The Golden Hour: Recent Episodes
Maya Gudka
The Golden Hour typically refers to the first and last hours of sunlight in the day. The time in which many professionals in the visual arts regard as the best hours of the day to work their craft.
But for me, they're the hours you create the best conditions for yourself in which your best work is allowed to happen. In this podcast, we're going to look at the habits, behaviours and techniques of high-performers and the approaches I've found most effective in my 15 years of coaching and research.
Hosted by Maya Gudka. Maya coaches one-to-one and in groups, in partnership with London Business School, numerous other associate organisations, and is a vetted expert on Wondersource and Psychologies Magazines blogging platforms.
Part of the August 2026 Refresh Series.
Most bucket lists don't make it to 100 items. That's exactly the point of this exercise.
In this episode, Maya walks through the list of 100 dreams - an exercise she came across via Laura Vanderkam, originally from career coach Carolina Ceniza-Levine - and shares how she went about it herself. The idea is simple: an unedited list of anything you might want to do or have more of in your life - a powerful exercise for a number of reasons.
What you'll learn:
- How to actually do the exercise - including what to do when you run out of ideas
- How the list becomes a useful reference point for goal setting and making the most of your leisure time
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
Part of the August 2026 Refresh Series.
What's your default strategy when you're feeling burnt out or depleted? A sunny trip away? Nothing wrong with that - but there are other, perhaps more powerful, ways to recharge too.
In this episode, Maya breaks down her own version of the seven types of rest, drawing on years of coaching conversations to explore why switching off looks different for everyone - and why going from near-burnout to a beach doesn't always solve the problem.
What you'll learn:
- The seven types of rest - and a simple way to identify which ones you're missing
- The difference between rejuvenation and refresh - and why relying on a change of scene alone often isn't enough
You can read Maya's accompanying LinkedIn post and access the rest checklist here: https://www.linkedin.com/pulse/when-you-cant-switch-off-maya-gudka-msc-cfa-ma-cantab-/
You can also listen to Maya's episode on sleep here: https://open.spotify.com/episode/0XscMUgFfUgsDE2JX931jN?si=ea2d0fe498ec4271
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
Workplace bullying happens more often than it should. In this episode, Maya shares guidance from inside her coaching programme - practical steps that have helped clients deal with this and start to move things forward.
She explains why the bullying interaction itself isn't something the victim can fix, as well as sharing details of her own past experiences.
What you'll learn:
- Specific techniques to manage a bullying situation - including one that made HR start taking action almost immediately
- A simple shift in how you frame the issue that makes leadership take it seriously
To find out more about the programme curriculum, visit https://www.mayagudka.com/for-individuals
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
If you come from a corporate, analytical or financial background, talking about money in terms of energy can feel unfamiliar - even a bit uncomfortable. But Maya has seen these subconscious patterns play out again and again, both in her own life and in her work with clients.
In this archive episode, Maya is joined by her former business coach Rose Radford to talk about masculine and feminine money energies - what they are, how they show up, and why understanding them can shift the way you think about ambition, money and growth, whatever stage of business or career you're at.
What you'll learn:
- The difference between masculine and feminine money energies - and how to spot which one you default to
- What an "energetic set point" is, and how it might be keeping your income at the same level year after year
This episode was first published in January 2025. You can connect with Rose on Instagram at https://www.instagram.com/iamroseradford/
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
In this second conversation with executive relationship strategist Katarina Polonska, Maya and Katarina go deeper - looking at the specific dynamics that emerge between ambitious partners and the hidden tensions in dual career households.What you'll learn:
- The concept of relational hygiene, with examples from Katarina’s own relationship
- How so many couples drift into a parent-child dynamic without realising it.
Catch up with the first episode here: https://open.spotify.com/episode/008RNUWAgwaT6BMEvyPt1B?si=W6Uz9AeQT8uz0Ge6rjJ2kA
You can connect with Katarina Polonska at www.katarinapolonska.com and on the Successfully in Love podcast.
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
Personal relationships rarely make it onto a leadership development programme. And yet, as Maya sees regularly in her coaching work, what's happening at home has a profound impact on what's happening at work.
In this episode - the first of two conversations - Maya is joined by executive relationship strategist Katarina Polonska to explore the relationships outside work that shape so much of how leaders show up.
What you'll learn:
- Why high achievers can be particularly vulnerable to relationship breakdown
- The deeper emotional drivers behind ambition
- What to do when couples counselling doesn’t work
You can connect with Katarina Polonska at www.katarinapolonska.com and on the Successfully in Love podcast.
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
As we reach the midpoint of the year, Maya shares her end-of-June review - a series of personal reflection questions designed to help you recalibrate before the second half of the year begins.
Maya works through the questions throughout the episode, reflecting on what's gone well, what she worried about that turned out not to matter, and what she wants the rest of the year to look like.
You’ll find out Maya’s personal reflections, her thoughts on the next phase of her life, and learn the key questions you can use for your own mid-year review.
Don’t forget to subscribe to the YouTube Channel for all the video episodes and short clips https://www.youtube.com/@MayaGudka?sub_confirmation=1
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
For all other info, visit the website www.mayagudka.com
You might already be pretty good when it comes to your food habits. But do you know what's actually working - and what could give them a refresh without a huge amount of extra effort?
In part two of this conversation with Adam Kingl, co-author of Executive Eats: The Cookbook for a Better Working Life, Maya and Adam get into the practicalities. Whether you're in the office, working from home or travelling, they look at what sustained energy actually requires - and the specific foods and habits that support focus, concentration and performance throughout a long working day.
What you'll learn:
- The foods that got written off - and what the science actually says
- The specific foods that improve focus, mood and decision-making during the work day
Executive Eats: The Cookbook for a Better Working Life is out on 16th June 2026 and is available now to pre-order from all major online book retailers.
You can catch up on part one of the conversation https://spotifycreators-web.app.link/e/K7t1uue1X3b:
Adam Kingl is an author, educator, keynote speaker and consultant affiliated with a number of leading business schools including London Business School, Imperial College and UCL School of Management. Executive Eats is his third book, following Next Generation Leadership and Sparking Success. You can connect with Adam at https://www.linkedin.com/in/adam-kingl/. Find out more at https://adamkingl.com/
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
What if food could do more than just fuel you - what if it could change how effective your leadership is?
Adam Kingl joins Maya to talk about his new book, Executive Eats: The Cookbook for a Better Working Life - a first in the cookbook world. It speaks to something both Maya and Adam encounter regularly in their work with leaders: not enough energy, focus that isn't where it needs to be, and the ever-present threat of burnout.
In this conversation, Adam talks about how food can support sustained energy, focus, concentration, emotional regulation and even creativity - and the practical side of making that work in real life. They cover flavor profiles, batching, building block recipes, and how to use cooking to reduce stress rather than create more of it.
What you'll learn:
- The ten performance states a leader wants to be in at work - and how to use them as a starting point for changing how you eat
- How one simple building block recipe can become dozens without significantly more effort or skill
Executive Eats: The Cookbook for a Better Working Life is out on 16th June 2026 and is available now to pre-order from all major online book retailers.
Adam Kingl is an author, educator, keynote speaker and consultant affiliated with a number of leading business schools including London Business School, Imperial College and UCL School of Management. Executive Eats is his third book, following Next Generation Leadership and Sparking Success.
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
Organisations all over the world are having the same conversation right now - ‘how do we use AI fast enough to stay competitive without creating complete chaos?’ In this second conversation with AI governance and cybersecurity expert Dr Adeel Shaikh Muhammad, Maya explores the risks that leaders and teams are underestimating and discusses whether we should be wary or optimistic about the future of AI in organisations.
What you'll learn:
- The key risks in using AI leaders need to be aware of and the minimum protections you should have in place
- The various ways AI expert Dr Adeel Shaikh Muhammad personally uses over 20 AI tools
- How to bring your team on board with AI - including those who are resistant or feel it isn't for them
Dr Adeel Shaikh Muhammad is a cybersecurity strategist, AI governance expert and global speaker with over 16 years of experience in information security. He is the author of two books bridging AI innovation and ethical leadership - "AI-Driven Transformation of Security Operations Center (SOC)" and "AI and Us: The Ethical Choices" - and is currently completing his doctorate in the same space.You can connect with Dr Adeel Shaikh Muhammad at https://www.linkedin.com/in/shadeel/
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
AI is provoking all sorts of reactions right now - fear, excitement, overwhelm, scepticism. But Maya argues we're asking the wrong questions. Instead of debating whether AI is good or bad, what if we asked what excellent actually looks like?
In this episode - the first of two conversations - Maya is joined by AI governance and cybersecurity expert Dr Adeel Shaikh Muhammad. Together they explore what separates high-quality AI leadership from noise and hype, why a lot of organisations are approaching AI backwards, and what the best teams are doing differently.
What you'll learn:
- The 6 AI tools leaders should be using today
- What genuinely AI-embedded teams are doing differently
Dr Adeel Shaikh Muhammad is a cybersecurity strategist, AI governance expert and global speaker with over 16 years of experience in information security. He is the author of two books bridging AI innovation and ethical leadership - "AI-Driven Transformation of Security Operations Center (SOC)" and "AI and Us: The Ethical Choices" - and is currently completing his doctorate in the same space.
You can connect with Dr Adeel Shaikh Muhammad at https://www.linkedin.com/in/shadeel/
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
What do you do when you’re putting effort into a meaningful goal, but there’s no visible sign that anything is happening?If you’re in the ‘messy middle’ phase of a career change, business journey, fitness goal, or personal transformation, this episode from Maya Gudka will help you to stay committed to your goals when progress feels invisible and motivation dips.
You’ll discover / learn:
- Why SMART goals can kill your progress
- The subtle mindset shift to make your goal attainment inevitable
- The fun secret to making goal progress sustainable long term
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
We've all experienced the never-ending to-do list that keeps you busy - too busy to dedicate time to the needle-moving, strategic work.
In this episode, Maya shares four practical ways to declutter your work to-do list, drawing on what has actually worked for her clients inside organisations. If you’re a reliable high achiever who consistently delivers on everything asked of you - this episode is a must watch.
What you'll learn:
- A foolproof way of deciding what actually belongs on your to-do list
- The conversations you need to have that help you take back control of your time
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
We've all been in that meeting where one person dominates the conversation and you can feel the rest of the group disengaging - but nobody quite knows how to interrupt. A listener wrote in asking exactly how to handle this, particularly when hierarchy is involved.
In this episode, Maya walks through a set of practical tools, from setting things up before the meeting begins, to what to actually say in the moment when you need to step in.
You’ll also learn
- The technique Maya uses at the start of every meeting that makes interrupting (when necessary) frictionless
- Simple tricks to set up a meeting in a way that won’t get derailed
- A word-for word example of what to say when you interrupt
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
We know that goals can create focus, momentum and progress. But what happens when that same focus starts to narrow your thinking or drain your energy?
Rather than pushing harder or resetting everything, Maya explores a different approach - stepping back just enough to reconnect with your goals in a way that refreshes you.
Ambition isn’t abandoned - instead you’ll hear when to ease off, when to rely on your systems, and when doing less might create more progress.
What You’ll Learn:
- Three ways to address periods of low motivation
- How Maya has tweaked her morning routine to carry her forward with minimal effort
You can listen to the episodes on Goal-Free Living with Stephen Shapiro here. Part One, Part Two. As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
We know that our physical environment influences our focus, productivity and energy. Our subconscious is constantly responding to our environment, even when we don’t actively realise. But what are the easiest and most doable steps we can take to improve our current set up?
