Fiona and Robert explore the importance of intellectual curiosity, self-understanding, and the trade-offs between traditional careers and entrepreneurial pursuits. They delve into the concept of hospitality, its impact on life satisfaction, and discuss practical advice for increasing happiness and emotional resilience. Robert introduces his research on hospitality, examining its role in well-being and social trust across cultures. The conversation also covers the complex relationship between happiness and economic context, offering practical advice for increasing life satisfaction and emotional agility. Finally, they highlight the importance of connection and belonging for well-being and the need to teach social and emotional skills in schools and workplaces.

Dr Biswas-Diener is a leading authority on strengths, culture, courage, hospitality and happiness. His extensive research, has taken him to places like Greenland, India, and Kenya and resulted in over over 60 peer-reviewed academic articles and seven books, including The Upside of Your Dark Side. His expertise in cross-cultural psychology and well-being policy, have led to him contributing regularly to the Global Council for Happiness and Wellbeing. His work has also made a lasting impact on the coaching profession. When he’s not researching, he enjoys rock climbing and drawing, and lives in Portland, Oregon with his wife.

For more from Fiona go to:

www.fionamurden.com

For more from Dr. Biswas Diener go to: 

www.robertdiener.com 

For more on Fiona visit www.fionamurden.com 

In 1942, Viktor Frankl faced unimaginable adversity as he was sent to Auschwitz. Amid the horrors of a Nazi concentration camp, Frankl observed a remarkable truth: those who found meaning and purpose, even in the darkest moments, displayed an unshakable resilience.These profound insights became the foundation of his groundbreaking work,Man’s Search for Meaning.

Building on Frankl’s work and modern psychological research, this episode of Life Connected™ unpacks the third pillar of resilience: Significance. 

Significance, purpose, and meaning are integral to resilience because they provide the "why" behind our actions, helping us navigate life’s toughest moments with clarity and determination. They ground us in our values and passions, offering a sense of direction when everything feels overwhelming. These elements do more than just help us endure—they empower us to grow, adapt, and find ways to contribute to something greater than ourselves. Viktor Frankl’s experiences remind us that even in the most harrowing circumstances, a connection to meaning can transform suffering into strength and purpose, offering an anchor of hope when we need it most.

Explore the power of the 3Ss—Self-Awareness, Social Connection, and Significance—to build your resilience muscle and create a life of deeper meaning and fulfillment.

To learn more about the Life Connected framework, read blogs and find upcoming courses go to:

www.fionamurden.com 

Mentioned in the podcast

Fiona's first book Defining You

Russ Harris' podcast discussion on Dot to Dot first episode 

Russ Harris' podcast discussion on Dot to Dot second episode 

The Values Exercise which can be found on Fiona’s website as a free resource. 

The Connection Tips which can be found here

The Strengths Exercises can be found here

For more on Fiona visit www.fionamurden.com 

Tori's journey reflects her commitment to resilience and compassion, shaped by her experiences at Smith College and Harvard Divinity School, where she learned about the importance of empathy across cultures and religions. Her work with marginalized populations, including running a shelter for homeless women, led her to pursue a law degree to advocate for change. But perhaps more notable are her personal challenges, including growing up with a brother who has developmental disabilities. It's these which have fueled her passion for social justice and healing. 

A pivotal influence in her life was Muhammad Ali, whose compassion inspired Tori to overcome her own struggles. He encouraged her to finish what she started, leading to her successful second attempt at rowing across the Atlantic Ocean. But there were other lesser known figures from a boy at school who stood up for her brother to a teacher who taught her persistence who've also played a huge role in the values she holds closely even today. 

Join us as we explore Tori's incredible story, her insights on compassion, and her mission to inspire others to rise above their challenges. This is a conversation filled with wisdom and inspiration that you won't want to miss. 

