ECP063 Bringing Purpose to the Day

Effective Challenge Podcast productive, happy & well

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تمت الإضافة منذ قبل seven عام

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Biscuits & Jam

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Biscuits & Jam Returns on March 4th for Season 6 with The War & Treaty! 1:42

منذ 4 أيام1:42

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1:42

Join us for the launch of Season 6 of Biscuits & Jam on Tuesday, March 4th, 2025 with The War and Treaty’s Michael and Tanya Trotter. Learn more about your ad choices. Visit podcastchoices.com/adchoices

منذ عام واحد 26:43

M4A•منزل الحلقة

In this episode of the Effective Challenge podcast, I discuss the merits of deliberately bringing purpose to your day and the increased benefit of putting health and well-being at the centre of whatever you do. I also discuss alternative options to putting yourself at the centre and their relative merits and potential downsides. Of course, any approach you use still needs to cope with the reality of everyday life. I explore this and why I believe time spent setting your Personal Positive Intent is well invested. If you are challenged for time, I share a version that will take 2 minutes.

If you have comments, questions or observations, please drop me an email to damian@effectivechallenge.com

89 حلقات

#Effective Challenge #Podcasting Education #Self-Improvement

ECP063 Bringing Purpose to the Day

Effective Challenge Podcast productive, happy & well

published منذ عام واحد

M4A•منزل الحلقة

If you have comments, questions or observations, please drop me an email to damian@effectivechallenge.com

89 حلقات

#Effective Challenge #Podcasting Education #Self-Improvement

كل الحلقات

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ECP089 PRIME | The Energy one 30:59

منذ 3 أيام30:59

30:59

In this final episode of the PRIME model deep dive series, we’re exploring the vital role of Energy . While it’s the last element of the model, it’s certainly not the least. Energy is something we all need and often crave more of. It’s influenced by a range of factors—some within our control and others not so much—but we often have more influence than we think. This episode focuses on three powerful areas that shape our energy: the people we interact with, our environment, and how we manage our time. Each has a direct impact on our resilience and performance, offering opportunities for positive change. We’ll also dive into the fascinating science behind how our interactions affect us, highlighting the powerful role of neurochemicals and neurotransmitters. Whether it’s the energising boost of dopamine, oxytocin, or serotonin from uplifting connections, or the draining effects of excess cortisol and adrenaline from stressful encounters, these chemical reactions can significantly influence how we feel and perform. This episode unpacks how to manage those energy dynamics—minimising sappers, maximising givers, and creating an environment and schedule that truly support your results and wellbeing.…

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ECP088 Prime | the Mind One 33:51

منذ 10 أيام33:51

33:51

In this episode of The Effective Challenge Podcast , we explore four key areas that can help improve your mental resilience. First, we look at being more mindful—beyond meditation. While meditation works for some, mindfulness is ultimately about paying attention on purpose. I share practical ways to bring more awareness into daily life, from single-tasking to noticing the small details in your environment. We also discuss how mindfulness creates space between stimulus and response, helping to reduce stress and bring clarity to your thinking. Next, we cover the importance of interrupting unhelpful thoughts, recognising that while negative thinking is natural, it doesn’t have to dictate our actions. I share techniques like naming thought patterns, using pattern disruptors, and asking better questions to shift perspective. We also dive into the power of having a supportive network—why the right people can help regulate emotions, challenge unhelpful thoughts, and provide accountability. Finally, we explore the benefits of downloading your thoughts, whether through freewriting, structured journalling, or simply getting things out of your head to create clarity. If you’re looking to build mental resilience, this episode offers practical steps to get started. Please share thoughts, comments and any questions - damian@effectivechallenge.com…

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ECP087 PRIME | the intake one 47:47

منذ 17 يومًا47:47

47:47

In this episode of the EC PRIME Model deep dive series, we focus on "Intake" and its impact on performance, resilience, and happiness. I share my personal journey with food, the importance of sustainable habits, and practical tips for maintaining a balanced diet. We explore the basics of nutrition, hydration, and mindful eating, and discuss how meal timing and variety can influence our overall well-being. Join me as I delve into the complexities of nutrition advice, the dangers of fad diets, and the significance of planning and preparation. Whether you're looking to improve your diet or simply understand the role of intake in your life, this episode offers valuable insights and actionable steps to help you build habits that last.…

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ECP086 PRIME - the Rest one 34:16

