Insight


How to reduce worry when waiting for potentially bad news

21st November

Do you ever worry when waiting for important news? Maybe when you have gone for a job interview and you’re waiting to hear whether or not you might get the job. Perhaps you had a medical test and you’re hoping that it won’t be bad news. Maybe you pitched an idea to a client, but you’re really not sure how things will turn out. Or your line manager tells you … Read more


Boost your mood in 3 weeks

24th October

I work as a psychologist. So, of course I recommend a lot of psychological techniques to clients to help them boost their productivity, skills, job prospects, and emotional wellbeing. However, there are some things that can affect the mind and our wellbeing that do not require mental methods.

A recent study set out to reduce symptoms of depression in only 3 weeks. Researchers randomly assigned young adults (aged between 17 … Read more


Are you worried about your job security?

25th September

Unsurprisingly, I’m working with a lot of job hunters who have been made redundant. But taking action after you have been made redundant isn’t the best course of action. If you are concerned that your job may be risk, consider making a plan now.

Really. If you’re worried about your job. Don’t just avoid the issue and hope things get better. I often say to clients that hope isn’t a … Read more


How to stand out as a leader

29th August

Imagine you’re working with a half-dozen colleagues on a cross-departmental project. Perhaps the project will take eight weeks and you will all need to get together once a week. But no one has been assigned as the leader of the project. You and your colleagues are all peers – you come from different departments, but you all have the same level of experience and seniority. How can you make a … Read more


5 myths about introverts

31st July

I use personality questionnaires a lot in my work. When coaching a client, it can really help a client to understand their personality and the kinds of work that best suit them – as well as their likely strengths and weaknesses. When I interview candidates on behalf of employers, I use personality questionnaires to identify the kind of organisational culture that might suit them.

Here are 5 myths about introverts:… Read more


7 ways to give a BAD presentation

4th July

I speak at a lot of conferences and often get to watch other presenters. I also train people in how to give good presentations and speeches in public. I’ve advised people ranging from managers wanting to be more impactful at work to individuals giving eulogies at funerals. Whether you are speaking in person or speaking online, here are 7 ways people inadvertently end up giving bad presentations or speeches.

1. Read more


5 ways to take on more work and achieve bigger goals

6th June

Like most people, you probably want to be able to cope with more work so that you can achieve even more. But here’s the reality: there are only 24 hours in the day. So, before you think about committing to even more work and greater responsibilities, consider these five pointers.

1. Ruthlessly review all of your existing commitments
Sure, you can work longer hours. But how sustainable would that be … Read more


5 reasons to be concerned about rudeness at work

6th May

Unfortunately, most of us have either been on the receiving end of rudeness or have observed it going on around us. It’s something we are so used to that we probably just accept it. But here are 5 ways in which incivility can affect us.

1. Observing rudeness reduces performance and creativity
Of course being on the direct receiving end of rudeness can make us feel angry or frustrated. But … Read more


How to get results and get promoted

11th April

I often hear people saying that they feel frustrated that they haven’t been promoted yet. But people rarely get promoted simply for having worked in a role for a long time. In fact, some people get promoted despite having been in their roles for hardly any time at all.

Here are some observations on how to get promoted.

1. Recognise that doing your job is not enough
You should not … Read more


Here’s a method of boosting your confidence at work

14th March

There’s an old English proverb that “All work and no play makes Jack a dull boy”.

For me, I think of the saying as a warning that working long, long hours but not taking the time out for leisure activities can make people feel bored – and perhaps even less able to achieve their goals. And a recent research study suggests that this may indeed be true. However, the researchers … Read more


How to set goals that will motivate you to achieve more

14th February

What are your professional or personal goals right now? For my work, I’m trying to write more short pieces to put on my Instagram and LinkedIn profiles. And for myself, I am aiming to (and so far managing to) do three Youtube workouts a week. But what about your goals?

Psychological research continues to identify methods we can use to boost the likelihood that we will achieve our goals. I’ve … Read more


Boost your health and mental performance in just 10 minutes

17th January

Research shows that it can take as little as ten minutes to improve our physical health, psychological wellbeing, and our mental performance.

All around the world, scientists have been discovering that simply spending time outdoors in nature has measurable, significant benefits for both physical and mental health. For example, an investigation led by Cornell University’s Genevive Meredith recently summarised the conclusions reached by multiple groups of researchers looking at time … Read more


5 ways to deal with feelings of insecurity or inadequacy

20th December

Many people feel insecure or inadequate. Others say that they lack confidence or have low self-esteem. But even when the words differ, the end result is often the same.

My book The Confidence Project provides a wide variety of both quick fixes and longer-term techniques for boosting confidence. But here are five different tips and ways of looking at things:

1. Be careful about using positive self-affirmations
Some gurus and … Read more


Debunking 5 myths about mindfulness

22nd November

I’ve written about mindfulness, its benefits in terms of stress and wellbeing – and how to work on it before. But here are 5 myths about mindfulness.

1. Mindfulness benefits everybody

WRONG! There are a small number of documented instances of mindfulness practice having adverse effects for some people.

A team of British, Italian and Spanish researchers led by William Van Gordon at the University of Derby recently pointed … Read more


Is it better to take notes by hand or by computer?

25th October

When I meet with a client face-to-face, I tend to write notes using pen and paper. When I’m sat at my computer, I usually take notes using my keyboard. But what does the science say about the effectiveness of pen and paper versus keyboard and screen?

Researcher Audrey van der Meer at the Norwegian University of Science and Technology has run several studies using electroencephalogram (EEG) equipment to scan the … Read more


Identifying and tackling sources of stress at work

27th September

Surveys repeatedly find that many people report feeling stress as a result of their work.

I have written before about the fact that stress is not something that simply happens to you. You can take steps to deal with the emotional impact of problematic situations.

However, the best way to reduce stress is often to tackle the particular problem that is bothering you such as an individual colleague, a … Read more