Sinopsis
Podcast with observations and ideas to improve performance and results
Episodios
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ECP062 Work Life balance is overrated and out of date
25/09/2023 Duración: 17minExploring 2020s Life Balance: Work-Life Harmony Illusion Welcome to this week's episode of the Effective Challenge Podcast. Join me as I dissect the concept of Work-Life balance and unveil its struggle to keep pace with the demands of modern life in the 2020s. Discover a game-changing alternative: a holistic approach to balancing the multifaceted roles we play in our lives. By embracing this perspective, you'll empower yourself to make more impactful choices with your time. And see results that are aligned with the person you want to be. If you're seeking to optimise your equilibrium across various life responsibilities, this podcast offers practical insights tailored just for you. Tune in for actionable ideas and strategies to regain control of your time and priorities. --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message
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ECP061 Gratitude Journalling - the positive impact on our mental health
18/09/2023 Duración: 18minWelcome to the Effective Challenge Podcast! In this episode, we delve into the immensely rewarding practice of Gratitude Journaling. Join us as we explore what Gratitude Journaling entails, its profound benefits, and the key elements contributing to a sustainable practice. Drawing from personal experiences and coaching interactions, we uncover invaluable lessons for maximising the impact of this self-enriching endeavor. Whether you're a seasoned practitioner or completely new to Gratitude Journaling, this podcast offers valuable insights that will resonate with you. Key Takeaways: Understanding Gratitude Journaling: Gain a comprehensive insight into the practice of Gratitude Journaling and its positive influence on personal well-being. The Ripple Effect of Gratitude: Discover the myriad benefits that emanate from cultivating a consistent Gratitude Journaling routine, both personally and in our interactions with others. Building Blocks of a Sustainable Practice: Learn about the three fu
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ECP060 Learning from Strictly - don't underestimate the medium term
11/09/2023 Duración: 22minAs September dawns, it marks a significant juncture in our annual journey. For many, it signals the return to familiar routines - students head back to school, and governments reconvene after their summer recess. More broadly, it signifies the commencement of the year’s final leg. As we embark on the final third of the year, we find ourselves at a prime juncture to set our intentions and establish goals for the jfour months ahead. A great deal can be accomplished with thoughtful consideration in this timeframe. However, a hasty approach may lead to an initial burst of activity followed by disillusionment due to impractical expectations. It's crucial not to underestimate what can be achieved in the medium to long term, even if it means foregoing short-term idealism. In this episode of the Effective Challenge Podcast I take a look at some lesson we can draw from the BBC show, 'Strictly Come Dancing' In tandem with September's arrival, millions eagerly anticipate the return of the BBC series. This event elicits
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ECP059 Intake ideas - responding to a listener request
28/08/2023 Duración: 15minIn this episode of the Effective Challenge Podcast, I respond to listener questions, asking for some ideas to improve the food and drinks being consumed. I discuss seven ideas you will want to consider. Determining what is right for you and your circumstances is the main thing. The seven areas are: Water bottles A healthier alternative to white rice and pasta Things to look out for on ingredient lists Using judgement with best-before dates Batching to ensure we are feeling well even when we are up against it Mixing up what we buy for a better microbiome Appreciating the impact of caffeine Follow me on social media Instagram https://www.instagram.com/damian_effective_challenge/ LinkedIn https://www.linkedin.com/in/damian-piper/ Facebook https://www.facebook.com/damianpiper #diet #hydrationidea #mircobiome #batchcooking #brownrice #wholewheat #bestbeforedates #resiliencecoach #oddbox --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/messa
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ECP057 Fuelling for Success
14/08/2023 Duración: 18minIn this episode of the Effective Challenge Podcast we cover the important subject of fuelling for our success. We cover five areas to consider: Stabilising mood swings The Gut-Brain connection Fuelling for brain function Boosting feel good transmitters Self care For some people this is a sensitive subject. If you feel you need support please reach out to one of the online resources. Here's a link to the NHS. Please share and subscribe to the podcast. If you'd like more of my Mental Health Tips please follow my social media channels: LinkedIn Instagram Facebook --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message
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ECP056 Rest - the importance of short breaks
07/08/2023 Duración: 17minWelcome to another episode of the Effective Challenge Podcast. I'm delighted to have you join us for an insightful exploration. This episode, titled "Rest – Short Breaks," delves into the often underestimated yet immensely powerful practice of taking short breaks to enhance productivity and well-being. In this episode, we're uncovering a facet of the Effective Challenge Prime model – Rest. Among the model's five crucial components, including Physical, Intake, Mind, and Energy, Rest is the cornerstone that frequently gets deprioritised. Contrary to common misconceptions, rest is not synonymous with idleness. In fact, it's through inadequate rest that idleness can inadvertently creep in, particularly during busy or high-pressure periods. We've all experienced that feeling of reluctance to pause, but counterintuitively, taking short breaks can turbocharge your effectiveness. This episode shines a spotlight on the significance of short breaks, which can span from a few moments to
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ECP055 Triggers to what you want | how to make them happen
31/07/2023 Duración: 21minWelcome to the Effective Challenge podcast, which delves into the world of mental health and well-being and performance - providing you with valuable insights and practical tips to lead a happier, more fulfilling life. In today's episode, we'll explore the fascinating concept of the impact of triggers and how they can profoundly impact what we do. Episode Highlights: Understanding the Power of Triggers: To start off, we'll set the stage by discussing the broader significance of triggers in our lives. What exactly are triggers, and how can we leverage them to foster our mindset and lifestyle? The Science Behind Positive Triggers: Delve with us into the science that underpins the effectiveness of triggers. Discover how our brain responds to these cues and how they influence our thoughts, emotions, and behaviour. Exploring Different Areas of Positive Triggers: There are numerous aspects of our lives where positive triggers can be incorporated to create a supportive environment. We'll explore these areas a
