I'm joined on the podcast today by love and relationship coach Heather Garbutt to talk about the 5 Love Languages (and the additional 6th that Heather also talks about). Love Languages is the work of marriage counselor Dr Gary Chapman published in his 1992 book and Heather integrates it into the work she does with individuals and couples as part of her psycotherapy practice. It's not just romantic love from a partner, but also from parent to child or even appreciation between colleagues at work....
Jan 15, 2024•38 min
How you talk to yourself matters and having a few set phrases to say to yourself can act like your inner coach who kicks you into action. Through 2024 I will be publishing a number of short episodes with ideas, insights or thoughts that you may be able to apply in your own life. Today's episode gets into the topic of mantras, and how they can be potent triggers to take a pre-agreed course of action.
Jan 08, 2024•10 min
My guest on today's episode - the first of 2024 - is a very special friend of mine, Heather Barrett. Over the years we have had so many conversations where we've got to the end and said 'we should have recorded that!', so I'm delighted to have finally managed to do exactly that. Heather is an executive coach and author, and over the years she's been my go-to whenever I'm stuck, struggling or have an idea I want to develop. One of the things I was keen to talk to Heather about for this podcast wa...
Jan 01, 2024•2 hr 36 min
Every year I've had some process for looking back over the previous 12 months and then setting goals and making plans for the next 12. This year I developed a new framework and it's one that I'll be using much more frequently through the year. The 5Rs are Review > Reflect > Reconnect > Refine > Realign In this episode I describe each element, why it's important and how to use it as part of an annual check in and also through the year. Whatever your 2023 has been like I hope you're lo...
Dec 28, 2023•32 min
It's been a couple of months since the last episode of A Bit Of A Boost and I'm keen to get things back to a regular schedule again! If you've ever found a good habit drift away to the point where it's no longer there, then this episode contains some questions to ask yourself that could help get you back on track.
Nov 20, 2023•20 min
I have a very special guest on the show today, somebody who’s research I have been following for a number of years and that is having a tremendous impact on creating better places to work around the world. Professor Christina Maslach is a social psychologist at the University of California, Berkeley, and has been studying burnout for over 4 decades. When we think about engagement, burnout, or wellbeing at work it would be impossible to do so without getting into some of the areas that Christina ...
Sep 18, 2023•1 hr 15 min
I love the expression ‘success leaves clues’ and today I get to talk to a man who has plenty of these clues to share! So often we look at people who are already achieving what we want to achieve - whether that’s in their careers, personal life or with their physical wellbeing - and focus on the results that they’re getting. This can be inspirational, but it can also lead to comparison, or a sense of not-enough-ness, which ultimately has the opposite effect to motivating or instructing us. Paul A...
Sep 04, 2023•1 hr 15 min
Following a bit of a break from the podcast over the last few weeks I have a new series of interviews and solo episodes lined up. But first though I thought I'd start with a topic that's always top of my mind around this time of year (September - though it's relevant whenever you're listening to it!): resetting your 'environments'. We have several environments that I touch on in this episode; notably the internal and external ones. Every year as a personal trainer I saw a significant increase in...
Aug 28, 2023•27 min
“I know what to do, but I just don’t do it!” If you’ve ever found yourself saying these words to yourself then you’re not alone. With so many things that you could be doing to help boost your physical and mental wellbeing, it can feel overwhelming when there’s no structure. This episode outlines a series of points in the day where a set of behaviours can be turned into routines, rituals and habits that have a positive impact for minimum effort. The idea isn’t to try and do them all, but rather t...
Jul 17, 2023•38 min
If you've ever found yourself at a fork in the road, needing to make a decision - or the default of NOT making one - then this strategy might come in handy. It's a simple thought exercise that can bring clarity to the decision, and ensure that you won't look back at a later date with regrets. Hindsight can mess with our memories and what seems obvious now we assume must have been obvious back when we made our choice. This method prevents this from happening and can help give you the confidence t...
Jul 03, 2023•11 min
If you've ever thought to yourself "I wish I'd been more confident!", or "I shouldn't have got so angry...", then being more intentional could help shake you out of your default reaction patterns. In this short solo episode I share some of the ways that being intentional can help you show up as your best self more consistently, and improve the way that other people (and you!) experiences you. We take abstract 'showing up words' and turn them into real world demonstrations of how you want to be, ...
