I re-unite with my wonderful original Co-host Aarti to cut through the noise, marketing, and make practical sense of the trends we want to embrace in 2024 [Part 1] And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

There are a couple of great opportunities that this Feb has to offer - so let's dive in to what those might look like! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Phew! It's been a busy, cosy January. So let's start how we meant to go on with a Monthly review. Today I talk through how to do a really simple 10 minute review of your month, and then talk through what's been working for me this month. And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Taken from January 2023, this episode originally concluded January's Goal Setting month but with one Monday left to go, it should tee you up nicely for Maya's final Goal Setting episode. - Arjun. The List of 100 Dreams. Via Laura Vanderkam, originally from Carolina Ceniza-Levine. This is a completely unedited list of what you want to have more or do more of in your life. It is powerful for a number of reasons - listen on and enjoy. (04:30) How & when to create a list of 100 dreams (08:01) Categories for your list             (09:20) The Power of 100 Dreams --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This episode comes from Jan 2023. Very fitting for the goal-setting January theme and bar a few recent episodes from these podcasts, would argue these are still very much at the top of Maya's list. Enjoy - Arjun The more we can understand how our goal seeking and motivational systems work, the more easily we can achieve our goals.  We continue our January exploration of goals, with some of the best insights I’ve come across in other podcasts.  Adding to both our scientific understanding of what’s at play, and validating our lived experience of how these things play out, these episodes contain pure gold - which I wanted to take some time to distill here today, and bring to life with some real examples. (01:57) The limits of research (02:55) Cal Newport: How Well Are You Living? (04:29) How do I know if a coach is good? (09:58) The Huberman Lab Podcast: Dr. Emily Balcetis, Tools for setting and achieving goals (11:42) The Goal Gradient Hypothesis (13:33) 1 Second Everyday app (20:19) Weekly review process + Dopamine (21:00) The Mom Hour Podcast: Our Favorite Resources for an Inspired January (22:15) January decluttering updates (24:55) The ’10-minute’ approach     Links to specific episodes: Cal Newport: https://open.spotify.com/episode/1DBNXQ1a3VbBpPs9qYHVQH?si=25a6c915aa344982 Huberman lab: https://open.spotify.com/episode/48MPVWYPFPotre4zt28RD4?  The Mom Hour: https://podcasts.apple.com/gb/podcast/the-mom-hour/id986178502?i=1000593419881 And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This episode comes from 2023's year start mailbag. It's also is a part of the episodes that helped this podcast break into the charts so quite a memorable throwback for myself and Maya. I hope you enjoy the episode and if you have any further questions about goal setting or anything else related to the show you can interact with the show on Spotify or drop Maya a DM on Instagram. - Arjun. We are sticking with the Goals theme, which has sparked a fair amount of discussion. So here’s a mailbag dedicated to your goal-setting questions, and your brilliant comments! And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ (02:29) What are Business As Usual Goals vs Needle-Moving Goals? (07:22) Our different selves (09:02) Can you clarify Slow Productivity? (12:50) The simplest goal-setting categories (14:47) Habits vs one-off Projects                (22:33) Do we need to always be self-improving? (No!)                       (26:01) How do I capture my goals     (28:54) Fun fitness in Jan --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Having spent some time setting up the vibe of our year, and our goals, we can now start to (slowly and gently!) think about execution! This is where Quarters and Months work really well. I talk you through the theme for my Q1, and why its the theme, as well as some of the process in place to make this work well. I also break down different categories of organisation, including some that I see featured less often and yet I think are central to Life Work Enjoy! And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This episode comes from 2023's year start which followed the same goal-setting theme. It's also the episode that helped this podcast break into the charts so quite a memorable throwback for myself and Maya. It's also quite a foundational episode for the topics we discuss on this podcast - so if you're newer here it will be of help! I hope you enjoy the episode and if you have any further questions around goal settings or anything else related to the show you can interact with the show on Spotify or ⁠drop Maya a DM on Instagram⁠. - Arjun. You know how to work hard, set goals, and achieve them.  But how can we do this with more ease? 1)  Lean into your Season 2) Radically Prioritise 3) Schedule your check-ins 4) Work with others 5) Make it Fun! And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Here is my goal-setting process for 2024! I’m so excited about this because it is designed for the following: •⁠ ⁠Accessing clarity to select the right goals; rather than those we feel we ‘should’ pick •⁠ ⁠Allowing us to reap the benefits of a full year window with its dreamy quality - without the overwhelm of worrying if it’s the right quantity and magnitude •⁠ ⁠As usual considering prioritisation and season to have it all without feeling like we have to do it all at once. Enjoy! Referenced Episode: Fierce Prioritization: Strategies for High Achievers and the Overworked And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Happy 2024! Today I share my word for 2024 and the thinking process behind this. I hope it will inspire or consolidate your thinking for your own word of the year. And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Today we discuss the complex interplay of emotions that can arise alongside gratitude, especially when the world is suffering. This is by no means a perfect conversation, but it important that we attempt to have these discussions.. …and it feels incomplete to be reflecting on 2023 without exploring these topics. Check out Technically Spiritual: https://www.technicallyspiritual.com https://www.technicallyspiritual.com/blog/gratitude-in-a-painful-world https://www.technicallyspiritual.com/newsletter And: Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

How easy do you find it to reflect on your year? I find it easier when I hear others thoughts. Today I'm with Prerna Manchanda, founder of Technically Spiritual. We're kicking off a series of conversations with a year-end reflection; hopefully adding to your own thoughts or maybe helping you kick off your own end-of-year reflection. So grab your walking shoes or coffee, and enjoy! Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This episode is for those of us who want the simplest possible system to feel more peaceful during peak busy phases - without the system becoming a project in itself! If you yourself are a productivity ninja but your partner isn't and you need a little more support - send this to them! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

If only there was a rule book for succeeding inside organisations which we could learn! Well here is my distilled version, based on 1000s of coaching conversations, research published with London Business School, HSBC and Harvard, and stress tested by the most challenging situations my clients bring to me. Enjoy! Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

An episode from the archive but quite fitting for the situation as Maya is feeling a little under the weather at the moment. This episode is from Season 2 of Your Plate, with co-host Aarti. Find out how you can use winter-warming spices such as garlic, ginger and turmeric to boost your immunity and ward off winter ills. Maya shares her love for raw garlic and golden milk. Aarti shares her scientific insights into the nutritional properties of these wonderful foods.   - Arjun Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

- In this episode Maya answers a client question about the concept of a personal boardroom and how it can benefit you in achieving success on your own terms. - Maya discusses the importance of having a personal advisory team that provides strategic advice and support on the various aspects of your vision and values. - She encourages listeners to take an inventory of their current personal boardroom and identify the individuals who already fulfill advisory roles in their lives. - Maya provides suggestions on where to find individuals for your personal boardroom, such as partners, close friends, family members, mentors, and coaches. - She highlights the value of diverse perspectives and expertise in your personal boardroom and how it can enhance decision-making and personal growth. - Maya also emphasizes the importance of being a supportive board member for others and encourages listeners to consider the kind of board member they want to be for others. - The episode ends with a reminder to express gratitude to the individuals in your personal boardroom and to share the podcast with others who may benefit from it. Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Timestamps below for specific questions and comments! Enjoy and keep sending great questions; (01:41) Q1: When is it okay to take a step ‘down’ at work? (03:52) Autonomy, Impact & Recognition          (09:44) Q2: When you’re no longer excited by your field                 (19:43) Dharma & Life Purpose - Where does a career fit in? (20:45) Work as a calling?                 (31:25) Striving for excellence for it\s own sake vs external reasons Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠1- hour course ⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

If you're planning on ever having a career transition again in your life, you should save this episode. It's an incredible blueprint to the things that you may want to be thinking about when considering a transition. - Arjun. ----- “Just follow your passion and everything will work itself out…” This popular narrative (especially amongst certain life coach tribes) is quite misleading and can lead to wrongly rejecting certain career paths or choices. We tend to experience career transitions as part of our adult development, these are perfectly normal but at the time can seem quite disconcerting. In this episode, I take some of the concepts from Cal Newport's book 'So Good They Can't Ignore You' to take the chance out of how to build work we love. So assuming you are not ethically at odds with your work, here’s your blueprint for building work you love, regardless of what you do!  Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠1- hour course ⁠⁠⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

