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𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆 𝗣𝗼𝘀𝘁 #𝟮: 𝗦𝗹𝗲𝗲𝗽 𝗖𝗵𝗿𝗼𝗻𝗼𝘁𝘆𝗽𝗲𝘀 – 𝗕𝗲𝘆𝗼𝗻𝗱 𝗢𝘄𝗹𝘀 𝗮𝗻𝗱 𝗟𝗮𝗿𝗸𝘀 What’s a chronotype, you ask? It’s the natural rhythm your body follows for sleeping and waking. Not all sleepers are created equal! Some of us are hardwired for a specific sleep-wake preference—a kind of diurnal wave. There are four main chronotypes (see image), and they show how we differ in our peak productivity times and energy levels throughout the day. Yet, we often glorify early risers as being more disciplined or productive. For those whose energy kicks in later, trying to fit into a rigid early schedule can lead to playing catch-up with sleep—and feeling at a disadvantage. Personally, I’ve struggled with sleep, and it became a major issue during my illness. Implementing some of these strategies has made a huge difference, and I can confidently say they work. When I managed a team, I made it a priority to support flexible working arrangements and avoided scheduling early morning meetings. It’s a simple way to honour people’s natural rhythms and boost productivity without adding unnecessary stress. Here are some science-backed tips to improve sleep: 🕒 Consistency is key: Stick to a regular sleep and wake time, even on weekends. ❄️ Cool your room: Aim for 18°C or lower—it helps your body settle into sleep. 🛁 Take a warm shower or bath: At night, this helps your body cool down afterward, improving both the quality and depth of sleep. ☕ Avoid caffeine early: Wait at least an hour after waking before having coffee (your body already produces cortisol naturally in the morning). 📵 Limit screens before bed: Instead, try to get natural light exposure during the day, or use a light device to regulate your body’s internal clock. 🚶 Gentle movement: A short walk or light stretching can help energise you in the morning without overstimulating your body. ✋ Ditch late-day caffeine: Avoid it 6–8 hours before bedtime to prevent sleep disruption. Sleep isn’t one-size-fits-all. Understanding and honouring your chronotype can help you work with your body’s natural rhythm, not against it. Which chronotype are you, and what’s your go-to sleep tip?

𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵 𝗠𝗼𝗻𝗱𝗮𝘆 𝗣𝗼𝘀𝘁 𝟭: 𝗧𝗲𝗻𝗮𝗰𝗶𝘁𝘆 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗼𝗳 𝘁𝗵𝗲 𝗔𝗠𝗖 Did you know that your anterior midcingulate cortex (AMC) plays a key role in willpower and perseverance? This fascinating part of the brain helps us push through challenges—whether it’s sticking to a routine, navigating a tough workout, or even having that difficult conversation you’ve been avoiding. The AMC thrives when we step outside our comfort zones. It’s not about seeking discomfort for its own sake but about recognising that growth often comes from facing the things we’d rather avoid. This morning, I tried a cold shower (and yes, it went about as well as you’d imagine! 😅). It was uncomfortable, but stepping into that challenge left me feeling more alert and capable. The same principle applies to tough conversations, whether it’s addressing a sensitive issue with a colleague or opening up to someone in your personal life. These moments can feel just as uncomfortable as a cold shower (probably more so!), but they’re essential for growth, understanding, and stronger relationships. Each time we confront a challenge, we train our brains to become more resilient and better equipped to handle future difficulties. We’re not meant for perpetual comfort—it’s through facing discomfort that we grow stronger. So, what challenge will you take on this week? Is there a conversation you’ve been putting off that could bring clarity, connection, or progress?

Wellness Wednesday post. I'm trying a simple idea to improve my mindset and outlook. At the end of the day, I'll write down the top thing I'm grateful for that day on a Post-it note and put it in a jar. Then, when I need a boost, I'll read through the Post-it notes! It could also work paperless by emailing yourself with the subject line "daily gratitude". Then, you just need to search for that phrase in your inbox. It will be interesting to see what starts to stack up! What do you think?

