10 minutes or less!

Small things you can do to improve your focus and performance - chunking, transition moments and breaks

Improve your focus and save yourself time. Tip taken from the book Focus On/Off by Mark Tigchelaar and Oscar de Bos

Here are four techniques that you can choose to do in moments when you feel high levels of distress or overwhelm. This is taken from Dialectical Behaviour Therapy. I came across them when listening to a series of podcast episodes with Shireen Rizvi.

How to create a balance that helps you to be productive and look after yourself. We often think it is a choice between one or the other. It's not.

This episode we look at the benefit of nothingness. Well, it is really about giving your brain a break from information overload and letting it do what it's good at...processing. It is in this nothingness that great things happen.

Progress isn't linear. Managing your expectations around new habits is crucial to their success.

How to change the demands you impose on yourself to preferences that work in your favour.

This episode we look at two aspects of time that can get us into a little bit of trouble: the planning fallacy and the other one…listen to find out what they are and how you can avoid them.

6 tips to help those conversations with difficult people feel more in your control. This podcast was inspired by Mel Robbins podcast with Jefferson Fisher, "How to handle difficult people and talk back your peace and power". Most of the tips came from there.

Your belief in your own abilities and skills is quite powerful.

We don't know why people choose to behave in a certain way, yet often we are quick to judge their actions. What if we imagined good intentions? How would that impact on how you responded and felt? Today's episode is inspired by Seth Gillihan and William B Irvine's approach to others.

This is for those thoughts that don't respond to logic or indeed the other techniques we've looked at…the What ifs…

Anxiety grabs our attention and at times doesn't let go. Here are two questions to help you prioritise what gets your attention and what doesn't.

This episode we challenge our thoughts and look at ways to make useful predictions that help us to manage our anxiety and respond to it effective.

Here is our first episode on anxiety. Over the next few episodes we are going to dive into this subject, exploring ideas presented in Joel Minden's book "Show your anxiety who's boss". We will look at how we can use these techniques to deal with our anxiety .

Failure and fearing it is natural and happens to us all. This episode is for those of us for whom the fear of failure is getting in the way of us trying things out, pushing ourselves when uncertainty is around. Tip is from Arthur Brooks.

When your emotions take you on a rollercoaster what can you do to slow it down or get off? Listen to this episode or read the title.

This episode I had the pleasure of talking to Esther Stanhope about how to make ourselves more visible in the workplace. Listen to find out how carrot cake can help. For more information about Esther's work and how to get involved go to www.estherstanhope.com/

How do you get access to a new perspective without changing the reality of what is happening? In this episode we explore exactly how.

When does your thinking tip into overthinking and what can you do about it? This episode was inspired by the Being Well podcast with Forest Hanson and Dr Rick Hanson

Focus on high quality connections to gain the benefits of sharing experiences and feeling supported by others and to reduce social isolation. Here is the name of the social psychologist I had trouble pronouncing in the episode, John Cacioppo.

Help your brain out by using this tip…and then it will remember, focus and perform better.

Before listening to this episode grab a pen and paper (or mobile) and think of a task that you are currently procrastinating on. Now you're ready to go.

I've procrastinated enough and finally got round to recording an episode…well actually there are two as there is so much to say. I recommend listening to this episode first before moving on to the second. Inspiration taken from Tim Pychyl book: Solving the Procrastination Puzzle

Today we look at how to get comfortable with uncertainty.