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Sharing practical tips & tools as well as the latest research on how to stay energised and avoid burnout.
19 Episodes
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1. Grabber – why this topic is important a. When we are learning we are growing, and whilst it may not be easy, it certainly generates energy. The opposite is stasis, stuck-ness, doing the same-old thing, decline – you can just feel the energy draining out of you! b. People who aren’t growing and changing, do have a dead-ness about them, and it’s deeply unattractive 2. How this issue/ problem manifests and affec...
Tim & Matt recently wrote a book 'Recharge' about how to stay healthy and avoid burnout. In this episode they share the importance of developing a joy strategy which will keep you motivated and healthy throughout 2023. They also share a variety resources & research into this topic that you can indulge in. Book: https://www.amazon.co.uk/ReCharge-Boost-resilience-crazy-post-pandemic/dp/1838343709/ref=sr_1_1?crid=2C9PMJCRAANL8&keywords=recharge&qid=1673349613&s=books&...
1. Grabber – a lack of regularly movement leads to heart disease and a severe lack of energy. It also seriously impacts our creativity and ability to focus our attention. I’m a firm believer in processing better when you move. There is a lovely story from the late Ken Robinson – who talks about the dancer. What is it about walking, in particular, that makes it so amenable to thinking and writing? The answer begins with changes to our chemistry. When we go for a...
Ever had the experience of being wiped after a demanding day? You’re tempted to grab some takeaway food and your alcoholic beverage of choice and crash in front of the TV. Somehow you resist and do some exercise instead. Afterwards you feel transformed. You sleep deeply too. That’s because: “A single workout will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. That is going to increase your mood right after that workout. My lab showed that a single...
1. Grabber – Advice is very confusing about what you should eat to be healthy. 80% of people do not know what the best food advice is. We’ll aim to help you clear that up. https://foodinsight.org/wp-content/uploads/2018/05/2018-FHS-Report-FINAL.pdf 2. How this issue/ problem manifests and affects people – Huge Anxiety. Plus, relationship between obesity, heart-disease is confirmed. Morbidity and cancer less so. However, compelling research i...
1. Grabber – If we can’t switch off – we’ll never relax and eventually we’ll burn-out 2. How this issue/ problem manifests and affects people – https://www.bbc.com/news/magazine-24444431 UK’s Biggest ever on-line test into stress was conducted by BBC labs and University of Liverpool in 2013 and found that rumination – or continually dwelling or being stuck on thoughts – especially negative events or potential events is the biggest predictor o...
Grabber – why this topic is important The problem You’ve been working intensively and feel wired. You know you need to bring the RPM’s (Revs Per Minute) down, but when you stop work, your mind is still firing thoughts and impulses like bullets out of a gun. There’s a tension and alertness (a feeling of being pumped) in your body. It all makes it very hard to relax and switch off. How this issue/ problem manifests and affects people – examples, stats 1. Trying to...
1. Grabber – Who doesn’t want a great night’s sleep? Lack of sleep will kill you quicker than a lack of food. How many people die from drowsy driving every year in the US? 6000. 2. How this issue/ problem manifests and affects people – Poor performance, mood and well-being. There is a reason that sports clubs have sleep pods now and sleep regimes for their athletes. 3. How to tackle the issue/ problem – Understand the...
Grabber – why this topic is important In our book this comes in the section on boundaries. That’s because, if you can’t enforce a boundary you have set, people sense that and it rapidly becomes meaningless – and you become vulnerable to the agendas and demands of others – often at a huge cost to your energy and well-being. It’s a real issue – see quote “Boundary predators are easy to find at work”[1] Source: Set Better Boundaries - HBR - Priscilla Claman 2021 Broadening it out – w...
why this topic is important Official figures last week showed that since the start of the pandemic in 2020, nearly a quarter of a million Britons aged between 50 and 65 have left paid work altogether and are not actively seeking new jobs. What is driving this exodus of over-50s? Much of it appears to be psychological and emotional burnout, thanks to the immense stresses of middle-age life under Covid. The Times, February 19 2022, 1. The pandemic has destroyed a ...
1. Grabber – Learn to love yourself. 2. How this issue/ problem manifests and affects people – Paul Rozin – one of the pioneers of the positive psychology movement along with Martin Seligman and known expert in disgust. He studied negative phenomenon – particularly judgements and came up with the idea of a negativity bias. We basically, default to more of a negative conclusion when presented with the same data. This is why you remember the one piec...
1. Grabber – We will struggle to stay motivated unless we develop a ‘growth mindset’ as it affects us so deeply. There is now a recognized link between intrinsic motivation (one that does not need a reward attached to it) and having a growth mindset. 2. How this issue/ problem manifests and affects people – building on attachments – we can get stuck and fixed on how things are. This is a recipe for early mental ‘death’. The quote that as soon as we...
1. Grabber – why this topic is important a. The problem with attachments, from a resilience perspective, is that, like fixed mindsets, they lead to a rigidity in our responses to situations. It can reduce our flexibility. This is a problem, because adapting to circumstances is critical to being resilient. Trees which don’t bend with the wind eventually get uprooted by a big enough storm. 2. How this issue/ problem manifests and af...
In this episode, Tim & Matt introduce the challenge of perceived control and how it is such a powerful cause of our stress & anxiety. In their discussion they explore strategies to help you choose your attitude and frame things in PAST, PRESENT & FUTURE to help us navigate this challenge. Sources: https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder Mirowsky J, Ross CE. Eliminating defense and agreement bias from measures of the sense of control: A 2 × 2 index. So...
In this episode, Matt & Tim explore tips and strategies about mastering the mind and in particular, preventing it from controlling you. Source: “How to feel good in 10 minutes” Saturday September 12 2020, Rachel Carlyle The Times Megan Reitz and Michael Chaskalson, ‘Mindfulness Works but Only If You Work at It’, Harvard Business Review, 4 Nov 2016 www.rechargeability.com
Tim & Matt take you through the perils of distraction and how you can develop a strategy to get into flow so you can do your best work. Here's the activity Matt talks about in this episode: a. Identify something important and challenging that you need to progress (could reference quadrant on importance/ urgency matrix to tie into Tim’s chapter on Focus) e.g. ‘Write proposal for client A,’ or ‘Scope out project B.’ b. Block some time out in you...
Tim & Matt look at how you can focus your energy instead of your time. They discuss the idea of 'strategic selfishness' and how you can focus on the strategically important to stuff to you i.e. your health, relationships and beliefs as well as your career. They introduce you to the 4 boxes of energy (problem solving, self leadership, distractions and escape) and you will understand how subtle and powerful they can be. The exercise can be found in the 'MIND' section of their book 'Re...
Tim & Matt have recently written a book called 'Recharge' which looks at how to develop your resilience in a holistic way. In this podcast series - they explore the models in the book in more depth to bring them to life. This episode gives some background to the Recharge! model and how it has come about. Citations: 76% have experienced burn-out on the job at least ‘sometimes’ (Gallop 2019 – Perspectives on employee burnout – causes at work) file:///Users/timfarish/Downloads/...
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