Rather than simply discussing a list of nice-to-haves, Maya shares a real, honest “scorecard” of what she’s actually implemented — what worked, what didn’t, and what made the biggest difference.
What You’ll Learn:
- How to position your desk for optimal energy and ‘support’
- How long it actually takes Maya to do a quick desk reset
- The simplest rituals to set your working day up for success
- The plants, crystals and other items that do and do not work in a home office
- How to clear the energy of your workspace for better manifestation
As usual, connect with Maya at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
When you look at your calendar for the week ahead, do you feel energised or overwhelmed?
For many high achievers, the calendar becomes something they react to rather than something they design,
And even before the week begins, it can often feel like it’s already out of your control.
In this episode Maya introduces a powerful concept: Calendar Architecture. A strategic way of structuring your time so your week supports your goals, rather than working against them.
Because your calendar isn’t just a scheduling tool. It’s one of your most important leadership tools.
What You’ll Learn
- Why your calendar might be creating stress, distraction, or lack of progress
- The key mindset shift: your calendar should serve you, not the other way around
- How to identify the 3 core parts of your calendar (and what to do with each)
- Why curiosity and “rabbit holes” aren’t the problem, timing is
- How to redesign meetings you do control (without disrupting your organisation)
- Why Monday morning meetings can sabotage your entire week
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
If you asked what the easiest way is to “have it all”, the answer in this episode might surprise you.
It’s not working harder.
It’s not better organisation.
It’s fierce prioritisation.
In this episode Maya explores the mindset shift that allows high achievers to focus their energy on the work that truly matters, without increasing their workload.
While organisation helps create structure, prioritisation is what ensures your time and energy go toward the activities that actually move the needle.
For many leaders, this requires letting go of habits that look productive but don’t create meaningful progress.
Drawing on research, coaching insights, and personal experiences, including lessons from her time studying economics at Cambridge, Maya shares how deliberate prioritisation can produce far greater results than simply trying to do everything.
What You’ll Learn
- Why fierce prioritisation is the real key to achieving more without working harder
- The difference between being organised and being strategically focused
- Why many capable professionals spend the majority of their time on low-impact work
- Why prioritisation sometimes means allowing other areas of life to look imperfect
- Practical strategies for making difficult prioritisation decisions
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
If you’ve ever felt stuck between career options, overwhelmed by demands, or unsure which opportunities to pursue, this episode will help you zoom out and see the bigger picture.
Most ambitious professionals think about the next promotion, the next role, or the next opportunity.
But what if the real breakthrough comes from thinking much further ahead?
In this episode Maya shares a powerful framework used inside her Vision Code programme that helps high achievers design their career and life from the top down.
Instead of planning from your current situation upward, Maya explains how developing a 10-year vision unlocks clarity, better decision-making, and far greater long-term potential.
In this episode you’ll learn:
- Why thinking only about your next career step can limit your potential
- How creating a 10-year vision helps uncover opportunities you might otherwise miss
- The difference between bottom-up career planning vs top-down vision planning
- Why we overestimate what we can do in a day but underestimate what we can do in 10 years
- How a long-term vision makes career decisions faster and clearer
- How moments of envy or comparison can actually reveal clues about your deeper goals
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
And as mentioned in the episode, check out her recommendations: https://www.linkedin.com/in/mayagudka/details/recommendations
“Work-life balance” is one of the most overused phrases in modern careers.
Instead of treating balance as something you stumble across on a good week, this episode shows how to design it intentionally through structure, support, and mindset.
In this episode, Maya breaks down the systematic building blocks behind real work-life balance, and why surface-level advice like “set boundaries” or “switch off earlier” rarely solves the real problem.
In this episode you’ll hear:
• Why boundaries alone rarely fix the real work-life balance problem
• Why defining your own version of success changes how balance becomes possible
• Why trying to move too many priorities forward at once kills balance
• Why the right scaffolding typically matters more than mindset
Learn more about Maya’s Life Work Design Programme https://www.mayagudka.com/lifework-design
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
As we move into the second quarter of the year, it’s a powerful moment to pause and ask:
What is actually working?
And what might need to change?
In this episode Maya reflects on a theme that emerged during the first quarter of the year: the difference between build phases and optimisation phases in both careers and life.
Many high achievers spend years in build mode, launching projects, changing roles, developing expertise, raising families, and creating new opportunities.
But there comes a point where growth isn’t about adding more.
It’s about refining what already exists.
This episode explores how recognising the phase you’re in can change the way you approach your work, your goals, and your energy.
What You Will Learn
- The difference between build phases and optimisation phases in career and life
- Why building something new requires far more energy than refining something existing
- How organisational theory explains the balance between exploration and optimisation
- Why build phases often take longer than expected
- The hidden power of optimising systems, habits, and processes that already work
- How to identify whether you’re currently in a build season or an optimisation season
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
Feeling overworked, undervalued, or like you’re constantly firefighting? You’re not alone and it’s not about ambition or poor time management. In this episode, Maya breaks down three hidden reasons high achievers get overloaded: weak or unspoken boundaries, over-investing in effort while under-investing in visibility and influence, and operating without a clear personal vision (so you default to everyone else’s priorities).
You’ll leave with practical scripts, mindset resets, and a simple way to reallocate time toward the work that actually moves your career forward.
You’ll Learn
- How to say no (or “not now”) without damaging relationships
- Why visibility and stakeholder buy-in should be 50% of the job (and how to plan for it)
- The difference between promotable and non-promotable tasks — and how to ask for clarity
- How a clear North Star stops you from becoming everyone else’s problem-solver
- A weekly reset to protect your time, team, and energy
Results from participants of Vision Unblocked: https://www.mayagudka.com/vision-unblocked
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
In Part 2 of this conversation with Shirley Phillips from House of Colour, we move beyond colour palettes and into something deeper:
How your wardrobe supports leadership transitions, authority, authenticity — and promotion.
This episode explores how visual presence shapes perception in the workplace, particularly during: promotions, career pivots, returning from leave and navigating underrepresentation
If Part 1 introduced the science of colour, Part 2 explores the psychology.
What You’ll Learn
- Why leadership presence is more visual than most professionals realise
- The psychology behind first impressions (and the “5% rule”)
- How colour and style can support authority without sacrificing authenticity
- Why underrepresented professionals may need to be intentional about visual cues
- What “clothing personality” means (Natural, Classic, Dramatic, Gamine, Ingenue, Romantic)
- How to align your off-duty and on-duty identity
- Why many professionals unknowingly wear a “mask” to work
To find out more about Maya you can connect with her at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
Most high achievers obsess over performance, delivery, and strategic thinking.
But what about the visual signal you send before you even speak?
In this episode, Maya sits down with Shirley Phillips of House of Colour to explore how colour analysis and personal style influence confidence, credibility, and executive presence.
It’s about identity.
It’s about leadership.
And it’s about showing up as the most authentic version of yourself - rather than dressing by accident.
What you’ll learn
- How your wardrobe is already communicating your personal brand
- Why colour analysis isn’t superficial
- Why the wrong colours can make you look tired, harsh or even “sinister”
- Dressing for a role vs dressing as yourself
- Building a sustainable, joyful wardrobe
As usual, connect with Maya at https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
For all other info, visit the website www.mayagudka.com
What if the problem isn’t how much you spend, but where you spend it?
In this episode, Maya introduces the concept of Money Dials, a powerful framework popularised by Ramit Sethi, and explores how it can help high achievers spend with confidence, clarity, and intention
.
Rather than obsessing over budgets or cutting back everywhere, Money Dials help you identify the specific areas of life where spending genuinely adds value and where it doesn’t. Once you know your dials, you can turn them up unapologetically and cut back mercilessly on the rest, without guilt or resentment.
Maya shares her own biggest money dial (convenience), explains why this framework is especially helpful for high performers, and introduces a coaching twist: combining money dials to get the greatest return on your spending.
What You’ll Learn
- What Money Dials are — and why they matter more than budgeting
- The 10 most common money dials (including convenience, freedom, relationships, and health)
- Why some spending feels expansive while other spending feels draining
- How your money choices reflect what you truly value (even when you don’t realise it)
- How combining money dials leads to elite level decisions
This episode is especially relevant if you often feel conflicted about spending money despite earning well and you want to align your finances with the life you’re building.
To find out more about Maya you can connect with her at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
Many high achievers are quietly working towards financial independence, whether they call it FIRE or not. But what happens when the goal becomes escaping work rather than designing a life you actually want to live?
In this episode Maya breaks down the FIRE movement (Financial Independence, Retire Early) in a clear, grounded way without hype, extremes, or unrealistic assumptions.
We explore what FIRE really is, where it can be helpful, and where it can fall short for ambitious professionals who don’t actually want to stop working, they want more autonomy, choice, and control.
What You’ll Learn
- What FIRE actually means (and what it isn’t)
- The different types of FIRE: Lean, Fat, Coast, and Barista
- How your savings rate and lifestyle costs shape your freedom
- The often-ignored emotional and psychological side of FIRE
- Why many people feel flat or lost after hitting their “number”
To find out more about Maya you can connect with her at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
Do morning routines really work if you’re not naturally disciplined, consistent, or living a perfectly predictable life?
In this episode Maya Gudka answers a listener question that captures why so many high achievers opt out of morning routines altogether and shows you a flexible, realistic alternative.
Rather than rigid schedules or 5am starts, Maya explains how to design mornings around a few high-impact cornerstones that support your energy, focus, and wellbeing, even if you have young children, variable mornings, or low tolerance for rigidity.
This episode reframes morning routines as something that should pull you out of bed, not feel like another performance metric.
What You’ll Learn
- Why most people give up on morning routines
- The difference between rigid routines and flexible cornerstones
- How mornings support clarity, focus, and reduced overwork
- Why cognitively demanding work is best done early
- How to create a “pull factor” that makes mornings enjoyable
To find out more about Maya you can connect with her at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
By February, the shine of New Year goals has usually worn off.
Some things are working. Some things aren’t. And this is the moment where many high achievers either compound progress, or slowly disengage, telling themselves “it’s not working” or “I’m not working.”
In this episode Maya Gudka explains why February is one of the most powerful months of the year for progress, and why this is the perfect time to shift your focus from outcomes to small, repeatable processes.
You’ll learn the difference between outcome goals and process goals, why “trust the process” isn’t always helpful advice, and how to choose one simple process to commit to for the next 28 days, without burnout, pressure, or overhauling your life.
What You’ll Learn
- Why February is a critical inflection point for goals
- The difference between outcome goals and process goals
- Why high achievers often over-control outcomes
- Why “trust the process” only works if it’s the right process
To find out more about Maya you can connect with her at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
If your iPhone camera roll feels overwhelming — too many screenshots, duplicate photos, long videos, and thousands of images you never look at — this episode is for you.
In this episode, Maya shares a simple January routine for decluttering photos on your iPhone: a 5-minute daily photo delete habit that makes steady progress without turning into a huge digital clear-out.
This isn’t organising for the sake of it. It’s about organising your photos so your memories are usable again, freeing up iPhone storage, and reducing the mental load that comes from digital clutter.
Maya explains why digital photos become overwhelming, where to start for the biggest wins (duplicates, selfies, videos, screenshots, and storage-by-size), and how to delete photos without regret — including why starting one year back makes this process much easier.