For more on Fiona visit www.fionamurden.com 

Ask us any questions on:

Instagram: www.instagram.com/fiona_murden

Twitter: https://twitter.com/fionamurden

Facebook: https://facebook.com/fionamurden

Or for Lou

Instagram: www.instagram.com/loupylou78

Twitter: https://twitter.com/louisejones78

There’s a chapter on empathy in Fiona’s latest book (out July 7th UK, 15th Sept rest of world) Mirror Thinking How Role Models Make Us Human:

https://bit.ly/MirrThink

https://amzn.to/2yKpf4j

https://bit.ly/2ylrc7H

#mirrorthinking #rolemodels #rolemodelschangelives #psychology #awareness #whoareyou #blacklivesmatter #personaldevelopment #rosaparks #insight #thinking #consciousness #mindful #mindfulliving #mindfulness #advise #help #tips #habits #behaviour #behavior 

For more on Fiona visit www.fionamurden.com 

Some of the topics we explore this week – needing to look to part to get the part and how important 'non controllables' are to whether you land a role in acting (e.g. height, hair colour, eye colour), juggling 8 shows a week in a West End production with motherhood, the stresses and strains of failure that build up resilience, the issue of youngsters not having exposure to that in today’s social media reality and how self-assurance not cockiness is the way to success. 

In November 2009 Kirsty won the TMA Award for Best Supporting Performance in a musical for playing Young Viv in Spend Spend Spend at the Watermill Theatre, directed by Craig Revel Horwood; the production went on to tour nationally in 2010. Other work includes The Secret Diary of Adrian Mole, The Three Musketeers, Arthur and George, HMS Pinafore, The Ghosts of Ruddigore and The Burglar’s Opera for Opera Della Luna (Covent Garden Festival, National Tour), The Wizard of Oz, Peter Pan, King Cotton, Jerry Springer the Opera, Ken Hill’s Phantom of the Opera, The Beggar’s Opera, Sweeney Todd, Nunsense and Barnum and the 25th Anniversary Production of Side By Side By Sondheim. She has also performed as a lead vocalist in concerts and cabarets throughout the UK and abroad, most recently soloist with the City of Birmingham Symphony Orchestra and at the Leeds Castle Classical Prom.

Kirsty also works as a session vocalist. She has recorded vocals for Warner Chappell, Disney, Sony and for numerous feature films including Mary Poppins Returns.  

For more from me and to hear about upcoming guests go to

Instagram: www.instagram.com/fiona_murden

Twitter: https://twitter.com/fionamurden

Facebook: https://facebook.com/fionamurden

And for my latest book (out July 7th UK) Mirror Thinking How Role Models Make Us Human go to:

https://bit.ly/MirrThink

https://amzn.to/2yKpf4j

For more on Fiona visit www.fionamurden.com 

The questions we leave you with:

1. What’s worked before and what are you still doing with that?
2. What’s not working and what do you need to change and do differently?
3. Within this new situation what are the new skills that would actually support that?

It’s critical to remember to make time for yourself and to talk. It sounds obvious but both so often gets lost in the to do list. It’s also OK to be low and is fairly normal given the circumstances that we’re all living in currently. 

Ask us any questions on:

Instagram: www.instagram.com/therealdot2dot

Twitter: https://twitter.com/therealdot2dot

Facebook: https://facebook.com/therealdot2dot

Or to contact Fiona go to:

Instagram: www.instagram.com/fiona_murden

Twitter: https://twitter.com/fionamurden

Facebook: https://facebook.com/fionamurden

There are lots of tools to help build resilience and self insight in Fiona’s book Defining You How to Profile Yourself to Unlock Your Full Potential 

UK: https://amzn.to/30wiMEy

USA: http://bit.ly/DefiningYouPaperbackUSA

Australia: http://bit.ly/DefiningYouAus

For Fiona’s latest book (out July 7th UK) Mirror Thinking How Role Models Make Us Human go to:

https://bit.ly/MirrThink

https://amzn.to/2yKpf4j

https://bit.ly/2ylrc7H

#mirrorthinking #rolemodels #rolemodelschangelives #psychology #awareness #whoareyou #blacklivesmatter #Mondaymotivation #personaldevelopment #rosaparks #insight #thinking #consciousness #mindful #mindfulliving #mindfulness #advise #help #tips #habits #behaviour #behavior 

For more on Fiona visit www.fionamurden.com 

Jim regularly gigs on the comedy circuit (or did before lockdown), he has written and performed for sketch shows and presented for Yahoo's The Football Show and JOE.co.uk's Friday Football Live as well as featuring on BBC 5live, BT Sport, London Live and TalkSPORT. He also has a strong social media following for his original, sports-related comedy content especially on YouTube where he posts hilarious sketches regularly (under Jim Daly Comedy). 

