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The effective challenge podcast covers topics to improve our effectiveness, including time management, productivity, resilience, health & well-being, emotional intelligence and much more. Damian is the host and draws from his experience of practical delivery, academic study, and coaching people from a wide variety of settings. Each episode gets the to heart of a particular topic and provides real-world tools and ideas to put into practice.
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ECP079 Gaining your weekly edge - Developing the 3-step Weekly Plan & Review habit for success
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In this episode of the Effective Challenge podcast episode, we dive deep into the transformative concept of the Weekly Plan & Review. This approach serves as a powerful tool to help you escape the unproductive cycle and cultivate your winning edge. Explore the multitude of benefits, including enhanced productivity, sharper decision-making, and alig…
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ECP078 The 7 mistakes around procrastination (and what to do about them in 2024)
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The episode revolves around the pervasive issue of procrastination and strategies to address it. Procrastination, identified as a rising trend globally, prompts an exploration of common mistakes associated with it. One such mistake is the confusion over its definition, often intertwined with perfectionism, self-worth challenges, and indecision. Cla…
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ECP077 How to decode your internal stories to increase or decrease their impact
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In this episode, you will find how to decode the stories you tell yourself irrespective of your start-pointThe podcast cast delves into how you use stories as part of your intricate world of personal narratives, dissecting how these stories influence your thoughts, feelings and actions. While some narratives guide you positively, others foster limi…
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ECP076 Resolution Resilience - making 2024 your year
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Welcome to the latest Effective Challenge Podcast episode, where we delve into the intricacies of New Year resolutions and explore strategies to make them more resilient. A few weeks into the new year, we're confronted with the reality that resolutions can either empower or annoy. The episode kicks off by unravelling the origins of resolutions, tra…
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ECP075 Enhancing Productivity - focus unleased
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In this episode of the Effective Challenge podcast, I delve into the fascinating world of focus and concentration. 💡 From the ever-present challenges posed by technology and external distractions to the internal struggles we face with fatigue and stress, I explore the hurdles that hinder our ability to stay focused.🧠 Uncover the intricate workings …
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ECP074 The holidays are coming - help I'm an introvert - part 2
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As the 2023 end-of-year holiday season approaches, there are plenty of opportunities for gatherings with family, friends, and colleagues; everyone intends to have a great time, relax, and enjoy the festivities. However, the concept of a "great time" varies from person to person, particularly when considering introversion versus extroversion prefere…
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ECP073 Prepping for the Holidays - part 1
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Welcome to a special two-part holiday series on the Effective Challenge podcast where we dive deep into the festive season's nuances, offering valuable insights to align your expectations with reality better. As the holiday rush approaches, we've all experienced the dichotomy between our idealised visions and the inevitable surprises that unfold. N…
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ECP072 Into 2024, digging into our needs and wants
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As we approach the close of 2023 and usher in a new year, it's the perfect time for introspection. In this episode, we delve into a powerful exercise aimed at digging deeper into our needs and wants. Using four thought-provoking questions to guide us through, revealing valuable insights. Whether applied universally or to specific goals, these quest…
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In episode 71 of the Effective Challenge Podcast, we explore the intricate dance of theory and practice. We dive into the common scenarios where we're handed what seems reasonable, a blend of theory and practical know-how. Explore the merits of this mix as it helps us learn, adapt, and estimate outcomes. We then explore the need to develop our awar…
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In episode ECP070 of the Effective Challenge podcast, we delve into the notion that the challenges we encounter are often symptoms rather than the root cause. As we navigate through various scenarios, we observe the common tendency to invest energy in implementing plans for change, only to discover that many actions lead to false signs of progress.…
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In this episode of the Effective Challenge podcast, we delve into the challenge of living versus talking about the behaviours we’d like to live. Listen to understand how to navigate the complexities of living the behaviours we want and minimising what we don't. We explore strategies that, while not overly complicated, can be challenging to implemen…
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ECP068 Rethink Success, the arrival fallacy
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In this episode of the Effective Challenge podcast, titled "Rethinking Success and Happiness: Escaping the Arrival Fallacy," I delve into the concept of the arrival fallacy coined by Harvard professor Tal Ben-Shahar. This fallacy revolves around believing that once we achieve a significant goal, we will find lasting happiness. Ben_Shahar’s research…