If you’re looking for a calm, sustainable way to declutter your camera roll, clear iPhone storage, and feel more intentional about the photos you keep, this episode will give you a simple place to start.
What You’ll Learn
- How to declutter photos on your iPhone in just 5 minutes a day
- Why your camera roll feels overwhelming (and how to fix it)
- The fastest way to free up iPhone storage using videos and duplicates
- How to delete photos without regret
- A sustainable digital declutter habit for busy professionals
This episode is part of Maya’s January series helping high achievers build clarity around money, career, and daily routines for 2026.
You can find the £33 Vision Unblocked programme here https://www.mayagudka.com/vision-unblocked
2024 Year End Review Episode https://open.spotify.com/episode/02TyZAsVS7Qf8FTnudRcv0
What is Your Personal Rich Life Vision? Episode https://open.spotify.com/episode/7KC86MbwBZhL6ExiSDGl8k
The Abundance Series - Start with these https://youtu.be/IZJJlI2mw_E?si=8BXyvpkcSb9bh4YU https://youtu.be/L67WF_2I9sk?si=HVDhSj17GN3gzfIv
5 Ways to Effortlessly Achieve Your Goals Episode https://open.spotify.com/episode/4l6zoSOQVzQTcSdxn8GCxZ
And download your free Vision Checklist here https://www.mayagudka.com/vision-checklist Connect with Maya on LinkedIn https://www.linkedin.com/m/in/mayagudkaAnd subscribe to the pod YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
January is career-planning season and this year, those conversations are more urgent than ever.
In this episode, Maya Gudka shares the three career strategies she is discussing most frequently with her clients right now, particularly in light of growing uncertainty around AI, automation, and the future of knowledge work.
What You’ll Learn
- How to spot the parts of your work that energise you most
- Why vision matters more when the future feels uncertain
- How AI uncertainty can push people into short-term thinking
- Why holding a personal North Star helps you ride change instead of drowning in it
This episode is part of Maya’s January series helping high achievers build clarity around money, career, and daily routines for 2026.
You can find the £33 Vision Unblocked programme here https://www.mayagudka.com/vision-unblocked
2024 Year End Review Episode https://open.spotify.com/episode/02TyZAsVS7Qf8FTnudRcv0
What is Your Personal Rich Life Vision? Episode https://open.spotify.com/episode/7KC86MbwBZhL6ExiSDGl8k
The Abundance Series - Start with these https://youtu.be/IZJJlI2mw_E?si=8BXyvpkcSb9bh4YU https://youtu.be/L67WF_2I9sk?si=HVDhSj17GN3gzfIv
5 Ways to Effortlessly Achieve Your Goals Episode https://open.spotify.com/episode/4l6zoSOQVzQTcSdxn8GCxZ
And download your free Vision Checklist here https://www.mayagudka.com/vision-checklist
Connect with Maya on LinkedIn https://www.linkedin.com/m/in/mayagudka
And subscribe to the pod YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
If money admin sits on your 2026 goals list but fills you with a low-level sense of dread, this episode is for you.
In this episode, Maya Gudka shares a calm, sustainable approach to getting on top of your finances, without overwhelm, avoidance, or perfectionism.
Rather than treating money as an end goal, Maya reframes it as a powerful enabler: one that shapes your career choices, your risk tolerance, and how quickly you can bring your long-term vision to life. She explains why January is the highest-leverage time of year to get financially organised, and how even a few well-designed systems can quietly transform your sense of control and confidence.
Using her Easy, Fun, Fits (EFF) framework, Maya walks you through how to make financial organisation manageable, even if money has historically felt heavy or triggering.
What You’ll Learn
- How financial clarity directly expands your career options
- Why January is the perfect window for financial organisation
- The difference between housekeeping, daily systems, and long-term investing
- Why automation is your biggest ally with money
- How to connect money to your “rich life” and joy spends
This episode is part of Maya’s January series helping high achievers build clarity around money, career, and daily routines for 2026.
You can find the £33 Vision Unblocked programme here https://www.mayagudka.com/vision-unblocked
2024 Year End Review Episode https://open.spotify.com/episode/02TyZAsVS7Qf8FTnudRcv0
What is Your Personal Rich Life Vision? Episode https://open.spotify.com/episode/7KC86MbwBZhL6ExiSDGl8k
The Abundance Series - Start with these https://youtu.be/IZJJlI2mw_E?si=8BXyvpkcSb9bh4YU https://youtu.be/L67WF_2I9sk?si=HVDhSj17GN3gzfIv
5 Ways to Effortlessly Achieve Your Goals Episode https://open.spotify.com/episode/4l6zoSOQVzQTcSdxn8GCxZ
And download your free Vision Checklist here https://www.mayagudka.com/vision-checklist Connect with Maya on LinkedIn https://www.linkedin.com/m/in/mayagudkaAnd subscribe to the pod YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
If January already feels noisy, overwhelming, or full of other people’s goals this is the episode for you.
In this episode Maya Gudka shares a more strategic way to orient yourself at the start of the year, whether you already have goals, are still deliberating, or feel completely stuck.
Rather than rushing into action, Maya explains why January is a unique window for reflection, organisation, and laying foundations and why this season is not about launching or pushing hard.
You’ll be guided through choosing a Word of the Year, visualising where you want to be one year from now, and using the Easy, Fun, Fits (EFF) framework to design goals that actually work in real life.
This episode kicks off a January series focused on money, career, and daily routines, designed specifically for high achievers who want clarity without burnout.
You can find the £33 Vision Unblocked programme here https://www.mayagudka.com/vision-unblocked
2024 Year End Review Episode https://open.spotify.com/episode/02TyZAsVS7Qf8FTnudRcv0
What is Your Personal Rich Life Vision? Episode https://open.spotify.com/episode/7KC86MbwBZhL6ExiSDGl8k
The Abundance Series - Start with these https://youtu.be/IZJJlI2mw_E?si=8BXyvpkcSb9bh4YU https://youtu.be/L67WF_2I9sk?si=HVDhSj17GN3gzfIv
5 Ways to Effortlessly Achieve Your Goals Episode https://open.spotify.com/episode/4l6zoSOQVzQTcSdxn8GCxZ
And download your free Vision Checklist here https://www.mayagudka.com/vision-checklist Connect with Maya on LinkedIn https://www.linkedin.com/m/in/mayagudkaAnd subscribe to the pod YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
Most high achievers assume they fail at their goals because they didn’t push hard enough or weren’t disciplined enough.
But after working with thousands of leaders, Maya Gudka knows that’s almost never the real issue.
In this episode, Maya shares the goal-setting method she’s using for 2026 - a simple but powerful approach designed to make your biggest goals inevitable, not exhausting.
Instead of relying on short bursts of motivation or unrealistic “perfect week” plans, this method focuses on designing how you pursue your goals so that it’s easy, fun, and fits your real life, even in your hardest weeks.
This episode is essential listening for high achievers who want ambition and joy, progress without burnout, and goals that finally stick.
What You’ll Learn
- Why most goals fail (and it’s not lack of discipline)
- The hidden flaw in traditional goal-setting for high achievers
- Why big goals require regularity over time, not intensity
- The Easy, Fun, Fits (EFF) Method for sustainable success
- Maya’s Word of the Year for 2026 and how to choose yours
You can find the Vision Unblocked programme here https://www.mayagudka.com/vision-unblocked
The Vision Code programme here https://www.mayagudka.com/vision-code
And download your Vision Checklist here https://www.mayagudka.com/vision-checklist
You can also connect with Maya on LinkedIn https://www.linkedin.com/m/in/mayagudka
And subscribe to her YouTube Channel https://www.youtube.com/@MayaGudka?sub_confirmation=1
In this solo episode, Maya takes you behind the scenes of her own 2025 year in review and shares an easy, data-informed method you can borrow for your own reflection.
Instead of relying on fuzzy memory or end-of-year recency bias, Maya uses a monthly “Ta Da List” (a done list), Apple Notes, and a touch of AI support to create a much more accurate picture of what actually happened this year: in work, life, family, health, money, and more.
She also shares what surprised her most when looking at the honest ‘data’
If you’re a high achiever who tends to underestimate what you’ve done (and rush on to the next thing), this episode will help you slow down, take stock, and see just how much your effort has really created
💡 You’ll Learn
- A simple monthly reflection method (the “Ta Da! List”) you can start now
- How to use notes + tech to make your year-end review more accurate
- Why we underestimate our progress when we only review at the end of the year
- How seeing the full picture of your year shapes your 2026 goals for what’s next
You can connect and find out more about Maya on her website www.mayagudka.com or LinkedIn https://www.linkedin.com/m/in/mayagudka
Plus find her on Youtube https://www.youtube.com/channel/UCE8JBk-eQ0dA8zv1eWJZelA/
If you hold many roles but want to do so with clarity, calm, and joy, this episode gives you a rare behind-the-scenes look at Sarah Hart-Unger’s systems, mindset, and rituals. In this episode, Maya sits down with one of her long-time planning and productivity influences: Sarah Hart-Unger, a physician, mother of three, podcaster, planner, blogger, and now author.
Sarah shares the practical planning habits that make her life work, how she avoids burnout, and why she believes planning should feel fun, not rigid. From morning routines to nested goals, daily rituals to quintiles, this episode is packed with insights to help you design a life that aligns with your values, ambition, and reality, not someone else’s expectations.
You’ll Learn:
- How Sarah manages multiple roles without burning out
- Why planning doesn’t need to be rigid and can actually create joy
- Why not being a perfectionist is a key to Sarah’s success
You can connect and find out more about Maya on her website www.mayagudka.com or LinkedIn https://www.linkedin.com/m/in/mayagudka
Purchase or pre-order her book here: https://amzn.eu/d/95dhVyL
Connect and find out more about Sarah on her website www.theshubox.com
What does it really look like to be fully supported as a high achiever and how do you know if this is your moment to do it?
Whether you’re considering coaching for the first time, thinking about your next career or life chapter, or simply craving more alignment and ease, Maya breaks down the common hesitations and mindsets that hold people back and how to move past them.
💡 You’ll Learn:
- How to recognise the signs it’s time to seek support
- The real reason high achievers delay getting help
- The difference between being “fine” and being fulfilled
You can find out more about Maya's programmes below
Vision Unblocked - https://www.mayagudka.com/vision-unblocked
Vision Code - https://www.mayagudka.com/vision-code
Unwritten Rules - https://www.mayagudka.com/unwritten-rules
Life Work Design - https://www.mayagudka.com/lifework-design
If you’ve ever wondered why certain triggers, conflicts, or self-sabotaging habits keep reappearing, this episode will help you understand them at a deeper, transformative level.
By the end, you’ll have a clearer sense of how to access your own shadow, reclaim lost parts of yourself, and unlock a level of self-awareness that elevates both your leadership and your life.
Every high achiever has a few “derailers” lurking beneath the surface, patterns that show up under stress, exhaustion, or uncertainty. In this episode, Maya and Steven D’Souza explore how your shadow influences your leadership, your choices, and your career path… often without you realising it.
Drawing on psychology, Jungian theory, embodiment, biology, culture, and meaning-making, Steven explains how the shadow forms, how it shows up in adulthood, and why ignoring it keeps leaders repeating the same patterns on autopilot.