Jim plays down his abilities. I laughed a bit too loud at some points during the interview so had to cut my sound out. He is a great guy who has an astute understanding of what it means to be human. Something that I personally believe comedians have to be incredibly skilled at. I admire his honesty about all things Jim and I’m sure you will too. 

Laughter builds emotional resilience which is surely something we all need more than ever before currently. We can’t lose comedy. Please sign the open letter at savelivecomedy.co.uk to put pressure on the government to include live comedy in their arts funding package. Please also share the #SaveLiveComedy hashtag and dont stop making a noise until a package is sorted to help comedians and clubs to survive.

Find Jim on:

Instagram: www.instagram.com/jimdalycomedy

Twitter: https://twitter.com/jimdalycomedy

Facebook: https://facebook.com/jimdalycomedy

Website: http://jimdalycomedy.com/

For my latest book (out July 7th UK) Mirror Thinking How Role Models Make Us Human go to:

https://bit.ly/MirrThink

https://amzn.to/2yKpf4j

https://bit.ly/2ylrc7H

For more on Fiona visit www.fionamurden.com 

Suzy is a mother of two, an author, Chartered Psychologist and coach. She specialises in self-care, helping people manage their stress, emotions, and energetic bank balance.It was her life experience of motherhood colliding with the terminal illness of her father that sparked her passion for self-care which she now teaches to her clients, young and old, to cope during periods of stress, loss and change and to boost their resilience in the face of future challenges. Suzy is on the editorial board for Motherdom Magazine, the Psychology Expert for wellbeing brand Neom Organics and is a founding member of the ‘Nourish’ app. She figure-skated her way through her childhood, growing up on the Northern Beaches of Sydney, and now makes her home in hills of Hertfordshire, UK. Her first book ‘The Self-Care Revolution’ published by Aster came out in 2017, 'Stand Tall Like a Mountain: Mindfulness & Self-Care for Children and Parents' and 'The Little Book of Self-Care came out in 2019 and her new book ‘Self-Care for Tough Times’ is hot off the press.

Join Suzy’s Wellbeing Community at: 

Instagram: www.instagram.com/suzyreading/

Facebook: www.facebook.com/SuzyReadingPsychologyAndYoga/

Twitter: https://twitter.com/SuzyReading  

www.suzyreading.co.uk

For more on Fiona visit www.fionamurden.com 

Louise Jones has been supporting Athletes, Coaches and Performance Directors within British sport for over 18 years. Throughout this time she has supported athletes at 4 summer Olympic Games, 1 winter Olympic Games and 5 Commonwealth Games. She has worked with Olympic medalists, World Champions, European Champions, Commonwealth Games medalists, X Games medalists and other top performers across a large number and variety of sports.

 

For more on Fiona visit www.fionamurden.com 

Emma Pears says ‘I don’t have all the answers but I want to help people find more joy in life’. She studied music, creative arts and composition at university before spending time  working in refuges for the homeless on a volunteer basis. There she saw the complexity of life on the streets, the myriad of reasons people find themselves there which can’t be fixed by simply ‘making them a cup of tea’. This sparked a desire for her to help these people move forward, if they wanted to and she went on to study for a Masters at Cambridge exploring how to do that. Emma went from that to starting ‘SingingNation’ bringing people from across generations together in community choirs.  Her choirs have allowed people to feel  that they belong, to feel a sense of connection, to feel valued and to often change mindsets. People who come afraid and faced only by psychological barriers begin to consider that change is possible. Time and again she has seen how individuals become empowered with the belief that they can make decisions that make them happy. 

