Welcome to the Energize with Lizzie Podcast.

If you think you could do with a bit more fun in your workday, then you're in the right place.

In your busy workday, have you ever stopped to ponder the lack of fun and excitement in your routine? The relentless stream of tasks and deadlines can leave little room for joy and spontaneity. It's a problem that many professionals face and it can take its toll on your mood and well-being.

But what if there were a simple and effective way to infuse some fun and connection into your work life? And it also comes with a plethora of health benefits that can transform your well-being and uplift your entire workplace.

Take a listen!

Lizzie x

If you are looking for a way to kickstart your workday on a positive note, then this episode is for you.

Let's go.

Demands of life both at home and at work can leave us feeling disconnected and disengaged as we start our workday.

Overwhelm, family responsibilities, financial stresses and the constant juggling act of work-life balance can weigh heavily on our minds, making it difficult to muster focus and motivation.

A morning mindset reset is a powerful solution.

Before you dive into your emails or your to-do list, take a moment for yourself to kickstart your workday.

This practice ensures that you begin your workday on the right foot, full of enthusiasm and with a clear sense of purpose.

By incorporating it into your morning routine, you're making a conscious effort to shift from a state of disconnection and uncertainty to a state of increased engagement and focus, even when facing external pressures.

This simple yet effective morning ritual can act as a catalyst for a more productive and satisfying workday.

It helps you center yourself and set positive intentions and invigorates both your body and your mind, readying you to tackle the day ahead.

Try this, the mindset reset.

This mindset reset is about cultivating a positive mindset and energizing yourself for the challenges ahead.

I had the incredible opportunity to be part of a conference at which the Dalai Lama, renowned for his wisdom, shared his belief that an open heart is an open mind.

By taking a few minutes to centre yourself, choose a positive focus and open yourself up to the day ahead, you're not only preparing yourself for a productive workday but also embracing a holistic approach to your work that extends beyond completing tasks and meeting deadlines.

It's about recognizing that work is an opportunity for personal growth and contributing to a greater purpose.

As you settle into your workspace, it's easy to get swept up in the rush of daily obligations.

However, what if you took a moment to set yourself up with a positive, energized mindset?

Don't worry, we won't delve into the mystical and esoteric here.

Instead, let's try a quick and practical mindset reset to get you into the groove.

Are you ready? Take a listen.

Have you ever found yourself in a critical work situation in which you needed to make an important phone call or voice your opinion only to be held back by self-doubt and uncertainty?

The nagging inner critic creeps in whispering that you're not good enough and your confidence takes a nosedive.

In those challenging moments a simple yet remarkably effective trick can come to your rescue.

your body and mind are deeply connected and the way you hold yourself physically can impact your mental state significantly numerous studies have highlighted the profound impact of posture and body language on our mood and how others perceive us

when we stand tall with our shoulders back and our heads held high we send a potent message to both brain and body that we are confident and capable plus when others see us exuding confidence through our body language they are more inclined to perceive us as solid and competent

In the modern workplace, many of us spend the majority of our days in a contracted position.

We're hunched over our desk, staring at phones and computers, our bodies constricted in a way that hardly reflects confidence and power.

Our physical posture informs our mental state, small and vulnerable.

But it doesn't have to be this way.

Imagine yourself before a high-stakes meeting.

Your heart may be racing and self-doubt might be creeping in.

Instead of slouching or hunching over, straighten your spine, square your shoulders and take up space in the room.

As you consciously adjust your posture, you're not only sending signals to those around you that you're ready and capable, you're also reprogramming your own mindset.

You're telling yourself that you have the authority and confidence to handle the task at hand.

The next time you need to make an important phone call, contribute to a crucial discussion, ace a job interview, impress a client meeting, deliver a compelling speech or seal the deal in a sales pitch, try the following mindset-boosting micro move to project confidence and make a more impactful impression.

Try this, the Posture Power-Up.

