The Better Workday Podcast

You've organised your to-do list, blocked your calendar and turned off notifications. So why do you still end the day feeling behind? In this episode, Niamh Moynihan goes back to basics and explains what time management actually is. She explains why your experience of time differs based on demands and resources, how to build realistic containers around your workday, and why even perfect time management won't make you productive without clarity on priorities, energy management, and how you work with others. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

If you want to create better presentations, start by doing one simple thing differently. In this episode, Niamh Moynihan is joined by Fiona Walsh, a Microsoft PowerPoint MVP and the founder of Empower Presentations, to learn a smarter way to build presentations. And the first lesson is that it doesn't start in PowerPoint. They discuss: Why opening slides first can slow you down How to use a hook in workplace presentations The importance of a clear call to action Why most decks are structured backwards Built-in PowerPoint tools that improve delivery How to rehearse effectively and stay within time Whether presenting to clients, leadership teams, or colleagues, this episode offers practical, immediately applicable advice to improve clarity, confidence, and impact. Connect with Fiona on LinkedIn: https://www.linkedin.com/in/fionawalsh1/  Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Should you track your time — or is it just another productivity habit that adds pressure? In this episode, Niamh and Tricia share what happened when they both tracked their time for two full weeks. From minute-by-minute logging to more flexible tracking, they explore what worked, what didn't, and what surprised them. They discuss: Time blindness and how it affects perception Why you might feel busy even when you're not working as much as you think The difference between task time and real-life time How built-in buffer time changes everything And whether time tracking actually improves your workday If you've ever questioned your productivity, struggled with overwhelm, or wondered where your week went, this conversation will offer a practical, honest perspective. Subscribe to the podcast for more conversations about building a better, more sustainable workday. Related Resources Toggl Track - https://toggl.com/  The HeadPlan (Niamh's Go-To) - https://amzn.to/4rRLgna  Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Ever spend more time planning than actually working? Niamh walks you through the sneaky ways planning can turn into procrastination, from colour-coded spreadsheets that go nowhere to plans that help us avoid difficult decisions. She shares her own planning fails and introduces a practical "Goldilocks approach" to help you find the balance between planning too much and not enough. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Ever feel like you've twisted and turned a hundred times before lunch? In this episode, Niamh discusses how small everyday changes, like meeting changes, new deadlines, and more names on the email thread, can add up to something much bigger. She shares five grounding questions and reset strategies to help you feel less overwhelmed and more in control, even on the most changeable days. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Ever lie in bed Sunday night feeling anxious about Monday? Niamh and Tricia sit down to discuss the Sunday Scaries - that feeling of dread before the work week starts. They talk about what causes them after time off versus during regular weeks, how they escalate when left unaddressed, and practical strategies to reclaim your Sunday evenings. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Can one word really make a tangible difference in how you work and live? In this episode, Niamh discusses why setting a word of the year has become one of her most powerful practices for staying resilient, productive, and positive at work. She shares why "believe" is her word for 2026, what that means practically for handling rejection and staying motivated, and how you can choose your own word to act as a compass for the months ahead. If you're sceptical about mindset work, this episode shows you exactly how it translates into real results in your work and life. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

What would it mean if you fully understood the size of that new task you just said yes to? Even if you are good at estimating how long it will take to do a piece of work, it’s likely you are forgetting five things that show up time and time again. These factors can derail your plans and squeeze your workday if they are left unmanaged. In this episode of The Better Workday Podcast, Niamh explains the five things people forget when planning for new work and shares how you can prevent them from derailing your workday. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

What if all those small decisions in your workday flowed more easily instead of piling up? In this episode, Niamh Moynihan discusses the challenges of procrastination and decision-making in the workplace and walks you through three proven approaches to move decisions forward faster. Related Resources Tune In: How to make smarter decisions in a noisy world by Nuala Walsh https://amzn.to/49eBntu The Better Workday Blueprint https://abetterworkday.thinkific.com/courses/the-better-workday-blueprint Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Do you feel like your brain is constantly full and you can't focus? In this episode of The Better Workday Podcast, Niamh looks at why our devices overwhelm us and how to do a practical digital reset so you can use tech intentionally instead of being controlled by it. Learn how to audit your apps, build awareness around your digital habits, and set four types of boundaries that actually work for real life. Related Resources Stolen Focus by Johann Hari https://amzn.to/4q0mO2n Attention Span by Gloria Mark https://amzn.to/49DgHva The Better Workday Blueprint Transform Your Workday: The Better Workday Blueprint Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Join Niamh and Tricia for a candid year-end conversation about the themes that resonated most in 2025, the productivity myths that still persist, and why reflection should look back further than just 12 months. Related Resources EP35: Reframing Unfinished Goals The Gap and The Gain by Dan Sullivan and Dr Benjamin Hardy https://amzn.to/45cMwby The Mel Robbins Podcast EP 350 https://www.melrobbins.com/episode/episode-350/ Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Are you developing your personal brand by default or design? Niamh goes beyond the buzzword of "personal branding" and discusses the crucial role reputation plays in creating career opportunities. Learn her simple formula and how to intentionally assess your reputation to set yourself up for future success. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Have you ever said something like “I'll rest when…” only to find that “when” never arrives? In this episode, Niamh discusses the common tendency to put off rest and self-care. She explains why waiting for the perfect quiet moment is unrealistic and offers practical advice for taking immediate action for your well-being. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Are you planning time off work? If the answer is yes, then this episode is for you. Join Niamh and guest co-host Tricia Brady as they discuss the steps you can take to help you switch off when you log off. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Whether you're an inbox-zero person or more of an inbox-10,000 person, Niamh argues that the size of your inbox doesn't really matter. What matters is your relationship with email. In this episode, she shares how changing a single setting transformed her approach to email. Learn practical strategies to reduce email stress, improve communication quality, and leverage your inbox to create better workdays. Related Resources and Episodes EP 6 | How can I get a handle on my inbox? EP 11 | Why do I struggle to hit "delete" on my emails? EP 24 | Declutter Your Digital Workspace Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Saying no at work is easier said than done, especially when the person asking is more senior than you. In this episode, Niamh shares practical strategies for pushing back on requests when your plate is already full. Drawing from her own experiences with overcommitment and burnout, she explains why saying yes to everything can actually make you appear unreliable, and offers specific phrases and approaches to help you communicate your capacity clearly and professionally. Related Resources and Episodes EP 41 | How to Say No at Work EP 45 | Managing Expectations at Work EP 54 | Urgent People vs. Urgent Tasks Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