There are two aspects to Vision-building for high achievers. The first is understanding why we need to build a solid vision, especially as high achievers, which is what this episode will tell you. The second is actually building a solid vision. To do this in a way which can successfully create your dream future, a number of building blocks are required. As an analytical, logical thinker, I wasn’t interested in anything too woo woo, and neither are my clients. So after building 100s of visions for my clients I built a process just for them (and me!). If you like what you heard today and would like details of the vision builder, message me the word VISION @mayagudka on IG or on linkedin: https://www.linkedin.com/in/mayagudka/ [00:06:05] Harnessing right hemisphere - vital for our careers. [00:07:44] why we need to align our values with our career choices [00:13:17] Clear vision makes decision-making easier, reduces overwork [00:16:20] Saves time and avoids comparison. [00:17:44] Turning Comparison and envy on their heads. keywords: vision builder program, future, present, career, proactive clients, promotion, coaching, stars, ambition, bottom up perspective, top down perspective, ten year vision, opportunities, CEO role, thought leadership, opportunity, analytical, logical thinking, problem solvers, left brained, right hemisphere, curiosity, experimentation, playfulness. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In today's episode, we dive into a thought-provoking question from one of our listeners about the challenges of balancing work commitments and the desire for our children to reach their full potential without overstretching them, or ourselves. The A-hah moment? Massive similarities between this and leadership. [00:02:02] Parallels with leadership at work and individualization. [00:03:45] One size doesn't fit all for parenting. [00:10:42] ‘Protecting’ kids (and teams) can create stress and strain [00:13:37] Communication helps; time commitments impact children. [00:17:56] Manage time commitments, mentally prepare kids Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠1- hour course ⁠ If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠FREE Masterclass⁠⁠ reaching full potential, overstretched, philosophy of life work, children, mums, dads, indoctrinate, language, powerful, prioritize, work, activities, whole family, expense, interests, Life Work with Maya, success, terms, work, lives, spacious, abundant, aligned, episodes, content rich, personal experience, Q Four, health goals, answer, question, Instagram, LinkedIn, stresses, time commitments, desire, kids, involvement, leadership, workplace, individualization, leader, team, dynamics, motivations, Hogan, behaviors, children's descriptions, health, experts, psychologists, signals, sensitive, motivates, external approval, validation, managing, working, consequences, hard facts, language, perfection, test results, language, individualization piece, parents, approaches, important, individual kids, personality styles, Be Real, vulnerability, role modeling, uncertainty, toxicity, chaos, masked leader. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In today's episode, we dive into a topic that many of my clients have brought up: their relationship with alcohol. Whether they're working on improving that relationship or feeling stuck and disempowered, we're here to explore it together. Now, I want to make it clear that I'm not an expert in substance misuse, but alcohol and its emotional regulation component have always intrigued me. So, I've delved into this subject to better understand it. And boy, let me tell you, it's a multidimensional beast! Socioeconomic factors, genetics, triggers, Netflix, habits, social scenes, and life stages all come into play. But here's the thing: I love a good glass of red wine. The taste, the flavours, And I don't want to give that up entirely. So, I've been on a journey of finding resources that resonate with me for more mindful drinking, and I'm ready to share them with you. [00:01:54] Socioeconomic, genetic triggers, habits, social scene. Multidimensional challenge, time-consuming. Thursday night drink as a coping mechanism. [00:05:56] "Alcohol and women: exploring intersections and triggers" [00:08:12] TV's influence on alcohol portrayal and cravings. [00:13:43] App tracks and pre-commits alcohol consumption. [00:15:44] Limiting alcohol intake during busy social events. [00:19:16] Community support is key; don't go it alone. [00:21:58] Access health course, alcohol impacts on glucose. Upgrade career and life with a masterclass. Disclaimer - this is my personal experience and insight. I am not a medical professional or nutrition therapist. Please seek professional advice and support if required. Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips 1- hour course If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠FREE Masterclass⁠⁠ Keywords: relationship with alcohol, coaching, sobriety, success on your terms, emotional regulation, substance misuse, resources, multidimensional challenge, habits, social scene, stage of life, taste, glass of red wine, white wine, champagne, book recommendation, Soberful, Monica Vialgi, triggers, comfort eating, destructive habits, Hello Sunday podcast, mummy wine culture, mental load of motherhood, support for mothers, pure sobriety, extreme alcoholics, sobriety podcasts, women over 40, men, Sober October, personal approach, mindful drinking --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

One of the things I get asked about most is my Continuous Glucose monitor. Having worn it for 3.5 months now, as what started as a Case Study for my friend, I can truly say it has changed my life. Here are the details of my experience, for all those of you who are curious about it. And of course, if this has gotten you interested, all detail is in my course which we are currently discounting heavily on Udemy for a short while. Get it while its still there: Click here Disclaimer - this is my personal experience and insight. I am not a medical professional or nutrition therapist. Please seek professional advice and support if required. If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠FREE Masterclass⁠⁠ Keywords: Glucose Monitoring, Blood Sugar Levels, Metabolic Health, Weight Loss, Food Industry, Hormonal Cycles, Menstrual Cycle, Personal Health, Career Progression, Executive Coach, Well-Being, Nutrition, Diet, Energy Levels, Mood, Body Positive, Blood Sugar Spikes, Food Impact, Caloric Perspective, Continuous Blood Sugar Monitor, Biopsychosocial, Metabolic Indicator, Bulletproof Coffee, Keto Diet, Visceral Fat, Strength Training, Self-Esteem, Confidence, Blood Sugar Management, Hormonal Impact on Nutrition, Health and Wellness. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

I listen to a lot of planning podcasts, but they tend to lose me once they start sounding like robotic and complex systems (eg nested goals and multi-scale!) requiring higher than average levels of willpower to maintain. Over time, I’ve picked up the bits and pieces that make my planning feel soulful, in tune with my life at the moment, and yet simple and clear - logic meets magic! The no. 1 priority? How do I do all the things that matter to me in a way that feels spacious and not overwhelming! I take you through my process, and the thinking behind it so that you can 1) borrow from it. 2) tweak it to your specificities Q4 can be a very powerful quarter - let’s make the most of it - enjoy! 0:44 - Step 1 - quick and easy September reflection process 8:40 - Step 2 - What’s the Q4 vibe? 13:08 - Step 3 - What’s Off the List? 15:56 - Step 4 - What are you calling in (manifestation-wise)? 19:05 - Step 5 - What’s the Life Work priority 22:14 - Step 6 - Work & Business Goals 25:26 - Step 7 - Social & Logistics Planning If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠FREE Masterclass⁠  AND Thinking of trying Zoe? ⁠My Udemy one-hour course⁠ on the cheaper alternative and how to get started is now live. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠ To understand more about the specific ways I can help you upgrade your career, be sure to check out my FREE Masterclass  AND Thinking of trying Zoe? My Udemy one-hour course on the cheaper alternative and how to get started is now live. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

High achievers often feel the pressure to overwork and stay on top of everything. However, true success lies in recognizing that overworking is not sustainable. Fierce prioritization can be the key here Societal expectations of what being organized should look like can be misleading Sometimes, the things that may seem disorganized to others are actually the result of prioritizing essential tasks and goals first. Identify your top priorities, get organized in those areas, and let go of the need to be perceived as organized in every aspect of your life! Listen to this week’s episodes for plenty of examples! If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at ⁠⁠⁠maya@mayagudka.com⁠⁠⁠ To understand more about the specific ways Maya can help you upgrade your career, be sure to check out her FREE Masterclass ⁠⁠⁠⁠https://mayagudka.kartra.com/page/GetPromoted⁠⁠ AND Thinking of trying Zoe? My Udemy one-hour course on the cheaper alternative and how to get started is now live: https://www.udemy.com/course/glucose-monitor/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Prioritisation is at the heart of Life Work. Being able to effectively prioritise in any given time period reduces overwhelm, and keeps you focused on your key goals. So what happened when I deprioritised work over the summer? In this episode we look at some interesting prioritisation ‘maths’ - setting the foundations for you to do your own prioritisation work - a core building block of Life Work. Prioritisation principles: [04:55]. No.1 - reflection is the missing ingredient if you want to grow, advance towards your goals and prioritise effectively [06:00]. No 2. Determining your Life Work prioritisation categories [08:40]. No. 3 - Some lifework categories have disproportionate impacts on the overall picture (What happened when I deprioritised work over the summer) [14:27]. No. 4 - just expand your timeframes: effectively prioritising and deprioritising major categories allows you to expand all areas of your life over the longer term. If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at ⁠⁠⁠maya@mayagudka.com⁠⁠⁠ To understand more about the specific ways Maya can help you upgrade your career, be sure to check out her FREE Masterclass ⁠⁠⁠⁠https://mayagudka.kartra.com/page/GetPromoted⁠⁠ AND Thinking of trying Zoe? My Udemy one-hour course on the cheaper alternative and how to get started is now live: https://www.udemy.com/course/glucose-monitor/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at ⁠⁠⁠maya@mayagudka.com⁠⁠⁠ To understand more about the specific ways Maya can help you upgrade your career, be sure to check out her FREE Masterclass ⁠⁠⁠⁠https://mayagudka.kartra.com/page/GetPromoted⁠⁠ (03:46) Did you set a summer intention (05:01) Finding ways to change pace when you can't 'switch off' your responsibilities (05:45) My somewhat radical approach to pausing - working for one hour a day 'on' the business (08:05) When consistency is overrated (13:06) What pausing gave me (14:28) Organization vs. Prioritization --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Six compelling reasons to capitalize on this golden window of opportunity to boost productivity and achieve your goals. (08:19) Build on August's Power: Tap into the slow pace of August for rest, rejuvenation, and contemplation. Reset and refuel, ready to ride the wave of September's revitalizing energy. (09:06) Reassess and recalibrate your objectives set nine months ago. Use August's slowdown to focus on your passions, recommit, and reenergize for the year ahead. (11:28) Recognize September as a golden window for change, as identified by productivity expert Lisa Woodruff. Harness this energy to drive radical improvements towards your goals. (12:37) September's extended daylight and favorable weather provide an ideal environment for forming keystone habits and progressing towards your goals. (14:56) Adopt 12-Week Year: Breakdown long-term goals into manageable 12-week cycles, as advocated by productivity gurus. Use September to make significant strides towards your objectives. (17:07) Channel Back-to-School Energy: Align your goal-setting period with the academic year's start, as identified by productivity author Cal Newport. If you find this episode helpful, please hit subscribe/follow and share it with others! Looking for executive coaching for you or your team? Contact Maya at info@mayagudka.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This episode was a goal of ours in 2022* (I believe I said 2023 in the intro.) Aside from being a literal pot of gold when it comes to time management, I think the episode itself is a testament to the way Maya sets big goals. I hope you enjoy this episode. - Arjun. ----- In this episode, I'm joined by writer, author, speaker and podcaster, Laura Vanderkam. Laura is the author of several time management books, including the forthcoming Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters. Her work has appeared in publications including the New York Times, the Wall Street Journal, Fast Company, and Fortune. She is the host of the podcast Before Breakfast and the co-host of the podcast Best of Both Worlds. She lives outside Philadelphia with her husband and five children, and blogs at LauraVanderkam.com. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This episode is from the archive. A potential 2023 Hall of Fame episode with the most downloads received to date - Arjun. -------- Caroline Rogers, like me is a published Positive Psychology grad and coach. But she is also… a professional organiser and de-clutterer! The stuff we talk about today, to do with the concept of home, psychological home, and the implications for our wellbeing, will definitely put a new lens on all things home - and reinforces why I often mention home-related goals and priorities in these Life-Work episodes! Finally - Caroline’s closing piece, on how easy it is for home to be associated with the mundane, domestic, and anti feminist - will leave us all with food for thought.  You can find out more about Caroline at wwww.roomtothink.net  And read more about psychological home and the scale here: https://www.academia.edu/12581952/Psychological_Home_and_Well_Being  --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Episode 5 of the Summer Reset mini-series. If you have any questions for Maya you can ask via Spotify or on Instagram. At the end of this 5 part series, as August comes to a close, I hope that the past few weeks have been a good reset for you. It's now time to join the dots and set some goals as you begin to think about the coming months which might have a rather different pace. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