In the dynamic world of business where confidence and authority are paramount, mastering your posture is the key to unlocking your professional potential.

Introducing the Posture Power Up, a game-changing technique that empowers you to unleash your professional presence fast.

Whether you do it at your desk before logging on to a virtual meeting or find a quiet corner, many people choose the bathroom.

By incorporating this simple yet transformative practice into your daily routine, you'll project an air of competence, establish credibility and command attention like never before.

Prepare to power up your posture with these six easy steps.

Enjoy!

Lizzie Williamson

Workplace wellness expert, author and founder of Two Minute Moves and my new book, The Active Workday Advantage, is available wherever you buy your books.

Picture this.

You've been working diligently on your computer for hours. Your eyes are fixed on the screen, and your fingers are typing away. Despite your best efforts, you start to feel your attention slipping and your mind struggling to stay focused. Mental fog sets in, hindering your productivity.

Fear not because there's a powerful solution: a well-timed brain boost.

A brain-boosting micro move can be as simple as closing your eyes and taking a few deep breaths or engaging in a quick physical activity such as stretching or going for a short walk. These activities allow us to disengage from the immediate demands of work while still priming our minds for optimal performance.

Brain boosts are small, intentional actions that can have a profound impact on your cognitive functioning. Stretching and walking, for example, enhance blood circulation. Increased blood flow means more oxygen and nutrients reach your brain, helping it to function optimally.

Brain boosts also help to alleviate stress, a common cognitive roadblock, reducing cortisol levels and promoting a state of calm focus, conducive to creative and analytical thinking.

Certain micro moves, such as walking, can stimulate creative thinking. They encourage your brain to break free from rigid thought patterns and explore new avenues of imagination. They can also act as mental resets to enhance focus.

When you're stuck on a problem or feeling mentally fatigued, taking a moment for a micro move can reinvigorate your brain and improve concentration.

So when should you take a brain-boosting micro move?

You may have heard that brain breaks are being used in schools and with good reason. I'm always telling my teenagers that if they want to be an advantage for exam, they should do some physical activity or as I like to call it, a brain boost, beforehand, especially if the exam is in the afternoon. One study revealed that cognitive fatigue sets in towards the end of the day, resulting in a notable decline in test performance. In fact, for every passing hour, test scores decreased by the equivalent of 10 days of learning. But there's good news, incorporating brain breaks into the routine not only eliminated this decline but actually improved performance.

Now you may not be doing exams in your workplace, but the implications of this research extend beyond the classroom. Just like students at school, adults in the workplace experience cognitive fatigue, which can affect their productivity and focus throughout the day. Incorporating brain boosts into your work routine can help combat this decline and enhance your ability to produce high-quality work.

According to a review published in 2022, brief breaks have a significant impact on reducing mental fatigue and boosting vigour, which refers to the willingness to persevere when faced with challenging work.

Just imagine the advantage this can give you in your work.

As the day progresses, you have the power to counteract cognitive fatigue by making strategic brain-boosting micro moves that serve as mental recharges, allowing you to maintain your productivity and perform at your best.

Listen to this episode for five other key moments when Brain Boost can help your brain to operate at its peak.

Want to feel more energised, engaged and happy at work? Get your copy of The Active Workday Advantage - my new book!

Welcome to the Energize with Lizzie podcast.

If you are after an easy way to sit less and move more in your workday, you are in the right place. Let's go!

The modern workspace makes it easy to sit and sit and sit. Imagine your typical setup, the desk adorned with neatly organized items, everything conveniently within arm's reach. Your computer sits prominently, the screen glowing with endless tasks and distractions. Your chair is comfortable and seemingly moulding to your body shape, making it hard to resist. The water bottle sitting on your desk ensures you never have to leave your seat for a drink. And why bother getting up for a phone call when your trusty device rests right next to your keyboard, always ready to connect you with the world. Oh, and let's not forget about the messaging app that keeps you glued to your screen, chatting away with colleagues without ever needing to rise from your seat.