🎯 𝗪𝗮𝗻𝘁 𝗕𝗲𝘁𝘁𝗲𝗿 𝗖𝗼𝗻𝘃𝗲𝗿𝘀𝗮𝘁𝗶𝗼𝗻𝘀 𝗶𝗻 𝟮𝟬𝟮𝟱? 𝗦𝘁𝗼𝗽 𝗔𝘀𝗸𝗶𝗻𝗴 𝗧𝗵𝗶𝘀 𝗤𝘂𝗲𝘀𝘁𝗶𝗼𝗻! 🎯 I hope those of you returning to work had a chance to recharge over the break. Instead of starting with the usual "How was your Christmas?" (which often gets a simple "good"), why not try something a bit more meaningful? Ask, "𝗪𝗵𝗮𝘁 𝘄𝗮𝘀 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝘂𝗿𝗶𝘁𝗲 𝗺𝗼𝗺𝗲𝗻𝘁 𝗼𝘃𝗲𝗿 𝘁𝗵𝗲 𝗵𝗼𝗹𝗶𝗱𝗮𝘆𝘀? " or, "𝗜𝘀 𝘁𝗵𝗲𝗿𝗲 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝗻𝗲𝘄 𝘆𝗼𝘂'𝗿𝗲 𝗲𝘅𝗰𝗶𝘁𝗲𝗱 𝘁𝗼 𝘁𝗿𝘆 𝘁𝗵𝗶𝘀 𝘆𝗲𝗮𝗿? It’s a great way to spark deeper conversations and uncover stories you might not expect. Let’s make 2025 the year of thoughtful questions and genuine connections. 💬 What's your favourite question to spark a great conversation? Drop it below! 👇

“𝗧𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝗼𝗻𝗹𝘆 𝘁𝘄𝗼 𝘁𝗿𝗮𝗴𝗲𝗱𝗶𝗲𝘀 𝗶𝗻 𝗹𝗶𝗳𝗲: 𝗼𝗻𝗲 𝗶𝘀 𝗻𝗼𝘁 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝗼𝗻𝗲 𝘄𝗮𝗻𝘁𝘀, 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗼𝘁𝗵𝗲𝗿 𝗶𝘀 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝗶𝘁” Oscar Wilde I'd love to hear what this means to you!

"𝗧𝗵𝗲𝗿𝗲'𝘀 𝗡𝗼 𝗦𝘂𝗰𝗵 𝗧𝗵𝗶𝗻𝗴 𝗮𝘀 𝗥𝗲𝗷𝗲𝗰𝘁𝗶𝗼𝗻, 𝗝𝘂𝘀𝘁 𝗥𝗲𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻" – 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗥𝗲𝗳𝗹𝗲𝗰𝘁 ✨ As Christmas 🎄 draws near and the New Year 🎉 looms just beyond, many of us in time-pressured roles are afforded a rare and precious gift: time to reflect 🕰️. Don’t squander it. From conversations with colleagues, friends, and peers, it’s clear that 2024 was a year of profound challenges. Job losses—particularly in Wellington—reshaped lives and industries. Many faced personal and professional curveballs they hadn’t anticipated. Yet, in the midst of the difficulties, there were also moments of growth 🌱, resilience 💪, and unexpected achievements 🏆. For me, one of those moments was finally launching my own consultancy 🚀—a goal I’ve thought about for some time. Taking that leap was both exhilarating and nerve-wracking, but it’s something I’m deeply proud of. If you’re lucky enough to get some time off this season, here are some reflective prompts to make the most of it: 🌟 𝗪𝗵𝗮𝘁 𝘄𝗮𝘀 𝘁𝗵𝗲 𝗴𝗿𝗲𝗮𝘁𝗲𝘀𝘁 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘆𝗼𝘂 𝗼𝘃𝗲𝗿𝗰𝗮𝗺𝗲 𝗶𝗻 𝟮𝟬𝟮𝟰? 🤔 𝗪𝗵𝗮𝘁 𝘀𝘂𝗿𝗽𝗿𝗶𝘀𝗲𝗱 𝘆𝗼𝘂 𝘁𝗵𝗶𝘀 𝘆𝗲𝗮𝗿? 🏅 𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝘆𝗼𝘂 𝗺𝗼𝘀𝘁 𝗽𝗿𝗼𝘂𝗱 𝗼𝗳 𝗮𝗰𝗵𝗶𝗲𝘃𝗶𝗻𝗴? 🎢 𝗪𝗵𝗮𝘁 𝗰𝘂𝗿𝘃𝗲𝗯𝗮𝗹𝗹𝘀 𝘀𝗵𝗮𝗽𝗲𝗱 𝘆𝗼𝘂𝗿 𝗷𝗼𝘂𝗿𝗻𝗲𝘆? Life rarely goes as planned. Even the best strategies intersect with reality, luck 🍀, timing ⏳, and the shifting tides 🌊 of the wider environment. And while it’s easy to dwell on what we didn’t achieve—the plans deferred or the opportunities lost—it’s worth asking: 𝗪𝗵𝗮𝘁 𝗱𝗶𝗱 𝘄𝗲 𝗴𝗮𝗶𝗻 𝗶𝗻𝘀𝘁𝗲𝗮𝗱? Reflection is not just about looking back. It’s about gathering the lessons 📖, acknowledging the wins (big or small), and setting the foundation for the year ahead 🛠️. As we wrap up 2024, I hope you find some clarity ✨, pride 🥂, and even gratitude amidst the challenges. Here’s to carrying those reflections into a stronger, more intentional 2025 🚀. What’s one thing you’re proud of from 2024? I’d love to hear it in the comments! 💬