You’ll Learn:
- What the shadow is — and why high achievers often overlook it
- The link between shadow work and career choices, fulfilment, and identity
You can connect and find out more about Maya on her website www.mayagudka.com or LinkedIn https://www.linkedin.com/m/in/mayagudka
Connect and find out more about Steven on his website https://stevendsouza.com/ or LinkedIn: https://www.linkedin.com/in/steven-d-souza-5351712/
If you’re a high achiever who has built success through relentless doing, pushing harder, and staying “always on,” this episode will challenge and transform the way you think about achievement.
Maya is joined by bestselling author and leadership thinker Steven D’Souza, whose book Not Doing explores how pausing, letting go, and working with natural rhythms can lead to more success, not less. Together, they unpack the paradox every high achiever eventually faces: you can’t think, act, or lead clearly from a place of frenetic action.
Steven offers a radically refreshing perspective on leadership, ambition, creativity, and sustainable performance. This is not about sacrificing drive, it’s about discovering a more effective, easeful way forward.
If you’ve been feeling burnt out, reactive, overstretched, or like the world is pushing you faster than you want to go… this conversation is for you.
You’ll Learn:
- Why high achievers become trapped in over-action
- The concept of negative capability and why leaders need it
- A new, calmer relationship to time that unlocks creativity
You can connect and find out more about Maya on her website www.mayagudka.com or LinkedIn https://www.linkedin.com/m/in/mayagudka
Connect and find out more about Steven on his website https://stevendsouza.com/ or LinkedIn: https://www.linkedin.com/in/steven-d-souza-5351712/
Confidence isn’t one thing, it’s many. There’s confidence in your expertise, confidence in being visible, confidence in your new identity, and even confidence in speaking your truth.
In this episode, Maya breaks down three things she often finds herself saying to clients about confidence. From treating confidence like a muscle you can train, to understanding how external factors (like a disengaged boss) can chip away at your self-belief, she reveals what truly helps high-achievers rebuild confidence that lasts.
You’ll also hear why fluctuating confidence is actually a good sign, one of self-awareness, not weakness and how to reframe imposter syndrome as a useful inner signal rather than an enemy to silence.
You'll Learn
- The three types of confidence every high-achiever needs
- Why confidence is built through doing, not waiting
- How toxic dynamics (or poor managers) quietly erode confidence
- Why confidence naturally fluctuates and why that’s normal
- How imposter syndrome can reveal valuable self-awareness
- A small communication tweak that signals confidence instantly
Download the free Career Blindspots Checklist (https://www.mayagudka.com/career-blindspots-checklist)designed for high achievers who want to uncover the subtle habits that quietly hold them back.
To find out more about Maya you can connect with her at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
If you’re waiting for a promotion, title, or recognition before you start showing up as a leader, this episode will change your approach.
In this short and powerful reflection, Maya shares how one simple shift in energy and self-perception helped a client step into leadership long before the title arrived - and how that ripple effect transformed his time management, confidence, and balance.
Through personal stories from her own career at KPMG and lessons from coaching hundreds of senior leaders, Maya unpacks the truth: people promote you when they can already see you at that next level. The secret is to embody it first.
You'll Learn
- Why confidence and energy signal leadership readiness
- How to “act as if” without being inauthentic
- The real power of executive presence and how it’s built
- How others start to see you differently once you shift your own energy
- A simple daily exercise to embody your next-level self
To find out more about Maya you can connect with her at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
If you’ve ever been told “let your work speak for itself,” “say yes to everything,” or “stay out of office politics,” this episode will change the way you think about career success.
Maya breaks down three of the most common and well-meaning pieces of advice that secretly hold high achievers back. These beliefs can quietly limit your visibility, overload your schedule, and block your access to real influence inside your organisation.
Through client stories, practical insights, and mindset shifts, you’ll learn what to do instead so that your career effort actually moves the needle without burning out or playing the political games you’ve avoided.
What You'll Learn
-
Why “let your work speak for itself” is career sabotage in disguise
-
- How to stop saying yes to everything and protect your focus
- The truth about “office politics” — and how to build influence authentically
- The mindset shifts that free you from invisible effort and help you rise
- A simple next step to identify what’s keeping you stuck
Download the free Career Blindspots Checklist (Career Blindspots Checklist | Maya Gudka ExecCoach) designed for high achievers who want to uncover the subtle habits that quietly hold them back.
To find out more about Maya you can connect with her at www.mayagudka.com and https://www.linkedin.com/in/mayagudka/
In this final part of our mini-series, Maya and Graziela dive into two of the most common and misunderstood patterns in high-achievers, especially those in leadership or caregiving roles. You’ll discover why avoiding conflict and over-giving can erode your confidence, your clarity, and your career and most importantly, how to shift into the sage mindset that restores power, presence, and peace.
We cover:
The hidden costs of people-pleasing and conflict avoidance
How these saboteurs undermine leadership and wellbeing
A 4-step framework for having difficult conversations with grace
Why boundaries are not selfish
How to activate your “sage” powers to lead with empathy and impact
The hidden costs of people-pleasing and conflict avoidance
How these saboteurs undermine leadership and wellbeing
A 4-step framework for having difficult conversations with grace
Why boundaries are not selfish
How to activate your “sage” powers to lead with empathy and impact
To find out more about Maya you can connect with her at www.mayagudka.com
Connect with Graziela on LinkedIn https://www.linkedin.com/in/gracoaching/
In part two of the Positive Intelligence mini-series on The Executive Coach Podcast, Maya Gudka and executive coach Graziela Cajado-Ogland explore two saboteurs that organisations often reward: the Hyper-Achiever and the Hyper-Rational.
These patterns can fuel incredible performance, but left unchecked, they distort our sense of self-worth. Maya's clients are increasingly coming to her specifically wanting to work on their self-worth, and this conversation explores why that matters.
Maya shares openly how these saboteurs have impacted her personally, and Graziela brings insights about the real cost of overusing these patterns in leadership and life.
The conversation covers how we link our value to our results and what happens when we fail, why being overly rational can leave people feeling unheard, and the three magic words for high-achievers: "Do you want to be heard, hugged, or helped?" They discuss treating emotions as data rather than distractions, and redefining success on your own terms.
This episode is particularly relevant for leaders who feel their self-worth is tied to outcomes, high-performers struggling to connect emotionally, anyone navigating career transitions or identity shifts, and coaches and executives ready to lead with more empathy.
You’ll Learn:
- Why hyper-achieving can erode self-worth
- How hyper-rationality limits emotional connection and leadership effectiveness
- The link between internal judgment and judgment of others
- Practical ways to redefine success and reclaim your self-worth
- How to treat emotions as data—not distractions
- How to honour your values without burning out
Who This Is For:
- High performers who feel pressure to constantly prove themselves
- Leaders who feel emotionally disconnected or misunderstood
- Coaches, execs, and entrepreneurs ready to build more sustainable success
- Anyone navigating transitions in identity, career, or relationships
You can connect and find out more about Maya on her website www.mayagudka.com
Connect with Graziela on LinkedIn https://www.linkedin.com/in/gracoaching/
If you're a high-achiever, what's holding you back likely isn’t a lack of ambition or skill—it's the unseen internal patterns running in the background. In this powerful episode, we explore the Positive Intelligence framework by Shirzad Chamine to reveal the 9 "saboteurs" that drain your energy, impact your leadership, and quietly sabotage your success.Executive coach Graziella Lazzarini joins Maya to lay the foundations of this framework and introduce the Judge the master saboteur. Together, they share real-world leadership examples and personal stories that make this framework immediately relatable and practical.If you’ve ever struggled with perfectionism, people-pleasing, over-control, or being overly rational, this episode will leave you with a whole new lens on yourself and the people around you.What You’ll Learn:The 9 saboteurs and how they show up in high-achieversWhy the Judge is the most damaging of allHow empathy, not judgment, transforms leadershipThe difference between high standards and self-sabotageHow to begin shifting these patterns to lead with more clarity, confidence, and calmThis is the first of a 3-part mini-series exploring Positive Intelligence and how it can elevate your leadership, relationships, and inner peace.You can connect with Maya on her website www.mayagudka.com
🎙️ Welcome back to The Executive Coach Podcast where we help high-achievers design careers and lives they’re excited to wake up to.
This episode is designed to help you finish the year strong, with clarity, confidence, and a sense of grounded momentum.
In this episode, I’ll guide you through a reflective yet practical process to:
- Revisit your original goals with fresh eyes
- Scan your calendar to recognise hidden wins
- Define what a "strong finish" looks like for YOU
- Set high-leverage, tiny actions that create momentum
- Clear space by deleting what no longer matters
🔍 Whether this year has gone to plan or not, you still have time to make it meaningful, without burning out or overhauling everything.
This isn't hustle. It's conscious design. Let’s get intentional and end the year proud of how you showed up.
✨ Helpful Resources Mentioned
Career Blind Spots Checklist https://www.mayagudka.com/career-blindspots-checklist
Vision Unblocked https://www.mayagudka.com/vision-unblocked
Are you feeling a little scattered post-summer? Forgot your word of the year? Lost track of your goals? You’re not alone and it’s not too late.
In this short but powerful episode, Maya offers a grounded and inspiring 90-day reset to help you finish the year with clarity, intention, and pride. With just one question “What’s the one thing I want to toast to on New Year’s Eve?” you’ll be able to cut through perfectionism, reconnect with what matters, and focus your energy on something truly meaningful.
This reset is designed to help high-achievers like you design the kind of year-end that sets the tone for a spacious and exciting 2026. Whether it’s a personal challenge, a professional pivot, or nurturing a relationship, this approach keeps it simple and powerful.
In This Episode, You’ll Learn:
The one question that will reset your focus and energy
Why 90 days is the perfect window for meaningful change
How to choose a single goal that feels doable and deeply satisfying
The difference between input vs. outcome goals (and how to choose wisely)
Ideas for work, personal growth, and relationships to inspire your “one thing”
You can find out more about Maya’s short and powerful program to help you clarify your next chapter Vision Unblocked here https://www.mayagudka.com/vision-unblocked
We often talk about the magic of morning routines, but the real secret? They start the night before. In this episode, Maya shares her simple, soulful evening routine, designed to help high achievers wind down, recharge, and set the tone for a spacious, focused, and exciting tomorrow.
From screen-time boundaries and stretching rituals to her favourite journaling question and the genius app that finally broke her WhatsApp habit, Maya offers a refreshingly imperfect yet intentional look at how she ends her day. You’ll also hear about the small tweaks, like planning protein or dimming the lights that make a big impact on energy and clarity.
Whether you’re ready to overhaul your nights or just want a few realistic ideas that actually fit a busy life, this episode has you covered.
What You’ll Learn:
- Why your evening routine is the true foundation for a great workday
- Maya’s personal “power down hour” and how she makes it doable
- The Clear Space app that changed her digital habits
- A better way to reflect on your day (spoiler: it’s not a basic gratitude list)
- How small wins (like charging headphones!) add up to big calm
Connect with Maya over on Linkedin https://uk.linkedin.com/in/mayagudka or at her website https://www.mayagudka.com/
Welcome back to The Executive Coach Podcast, where we help high achievers move beyond box-ticking busyness and into careers that feel spacious, fulfilling, and exciting to wake up to.
In today’s episode, I’m diving into a bold but essential truth:
Senior-level promotions aren’t earned - they’re negotiated.