It's as if the workspace itself conspires to keep you firmly planted in a sedentary cocoon.

Wendy Wood is a distinguished social psychologist whose research has shed light on the fascinating field of habits and behaviour. In Good Habits, Bad Habits, Wood uncovers a crucial insight into human behaviour and habit formation using the example of smoking, which was widely accepted back in the day. Though many people were aware of its detrimental health effects, this knowledge alone wasn't enough to drastically reduce smoking rates. Despite the awareness of the risks, individuals struggled to quit this addictive habit.

The turning point came when society took action to change the environment surrounding smoking. Smoking bans were enforced in public places such as restaurants, bars and workplaces. Suddenly, smokers faced restrictions and the convenience of lighting up in various settings vanished.

Smoking became harder. It required smokers to go outside and find designated areas to indulge in their habit. This changed the way people were able to smoke. This transformation of the environment had a profound impact on smoking behaviour. The harmful habit was no longer as convenient and individuals found it more challenging to smoke without facing obstacles. As a result, smoking rates dramatically decreased, leading to a healthier, smoke -free environment.

Now let's apply this powerful concept to the modern challenge of prolonged sitting in the workplace. Similar to smoking, prolonged sitting is a habit many have developed over time. Although we know excessive sitting is detrimental to our health, breaking free from this sedentary routine can be tough. The typical work environment is meticulously crafted for convenience, making it effortless to stay seated, immersing yourself in work while unintentionally neglecting your body's need for movement. However, just as policymakers change the environment to discourage smoking, we can change our workspace to encourage movement.

As you design your active work hub, you're crafting an environment that opposes sedentary habits while also championing your overall wellbeing. Taking even a single step towards an active workspace holds a measurable value because progress in any form is a significant stride toward a healthier and more invigorated work life.

By modifying your workspace and introducing elements that encourage movement, you can create an environment that supports your wellbeing and energizes you throughout the day. You can strategically design your workspace to be an active environment. You can create a work hub that promotes regular moments of movement and makes sitting for extended periods less convenient.

In this episode of The Energize with Lizzie Podcast, discover five simple principles that will help you transform your desk into an active work hub.

Links:

The Active Workday Advantage: Unlock your most energised, engaged and happy self at work. On sale now online or ask your local bookstore. https://www.lizziewilliamson.com/book

Micro Moves Desk Cards: 40+ micro moves to bust fatigue and boost wellbeing at work and meetings. On sale now at https://www.lizziewilliamson.com/shop

Watch Stand Up Desk Moves Here

Welcome to the Energize with Lizzie Podcast.

If you're wanting to take care of your physical and mental health in your workday (and beyond), but you're struggling to find the motivation, this episode is for you.

Your why assumes the role of a guiding north star propelling you towards a work life that's not only active but deeply fulfilling.

Work through these 3 quick prompts to articulate your personal reasons for beginning and continuing this journey towards a more active day.

With your why at the forefront of your mind, you're well equipped to bridge the gap between your current work routine and the vibrant, active workday you aspire to.

This journey isn't just about movement.

It's about embracing a philosophy of vitality that extends beyond your workspace, impacting every facet of your life.

Enjoy!

Lizzie

Ps. This episode is an extract from my new book, The Active Workday Advantage: Unlock your most energized, engaged and happy self at work. Get your copy HERE, online or ask your local bookstore.

If you are after a powerful dose of motivation to take care of yourself physically and mentally, this episode is for you.

Imagine yourself travelling forward in time 5, 10, 20 or even more years.

Picture yourself visiting someone of immense importance in your life.

This person has guided you through challenges, celebrated your successes and imparted invaluable wisdom.

This person is your future self.

Use this exercise in this episode as a touchstone, a reminder of the incredible impact your choices today can have on the person you become tomorrow.

By embracing an active day, you're ensuring that your vision of your future self becomes a reality.