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This episode focuses on the concept of having a generous spirit. Generosity can manifest in various ways, such as material giving, emotional support, acts of kindness, sharing knowledge, empathy, understanding, and forgiveness. Importantly, genuine generosity expects nothing in return from the recipient. Having a generous spirit has numerous positi…
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ECP066 When emotional panic sets in
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In this episode of the Effective Challenge podcast, I delve into the intricacies of emotional hijacks. We begin by providing a clear and concise definition of an emotional hijack before delving into a personal account of my recent encounter with this phenomenon. For anyone who has found themselves in the throes of panic and seeks to enhance their c…
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ECP065 Coaching in leadership - where to begin
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In this episode of the Effective Challenge podcast, I delve into the practical applications of coaching in leadership. Topics include: Broadening the scope of coaching beyond leadership, exploring its versatile applications in personal and professional realms. Distinguishing between coaching and mentoring, highlighting their distinct roles in enhan…
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In this episode of the Effective Challenge podcast, I take a look at a topic that impacts everyone - The quality of our relationships. I draw upon Dr Stephen Covey's metaphor of an emotional bank account to represent our investments or withdrawals when interacting with others. There are six areas discussed: Understanding the individuals Attending t…
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In this episode of the Effective Challenge podcast, I discuss the merits of deliberately bringing purpose to your day and the increased benefit of putting health and well-being at the centre of whatever you do. I also discuss alternative options to putting yourself at the centre and their relative merits and potential downsides. Of course, any appr…
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ECP062 Work Life balance is overrated and out of date
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Exploring 2020s Life Balance: Work-Life Harmony Illusion Welcome to this week's episode of the Effective Challenge Podcast. Join me as I dissect the concept of Work-Life balance and unveil its struggle to keep pace with the demands of modern life in the 2020s. Discover a game-changing alternative: a holistic approach to balancing the multifaceted r…
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ECP061 Gratitude Journalling - the positive impact on our mental health
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Welcome to the Effective Challenge Podcast! In this episode, we delve into the immensely rewarding practice of Gratitude Journaling. Join us as we explore what Gratitude Journaling entails, its profound benefits, and the key elements contributing to a sustainable practice. Drawing from personal experiences and coaching interactions, we uncover inva…
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ECP060 Learning from Strictly - don't underestimate the medium term
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As September dawns, it marks a significant juncture in our annual journey. For many, it signals the return to familiar routines - students head back to school, and governments reconvene after their summer recess. More broadly, it signifies the commencement of the year’s final leg. As we embark on the final third of the year, we find ourselves at a …
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ECP059 Intake ideas - responding to a listener request
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In this episode of the Effective Challenge Podcast, I respond to listener questions, asking for some ideas to improve the food and drinks being consumed. I discuss seven ideas you will want to consider. Determining what is right for you and your circumstances is the main thing. The seven areas are: Water bottles A healthier alternative to white ric…
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🎙️ In this episode of the Effective Challenge Podcast, I share a Cherokee story which has been handed down through generations - Two Wolves. This timeless fable unravels the battle between light and darkness within us. Explore practical ways to feed the "good" wolf and nurture positive life changes. Tune in to find out when I first heard this story…
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In this episode of the Effective Challenge Podcast we cover the important subject of fuelling for our success. We cover five areas to consider: Stabilising mood swings The Gut-Brain connection Fuelling for brain function Boosting feel good transmitters Self care For some people this is a sensitive subject. If you feel you need support please reach …
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ECP056 Rest - the importance of short breaks
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Welcome to another episode of the Effective Challenge Podcast. I'm delighted to have you join us for an insightful exploration. This episode, titled "Rest – Short Breaks," delves into the often underestimated yet immensely powerful practice of taking short breaks to enhance productivity and well-being. In this episode, we're uncovering a facet of t…
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ECP055 Triggers to what you want | how to make them happen
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Welcome to the Effective Challenge podcast, which delves into the world of mental health and well-being and performance - providing you with valuable insights and practical tips to lead a happier, more fulfilling life. In today's episode, we'll explore the fascinating concept of the impact of triggers and how they can profoundly impact what we do.E…
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