منذ 24 يومًا34:16

34:16

In Episode 86 of the Effective Challenge Podcast, we continue our five-part exploration of the PRIME resilience model by diving into the critical role of Rest . This episode breaks down the importance of rest into three key areas: sleep, short breaks, and extended breaks. From understanding how quality sleep supports our cognitive function and immune system to recognising the value of stepping away for short breaks during the day, this conversation combines practical insights with scientific research to help you improve your resilience. We also discuss the transformative power of extended breaks, such as holidays, for gaining clarity and recharging both mentally and physically. Along the way, we challenge workplace cultures that discourage rest and explore simple strategies to make rest an integral part of your daily life. Tune in to learn how small adjustments can make a big impact on your health, decision-making, and overall wellbeing.…

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ECP085 Prime Model | the Physical one 39:09

منذ 4 weeks39:09

39:09

In this first episode in a series of five this covers the Effective Challenge PRIME model. We dive deep into how prioritising physical well-being can enhance resilience and overall performance. While exercise is part of the equation, this episode goes beyond that—exploring how breathwork, addressing chronic health concerns, and making small, sustainable changes can lead to significant benefits. The modern world presents unique challenges our ancestors didn’t face—sedentary jobs, increased screen time, and a convenience-driven lifestyle. We break down how these factors impact our health and discuss practical ways to counteract them. We explore the immediate and long-term benefits of physical activity, from stress reduction and better sleep to disease prevention and longevity. With NHS and Harvard-backed insights, we outline how simple daily changes—walking more, improving posture, strength training, and even adjusting our breathing—can make a profound impact. Whether you’re new to fitness or looking for ways to incorporate movement into a busy life, this episode offers practical, science-backed strategies to help you take control of your physical health. If you have thoughts comments or observations please drop me a line | damian@effectivechallenge.com…

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ECP084 Introducing the PRIME Model – Building Your Resilience 22:23

منذ 5 weeks22:23

22:23

In this episode of the Effective Challenge Podcast, I share a glimpse of recent adventures – including a moment where I found myself a quarter of a mile above the ground (full disclosure: I took the lift!). The main focus of this episode is an introduction to my PRIME model. This marks the first in a six-part series where I take a deep dive into the model I use personally and with clients to strengthen foundations and build resilience. The PRIME model consists of five key elements: Physical Rest Intake Mind Energy Each element plays a vital role in supporting your wellbeing and helping you perform at your best. I’d love to hear your thoughts, questions, or observations. Feel free to reach out to me at Damian@effectivechallenge.com .…

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ECP083 Managing Thoughts | getting on the path to clarity 20:55

منذ 6 weeks20:55

20:55

In this episode, I explore how to manage the competing demands and thoughts that can often clutter our minds. With the world increasingly valuing busyness, it’s crucial to develop techniques to externalise and organise our thinking to make better decisions and reduce unnecessary stress. Key topics covered include: * The myth of fully controlling your thoughts and why managing them is more realistic * Techniques for externalising thoughts: writing, talking, and mind mapping * How expressing thoughts can reveal patterns and connections * Practical examples to help clear your mind and bring clarity * Why our modern environment overwhelms our evolved mental capacity Remember, managing your thinking isn’t about perfection—it’s about creating the space to move forward effectively. If you find this episode useful, please share it with someone who might benefit. Got a question or topic suggestion? Contact me at damian@effectivechallenge.com. Subscribe for more insights on performance, resilience, and productivity.…

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ECP082 From might to must: a sustainable approach to 2025 20:50

منذ 7 weeks20:50

20:50

ECP082 : From Might to Must In this episode of the Effective Challenge Podcast , we explore how to set yourself up for a sustainble 2025 by moving from might to must —shifting intentions into clear commitments. Recorded on a chilly January morning whilst working with Hetty the Dog, Damian shares practical insights on: The importance of intentional goal-setting : Why taking time to consider your goals within the broader context of your life increases your chances of success. Understanding your roles : How identifying your 8–12 key roles (e.g. health, finances, family, work) helps create a balanced and sustainable approach to progress. Prioritising and planning : Why focusing on achievable monthly goals prevents overwhelm and fosters consistent progress. The power of specificity : How breaking down goals into clear, actionable steps reduces decision fatigue and keeps you on track. Whether you're revisiting your New Year resolutions or seeking a structured way to tackle 2025, this episode provides actionable strategies to help you achieve meaningful outcomes. Tune in to start or restart the year sustainably 🎧 Visit Effective Challenge for more resources.…

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ECP081 Behind the Glory: Learning from Lifetime Achievement 25:47

