10 minutes or less!
Episodes
Give it little input and time to process
12 Jan 2026
Contributed by Lukas
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 wha...
Bumps in the road
07 Jan 2026
Contributed by Lukas
Progress isn't linear. Managing your expectations around new habits is crucial to their success.
Inappropriate rules
26 Nov 2025
Contributed by Lukas
How to change the demands you impose on yourself to preferences that work in your favour.
Does it really take you that long?
10 Nov 2025
Contributed by Lukas
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 ...
Difficult conversations with difficult people
22 Oct 2025
Contributed by Lukas
6 tips to help those conversations with difficult people feel more in your control. This podcast was inspire...
Self-efficacy
06 Oct 2025
Contributed by Lukas
Your belief in your own abilities and skills is quite powerful.
Good lntentions
29 Sep 2025
Contributed by Lukas
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? Ho...
Accept you anxiety
22 Sep 2025
Contributed by Lukas
This is for those thoughts that don't respond to logic or indeed the other techniques we've looked at…the What ifs…
Face your anxiety
15 Sep 2025
Contributed by Lukas
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'...
Challenge your anxiety
08 Sep 2025
Contributed by Lukas
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.
Manage your anxiety
01 Sep 2025
Contributed by Lukas
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 bo...
Fearing Failure
28 Jul 2025
Contributed by Lukas
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 tryi...
Use your breath
21 Jul 2025
Contributed by Lukas
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.
Being visible with special guest Esther Stanhope
14 Jul 2025
Contributed by Lukas
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...
Reframe your thoughts
07 Jul 2025
Contributed by Lukas
How do you get access to a new perspective without changing the reality of what is happening? In this episode we explore exactly how.
Are you overthinking?
30 Jun 2025
Contributed by Lukas
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...
Let's connect and not in the social media way!
23 Jun 2025
Contributed by Lukas
Focus on high quality connections to gain the benefits of sharing experiences and feeling supported by others and to reduce social isolation. ...
Transitional Gaps
16 Jun 2025
Contributed by Lukas
Help your brain out by using this tip…and then it will remember, focus and perform better.
Getting Started On Procrastination
09 Jun 2025
Contributed by Lukas
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 ...
Myth busting procrastination
02 Jun 2025
Contributed by Lukas
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 listeni...
Being comfortable with uncertainty
26 May 2025
Contributed by Lukas
Today we look at how to get comfortable with uncertainty.
The benefits of uncertainty
19 May 2025
Contributed by Lukas
We've looked at uncertainty before but it's a topic is worth exploring. This episode looks at the advantages we gain from uncertainty. The source of i...
The 70% Rule
12 May 2025
Contributed by Lukas
Rather than expecting everything you do to be 100% perfect, try 70% instead, and here’s why and how.Idea taken from Oliver Burkeman's newsletter...
Shifting perspectives
05 May 2025
Contributed by Lukas
Accessing a different perspective can be invaluable. How can we do this for ourselves? In this episode we look at two tips…the foreign language affe...
Do the Opposite
28 Apr 2025
Contributed by Lukas
Dr Jenny Taitz recommends that to control the trajectory of our emotions we do the opposite of what they tell us to do. Find out how in this episode o...
Managing emotions, the easy way
21 Apr 2025
Contributed by Lukas
Our emotions help us navigate our world. However, somehow it feels as if they are steering the ship. Listen to find out how you can control where you ...
Take the easy option
14 Apr 2025
Contributed by Lukas
How what an astrobiologist said inspired this episode. As we are wired to take the easy option, let's use it to our advantage.
All things considered.
07 Apr 2025
Contributed by Lukas
This episode is inspired by an article by Joshua Rothman called "Why Can´t You Just Deal with It?" We look at two approached to helping you...
Change your behaviour
31 Mar 2025
Contributed by Lukas
Today we look at 7 steps to help you increase the likelihood that the change you want to make sticks. In this episode we are accompanied by the sound ...
How to approach conflict.
24 Mar 2025
Contributed by Lukas
This episode draws on the advice and expertise of Diane Musho Hamilton around conflict resolution. We explore the three conflict styles and what you c...
The power of autonomy
17 Mar 2025
Contributed by Lukas
Leslie Perlow a researcher at Harvard Business School has studied the impact of giving people autonomy at work. The results are fascinating. In this e...
Advice not feedback
10 Mar 2025
Contributed by Lukas
Today we look at why is it better to ask for advice not feedback.
Replace your will power with...
03 Mar 2025
Contributed by Lukas
This episode explores how to reduce the friction when making a decision by taking will power out of the equation and replacing it with...well you'...
Noticing reveals choice.
24 Feb 2025
Contributed by Lukas
This episode we discover the importance of awareness in giving us more options when our choices seem limited. A series of podcast episodes by Vidyamal...
