In today's episode:

This week on Freedom From the Desk ... I joined by leadership coach Pete Chant to explore a simple but powerful concept:

Time + Attention = Growth

Together, they unpack what this really means for small business owners — and why growth often feels harder than it should.

From the difference between capability and capacity, to how we invest our time and attention each day, this conversation offers a grounded look at what actually drives progress in business.

Because it’s not about doing more…
it’s about doing the right things, with intention.

A practical and thought-provoking episode for anyone navigating the realities of running a business on their own.

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About Pete Chant and how to connect:Pete Chant is a leadership and business coach who works with individuals and organisations to develop clarity, capability, and capacity. His work focuses on helping people lead themselves and their businesses more effectively.Learn more about Vector Advantage:https://vectoradvantage.com.au/Book a free call with Pete: https://vectoradvantage.com.au/contact/Connect with Pete on LinkedIn: https://www.linkedin.com/in/peter-chant/_____________

My channel Freedom from the Desk, isn’t just about business.It’s about building a life that works from the inside out.If you’d like to follow along, I share:• Recipes• Ingredient awareness• Toxin-free swaps• Mindset and preventative health reflectionsAll my resources can be here: https://www.freedomfromthedesk.com.au/Or connect with me here:Instagram: https://www.instagram.com/nickyb970/ Facebook: https://www.facebook.com/nicola.brunton.1

In today's episode:

This week on Freedom From the Desk ... What’s actually in the food we’re eating every day? E171 (Titanium Dioxide) a commonly used food additive that exists purely to improve the appearance of products, not their nutritional value!

Often used to make foods look brighter and more visually appealing, this ingredient has raised concerns globally and has been banned in parts of Europe, yet it still appears in products on Australian supermarket shelves.

This episode isn’t about fear, it’s about awareness and education.

In this episode, I chat about:

• What Titanium Dioxide (E171) actually is and why it’s used
• Why it has been banned in some countries
• The different names it can appear under (including cosmetics vs food)
• Where it commonly shows up in everyday products
• A real-world example from a supermarket product
• Why ingredient labels can be misleading or incomplete
• How small, repeated exposures can compound over time
• Simple, practical ways to start making more informed choices

Because the goal isn’t to change everything overnight, it’s to understand what we’re consuming and make better decisions over time.

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ACCESS YOUR Free Resource: ⁠Additives Cheat Sheet⁠

Other names mentioned:

• E171 (EU food additive number for titanium dioxide).
• Titanium Dioxide (common name; also used in ingredient lists).
• CI 77891 (Colour Index number commonly used for pigments in cosmetics).
• TiO2 (chemical formula; sometimes shown on technical sheets).
• Titanium(IV) oxide (chemical name; occasionally used in technical contexts).

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk

In today's episode:

This week on Freedom From the Desk ... Formaldehyde: What You Might Be Using Every Day (Without Realising)

What we’re exposed to every day matters more than we often realise!

Honestly, this is a topic that isn’t always talked about in everyday language! Formaldehyde and formaldehyde-releasing preservatives, and where they can show up in common household and personal care products.

This isn’t about fear.
It’s about awareness.

Because health isn’t just about what we eat, how we move, or the supplements we take, it’s also shaped by what we bring into our homes and use daily.

In this episode, we unpack:

• What formaldehyde is (in simple terms)
• The difference between formaldehyde and formaldehyde-releasing preservatives
• Where it can appear in everyday products
• Why it doesn’t always show up clearly on labels
• The difference between high exposure and everyday exposure
• How small, repeated exposures can add up over time
• Simple, practical ways to start making more informed choices

Because real change doesn’t come from doing everything at once - it comes from small, intentional shifts over time.

____________________

ACCESS YOUR Free Resource: Additives Cheat Sheet

Other names mentioned:

• DMDM hydantoin
• imidazolidinyl urea
• diazolidinyl urea
• quaternium-15
• bronopol

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk

In today's episode:

This week on Freedom From the Desk ... Why Going “All In” on Health Usually Backfires

Why do so many health changes fail … even when we start with the best intentions?

In this episode, I explores why the popular “all-in” approach to health and lifestyle change often backfires. From New Year’s resolutions to dramatic pantry overhauls, trying to change everything at once can overwhelm our brain and nervous system, making it almost impossible to sustain.

Instead of intensity, real change is built through small, repeatable actions that compound over time.

I shares practical examples, simple analogies, and personal insights from her own health journey to explain why momentum matters far more than perfection when it comes to improving your wellbeing.

A grounded conversation about creating lasting change, without the drama.

_____________________

ACCESS YOUR Free Resource: Ready to stretch your thinking even further?

Download my new Power of 3 guide — three simple mindset shifts to help you create momentum, confidence, and clarity in your next season.

👉 Grab your FREE download now at https://www.freedomfromthedesk.com.au/thepowerofthreedownload

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk

In today's episode:

This week on Freedom From the Desk ... You don’t lack motivation.
You lack clarity.

In this episode of Freedom from the Desk, I explore why vague goals keep us stuck, and why aspiration without specificity is just fantasy.

“I want to lose weight.”
“I want financial freedom.”
“I want more time.”

These aren’t goals. They’re vibes.

Without clear coordinates, there’s no route.
No measurement & No momentum.

In this episode, we unpack:

• Why clarity is like a GPS for your goals
• The difference between being busy and being aligned
• Why we avoid getting specific (and what that’s costing us)
• How clarity exposes skill gaps — and accelerates growth
Inspiration fluctuates.

But clarity sharpens focus and drives action.

