expertise in mindfulness and neuroscience, and he is one of the most genuinely thoughtful guests we have had on this show. We get into his formula for real resilience, why people pleasing is actually a selfish act, the difference between being a superhero and a captain of the ship, and the story of what happened when his long-awaited TEDx talk couldn't be published and how he responded. This one is rich, practical and full of reframes that will stay with you.Key TopicsWhy the traditional definition of resilience is nonsense and what it actually requiresJay's formula: energy plus space plus choice equals resilienceThe difference between being a superhero leader and being the captain of the shipWhy people pleasing is not selfless — it is self-servingThe Victor Frankl quote that changed how Jay thinks about pressure and presenceWhy curiosity and effective communication will be the most critical leadership skills in the AI eraWhat Jay's TEDx talk story taught him about bouncing back from unexpected adversityWhy trusting your intuition requires stillness and how to cultivate itAbout JayJay Abbasi is a global keynote speaker, TEDx speaker, coach and host of the top-rated podcast Unstuck with Jay Abbasi. A former Tesla leader who built and led national training programs for over a thousand employees, Jay has since coached leaders at Google, Amazon, TikTok and Wells Fargo. Blending corporate experience with deep expertise in mindfulness, resilience and wellbeing, Jay's message is that success isn't about avoiding challenges — it's about mastering them with clarity, energy and purpose. He has been featured in Forbes, Authority Magazine and Medium, and is based in New Jersey.Connect with JayLinkedIn: https://www.linkedin.com/in/jayabbasi Instagram: https://www.instagram.com/jayabbasi_ Website: https://jayabbasi.me/ Podcast: Unstuck with Jay Abbasi — available on YouTube and all podcast platformsKeywordsresilience, leadership, high performance, burnout, pressure, mindfulness, self-awareness, curiosity, communication, intuition

What if the most important investment you could make in your health, your performance and your wellbeing isn't a supplement, a morning routine or a productivity system, it's your relationships?In this episode I sit down with Megan Gourlay, founder of Love With Me, a boutique matchmaking service built on the belief that meaningful relationships have the power to change lives. Megan spent 25 years in the corporate world before pivoting to help people find genuine connection and her insights go far beyond romantic love.We talk about what people are really searching for beneath the desire for a partner, why loneliness is one of the most invisible and underestimated health risks of our time, what green flags actually look like in any relationship, and why high achievers are often the worst at prioritising the very thing that makes them better at everything else.Whether you are single, partnered, or somewhere in between — this episode will make you think differently about how you show up in all of your relationships.Key TopicsWhat people are truly searching for beneath the desire for a partner and why it matters for all relationshipsThe green flags that tell you a relationship has genuine foundations to lastWhy loneliness is one of the most invisible health risks and what Monday morning conversations reveal about itHow high achievers unconsciously fill the void of connection through their workWhat the research on loneliness says and why it is as damaging as smoking 15 cigarettes a dayThe habits Megan sees consistently in couples who go the distanceWhy waiting until you are ready is keeping more people on the sidelines than they realiseAbout MeganMegan Gourlay is the founder of Love With Me, a boutique matchmaking service built on the belief that meaningful relationships have the power to change lives. After 25 years in the corporate world, Megan studied relationship counselling and created a highly personalised matchmaking approach that goes beyond dating apps and algorithms — taking the time to deeply understand each client's values, lifestyle and relationship goals. Having spent seven years single herself before meeting her husband in her late 30s, Megan brings both professional expertise and personal understanding to her work.Connect with MeganWebsite: https://www.lovewithme.com.au/ Instagram: https://www.instagram.com/lovewithme_dating/ Keywordsrelationships, loneliness, connection, wellbeing, matchmaking, belonging, high performance, love, mental health, self awareness

You asked. I answered. No prep, no filter.In this episode, I opened up my Instagram question box and answered everything that came in completely off the cuff. Personal questions, career questions, business questions and everything in between. You'll get an honest look at self-doubt, why I closed Grip Pilates, what I've changed my mind about, the biggest misconception people have about me, and the one thing I have completely stopped caring about since turning 40.This one is a little different from our usual episodes — it's raw, personal and probably the most you'll hear about me in one sitting. I hope you enjoy it.Key TopicsHow I deal with self-doubt and why doing hard things is the antidoteWhat I'm still working on and why giving myself permission to stop is harder than it soundsHow I knew it was time to close Grip Pilates and what I gained from letting it goThe biggest misconception people have about me that used to really annoy meWhat I'm saying yes to more and what I'm firmly saying no toHow I found my personal style and the three-word framework I use to shop intentionallyWhat I love most about Liam and why he is genuinely the best decision I ever madeKeywords: self awareness, personal growth, burnout, business, career change, identity, style, relationships, mindset, behind the scenes

We talk a lot about working parents. We talk far less about the people who have chosen not to be one. In this episode, I sit down with my dear friend Candice Harvey — speaker, workshop facilitator, former HR leader, author and founder — to have a conversation that is long overdue. What is it actually like to be child-free by choice in the workplace, in friendships and in life? And what are the hidden challenges that nobody thinks to ask about?This is not a conversation about which path is better. Both are valid and both come with trade-offs. It is an honest, warm and at times very funny conversation about identity, purpose, belonging, burnout, boundaries and what it means to build a rich life on your own terms, whatever that looks like for you.Whether you have children or you don't, this one will make you think differently about the assumptions we make and the questions we forget to ask.Key TopicsWhat people most misunderstand about women who choose not to have childrenWhy burnout does not check your parenting status before it finds youThe hidden wellbeing challenges of being child-free that nobody talks aboutWhy leaving work early for yourself can feel less legitimate than leaving for a child and what to do about itHow child-free people find purpose and legacy outside of parenthoodThe most unhinged things people have said when told someone doesn't want kidsThe real trade-offs on both sides and what you gain and what you consciously give upAbout CandiceCandice Harvey is a speaker, workshop facilitator and business owner with 15 years of experience in HR. She now helps people manage themselves — shaking up their thinking so they can behave differently and get different results. She is also the author of her debut book, The Shake Up.Show NotesConnect with Candice on ⁠Instagram⁠Buy her book ⁠The Shake Up:  This isn't another self-help book. This is a shake-up⁠Learn more about Candice's ⁠work and workshops.⁠ Keywords: child-free, women at work, identity, purpose, burnout, wellbeing, boundaries, belonging, life choices, workplace culture

What if everything you've been told about manifestation is wrong?In this episode I sit down with Georgie Stevenson — co-founder of Naked Harvest, founder of Rise and Conquer, and one of Australia's most followed entrepreneurs — to talk about the concept that sits at the heart of everything she has built. That you don't manifest what you want. You manifest who you are.Georgie unpacks what manifestation actually means beneath the vision boards and the hype, why your self-concept shapes your reality more than any goal-setting tool ever will, and how she has done the inner work to completely rewrite who she believes herself to be — multiple times. We also get into the dark 18 months postpartum that forced her to question everything, what she has learned about identity and worth as a founder, and why coming back to self is the most practical thing any of us can do.This one is honest, grounded and will change the way you think about what you're actually creating.Key TopicsWhy manifestation is about identity, not intention and what most people get completely wrongHow your self-concept shapes your reality more than your vision board ever willThe postpartum ego death that completely redefined Georgie's definition of successHow to separate your worth and identity from your work when your personal brand is your businessThe limiting belief Georgie has worked hardest to overcome and why hustle culture makes it worseWhat wellbeing actually looks like for Georgie in this season and why simplicity winsWhy curating your online experience is just as important as curating your real oneAbout GeorgieGeorgie Stevenson is an entrepreneur, investor, content creator and mum, best known as co-founder of Naked Harvest and founder of the Rise and Conquer brand. With a community of more than 400,000 people, Georgie has built a loyal following by openly sharing the realities of business ownership, motherhood, health, wellness and personal growth. A qualified life coach and host of the Rise and Conquer podcast, she is passionate about helping women step into their potential and create lives aligned with their goals, values and vision.Connect with Georgie Instagram: @georgiestevenson / @riseandconquer /@nakedharvestsuppshttps://www.nakedharvestsupplements.com/Keywords: Manifestation, identity, self concept, mindset, entrepreneurship, burnout, motherhood, wellbeing, limiting beliefs, personal growth

