Today, I’m taking you behind the scenes and answering your questions about how I structure my day, manage distractions, and design habits that truly stick. 

From my early-morning writing sessions to the psychological hacks I use to stay focused (especially on “off” days), I’m sharing what’s genuinely worked for me - and what hasn’t. 

In this episode, I share: 

• The exact planning process I use every week and month 

• Why I don’t believe in only checking email twice a day 

• How I structure my day around my chronotype 

• The strategy I use when I’m feeling totally unfocused 

• How I’ve hacked my environment for better behaviour change 

• My go-to productivity tools and latest tech obsessions 

Whether you’re deep in the productivity rabbit hole or just want to improve your focus and energy, there’s something here for you. 

Amantha recommends: 

• Snipd: A genius podcast player for saving and sharing your favourite podcast moments. Grab a free month of Premium here 

• Whisper Flow: The effortless voice dictation tool that’s changed how I get my thoughts on the screen. Download it here 

Have a question you want me to answer in the next AMA episode? Reach out via email ([email protected]) or socials – I’d love to hear from you! 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/ 

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber) 

Instagram (https://www.instagram.com/amanthai) 

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe 

Visit https://www.amantha.com/podcast for full show notes from all episodes. 

Get in touch at [email protected] 

Credits:  

Host: Amantha Imber  

Sound Engineer: Martin Imber 

See omnystudio.com/listener for privacy information.

I’m taking a different approach to writing my next book and I want you to join me.

My free eight-week experiment starts Monday, 12 May.

Receive 3-5 evidence-based energy-boosting strategies each Monday.

Complete the application form using the link below (takes less than 1 minute): 

https://inventium.typeform.com/to/ZZ56wn6u 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/ 

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber) 

Instagram (https://www.instagram.com/amanthai) 

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe 

Visit https://www.amantha.com/podcast for full show notes from all episodes. 

Get in touch at [email protected] 

Credits: 

Host: Amantha Imber 

Sound Engineer: Martin Imber

See omnystudio.com/listener for privacy information.

You’re not lazy. You’re just out of capacity — and no amount of to-do lists can fix that. 

So what do you do when your brain is fried, your calendar is full, and you're still trying to show up for the people (and priorities) that matter most? 

Neuroscientist Ariel Garten has been there. As the co-founder of Muse, the brain-sensing headband used by over 500,000 people and backed by 200+ clinical studies, she’s learned how to work with her brain, not against it — using real-time feedback, five-minute resets, and a deeply human understanding of what it means to do less, better. 

In this episode, Ariel and I talk about: 

• How she uses Muse to train her brain across focus, emotion regulation, and sleep 

• The five-minute session she does daily to “work out” her prefrontal cortex 

• What happens after meditation that makes the biggest difference 

• Her go-to system for catching herself when she’s stressed, triggered, or procrastinating 

If you’ve been trying to push through the overwhelm, this conversation is a powerful reminder that focus, calm, and clarity aren’t things you force - they’re things you can train. 

Key Quotes: 

“What you have to do is recognise that it’s ok to have limitation and it's ok to only do so much in a day.” 

“Forcing yourself to do something that you're not good at, trains you to just do it better each and every time.” 

“My bad habits became my triggers for better habits — but only once I noticed them.” 

Connect with Ariel via LinkedIn, Instagram, and X (Twitter). Learn more about brain training and mindfulness with Muse and listen to her podcast Untangle. 

Save 15% on the Muse headband when you shop here and use the code HOWIWORK at checkout. 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/ 

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber) 

Instagram (https://www.instagram.com/amanthai) 

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe 

Visit https://www.amantha.com/podcast for full show notes from all episodes. 

Get in touch at [email protected] 

Credits: 

Host: Amantha Imber 

Sound Engineer: The Podcast Butler 

See omnystudio.com/listener for privacy information.

Did you know that just like a coffee break, or a toilet break, you can take a self-compassion break?  

And did you know using regular self-compassion can transform how you respond to setbacks? 

Professor Kristin Neff is a pioneer in the study of self-compassion with multiple best-selling books on the topic, and she believes a self-compassion break can make all the difference to your wellbeing. 

Kristin shares: 

• 🎧 A special, full walkthrough experience of how to take a self-compassion break. This is something you can come back and listen to every time you’d like to experience one. 

Listen to the full interview with Kristin here. 

Connect Kristin via X, Linkedin, or on her website. 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/  

Connect with me on the socials:

Linkedin (https://www.linkedin.com/in/amanthaimber)  

Instagram (https://www.instagram.com/amanthai)  

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe 

Visit https://www.amantha.com/podcast for full show notes from all episodes. 