Changing your wellbeing
17 Feb 2025
Contributed by Lukas
The second part of the wellbeing episodes looks at four questions to help you to reap some of the benefits associated with your wellbeing thriving.
What is wellbeing?
10 Feb 2025
Contributed by Lukas
We start season 6 with a two parter. In this first episode we look at what is wellbeing so that you can make informed choices on what you need to do i...
How to problem solve a little bit better
03 Feb 2025
Contributed by Lukas
In the final episode of season 5 we explore how to use evidence from our past to help use solve problems in our present.
Your pace no-one else's.
27 Jan 2025
Contributed by Lukas
Final episode for awhile on productivity. This one is about working at your pace…it might sound impossible especially if you work for someone else b...
Do fewer things...it's possible.
20 Jan 2025
Contributed by Lukas
This is our second episode looking at productivity. Building on last weeks tip from Cal Newport we explore how we can really know if we have the time ...
Watch out for those taxes
13 Jan 2025
Contributed by Lukas
Over the next few weeks we are going to take a look at productivity. Before you sigh and say 'not another podcast telling me how to be more productive...
Finding enjoyment or at least enhancing it
06 Jan 2025
Contributed by Lukas
Happy New Year. This episode we look at two ways that you can employ to enhance your enjoyment of the small things. If you want more tips like this ch...
Dealing with uncertainty
30 Dec 2024
Contributed by Lukas
Looking forward to 2025 how do you navigate uncertainty? In this episode we take some of the key insights from the author of the book "Uncertain" Magg...
Did that really happen?
23 Dec 2024
Contributed by Lukas
This episode we look at how we remember experiences and the two things that impact on our past memories.
Foreboding Joy
16 Dec 2024
Contributed by Lukas
Today we look at Brene Brown's tip on how to experience the joy without any of the "foreboding".
Some Advice About Advice
09 Dec 2024
Contributed by Lukas
Today we look at the pitfalls of giving advice. We discover what we can do to make sure that our advice is wanted, needed and helpful. The tip for tod...
Worst case scenario
02 Dec 2024
Contributed by Lukas
We're starting season 4 with a look at catastrophisation. For those of you who's mind tends to go to the worst case scenario within a beat, this episo...
Self Appreciation
25 Nov 2024
Contributed by Lukas
Is it harder for you to acknowledge what you do well? You're not alone. This episode takes a technique used by Kristen Neff, a leading expert on compa...
Responding with wisdom
18 Nov 2024
Contributed by Lukas
This episode was inspired by Jonathan Haidt's The Happiness Hypothesis in particular the work on wisdom by Robert Sternberg. Listen to find out how yo...
Are you mis-predicting your potential?
11 Nov 2024
Contributed by Lukas
Dan Gilbert is a social psychologists and his research has shown that most of us mis-predict our potential. In this episode I explain what that means ...
Stop Trying to Find Your Purpose
04 Nov 2024
Contributed by Lukas
This episode we take a look at our purpose and how trying to "find" it might not be the best way to get it. For more information you can read the full...
Avoid sunk cost fallacy.
28 Oct 2024
Contributed by Lukas
When do you keep going and when do you call it a day? Listen to this episode to find how to answer this question.
What would an alien say?
21 Oct 2024
Contributed by Lukas
This episode looks at an idea suggested by Dr Simran Jeet Singh which can help us to match up how we spend our time with our priorities. Enjoy.
The power of expectations
14 Oct 2024
Contributed by Lukas
We could make things a lot more easier on ourselves and others and, as a bonus, improve our performance if we could learn to effectively manage our ex...
Give yourself space
07 Oct 2024
Contributed by Lukas
This episode was a little off the cuff but it encapsulates most of what I wanted to say. I may elaborate more on this subject as the weeks roll on.
How to deal with distractions and interruptions.
30 Sep 2024
Contributed by Lukas
There's a difference between distraction and interruption but both are harmful for your attention. Find out how to replenish your attention and wh...
Discomfort
23 Sep 2024
Contributed by Lukas
We can't avoid discomfort but there are things we can do to make it less stressful and/or that we can handle it. Listen to find out how. The tip ...
Creative inhaling and exhaling
16 Sep 2024
Contributed by Lukas
Our first ever guest and what a guest!!! Sarah Acton, career and leadership coach, shares with us a great tip on creative inhaling and exhaling. Spoi...
The easier or harder option?
09 Sep 2024
Contributed by Lukas
This episode we revisit habits and explore how to make changing your habits easier...not easy but one that requires less effort and willpower than the...
Boredom can be useful.
02 Sep 2024
Contributed by Lukas
Starting off September with an exploration into the ideal conditions for fruitful mind wandering.