Have you ever felt stuck but couldn't quite explain why — or felt like you were doing all the right things but still felt deeply unsatisfied?In this episode, I sit down with Dr Emily Musgrove, clinical psychologist, author and resident psychologist on The Imperfects podcast, to explore the psychology behind why we feel stuck, what we're really searching for beneath the surface, and what it actually takes to build a life that feels meaningful rather than just successful.Emily brings over 15 years of clinical experience and a refreshingly honest perspective — including her own experience of a breast cancer diagnosis that completely reframed how she thinks about resilience.We get into the difference between belonging and fitting in, why people pleasing quietly costs us our identity over time, what the research says about meaning versus purpose, and the one psychological skill Emily believes every leader needs above all else.Key TopicsWhat resilience actually means and why it has nothing to do with holding it togetherThe difference between belonging and fitting in and why fitting in is exhaustingHow people pleasing quietly erodes your sense of self over timeWhy feeling stuck is not a problem to fix, it's a signal to pay attention toThe difference between meaning and purpose and why purpose doesn't have to come from workThe one psychological skill Emily says every leader needs: curiosityShow Notes Emily's Book is Unstuck: A Guide to Finding Your Way Forward to Live the Life You Want to Live — ⁠available here. ⁠Instagram: https://www.instagram.com/dremilymusgrove/ Join Emily's ⁠mailing list⁠ to be the first to hear about her upcoming membership community focused on finding meaning and purpose in midlife.

As AI takes over more of what we do at work, the question isn't whether your job will change. It's whether you're developing the skills that machines simply can't replicate.In this episode, I sit down with Sonia Clarke, collaboration designer, facilitator and founder of Clever Manka, to explore what it really means to work well with other humans and why that skill has never mattered more. With over two decades of experience helping organisations communicate, think and work better together, Sonia brings a perspective that is equal parts rigorous and deeply human.We get into why good collaboration never just happens, what the MIT research on high performing teams actually tells us, and why the way we work today was designed for factories — not knowledge workers. We also explore Sonia's upcoming book The Collective Code, which makes the case that there is another way to work, and it might be closer to how people worked hundreds of years ago than we think.Key TopicsWhy good collaboration has to be intentionally designed and what most organisations get wrongThe three things MIT research found in every high performing teamWhy the modern work day was built for factories and is fundamentally broken for knowledge workThe human skills that will matter most as AI reshapes the workforceHow to build trust and deeper relationships in hybrid and remote environmentsWhat collectives are, why they're growing, and what they mean for the future of workWhy women are leaving the workforce — and why that should concern all of usAbout SoniaSonia Clarke is a collaboration designer, facilitator, writer, yoga and meditation teacher, and the founder of Clever Manka. With more than two decades of experience helping organisations communicate, think and work better together, Sonia brings a unique blend of corporate expertise and human-centred leadership. Her career spans senior leadership roles including Director at PwC's Future of Work Practice and leader of its creative communications business. She is the author of The Collective Code newsletter and is currently writing a book of the same name — exploring the human skills that will matter most as technology continues to reshape how we live and work.Connect with SoniaLinkedIn: linkedin.com/in/sonia-clarke Substack: substack.soniaclarke.comResources MentionedHumankind by Rutger BregmanJohn Demartini Values Process Keywordscollaboration, future of work, human skills, AI, collective intelligence, remote work, hybrid work, trust, wellbeing, leadership

What if burnout isn't the price of success — but actually a sign you're doing it wrong?In this episode I sit down with Alex Davids, founder of Next Evolution Performance and high performance coach to CEOs and executives across the globe, to challenge one of the most persistent myths in leadership culture. That working yourself into the ground is what it takes to get to the top.Alex brings over 20 years of experience combining psychology, applied neuroscience and business strategy — and her message is clear. True high performers don't burn out. They learn to understand how their brain works, build recovery into their day, and operate in a way that is sustainable for the long haul. We get into the neuroscience of decision making under pressure, why your values and your behaviours are probably telling two very different stories, and the surprisingly simple tools that can completely change the way you perform and lead. This one is practical, science-backed and full of things you can do today.KEY TOPICSWhy burnout is not a badge of honour — it's a sign your performance isn't actually sustainableHow AI is creating a brand new kind of burnout that nobody is talking aboutThe neuroscience of what happens to your brain under pressure — and the fastest way backA simple values exercise using nothing but sticky notes and your bank accountWhy the brain can only truly do deep work for four to five hours a day — and what to do about itThree non-negotiables Alex gives every leader: breath, phone-free focus time, and real recovery breaks The difference between control and choice — and why it changes everythingCONNECT WITH ALEX
Website: nextevolutionperformance.com
LinkedIn: Alexandra Davids
Free monthly webinars: 20 minutes of neuroscience and leadership content + 20 minutes live Q&A — recordings available. Join via the website.John Demartini Values Process — a free online tool to help you identify your true values based on where you spend your time, money and energy. Find it at drdemartini.com

What if the success you've been chasing is sitting on the wrong mountain entirely?In this episode I sit down with Cooper Chapman, former professional surfer, founder of The Good Human Factory and author of The One Percent Good Club, to talk about one of the most important questions we can ask ourselves — why do so many successful people still feel unhappy?Cooper spent years ranked in the top hundred surfers in the world, doing what he loved, living what looked like a dream life from the outside. But internally, he was riding a rollercoaster that tied his entire sense of self-worth to his results. It wasn't until he shifted from chasing external achievement to living by his values that everything changed.Since then he has delivered wellbeing programs to over 75,000 students, spoken at the United Nations, and built a free global gratitude community with over 5,000 members. His message is simple, practical and backed by science — and this episode is full of itKey TopicsWhy basing your identity and self-worth on achievement is a trap — and what to anchor to insteadThe five values Cooper identifies as fundamental for good mental healthThe treadmill of life — why mental health requires daily action, not just awarenessWhy high performers are especially vulnerable to a dysregulated nervous systemThe one habit Cooper says has had the biggest impact on his mental healthHow to build deeper connection in a world that's wider but lonelier than everThe simple, free foundations that will move the needle on your wellbeing before any gadget or hack willAbout CooperCooper Chapman is the founder of The Good Human Factory, a movement dedicated to improving mental health through simple, practical habits. A former professional surfer ranked in the top hundred in the world, Cooper's own mental health journey sparked a passion for making wellbeing accessible and actionable. He is the author of The One Percent Good Club, and has delivered wellbeing programs to over 75,000 students and more than 100 organisations including Apple, Telstra, Red Bull, Amazon and Westpac. He has spoken at the United Nations Climate Change Conference and hosts the Good Humans Podcast.Connect with CooperWebsite: thegoodhumanfactory.comInstagram: @thegoodhumanfactoryBook: The One Percent Good Club — available on Amazon or signed copies at thegoodhumanfactory.com.