🎯 𝗙𝗲𝗲𝗱𝗯𝗮𝗰𝗸 𝗧𝗵𝗮𝘁 𝗛𝗲𝗮𝗹𝘀 𝗮𝗻𝗱 𝗘𝗺𝗽𝗼𝘄𝗲𝗿𝘀 🧠 For many of us, especially those with trauma, feedback can feel like a high-stakes moment. Too much critique? The brain shifts into survival mode—fight, flight, or freeze (and the new ones). Whether this is at work or not, it applies. Less is more. Here’s how to make feedback not just productive but empowering: 💡 The 5:1 Ratio: Five positives for every critique. This isn’t just about sugarcoating—it helps the brain stay open to growth. 💡 Prioritise: Focus on 1-2 actionable points. Clarity builds confidence; overwhelm erodes it. 💡 Reflection First: Asking, “How do you think you went?” lets the person take ownership of their development and opens the door to strengths-based, collaborative conversations. 💡 Delivery Matters: Tone and body language speak louder than words. A warm, calm presence fosters safety and trust. For those with trauma—and let’s be honest, that’s many of us—feedback done right can be transformative. When you balance care with clarity, you empower growth instead of triggering fear. How do you make feedback a tool for empowerment? Let’s share and grow together. 👇 #Leadership #TraumaInformed #StrengthsBasedGrowth

“He who suffers before it is necessary suffers more than is necessary” Seneca

When someone is venting, talking about a problem, etc., and you're unsure what to do.... try asking the following question: how can I best support you right now? (if you are willing and able to support them in that moment). Watch what happens....

💭 𝗜𝗳 𝗬𝗼𝘂 𝗖𝗼𝘂𝗹𝗱 𝗧𝗲𝗹𝗹 𝗬𝗼𝘂𝗿 𝗬𝗼𝘂𝗻𝗴𝗲𝗿 𝗦𝗲𝗹𝗳 𝗢𝗻𝗲 𝗧𝗵𝗶𝗻𝗴, 𝗪𝗵𝗮𝘁 𝗪𝗼𝘂𝗹𝗱 𝗜𝘁 𝗕𝗲? Life has a way of teaching us lessons—some hard, some beautiful. If you could go back and give your younger self one piece of advice, what would it be? Would you remind your younger self to trust the process? To let go of what they can’t control? Or maybe just to be kinder to themselves? 💙 🖤 Here’s mine: “It’s okay to feel lost sometimes. You don’t have to have it all figured out. Just keep moving forward, one step at a time.” What about you? Let’s share some wisdom below and inspire each other. ⬇️ #SelfGrowth #Reflection #LifeLessons #Encouragement #RealTalk