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ECP054 - Functional Threshold Performance - the real thing that matters
24/07/2023 Duración: 16minThis episode of the Effective Challenge Podcast looks at Functional Threshold Performance. This is an adaptation of a measure used in cycling - Functional Threshold Power. What this means is your level to perform sustainably. There are some common components, including - rest, boundaries and our ability to set decent goals. I delve into these topics and more. As usual, the content is practical and relatable to your situation. Useful links for Effective Challenge https://www.instagram.com/damian_effective_challenge/ https://www.linkedin.com/in/damian-piper/ https://www.effectivechallenge.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message
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ECP053 Unleashing the Power Within: Managing Your Internal Scripts
17/07/2023 Duración: 18minIn Episode 053 of the Effective Challenge Podcast, discover how our internal scripts, also known as internal dialogue or mind scripts, shape our thoughts, feelings, and behaviours. Join us in this enlightening episode as we explore the formation of these mental models, their impact on our lives, and strategies to manage and change them. Learn how to become more aware, challenge limiting beliefs, and embrace personal growth. Let's dive into the fascinating world of our inner voice and unlock our true potential. Episode Highlights: Understanding Internal Scripts: Discover the different names for internal scripts: internal monologue, internal dialogue, inner voice, and mind scripts. Explore how internal scripts, formed through experiences and external messages, impact our interpretation and navigation of the world. The Power of Scripts: Learn how scripts can help interpret the world, determine threats, set direction, and make decisions. Recognise how scripts can sometimes lead us astray or hinder
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ECP052 Decoding and Creating New Habits
10/07/2023 Duración: 21minWelcome to an impactful episode of the Effective Challenge Podcast, where we delve into a subject that profoundly influences each and every one of us: habits. Join us as we explore the art of effectively managing our existing habits and crafting new ones that align with our goals and aspirations. The podcast looks at a practical and grounded approach Stanford Professor BJ Fogg developed to unearthing and decoding our habits or using the same method to create new ones. If you have any comments, questions or observations, please drop me a mail – damian@effetivechallenge.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message
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ECP051 Optimising Energy for Maximum Impact
03/07/2023 Duración: 22minIn this week's episode of the Effective Challenge podcast, we delve into a crucial topic: understanding and optimising our energy levels to achieve the greatest impact in our lives. Join us as we explore practical strategies for assessing our energy peaks and troughs, aligning tasks with available energy through prioritization, setting boundaries to avoid burnout, and adapting to the evolving demands we encounter. Topics Covered: 1. Assessing Energy Peaks and Troughs: Learn how to comprehensively assess your energy levels, recognising the times when you feel most energised and the moments of fatigue. Discovering these patterns can help you plan and allocate your energy more effectively and work better with others. 2. Aligning Tasks with Available Energy: Explore techniques for better alignment between the tasks you need to accomplish and the energy you have available. Discover the power of prioritisation and how it can optimise your productivity by focusing on tasks that match your energy levels. 3. Se
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ECP050 We suffer more in our imaginations than in reality
25/06/2023 Duración: 23minWelcome back to another episode of the Effective Challenge Podcast. In this week's episode, we're shifting gears and focusing on the management of our healthy minds. If you are concerned about your mental health, seeking support from medical professionals or mental health charities such as Mind is important. They are there to help. The topic we'll be exploring is something that frequently arises in coaching conversations and even in my own head when dealing with various situations. Despite the recent attention it has garnered in the last few years, it's not a new concept. In fact, one of the Stoics, Seneca, was discussing this very issue over 2,000 years ago. He famously stated, "We suffer more in our imaginations than in reality." Have you ever been caught up in worry and fear about events that haven't even happened or might never happen? If so, you're not alone. Our minds have an incredible ability to create vivid scenarios, often fixating on the worst possible outcome
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ECP049 Things we take for granted - covid one year on
19/06/2023 Duración: 22minIn this episode of the Effective Challenge podcast, I reflect on a year of navigating the challenges of long covid and some of the surprises along the way. Based on a conversation with someone else, I also discuss some of the better things that many people found themselves doing due to the original lockdown, which they benefited from. Unfortunately, many of those positive habits and activities have fallen by the wayside as the pace of modern life has picked up. I invite listeners to reflect if there is anything they may have been doing that they could reintroduce. If you have any questions, observations or thoughts please drop me a line damian@effectivechallenge.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message
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ECP048 Unseen Efforts
12/06/2023 Duración: 20minJoin me in this week's episode of the Effective Challenge podcast as we delve into the subject of unseen efforts and their profound impact on our ability to achieve success. In this episode, we explore the far-reaching implications of unseen efforts and uncover strategies to position ourselves for success. We delve into the crucial aspects of mental health, acknowledging its significance in our journey. Moreover, we shed light on the importance of recognising and celebrating the milestones along the path to our ultimate aspirations. Tune in to gain valuable insights, practical tips, and a fresh perspective on harnessing the power of unseen efforts to unlock your full potential. --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message
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ECP047 How are you feeling? Beyond busy...