We discuss giving your brain time to think and making thinking something that should be on our to-do list, especially given that it’s not something modern life gives us time for. Emma says ‘If I allow my brain time to think it will then come to the answer more quickly’.  We look at the process of writing a book and the process of writing a song ‘There’s a difference between writing a song on a whim and writing a song as a job’. Emma is an inspiration to me and to many others, I’ve no doubt that she will provide you with encouragement and curiosity simply through listening.

For more on Fiona visit www.fionamurden.com 

Kenny spent the majority of his career working for another symbolic brand - Levi’s in roles spanning the globe, which he describes as being hugely informative in his development as a leader. He began working with a coach 20 years ago and has never stopped seeing it as essential to his growth saying that “As a leader the first step is being able to lead yourself” going on to say being a leader is about asking the right questions “You don’t need to have the right answers or to be the smartest person in the room”. Although having worked with Kenny I would wager a bet that he often is. He also describes how he prepares for each day as a leader by thinking “Not what needs to be done but how to be.” Because people will remember how you make them feel. 

In this episode Kenny describes growing up on a council estate in Aberdeen and how that didn’t make him “hard done by” but did focus his drive. He also explains how the form that his drive has taken has changed over the years. We discuss bringing up girls and how he wants his daughter who is now at university, to grow up as a strong independent woman able to make her own decisions about how to live her life. Also, how hard that is to do, far harder than any leadership role. Despite giving up a career in football Kenny has remained an avid supporter of Aberdeen and has been going to matches with his daughter since she was 7 years old. He shares how football is about his roots, where he grew up, unwinding and spending time with mates who couldn’t care less that he’s a CEO. Kenny also shares how important it is to him that people are respectful, no matter who they are talking to or where they are from. I hope you find him as interesting and motivating to listen to as I do. 

For more on Fiona visit www.fionamurden.com 

Do you think anyone was covering the story of Weinstein 15 years ago? If they were, why did it take so long to ignite international interest? Is Covid-19 going to create a fresh start for women or set equality back? Can a fashion and beauty brand embody a genuine feminist agenda? These are all topics we explore in the second episode of Dot to Dot ‘Behind the Person’ with this week’s guest Andrea Thompson.

In this episode we talk about growing up in London with an English mother and father from Barbados and what it felt like to be ‘different’. We explore how seeing the way in which her father was treated compared to her mother made Andrea determined to allow marginalised voices to be heard. Andrea tells me about her time as a fearless young reporter meeting Weinstein face to face, exposing one of Trump’s businesses, investigating Russian companies and uncovering sweatshops in India. We discuss the four pillars that underpin the values she really cares about: women’s empowerment, sustainability, education of girls and women and mental health, and how this is driving the current agenda at Marie Claire. 

Andrea is passionate about unveiling injustice but doing so in a way that provides people with the everyday relief and inspiration to make a difference and get on with their own lives with a spring in their step. This underpins everything she does including the fashion and beauty at Marie Claire which is about celebrating women as they are, instead of as they 'should be'. I’m sure that you will be able to feel the energy that she puts into her career and ensuring that people are heard seep through the recording to positively infect your day, week and maybe even your year ahead. 

For more on Fiona visit www.fionamurden.com 

Do you think that people can change careers later in life? Do you think experiencing life threatening illness brings your values into clearer focus? Do you believe that women and minorities should be more fairly represented across society? Is family important no matter what is going on in your career and life more broadly?

Brenda is extremely passionate about gender equality and was awarded a CBE in the Queen's Birthday Honours List in June 2018 as a result of the work she’s done. She has chaired the 30% Club since 2016. In this role she has encouraged, persuaded, convinced and corralled CEOs globally to understand and support the need for diversity. The campaign hit a milestone in September 2019, when the number of female directors on the boards of the UK’s 100 largest listed companies hit 30.42 per cent. Brenda was listed as the number one Champion of Women in Business 2018 in the Financial Times HERoes awards and in the Summer of 2019, she was awarded an Honorary Doctorate by Queens University in Canada. Brenda spent more than 25 years working in the finance sector living in Paris, Singapore, Mumbai, Dhaka and London. She recently changing careers to work as a Partner at PWC championing Diversity & Inclusion. She is an advisor to the UK Government’s Hampton-Alexander Review. She is also on the England and Wales Cricket Board which reflects her family's passion for the game.

