Work and Wellness

Every January, we talk about goals.But goals don’t fail because we lack motivation — they fail because we don’t have the systems to support them.This episode is a re-visit of one of last year’s most listened-to conversations on habits — and I’m bringing it back because this time of year is exactly when we need this reminder. The energy is high, intentions are set, and now the real work begins.In this episode, we move beyond goal setting and into the part that actually determines whether you follow through: your daily habits and the systems around them.Research shows that around 40% of our daily actions are habits, not conscious decisions — and people with strong habits are over two times more likely to achieve their goals. That means if your environment, routines, and systems aren’t working for you, willpower alone won’t save you.I break down:What habits actually are and how they work in the brainWhy motivation fades — and why systems don’tHow to design habits that reduce friction and decision fatigueThe four laws of behaviour change that make habits stickHow to use your morning, evening, and weekend routines to support your goalsWhy starting with one big habit beats trying to change everything at onceI also share a real example from my own life — how I’m using habit stacking and environmental design to train for an ultra marathon — and why preparation is often the difference between intention and action.This episode is not about creating a three-hour morning routine or becoming a completely new person by February. It’s about small, deliberate habits that compound over time and make progress feel inevitable.If you’ve set goals for the year — or you’re feeling stuck, overwhelmed, or inconsistent — this is your reminder that you don’t rise to the level of your goals, you fall to the level of your systems.Habits remove the need for constant motivationEnvironmental cues drive most of our behaviourThe easier a habit is, the more likely it is to stickConsistency beats intensity every timeOne well-designed habit can change the trajectory of your entire yearResourcesAtomic Habits by James ClearAristotle: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

SummaryIn this episode, Angela Davies discusses the importance of goal setting for the new year, emphasizing reflection on the past year, identifying personal values, setting intentions, and structuring achievable goals. She encourages listeners to take a thoughtful approach to planning, ensuring that their goals align with their values and desired life experiences.TakeawaysGoal setting should support your wellbeing and energy.Reflect on the past year to inform future goals.Identify what went well, what was challenging, and what gave you energy.Values act as a compass for goal setting.Choose a word or intention to guide your year.Visualization can help in achieving goals.Break the year into manageable segments with intentional breaks.Set one year-defining hard goal to challenge yourself.SMART goals are essential for clarity and focus.Regular reflection helps keep you aligned with your goals.Keywordsgoal setting, reflection, values, intentions, visualization, personal growth, planning, new year, self-improvement, SMART goals

SummaryIn this episode, Angela Davies discusses the importance of understanding and optimizing rest during the holiday season. She emphasizes that true rest goes beyond simply taking time off work; it involves recognizing the different types of rest needed for physical, mental, emotional, social, sensory, and creative rejuvenation. Angela encourages listeners to check in with themselves to determine what type of rest they need and to embrace rest as a vital part of well-being, rather than a luxury or something that must be earned.TakeawaysWe often don't need more time off, but the right kind of rest.Physical rest involves giving your body a genuine break.Mental rest is about reducing decision fatigue and information overload.Emotional rest comes from being around people who allow you to be yourself.Social rest is about choosing quality interactions over quantity.Sensory rest helps reduce overstimulation from our environment.Creative rest can be deeply replenishing and counteract burnout.Rest should be responsive to what your body and mind need at the moment.Rest is not a waste of time; it's essential for well-being.The goal of living is to enjoy life and have fun."No is a full sentence.""Rest is not optional.""Rest isn't a waste of time."Keywordsrest, types of rest, emotional well-being, mental health, self-care, holiday season, burnout, relaxation, personal growth, wellness

In this episode of Work in Wellness, Angela Davies discussesthe concept of the 'accidental counselor'—individuals who find themselves supporting others' mental health without formal training. She emphasizes the importance of recognizing signs of distress, responding with care using theALEC framework, and referring individuals to professional help when necessary.The conversation aims to equip listeners with practical skills to navigate mental health conversations effectively, fostering a supportive environment in both personal and professional settings.Traumatic Events Guidance-⁠Traumatic-Events-Adult-Mental-Health-First-Aid-Guidelines-2019-1.pdf

Summary In this conversation, Dr. Rosina McAlpine discusses theincreasing stress and burnout faced by working parents, emphasizing the needfor organizations to provide better support. She highlights the importance ofunderstanding the division of labor at home, the difference between equity andequality in the workplace, and the necessity for leadership training to fosterempathy. Dr. McAlpine also offers individual strategies for parents to navigatetheir work-life balance and outlines best practices from organizations thatsuccessfully support their employees. In this conversation, Dr. Rosina McAlpinediscusses the importance of creating a family-friendly workplace culture, theresponsibility of organizations to support working parents, and the societalimplications of neglecting this demographic. She emphasizes the need fortargeted programs, corporate social responsibility, and the return oninvestment for supporting working parents. The discussion also covers practicaltips for mothers to maintain their well-being and the importance of empoweringworking parent champions within organizations.Takeaways Working parents are at the highest risk of burnout.EAP and flexible work are foundational but not sufficient.Organizations need to know the makeup of their workforce.Women still bear the brunt of childcare responsibilities.Equity in the workplace is crucial for supporting parents.Leadership training is essential for understanding employeeneeds.Targeted programs can help parents manage work and family.Conversations about support should be collaborative, notcombative.Data-driven decisions can improve workplace policies.Creating a win-win situation benefits both employees andorganizations. Creating a family-friendly workplace culture is essential.Organizations must take responsibility for supportingworking parents.Corporate social responsibility should include support forworking parents.The future of society relies on the well-being of workingparents.Self-care is crucial for mothers to thrive in both work andfamily life.Guilt and shame should not prevent mothers from taking timefor themselves.Scheduling self-care is as important as any work meeting.Working parent champions can make a significant differencein the workplace.Supporting working parents benefits society as a whole.A collaborative approach is needed to address the challengesfaced by working parents.Sound Bites "We need both the top and the bottom approach.""Get informed first.""We want collaborative, not combative.""We need targeted programs.""We need a family-friendly workplace culture.""It's about return on investment.""Throw selfish in the rubbish, think self-full.""Society depends on working parents thriving.""Let's tackle those difficult questions."Chapters 00:00 Introduction to Parenting Challenges03:04 The Rise of Stress and Burnout in Working Parents06:00 The Gap in Organizational Support for Parents08:51 The Division of Labor at Home12:04 Equity vs. Equality in the Workplace15:03 Understanding Leadership and Empathy17:45 Individual Strategies for Navigating Work and Family20:59 Creating a Win-Win Situation in the Workplace24:02 Best Practices from Leading Organizations25:58 Creating a Family-Friendly Workplace Culture28:42 The Responsibility of Workplaces in ParentingEducation31:02 The Future of Society and Support for Working Parents39:56 Practical Tips for Mothers' Well-Being45:56 Empowering Working Parent Champions Keywords parenting, stress, burnout, mental health, workplacesupport, equity, leadership, organizational culture, work-life balance,family-friendly policies, family-friendly workplace, parenting education,corporate social responsibility, working parents, mental health, well-being,self-care, societal responsibility, workplace culture, employee support