What if everything you were told about getting promoted was actually setting you up to struggle? In this episode, I'm sharing something a little different — no guest this week, just me and 10 things I wish someone had told me before I stepped into my first leadership role. I did a LinkedIn post on this recently and the response told me there was more to say. So this is me going deeper.Because here's the truth: most people are promoted into leadership because they're great at their job. Not because they've been trained to lead. And those are two completely different things. What follows is usually a quiet kind of struggle — the replaying of conversations at night, the urge just to do it yourself, the desperate wanting to be liked — that nobody warned you about and that too few people talk about honestly.This one is for every new leader trying to find their feet, every experienced leader who never got the foundation they deserved, and anyone sitting on the edge of a leadership role, wondering if they're ready.Key TopicsWhy becoming a leader is a complete career change — not just a promotion — and why businesses keep getting this wrongThe accidental counsellor problem: what to do when your team brings their personal struggles to work and why it's not your job to fix themHero mode and why swooping in to do the work yourself is actually undermining your team — not helping themThe trap of wanting to be liked and the shift from being liked to being respectedHow to communicate decisions you don't fully agree with — or weren't given full context on — in a way that still motivates your teamWhy leadership is the ultimate selfless act: giving credit down and taking accountability upThe case for fun — why injecting levity into your team isn't a nice-to-have, it's a performance strategyWhat to do when you lay your head on the pillow replaying a conversation you're not proud ofWhy repair matters more than perfection — and how to actually do itThe greatest gift of leadership: watching the people you led go on to do remarkable thingsKeywordsleadership, new leaders, leadership lessons, first-time leader, management, team culture, difficult conversations, performance, coaching, wellbeing, professional development, career growth, workplace

What if staying exactly where you are is actually the biggest risk you're taking?In this episode, I sit down with Francesca Molina, founder and principal lawyer of Her Legal Edge, to talk about building a business on your own terms — even when the circumstances feel impossible. Francesca launched her legal practice as a single mum with a toddler still breastfeeding through the night, a three-month financial runway, and no partner to fall back on. She went from dreading every day to hitting her annual income target in two and a half months.But this episode goes well beyond business. We get into the shame women carry around wanting more — more money, more success, more freedom — and why that needs to stop. We talk about losing friends as you grow, learning to receive help without guilt, and what it actually means to choose a life that feels like yours. Francesca brings the kind of honest, unfiltered perspective that only comes from having genuinely lived it.This one will make you question whether the life you're tolerating is costing you more than the leap you've been avoiding.Key TopicsWhat separates intentional, proactive leaders from reactive ones and why it comes down to foundations, not personalityWhy contracts aren't scary and the clients who refuse to sign one are usually the ones you don't want anywayFrancesca's leap: quitting her job and launching a firm within two weeks as a solo mum with a toddler and minimal runwayThe short-term sacrifice mindset that helped her hit her annual income goal in two and a half monthsWhy outsourcing before you feel financially ready might be the smartest move you makeThe AI contracts trap — why using ChatGPT or Claude for your legal documents could expose you to $20,000+ in liability (Australian law is not American law)The moment a business stops being a hobby and what you need in place before that happensAbout FrancescaFrancesca is the founder and principal lawyer of Her Legal Edge, a modern legal practice helping founders and business owners scale with confidence through strategic, practical and empowering legal support. Website: ⁠herlegaledge.com.au⁠Instagram: ⁠@herlegaledge⁠Book Mentioned: The Top Five Regrets of the Dying by Bronnie WareKeywordswomen in business, legal foundations, contracts, single mum entrepreneur, ambition, money mindset, receiving, female friendship, burnout, boundaries, business growth, legal templates, Australian business law

What if the exhaustion you're wearing as a badge of honour is actually the thing holding you back?In this episode, I sit down with Shelley-Ann Pieterse, executive alignment coach, founder of Glimmer Coaching and former Managing Director at Accenture, to talk about one of the most important and least discussed distinctions in leadership — the difference between high performance and high functioning burnout. Because from the outside, they look identical.Shelley spent over two decades at the top of one of the world's largest consulting firms before walking away to build something more sustainable. She brings the kind of hard-won, deeply personal perspective that only comes from having lived it. We get into the patterns she sees most in high-performing women, why ambition and wellbeing are not opposites, and what it actually looks like to lead with alignment rather than endurance.This one will make you question whether you are truly performing or simply enduring.Key TopicsThe difference between high performance and high functioning burnout — and why they're so easy to confuseWhy exhaustion is not evidence of value and endurance is not the same as resilienceThe patterns Shelley sees most in high performing women — perfectionism, hyper-independence and tying worth to achievementWhat alignment actually looks and feel like in practice for a leaderA practical red, amber, green energy audit tool you can use this weekHow to set realistic boundaries without losing your reputation for reliabilityWhy most people don't need a career change — they need a different relationship with themselvesAbout Shelley-AnnShelley-Ann Pieterse is an executive alignment coach and founder of Glimmer Coaching. She works with high-performing women and senior leaders to sustain success without sacrificing their wellbeing, drawing on more than 20 years of experience, including her time as Managing Director at Accenture.Website: Glimmer Coaching LinkedIn: Shelley-Ann PieterseFree self-awareness snapshot quiz available on her websiteKeywordsleadership, burnout, high performance, wellbeing, boundaries, ambition, executive coaching, alignment, resilience, sustainable leadership

Last week I ran a workshop for a group of Year 11 girls on limiting beliefs, growth mindset and grit. And it might have been one of my favourite workshops I have ever run because I kept thinking, what would have changed for me if someone had taught me this at 16?In this episode, I share what came out of that workshop, because the truth is, most of us as adults are still operating from beliefs we formed as teenagers or even younger. Beliefs about whether we're confident enough, whether we're leadership material, whether we have what it takes. And the most dangerous thing about limiting beliefs is that they don't feel like beliefs. They feel like facts.This episode is about understanding where those beliefs come from, why our brain holds onto them so tightly, and the practical steps we can take to start rewriting them, because the identity you created at 15 does not have to be the prison you live in at 40.Key TopicsWhy limiting beliefs feel like facts rather than stories we tell ourselvesThe science of learned helplessness and why we stop tryingHow growth mindset and grit work together to create lasting changeWhy growth mindset is not toxic positivity — and what it actually meansAngela Duckworth's grit equation and why effort counts twicePractical steps to identify, challenge and rewrite your limiting beliefsKeywordslimiting beliefs, growth mindset, grit, self-belief, confidence, resilience, neuroplasticity, mindset, leadership, personal growth

This one might ruffle a few feathers but it's a conversation worth having.Does the way you present yourself actually impact how much you earn? The research says yes. And while I want to be really clear that I don't agree with the system — appearance should never determine opportunity or income — ignoring that the system exists doesn't make it disappear.In this episode I get into the science behind what's known as the beauty premium, what the research actually shows about grooming and earnings, and why for women specifically this conversation goes beyond the individual. Because when more money sits in the hands of women, more gets reinvested into families, communities and broader wellbeing.This episode is practical, honest and not about full glam every day. It's about using what's available to us intentionally so we can show up with more confidence, be taken more seriously and ultimately earn more.Key TopicsThe research behind the beauty premium and what it actually means for women's earningsWhy perception of competence and credibility is shaped by how we present ourselvesThe internal wellbeing shift that happens when we feel put togetherA simple three word style framework to build a consistent, polished look without overcomplicating itPractical wardrobe tips and affordable brands that won't break the bankKeywordspersonal presentation, confidence, women and money, career, earnings, self image, style, workplace, financial wellbeing, leadership

Self-awareness is everywhere right now in leadership conversations, personal development, therapy, coaching. And for good reason. But what if all that reflection is actually keeping you stuck?In this episode, I get into the gap that nobody talks about enough — the space between knowing your patterns and actually changing them. Because most of the people I work with are already pretty self-aware. They can tell you exactly what they do under pressure, where they overthink, and what they default to when things get hard. But their behaviour? Often not much different.Self-awareness is the starting point, not the finish line. The real work is what happens in the moment — when you're stressed, tired and overwhelmed and your brain is pulling hard towards the familiar. This episode is practical, neuroscience-backed, and ends with four concrete steps you can start today to turn what you know into how you actually show up.Key TopicsWhy self-awareness alone isn't enough — and what we're getting wrong about behaviour changeThe neuroscience of why we default to old patterns under pressureThe difference between a knowledge gap and a behaviour gapHow to use if-then statements to pre-decide your response before pressure hitsFour practical steps to start changing one behaviour todayKeywordsself-awareness, behaviour change, leadership, neuroscience, high performance, habits, neuroplasticity, personal growth, mindset, emotional intelligence