In this episode we talk about what and who has influenced and shaped Brenda in life. We discuss the importance of curiosity which as a psychologist I know helps with both mental and physical health - allowing us to fulfil our potential. We discuss her role in leading the 30% club campaign and her passion for championing diversity and inclusion. We discuss moving careers in your 50s, being focussed on your values and what matters. We also talk about living with cancer and having a glass half full approach to life (even touching on what Brenda calls cancer perks) and the reality of having days that are far from perfect. Most important of all we discuss Brenda’s family and how they are at the heart of who she is.

Brenda’s drive and passion for life is infectious. I hope after listening to this chat you’ll feel motivated to explore your own influences, interests and how you can go about pursuing and fulfilling your dreams.

For more on Fiona visit www.fionamurden.com 

Discussion Points:

• Psychological Vitamins: Dr. Keyes and Fiona discussing the importance of "psychological vitamins"—activities such as helping others, continuous learning, and forming meaningful connections and how these activities are crucial in fostering a healthy and fulfilling life.
• Small Changes Big Impact: They discuss the fact that very small changes in lifestyle, if focussed on the ‘right’ things can create a significant difference in mental health. 
• Impact of Childhood Trauma: The lasting impact of childhood trauma on mental health is explored, with Dr. Keyes sharing firsthand experiences from his own life. This personal insight highlights the long-term effects of trauma and the importance of addressing it early.
• Mental Health in Healthcare Workers: Dr. Keyes emphasizes the critical role of mental health in supporting healthcare workers. Ensuring their mental well-being is not only vital for their own health but also for maintaining high-quality patient care.
• Preventive Mental Health Care: A significant portion of the discussion focuses on shifting society's approach from solely treating mental illness to preventing it. Dr. Keyes' research indicates that individuals who are flourishing are less likely to develop PTSD, depression, or anxiety, especially during stressful events like the pandemic. In contrast, those who are languishing are more vulnerable.
• Critique of Medication-Only Approaches: Dr. Keyes critiques the current approach of relying heavily on medication to treat mental health issues. While some individuals benefit from medications, many treatments are primarily placebic and expensive. He advocates for a preventive approach that promotes overall mental well-being to reduce the likelihood of relapse.
• Promoting Flourishing: By fostering flourishing, individuals are more likely to maintain long-term recovery from mental health issues. Dr. Keyes underscores the importance of promoting positive mental health alongside treating symptoms of depression and anxiety.
• Historical Perspective: Reflecting on his career, Dr. Keyes notes that despite recognizing depression as a major public health challenge in 1996, societal approaches to mental health have not significantly changed. He stresses the need for a proactive mental health care system to improve outcomes and reduce the overall burden of mental illness.
• Role of Education and Societal Change: Fiona and Dr. Keyes discuss the importance of education and societal shifts in promoting mental well-being. In the UK, some doctors now prescribe social activities to improve mental health, but broader educational efforts and societal changes are needed for long-term impact.
• Analogy with Athletes: Dr. Keyes draws an analogy with athletes who prepare their bodies and minds to withstand challenges. He suggests that individuals should adopt similar preventive measures in their daily lives to ensure long-term health and resilience.
• Future Vision: Dr. Keyes envisions a healthcare system that monitors individuals' mental health proactively, much like a pit stop team in a car race. Such a system would detect early signs of declining mental health and provide timely interventions to prevent crises.