Get in touch at [email protected]  

Credits:

Host: Amantha Imber 

Sound Engineer: The Podcast Butler 

See omnystudio.com/listener for privacy information.

BEST OF

Are the meetings you lead not actually getting enough done? Are you worried that participants are leaving them feeling annoyed? If so, then this episode is for you.

Professor Steven Rogelberg is an organisational psychologist, an award-winning author and the world’s leading expert on workplace meetings. He is an award-winning teacher with over 200 publications and has been cited well-over 12,000 times in the academic literature. Steven’s keynotes on meetings span the globe and occur at the world’s leading organisations such as Google, Facebook, Amazon, Pfizer, Cisco, Bank of America, PayPal, The United Nations, and many more.

His book, The Surprising Science of Meetings: How You Can Lead Your Team to Peak Performance has been on over 25 “best of” lists including being recognized by the Washington Post as the #1 leadership book to watch for. To top it off, Adam Grant has called Steven the “world’s leading expert on how to fix meetings”.

In this episode Steven shares:

• How to figure out if something should actually be a meeting and who needs to be invited to it
• The common traits that make an effective meeting leader and the mistakes we make that can derail a meeting
• Some unusual and unique techniques you can use to liven up your meetings
• The role of AI in meetings and what you should and shouldn’t use it for
• What you need to do before and after a meeting to ensure maximum success

Key Quotes:

“One of the best predictors of the mood of a meeting is the mood of the leader coming into the meeting.”

“We act with intentionality all the time when we're meeting with important stakeholders, but we don’t act with intentionality when it comes to meeting with our peers.”

“The characteristic of really good meeting leaders is they understand that meetings need an ending.”

Connect with Steven via his website and linkedin.

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/

Connect with me on the socials:

Linkedin (https://www.linkedin.com/in/amanthaimber)

Instagram (https://www.instagram.com/amanthai)

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe

Visit https://www.amantha.com/podcast for full show notes from all episodes.

Get in touch at [email protected]

Credits:

Host: Amantha Imber

Sound Engineer: Martin Imber

See omnystudio.com/listener for privacy information.

We’ve all been there. A weird vibe in a meeting. A team member who’s clearly not themselves. A tension that hums under the surface. And still—silence. 

In this mini episode, I share a simple but powerful story about what happened when someone called out my mood (in the best way). It reminded me how transformative it can be to name the obvious—and how rarely we do it at work. 

We’ll explore: 

• Why unspoken tension is more damaging than we think 

• How naming the “elephant” clears the air—without making things weird 

• A practical way to build trust and psychological safety in your team 

• What to say when something feels off but you’re not sure how to address it 

If you’ve ever wished you had the right words to handle an awkward dynamic or tense moment at work, this one’s for you. It’s about choosing courage over comfort—and making space for real connection. 

Key Quotes: 

“The beautiful thing about naming what’s happening is that it’s like popping a balloon of awkwardness.” 

“You don’t need a perfect script. You just need to say the thing.” 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/  

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber)  

Instagram (https://www.instagram.com/amanthai)  

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe  

Visit https://www.amantha.com/podcast for full show notes from all episodes.  

Get in touch at [email protected]  

Credits:  

Host: Amantha Imber  

Sound Engineer: Martin Imber 

See omnystudio.com/listener for privacy information.

BEST OF

In the face of uncertainty and change, how do you ensure you don’t feel lost and defeated?

More importantly, how do you ensure that doesn’t happen to the team you lead?

Dr Gabriella Rosen Kellerman is the Chief Innovation Officer at BetterUp and she sees firsthand their cross discipline research into what can be done to help human flourishing.

Professionally she advises Fortune 500 CEOs and CHROs and contributes regularly to Harvard Business Review, MIT Sloan Management Review and Scientific American Mind,

Her book Tomorrowmind, co-authored by Professor Martin Seligman provides research on how to navigate the never-ending cycles of change and unprecedented uncertainty that we are all facing in the present working climate.

In this episode Gabriella shares:

• Her tricks on how you can bring creativity into your workforce
• Why you need to help your team develop their own sense of meaning if you want them remain with you long term.
• How to build resilience and use it to survive uncertain times and challenging times
• Why prospection is a key skill for every leader who wants to grow their teams trust
• How to master the stories you tell yourself to turn setbacks into growth

Key Quotes:

“Prospection, our ability to see and plan for the future is an essential part of what builds peoples trust in leaders today."

"Recognition is an antidote and it's almost a vaccine for a crisis of mattering."

“Resilience doesn't mean that it doesn’t feel incredibly painful and challenging and you may cry and scream and be furious."