This insight struck a nerve when I first shared it on social media, and for good reason. If you’ve been working tirelessly, delivering results, and still feel overlooked this episode is for you.
I share behind-the-scenes stories from my own career and from recent client breakthroughs to show how promotions really happen at the top.
We’ll explore:
Why relying on merit alone can stall your progress
The role of strategic sponsorship and visibility
How executive presence is often code for "playing the game"
Why trust, timing, and negotiation matter more than you think
The questions you must ask if you're not advancing
You’ll also hear the hard-won lessons that helped me and my clients, move into senior leadership by design, not default.
💡 If you’ve ever felt like you're doing everything right and still being passed over, this episode will shift your mindset and your strategy.
👉 Unwritten Rules of Career Success Program can be found here https://www.mayagudka.com/unwritten-rules – Learn how to build influence, identify sponsors, and make your promotion inevitable.
Do you ever feel like you’re working hard, doing all the right things, even exceeding expectations and yet, somehow, you still feel behind?
Maybe colleagues are being promoted, someone just landed a board role, or LinkedIn is buzzing with achievements that make you question your own progress. You’re not underperforming… but something still feels off.
In this episode, Maya Gudka breaks down:
✨ 3 hidden reasons high achievers feel behind
✨ Why not having a personal vision leaves you vulnerable to comparison
✨ How being strategically bad at some things is the key to growth
✨ Practical questions to help you reset and refocus on your path
This is not about hustling harder or fixing yourself overnight, it’s an invitation to prune back, clarify your vision, and create success that feels expansive and meaningful.
💡 Want to take this further?
Check out Maya’s Vision Unblocked here
https://www.mayagudka.com/vision-unblocked
Maya Gudka shares how to reset your morning routine for success—without the guilt, the 12-step rituals, or the 5AM alarms.✨ Whether your mornings start with a school run, Zoom call, or you’re just wondering where your coffee mug went—this is for you.
You’ll learn:
✅ The only two things your morning really needs (backed by science)
❌ The one habit you can drop—and even benefit more by doing it later
☀️ Why daylight and gentle movement are non-negotiables for your energy
🧠 How to tap into your "deep work" brain before distractions set in
☕ A surprising tip to pair your morning coffee with productivity
📓 Why reflective journaling might actually belong in the evening
This is not about doing more—it’s about doing what works. Maya also shares how she’s personally adjusting her own mornings for better flow (even with a busy family life!).🟡
Ready to reclaim your mornings with clarity and calm?
Check out Maya's Vision Unblocked program – a 3-day audio micro-course designed for busy professionals ready to reconnect with their long-term goals: https://www.mayagudka.com/vision-unblocked
Checklist: https://www.mayagudka.com/career-blindspots-checklist
Today, I’m answering the question "How do you reignite when you’ve lost the passion for your work that once drove you?"
Spoiler alert: You don’t need to feel passionate about your work 24/7. In fact, expecting constant passion might be setting you up for burnout. In this episode, I’m drawing from the insights of Cal Newport, who challenges the "follow your passion" mantra. Instead, we’ll explore how building blocks like autonomy, impact, and recognition are often the real keys to long-term career satisfaction.
We’ll also talk about why it’s completely normal to experience cycles in your motivation and how embracing these natural ebbs and flows can actually lead to more fulfilling, sustainable work.
Whether you're craving clarity, wondering how to navigate a lull, or simply need a mindset shift, this episode will leave you feeling reassured and equipped to move forward with confidence.
Get your Career Blindspot Checklist here
Find out more about The Vision Builder here
Checklist: https://www.mayagudka.com/career-blindspots-checklist
Welcome back to The Executive Coach Podcast and our JuneCareer Series! Today, I have an important question for you: Have you ever looked around your workspace—whether it's a boardroom, management table, or executive suite—and thought, They just have that thing... and I don’t? That sense of belonging, confidence, and natural authority that makes leadership look effortless?
You’re not alone. Many of my clients share this exact feeling, as if there’s some kind of unwritten rulebook that they were never given access to. A secret formula for executive presence that some people just seem to get while others feel like they’re always playing catch-up.
In today’s episode, we’re diving into these unwritten rules—what they are, why they matter, and how you can master them to break through the glass ceiling. This is the second pillar of my coaching framework, and it’s a game-changer. Whether you’re aiming for the C-suite or simply want to elevate your presence in leadership, understanding and applying these principles will shift everything for you.
And here’s the thing—I’m not here to tell you that the glass ceiling doesn’t exist. In fact, we’re going to acknowledge the systemic factors at play while also equipping you with the tools to navigate them with confidence and ease.
The Unwritten Rules of C-Suite Success
Connect with me on Linkedin
Welcome back to The Executive Coach Podcast! This is Part 2 of my fascinating conversation with Stephen Shapiro, author of Goal-Free Living: How to Have the Life You Want Now.
If you haven’t yet listened to Part 1, go back and start there — we focused on you as an individual and your personal relationship with goals.
Today, we’re zooming out — and I’d love you to put your leadership hat on.
Grab a copy of Goal Free Living, how to Have the Life You Want Now, here*
This episode is especially for you if you're a busy leader at work or at home wondering:
- Is there a better way to motivate and retain your team?
- Why do your most creative or innovative employees sometimes seem disengaged — or even leave?
- How do you balance the need for structure and systems with the freedom and flexibility that spark innovation?
- Could your goal-driven culture be doing more harm than good?
If you’re tired of endless targets and want to energize your team without burning them out, this episode is a game changer.
Stephen brings research and real-world insight to help you rethink your approach to leadership. And while it might feel counterintuitive at first, loosening your grip on traditional goal-setting could be the key to unlocking greater creativity, longer-term performance, and deeper engagement.
Let’s dive in.
*affiliate link
This episode is an absolute treat. I’m joined by the brilliant Stephen Shapiro, author of Goal-Free Living: How to Have the Life You Want Now.
If you’ve ever achieved a big goal — one you poured blood, sweat, and tears into — only to feel a fleeting moment of “Great… what’s next?” rather than true satisfaction, this conversation is for you.
Stephen and I explore how we can redefine our relationship with goals in a way that truly aligns with who we are, not just what we think we should want.
This episode is all about alignment over achievement — and creating success that feels good now, not just in some far-off future. Grab your copy of Goal Free Living, how to Have the Life You Want Now, here*
*affiliate link
Summer can be a magical time, but let’s be real—it can also feel like A LOT when you’re juggling work, family, and kids on an extended break. If you’ve ever wondered how to make summer feel spacious and rejuvenating instead of just another thing to manage, this episode is for you!
In part two of my summer planning series, I’m sharing 10 easy, high-impact, low-effort wins that make summer feel GOOD for everyone—your kids, your family, and YOU. These aren’t complicated or Pinterest-perfect ideas. Instead, they’re simple, feel-good strategies that help you tap into those relaxed summer vibes without draining your energy as a busy parent and entrepreneur.
Because here’s the thing: I believe in a lazy approach to summer—the kind where we stop overcomplicating and start leaning into the sweet, simple moments that make this season so special. These are the small, thoughtful shifts that actually remove things from your to-do list while making summer feel even more magical.
So if you’re ready to embrace a summer that works for you, let’s dive in!
IN THIS EPISODE, YOU’LL LEARN:✔️ 10 simple and effective summer strategies that make life easier (and more fun!)
✔️ How to create easeful, effortless, feel-good family moments
✔️ Practical ways to enjoy summer without adding more to your plate
✔️ The mindset shift that will help you actually feel rejuvenated by the season
RESOURCES & LINKS:
🔗 LifeWork Design Blueprint
🔗 Connect with me on Linkedin
Let’s make this the best summer yet—without the overwhelm! Hit play now!
You know I love a good debrief—whether it’s an end-of-quarter review or a summer recap. But this time, I had a thought: wouldn’t it be way more useful to share my summer takeaways before you plan yours? Instead of reflecting when it’s too late to make changes, let’s design a summer that truly works for you—right now.
In this episode, I’m sharing my biggest lessons from last summer—what made it feel amazing, what I’d tweak for next time, and the small but mighty things that made family life easier and more joyful. Whether you’ve already booked your big trips or still have flexibility, these insights will help you set up for a summer that fits your life, priorities, and energy.
Hit play to hear:
✔️ The key building blocks of a great summer—travel, logistics, and scheduling must-knows
✔️ The small changes that made the biggest difference for a smoother, more joyful season
✔️ Easy wins you can implement now to set yourself up for success
✔️ How to borrow, tweak, and customize these ideas for your best summer yet
This is part one of a two-part summer planning series, so make sure to tune in next week for even more insights!
📩 Let’s Connect!
→ DM me on Instagram: @mayagudka; or on LinkedIn:
→ Subscribe to the podcast so you don’t miss part two!
🎧 Now, let’s dive in!
Connect with me here: https://www.linkedin.com/in/mayagudka
Email me at info@mayagudka.com with the word VISION
Download my Career Blindspots checklist here:
https://www.mayagudka.com
Set yourself up for a great November and more peace - with 3 simple points.
Connect with me on LinkedIn:
Work with me through the Vision Builder:
https://www.mayagudka.com/vision-builder
Contact me at info@mayagudka.com
Details about vision builder here: https://www.mayagudka.com/vision-builder
Find Anita Anello's Video Podcast here: https://www.youtube.com/watch?v=Z52979uHjls
Note: Favicon = the logo icon that helps us identify a brand - that we see along our bookmarks tab.
Enjoy this episode, if you find it helpful please reach out and let me know - at info@mayagudka.com
Improving specific workplace relationships can transform your career.
Each context is different but here is a checklist to apply to your context to help you best tailor the approach right for your situation.
Send this to someone who needs it, and if you would like to explore in more detail, this is exactly what I do! Drop me a note at info@mayagudka.com
Links mentioned:
https://www.mayagudka.com/vision-builder
For info on our new programmes please email:
info@mayagudka.com
I’ve always been curious about what its really like
1) to be an influencer
2) start and build a physical business (as someone who has aways worked in services)
So in today’s conversation with Mira Manek, we talk about the challenges and joys of running her Chai business, what it's really like to be an influencer, and to what extent it has or hasn’t been important for her physical business.
As a side note, I have been loving her book, the book of Chai - its the perfect cosy Autumn weekend companion, I cannot wait to put her chai spices into my tea and my baking!
You can buy Mira’s spices here:
https://chaibymira.com/shop/
Mira Manek is the rituals queen!
Here we think through specific rituals and how to sustainably build these into your life.
Read Mira's book Rituals - Ayurvedic Rituals For Happiness here:
https://www.amazon.co.uk/Prajna-Ayurvedic-Happiness-Mira-Manek/dp/1472267702
And her latest book: The Book of Chai: History, Stories and More Than 60 Recipes here:
https://www.amazon.co.uk/s?k=the+book+of+chai&i=stripbooks&crid=1YNN2V3LDJZW8&sprefix=the+book+of+chai%2Cstripbooks%2C75&ref=nb_sb_noss_2
Today I share 4 steps which
1) you can do today, each in under 5 mins
2) capitalise on September's unique opportunities
3) make your goal attainment for the remainder of 2024 more fun, easeful and inevitable.
Enjoy!
For details of my vision builder programme check this out:
https://www.mayagudka.com/vision-builder
What is it that you really want to make space for before the end of 2024? What might be holding you back from doing this? How can you make this a more easeful, inevitable and joyous process?