If you had to define your next 90 days in one measurable sentence … could you?

_____________________

ACCESS YOUR Free Resource: Ready to stretch your thinking even further?

Download my new Power of 3 guide — three simple mindset shifts to help you create momentum, confidence, and clarity in your next season.

👉 Grab your FREE download now at https://www.freedomfromthedesk.com.au/thepowerofthreedownload

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk

In today's episode:

This week on Freedom From the Desk ... I explore a simple but powerful metaphor that connects mindset, emotional regulation, and business growth.

If thoughts are seeds…
If repetition is watering…
If attention is sunlight…

What are you actually growing and how does it look?

This episode I talk about:

• Why we don’t get the garden we want, we get the garden we maintain
• How negativity bias works (weeds grow by default)
• The science of neuroplasticity and Hebb’s Law
• Why repetition strengthens mental pathways

Because the quality of your life, and your business is directly linked to the condition of your mental garden.

The good news?

Gardens can always be replanted 🌱

_____________________

ACCESS YOUR Free Resource: Ready to stretch your thinking even further?

Download my new Power of 3 guide — three simple mindset shifts to help you create momentum, confidence, and clarity in your next season.

👉 Grab your FREE download now at https://www.freedomfromthedesk.com.au/thepowerofthreedownload

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk

In today's episode:

This week on Freedom From the Desk ... The Law of Action ...

This is the final episode in the Law of… series, bringing together:

• Focus (Law of Attraction)
• Energy cycles (Law of Rhythm)
• Nervous system state (Law of Vibration)
  

And finally — action

In this episode, we explore:
• Why inaction is usually protection, not laziness• How fear, certainty, and safety keep us looping• The neuroscience of action and clarity• Why clarity comes after movement, not before• How dopamine is released through progress, not perfection• Why reflection without action becomes avoidance

You need one small action that tells your brain: I’m moving now.

_____________________

ACCESS YOUR Free Resource: Ready to stretch your thinking even further?

Download my new Power of 3 guide — three simple mindset shifts to help you create momentum, confidence, and clarity in your next season.

👉 Grab your FREE download now at https://www.freedomfromthedesk.com.au/thepowerofthreedownload

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk

In today's episode:

This week on Freedom From the Desk ... The Law of Vibration ... we take a look at a more rounded, scientific lens, focusing on emotional regulation and nervous system states rather than “high vibes” or positivity.

During emotionally charged seasons like Christmas and New Year, our nervous system plays a powerful role in how we experience people, conversations, and environments. This episode unpacks why the “vibe” in a room feels real, how emotions are contagious, and how regulation (not control) helps us navigate stress, family dynamics, and overwhelm.

A calm, practical conversation with simple tools you can use anytime, especially when things feel heightened.

_____________________

ACCESS YOUR Free Resource: Ready to stretch your thinking even further?

Download my new Power of 3 guide — three simple mindset shifts to help you create momentum, confidence, and clarity in your next season.

👉 Grab your FREE download now at https://www.freedomfromthedesk.com.au/thepowerofthreedownload

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk

In today's episode:

This week on Freedom From the Desk ... The Law of Attraction ...

This episode strips the concept back to its real foundation: how your brain filters information, where your focus goes, and why that shapes what you notice, the decisions you make, and ultimately the results you experience in life and business.

Instead of manifesting or wishful thinking, we explore the neuroscience behind attention, including the Reticular Activating System (RAS) — and why what you focus on expands is less about magic and more about how the human brain is wired.

_____________________

ACCESS YOUR Free Resource: Ready to stretch your thinking even further?

Download my new Power of 3 guide — three simple mindset shifts to help you create momentum, confidence, and clarity in your next season.

👉 Grab your FREE download now at https://www.freedomfromthedesk.com.au/thepowerofthreedownload

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk

In today's episode:

This week on Freedom From the Desk ... The Law of Rhythm ...

In today's episode, we explore the Law of Rhythm, the natural cycles of energy, focus and motivation that shape how we show up in life and business. From the science of our daily rhythms to the creative and emotional waves we all experience, this quick conversation helps you understand why you’re not meant to feel the same every day … and why that’s actually a strength.

A simple, grounded reminder to work with your natural flow, not against it.

References:

Ultradian Rhythms (90–120 Minute Focus Cycles)

Kleitman, N. (1963). "Sleep and Wakefulness." University of Chicago Press.

Circadian Rhythms (Daily Energy Cycles)

Czeisler, C. A. (1995). "The Effect of Light on the Human Circadian Pacemaker." Sleep Research, Harvard.

_____________________

ACCESS YOUR Free Resource: Ready to stretch your thinking even further?

Download my new Power of 3 guide — three simple mindset shifts to help you create momentum, confidence, and clarity in your next season.

👉 Grab your FREE download now at https://www.freedomfromthedesk.com.au/thepowerofthreedownload

____________________

Hi, I’m Nicola Brunton. Proud founder of n.b. Office Assist, qualified bookkeeper, VA, and now passionate advocate for building a flexible and sustainable online business.

After 25 years supporting small business owners, not-for-profits, and entrepreneurs through every admin and behind-the-scenes challenge imaginable, I realised something big:You weren’t made to stay stuck at your desk.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Freedom From The Desk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is the podcast that helps you evolve from task-juggler to a more aligned individual, through exploring mindset, money, self-leadership, and online income streams that align with the life you actually want to live.

Whether you're deep in the day-to-day of running a business or starting to explore your next chapter, you're in the right place.

I would love 💓 a follow, review, and share if this episode speaks to you.

Continue to shine, Nicola

Freedom from the Desk