From this archive, following on from the last episode, episode 4/5 from the Summer reset. By now, if you’ve been listening weekly, you’ll have thought of some fun, manageable summer projects, focused on having a deeper switch off and used metaphors to help define your vision for the final few months of the year. In this episode, I approach designing your hybrid working life. The good news is I’ve recently published research on this exact topic.So, what are the key considerations in designing the ideal working week; what would be the dream? I hope you enjoy the episode. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Episode 3 of 5 of the August Reset from the archive. In this episode, Maya looks at how to use metaphors to change the way you approach your work and look at the problems that you’re facing. I hope you enjoy the episode - Arjun. How do you describe your work life? Busy or perhaps, overwhelmed? The problem with the way we describe situations is that this is often how we also frame it in our minds and envision the solution. Busy people get less busy, overwhelmed people take on less, however, the problem is rarely that black and white. This is where I find metaphors to be game changers. Bear with me here – metaphors are one of the most powerful tools in my coaching – for envisioning and creating change - and they lend themselves perfectly to the dreamy month of August. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Episode 2 of the summer reset from the archive. We're going to be releasing this series as a mini-series over the first half of August to guide you through your summer reset! I hope you enjoy the episode. - Arjun. If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at maya@mayagudka.com ----- Struggling to switch off? August is upon us; it’s been a demanding year and we could all do with a bit of deep rest and rejuvenation.But how? In this episode I share practical steps on how to switch off to deepen rejuvenation. Because switching off can sometimes need practice, it might not happen automatically. This is episode 2 of 5 guided episodes I’ve lined up on how can we make that as deep a rest, and powerful a recovery, as possible. I take you through stuff that works with my clients, that is appropriate for the month of August, and the lazy, slower mood that we can all hopefully experience in the summer, before getting ready to hit September refreshed and revitalised. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

An episode from August 2021 where Maya introduced the August Reset. We're going to be revisiting the August Reset as Maya takes one herself. August is upon us, and many of my clients are ready for, or limping towards, their August breaks. It has been a demanding year and we could all do with a bit of deep rest and rejuvenation. SO I have 5 guided episodes lined up, with a focus on how can we make that as deep a rest, and powerful a recovery, as possible. I will take you through stuff that works with my clients, but is appropriate for the month of August, and the lazy, slower mood that we can all hopefully experience in the summer, before getting ready to hit September refreshed and revitalised. In this first episode, I talk about why a reset so important to our work and lives, how to take advantage of August to tackle relaxing but helpful little switch-off projects that we can’t get to, normally, which can serve us in September onwards. I also discuss tiny daily summer moments you can cultivate, to define your August. AND, outside the usual pace of busy life, who do you want to reconnect with – who nourishes you? --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

An episode from earlier this year; but as we enter Q3 and Q4 and I [Arjun] notice more and more opportunities to switch roles or make a career move come up, I thought this episode would be ideal for those of you who may struggle with working with recruiters and cultivating relationships that lead to opportunities for you. - Arjun Shah, Producer. If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at maya@mayagudka.com -------- In this episode, we dive into the world of chasing recruiters and discuss the importance of cultivating multiple opportunities to avoid putting all your eggs in one basket. We explore building a systematic approach to developing relationships and opportunities, both internally and externally. We also share thoughts on the art of follow-up and chasing, emphasizing that the best time to set up follow-up is during the initial conversation. By scheduling a catch-up call, you can create a focusing effect that encourages action and communication. Join us in this insightful episode on chasing recruiters and relationship building, and don't hesitate to send in your questions for future discussions. Key Points: - Cultivate multiple opportunities to avoid putting all your eggs in one basket - Build a systematic approach to developing relationships and opportunities - Set up follow-up during the initial conversation - Schedule catch-up calls to create a focusing effect that encourages action and communication - Identify hooks and strategies for maintaining momentum in relationships while waiting for other aspects to align --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Everyone loves a good story, don't they? For the modern leader or executive, it's become essential. Yet, there is an art to it, and many people don't like or aren't good at storytelling. Like anything else, however, it is a skill that can subsequently be learned. Even if there are natural boundaries, these can be turned into a positive part of storytelling - it's just about discovering how to do it. Your own life may have a fascinating narrative arc, and even if it doesn't feel like the classical Hero's Journey, it often appears to be much more fertile ground to others instead of ourselves. So in this episode, we're going to discuss various aspects of storytelling and why it can be such an effective tool to aid both your life and career. If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at maya@mayagudka.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In this archived episode, we’re joined by Fi Macmillan, Coach & Adventurer. Fiona takes us through what Outdoor Intelligence is and how spending time outside can greatly benefit Golden Hours: making us more productive, creative, and in touch with our purpose and intuition.  In the spirit of Outdoor Intelligence, we even manage to co-create a new equation during the episode:  Nature + Walking = Deep Work + Intuition  To get in touch with or find out more about Fiona head over to LinkedIn [https://www.linkedin.com/in/fimacmillan]  If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at maya@mayagudka.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

We kick off the summer pause with a curated journey of the most commented-on episodes from our archive. Self-acceptance is initially brushed over by executive coaching clients but that would be a mistake. Maya takes you through what it really means and why it’s key to LifeWork. If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at maya@mayagudka.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In the second part of this two-part series as we delve into Aurore's remarkable journey. The transformative decision to relocate to Bali, leaving behind relationships and embracing an entrepreneurial and nomadic lifestyle; and Aurore gives me an insight into the power of Kundalini and Breathwork, uncovering the complimentary nuances of these practices as well as her own experiences. (01:18) Moving to Bali (04:46) Relationships when relocating (18:39) Kundalini & Breathwork (25:15) The Best Time for Breathwork/Meditation (28:04) What is Kundalini? (30:52) The differences between Kundalini and Breathwork (35:21) Expanding Consciousness Find out more about Aurore: http://www.conscio.me/experiencethemagic Aurore's Instagram: https://www.instagram.com/auroreconscio/ To work 1-1 with Maya, be sure to check out her FREE Masterclass and consider booking a call for a one-on-one discussion. https://mayagudka.kartra.com/page/GetPromoted --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

