In this weeks episode, I give a reminder of the PRIME model which I've referenced on the podcast previously.  The PRIME model provides a basis to consider our personal foundations. These feel more important than ever given the challenges of the Coronavirus which is impacting the UK and beyond.

I then go on to talk about an approach which can help you respond to situations when our plans change.  I use my own plan to ride the 2020 Tour of Flanders (Project Ronde) which understandably got cancelled as a basis to demonstrate the approach being used.

These are unprecedented times. The importance of looking after ourselves has never been more important.

If you feel someone you know might benefit from the content of this podcast please share it with them. I'd be really grateful.

Please drop me a line to [email protected] if you have any thoughts, questions or observations.

ECP 028 How does your environment shape what you do?

In this episode, I take a look at Rangan Chatterjee's interview with John McAvoy.  John's McAvoy transformed his life from convicted armed robber to elite Nike sponsored athlete.  I consider what lessons we can extract from his experiences. I personally took so much away from this interview. I've pulled out five areas to share:

· When our environment is all-consuming it's hard to see let alone question anything different.

· Different role models create a different impact.

· There can be a real benefit in not having benchmarks.

· Applying talents to different things can generate very different results.

· Judge people cautiously

I'd love to hear your thoughts and feedback - [email protected]

Please share the podcast with friends, colleagues and family. I'd love to continue increasing its impact in 2020. Many thanks in advance.

ECP 027 O to the Q - Promoted from Within

In this episode, I respond to a question from a listener who has been promoted from within a team and is concerned about the impact this could have on her relationship with her colleagues.

In addition, I respond to a question about last weeks episode relating to breathing to help become more present.  The Box Breathing technique is recommended as one of a number of different approaches to help generally calm unhelpful thinking down.

Here's a link to a youTube video to help facilitate your own Box Breathing exploration. https://www.youtube.com/watch?v=FJJazKtH_9I&t=51s

As always I'm interested in any thoughts or comments you may have about the episode, please drop me a line to [email protected]

If you know someone who you think could benefit from the podcast then please share it with them.  Many thanks in advance.

In this episode, I discuss the habit we can get into where we construct a mental bridge between where we are today to a place in the future I call FUDLand.  FUDLand is a place of fear, uncertainty and doubt. There are some unhelpful consequences of this type of thinking.

I also consider some alternative ideas about how you might shift your thinking to become more present.

Please let me know your thoughts and feedback - [email protected]

Please share as I'd love to increase the reach of the podcast.  Who do you know who might benefit from this episode?  

In this episode, I consider the impact the stories we tell ourselves can have on our actual behaviour. 

Based on a real-life experience I witnessed in a coffee shop and the reaction someone had to spilling a cup of coffee.

I pose the question to consider what stories you are telling yourself and if they are helping or hindering.

Any comments or observations please drop me a line to [email protected]

I'm really keen to increase the impact of the Effective Challenge Podcast so I'd be really grateful if you could share or review it. Many thanks in advance. 

Questioning Quotes - in this episode, I discuss a William Shakespear quote "there is no go or bad, only our minds make it so".

I consider what could have been behind the quote and how it might apply to our everyday lives. I also observe the connection with many of the things we talk about today in the context of mental health.

I'd be really interested in hearing which quotes inspire you, particularly if they are from way back yet feel really relevant to life in 2020. Please drop me a line to [email protected]

I'd really like to increase the impact of the podcast in 2020.  Please share with someone you know who is looking to improve their performance and results.

ECP 023 Don't overlook the youth

Something a bit different in this episode.  I have a special guest to talk with.  Amelie, my daughter. We discuss:

As always the cast draws out some practical things we can do to work on our own performance. Amelie will definitely be back for future episodes.

I'm keen to increase the impact of the Effective Challenge podcast so please share with at least one person who may find the content useful or could do with something a little lighter in their podcast feed. 

Please share any comments and or observations with [email protected]

ECP 022 Mind Weeding

In this episode, I consider how much our minds need weeding so we can grow and bloom just like our gardens.  

Often peoples minds are filled with thoughts that just are not helpful. 

I discuss the benefits of considering three questions which can help:

As always there is plenty of practical things to start exploring straight away.

If you have any questions or observations as a result of the cast please drop me a line [email protected]

If you think other people you know might benefit from this content it'd be great if you could share. Also, if you are so inclined please leave a review on your podcast provider. I'd really like to increase the reach and impact of the podcast in 2020 so your help really is appreciated.

ECP 021 2020 some housekeeping

The ECP Podcast has taken a break for the first part of 2020. 

This new series (or season depending on which you prefer) kicks off with a few messages about things that are planned for the podcast in 2020.  

Different episodes will have different bitesize features. This will include:

Of course, the Podcast will still continue to have the more in-depth look at particular subjects.  And a common theme throughout any podcast will be what people can practically do to make use of the content discussed.

As always It'd be great to hear your thoughts and feedback. Of course keep your questions coming - I'll need them for the Q&A cast - [email protected].  

Please share the podcast with people you feel would benefit from the content and if you are so inclined, head over to your podcast provider of choice and leave a review (particularly those 5 * ones...).

As the days tick by in December, we edge closer to Christmas and the holiday season. A time to kick back, probably eat and drink a little too much, laugh with family and friends and perhaps reflect a little on 2019. At least that’s the idea. The reality is very often different. In preparing for a merry Christmas many people will put more thought into what crackers to buy than their own wellbeing. So, with that in mind, grab a mulled wine, mince pie and some space to listen to ideas wrapped up in wellbeing gift.  In this case, the gift stands for:

I'm always interested in any comments or feedback from this or any other of the Effective Challenge Podcasts. Please share with others who you think may benefit for the content and of course please subscribe so you don't miss future episodes.