With only a few working weeks left in 2025, now is the perfect time to think about your goals for 2026. In this episode, Niamh introduces the Goal Ladder framework— her proven process to help you set better goals and actually achieve them. Rather than rushing into January with vague ideas, learn how to intentionally plan your professional development, create a “won’t do” list, schedule time in advance, and set yourself up for a calmer, more successful year ahead. Related Resources and Episodes The Goal Ladder Guide: https://abetterworkday.com/blog/the-goal-ladder-guide  EP 3 | Why is goal-setting important EP 27 | Q4 goal strategies EP 37 | Goal Setting for 2025 Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Niamh shares her honest struggle with networking and the simple, practical steps she uses to feel more confident at in-person events. Learn how to manage your nerves, spot welcoming groups, and build connections without feeling awkward. Key Takeaways Pause and Take It In: When you arrive, take a moment to look around, get a drink, and observe the room to ease yourself in before you feel pressured to speak to anyone. Find the “Flaw” and the “Familiar”: Remind yourself that the situation and people are human by finding small imperfections (the “flaw”) and common ground with others (the “familiar”) to feel less alone and more settled. Approach “Rainbows, Not Clouds”: Look for open semi-circles of people (rainbows) as they are more welcoming than closed clusters (clouds), which look like they are having a private conversation. Be the Rainbow: If you can’t find a welcoming group, stand in an open stance, make eye contact, and smile gently—you’ll be inviting to others looking for someone to talk to. Focus on Learning About Others: When you start a conversation, focus on asking for their name and what they are discussing; concentrating on them rather than planning your own response reduces anxiety. If you struggle with networking and found these tips helpful, Niamh would love to hear from you. Get in touch on LinkedIn or via email and let her know what you would add to these tips, or if you’d like a more in-depth episode on other elements of networking. Share this episode with a fellow nervous networker—you might just help them have a better workday, too! Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

Is your approach to time management helping or hindering your workday? In this episode, Niamh explains why time management is personal and subjective, exploring how your work type affects your approach. Learn a variety of techniques, such as using buffer time and a personal mantra, to manage your experience of time during a busy workday and reduce unnecessary stress. Key Takeaways Acknowledge Time is Subjective: The amount of time something takes is less important than your personal experience of it. Niamh reminds us that managing how you feel and respond to events is as crucial as planning the work itself. Match Your Strategy to Your Work: Traditional time management isn’t one-size-fits-all. Your job type (strategic vs. tactical, proactive vs. responsive, unique vs. repetitive) dictates how much you can plan and control. Using someone else’s system for your job is a common source of failure. Build in Buffer Time: Include time in your schedule for the unexpected, urgent tasks, or things that simply take longer than you estimated. This helps prevent one interruption from completely derailing your day, helping you feel more in control. Minimise Stress and Multitasking: Multitasking makes you less efficient, while allowing stress and pressure to build up makes the clock feel like it's ticking too fast. Niamh suggests taking breaks, focusing on what you can control, and being mindful of your response to the work. Use 'Min and Max' Times: Set a minimum amount of time for important work you might be avoiding and a maximum time limit for enjoyable tasks you tend to spend too long on. This creates helpful boundaries to improve your planning. If you found Niamh’s insights helpful, please share this episode with a friend or colleague. You can also support the podcast by subscribing and leaving a rating or review. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com

In this episode, Niamh uncovers the difference between interruptions and self-inflicted distractions, exploring the four main reasons we pull ourselves away from our work. Learn practical, small tweaks to manage mind wandering, chronic switching, environmental factors, and work-related stress to have a better, more focused workday. Key Takeaways from the Episode Re-Focus After Mind Wandering: If you catch your mind wandering, take a moment to ask if it’s the right time for a mental break, and then intentionally return to the exact task you were working on before you drifted off. Use Calendar Reminders to Reclaim Focus: Set two or three calendar reminders throughout the day to ding and ask, "Am I doing what I'm supposed to be doing?" to quickly pull you back on track. Segment Your Workday: If your job requires both flexible switching and deep focus, use a solid lunch break to create a mental boundary, allowing you to reclaim the afternoon as a focused period. Optimise Your Immediate Environment: Focus on what’s in your control, such as using headphones to block noise or an extra layer if you get cold. Seek Support for Stress and Worry: If you are chronically distracted due to high work stress, seek support from a manager or colleague. Get In Touch Visit our website abetterworkday.com/ Email us at podcast@abetterworkday.com