Have you ever looked at your career on paper and thought — this should feel better than it does?In this episode, I sit down with career and leadership coach Elaine Atkinson, founder of In Wonder Coaching, to talk about one of the most unspoken experiences in the workplace. The high performer who is hitting every target, trusted by their peers, and successful by every external measure but quietly feeling disconnected, unfulfilled, and unsure how they got here.Elaine brings over 20 years of senior leadership experience and a deeply honest perspective, including her own experience of living this from the inside. We talk about what it costs people when their work becomes their identity, why changing jobs rarely solves the real problem, and how to start building what Elaine calls the cake — that internal sense of self that doesn't crumble when the external validation disappears.This one is for anyone who has ever pushed harder when they should have paused, or said yes when every part of them wanted to say no.Key TopicsThe invisible challenges high performers carry that nobody else can seeWhat happens when work becomes your identity and what it costs you over time.Why changing jobs doesn't fix the problem when you're the common denominator.The difference between a career ladder and a career map and why the map wins.How to build internal confidence that doesn't depend on titles, promotions or praise.Practical first steps if something feels off but you're not sure what to do nextConnect with Elanie at https://inwondercoaching.co.uk/ Keywords: career, high performance, burnout, identity, leadership, career clarity, psychological safety, self-awareness, fulfilment, career change

What happens when you finally give yourself enough space to stop?In this episode, I share my reflections from 10 days in Hawaii — not as a travel diary, but as an honest look at what slowing down really surfaces when you're someone who is wired to keep moving. Because for a lot of high performers, stillness doesn't feel restful at first. It feels uncomfortable, guilty, and unproductive.But time and time again, every time I create space, something opens up. New ideas, new opportunities, more clarity on who I am and how I want to show up. This episode is about what that actually looks like in practice — and why space, boredom, and even doing nothing might be some of the most productive things we can do.Key TopicsWhy slowing down feels so uncomfortable for high performers — and why that discomfort is worth pushing throughHow creating space leads to new opportunities and clearer thinkingThe surprisingly powerful impact of walking on energy, mood and mental claritySetting boundaries with technology to protect your attention and focusWhy boredom is not laziness — and how it unlocks creativity and problem solvingKeywordsrest, recovery, high performance, burnout, creativity, leadership, intentional living, walking, technology boundaries, mental clarity

Have you noticed your brain doesn't seem to work as it used to?In this episode, I get into why so many of us are walking into rooms and forgetting why we're there, sitting down to write something and going completely blank, or getting to the end of the day feeling busy but with nothing to show for it. Because it's not just you, and it's not a personal failing.We explore what's actually happening in your brain when you're constantly interrupted, why so much of what we experience as forgetting isn't a memory problem at all, and what the science says about multitasking, flow states, and the very real well-being cost of a fragmented attention span.This episode is practical, science-backed, and ends with six things you can actually do to get your focus back — without overhauling your life.Key TopicsWhy your brain wasn't built for the modern work environment — and what that's costing youThe 23-minute recovery tax every interruption is charging youWhy most forgetting is an encoding problem, not a memory problemWhat multitasking is actually doing to your IQ and your working memorySix practical strategies to reclaim your focus and reduce brain fogKeywordsFocus, cognitive load, brain fog, multitasking, deep work, attention, memory, burnout, productivity, flow state

What does it really mean to trust the people you work with and what happens when you don't?In this episode, I take a deep dive into the science and psychology of trust at work. Not trust as a value on a wall, but the real, day-to-day lived experience of it and why it matters far more than most organisations realise.We explore what's actually happening in your brain and body in high-trust versus low-trust environments, why trust is so slow to build and so fast to break, and the invisible behaviours that quietly erode it without anyone noticing. Because low trust isn't just a performance problem — it's a wellbeing problem too.Whether you lead a team or you're part of one, this episode will give you a clearer picture of what trust actually looks like in practice, and some concrete ways to start building more of it.Key TopicsWhy trust is physiological, not just cultural and what the science actually saysThe hidden well-being cost of low-trust environments (including its link to burnout)The invisible behaviours that break trust without people realisingWhat psychological safety really is and how it connects to trustPractical ways leaders and team members can build trust day to dayKeywords: trust at work, psychological safety, team culture, burnout, leadership, high performance, workplace wellbeing, cortisol, vulnerability, accountability

SummaryWhat is AI actually doing to our work and our wellbeing and are we asking the right questions about it?In this episode, I take an honest look at the good, the risk, and the real human impact of AI at work. Because the conversation is rarely as simple as "AI will save us" or "AI will take everything" — and I think we deserve something more nuanced than either of those takes.We explore how AI, when used intentionally, can genuinely reduce cognitive load and create space for more meaningful work. But we also get real about the risks — the roles being displaced, the identity and mental health consequences when work is disrupted, and why the growing trend of AI therapy apps deserves a lot more scrutiny than it's getting.This episode is about learning to hold both truths at once and walking away with a practical framework for deciding when AI adds to your life, and when it's quietly taking something away.Key TopicsThe good, the risk and the real wellbeing impact of AI at workHow AI can reduce cognitive overload and create space for more meaningful workThe collective impact of AI on jobs, identity and mental healthWhy AI therapy apps are a trend worth approaching with serious cautionThree questions to help you decide when AI helps and when it harms

SummaryWhat if the biggest opportunities in your career or business didn’t come from strategy, productivity hacks, or even skill — but from the people you know and the conversations you have?In this episode, I explore the underestimated power of connection and why relationships remain one of the most important drivers of progress in business and leadership.After attending a recent conference, I was reminded that some of the most valuable insights don’t come from sitting behind a laptop — they come from conversations with people who challenge your thinking, ask better questions, and expand how you see what’s possible.We talk about why success rarely happens in isolation, how networks quietly shape the opportunities that come your way, and why proximity to interesting, thoughtful people can elevate your thinking in ways strategy alone never will.This is a reflection on authentic connection — not transactional networking — and why building real relationships is one of the most powerful forms of leverage you can create in your career.Key TopicsWhy connection is often the real driver of opportunity in business and leadershipHow relationships reduce friction and help ideas move forward fasterThe difference between transactional networking and authentic connectionWhy being physically present in rooms with interesting people still mattersHow proximity to ambitious thinkers can expand what you believe is possibleWhy conversations often open more doors than applications or CVsThe lesson learned from moving organisations and suddenly losing an established networkWhy AI can’t replace the power of human perspective and challengeHow the right question from the right person can completely shift your thinkingSimple ways to intentionally put yourself in rooms where opportunity can happenMore often than not, the biggest shifts begin with a conversation — and sometimes the right person in the right room can change what’s next for you.

SummaryExplore how neuroscience can inform leadership, wellbeing, and performance. Dr. Lisa Riegel shares practical insights on brain science, stress regulation, and creating healthy organisational cultures.Key TopicsNeuroscience and leadershipStress regulation and self-awarenessCreating a culture of wellbeing and belongingKeywordsneuroscience, leadership, wellbeing, stress management, organisational culture, emotional regulation, self-awareness, performance, neurowell frameworkWebsite: https://lisariegel.com/ LinkedIn: https://www.linkedin.com/in/lisariegel

SummaryIn this insightful interview, Josh Hupfeld shares his journey from social work dealing with trauma to entrepreneurship, and how practices like gratitude and daily reflection transformed his life. Discover how his Better Half Journal combines social impact with personal growth, emphasising small habits for profound change.Key topics The impact of trauma and resilienceThe role of gratitude and reflection in personal growthSocial impact and buy one, give one modelThe evolution of success and fulfilmentThe importance of daily habits and consistencyWebsite - https://betterhalfjournal.comInstagram - https://instagram.com/betterhalfjournalKeywordsgratitude, personal growth, social impact, journaling, entrepreneurship, resilience, well-being, leadership, culture, daily habits

After four years of running Grit Pilates, I made the decision to close the studio. The business is thriving. The community is incredible. The revenue is consistent. On paper, it makes sense.And yet — I chose to let it go.In this episode, I walk you through the exact decision-making frameworks I used to move through an emotionally complex, identity-shifting and strategic business decision. These tools are relevant whether you’re thinking about leaving a role, stepping into leadership, starting something new, winding something down, or simply questioning whether what you’re doing is still aligned.Because big decisions aren’t just about courage.They’re about clarity.Inside this episode, I share:• The Fact vs Feeling framework – how to separate strategy from emotion so they don’t get tangled• How to evaluate decisions against your “Rich Life” vision (inspired by Ramit Sethi)• Returning to your mission and multiplier effect – where do you create the greatest impact?• Conducting an energy audit (not just a time audit)• The 10–10–10 rule for zooming out beyond short-term discomfort• Assessing the opportunity cost of staying, not just the risk of changing• How to consult trusted advisors without outsourcing your decision• Preserving what matters instead of burning everything down• The regret minimisation framework (Jeff Bezos’ 80-year-old lens)• And finally, a powerful but underrated tool: a nervous system check-inThis conversation is about alignment over optics.Clarity over certainty.And choosing something greater, even when what you’re leaving behind is good.If you’re standing at a crossroads in your career or business, this episode will give you a structured, grounded way to move forward with confidence.Because every yes is a no to something else.And sometimes alignment requires letting go of something good to create space for something better.