For more on Fiona visit www.fionamurden.com 

The discussion delves deep into the paradoxical nature of perfectionism, exploring how it often leads to hiding our struggles and hopes out of fear of disappointment or perceived failure. Jordana reveals how keeping challenges secret, particularly in sensitive situations like IVF, can actually deprive us of crucial support rather than protect us from disappointment. Throughout the episode, Fiona and Jordana explore the importance of selective vulnerability, the power of social support, and the journey of overcoming perfectionist tendencies. They disxuss how society feeds us with certain beliefs that we pursue They touch on various aspects of personal growth, including empathy, creativity, and the process of changing ingrained behaviors to align more with personal well-being than societal expectations.This episode offers valuable insights for anyone grappling with perfectionism or facing personal challenges they're hesitant to share, emphasizing the strength found in vulnerability and the importance of allowing ourselves to be supported.

Key Takeaways:

1. Perfectionism often leads to hiding struggles, which can prevent receiving necessary support
2. Selective sharing with trusted allies can provide crucial emotional support
3. Social support is vital both in pursuing goals and facing adversity
4. Overcoming perfectionism involves embracing vulnerability and allowing support from others
5. Changing ingrained perfectionist behaviors is possible and beneficial for personal growth

Why not subscribe to The Dot newsletter form Fiona and the team 

“The simplest, most impactful newsletter for personal growth and meaningful connections.”

Click here to go to the sign up page 

Every fortnight, a new edition includes:

• One Key Insight based on science 
• One Simple Exercise to put the insight into practice and live a ‘life connected’ 
• One Point to Ponder over the next two weeks.  

By deepening your understanding of yourself and your relationships you’ll begin to find more joy and success. Connecting the dots on your life one step at a time.

To find Jordana Confino and the resources she offers click here 

For more on Fiona visit www.fionamurden.com 

At 16, Corey Keyes seemed to be thriving after a brutal childhood. He excelled in school, played quarterback on the football team, and lived with his loving grandmother in Wisconsin, USA. However, as he writes in his book, Languishing: How To Feel Alive Again in a World That Wears Us Down, he felt a "restless emptiness" whenever he slowed down. Determined to understand this feeling, he became a sociologist. 

Corey explains that languishing is a normal reaction to life's challenges but can become debilitating if not addressed. He describes it as “the absence of wellbeing…the absence of the really good things that make life meaningful and worth living.” He goes on to explain that “We all languish in a slightly different way. You may feel you don’t have purpose in life. You don’t belong. You’re not contributing. You don’t have warm relationships. You’re not growing as a person.”

Dr. Keyes identifies 11 qualities essential for well-being, including social and psychological aspects. The discussion delves into how mental illness impacts functioning and the importance of preparing for adversity. Corey highlights the significance of mental health preparation, emphasizing the need for social support.

Corey and Fiona discuss importance of social support in healthcare, encouraging professionals to acknowledge and appreciate their colleagues. They also discuss trust in high-performing teams, offering strategies like daily check-ins to build trust and openness. The conversation addresses languishing and ghosting in the workplace, stressing the need for consistent communication and connection. 

For more on Fiona visit www.fionamurden.com 

Jordana is full of energy, a joy to listen to and as one might expect of a Yale Law School grad she really "Knows her stuff".  She's also brutally honest explaining her own struggles through a seemingly ideal life of high achievement and how much of her perfectionism stems from a mother who herself "was a ruthless perfectionist, and she tried to perfect me." 

Jordana and Fiona also discuss the critical role of trust and vulnerability in effective mentoring and more importantly in simply being human - highlighting how these qualities are often overlooked, especially by professions where they are most needed. They debunk the idea that success requires sacrificing well-being, revealing instead that well-being fuels success. Jordana explains that positive psychology involves acknowledging negative emotions to fully experience positive ones, helping to explain the key differences between positive psychology and toxic positivity. She also explains that acknowledging negative emotions is crucial to fully experience positive ones. They also discuss the impact of positive emotions and how they enhance cognitive function, creativity, and resilience. 

Jordana is a certified positive psychology coach and the founder of JC Coaching & Consulting. She helps lawyers, doctors, and other high achievers transform their lives for the better.