As we approach the end of the first half of the year, its time to take stock. I share plenty of examples, hopefully to get you thinking about your own first half of the year! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In the first part of this two-part series, we delve into Aurore's career journey, exploring her remarkable career transitions - from trading floor, to media featured interior designer, to breath worker in Bali, all whilst growing a young family. We also discuss the extraordinary decision her family made to embrace a entrepreneurial and nomadic lifestyle, relocating to different countries before finding their home in Bali post-pandemic. (02:30) Aurore's Career journey (06:55) Being a woman on the trading floor (12:31) How to build an interior design business from scratch, with no portfolio (16:27) Dealing with Rejection / Tackling PR (23:49) Considering alternatives in design / letting go of things that you no longer love (25:34) How Aurore moved to Bali (30:21) Moving to another country with children Find out more about Aurore: http://www.conscio.me/experiencethemagic --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

(01:11) What is Capacity / Capability? (03:20) Short term vs long term thinking (05:43) When you’re not making progress on your goals.. (06:00) Before you rush off on holiday! (07:33) Social capacity (09:26) Expertise & emotional capacity (11:00) Wrap up --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Aarti is back this week for a Life Work conversation. You’ve all asked for more perspectives on how people make LifeWork and Aarti’s perspectives will definitely offer inspiration This conversation is for you if you enjoy hearing how real leaders in great companies make it work. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This episode is for you if, like me, you're totally not green-fingered. Possibly, you're even a little intimidated by gardening. At least, I was! 5 reasons why I love gardening - these are going to be of interest if you struggle to switch off, need easy ways to change your mental state, want to engage with your kids more, want to do something creative but feel stuck, and if you're worried you just don't have the know-how. Enjoy! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Super excited to bring Aarti from LinkedIn on to the podcast! Here we chat about her career and leadership journey and specific phases of its development. If you want to hear how real leaders in exciting organisations approach their LifeWork, this ep is for you. (04:12) About Aarti's career journey (15:13) Undertaking a masters (20:50) Psychological Intelligence (26:43) The interview process at LinkedIn - Aarti’s unique approach (36:53) Uncertainty / DJing / Adaptability --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In this episode, we discuss the power of having a thinking partner when we are stuck. We share valuable lessons from one of my mentees who was feeling unprepared to pitch in her organisation. We also explore how scheduling regular wellbeing days to utilize built-up toil can provide much-needed rest and recovery for employees, making a real difference in how supported they feel in their work. sometimes the best, simplest ideas are overlooked because they seem too obvious! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

If you've ever felt frustrated by the pace of a transformation you're working on, this episode is for you. We often expect it to happen quicker than it does, and we can often become attached to the visible outcomes. Using the metaphor of the Japanese Cherry Blossom, I talk you through a very visible and powerful transformation in its phases. I hope it is memorable and easy for you to draw on when you most need it. Lessons on patience, impermanence and things taking their own time. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Get ready for a very different episode, where we bring on the show’s producer Arjun from behind the scenes, and reflect together on 100 episodes of LifeWork with Maya. A longer, relaxed conversation, full of gems and honest reflections about this growth journey, so one to save for your walk or commute. (03:03) Do I listen to my own episodes? (06:12) Most valuable episode to date. (09:57) Arjun's fave episode (17:07) How much of what you know now, did you know then? (18:21) If I were to start the podcast today, what would I do differently? (23:29) Seasons vs ongoing episodes. (24:48) Advice to someone launching a podcast (37:22) Why I prefer podcasts to other online content (39:14) How to approach this show if you're new to coaching (44:01) The value of working with a producer (50:55) Where's the show benefitted me outside of the podcast itself Watch my Career Upgrade Masterclass Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka - and message me there to get access to my Career Upgrade Masterclass Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. Produced by Arjun Shan. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Knowledge work inside organisations can seem devoid of Mastery in the way that, e.g. a surgeon or carpenter might have mastery. But this misses a trick! There are many areas in which we can develop mastery - and your current feelings towards events like presentations, networking and other high-stakes interactions might be a good sign of where these opportunities lie! In this episode, learn how logging practice laps, reps, or steps can bring you closer to mastery and enhance your psychological well-being, leading to deep satisfaction and intrinsic enjoyment in your activities.  Hear how you can set your own hundred-challenge and witness the transformative impact it can have on your life and career. #knowledgework #mastery #publicspeaking #networking #presenting #mindsetshift #deliberatepractice #psychologicalwellbeing #relationships #selfacceptance #autonomy #growth #development #career #skills #challenge #practice #learningcurve #confidence #executivepresence #leadership #iterativeapproach #goalsetting #progress --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

An episode from the archive. Recorded during the pandemic, this episode with Nir Eyal focuses on maximising your golden time by reframing what a distraction is and helping you prioritise better. We deep dive into whether social media is truly a distractor, how we should think about distraction and time boxing. Sharing the simple idea that most people don’t know how true free time feels, Nir explains why to-do lists are probably the worst way to get things done and the benefits of time boxing, even when you want to be spontaneous! Watch my Career Upgrade Masterclass Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka - and message me there to get access to my Career Upgrade Masterclass Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. Produced by Arjun Shan. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In this episode, we dive into the world of chasing recruiters and discuss the importance of cultivating multiple opportunities to avoid putting all your eggs in one basket. We explore building a systematic approach to developing relationships and opportunities, both internally and externally. We also share thoughts on the art of follow-up and chasing, emphasizing that the best time to set up follow-up is during the initial conversation. By scheduling a catch-up call, you can create a focusing effect that encourages action and communication. Join us in this insightful episode on chasing recruiters and relationship building, and don't hesitate to send in your questions for future discussions. Key Points: - Cultivate multiple opportunities to avoid putting all your eggs in one basket - Build a systematic approach to developing relationships and opportunities - Set up follow-up during the initial conversation - Schedule catch-up calls to create a focusing effect that encourages action and communication - Identify hooks and strategies for maintaining momentum in relationships while waiting for other aspects to align --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Career regret can be a great tool, if we are not afraid to use it! Join me as I delve into a second HBR article, this one much more recent, on career regret. Watch my Career Upgrade Masterclass Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka - and message me there to get access to my Career Upgrade Masterclass Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. Produced by Arjun Shan. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Are you struggling to reignite your drive for work? Need some guidance on finding clarity and overcoming blockers? This latest episode is for you! In this episode, I explore the topic of work and passion, specifically addressing how to reignite your passion for work that has been lost. Drawing on the work of Cal Newport, I question the extent to which we should be passion-driven in our careers, as passion alone may not be enough to build a successful, long-lasting career. Instead, we should focus on the building blocks of a career we love, such as personal autonomy, impact, and recognition. I also discuss the natural cycles and seasonality of our lives and work, acknowledging that it's normal to have periods where we are not as driven or enthusiastic about our work. Additionally, I dive into the process of gaining clarity and overcoming blockers, particularly in the early stages of working with clients. If you find yourself needing to explore this topic further, be sure to check out the Masterclass and consider booking a call for a one-on-one discussion. https://mayagudka.kartra.com/page/GetPromoted As always, I appreciate your engagement and encourage you to send in your questions for future episodes. Looking forward to connecting with you next time! 🌟 Episode Keywords: Work and Passion, Reignite Passion, Cal Newport, Passion-Driven Careers, Successful Career, Personal Autonomy, Impact, Recognition, Natural Cycles, Seasonality, Gaining Clarity, Overcoming Blockers, Early Stages, Working with Clients, Master Class, One-on-One Discussion, Career Building Blocks, Life's Work, Career Exploration, Questions for Future Episodes --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Regrets, we all have a few! In this two-part mini-series I delve into career regrets - based on an HBR article: https://hbr.org/2012/12/the-top-five-career-regrets by Daniel Galati. Today we focus on the top 5 career regrets he found from his research. Of course, Maya picks these apart a little - there’s more to a regret than meets the eye! (03:40) Should I have taken the job for the money? (06:42) Should I have quit earlier ? (10:04) Do I have the courage to start my own business (17:16) Career hunches Watch my Career Upgrade Masterclass Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka - and message me there to get access to my Career Upgrade Masterclass Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. Produced by Arjun Shan. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In this episode, I dive into the importance of making value visible in the workplace and share some practical tips on how to do so. We discuss creating communication structures to keep key sponsors updated on projects, maintaining a weekly task log, and aligning conversations with stakeholders to ensure less visible tasks are recognized and appreciated. Once you get into the swing of this stuff, its easy to do, but it takes a little push to get started! Join me in exploring these strategies and don't forget to check out the master class for additional insights: https://mayagudka.kartra.com/page/GetPromoted Keywords: Value Visibility, Workplace, Communication Structures, Key Sponsors, Weekly Task Log, Stakeholders, Aligning Conversations, Performance Reviews, Transparency, Project Updates, Demonstrating Value, Larger Organizations, Behind-the-Scenes Efforts, Productive Conversations, Master Class, Workplace Strategies, Shared Drive, Documenting Progress, Challenges --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Based on published research and many years of experience - this episode will give you a structured approach to changing the way you are perceived at work. Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka - and message me there to get access to my Career Upgrade Masterclass Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. Produced by Arjun Shan. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