منذ 10 weeks25:47

25:47

Welcome back to the Effective Challenge Podcast. It’s brilliant to have you with me for Episode 81 . A special shout-out to everyone who reached out after last week’s episode—your messages were truly energising, and it’s great to be back delivering insights to help you with your version of the Effective Challenge. The What This episode draws inspiration from Sir Mark Cavendish , the cycling legend recently awarded the Lifetime Achievement Award at the BBC Sports Personality of the Year. But this isn’t just about cycling. It’s about the valuable lessons we can all take from Cavendish’s incredible career—his wins, his setbacks, and his unwavering determination to keep going. The So What Cavendish’s story is full of lessons that apply far beyond sport: Failure doesn’t define you : Early setbacks in his career didn’t stop him; they refined him. Cavendish’s struggles to pass the British Cycling Academy test are a reminder that failure is not the end—it’s a chance to grow and prove what you’re truly capable of. Resilience is key : Mark’s journey to securing the record-breaking 35 Tour de France stage wins is filled with challenges. His ability to persevere teaches us that success often demands grit and consistency. Beyond the highlights : Behind the glory lies discipline, setbacks, and an supportive team. Cavendish’s story challenges us to see the bigger picture and apply these lessons to our own lives and work. The Now What So, how can you use this in your own life? Reflect on your setbacks : Are you letting 'failures' define you, or are you using them as fuel to improve? Build your resilience : Progress isn’t linear—stay committed to your goals, even when the path gets tough. Look beyond the headlines : Remember that greatness is often built in the unseen, unglamorous moments of hard work. Take a moment to consider where you can apply these principles in your current challenges, whether in your personal life, work, or goals. 🎙 Tune In If you’re ready to be inspired and take action, hit play now and let’s dive into the lessons from one of Britain’s greatest sportspeople. 🗣 Join the Conversation What did you take from Cavendish’s story? I’d love to hear your thoughts—connect with me on social media or drop me a message - damian@effectivechallenge.com. Your insights help drive this podcast forward. 📩 Stay Connected Never miss an episode—subscribe to the Effective Challenge Podcast on your favourite podcast platform, and please share it with someone who might benefit.…

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ECP080 Why I Took a 10-Month Break (And How It Can Help Your Christmas) 19:04

منذ 11 weeks19:04

19:04

So, what’s been going on between Episode 79 and now? A whole 10-month gap —that’s a lot of time, right? Well, in this return episode, I’m diving into why I’ve been away for so long, and trust me, there’s more to it than just life getting in the way. 😅 But as I reflect on the break, I also want to connect it to something that’s really top of mind this time of year: the holidays . In this episode, we’re talking about rules and routines —specifically, how the ones we create (or inherit) can either help or hinder our experience. The holidays are full of unspoken “rules” and expectations, and these can sometimes lead to stress or frustration if we’re not mindful of them. But here’s the thing: once we become aware of the routines and habits that guide our everyday lives, we can start to assess which ones are actually working for us—and which ones are getting in the way. By making small changes, we can set ourselves up for a much more fulfilling end to the year, particularly as we approach Christmas. 🎄 I’ll also walk you through a simple framework to help you assess what you’re doing, figure out what’s working, and make adjustments to ensure your holiday season is aligned with what you truly want. As always, I’d love to hear your thoughts! Got feedback or questions? Drop me a message at damian@effectivechallenge.com . I’m so happy to be back and can’t wait to hear what you think of this episode. Catch you in the show! ✨…

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ECP079 Gaining your weekly edge - Developing the 3-step Weekly Plan & Review habit for success 30:54

منذ 1 year30:54

30:54

In this episode of the Effective Challenge podcast episode, we dive deep into the transformative concept of the Weekly Plan & Review. This approach serves as a powerful tool to help you escape the unproductive cycle and cultivate your winning edge. Explore the multitude of benefits, including enhanced productivity, sharper decision-making, and alignment with your goals. Ever felt overwhelmed by the constant demands on your time, struggling to prioritise what truly matters? You're not alone. Judging millions of books sold to help people caught in the whirlwind of day-to-day pressures, often sidelining their bigger aspirations, it's a common challenge. I'll guide you through the essential components of an effective Weekly Plan & Review, unveiling a practical 3-step process. This method encourages you to step back, evaluate the past 7 days, and anticipate the needs of the next 14. It's time to shift from a reactive to a proactive approach and strike that elusive balance between your personal and professional responsibilities. This podcast will show you how.…

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ECP078 The 7 mistakes around procrastination (and what to do about them in 2024) 27:15