Listen in, as I talk you through my recent live example and the steps that underpinned it.
Link to the vision builder programme:
https://www.mayagudka.com/vision-builder
Its easy to rush into action but a proper debrief is worth its weight in gold. In this episode I will take you through a summer debrief and highlight some easy wins this summer which might help you on the work-life-family front.
Want more content from Maya?
Check out her recent blog posts, including this one on types of rest: https://www.mayagudka.com/post/when-you-cant-switch-off-and-burnout-hits
If we don't know where we've been, how can we know where we are going?
The Reset is over, I'm back from my own reset, and before we plunge into September goals, while we are still in the last of that summer haze - time for a neat little debrief.
This is the first of 3 parts which will be released over this week
Vision builder link:
https://www.mayagudka.com/vision-builder
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
We’re doing something a little different this August on The Executive Coach Podcast:
Welcome to the August Rejuvenation Series!
Every weekday you will receive one tiny, super doable tip, to help you switch gears this August and, as we coaches like to say, rest hard!
I’ve searched for the tiniest actions (often 60 seconds or less!) that can have the biggest rejuvenation impact and layered up to create a fabulous set of August rituals!
You can log each daily here:
www.mayagudka.com/rejuvenation
Don’t forget to screenshot me your progress - you can message me on LinkedIn:
https://www.linkedin.com/in/mayagudka/
Welcome to Week 5 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 5 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 5 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 4 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 4 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 4 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 4 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 4 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 3 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 3 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 3 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 3 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 3 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 2 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 2 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 2 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 2 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 1 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
This episode was originally published with an extended intro & error at the start, if you'd previously downloaded this episode, apologies - it should be updated now!
A slight title tweak in light of the recent UK elections - as the Prime Minister confirms his front bench, we can think about our versions too!
Welcome to Week 1 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 1 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
Welcome to Week 1 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Welcome to Week 1 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
https://www.mayagudka.com/CareerBlindspotsChecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Welcome to Week 1 of the July Career Series
…your curated daily Career Series to enjoy with your morning coffee ☕️
Each week is themed:
Week 1. 💭Big picture: how we think about our Careers
Week 2. 🎨Re-design our work
Week 3. ⏳Reduce hours worked
Week 4. 📈Career Acceleration - the secret playbook
Week 5. 🌈Career Transition
As you listen along, use my Career Blindspots checklist to keep working smart:
https://www.mayagudka.com/careerblindspotschecklist
Enjoy!
Other links mentioned in these episodes:
https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Join me for a guided review of the first half of this year!
p.s. over the summer I will be sharing a few videos over on YouTube so follow me over there!
https://www.youtube.com/channel/UCE8JBk-eQ0dA8zv1eWJZelA?sub_confirmation=1
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Having set up the strategy, mindset and some principles we are ready to dive into some more practical matters today:
How much of our budgets should we allocate - to which pots?!
And here's the link to the vision builder programme: https://www.mayagudka.com/vision-builder
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Today we think through a concept that has become a movement in the last decade: FIRE!
I share my take on FIRE - the pros and the cons.
Learn the specifics of the Vision Builder Programme here (and message me for a special 30% discount):
https://www.mayagudka.com/vision-builder
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Are you building real wealth through proper assets or are you just following the motions - house, car etc?
Rich Dad Poor Dad made waves when it was first published. I finally read it last summer. It certainly did influence me, despite various caveats.
I share some concepts from the book which might be of interest / contain some foundational concepts and some which are less intuitive, even if not new.
Warning - his concepts are not always the easiest to swallow. I hope I can make some of them more digestible.
Connect with me here and let me know what you think:
https://www.linkedin.com/in/mayagudka/
If you're struggling with defining your bigger picture, try this quiz:
https://www.mayagudka.com/free-resources
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This is the podcast that helps you move from overwork in a vague direction, to a place of clarity, ease and success in work and life.
Today I have a concept that I think is both fascinating and so important if we are to truly experience our personal financial self discovery.
Credit again to Remit Sethi here - he is an absolute wealth of knowledge on this, and this is absolutely his concept.
It’s the concept of Money Dials!
These are the things that we LOVE to spend on - we all have some!
Let’s dive in!
What's holding you back from building your 10 year vision? Take the quiz here: https://www.mayagudka.com/free-resources
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Contact maya at info@mayagudka.com or on LinkedIn,
Link to vision info: https://www.mayagudka.com/free-resources
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Contact maya at info@mayagudka.com or on LinkedIn,
Link to vision info: https://www.mayagudka.com/free-resources
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Contact maya at info@mayagudka.com or on LinkedIn,
Link to vision info: https://www.mayagudka.com/free-resources
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
To fully understand abundance mindset, we also need to understand what scarcity mindset is and where it shows up.
We talk from actual evidence here!
Contact maya at info@mayagudka.com or on LinkedIn,
Link to vision info: https://www.mayagudka.com/free-resources
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Before we dive into the money and finance tactics and strategies, we need to take some time to get into the right headspace.
It's too easy otherwise to come from a place of fear, restriction and clamping down.
This is no fun and it does not enable progress.
Contact maya at info@mayagudka.com or on LinkedIn,
Link to vision info: https://www.mayagudka.com/free-resources
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Welcome to the first part of the money and finance mini series!
This is a bit of a financial self-discovery journey.
We build on concepts by Rameet Sethi (of I Will Make you Rich).
Caveats, even though I have the rather hard to obtain CFA qualification, this episode or mini series does not constitute financial advice.
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Today I'm sharing with you a typical client-focused day, with a typical set of client 'ahah' moments:
1) why high standards are not the same as being ambitious and can actually block our success
2a) how to own it when we are different in some way, from the typical leadership profile at work
2b) how to advocate for your career whilst not coming across self-centred!
3) what to do when there is high staff turnover at work, or a lot of new faces
Ready to start on your Vision Building journey - listen to this free training snippet:
https://www.mayagudka.com/free-resources
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Kyrene is back with me and I coach her on her future plans - specifically how she can build her independent work into her very busy schedule.
Disclaimer - coaching is usually confidential so the nature of this conversation will not go quite as deep as I might in typical coaching - but it will still give you a taste of what's possible.
- Listen to Kyrene's fab podcast for social workers here: https://podcasts.apple.com/gb/podcast/social-work-leaders/id1700670387
- If you or your team need coaching, reach out to get info on my coaching programmes at maya@mayagudka.com
- Connect with Maya on LinkedIn: https://www.linkedin.com/in/mayagudka
- Connect with Maya on Instagram: https://www.instagram.com/mayagudka/
- To understand more about the specific ways I can help you upgrade your career, be sure to check out my FREE Masterclass: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
I have one of my wonderful social work clients, Kyrene Darko with me today. We reflect on some recent coaching / mentoring work we did together and the pivotal impact it had when she was ready to give up on a project that had a huge impact on her career.
- Listen to Kyrene's podcast here: https://podcasts.apple.com/gb/podcast/social-work-leaders/id1700670387
- If you or your team need coaching, reach out to get info on my coaching programmes at maya@mayagudka.com
- Connect with Maya on LinkedIn: https://www.linkedin.com/in/mayagudka ; Instagram: https://www.instagram.com/mayagudka/
- To understand more about the specific ways I can help you upgrade your career, be sure to check out my FREE Masterclass: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
In today's episode I'm rejoined by Prerna Manchanda, founder of Technically Spiritual for the second half of our conversation (see the previous episode); having discussed social media usage in Part 1 (go back and listen to that if you are considering adjusting your own usage), we now move on to the considerations when using AI (or more accurately, when it is using us!).
Prerna helps us make sense of this in a really digestible way, and if you've been worried about AI, there are some hopeful messages here too.
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In today's episode I'm joined by Prerna Manchanda, founder of Technically Spiritual.
If you’ve been following the recent movement regarding smartphones and teens, you might also have questioned your own screen use, especially if you’re an Instagram (or TikTok user) - I know I have. Today, you will hear about the benefits Perna experienced when taking a year off IG, and the pros and cons of using such platforms both as consumers and business owners.
This is obviously underpinned by the science, including my own published research, and how we optimise our own usage when we understand what the algorithm is doing, and the changes we plan to make going forward for our businesses and consumption. If you’ve ever wondered whether your usage is optimal - this is the conversation for you!
- If you or your team need executive coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Michelle and I discuss shadow work and some simple ways to get started with it. I learned a couple of simple things I can do to begin this journey from our conversation, and I hope you do too
To get in touch with Michelle
E-mail michelle@wondersource.co or visit wondersource.com
- 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: www.udemy.com/course/glucose-monitor
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Do you speak in professional jargon at work? By this, I mean do you feel you can truly voice your doubts and be vulnerable?
This openness often proves to be a key factor that enables my leaders to communicate more authentically. We give a little more detail in this final snippet – enjoy!
- Connect with Maya on LinkedIn: https://www.linkedin.com/in/mayagudka
- Connect with Maya on Instagram: https://www.instagram.com/mayagudka/
- 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: www.udemy.com/course/glucose-monitor
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
The best coaches I know invest heavily in their own coaching development. Yes, this is partly because we are deeply interested in the subject, but it is also so that we can best serve our clients.
In this little snippet, we chat about some of the work we do so that we can show up as our best for those that we serve – and really hold it all – the tears, the joy, the breakthroughs!
- Connect with Maya on LinkedIn: https://www.linkedin.com/in/mayagudka
- Connect with Maya on Instagram: https://www.instagram.com/mayagudka/
- 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: www.udemy.com/course/glucose-monitor
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Two things I absolutely own, both as a person and as a coach, are being direct and being honest. And, luckily for me, these are highly requested traits – at least in the requests that come my way. Directness and honesty can absolutely be superpowers if wielded appropriately.
In this conversation snippet, we talk about our coaching styles and why my coaching style might be a little different from some of the "pure coaching" you might receive inside an organisation. Let’s dive in.
- Connect with Maya on LinkedIn: https://www.linkedin.com/in/mayagudka
- Connect with Maya on Instagram: https://www.instagram.com/mayagudka/
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
(please note this ep was released in error by me, Maya, last week, so if you did hear it then, its the same one, but its better as part of this series, apologies!)
If you’ve been thinking of getting started in coaching but are not sure what that journey might look like, this is the episode for you.
- Connect with Maya on LinkedIn: https://www.linkedin.com/in/mayagudka
- Connect with Maya on Instagram: https://www.instagram.com/mayagudka/
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
Increasingly in my coaching work, I am asked about my own career journey. I guess this is because I made that pivot from the world of professional and financial services to an independent, entrepreneurial career. I seem to be working with a lot of individuals on the vision builder who are currently thriving in their professional or financial services roles - and they envision something a bit more autonomous or independent in the next decade.
So, this week and next, you are going to hear a series of conversations that I had with Kate, where I was being interviewed. Especially for those of you newer to the show, it will give you a sense of my own career journey - pivotal moments, people want to know this; it wasn’t all straightforward.
As well as the specific work I do with people just like you, and what it's like to work with me.
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
When life gets busy it can get hard to zoom out and see the big picture, and even remember your annual goals!
Don't worry, I've got you covered! In 5 simple steps we are going to strategise and set you up for a joyful and successful Spring / April, May and June.
This podcast is now on youtube! Subscribe here: https://www.youtube.com/@MayaGudka/videos
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It's that time again!
Here's my current Q2 review, and planning system.