05/06/2023 Duración: 07minIn this shorter episode, I look at the overuse of the word busy as a descriptor for how we are doing. The podcast provides two approaches to consider. Encouraging to ask a follow-up question if somebody else gives you a bland 'busy' answer to the question - how are you doing? Encouraging ourselves when we are busy to check we are doing the basic things to keep ourselves at our best. If you haven't subscribed to the podcast, please do and if you know someone who might benefit from the content please share. --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message
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ECP046 Redefine more is more
29/05/2023 Duración: 20minThis week's episode explores redefining "more is more." While we're familiar with the concept of "less is more," achieving more by doing less, it's important to identify higher-value activities and prioritize them. However, The allure of "more" is where we often find ourselves, influenced by cultural and psychological factors such as the busy trap, blurred work boundaries, and the impact of consumerism and social media. Surprisingly, having too many options can lead to decision fatigue, dissatisfaction, and anxiety, as we constantly wonder if there's a better choice. It can be similar when working longer hours to ‘keep up’ leading to poor decisions, a loss of perspective and memory impairment. One contributing factor to pursuing "more" is the quest for fulfilment, rooted in our primal needs for safety, food, and shelter. Our bodies produce chemicals like dopamine that drive this pursuit, but in modern times we can find that we are pursuing material pos
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ECP045 - triangle of change - are you ready
22/05/2023 Duración: 20minWelcome to the latest episode of the Effective Challenge podcast. In today's discussion, we delve into a valuable approach designed to assess our readiness for change. This approach, developed by renowned psychiatrist Dr. Steve Peters, whom many of our listeners may recognise from his book, "The Chimp Paradox," is known as the Triangle of Change. The Triangle of Change encompasses three essential elements: Suffering & Reward, Psychologically Mindedness, and Commitment. We gain practical insights into assessing our preparedness for personal change by exploring these aspects. If you find yourself seeking personal growth and are eager to evaluate your readiness for change, this podcast episode is tailored precisely for you. Join me as we navigate the Triangle of Change, offering you a practical framework to gauge your current position and pave the way for a successful journey of self-improvement. If you have any questions, please drop me a line at damian@effectivechallenge.com --- Sen
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ECP044 - Setting up for success - great the enemy of the great?
15/05/2023 Duración: 17minWelcome to the podcast, where I take inspiration from the Giro D’Italia, the first cycling grand tour of the year that tests physical and mental endurance. In this episode, I talk about how the Giro is more than just a race, it offers us a powerful metaphor for life itself. Each stage presents its own unique challenges, from unexpected obstacles and disruptions to moments of triumph and defeat. And in these challenges, we can find valuable lessons that apply to our own lives. For instance, Stage 6 felt like an example of the great being the enemy of the good. Two riders having been away in a break for over 70KM sacrificed coming either first or second by not working together in the final few 100 meters and ended up coming 88th and 89th as a result. That phrase got me thinking, are there occasions when it’s more like the great being the enemy of the great? In this episode, I explore how the pursuit of greatness can sometimes be counterproductive and even harmful. I’ll discuss how perfectionism can lead to
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ECP043 - Displaced Emotions - not just about exam stresses
08/05/2023 Duración: 26minIn this episode, we'll delve into the importance of emotional intelligence and how it can help you overcome stress and anxiety during exam season. We'll explore the negative effects of displaced emotions and the warning signs to keep an eye out for. Additionally, we'll explore strategies for managing emotions, including identifying and labelling them, changing our perspective, and finding healthy outlets for expressing our emotions more effectively. This topic is essential for enhancing our emotional intelligence and improving our overall health by enabling us to manage better the situations we face. Furthermore, away from the exam hall, developing emotional intelligence is a crucial life skill that can be applied to all areas of our lives. By tuning into this podcast, you're investing in yourself and your well-being. --- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message