At this point based on my own research and practice, I can talk in some percentages! When I refer to the 1% here, I am referring to the Life-Work 1%, not a purely monetary or wealth-based 1%. In this episode, I hope to help shift us from default thinking to the less obvious, high-leverage stuff when it comes to success on our own terms. Starting with the very act of planning our life-work Q2s, (ask around and see who actually does this), my mission is to get you doing the type of planning work which makes goal attainment feel fun, full of ease, and surprisingly spacious. Listen on.. (02:05) Q2 - an overlooked tool in annual goal attainment (02:42) Moving away from default thinking (06:29) Orienting ourselves to this quarter (09:06) Having a mop up week / rejuvenation week (13:28) Getting Support on your biggest goals (22:53) The review and edit Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka Message me to get access to my Career Upgrade Masterclass Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. Produced by Arjun Shan. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

We all need to be able to give difficult feedback in our work (and maybe personal lives). People focus on the actual feedback conversation but this is missing a trick - check out this podcast short to understand a better strategy. Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka Message me to get access to my Career Upgrade Masterclass Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Back for another awesome conversation with Charlotte. This time considering how to harness the power of cycles in creative projects - rather than rushing through them. We touch on menopause, decision making, and understanding the phases of projects in the context of seasons. (04:53) Way to talk about the menstrual cycle more ‘poetically’ (14:10) Advice for approaching menopause (20:11) Wise Power (20:38) Decision Making & Creative Projects (24:44) It's a phase - not permanent! (27:00) Practical application of creativity to the cycles (32:04) Archetypes in cycles Questions & comments - I love to chat with you guys Connect with me on ⁠LinkedIn⁠ & subscribe to my ⁠LI newsletter⁠. Connect with me on Instagram @mayagudka Sign up to watch the replay of my Career Upgrade Masterclass https://mayagudka.kartra.com/page/GetPromoted ⁠Apply to work with me on your Career Upgrade⁠ Midweek podcast shorts will now be available to watch on ⁠YouTube⁠ and Spotify. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Today's podcast short answers a brilliant question asked in my Masterclass - 'what is your take on lateral moves within organisations, rather than promotions?'. Lateral moves can be career dynamite IF we are strategic and smart about the way we position them. Listen on for 3 ways to do this... Questions & comments - I love to chat with you guys: Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka Message me to get access to my Career Upgrade Masterclass Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Mind absolutely blown in this conversation with Charlotte Friedrich Talk about a shift in perspective, this conversation turns our typical response to periods (an inconvenience to be minimised) completely on its head. This is not a conversation for women alone - men, tune in and tap into a powerful resource for communicating about this stuff - which, like it or not, IS present at work. (04:30) Why this is a topic for men AND women (09:41) Understand how universal cycles are in our lives (from the breath to the economy) (14:29) Learn the phases of the menstrual cycle (17:33) Understand the role of the lunar cycle (27:24) Apply the power of cycles to work (31:05) Understand the female hormonal cycle (32:51) Learn how to tap into your inner wisdom (40:01) Learning to chart your primary cycle (45:08) Practical actions around charting / planning around your cycle (49:06) Using the lunar cycle for those with varying cycle lengths Find Charlotte here: https://charlottefriedrich.satoriapp.com/offers/238565-one-on-one-session Questions & comments - I love to chat with you guys Connect with me on LinkedIn & subscribe to my LI newsletter. Connect with me on Instagram @mayagudka Sign up to watch the replay of my Career Upgrade Masterclass https://mayagudka.kartra.com/page/GetPromoted Apply to work with me on your Career Upgrade Midweek podcast shorts will now be available to watch on YouTube and Spotify. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

New! Podcast shorts - 10 mins or less episodes targeting specific Career Upgrade topics and questions. 3 shifts you need to make as you think about upgrading your career - whilst being mindful of office politics. If this topic is of importance to you, don't forget to register for this week's masterclass (Thursday 16th March, 12.30pm UK time) https://mayagudka.kartra.com/page/GetPromoted --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

As a final bonus episode from my conversations with Caroline Rogers (www.roomtothink.net), we decided to do something different - we trouble shoot a couple of organising areas which have been bothering me - daily mess and digital photos. A personal conversation where the coach gets coached! (01:14) Tackling Daily Mess          (04:14) Could versus should                         (11:33) Digital Clutter and our future selves --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Caroline is back and we are delving further into clutter - and practical ways to manage it which, crucially , are aligned with OUR identities , not some objective measure of what it is to be organised or clutter free! In fact this is a big part of Caroline’s overall message - that clutter and it’s management can’t be reduced to a formula - it has to be a system fitted to your unique self and family. Time stamps: (01:53) What makes clutter subjective? (07:40) For people who have too much clutter in their lives (10:54) The 10-Minute Rule                    (14:42) Is there a formula to decluttering a room? And the link to register for my upcoming Masterclass (March 16th): https://mayagudka.kartra.com/page/GetPromoted --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Don't forget to register for my Masterclass on 16th March 2023 - click here for details and to register: https://mayagudka.kartra.com/page/GetPromoted ------------------------------------------------------------------------------------------------------------------ I am SO excited to bring this episode to you.  Caroline Rogers, like me is a published Positive Psychology grad and coach. But she is also… a professional organiser and de-clutterer! The stuff we talk about today, to do with the concept of home, psychological home, and the implications for our wellbeing, will definitely put a new lens on all things home - and reinforces why I often mention home-related goals and priorities in these Life-Work episodes! Finally - Caroline’s closing piece, on how easy it is for home to be associated with the mundane, domestic, and anti feminist - will leave us all with food for thought.  You can find out more about Caroline at wwww.roomtothink.net  And read more about psychological home and the scale here: https://www.academia.edu/12581952/Psychological_Home_and_Well_Being  Notes: (06:59) Feeling like yourself  (10:26) Psychological home                (16:07) Going from a house to a home      (17:14) When your home circumstances are not ideal (21:54) Elevating the importance of home in our wellbeing, notwithstanding the gendered connotations --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Time for a fun and frivolous episode - let’s do some habit pairing to keep going on our decluttering goals - even when we have MUCH bigger life priorities going on. Listen to this if you feel too lazy to declutter - which is totally expected if you have a busy work and life.  I’m sure you will find something here that will entice you into action! AND on the theme of making progress feel more full of ease…. You’ve been asking me about my coaching services - I’m preparing a free Masterclass on how to step up your career (income, satisfaction, level) without having to work 12 hour days: register here: https://mayagudka.kartra.com/page/GetPromoted Watch this space! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Listen to this episode if you want to feel less hectic at work, and do something about your back-to-back meeting schedule. This week we continue our work to-do list declutter with a dive into our calendars.  Having clarified our to-do list priorities last week, we are in a much better place to now look at our Calendar-scape… I’m preparing a Masterclass which will also be looking at this stuff from the perspective of getting promoted and paid what we deserve, so watch this space! Show notes (01:17) Our Calendar Landscape (05:06) Protecting (fiercely!) Blank Space    (08:53) Meetings within your control (11:18) A trick working well with my clients (14:02) Changes that will genuinely free up your schedule (15:25) Value add vs transactional meetings (16:42) Non-Negociable meetings --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In this 2-part episode set, we are looking at how to de-clutter your work schedule. This starts with decluttering your work to-do list. I’m not interested in strategies that ignore the complexity of our workloads today. And I’m not a fan of the idea what my clients currently troop like lemming to meeting after meeting. I know you guys are discerning listeners and you have already filtered out what noise you can. So I’m only sharing strategies that have actually worked for my clients, which fully appreciate the extent and multi-dimensional demands placed on us in working life today. (01:29) Reminder - Strategic Time vs Firefighting time (04:54) How to decide what should be on your to-do list (06:16) Racking up those library fines!                          (13:05) Promotable vs Non Promotable Tasks (14:09) The Appraisal Of course, each client is different, and the coaching personalises this for your unique situation, but I hope these provide you a good starting point, let me know! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