Keep moving,

Lizzie :)

ps. Want to unlock your most energised, engaged and happy self at work? Click HERE to grab a copy of my new book, The Active Workday Advantage!

Research tells us that exercise can be as effective as medication in treating some cases of depression.

This endorsement echoes the recommendations of doctors, mental health experts and the World Health Organisation who advocate for exercise as a potent remedy for enhancing mental well-being.

The profound impact of exercise on our emotions and mental state is supported by science and it's an essential tool in the battle against depression.

However, there's a significant hurdle to overcome.

Finding the motivation and energy to engage in physical activity feels challenging when you're experiencing depression or even just feeling a bit down.

The lethargy and lack of interest that often accompany low mood can create a vicious cycle, stopping us from initiating the very activity that could bring relief.

Negative self-perception and self-doubt may further impede progress, leading us to believe we lack the capability or that exercise won't be helpful.

Depression can diminish our ability to experience pleasure, making the thought of participating activities that once brought joy seem unappealing or futile.

Before I experienced depression, if I heard someone struggling with their mental health, I would think, you just need to exercise.

But I quickly discovered that it wasn't that simple.

Press play to have a listen to a different approach that worked for me, and I've found works for lots of people.

You can also Listen and Follow on Spotify and Apple Podcasts.

Lizzie :)

ps. Exercise can’t fix everything, and it’s important to reach out for professional support when necessary. If you’re in Australia, you can access 24-hour confidential counselling and crisis support through Lifeline. Call 13 11 14, text 0477 131 114 or visit www.lifeline.org.au/crisischat. Elsewhere in the world, search online for the equivalent in your country.

Rewards, they keep us coming back for more and they are scattered throughout our daily lives.

Have you ever felt a rush when your phone pings with a message or a sense of accomplishment when you complete a task?

These feelings silently nudge us towards forming habits, whether we're aware of it or not.

Rewards play a pivotal role in habit formation by targeting the brain's pleasure centre. This centre is fueled by the release of neurotransmitters such as dopamine and endorphins, chemicals associated with feelings of pleasure, satisfaction and well-being. This is why rewards are pivotal in sealing the habit loop and cementing those behaviours. Your brain learns to associate the action with a sense of accomplishment and joy.

As habit guru BJ Fogg writes, there is a direct connection between what you feel when you do a behavior and the likelihood that you will repeat the behavior in the future.

Among the myriad rewards offered by exercise, celebration stands out as a remarkably effective, instant and accessible choice. Celebration taps into the core of human psychology, resonating deeply with our need for acknowledgement and positive reinforcement.

When you celebrate your achievements, no matter how small, you're acknowledging your efforts and embracing your progress. This acknowledgment triggers a surge of positive emotions, closing the feedback loop that reinforces the behaviour you're trying to cultivate.

A fun, feel-good way to celebrate your victories and place that cherry on top of your brain's reward pathways is by having a moment of self-recognition in which you revel in the feeling of empowerment that comes from achieving what you set out to do.

I call this a woohoo go you moment because that's what I say to myself.

Click the Play button above, or listen on Spotify or Apple Podcasts, to find your very own celebration moment - the secret ingredient to locking in the positive habits you want to maintain this year and beyond.

Stay active!

Lizzie

If you are wanting to make your physical and mental well-being a part of your routine, this episode is for you. Press Play.

In the last episode, we set the stage by creating cues that nudge you to incorporate more movement into your day.

Now it's time to bring those intentions to life.

Welcome to the routine phase of the habit loop, where you put your plans into action.

This is your opportunity to put on your metaphorical sneakers, roll up your sleeves and get moving.

In the words of John C. Maxwell, “You'll never change your life until you change something you do daily. The secret of your success is found in your daily routine.”

When choosing your routine or action, follow the pillars of ACT.

Achievable, Consistent and Tailored to set yourself up for success.

Press Play to find out more.

Enjoy!

Lizzie x