SummaryIn this conversation, Angela Davies discusses the importance of managing energy rather than just time in the workplace. She emphasises that while time is a fixed resource, energy can expand and contract, affecting productivity and decision-making. Angela identifies common energy leaks such as rumination, comparison, and context switching, and offers practical strategies for managing energy effectively. By focusing on energy management, individuals can enhance their performance, reduce burnout, and create a more fulfilling work-life balance.TakeawaysWe often focus on managing time instead of energy.Energy can expand and contract, unlike time.High performers may push harder when they feel low on energy.Rumination and comparison are significant energy drains.Context switching reduces cognitive focus and increases fatigue.Managing energy leads to better decision-making and communication.Physical movement can help discharge stress and regain focus.Identifying cognitive peak windows can optimise productivity.Regulating before reacting can conserve energy during meetings.Awareness of energy levels can improve work-life balance.Keywordsenergy management, time management, productivity, cognitive load, burnout, high performance, energy leaks, decision making, work-life balance, self-regulation

As we wrap the Year of the Snake, this episode feels like the perfect reset.I’m joined by Hillary McVeigh—former lawyer turned Human Design teacher and intuitive guide—for a grounded conversation about what happens when your life looks “successful” on paper, but your body is screaming no.Hillary shares her journey from burnout, panic attacks, and a workplace that slowly drained her life force… to rebuilding a career that feels aligned, sustainable, and deeply fulfilling. We unpack the difference between clarity and certainty, why burnout isn’t always about workload, and how Human Design can act as a practical framework for self-awareness, decision making, and working in a way that actually suits your energy.If you’re at a turning point—career-wise or just internally—this one will land.Why so many of us choose careers at 17/18 with zero intuition in the roomThe hidden signs of misalignment: dread, anxiety, loss of joy, and “the colour leaving your life”Burnout as a misalignment signal, not a personal failureThe role of conditioning: people-pleasing, overachieving, proving yourself, and external validationHow Hillary began “deconditioning” (awareness, somatic work, inner child + shadow work)Why rest can feel terrifying—and why it’s often the turning pointThe mindset shift: rest as a success strategy, not a weaknessThe difference between your intuition and your inner critic (this is gold)A simple body-based check-in: expansion vs constrictionWhy you don’t need more certainty—you need more self-trustA practical Human Design overview: the energy types and how they influence work and directionThe closing message for anyone in a transition: let life mirror what you’re ready to see“Burnout isn’t always from overwork. It’s often from working out of alignment.”“Your intuition won’t attack your insecurities. It’s just a clean ‘no’—not available.”“Clarity isn’t certainty. If you wait for certainty, you’ll wait forever.”“Your subconscious only cares if you’re safe—your life force wants you thriving.”If you’re ending the year feeling tired, foggy, flat, or like you’ve outgrown the way you’ve been working—consider this your permission slip to stop forcing it.Repost note (Year of the Snake context):This is a beautiful listen for anyone ready to shed old identities, stop proving, and move into a new season with more self-trust, nervous system regulation, and alignment.In this episode, we cover:Key takeaways / quotable moments:If this resonates:

Change at work isn’t new — but the pace and volume of change is leaving a lot of capable, high-performing people feeling exhausted.In this episode, Angela unpacks why constant change creates such a heavy mental load, even when we’re adaptable, smart, and capable. She explains what change actually does to our nervous system, why “just pushing through” eventually backfires, and how people end up busy but disconnected.This isn’t about resisting change or pretending it’s fine. It’s about responding in a way that protects your energy, clarity, and capacity — whether you’re leading the change or on the receiving end of it.You’ll learn:Why constant change creates decision fatigue, irritability, and disengagementHow to shift your focus to what’s actually in your controlPractical ways to stay grounded during periods of uncertaintyHow leaders can support teams through change without having all the answersWhat to watch for when you (or your team) slip below the line — and how to come back above itIf work feels unsettled, noisy, or overwhelming right now, this episode offers calm, practical guidance to help you lead yourself well — so you can respond to change, rather than be consumed by it.

Your Attention Isn’t Yours Anymore — A Big Tech Insider Explains Why (and How to Get It Back)What if the reason you feel distracted, overwhelmed, and mentally exhausted isn’t a lack of discipline — but the systems you’re using every day?In this episode, I’m joined by Kenneth Schlenker, former Google product leader and founder of Opal, the screen-time app helping millions of people reclaim their focus.After years working inside Google on products like Maps, YouTube and Ads, Kenneth saw firsthand how Big Tech uses behavioural science to capture — and monetise — human attention. He walked away to build the opposite: tools that put people back in control of their focus, time and mental wellbeing.We explore how social media subtly rewires our desires (including how I briefly became convinced I needed a $50k Birkin bag 🙃), why attention — not time — is the real currency, and how constant information overload is quietly fuelling burnout.This is a candid, grounded conversation about technology, mental health, shame, parenting, sleep, and what it really takes to use modern tools without letting them use us.• What Big Tech really optimises for — and why wellbeing isn’t part of the business model• How platforms use behavioural science (infinite scroll, autoplay, likes) to keep us hooked• Why attention matters more than time — and how it shapes who we become• The “Birkin effect”: how social media influences what we think we want• Why we often feel worse after scrolling (especially women)• The link between information overload, sleep disruption and burnout• Why willpower alone isn’t enough — and why tools and friction actually help• How shame keeps people stuck in unhealthy tech habits• Social media bans for kids: do they help, or push behaviour underground?• Why sleep is the most important boundary for both adults and teenagers• How Opal is evolving from a tool into a trusted wellbeing partnerYou’re not weak for struggling with your phone.These systems were designed by very smart people to be hard to put down.The goal isn’t to quit technology — it’s to use it intentionally, in service of the life you actually want to live.

In this episode, Angela unpacks three powerful work and wellness trends set to shape the workforce in 2026 — inspired by a recent Forbes article that signals a meaningful shift in how organisations think about performance.While AI continues to accelerate, this conversation brings the focus back to the human system behind the work. Angela explores why wellbeing is no longer a “nice to have,” and how energy, recovery, connection and capacity are becoming critical drivers of decision-making, performance and longevity at work.Why analog work is making a comebackFace-to-face connection, offline thinking and human creativity are becoming the new luxury in an always-on world. Angela shares why digital tools can support work — but never replace real connection.How longer lives are reshaping careersWith people living and working longer, Angela explores portfolio careers, multi-generational teams, mentoring models and how organisations can better harness decades of experience without burning people out.The rise of biometric data in the workdayFrom wearables to readiness scores, we look at how data on sleep, recovery and energy could help leaders make smarter decisions, structure work more intelligently and prevent burnout before it happens.This episode is a hopeful look at the future of work — one where performance improves not by pushing harder, but by working in better alignment with human limits.Angela also shares why she’s encouraged to see major business publications finally treating wellbeing as a core business strategy, not a perk.Link to Forbes Article- 4 Growing Wellness Themes That Will Shape The Workforce In 2026

