Work and Wellness

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.

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 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 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

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

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

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

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

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

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.

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:

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.

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.