You know how to work hard, set goals, and achieve them.  But how can we do this with more ease? 1)  Lean into your Season 2) Radically Prioritise 3) Schedule your check-ins 4) Work with others 5) Make it Fun! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Knowing precisely what goal you want to achieve is often the key to unlocking clarity and even if it takes a long time to pick the lock, it's usually worth the wait. Whether facing a complex goal or a simpler one which is potentially under time constraints, there are various tactics that can be utilised in order to find the right solution. So in this final episode of the season, we're going to discuss Goals, in the context of a simple coaching model, the GROW model - and why it often pays to not rush when defining your goals. (02:41) - The GROW Model in a nutshell (04:16) - Finding the Goal (11:17) - Why getting the Goal right is crucial --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Everyone loves a good story, don't they? For the modern leader or executive, it's become essential. Yet, there is an art to it, and many people don't like or aren't good at storytelling. Like anything else, however, it is a skill and can subsequently be learned. Even if there are natural boundaries, these can be turned into a positive part of storytelling - it's just about discovering how to do it. Your own life may have a fascinating narrative arc, and even if it doesn't feel like the classical Hero's Journey, it often appears to be much more fertile ground to others instead of ourselves. So in this episode, we're going to discuss various aspects of storytelling and why it can be such an effective tool to aid both your life and career. I hope you enjoy the episode. (01:52) - Storytelling for Leaders (04:40) - Theory Behind Storytelling (11:40) - The Hero's Journey (13:13) - This Week's Challenge --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Is your home overflowing with paper? Paper spilling out of every nook and cranny? Ok... it's likely the problem isn't this bad, but do take a look around; it's probable that paper filled with information, bills, RSVPs, to-dos and more have found themselves unconventional homes on top of furniture. If so, you too have a paper problem. The area that you work or relax shapes your mindset. So in this episode, we're going to address the paper problem. Effective ways to not only remove reams of paper from your home, involving the kids and getting them used to be organised. But most importantly, addressing the paper problem you've consciously or subconsciously been putting off. I hope you enjoy the episode. (01:16) - The Paper Solution (03:41) - Friday Planning Sessions (05:24) - The Sunday [/Friday] Basket (10:36) - Using a golden hour for the Friday Basket --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Are you struggling to get organised, reset and realign yourself with your goals? In this episode of the Golden Hour, we're going to look at some of the amazing concepts I've learned from the founder of Organize 365, Lisa Woodruff. Her thoughts on the Phases of life help us see the bigger picture - and that many of us are in the ‘Accumulation Phase’ of our lives. I hope you enjoy the episode. (02:53) - the number of hours it takes to run a home (05:03) - Key Stages of life (06:31) - The Accumulation Phase (07:28) - Golden Windows for organising (09:38) - The Phases of Kids (12:02) - Paper clutter --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to September, and to Season 5 of The Golden Hour. Ready to slay September ? September has a particular energy about it and we want to capitalise on this back to school vibe! But first, we start with key lessons from the reset: (02:28) - Think planning over permission (04:18) - Taking longer periods off for deeper resets (08:23) - A reset is not an overnight process (10:18) - Creating buffers to accelerate our big goals --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

At the end of this 5 part series, as August comes to a close, I hope that the past few weeks have been a good reset for you. It's now time to join the dots and set some goals as you begin to think about the coming months which might have a rather different pace. (01:28) - Goal setting for the next quarter and Ta-da lists (06:34) - Proactively thinking about the Autumn months (07:18) - Wrap up --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

By now, if you’ve been listening weekly, you’ll have thought of some fun, manageable summer projects, focused on having a deeper switch off and used metaphors to help define your vision for the final few months of the year. In this episode, I approach designing your hybrid working life. The good news is I’ve recently published research on this exact topic. So, what are the key considerations in designing the ideal working week; what would be the dream? I hope you enjoy the episode. (01:48) - How can we design our schedules (04:04) - Re-appraising office-based work (06:38) - How do you want hybrid working to serve you, and enable your best contribution (07:55) - Envisioning the 'ideal' --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

How do you describe your work life? Busy or perhaps, overwhelmed? The problem with the way we describe situations is that this is often how we also frame it in our minds and envision the solution. Busy people get less busy, overwhelmed people take on less, however, the problem is rarely that black and white. This is where I find metaphors to be game changers. Bear with me here – metaphors are one of the most powerful tools in my coaching – for envisioning and creating change - and they lend themselves perfectly to the dreamy month of August. In this episode, we look at how to use metaphors to change the way you approach your work and look at the problems that you’re facing. (02:42) - how metaphors help us transform (08:40) - Finding your own Metaphors (09:37) - My August / Sept transformation Metaphors --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Struggling to switch off? August is upon us; it’s been a demanding year and we could all do with a bit of deep rest and rejuvenation. But how? In this episode I share practical steps on how to switch off to deepen rejuvenation. Because switching off can sometimes need practice, it might not happen automatically. This is episode 2 of 5 guided episodes I’ve lined up on how can we make that as deep a rest, and powerful a recovery, as possible. I take you through stuff that works with my clients, that is appropriate for the month of August, and the lazy, slower mood that we can all hopefully experience in the summer, before getting ready to hit September refreshed and revitalised. (01:12) - Why bother to reset? (04:38) - how to switch off when you’ve been peddling hard (05:46) - what are ‘switch-on-to-switch-off’ activities? --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

The Golden Hour podcast is back with a brand new season! 🌅 August is upon us, and many of my clients are ready for, or limping towards, their August breaks. It has been a demanding year and we could all do with a bit of deep rest and rejuvenation. SO I have 5 guided episodes lined up, with a focus on how can we make that as deep a rest, and powerful a recovery, as possible. I will take you through stuff that works with my clients, but is appropriate for the month of August, and the lazy, slower mood that we can all hopefully experience in the summer, before getting ready to hit September refreshed and revitalised. In this first episode, I talk about why a reset so important to our work and lives, how to take advantage of August to tackle relaxing but helpful little switch-off projects that we can’t get to, normally, which can serve us in September onwards. I also discuss tiny daily summer moments you can cultivate, to define your August. AND, outside the usual pace of busy life, who do you want to reconnect with – who nourishes you? (02:15) - Lazy August / the pre-august burnout (04:35) - The value of deep rest (06:41) - Summer Projects (10:10) - Summer Moments (12:08) - Relationships --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Many of the Golden Hour listeners will now be returning to the world of hybrid work. And there's much discussion and debate about which approach is optimal. Here Maya shares her recently published research which finds that's it is not so much about which approach is ‘best’, rather, which are the best of each world to optimise our overall work design. She is interviewed by Carlos Alvarenga, who has a successful newsletter bridging the gap between peer-reviewed academic reviews and leaders like yourselves. You'll get a flavour of the research and the story behind it. And it will give you some food for thought for how you design your hybrid working arrangements going forward. Find the full research article: https://journals.sagepub.com/doi/abs/10.1177/00081256211025823 --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In this bonus episode, Maya is interviewed by Austra Putnina. Many of us think that if we just had a little bit more self-control or willpower, we could achieve our goals. In this episode, Maya explains the difference between willpower and self-regulation and why it's the latter that is so important for our wellbeing and achieving our goals over time. Self-regulation is also critical in understanding addiction and Maya touches on the way that cravings work in this context. If you've struggled with self-control or willpower in the past and want to understand a better way of managing yourself or others, this episode is for you. You can find the full episode on Austra's podcast 'The Committed Growth' on iTunes here: https://apple.co/3in0s9X We hope you enjoy the episode. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This is another of our most popular episodes from the Your Plate archive on: Mindset. An expert in positive psychology, Maya's explores how to challenge our internal scripts, and shift the focus from short-term goal setting to a stress-tested system for success. A slightly longer Ep, for a longer walk! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In the last few episodes, Maya and Aarti looked at their personal experience with meditation and the importance of mindfulness for digital wellbeing. This episode is from the archive of Your Plate episodes with Maya and Aarti. The fourth in a 4-part mini-series on meditation, they look at how you can integrate some mindful eating in your daily life and the benefits which flow from it.. They demystify the concept of Mindful Eating and what it actually is & explore why HOW you eat is as important as WHAT you eat We hope you enjoy the episode! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In the last few episodes, we looked at our personal experience with meditation and the importance of mindfulness for digital wellbeing. This episode is from the archive of Your Plate episodes with Maya and Aarti. The third in a 4-part mini-series on meditation, we look at their personal meditation journey over the past 20 years. They explore which styles and forms of meditation have been most useful at different stages of their lives. Whether it is formal classes, apps, books or simply walking - everyone can benefit from some mindfulness in their lives. We hope you enjoy the episode! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In the last few episodes, we highlighted the importance of mindfulness for digital wellbeing. We probably all know we need to meditate - but are we actually doing it? This episode is from the archive of Your Plate episodes with Maya and Aarti. The second in a 4-part mini-series on meditation, setting out their personal meditation journeys and how meditation has impacted them over the years I hope you enjoy the episode! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