As we head into a new year, social media is flooded with “ins and outs” lists — so in this episode, I’m sharing my take on what’s actually worth leaning into (and letting go of) in 2026 when it comes to work, wellbeing and how we live our lives.This is a thoughtful, reflective episode rather than a set of rigid rules. These are ideas I’ve been sitting with, talking through with Liam, friends and my community, and noticing show up more and more in the way people are working, leading and living.We start with what’s in for 2026 — including the skill I believe will be essential for leaders and humans alike, why fibre is having its moment alongside protein, and why your wellbeing needs to be booked into your calendar before anything else. We also explore why reading is replacing scrolling, why silent walks are staying, and what it really means to define and live your own rich life.Then we move into what’s out — from fear-based leadership and unsustainable New Year’s resolutions, to blindly climbing the career ladder and relying on CVs that no longer reflect who we really are or what we can do.This episode is an invitation to slow down, question what you’ve been told success should look like, and intentionally design a year — and a life — that actually supports your health, values and energy. In this episode, we cover:Why learning to hold paradox is a critical skill for 2026The shift from protein-only thinking to fibre and internal healthHow to be more discerning with the information we consume and shareWhy wellness should be scheduled before work, not around itReading over scrolling (and how to make it easier)The importance of courageous conversations at work and in lifeSilent walks, creativity and giving your nervous system spaceDefining what a rich life means to you — not anyone elseWhat’s officially out for 2026:Doing things (or not doing things) because they feel “cringe”Unrealistic, unsustainable New Year’s resolutionsFear-based leadershipAvoiding difficult conversationsMovement that depletes rather than buildsBlindly following the career ladderOver-reliance on CVs instead of real connection and demonstrated valueIf you’re feeling called to approach 2026 differently — with more intention, curiosity and care — this episode is for you.

Every January, we talk about goals.But goals don’t fail because we lack motivation — they fail because we don’t have the systems to support them.This episode is a re-visit of one of last year’s most listened-to conversations on habits — and I’m bringing it back because this time of year is exactly when we need this reminder. The energy is high, intentions are set, and now the real work begins.In this episode, we move beyond goal setting and into the part that actually determines whether you follow through: your daily habits and the systems around them.Research shows that around 40% of our daily actions are habits, not conscious decisions — and people with strong habits are over two times more likely to achieve their goals. That means if your environment, routines, and systems aren’t working for you, willpower alone won’t save you.I break down:What habits actually are and how they work in the brainWhy motivation fades — and why systems don’tHow to design habits that reduce friction and decision fatigueThe four laws of behaviour change that make habits stickHow to use your morning, evening, and weekend routines to support your goalsWhy starting with one big habit beats trying to change everything at onceI also share a real example from my own life — how I’m using habit stacking and environmental design to train for an ultra marathon — and why preparation is often the difference between intention and action.This episode is not about creating a three-hour morning routine or becoming a completely new person by February. It’s about small, deliberate habits that compound over time and make progress feel inevitable.If you’ve set goals for the year — or you’re feeling stuck, overwhelmed, or inconsistent — this is your reminder that you don’t rise to the level of your goals, you fall to the level of your systems.Habits remove the need for constant motivationEnvironmental cues drive most of our behaviourThe easier a habit is, the more likely it is to stickConsistency beats intensity every timeOne well-designed habit can change the trajectory of your entire yearResourcesAtomic Habits by James ClearAristotle: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

SummaryIn this episode, Angela Davies discusses the importance of goal setting for the new year, emphasizing reflection on the past year, identifying personal values, setting intentions, and structuring achievable goals. She encourages listeners to take a thoughtful approach to planning, ensuring that their goals align with their values and desired life experiences.TakeawaysGoal setting should support your wellbeing and energy.Reflect on the past year to inform future goals.Identify what went well, what was challenging, and what gave you energy.Values act as a compass for goal setting.Choose a word or intention to guide your year.Visualization can help in achieving goals.Break the year into manageable segments with intentional breaks.Set one year-defining hard goal to challenge yourself.SMART goals are essential for clarity and focus.Regular reflection helps keep you aligned with your goals.Keywordsgoal setting, reflection, values, intentions, visualization, personal growth, planning, new year, self-improvement, SMART goals

SummaryIn this episode, Angela Davies discusses the importance of understanding and optimizing rest during the holiday season. She emphasizes that true rest goes beyond simply taking time off work; it involves recognizing the different types of rest needed for physical, mental, emotional, social, sensory, and creative rejuvenation. Angela encourages listeners to check in with themselves to determine what type of rest they need and to embrace rest as a vital part of well-being, rather than a luxury or something that must be earned.TakeawaysWe often don't need more time off, but the right kind of rest.Physical rest involves giving your body a genuine break.Mental rest is about reducing decision fatigue and information overload.Emotional rest comes from being around people who allow you to be yourself.Social rest is about choosing quality interactions over quantity.Sensory rest helps reduce overstimulation from our environment.Creative rest can be deeply replenishing and counteract burnout.Rest should be responsive to what your body and mind need at the moment.Rest is not a waste of time; it's essential for well-being.The goal of living is to enjoy life and have fun."No is a full sentence.""Rest is not optional.""Rest isn't a waste of time."Keywordsrest, types of rest, emotional well-being, mental health, self-care, holiday season, burnout, relaxation, personal growth, wellness

In this episode of Work in Wellness, Angela Davies discussesthe concept of the 'accidental counselor'—individuals who find themselves supporting others' mental health without formal training. She emphasizes the importance of recognizing signs of distress, responding with care using theALEC framework, and referring individuals to professional help when necessary.The conversation aims to equip listeners with practical skills to navigate mental health conversations effectively, fostering a supportive environment in both personal and professional settings.Traumatic Events Guidance-⁠Traumatic-Events-Adult-Mental-Health-First-Aid-Guidelines-2019-1.pdf

Summary In this conversation, Dr. Rosina McAlpine discusses theincreasing stress and burnout faced by working parents, emphasizing the needfor organizations to provide better support. She highlights the importance ofunderstanding the division of labor at home, the difference between equity andequality in the workplace, and the necessity for leadership training to fosterempathy. Dr. McAlpine also offers individual strategies for parents to navigatetheir work-life balance and outlines best practices from organizations thatsuccessfully support their employees. In this conversation, Dr. Rosina McAlpinediscusses the importance of creating a family-friendly workplace culture, theresponsibility of organizations to support working parents, and the societalimplications of neglecting this demographic. She emphasizes the need fortargeted programs, corporate social responsibility, and the return oninvestment for supporting working parents. The discussion also covers practicaltips for mothers to maintain their well-being and the importance of empoweringworking parent champions within organizations.Takeaways Working parents are at the highest risk of burnout.EAP and flexible work are foundational but not sufficient.Organizations need to know the makeup of their workforce.Women still bear the brunt of childcare responsibilities.Equity in the workplace is crucial for supporting parents.Leadership training is essential for understanding employeeneeds.Targeted programs can help parents manage work and family.Conversations about support should be collaborative, notcombative.Data-driven decisions can improve workplace policies.Creating a win-win situation benefits both employees andorganizations. Creating a family-friendly workplace culture is essential.Organizations must take responsibility for supportingworking parents.Corporate social responsibility should include support forworking parents.The future of society relies on the well-being of workingparents.Self-care is crucial for mothers to thrive in both work andfamily life.Guilt and shame should not prevent mothers from taking timefor themselves.Scheduling self-care is as important as any work meeting.Working parent champions can make a significant differencein the workplace.Supporting working parents benefits society as a whole.A collaborative approach is needed to address the challengesfaced by working parents.Sound Bites "We need both the top and the bottom approach.""Get informed first.""We want collaborative, not combative.""We need targeted programs.""We need a family-friendly workplace culture.""It's about return on investment.""Throw selfish in the rubbish, think self-full.""Society depends on working parents thriving.""Let's tackle those difficult questions."Chapters 00:00 Introduction to Parenting Challenges03:04 The Rise of Stress and Burnout in Working Parents06:00 The Gap in Organizational Support for Parents08:51 The Division of Labor at Home12:04 Equity vs. Equality in the Workplace15:03 Understanding Leadership and Empathy17:45 Individual Strategies for Navigating Work and Family20:59 Creating a Win-Win Situation in the Workplace24:02 Best Practices from Leading Organizations25:58 Creating a Family-Friendly Workplace Culture28:42 The Responsibility of Workplaces in ParentingEducation31:02 The Future of Society and Support for Working Parents39:56 Practical Tips for Mothers' Well-Being45:56 Empowering Working Parent Champions Keywords parenting, stress, burnout, mental health, workplacesupport, equity, leadership, organizational culture, work-life balance,family-friendly policies, family-friendly workplace, parenting education,corporate social responsibility, working parents, mental health, well-being,self-care, societal responsibility, workplace culture, employee support