To connect with Jordana go to:

Website:jordanaconfino.com

For more on Fiona visit www.fionamurden.com 

Gelmi and Fiona begin the conversation with an exploration of personality development for leaders and leveraging psychometrics as a tool to uncover innate qualities and potential. Gelmi uses the analogy of nurturing plants to illustrate how individuals can flourish given the right conditions. He also emphasizes the importance of mentoring, self-reflection, and creating safe environments where people feel valued and heard, in order to drive high-performance teams.

The discussion examines the significance of perspective, empathy, and emotional intelligence in leadership and workplace culture. Gelmi stresses the need for consistent modelling of desired behaviours by leaders to effect change across workplace cultures. He encourages embracing human emotions rather than shying away from them, highlighting the role of authenticity, self-awareness, and effective communication in fostering trust and openness.

Throughout the episode, Gelmi provides practical advice and thought-provoking insights, offering listeners a roadmap for personal and professional development in today's dynamic world.

Gelmi’s website is a great resource for anyone wanting to explore this topic further. You can find it at:

https://gelmi.coach/en/

And to find Thomas on Linkedin go to:

https://www.linkedin.com/in/thomasgelmi/

For more on Fiona visit www.fionamurden.com 

During the podcast Alex shares her inspiring journey and the inception of the foundation. Coming from a family with a deep love of sports, Alex's early exposure to hockey instilled in her a profound love for the game. She embarked on her own sporting journey with a fervent desire to represent England in hockey. Supported by her family, coaches, and teachers, Alex pursued her dream with unwavering determination. However, her path took an unexpected turn when she faced rejection at the under-16 England trials. This setback deeply affected Alex, leading to a struggle with her mental health as she grappled with the loss of her identity as a hockey player. Reflecting on her experience, Alex realized the need for young athletes to have a holistic relationship with sports, one that goes beyond performance on the field. She recognized that while sports play a significant role in shaping individuals, they are just one aspect of a person's identity. Fueled by a desire to support young people facing similar challenges to herself, Alex founded The Mindtridge Foundation. 

The foundation aims to help young individuals develop positive relationships with sports by harnessing the power of positive role models, including Olympians and Paralympians and providing young people with the guidance needed to navigate the world of sports while maintaining a strong sense of self-worth and identity. Her vision is to ensure that no young person experiences the isolation and struggle she faced, but instead finds fulfillment and empowerment through sports in any capacity. So far the charity has helped 88,000 young people. Concluding the episode, Alex and Fiona share their shared vision for empowering youth and overcoming obstacles through preparation, determination, and a commitment to fostering inclusive and supportive environments within the sports industry. 

Fiona is lucky enough to be one of the Mintridge Squad – part of the team supporting the amazing work that Alex and the charity are doing for young people. 

To learn more about Mintridge or to donate to this worthwhile charity please go to:

https://www.mintridgefoundation.org.uk

For more on Fiona visit www.fionamurden.com 

Zoiey is a trailblazing inclusion activist who has made significant contributions to the world of sports. With over 20 years of experience in the industry, she has worked her way up from being an athlete to becoming a highly respected inclusion consultant. In 2017, Grazia magazine recognized her as one of the top Black British influential figures in the UK.

Zoeiy's journey is one of unwavering determination and resilience. She shares insightful anecdotes and personal experiences, highlighting the importance of embracing one's identity and advocating for inclusivity in sports and beyond.

Throughout the episode, Zoeiy also reflects on the challenges she's faced, from childhood encounters with racism to navigating gender biases in the sports industry. Her candid insights shed light on the importance of creating inclusive spaces and challenging societal norms. Zoeiy's dedication to promoting diversity and inclusivity, her impact on the industry is undeniable. 

For more from Zoeiy you can find her at:

https://www.linkedin.com/in/zoiey-smale/

To find out more about Oka and how we can help to improve DEI within your work place go to:

https://www.oka.life

For more on Fiona visit www.fionamurden.com 

Through her work with bloss.m, Lola is breaking barriers for underrepresented groups in the workplace and addressing systemic obstacles to success. She emphasizes the importance of mentorship, personal growth, and self-awareness in achieving long-term goals.