Find Gabriella’s book via her website or connect with her on Linkedin.

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber)

Instagram (https://www.instagram.com/amanthai)

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe

Visit https://www.amantha.com/podcast for full show notes from all episodes.

Get in touch at [email protected]

Credits:

Host: Amantha Imber

Sound Engineer: Martin Imber

See omnystudio.com/listener for privacy information.

Feel like you’re doing all the health things but still hitting that 3pm crash? 

Same. For years, I chased every gadget, trend, and supplement that promised more energy and better focus. But after a whole lot of trial and error (and more than a few raw sugar incidents — yes, really), I’ve finally landed on three simple health habits that actually work. 

In this mini episode, I share: 

• Why your Sunday sleep-in might be wrecking your Monday 

• The surprising psychology behind skipping workouts (on purpose!) 

• What 20–30g of protein per meal has to do with your blood sugar and focus 

• How to stick to health goals without falling into the “what the hell” trap 

If you’re done with overcomplicated routines and ready to build habits that are both science-backed and actually doable, this one’s for you. 

Key Quotes: 

“Varying your wake time is basically giving yourself mini jet lag every weekend.” 

“Planned flexibility helps you stay consistent — not the other way around.”  

“Protein is my secret weapon against blood glucose chaos.” 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/  

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber)  

Instagram (https://www.instagram.com/amanthai)  

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe  

Visit https://www.amantha.com/podcast for full show notes from all episodes.  

Get in touch at [email protected]  

Credits:  

Host: Amantha Imber  

Sound Engineer: Martin Imber 

See omnystudio.com/listener for privacy information.

Think sustainable living is confusing, expensive, or just plain overwhelming? You're not alone. With so much conflicting advice out there, it’s hard to know what actually makes a difference. 

Lottie Dalziel is here to set the record straight. Founder of Banish, one of Australia’s most trusted sustainability platforms, Lottie has helped thousands of people and businesses cut through the noise and adopt realistic, impactful changes. Recognized as the NSW Young Australian of the Year and a driving force behind sustainability education, she’s been featured on major platforms for her expertise in reducing waste and making eco-friendly choices more accessible. 

In this episode, Lottie and I dive into: 

• The easiest way to drastically cut our energy use at work with one simple change 

• A surprising trick to keep your veggies lasting longer in the fridge 

• The everyday household items that might be leaching microplastics into your food and body 

• The biggest sustainability myths that are wasting your time and money 

• How to make sustainable swaps without breaking the bank 

• Four eco-friendly items you can replace almost every cleaning product with. 

If you’ve ever felt overwhelmed by the pressure to be ‘perfectly sustainable’ or struggled to separate real impact from greenwashing, this episode is for you. Lottie’s no-BS approach will leave you feeling empowered, not guilty, about making small, meaningful changes. 

Key Quotes: 

“You don’t need to do everything perfectly. You just need to start.” 

“The best sustainability tip? Use what you already have.” 

“One of the easiest ways to reduce your waste is to start composting—it’s simpler than you think and keeps food scraps out of landfills.” 

Connect with Lottie via her website, Instagram, Tiktok, and LinkedIn. Check out Lottie’s book 365+ Ways to Save the Planet and Your Money at the Same Time 

Ready to rethink sustainability? Hit play and start making a difference - without the overwhelm. 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/ 

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber) 

Instagram (https://www.instagram.com/amanthai) 

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe 

Visit https://www.amantha.com/podcast for full show notes from all episodes. 

Get in touch at [email protected] 

Credits: 

Host: Amantha Imber 

Sound Engineer: The Podcast Butler 

See omnystudio.com/listener for privacy information.

What if your holiday didn’t just feel good while you were away, but also boosted your wellbeing for weeks after you returned? 

New research reveals that the benefits of your holiday don’t have to end when you return to work. In this quick episode, I’ll share how to extend that post-break glow far beyond your suitcase unpacking. 

In this mini episode, I’ll dive into: 

• How to make the most of your time away so the benefits last 

• The holiday activities that actually boost your wellbeing the longest 
• Why you should mix home and away time for a stronger return 

Key Quotes: 

“The ultimate productivity hack might just be the holiday you’ve been putting off.” 

 “Disconnecting and staying active is key to making your holiday benefits last.” 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/  

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber)  

Instagram (https://www.instagram.com/amanthai)  

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe  

Visit https://www.amantha.com/podcast for full show notes from all episodes.  

Get in touch at [email protected]  

Credits:  

Host: Amantha Imber  

Sound Engineer: Martin Imber 

See omnystudio.com/listener for privacy information.