In the last two episodes, we touched on the importance of mindfulness for digital wellbeing. We probably all know we need to meditate - but are we actually doing it? Over the next few weeks, we review some previous episodes which look into this topic further. This episode is from the archive of Your Plate episodes with Maya and Aarti. The first in a 4-part mini-series on meditation, setting out the research you need to take note of. I hope you enjoy the episode! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Positive Impact of Social Media with Maya Gudka Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.   This episode is from the second time Maya featured on The Braincare Podcast. https://apple.co/34rq0Mq | https://spoti.fi/3vIvRsV Braincare is a podcast series, hosted by Dan Murray-Serter, which is dedicated to helping you care for your most important organ, through teaching you about how to optimise your brain health and mental well-being. The series contains bitesize interviews with the world's leading scientists and experts. Interview guests have included Stephen Fry, Jay Shetty, Dr. Rangan Chatterjee and now Maya!   In this episode, Maya wants you to flourish on social media. She does this through sharing her fascinating research on social media and mental health. Maya and Dan discuss the obvious detrimental - and surprisingly beneficial - effects of social comparison, and highlight the parts of social media we should encourage (and the parts we can't wait to see the back of!) Maya believes that if we're mindful online, we can boost our mental and physical health.      To find out more about Maya or get in touch visit: www.mayagudka.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Social Media and Mental Health with Maya Gudka   Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.    This episode is from the first time Maya featured on Braincare. Braincare is a podcast series: https://apple.co/34rq0Mq | https://spoti.fi/3vIvRsV   Hosted by Dan Murray-Serter, which is dedicated to helping you care for your most important organ, through teaching you about how to optimise your brain health and mental well-being. The series contains bitesize interviews with the world's leading scientists and experts. Interview guests have included Stephen Fry, Jay Shetty, Dr. Rangan Chatt… --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast, with Maya Gudka.  Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys.   To find out more about Maya or get in touch visit: www.mayagudka.com  In this episode we’re joined by Fi Mc Millan, Coach & Adventurer. Fiona takes us though what Outdoor Intelligence is and how spending time outside can greatly benefit Golden Hours: making us more productive, creative, and in touch with our purpose and intuition.  In the spirit of Outdoor Intelligence, we even manage to co-create a new equation during the episode:  Nature + Walking = Deep Work + Intuition  To get in touch with or find out more about Fiona head over to LinkedIn [https://www.linkedin.com/in/fimacmillan]    Show notes:  (01:40) – What is Outdoor Intelligence?  (05:40) – Outdoor intelligence and the Golden Hour.  (09:30) – How to easily incorporate outdoor intelligence into a pre-exis --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast, with Maya Gudka.  Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.  To find out more about Maya or get in touch visit: www.mayagudka.com      In the penultimate episode of the series, and aligning with Mental Health Awareness Week; Maya dives into the building blocks of mental wellbeing and psychological wellbeing.     Maya draws from her experience working with executives, combined with her MSc and research in the field of Positive Psychology. This episode is perfect for anyone, professional or otherwise, who wants to take a non-random approach to mental wellbeing.     Show notes:  (01:22) – Starting to wrap up this season.  (03:05) – What does psychological wellbeing mean to you?  (03:26) – Ryff's model – a simple 6 factors for psychological wellbeing.<s --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast, with Maya Gudka.  Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.  To find out more about Maya or get in touch visit: www.mayagudka.com    In this episode we consider how to use a Golden Hour to take a step back, understand our needs, wants and behaviours online, in order to make effective use of social media .    Show notes:    (01:54) – How does social media fit in with Golden Hours?  (02:40) – Social Media & wellbeing  (02:55) – Social Media planning during your Golden Hour  (04:09) – Social media and our fundamental human needs[https://bit.ly/3nLjwAG]  (04:58) – The when and the how of  Social Media use  (05:30) – Addiction and finding the sweet spot for time spent on Social Media  (07:35) – Becoming aware of your digital behaviours  (08:15) – Measuring how often you pick up your phone<span d --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.   In this episode, we look at the 5am Club or, as Maya implies, the 10pm bedtime club. Maya reflects on her experience of waking up at 5am and the learnings that helped her maintain this habit. We talk about starting with your intention for your morning, identifying potential obstacles to achieving these, and closing that knowing-doing gap for you so that your mornings flow better!   To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes: 01:15 – The 5am Club 02:49 – How good are your mornings? 04:05 – What is your intention for your morning? 05:40 – Morning lark or night owl – working with, not against your preferences 07:44 – The 10pm Bedtime Club! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.   In this episode we look at rituals to enable your Golden Hour. Maya looks at the habits that you can form to help yourself recognise and get ready for good, productive Golden Hours. Maya shares a little about her own rituals and how she’s adapted and improved them to allow her to get the best out of her Golden Hours; alongside some great tips on establishing your own rituals, maintaining and improving them.   To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes:   01:06 – What is a golden hour? 01:53 – The Coffee Ritual 03:27 – Establishing rituals 05:12 – Creating the ideal ritual 05:49 – Maintaining your ritual 06:52 – Habit deepening [Gretchen Rubin: https://bit.ly/3wwvsKG] 08:01 – Final thoughts --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. In this episode, Maya is joined my Nir Eyal, best-selling author, lecturer and investor. He has taught at the Stanford Graduate School of Business and Hasso Plattner Institute of Design. His writing on technology, psychology and business; appears in the Harvard Business Review, The Atlantic, TechCrunch, and Psychology Today. This episode focuses on maximising your golden time by reframing what a distraction is and helping you prioritise better. We deep dive into whether social media is truly a distractor, how we should think about distraction and time boxing. Sharing the simple idea that most people don’t know how true free time feels, Nir explains why to-do lists are probably the worst way to get things done and the benefits of time boxing, even when you want to be spontaneous!   Show notes: [01:45] – About Nir Eyal [05:57] – Internal and external triggers [07:34] – Flow [14:05] – Habits vs routine [16:30] – Traction vs distraction [24:13] – Time boxing [35:38] – How to approach time boxing. [38:24] – Recurring tasks [40:29] – Nir’s typical day [time boxed] [43:51] – How to start time boxing [44:59] – Nir vs The Social Dilemma --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. In this episode, Maya looks at how effective planning can change your relationship with work. Starting with how Maya managers her planner, she looks at how she factors in her daily Golden Hours and the beginnings of creating space for the pro-active time. We look at the types of journals that you can use, and some of their pros and cons. This episode is great if you’re struggling to build strategic ‘Golden Hours’ into your life and regularly get into ‘the zone’. To find out more about Maya or get in touch visit: www.mayagudka.com Show notes: [01:37] – Maya’s Planner - Appointment Diary 2021 [02:16] – Planning your Golden Hour [03:34] – Your Planner as your Coach [03:41] – Types of journals [06:30] – Facilitating good time use when getting busier [07:08] – Managing your time and energy [10:05] – Energy & pain management - Nir Eyal [11:57] – Acknowledging tasks you don’t like [12:38] – Final Remarks --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast. The Golden Hour Podcast is hosted by Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. In this episode we’re looking at the way you set your goals. Looking at the types of goals that you set, the timescales that you hope to achieve them over and how you can use Golden Hours to get what you want done. We look at simple frameworks for goal setting for both work and life, a deeper dive into the three main categories I set my goals in, and a few examples for each category.   To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes and links:   [01:50] – Structuring goals – based on Laura Vanderkam’s approach [02:48] – Quarterly goals – the [03:32] – My goal panner – Appointment Diary 2021 [04:22] – What would you like to achieve? [06:09] – Types of goals (Deep dive). Here I mention: the Aura app & the Muse Headband [10:00] – Thinking about scheduling & next episode Additional Links and references: Blog Posts: ‘The Golden Hour basics’   --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. In this episode Maya explains what a golden hour is and why she find them invaluable in her work. Speaking on how she’s achieved multiple Golden Hours in a day, maximising her working ability, how every-day life has impacted these (such as lockdown and kids) and finally the usefulness of Golden Hours to her clients. Maya goes on to overviewing what you can expect from this podcast series, the usefulness to working professionals and episode plans for the future! To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes:   [01:02] – What will this podcast be about? [03:05] – Why I’ve called it ‘The Golden Hour’ [06:04] – Golden hours as a habit [07:20] – Why it’s not as simple as ‘just having a Golden Hour’ [09:06] – Future episodes [10:30] – Final thoughts Links and references: Blog Posts Can you have Golden Hours when all hell breaks loose?: https://www.mayagudka.com/post/golden-hour-diaries-week-3-covid Looking back before looking forward: using a Golden Hour to review your month: https://www.mayagudka.com/post/looking-back-before-looking-forward-using-a-golden-hour-to-review-your-january --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This latest podcast episode on intuitive eating was recorded about a month ago before the pandemic was in full force and ironically, the principles of intuitive eating are even more relevant during this period of huge change and uncertainty. Intuitive eating may sound like eating what you want - when you want - all day every day. Not quite. The concept is instead a set of principles rather than rigid rules to help you manage your physical and emotional health by listening to your psychological cues.   The basis of intuitive eating is not only about food choices but also lifestyle choices guided by self-awareness, self-acceptance and being kind to yourself. This leads to better decisions that create more joy and happiness in your life and hopefully higher levels of physical and emotional wellness.   I’m sure this concept is very welcome for busy people and families at the moment. Many of us find ourselves thrown into a new existence - working from home while homeschooling, worrying about jobs, finance and the back-to-back cooking. During this pandemic many of us will be struggling to accept these new rules and restrictions placed on us but with gentle acceptance, comes a sense of calm and clarity of thought and this enables us to adjust routines and plans in the most helpful way. Indeed, you may find yourself reaching for more comfort foods at the moment - being mindful of this is the first step towards making better decisions and an awareness of how your choices will impact your mood and energy afterwards. I’m finding great solace in my daily tea and chocolate at 4pm but I also sense it’s becoming a habit which I may need to reel back at some point. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Everyone is facing different challenges at the moment. But we can still take a moment to reflect back on the last three months before looking ahead. For those of you who are taking daily walks or runs, pop this on and have a listen! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

