Building a Better Geek

In this episode of BABG we dive in to communication and connection, including how to maximise impact on video calls. Communication and connection are critical for leadership, influencing others, and achieving goals. The ability to communicate effectively starts with listening and builds rapport. Focus communication on creating meaningful connections, not just transactions. Build in opportunities for relationship building. In video calls, position camera at eye level, look into camera to make "eye contact". Use names, be aware of verbal and physical cues. Project confidence through body language and breathing. Take up space, sit/stand tall, breathe deeply. Apply 30-30-30 rule: 1/3 of audience is resistant, 1/3 supportive, 1/3 unsure. Focus attention on supportive group. Ask questions of others to demonstrate leadership, create connection, and learn what's important to them. Listen closely. Prepare environment and background to communicate who you are on video calls. Songs, art, instruments, etc. Books for further reading on communication: Difficult Conversations: How to Discuss What Matters Most (Stone, Patton, & Heen) Captivate: The Science of Succeeding with People (Van Edwards) Presence: Bringing Your Boldest Self to Your Biggest Challenges (Cuddy) Influence: The Psychology of Persuasion (Cialdini)

In this episode of the "Building a Better Geek" podcast we focused on the importance of health and fitness. Craig and Emmanuella argue that physical wellbeing supports overall wellbeing and brain function. - You'll hear how exercise improves memory and reduces anxiety/depression by increasing synaptogenesis (the formation of new synapses between neurons in the brain). - We discuss the importance of having a clear vision and reason for improving fitness. - Learn about soleus push ups (calf raises) and their benefits. - Emmanuella references the benefits of walking after eating, as discussed by "Glucose Goddess" Jessie Inchauspé. - We cover common issues for sedentary workers like tight shoulders and hips. - Measuring progress daily provides a sense of reward and achievement. - Intermittent fasting can be beneficial - Craig finds a 16:8 eating window manageable. The episode mentions studies showing: - Soleus push ups (calf raises) burn fat and glucose effectively (no citation provided) - Research by the "Glucose Goddess" Jessie Inchauspé on walking after meals to mitigate glucose spikes (no citation provided)

In this episode of "Building a Better Geek" Emmanuella and Craig discuss how to avoid - and recover from - burnout. Key points: - Burnout is characterised by exhaustion, cynicism, and feelings of inefficacy. - Men may have more difficulty articulating emotions and can use the "SEW" technique - describing Sensations, Emotions, and stating What they Want/need. - It's important to connect with your emotions and body sensations to understand when you are heading towards burnout. - Rehearsing/practicing at lower intensity leaves room for elevated performance during events. Similarly, maintaining boundaries and space in your schedule allows resilience against burnout. - There are cycles to energy levels. It's important to manage energy, not just time. - Post having a baby, honour the "4th trimester" - take recovery time or risk longer-term depletion. - Moving from resilience to buoyancy. - Exercise, being outdoors, movement are important for mental health and preventing burnout. Emmanuella Grace is a communication coach and consultant, working with individuals and organisations to develop and strengthen the skills of voice and communication. Find out more at Find Your Voice. Connect with Craig at: linkedin.com/in/craiglawton References: Maslach, Christina. "Job Burnout." Annual Review of Psychology 52 (2001): 397-422. Covey, Stephen R. The 7 Habits of Highly Effective People. New York: Simon & Schuster, 1989. Print.