I hope it will update you of where I am and inspire you to do your own review.
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In today’s conversation, I chat with Michelle, CEO and founder of Wondersource. Michelle and I have collaborated over the years, and our most recent collaboration is one that I found particularly inspiring.
I’ve learned a lot, and it’s changed the way I do certain things, so I wanted to bring Michelle on to share some of those ideas with you today. Enjoy!
To get in touch with Michelle
E-mail michelle@wondersource.com or visit wondersource.com
- 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: www.udemy.com/course/glucose-monitor
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
In this episode, I talk through my recent leap day off and three steps to help you plan your day off despite everything else you have going on;
and how to create a day that brings you closer to your personal vision, and is spacious, abundant, and aligned with who you truly are!
If you want to create your own personal vision, message me the word Vision on LinkedIn - I'm easy to find as Maya Gudka
or Instagram @mayagudka
Want to start working with me immediately? Click click here
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In in this episode, I talk through my February, experiments involving time-tracking etc.
Despite being fairly mindful of my time usage, I knew that there was some real low hanging fruit available to me when it comes to my time.
Whilst it’s possible to know these things in theory, the practice of time-tracking, and the other experiment really brought this home in a much more granular and practical way.
I hope these help those of you who are looking for ways to open up more time for yourselves as well. Enjoy!
Looking for an Executive Coach? Email me at info@mayagudka.com
To learn more about my executive coaching services for you and your team, click here
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These two shifts in the way we think about our metabolic health 40+ can have a tremendous impact on our mindset, wellbeing and health.
- 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: www.udemy.com/course/glucose-monitor
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
In this brilliant conversation, Aarti discusses her experience of using Zoe with Maya and helps her decide whether she wants to use it.
Grab a note paper - this is packed with insights to help you manage your longer-term health.
- 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: www.udemy.com/course/glucose-monitor
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
- 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: www.udemy.com/course/glucose-monitor
- If you or your team need coaching, 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: https://www.mayagudka.com/freemasterclass
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
- 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: www.udemy.com/course/glucose-monitor
- If you or your team need coaching, reach out to get info on my coaching programmes
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
If you’re part of the Bro fitness vibe: ‘keep going’ ‘push harder’ then look away! -This ep is not for you.But if you want a sustainable approach that makes you feel good and honours your body in different seasons, this is for you. We talk sleep, nutrition and fitness, informed by male and female experts - fit for a fab February.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
--- Send in a voice message: https://podcasters.spotify.com/pod/show/maya-gudka/message
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.
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
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]
Disclaimer - while we discuss Magnesium we do not discuss specific dosages or any of these specifics - these are best done with a qualified practitioner to be specific to your needs.
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
--- 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!
Join my private, vetted IG community where I share more diary of an Executive Coach on stories @mayagudka
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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:
To listen on the go: https://podcasts.apple.com/gb/podcast/the-executive-coach-balance-c-suite-career-success/id1463542602--- 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\
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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
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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!
(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
To learn more about my executive coaching services for you and your team, click here
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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
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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!
To understand more about the specific ways I can help you upgrade your career, be sure to check out my FREE Masterclass: https://www.mayagudka.com/freemasterclass--- 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
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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.
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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
To listen on the go: https://podcasts.apple.com/gb/podcast/the-executive-coach-balance-c-suite-career-success/id1463542602--- 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!
Connect with me on linkedin https://www.linkedin.com/in/mayagudka/ send me an email at info@mayagudka.com
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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!
To understand more about the specific ways I can help you upgrade your career, be sure to check out my FREE Masterclass: https://www.mayagudka.com/freemasterclass--- 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!
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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 here
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- 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.
To learn more about my executive coaching services for you and your team, click here
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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
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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!
Subscribe or Follow ⬆️for weekly episodes to move you with ease towards your work and wellbeing goals & dreams!--- 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.
To listen on the go: https://podcasts.apple.com/gb/podcast/the-executive-coach-balance-c-suite-career-success/id1463542602keywords: 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.
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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
Connect with me on linkedin https://www.linkedin.com/in/mayagudka/ send me an email at info@mayagudka.com
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.
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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
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
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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
Want to start working with me immediately? Click click here
FINALLY:
I mention my lovely coach in this episode: Anabel is a relationship and communication coach helping individuals and relationships to flourish through self awareness and positive communication. You can find her on LinkedIn @anabelcarty, and through her website www.coequalcoaching.uk or via email anabel@coequalcoaching.co.uk
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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.
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.
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Thinking of trying Zoe? My Udemy one-hour course on the cheaper alternative and how to get started is now live.
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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!
Thinking of trying Zoe? My Udemy one-hour course on the cheaper alternative and how to get started is now live:here
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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.
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/
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- 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
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Six compelling reasons to capitalize on this golden window of opportunity to boost productivity and achieve your goals.
- 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
(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
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Six compelling reasons to capitalize on this golden window of opportunity to boost productivity and achieve your goals.
- 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
(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.
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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
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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.
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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.
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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.
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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.
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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?
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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
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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
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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!
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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
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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.
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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!
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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
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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!
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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.
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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.
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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
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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
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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
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A light fun episode for Easter weekend. Enjoy!
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
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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
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
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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.
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Message me to get access to my Career Upgrade Masterclass
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Midweek podcast shorts will now be available to watch on YouTube and Spotify.
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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
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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
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Midweek podcast shorts will now be available to watch on YouTube and Spotify.
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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.
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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
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How are my 2023 goals going? What’s working, what’s not? Is progress as slow as I think? How is my planning process working?What am I proud of, what do I need to reassess? Is my Netflixing out of control??
An honest personal review, which I hope might inspire your own Q1 review.
(01:10) Gently gearing up for our Q1 Review
(03:47) How my goals are going
(09:17) House goals as a switch-off
(13:35) 10-Minute declutters
(17:11) To Netflix or not to Netflix?
(19:12) The fate of the 5am Club
(22:16) How my planning process is going
(24:51) Together planning
(27:30) Thoughts for Q2
Sign up for this week’s Career Upgrade Masterclass: https://mayagudka.kartra.com/page/GetPromoted
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As a final bonus episode, we decided to trouble shoot a couple of 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
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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
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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
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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!
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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
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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!
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In our final episode of January, we take the goals theme to a fun conclusion - 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.
(04:20) How & when to create a list of 100 dreams
(07:51) Categories for your list
(09:10) The power of 100 Dreams
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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.
(01:50) The limits of research
(02:48) Cal Newport: How Well Are You Living?
(04:22) How do I know if a coach is good?
(08:51) The Huberman Lab Podcast: Dr. Emily Balcetis, Tools for setting and achieving goals
(10:35) The Goal Gradient Hypothesis
(12:26) 1 Second Everyday app
(19:12) Weekly review process + Dopamine
(20:53) The Mom Hour Podcast: Our Favourite Resources for an Inspired January
(22:08) January decluttering updates
(24:48) 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
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Today’s episode explores Charlie Hoare’s career transitions - the why and how.
Highlighting the importance of being clear on personal values, and more than anything, how great networking can unlock opportunities.
(05:58) Cycling home from Asia
(08:02) Setting up an airline in Guam
(12:10) The ‘how’ of transition
(13:08) Undertaking the masters and beyond
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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!
(01:42) What are Business As Usual Goals vs Needle-Moving Goals?
(06:35) Our different selves
(08:15) Can you clarify Slow Productivity?
(12:03) The simplest goal-setting categories
(14:00) Habits vs one-off Projects
(21:46) Do we need to always be self-improving? (No!)
(25:14) How do I capture my goals
(28:07) Fun fitness in Jan
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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!
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Time to get a bit reflective…I look back on my year, and lessons learned about Slow Productivity.
I hope it will get you reflecting about your own year too.
(03:54) First lesson: Spacious in the moment, impressive in the end!
(07:49) 2- Letting go of the ‘high-achiever’ label
(15:16) 3- Better, faster and more fun!
(22:44) Objections - ‘it won’t work for me’
(25:04) Pushing back on other people's expectations of us
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Charlie is the author of Man Down, a short sharp guide to male mental health
Join me and Charlie for a frank conversation on male mental health, bullying (at school and at work), and practical steps on vulnerability, and psychological safety with friends and at work.
(09:10) Bullying, Charlie’s experience; workplace bullying
(15:45) 5 A Day for your mental health
(17:13) Practical vulnerability
(19:53) Being in the confident Grey
(22:38) Worry Filter
(24:56) Psychological Safety in Teams
(27:24) Failure parties
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Charlie is the author of Man Down, a short sharp guide to male mental health
Join me and Charlie for a frank conversation on male mental health, bullying (at school and at work), and practical steps on vulnerability, and psychological safety with friends and at work.
(09:10) Bullying, Charlie’s experience; workplace bullying
(15:45) 5 A Day for your mental health
(17:13) Practical vulnerability
(19:53) Being in the confident Grey
(22:38) Worry Filter
(24:56) Psychological Safety in Teams
(27:24) Failure parties
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Before we succumb to one of our weaknesses - be it an addictive behaviour or another form of self sabotage, there is a window.
We enter this window when we experience discomfort, a trigger or a stressor. Can we withstand it?
If yes- we may not succumb.
If not, we may give in to that glass of wine, or some other unwanted yet compelling action. No problem in the short run, but over time this can be problematic.
Listen on to understand more about your window of tolerance and how you can work with it to change key behaviours.
(02:00) Adaptive Coping strategies:
(03:16) 1 - Distraction
(04:04) 2 - Opposite actions
(04:28) 3 - Emotional Awareness
(05:16) Maladaptive Strategies
(05:45) Ugly Coping
(07:30) The Window Of Tolerance
Steps to lengthen your window:
(12:12) 1 - Identify your most common triggers
(14:52) 2 - Identifying Self Soothing Behaviours
(16:32) 3 - remember, if you reinforce the habit loops…
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3 Step Guide to Successful Interruptions.
Whether we acknowledge it or not, time is one of the scarcest resources inside organisations. Therefore anything we can do to protect both our own time and that of others is worth the investment. Here’s your 3 step guide to successful interruptions - master this and you can master any Boardroom!
(01:15) What is the art of interruption and why is it so important
(03:43) 1 - The art of interruption begins before the conversation begins
(06:31) 3- Inviting input during a meeting
(07:57) 4 When you still need to interrupt
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What’s your default strategy when you’re feeling a bit burned out? Book a sunny trip or getaway? Nothing wrong with that. But there are other (maybe better) ways to powerfully recharge too…
As we contemplate our weekends or even the busy month ahead, let’s get a little more strategic and intentional about the way we rest. When the opportunity arises, let’s rest hard!
To do this, we need to know :
1) how exactly powerful rest will benefit us
2) the different types of rest
3) our own unique formula for powerful rest
Save this for your weekend walk and here’s to a restful hour at some point this week or weekend!
(01:29) Our unique rest formula
(03:22) Physical Rest - the foundation
(05:18) Relaxation - it happens anyway so how do we make it good?
(08:56) Reflection - miss it at your peril!
(10:47) Replenish - getting our unique needs met
(13:05) Rejuvenation - getting out of our worky thinking
(15:54) Refresh - the change of scene
(17:57) Reset - the physical or emotional declutter
Rest Framework [LinkedIn]: https://www.linkedin.com/posts/mayagudka_rest-theseventypesofrest-deepwork-activity-6927505273699901440-p6uM
Episode on sleep: https://open.spotify.com/episode/0XscMUgFfUgsDE2JX931jN?si=ea2d0fe498ec4271
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Learning through play is a fun and safe way of expanding our thinking.