With constraints can come creativity... --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Is Nutrigenetics the future of Personalised Nutrition? Some scientists believe that genetic science is the holy grail of preventative medicine allowing us to tailor therapies and interventions according to an individual’s genetic make up. Did you know 99.9% of your DNA is genetically similar to other human beings? The 0.01% difference - that’s still 8 million genes - is responsible for the billions of variations from person to person. These cutting edge tests are creating a new path for Genetics and Personalised Nutrition. Such personalised insights are not only for obsessive biohackers - but anyone whose serious about understanding the best foods for their bodies. If you’ve ever wondered whether carbs, fats, lactose and caffeine are best suited to your biochemistry, you can discover this compelling information from a simple mouth swab. At YourPlate we offer DNAFit Nutrigenetic testing as part of our bespoke Personalised Health Plans - you can map your diet, fitness and sleep according to your genetic profile. Useful and interesting genetic markers include alcohol sensitivity, the obesity gene, bone density markers and even fitness genes so you can personalise your workout schedule. For weight loss plans and Type 2 diabetics, understanding carbohydrate sensitivity and glucose response (ie low, medium high, very high) can help to guide how effective following a low carb or very low carb diet will be. Visionaries see the kitchen of the future containing a “3D printer creating a bespoke piece of chocolate with the nutrients you need in your favourite shape!” Maybe Nutrigenetics will have a part to play in this one day. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

It’s March, we are a good couple of months into 2020. How is your energy, and do you remember your January goals or intentions?   This is your opportunity to check in on those. In this short, rough & ready episode, Maya quickly looks back at Feb.    She describes a little experiment - her ‘no phone day’ - and the inspiration behind this. For one day, convenience was no longer king! Even photos were taken using the polaroid, while phone stayed totally out of sight and mind.   She also reflects on the disruptions to exercise activity in February and focuses on the important thing - quickly getting back to the routine and enjoying the benefits of exercising again.   For those of you who might have had some of your goals derailed in this cold month, hang in there, let’s stay motivated together! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Do you make the most of your digital relationships? Or are you haphazard or intentional about the way you interact online?    Today, digital relationships are a key facet of our relationships. But what exactly do we mean by digital relationships? How many such relationships can our brain handle?   Maya shares some practical tips as well as some of her research into Positive Social Media to help us be more intentional with our time online and make the most of our relationships. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

You might have 500 plus Facebook friends but do you know who your MOAI are? In this episode we delve into the importance of friendship connections and the interesting Japanese concept of MOAI - your inner circle of 5 friends whom you keep from childhood to old age. Friends can be the family you choose - they “replenish your cup”. They are often the first ones you call with good news or the ones you turn to when you need sage advice. Friends are a crucial part of the support system we all need on this adventure called Life. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

This Valentine’s Day we bring you simple ideas of how to connect with your loved ones - focused around touch. So hopefully you can touch your screens less and your favourite people more! Hugs, massage, and even more subtle contact, we’ve got it covered, with the evidence to back it up. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Goals - not just for January! In this quick round-up, we run through some incremental improvements we’ve made, from ginger tea to fitness progress; as well as areas of challenge like sleep. Join in and let us know how your January went, @mayagudka or @aartibhanderishah on Instagram. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Having spent time discussing pragmatic approaches as well as the psychology of decluttering in Part 1, part two zooms in on specific areas: - Kitchen: labelling (yes, you'll be convinced by the end of the segment, to start labelling!) - Wardrobe: basic systems as well as little tips for staying on top of ours and our kid's wardrobes - and do you, like one of us, love an e-bay clothes bundle? - Digital - Maya shares some of the key concepts such as 'ease of retrieval' as well as discussing different scanning technologies and the importance of thinking through how the different categories of paper are managed, from the MOMENT you walk through the door! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Continuing our January "things" theme with a two-part focus on DECLUTTERING! We rate our decluttering status on a scale of Zero to Marie Kondo; Maya shares some specific January decluttering hacks and methods - hint: Marie Kondo’s method is not always appropriate at this time of year. Sometimes trying to spark joy will actually just spark a lot of pain and exhaustion instead - there are easier methods out there for those of us who have other priorities! We consider eastern sciences of Vastu and Feng Shui, and beautiful concepts such as how your interiors and organisation can create a 'spine of light’ in your home environment. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Have you embraced Veganuary? Or are you attempting to increase your plant-based intake? Are you missing cheese and the textures of meat protein? Tempted to give up? If you're struggling to stay on track or need some more inspiration, this episode is dedicated to you. We give you those much-needed nudges and support so you can aim for a plant focussed diet that is delicious but also not lacking in key nutrients. Learn how to make the perfect crispy tofu and get your cheesy fix with nuts and Nutritional Yeast. Nutritional Yeast is a natural source of Vitamin B12, which is often lacking in a vegan diet and also a protein source as well. We share our favourite vegan brands for cream cheese and other vegan delights.   --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Veganuary is upon us. Are you giving it a go or maybe trying a flexitarian approach in the New Year? Are you worried about animal farming and its environmental burden? Veganuary is a not for profit organisation encouraging us to consume less animal products - they claim it is better for our health and the planet. Since 2014 numbers signing up for Veganuary have grown from 3,000 to a huge 250,000. Going plant based or plant focussed has become the latest health craze with the likes of Lewis Hamilton going vegan and various films such as What the Health and Gamechangers advocating the benefits of moving towards veganism. In this episode learn how you can walk the path of a more plant focussed diet and the pros and cons.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

We don't need to tell you that we are staring down the barrel of a new decade! And with this new year comes a new energy. What is the best way to set goals? How often, what type of goals are most successful? How do you choose what's right for you?   Maya provides a coaching perspective, given she works with clients on their goals throughout the year. Aarti shares her beer and brownie Pinterest method and we consider how to improve these processes.     Happy New Year! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

So it's that time of year again and we are getting various resolution and goal setting questions from clients. We know it's that time of year when clients reflect on their year and start to look forward. But before we look forward it's important to take stock and reflect on what has already happened. This is a lite review - we've picked out highlights that we think are interesting, memorable and celebrate the good - and bad for the learnings they bring! Our next episode and also the first episode in 2020 will be our 2020 goal setting episode.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Maya and Aarti continue their conversation from episode 6 discussing garlic, ginger and turmeric and how they use these wonderful winter remedies in their daily rituals and meal preparation. These immune enhancing ingredients can elevate even the most simple dishes such as rice, stir fries and tofu and are a perfect for seasonal winter cookery.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Find out how you can use winter warming spices such as garlic, ginger and turmeric to boost your immunity and ward off winter ills. Maya shares her love for raw garlic and golden milk. Aarti shares her scientific insights into the nutritional properties of these wonderful foods.   --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

We demystify the concept of Mindful Eating and what it actually is. And more importantly how you can integrate some mindful eating  in your daily life and the benefits which flow from it. Sometimes HOW you eat is as important as WHAT you eat.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Maya and Aarti delve into their personal meditation journey over the past 20 years. They explore which styles and forms of meditation have been most useful at different stages of their lives. Whether it is formal classes, apps, books or simply walking - everyone can benefit from some mindfulness in their lives.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Having discussed some of the science around meditation, we open up on how meditation has helped us personally through tough times, and the practicalities of silent meditation retreats.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Meditation - its everywhere, and yet our clients still struggle to actually do it. So in this four-part mini series, we bring our lens to the conversation, giving you gold standard research around the benefits ; before discussing more personal experiences, specific habits and resources in future episodes. Expect a shorter, but slightly heavier episode, laying foundations for the future discussion. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

There is so much in this episode that you might want to listen in 3 segments: - Current research on sleep, a critical look at some of the gloom and doom messaging, and expert insights into the impact on our nutrition, self-control and many other aspects! - Practical things you can do when sleep is hard to come by (whether this is due to kids or other health issues) - A deep dive into bedtime routines, for both kids and ourselves, as well as troubleshooting for ourselves and our clients Enjoy! --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Meal prep can save time and money but the question is how to find the time to actually do it when you have a never ending to do list. Find small windows of time to make meal preparation less of a chore - double up dinner portions, shop online to save time and be less tempted by buy one get one free deals scattered in-store. Simple meal prep hacks like soaking rice and lentils can make life that little bit easier. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Maya and Aarti discuss the importance and safety of key supplements - Vitamin D, iron, B12 and probiotics.  Why some supplements are important even with a good diet and how to ensure you actually remember to take them. Aarti talks about the brands she recommends in her Nutrition Clinics. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

Maya and Aarti talk about the mind and body connection with a focus on mindset. An expert in positive psychology Maya's explores the importance of mindset, how to challenge our internal scripts, build systems to support healthier habits and shift the focus from short-term goal setting to sustained long-term healthier habits.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message

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We are two working parents with young kids, and we know what it means to have a lot on your plate! We are passionate about bringing together our expertise in Nutrition & Psychological Flourishing to help you get the most out of life. Here we talk about how busy parents can make good food, build emotional strength, and therefore...take on the world! From figuring out meal plans to mapping out long term life goals, we want you to get the most out of life. --- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message