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Recent episodes
EP 74: Why Your Limiting Beliefs Feel So Real (And How to Change Them)
May 11, 2026
Unknown duration
EP 73: How Your Personal Presentation Impacts Your Income (And Why It Matters More Than You Think)
May 4, 2026
Unknown duration
EP 72: Self-Awareness Isn’t Enough- How to Turn Insight into Action and Change Your Behaviour
Apr 27, 2026
Unknown duration
EP 71: Successful on Paper, Unfulfilled in Reality: Why High Performers Feel Stuck at Work with Elaine Atkinson
Apr 20, 2026
Unknown duration
EP 70: How Slowing Down Improves Performance, Leadership & Clarity (Lessons From My Island Break)
Apr 13, 2026
Unknown duration
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 5/11/26 | EP 74: Why Your Limiting Beliefs Feel So Real (And How to Change Them) | 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 | — | ||||||
| 5/4/26 | EP 73: How Your Personal Presentation Impacts Your Income (And Why It Matters More Than You Think) | 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 | — | ||||||
| 4/27/26 | EP 72: Self-Awareness Isn’t Enough- How to Turn Insight into Action and Change Your Behaviour | 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 | — | ||||||
| 4/20/26 | EP 71: Successful on Paper, Unfulfilled in Reality: Why High Performers Feel Stuck at Work with Elaine Atkinson | 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 | — | ||||||
| 4/13/26 | EP 70: How Slowing Down Improves Performance, Leadership & Clarity (Lessons From My Island Break) | 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 | — | ||||||
| 4/6/26 | EP69: Brain Fog at Work - Why You're More Distracted Than Ever and What to Do About It | 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 | — | ||||||
| 3/30/26 | EP 68: Building Trust at Work - Why It Takes Months to Earn and Minutes to Lose | 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 | — | ||||||
| 3/23/26 | EP 67: AI at Work - The Good, The Risk and What It’s Doing to Our Wellbeing | 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 | — | ||||||
| 3/16/26 | EP 66: Why Relationships Are the Real Currency of Business and Leadership | 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. | — | ||||||
| 3/9/26 | EP 65 The Neuroscience of Stress, Wellbeing and Performance at Work with Lisa Riegel | 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 | — | ||||||
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| 3/2/26 | EP 64: Success Without Fulfilment Is Failure- Rebuilding Purpose Through Gratitude with Josh Hupfeld | 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 | — | ||||||
| 2/23/26 | EP 63: How to Make a Big Career Decision (Without Burning Out or Second-Guessing Yourself) | 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. | — | ||||||
| 2/16/26 | EP 62: Stop Managing Time. Start Managing Energy! | 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 | — | ||||||
| 2/10/26 |  EP 61: Burnout Isn’t the Problem- How to Trust Your Intuition and Realign Your Career (Human Design Explained) with Hillary McVeigh | 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: | — | ||||||
| 2/2/26 |  EP 60: Change Fatigue Is Real- How to Lead Yourself (and Others) Through Constant Change at Work | 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. | — | ||||||
| 1/26/26 | EP 59: Your Attention Isn’t Yours Anymore- A Big Tech Insider Explains Why, What it's Doing to our Mental Health (and How to Get It Back) | 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. | — | ||||||
| 1/19/26 | EP 58: 2026 Work & Wellness Predictions- Why Human Energy, Connection and Capacity Will Matter More Than Ever | 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 | — | ||||||
| 1/12/26 | EP 57: The Real Ins and Outs for 2026- Work, Wellness and Living a Rich Life | 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. | — | ||||||
| 1/5/26 |  EP 56: Why Your Goals Fail Without Systems (and How to Build Habits That Actually Stick) | 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.” | — | ||||||
| 12/29/25 | EP 55: How to Set Intentional Goals for the New Year- 2026 | 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 | — | ||||||
| 12/22/25 | EP 54: Why Time Off Doesn’t Equal Rest- The Different Types of Rest You Need to Recover and Avoid Burnout | 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 | — | ||||||
| 12/15/25 | EP 53: The Accidental Counsellor- How to Support Mental Wellbeing in a Crisis | 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 | — | ||||||
| 12/8/25 |  EP 52: Working Parents, Burnout and the Future of Work- Why Their Wellbeing Is Everyone’s Business with Dr Rosina McAlpine | 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 | — | ||||||
| 12/1/25 |  EP 51: Ambitious Couple, Busy Life- How We Stay Connected (and Sane) with cohost Liam Davies | 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 | — | ||||||
| 11/24/25 |  EP 50: Why Strong Relationships Are the Key to Better Mental Health and Wellbeing | 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 | — | ||||||
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