You don’t need a long rest to reset, studies on micro-breaks show that even pauses under five minutes can lift your mood, restore attention and reduce mental fatigue. So, a simple three-minute pause gives your brain just enough space to detach and let its “reset networks” switch on, so you return sharper than before.

This episode explores why these “micro-resets” work and how to fit them naturally into a busy day.

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If you’ve ever wished your boss understood what you need, you’re not alone. Managing up is really about clearer communication, not manipulation.

This episode shows how small habits like clarifying expectations and pre-empting updates can make work smoother for both you and your manager.

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Pausing to reflect can feel like wasted time in a busy schedule. But your brain doesn’t improve simply by doing more, it improves by noticing patterns and adjusting behaviour. Research on learning and performance shows that reflection plays a critical role in this process.

This episode breaks down why reflection matters for workplace learning, and how small, intentional pauses can lead to better decisions and long-term skill development.

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Ever said yes at work and regretted it almost immediately? You’re not alone. Research shows we’re wired to agree to requests, even when it costs us focus and energy.

In this episode, we unpack why saying no feels so uncomfortable and why it doesn’t actually make you look difficult. Plus, one simple, research-backed way to stop saying yes automatically.

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Your brain isn’t built for endless concentration, it naturally cycles through peaks and dips in energy roughly every 90 minutes, a pattern known as ultradian rhythms. When you align your work with these natural focus waves, you can get more done with less strain.

This episode breaks down how these rhythms work and how to structure your day around them for better performance.

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