And the research shows that it sticks - because it’s memorable.
Here are the 3 deep productivity lessons I learnt through building my 1000-piece Van Gogh Starry Night puzzle:
(04:27) Lesson 1a: Slow Productivity - limiting your time horizons can kill big goals / projects
(05:31) Lesson 1b: Detachment from the outcome
(06:40) Lesson 2: when nothing makes sense, systemise!
(09:47) Lesson 3: The power of positive association and others
(13:01) Wrap up on puzzling
This week is a mailbag episode - timestamps below for specific questions and comments! Enjoy and keep sending great questions..
(01:38) Q1: When is it okay to take a step ‘down’ at work?
(03:49) Autonomy, Impact & Recognition
(09:41) Q2: When you’re no longer excited by your field
(19:40) Dharma & Life Purpose - Where does a career fit in?
(20:42) Work as a calling?
(31:22) Striving for excellence for it\s own sake vs external reasons
Confidence, impact & influence and identity (personal and professional) are a core part of my executive coaching conversations.
Today we explore the impact wearing colour can have as we put ourselves forward into the world - and how it can support, rather than detract from our power.
House of Colour: https://www.houseofcolour.co.uk/
Connect with Kate: https://katebrassington.com/
Book reference: https://anuschkarees.com/curatedcloset
(02:25) Intro to the subject of colour, clothes and confidence
(06:16) Objection 1: isn’t it a bit superficial?
(08:32) The connection between your social identity and personal style
(12:36) Objection 2: It takes too long to get ready!
(16:03) One less thing to think about ..
(17:12) Practical Steps to unearthing your colour confidence
(18:29) Colour and style for children
(19:58) Colour and style for men
(21:54) Inner vs outer confidence
(23:53) Acknowledging that we tend to be visual beings!
“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!
(04:36) Building a career that you love
(05:49) 1) Career Capital
(08:35) 2) Fundamental Psychological Elements
(10:59) 3) The lifestyle you wish to have
(12:20) The Story of 2 Marketers - a cautionary tale
(14:19) Listener dilemma on next steps
Whether we are naturally calm or naturally more sensitive to life's events, the amount that today's world throws at us is enough to test anyone's nervous system.
And yet nervous system regulation was not a term which came up, even in my recent MSc in Positive Psychology.
This episode gives you an understanding of the nervous system so that you can take the steps to regulate it in a way which is works for you - there’s no one size fits all here, and with two coaches chatting away, you will not be forced into deep breathing, yoga or silent meditation! Rather we set you on a path to make it work for you.
Polyvagal Theory: https://ct.counseling.org/2016/06/polyvagal-theory-practice/ // https://en.wikipedia.org/wiki/Polyvagal_theory
Dan Siegel's Hand Model of the Brain: https://drdansiegel.com/hand-model-of-the-brain/
Connect with Kate: https://katebrassington.com/
Click here for Wonder Source event
(04:57) How do the body and mind work together
(06:32) Self-Regulation vs Self Control
(09:10) Polyvagal Theory
(11:41) Breath Work
(15:18) Being at ease / finding it hard to switch off
(23:25) Nervous System Burnout
(26:19) Fight, Flight & Freeze
(35:48) Practical advice for Nervous System Regulation
My biggest time-saving, martial-harmony-inducing, family-chaos-reducing, fun-creating tool? Planing! Planning is often misunderstood. Its not about setting rigid and packed schedules. It is not about having to follow an agenda.
Rather, it allows time for open space, time for spontaneity, time for peaceful moments - alone or with others. It helps us build in the fun stuff, which, with young families can require multiple arrangements.
Add in big picture goals, and your planning can take on a real sense of direction, which over time adds up. The bucket list becomes doable, commitments to things and people important to you can be kept.
(01:18) How planning and goals work together
(02:10) Distal goals vs proximal goals
(05:15) Using Proximal Goals to Navigate Overwhelm
(07:51) Things that derail the goal-setting process
(07:59) Consistency
(10:22) Overwhelm
(13:46) The power of timing!
Click here for Wonder Source event
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.
Click here for Wonder Source event
Time Stamps
(01:49) Tranquility by Tuesday rules:
(06:24) The magic of a backup slot
(10:59) Batch the little things
(14:25) Taking one night for you
(16:50) 3 Times a week is a habit
(18:34) 168 Hours
(22:04) Decompression / Unstructured time
(26:52) Choosing what not to do
(28:55) Factoring in the unexpected
(31:54) Consistency - from the master of consistency
(35:08) Laura's ideal day
(36:36) Is there a tension between work and family?
At some point in my parenthood journey I looked up and realised I think differently about how work, family and fun can fit together - in a good way. A key part of this is due to the work of Laura Vanderkam.
Before I interview her in next week’s episode, I wanted to get you up to speed on 5 ways she has changed my thinking - so that I can probe a little deeper in the actual conversation, and talk about her new book Tranquility by Tuesday.
I hope you enjoy the episode!
(03:30) 1 - 168 Hours - you have more time than you think
(06:18) 2 - ‘I know how she does it’
(10:51) 3 - Mum/Dad Guilt
(13:30) 4 - Time expansiveness
(16:28) 5 - Consistency
In this episode, I'm joined by Kate Brassington, Coaching Psychologist and Trauma-Informed Coach for the first of a few episodes this season.
How might trauma responses impact us at work and what can we do about it as individuals and leaders?
(05:38) Defining trauma
(10:42) How trauma plays out in the workplace
(18:14) How trauma can play out at an organisational level
(26:40) The questions we should be asking our people in organisations
Connect with Kate: https://katebrassington.com/
My clients often feel a tension between wanting to take time to smell the roses, and wanting to achieve ambitious goals. Enter slow productivity, a concept from Cal Newport.
In this ep I share three steps for integrating slow productivity into your life so that you can achieve bigger goals, without burning out.
I’ve been trying it out in my own life since January 2022 - and loving it - so I report back on that too.
I hope you enjoy the episode.
(03:37) What is slow productivity
(08:40) Sequential over simultaneous
(09:59) Choose ambitious & exciting projects
(14:54) Getting Statisfied with the day-to-day
(18:00) My experience of Slow Productivity to date
Can you really design your own life? We're often told that we can but this messaging needs to be treated with care. We need an awareness of the systems, beliefs and expectations which shaped us, and the resources we have access to. Otherwise these subconscious elements can sabotage us from the shadows.
So how do you create the life you want from the life you've been given? We talk through some key elements, and practical steps in this episode.
(02:33) Can you really create the life you want?
(05:01) Expanding your sphere of influence
(13:08) Building the life of your dreams, with a pinch of salt
I hope you enjoy the episode,
Maya
Welcome back to the Golden Hour. In this introductory episode to Season 6 I recap over the 4 pillars that surround the most common issues my high-performing clients face.
If you're new to this podcast, this episode is a great introduction to the types of things we'll be covering moving forward.
(00:52) The 4 Pillars
(02:53) Vision
(04:06) Relationships
(05:34) Time Management
(06:35) Emotion Regulation
I hope you enjoy the episode,
Maya.
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
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
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
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
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
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
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'
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
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?
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
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
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.
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!
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!
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!
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!
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!
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
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…
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-existing routine.
(11:20) – Finding your space
(15:10) – Airplane mode
(17:50) – How has outdoor intelligence benefited Fiona’s clients
(19:00) - Outdoor intelligence at different times of the day
(21:20) – Can you access outdoor intelligence 20-minute walk on a suburban street?
(22:40) – What is systemic intelligence?
(25:20) - Using your intuition.
(29:10) – Using Outdoor Intelligence to solve tricky problems
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.
(05:53) – Can you guess the factor which resonates most with my clients?
(08.28) – Practical steps to increase self-acceptance
(11:25) - Autonomy – the different types
(11:47) - Cal Newport’s books [https://www.calnewport.com/books/]
(13:29) - Final Thoughts
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
(10:11) – Why are you using Social Media?
(15.16) – The latest data on Social Media usage
(16:18) – Final thoughts
Other podcasts where I’ve talked about this topic:
The Braincare Podcasts – prior guests include Stephen Fry, Dr Rangan Chatterjee, Jay Shetty and Dame Kelly Holmes:
https://podcasts.apple.com/gb/podcast/social-media-and-mental-health-with-maya-gudka/id1533960100?i=1000514676417
https://podcasts.apple.com/gb/podcast/positive-impact-of-social-media-with-maya-gudka/id1533960100?i=1000515421015
The Technically Spiritual Podcast
https://technically-spiritual.simplecast.com/episodes/the-upside-of-social-media-with-executive-coach-maya-gudka-WUUa6tZW
Welcome to the Golden Hour Podcast, with Maya Gudka.
In this episode Maya is joined by Caterina Kostoula, Executive Coach, Author and founder of The Leaderpath.
Caterina has coached leaders from Google, Amazon, Vodafone, WPP, Ferrero, ArcelorMittal, and several entrepreneurs. She collaborates with INSEAD, coaching Executive MBAs and alumni. She is a member of the Forbes Coaches Council, the European Mentorship and Coaching Council.
In this episode we talk about holding successful meetings. Caterina deep dives into the different types of meetings and how effective meetings can make history. Caterina shares how we can change the world one meeting at a time with invaluable insight into her 4D framework which illustrates the 4 steps on how to hold an effective meeting. Caterina explains how she came to write her book during lockdown, whilst home-schooling her children and coaching by managing her time for deep work and ensuring she has meeting-free days.
To connect with Caterina, find her on LinkedIn: https://bit.ly/3tX5q1A
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
Show notes:
03:05 - Why Caterina wrote a book on holding successful meetings?
05:29 - You need other people to maximise your impact
07:15 - Inspiration through working with others
07:57 - Coaching vs Meetings
09:57 - How to position yourself in a meeting
12:27 - The 4C’s of having a good meeting
18:20 - Caterina’s course on holding successful meetings
22:55 - The 4D Framework: Define, Develop, Decide & Do
28:11 - How Caterina manages her time
33:35 - Building a LinkedIn following
38:20 - How having the right executive assistant impacted Caterina’s work
40:05 - Is Social media taxing on Caterina’s personal wellbeing?
41:30 - How Caterina uses mechanisms to avoid addiction to Social Media
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 being a part of an organisation. Maya helps you reframe organisational politics into the social engagement that we actually enjoy.
To find out more about Maya or get in touch visit: www.mayagudka.com
Show notes:
01:34 – Organisational Politics
02:49 – Remember – we are all part of systems
08:36 – What is your favourite way to connect with people?
11:38 – Strategy-you! A simple question or two to kick start a more strategic approach to your work relationships
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!
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
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
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
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’
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
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.
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!
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.
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!
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.
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.
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.
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.
Having spent time discussing pragmatic approaches as well as the psychology of decluttering in Part 1, part two zooms in on specific areas:
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Kitchen: labelling (yes, you'll be convinced by the end of the segment, to start labelling!)
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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?
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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!
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
There is so much in this episode that you might want to listen in 3 segments:
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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!
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Practical things you can do when sleep is hard to come by (whether this is due to kids or other health issues)
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A deep dive into bedtime routines, for both kids and ourselves, as well as troubleshooting for ourselves and our clients
Enjoy!
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.
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.
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.
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.