SummaryIn this conversation, Angela and Liam discuss the importance of maintaining a healthy work-life balance while prioritizing their relationship. They share insights on how to support each other during busy times, the significance of communication, and strategies for managing stress and crises together. They reflect on their experiences with long-distance challenges and emphasize the need to align their values as a couple to navigate life's ups and downs effectively.TakeawaysIt's easy to forget to prioritize your relationship during busy work times.Purposeful reconnection is key when life gets hectic.Managing work expectations helps reduce stress during personal time.Small gestures can significantly lighten the load in a relationship.Communication is essential, especially during stressful periods.Long-distance challenges require intentional effort to stay connected.Crisis management is about stepping up for each other.Prioritizing shared values strengthens the relationship.It's important to assume the best intent in each other.Continuous improvement in communication is necessary for a healthy relationship.TitlesBalancing Work and Love: A Couple's JourneyNavigating Life Together: Insights from Angela and LiamSound bites"We just try to communicate.""We need to sort it out.""Just don't be a dick."Chapters00:00 Introduction to Relationships and Work05:41 Supporting Each Other Through Career Challenges13:23 Navigating Long-Distance Challenges21:12 The Importance of Communication and Understanding28:35 Core Principles for a Healthy RelationshipKeywordswork-life balance, relationship support, communication, stress management, long-distance relationship, teamwork, prioritizing wellness, couple dynamics, personal growth, crisis management

SummaryIn this conversation, Angela Davies emphasizes the critical role that relationships play in determining both mental and physical health. She discusses how connection with friends and family can lead to improved emotional well-being, resilience, and even longevity.TakeawaysThe quality of your relationships is the single biggest predictor of your mental and physical health.Not income or job title, but relationships matter most.Connected individuals experience lower anxiety and depression levels.Stronger resilience is linked to social connections.Cognitive health improves with meaningful relationships.Longevity is associated with feeling connected to others.Emotional well-being is enhanced through friendships and family ties.Social support is crucial for mental health.Building relationships can lead to a healthier life.Investing in relationships is essential for overall well-being.Keywordsrelationships, mental health, physical health, emotional well-being, resilience, cognitive health, life expectancySound bites"The quality of your relationships is the single biggest predictor of your mental and physical health.""People who feel connected to their friends and family have better emotional levels."Chapters00:00 The Importance of Relationships for Wellbeing00:32 Characteristics of Strong Relationships

SummaryIn this conversation, Angela Davies shares her profound experience at a mediumship event with John Edward, highlighting the emotional connections and personal revelations that unfolded during the session. The discussion emphasizes the impact of spiritual communication and the significance of audience interaction in mediumship.TakeawaysAngela describes a moment of anticipation during a mediumship event.The emotional connection between the audience and the medium is palpable.John Edward's ability to connect with the deceased is highlighted.Personal experiences can lead to profound insights during such events.The audience's reactions play a crucial role in the medium's performance.Angela's excitement reflects the power of spiritual communication.The significance of specific details shared by the medium is emphasized.Audience members often feel a personal connection to the messages.The experience can be both emotional and enlightening.Mediumship events can foster a sense of community among participants.Chapters00:00 Exploring Energy and Mindset00:54 The Importance of Meaning Making

Guest: Courtney Townley — coach, speaker, host of Grace & Grit, author of The Consistency Code: A Midlife Woman’s Guide to Deep HealthEpisode overview: Consistency isn’t rigid routine — it’s consistent self-honouring. Angela and Courtney unpack how midlife can be a woman’s power years by swapping perfectionism for progress, removing unnecessary stress, adding intentional stress, and leading yourself with curiosity over judgement.Consistency vs perfectionism: why “do it the same forever” fails, and how to practice consistent self-honouring day to dayGrace and grit: finding the sweet spot between compassion and disciplineGetting radically honest: simple daily check-ins (hand on heart) to “insource” your needsBarriers to midlife consistency: poor self-awareness, over-scheduling, ignoring the nervous system’s need to oscillatePerfectionism as a hiding habit — and how to start smaller (on purpose) to win biggerThe Victory Log: tracking micro-wins to fuel follow-throughJoy-spotting: training your brain to notice what puts more life in your lifeMidlife physiology 101: less oestrogen/progesterone = tougher cortisol management — what to changeTwo-part “stress strategy”: remove unnecessary stressors + add intentional stressors (e.g., strength training, honest conversations)Power years mindset: living in integrity, self-leadership, and defining health beyond weight or lab numbers01:46 Consistency redefined: “consistent self-honouring”03:00 Grace & Grit: why either extreme backfires04:50 The 10-second check-in that changes your day07:57 Organising your day to honour your nervous system10:22 Perfectionism = a hiding habit13:55 The Victory Log (and why it must change daily)17:06 Why midlife stress tolerance shifts (the hormone piece)18:56 Remove unnecessary stress; 19:22 add intentional stress35:53 “Anchors/logs” to rekindle the fire: sleep and 10-minute day design39:31 You can’t be curious and judgmental at the same time41:16 Self-leadership beats cookie-cutter programs44:42 Midlife as your power years — integrity over image60-second audit: Hand on heart, ask: How am I really? What do I need?Choose your anchor: Prioritise sleep tonight; tomorrow morning, spend 5–10 minutes setting your intention and three non-negotiables.Start smaller: Pick the “minimum viable action” on hard days (a 10-minute walk, 1 set of lifts, a veggie with each meal).Victory Log: Capture 3–5 specific wins each day (no repeats).Joy-spotting: Actively look for tiny moments that “put more life in your life.”“Consistency is not sameness — it’s consistent self-honouring.”“Perfectionism is a hiding habit. Progress requires rumbling with messy.”“You can’t be curious and judgmental at the same time.”Courtney’s book: The Consistency Code — details & retailer links at theconsistencycode.comGrace & Grit podcast by Courtney Townleymidlife women, consistency vs perfectionism, perimenopause stress, deep health, self-leadership, victory log, intentional stress, strength training, habits that stick, wellbeing in midlife

Guest: Khara Williams — former banking executive; founder of Herde, a platform for women in the “messy middle” of reinvention; newly based in Abu Dhabi.Khara shares the honest, unvarnished story of selling everything, leaving a high-status banking career, and rebuilding on her own terms—trading hustle for presence, identity for integrity, and performance for true wellbeing.The whisper before the leap: recognising the “tap on the shoulder” and why it often takes a forced change to actGrief after quitting: uncoupling identity from title, team and status—and why it’s normal to miss the old lifeStillness as a superpower: Khara’s “Mozart time” walks, silent mornings, and how doing less led to feeling moreSleep as recovery: learning to rest without guilt after years of fight-mode cortisolHealthy high performance (for real): micro resets, walk-and-talks, not checking results on Sundays, and moving from visibility to valueWork–life separation > balance: presence at home, device boundaries, and the quality-of-life shift in Abu DhabiGenerational change at work: adapting leadership to a five-generation workforce (and why ‘just be in the office’ no longer cuts it)Herd—Khara’s new venture: the four pillars (Career, Relationships, Money, Life) and self-leadership over cookie-cutter adviceUnlearning: releasing the belief that your value only exists inside corporate walls“Consistency used to mean hours in the office. Now it means being present.”“You can be with your kids, or you can be present with your kids—those are different.”“Sleep showed me how burnt out I actually was.”“Lead yourself first. Everything else is downstream of that.”TRY THISNo-Sunday-Metrics Rule: don’t check dashboards/results the night before the week starts.10 minutes of stillness: hand on heart, no phone, notice what you actually need.Walk-and-talk meeting: take one 1:1 outside. Movement > meeting room.Presence cue at home: one boundary that signals “I’m here now” (e.g., phone in a drawer 6–8pm).Identity audit: write the sentence “I’m valuable because…” and finish it without referencing a title.Launching January, Herde supports women navigating reinvention with practical education across four pillars—Career, Relationships, Money, Life—centred on self-leadership, clarity and kindness.If you’re in the messy middle of a career or life pivot, share this episode with one woman who needs permission to choose presence over performance.