Jun 26, 2023•20 min
The world of wellbeing has changed a lot in the 20 years that I've been professionally involved in it. One of the biggest areas of development has been in the science and research, driven by the relatively new area of positive psychology. My guest on today's episode spent 12 years researching the subject of happiness and positive psychology for his PhD and he shares some of what he learned in that time. Dr Andy Cope - AKA The Doctor Of Happiness, AKA Dr Happy - lives and breathes the practical a...
Jun 19, 2023•53 min
Setting big goals is the bread and butter of ambitious people. But when you are solely focused on 'what's next', it can push happiness out to a future that keeps moving further away. On the other hand, you may not want to 'play small' and get too content with what you have in case it diminshes your drive and ambition to become all that you can. So how do we tackle this conundrum? My guest on today's episode is Kate Trafford, a coach, speaker and author of the book 'Get There, Love Here! The busy...
Jun 12, 2023•1 hr 14 min
Continuing our series of interviews with people out there in the real world using their powers of resilience, wellbeing, mindset and motivation in their day to day jobs, this week we have Gökhan Nazenin, the MD Europe at Paycore. We set out to talk about motivation as this is a topic that has come up in a couple of our conversations over the last couple of years since we first met, but as predicted we move along all kinds of tangents. We talk about the importance of building habits and systems, ...
Jun 05, 2023•40 min
Continuing the series of interviews with 'in the trenches professionals', this week we have Shopify's Matthias Kleven. One of the biggest workplace challenges at the moment is the number of meetings that are in diaries. Of course, meetings can be an essential part of collaboration and productivity, but the conversations I’ve been having lately with coaching clients and in audiences I speak to suggests that the amount of time spent in meetings is detracting rather than adding to productivity and ...
May 29, 2023•32 min
I’m joined today by the chief business development officer at Exness , Artem Seledtsov who I met during a wellness consultation as part of the Senior Executive Program at the London Business School. As we spoke that day it soon became clear that he already had a number of high performance wellbeing habits and in our conversation today he shares what some of them are. Arty also talks about what life was like for him in his 20s when he was out of shape and struggling with his weight, and the press...
May 22, 2023•51 min
Most of my interviews for this podcast are with subject matter experts, or inspirational individuals sharing their stories, and I have loads more of these lined up as well, but for the next few episodes I have a something slightly different. Through my presenting and coaching work I get to speak to many really interesting people, many of whom are already doing some aspect of wellbeing and performance really well. It’s like they’ve cracked part of the code and gained some crucial insights that ha...
May 15, 2023•46 min
Ahead of moving into a series of interviews with professionals where I'll be attempting to extract how they're 'doing' wellbeing and performance in their every day lives, I wanted to hit pause and reflect on the last 16 interviews I've done so far this year. One of the best things about running a podcast is the guests I get to meet and speak to as a part of the show. I always end up learning something personally from these conversations and in this episode I summarise what some of those lessons ...
May 08, 2023•33 min
I'm joinined this week by mindfulness coach and ex-RAF helicopter pilot Sarah Furness to share her insights into mindfulness. It's a topic that can divide opinions, but Sarah's approach to practicing and using it is highly practical and no-nonsense. Today we talk about what mindfulness is and isn't, and situations in every day life where it can be helpful to have more presence and awareness. Sarah has been on the podcast previously about a year and a half ago and talking about resilience and con...
Apr 24, 2023•9 sec
Have you ever fallen off the wagon and told yourself you’ll start again on Monday? Or started a new exercise habit and said ‘this time I’ll make it stick’… only to find yourself getting home from work the next night exhausted and stressed and opting for a night on the couch instead of going to the gym? We all have our own narratives that have the potential to derail us and my guest today is somebody who’s unpacked her fair share of them, both personally and with her coaching clients. Sonia Jhas ...
Apr 17, 2023•54 min
========================== Check out the 6 week Spring Boost fitness program starting Monday 17 April If your fitness and exercise routine has hit a bit of a plateau or decline lately, this could be the perfect way to get back on track and build some positive habits. https://bygeorgeanderson.com/spring-boost ========================== I've been having an increasing number of conversations lately with people telling me they've noticed their fitness either in a bit of a rut or declining. Although ...