منذ 1 year27:15

27:15

The episode revolves around the pervasive issue of procrastination and strategies to address it. Procrastination, identified as a rising trend globally, prompts an exploration of common mistakes associated with it. One such mistake is the confusion over its definition, often intertwined with perfectionism, self-worth challenges, and indecision. Clarity in diagnosis is emphasised for you to achieve effective treatment. Another critical distinction is made between real and fake procrastination, emphasising the need for recognising prioritisation challenges versus genuine lack of time. The podcast also delves into the psychological aspect, highlighting our bias toward short-term gains over long-term benefits and the importance of decoding the information embedded in our feelings. The subsequent sections dissect additional mistakes, such as attempting to overcome your procrastination by sheer willpower, which is deemed unsustainable. Instead, you are encouraged to create supportive environments and systems. The challenge of dealing with tasks you dislike or feel compelled to do is addressed by shifting mindsets to find ways to make them more energising. External factors, such as your fear of others' opinions upon completion, are explored, with an emphasis on reframing perspectives and handling feedback constructively. The discussion concludes by spotlighting insufficient clarity as a common reason for your procrastination and suggests breaking tasks into manageable actions and seeking external assistance for defining the work.…

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ECP077 How to decode your internal stories to increase or decrease their impact 21:41

منذ 1 year21:41

21:41

In this episode, you will find how to decode the stories you tell yourself irrespective of your start-point The podcast cast delves into how you use stories as part of your intricate world of personal narratives, dissecting how these stories influence your thoughts, feelings and actions. While some narratives guide you positively, others foster limiting beliefs. The podcast advocates for identifying and challenging these stories where they do not serve what you want, emphasising introspection and understanding their origin. By envisioning alternatives, you can break free from self-imposed constraints to foster personal and professional growth. Tune in to unleash the transformative power of rewriting your narrative…

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ECP076 Resolution Resilience - making 2024 your year 21:54

منذ 1 year21:54

21:54

Welcome to the latest Effective Challenge Podcast episode, where we delve into the intricacies of New Year resolutions and explore strategies to make them more resilient. A few weeks into the new year, we're confronted with the reality that resolutions can either empower or annoy. The episode kicks off by unravelling the origins of resolutions, tracing back to a commitment to religion and evolving into a tradition tied to the new year in the 19th century. Surprising YouGov survey results reveal that 31% of Brits who set resolutions succeed, prompting a closer look at the factors contributing to their success and how to replicate it. The podcast then dissects the pitfalls of hype and excessive expectations surrounding resolutions, advocating for a less-is-more approach. By examining the role of motivation and proposing a shift to a commitment mindset, the podcast offers valuable insights into achieving lasting change. Strategies for success include strategic patience, a gradual approach to goal-setting, and expert advice from behavioural change specialists. The podcast encourages listeners to join the 31% success stories of 2024 by adopting practical, resilient resolutions. Whether you've set resolutions or not, the episode provides a fresh perspective, challenging conventional practices and offering a structured approach to success available on effectivechallenge.com. Tune in for a practical exploration of resolutions and resilience in 2024. I refer a previous episode 52 of the podcast which covers decoding our habits. It's available here Download the Change Approach workbook here 🚀🎙️ #EffectiveChallengePodcast #ResilientResolutions #SuccessStrategies2024…

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ECP075 Enhancing Productivity - focus unleased 28:18

منذ 1 year28:18

28:18

In this episode of the Effective Challenge podcast, I delve into the fascinating world of focus and concentration. 💡 From the ever-present challenges posed by technology and external distractions to the internal struggles we face with fatigue and stress, I explore the hurdles that hinder our ability to stay focused. 🧠 Uncover the intricate workings of the brain during focused tasks and gain valuable insights into how you can optimise your concentration. 🚀 Whether you're navigating the digital jungle or battling internal factors, this episode has got you covered. 🔍 But fear not. It's not all about the problems; I’m bringing you practical ideas and strategies to not only enhance your focus but also minimise those pesky distractions. 🚀 As we step into the new year with many goals and aspirations, there's no better time to elevate our ability to focus to the next level. 🚀 Tune in now and kickstart your journey to a more focused and productive you! 🎧✨…

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Effective Challenge Podcast productive, happy & well « » ECP063 Bringing Purpose to the Day

ECP063 Bringing Purpose to the Day

المدونة الصوتية تستحق الاستماع

مرحبًا بك في مشغل أف ام!

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

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The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

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ECP063 Bringing Purpose to the Day