Tell someone
29 Jul 2024
Contributed by Lukas
In this episode I share something with you and encourage you to do the same. Why? Well you´ll just have to listen.
Time management
22 Jul 2024
Contributed by Lukas
In this episode we take a different approach to time management. There are no tools and techniques in this one just an alternative perspective. To fi...
What do you need to form habits?
15 Jul 2024
Contributed by Lukas
In this podcast we take a look into the world of mini habits and how to use them to build consistency. If you are interested in finding out more abo...
This episode isn´t perfect.
08 Jul 2024
Contributed by Lukas
Here are some tips on how to loosen perfections hold on you. The fifth question is my favourite.
Is your help wanted?
01 Jul 2024
Contributed by Lukas
It would be great if more of us helped but it would be better if the help we offered was wanted, needed and useful. Here's how to ensure that...
Are you paying attention?
24 Jun 2024
Contributed by Lukas
In this episode I push the limits of your attention as we nearly hit 10 minutes. We learn more about attention; it's power, it's fragility and...
Trust - Part 2
17 Jun 2024
Contributed by Lukas
Who do you trust? This episode explains the four components essential for trust to exist according to Charles Feltman.
Trust - Part 1
10 Jun 2024
Contributed by Lukas
Are you trustworthy? This episode we look at why trust is important and what two questions you can ask yourself to improve your trust rating. Source...
Stop before you're empty
03 Jun 2024
Contributed by Lukas
This episode is all about how to preserve your energy. We look at a simple technique, that you probably are familiar with, which if implemented and ad...
What are they thinking about me?
27 May 2024
Contributed by Lukas
This episode we discover what people are really thinking about us and how this impacts on our behaviour, decisions and mood. I recorded this outside ...
Mirror, Mirror on the wall...
20 May 2024
Contributed by Lukas
This episode takes a seek peek at how to increase your happiness by avoiding something we probably all do. It is a piece of advice taken from the book...
Cognitive Flexibility
13 May 2024
Contributed by Lukas
This is a highly useful muscle to develop and continue to flex. Children are masters at it. Find out how you can become more cognitively flexible.
DEAR Boundaries
06 May 2024
Contributed by Lukas
This podcast looks at four simple steps to go through in order to increase the likelihood that our boundaries will be understood and respected by ours...
April´s Newsletter 2024
29 Apr 2024
Contributed by Lukas
This week it is the turn of my monthly newsletter or as I refer to in the recording "bulletin".
I can't...
22 Apr 2024
Contributed by Lukas
There is one word that we can add to that sentence which opens us up to a more productive and motivating response. Listen to the episode to find out w...
Are you doing it well?
15 Apr 2024
Contributed by Lukas
This episode is about listening. How we do it and the impact of doing it well. See if you can spot the listening traps that you fall into. Mine are 1 ...
Questions?
08 Apr 2024
Contributed by Lukas
Without giving too much away, this one is about the questions we ask ourselves. Ok so I've given it away.
Accessing gratitude through negative thinking
01 Apr 2024
Contributed by Lukas
In this episode we explore how to get the benefits of gratitude by using negative thinking. I know that sounds counter intuitive but it works. We look...
March's Newsletter 2024
25 Mar 2024
Contributed by Lukas
This month we have a quote from the poet John Greenleaf Whittier, a tip on how to spring clean the mind and a podcast recommendation: Malcolm Gladwell...
Take it away
18 Mar 2024
Contributed by Lukas
This episode looks at how to achieve more by doing less. Yes you read that correctly. If you´re ready for the subtraction challenge press play. Leid...
Playing to your strengths
11 Mar 2024
Contributed by Lukas
This week we explore the topic of strengths and how you can use them to increase your energy, engagement, productivity and confidence. Here is a free...
Decisions, Decisions, Decisions
04 Mar 2024
Contributed by Lukas
Two tips on how to make more balanced and optimal decisions. And hopefully take some of the indecision out of choosing.
February's Newsletter 2024
26 Feb 2024
Contributed by Lukas
This is an audio version of my monthly newsletter. This month we focus on when to offer help and when to resist. If you would like to receive my newsl...
Rethinking productivity
14 Feb 2024
Contributed by Lukas
The lag between the actions we take and the results we see can be long and thus lead us to feel unproductive. Find out what you can do to flip this on...
Self-Talk
06 Feb 2024
Contributed by Lukas
Tip on how to effectively regulate and change your self-talk so that it is a little more compassionate towards you.
Feelings - I am/ I feel
29 Jan 2024
Contributed by Lukas
What exactly do you feel? How do you express it? Find out why these questions are important for your well-being.
January's Newsletter 2024
23 Jan 2024
Contributed by Lukas
In less than 6 mins we cover: perspectives, shoulds, attention and the brain. One quote, one tip and two extras.