Apr 10, 2023•53 min
In 2022 when Russia invaded Ukraine, Tetiana Fomenko's life changed forever. A qualified pharmcist, she had forged a successful career as a sales leader for global pharmaceutical companies and had recently launched her own business as a health coach whilst living in Kiev with her husband and son. It soon became clear that remaining in Kiev wasn't an option and so eventually Tetiana and her son moved to the UK which is where I met her at a Toastmasters meeting in Oxfordshire. Listening to her sta...
Apr 03, 2023•1 hr 5 min
======================== NEW: Boost Performance app Delighted to finally launch this 6 week course designed to nudge positive wellbeing and build better habits. Download on iOS or Android ======================== Do you have clearly defined goals that you’re motivated to achieve? Turns out that most people do not, and my guest today shares some of his insights into why that might be the case, and what to do about it! Steve Judge is a professional speaker, author and resilience coach and his miss...
Mar 27, 2023•57 min•Ep. 104
Accredited psychotherpist and performance psychologist Sam Bishop returns to share some insights from behind the curtains working in the world of elite sport. Sam and I have regular mini-mastermind sessions and when he shared with me his PER framework for elite level performance I figured it could be helpful to you as well. The framework is very simple: P for Preparation E for Execution R for Reflection But where Sam brings his expertise and experience is helping us understand how this can be ap...
Mar 20, 2023•37 min•Ep. 103
I send out a weekly email called the Boost Bulletin to professionals who are looking for tips and strategies to help boost performance and wellbeing. (If you're not already signed up for it you can rectify that situation over at https://bygeorgeanderson.com/bulletin ) A couple of editions back I wrote about slee and shared 10 'top tips' on the topic, and given the positive response it received I thought I'd share them here on the podcast as well. I've had sleep expert Dr. Lyndsay Browning on the...
Mar 17, 2023•36 min•Ep. 102
How are you doing today? If you answer is 'fine thanks', 'ok', or maybe 'not too bad', then you DEFINTELY need to listen to this week's episode! My guest is Michael Heppell, an author, coach and speaker who has made it his mission to help more people strive for BRILLIANCE. I read his book 'Flip It' over 10 years ago and recently read How To Be Brilliant, and I loved the strategies and ideas behind it. In our conversation Michael shares his thoughts on the power of language, including the impact ...
Mar 13, 2023•1 hr 4 min•Ep. 101
\\\\\ Episode 100! \\\\\ Delighted to reach this podcasting milestone, thank you to everybody who has listened, subscribed or shared the show, and especially to my incredible guests from whom I've learned so much over the last couple of years. Today's episode is an introduction to the topic of burnout which, it turns out, is best prevented by creating more engagement. That's according to the work of Christina Maslach, one of the world's leading authorities on the subject of burnout. I share the ...
Mar 10, 2023•31 min•Ep. 100
My guest this week is Celynn Morin, a qualified dietician, author of two books and workplace wellbeing consultant. I heard Celynn speak at an event, and because I'm the absolute last word authority on anything related to wellbeing I noticed my 'oh this'll be good' reaction when I read the agenda. My defensives dissolved within the first few seconds of her presentation and I found myself nodding along, participating and - gasp - learning a thing or two. I came away with a real sense of being upli...
Mar 06, 2023•53 min
Save or favourite this episode as it's one you may want to return to. The 5 senses mindfuness technique is a fantastic way to quickly bring your awareness and attention to the present moment and practice mindfulness in a meaningful way. The script itself is only 4 minutes long and we get into it pretty quickly. Although you can take this and use it any time, any place, without having to rely on accessing the recording, this guided version is best used either sitting or lying down somewhere comfo...
Mar 03, 2023•8 min
If you're a fan of A Bit Of A Boost you've probably read your fair share of personal development books, listened to other podcasts or watched inspirational and uplifting videos. But how much of it do you put into practice when the right moment arises? Personal development is less about the accumulation of knowledge and more about the implementation of new approaches. To do that we need to be able to quickly access these tools, and my guest today is somebody who helps with exactly that. Hannah Wi...
Feb 27, 2023•32 min•Ep. 97