Episode SummaryIn this episode, I sit down with my husband, Liam — a former Navy Clearance Diver turned construction project leader — to talk about fear, ego, adaptability, and the art of starting over. From maritime counter-terrorism to managing multimillion-dollar infrastructure builds, Liam shares the mindset lessons he’s carried from an elite military unit into everyday life and leadership.We unpack what “knowledge dispels fear” really means, how to drop the ego when you go from expert to beginner again, and why planning (not panic) is the secret to successful career transitions. Plus, a surprise visit mid-recording from a giant goanna that perfectly proves our point about staying calm under pressure!Whether you’re navigating a career change or learning to embrace discomfort in growth, this conversation will leave you reflecting, laughing, and maybe even rethinking how you handle fear and change.Key TakeawaysKnowledge dispels fear: The more you understand, the more confident you become — whether that’s diving, jumping from planes, or starting a new career.Drop the ego: Every transition means being the new person again. Ask questions, stay humble, and learn fast.Plan before you leap: Big change works best when you build a bridge, not a cliff jump — start studying or networking before you quit.Sustainable performance matters: From ice baths to sleep, recovery practices are key — even for elite teams.It’s about the people: Whether under the sea or on a worksite, the best experiences come down to the team beside you.Memorable Moment“When you transition careers, no one expects anything of you — and that’s the best time to learn. There’s more opportunity at the bottom of the mountain than the top.”Timestamps00:00 — What a Navy Clearance Diver actually does02:30 — The mindset of adaptability and ownership04:00 — “Knowledge dispels fear”: facing the unknown05:00 — Dropping the ego and learning again09:00 — Recognising complacency and finding growth11:30 — From burnout to sustainable performance15:00 — Managing five generations at work22:00 — Adapting leadership styles across ages24:00 — How to plan a successful career change27:00 — Using your network to find your next opportunity29:00 — The hardest parts of starting over33:00 — Sacrifice, relocation, and proving yourself37:00 — Why people matter more than place40:00 — Final wisdom: Enjoy the process

SummaryIn this episode, Angela Davies explores the often-overlooked topic of joy, emphasizing its importance in our lives beyond mere productivity. She shares personal experiences from a recent concert that reignited her sense of joy and discusses the psychological benefits of joy, including its impact on mental health and performance. Angela provides practical tips for incorporating joy into daily life and recommends two insightful books that delve into the relationship between joy and happiness.TakeawaysJoy is not just a reward for hard work; it should be a priority.Experiencing joy can significantly improve mental health and performance.Cultural guilt often prevents us from seeking joy.Joy activates dopamine, endorphins, and oxytocin, enhancing our well-being.Engaging in joyful activities can lower stress levels.Playfulness and laughter are essential for reconnecting with joy.Moments of awe can also contribute to feelings of joy.Scheduling time for joy is as important as any work meeting.Books like 'The Happiness Advantage' highlight the link between joy and success.We should embrace joy without guilt, recognizing its value.Sound bites"Laugh on purpose, it's really powerful.""Experience moments of awe for joy.""Don't take life so seriously, seek joy."Chapters00:00 The Essence of Joy03:05 The Science Behind Joy04:47 Incorporating Joy into Daily Life09:35 Books on Joy and Happiness11:27 Embracing Joy in Everyday LifeKeywordsjoy, happiness, mental health, well-being, fun, emotional awareness, positive psychology, productivity, creativity, self-care

SummaryIn this episode, Angela Davies explores the theme of loneliness and its profound impact on wellness and health. She discusses the importance of social connections, the health risks associated with loneliness, and the need for community engagement to combat this epidemic. Through personal anecdotes and research findings, Angela emphasizes the necessity of fostering genuine relationships and the role of movement in enhancing social bonds. She encourages listeners to take actionable steps towards building connections and addressing loneliness in their lives and communities.TakeawaysLoneliness is a significant public health issue.Strong social bonds are crucial for happiness and health.Loneliness has health impacts comparable to smoking.Elderly individuals are often the most affected by loneliness.New parents frequently experience feelings of isolation.Physical movement can enhance social connections.Communities should be designed to encourage interaction.Connection requires effort and sometimes inconvenience.Mindfully engineering connections is essential.Belonging is foundational to overall well-being.TitlesThe Loneliness Epidemic: A Call to ConnectionReconnecting in a Disconnected WorldKeywordsloneliness, wellness, social connection, mental health, community, relationships, health impact, public health, connection strategies, emotional well-beingSound bites"Loneliness kills. It's as powerful as smoking.""Loneliness can't be solved by one person.""Connection doesn't always happen organically."Chapters00:00 Understanding Loneliness in the Workplace02:37 The Health Impacts of Loneliness05:31 Combating Loneliness Through Connection and Movement08:27 Mindfully Engineering Connections11:07 Taking Action Against Loneliness

Summary In this episode, Angela Davies discusses the significance of spring as a time for renewal and growth. She emphasizes the importance of resetting our approach to work, mindset, and wellness as we transition into the new season. Angela provides practical tips for auditing workloads, re-energizing goals, and fostering a growth mindset. She also highlights the importance of incorporating seasonal changes into our wellness routines, including nutrition, movement, and sleep. The episode concludes with a challenge to listeners to identify one thing to release and one thing to grow this spring.TakeawaysSpring is a time for growth and renewal.Audit your workload to improve productivity.Removing tasks can enhance performance.Recommit to goals and start fresh projects.Recognize team achievements to boost morale.Let go of limiting beliefs from winter.Adopt a growth mindset for resilience and success.Journaling can help identify fixed mindsets.Visualization can enhance performance and outcomes.Maintain consistent sleep routines for better wellness.Keywordsspring, renewal, work, mindset, wellness, productivity, growth, seasonal changes, energy, habits

SummaryIn this conversation, Ange is interviewed by Dr Bree Hurn and she shares her insights on the importance of daily movement, resilience, and sustainable high performance. She emphasizes the interconnectedness of wellbeing and work performance, discussing five key areas that contribute to overall wellbeing. Angela also addresses the significance of finding purpose in work and understanding burnout, providing actionable strategies for listeners to enhance their wellbeing and performance in both personal and professional realms.SummaryIn this conversation, Angela Davies, a wellbeing speaker and performance consultant, shares her insights on the importance of daily movement, resilience, and sustainable high performance. She emphasizes the interconnectedness of wellbeing and work performance, discussing five key areas that contribute to overall wellbeing. Angela also addresses the significance of finding purpose in work and understanding burnout, providing actionable strategies for listeners to enhance their wellbeing and performance in both personal and professional realms.Keywordswellbeing, performance, daily movement, resilience, sustainable high performance, burnout, purpose, mental health, habits, Angela Davies

Summary: In this deeply personal episode of Work & Wellness with Ange Davies, I open up about navigating the sudden loss of my dad and how I’ve been using wellbeing tools to support my return to work.Grief, illness, or any major life event impacts how we show up—because we are whole people, not separate work and home versions of ourselves. In this episode, I share:Why giving yourself permission to be human is the first step to healingThe power of micro-habits and “downsize, don’t delete” wellbeing practicesHow small daily anchors like movement, hydration, and time in nature regulate the nervous systemWhy community and connection are protective factors against stressPractical ways to balance showing up at work while honouring your need for restWhether you’re navigating grief, supporting someone who is, or simply want tools for resilience in tough times, this episode offers grounded, compassionate insights.Keywordsgrief, wellbeing, self-care, work-life balance, community support, mental health, personal growth, coping strategies, emotional resilience, mindfulness