Join us as we explore Lola's impactful journey, her commitment to empowering women and girls, and the transformative power of mentorship and self-reflection. Lola radiates warmth and inspiration, illuminating every room she enters or, in this case, every airwave she graces. With her fearless approach to life's journey, she charts paths less traveled, guiding others along the way and encouraging others to discover their true potential. We can all learn from Lola's insights and be inspired to make a difference in our own life and the lives of others.

For more from Lola go to https://www.linkedin.com/in/lolaolaore/

For more on Fiona visit www.fionamurden.com 

For more from us go to:

https://oka.life or https://fionamurden.com

 For more from Dr Russ Harris go to:

https://www.actmindfully.com.au 

Or find him on YouTube at 

@dr.russharris-acceptanceco972

For more on Fiona visit www.fionamurden.com 

Fiona shares her 3S framework with the key elements to building emotional resilience —Self-Awareness, Social Connection, and Significance (the "3 S's"). Each episode will unpack one of these elements, providing you with practical strategies to enhance your emotional toolkit. This first episode is focussed on Social Connection. 

Throughout this podcast, you’ll discover science-backed methods to build your resilience, including giving to, receiving from and growing social connection. 

Tune in as we explore what it means to live a Life Connected—because you deserve to feel happier, more fulfilled, and truly in touch with what matters most to you.

To learn more about the Life Connected framework, read blogs and find upcoming courses go to:

www.fionamurden.com 

Mentioned in the podcast

Fiona's first book Defining You

For more on Fiona visit www.fionamurden.com 

In this episode we discuss the complexity of taking care of yourself and a newborn, and explore the unique challenges and experiences that come with motherhood. As Garrett shares her own experiences, she also delves into the products that made a difference in her life and how she and her family decided to create a company to provide solutions for other moms. Garrett shares that “The early stages of postpartum life redefined the word “comfort” for me and now I'm on a mission to help others get cozy while doing the hard things including but not limited to parenting, birthing and business building.”

She also touches upon the need for support and understanding in those critical moments, emphasizing the role of men as allies in this journey. This is something that we’re all too aware of at Oka, as well as matching women to mentors who have been through similar experiences (like for example returning to work after having a baby) we guide the allies (e.g. male colleagues, partners) in how to provide the best support while also looking after themselves. 

Prior to kozēkozē and motherhood, Garrett wrote and published a novel based-on-true events from her own life called, "Dare To Move." She also hosts the kozēkozē podcast where we bring in experts doing the hard things, like birth and business, to share their vulnerable stories on business and self-development. 

Garrett’s first career was in real estate development and she helped with the US rollout of Caffè Nero. Her love of fitness guided her to teach at Shred415 in Chicago and also Barry’s Bootcamp in Boston for 7 years.

Join us for this insightful episode as we explore the challenges and opportunities that come with motherhood, entrepreneurship and personal growth.

To find Garrett’s products go to: 

https://www.kozekoze.com

To sign up to Oka where we can help you back on your journey to fulfilling your potential in a way that fits or to support another woman through your own experience please sign up to

https://oka.life/waitlistpage

For more on Fiona visit www.fionamurden.com 

In our conversation, we delve into the essence of Michelle’s beliefs, emphasizing the importance of seeking support when needed and shattering the stereotype that Olympians must always be infallible. At the heart of our discussion is the recognition of the 'whole person' behind every champion. Michelle's perspective is firmly rooted in the value of hard work, as she aptly puts it, "You might be a natural at languages, math, or even athletics, but beneath it all, there's still a need to put in the effort."

And she also acknowledges that her own story and the stories of countless other successes go far beyond mere talent and effort. Embracing vulnerability and reaching out for help when necessary is, as she believes, a hallmark of strength. She articulates this beautifully by saying, "Being strong, in my very humble opinion, is accepting the need to raise your hand and say to those closest to you, 'I need support today.'" In her own words, she humbly states, "I'm not just an Olympic medalist; I am a girl who dared to dream." Daring to dream and unwavering tenacity are the driving forces that carry champions through the toughest times, "when it's hard, when you're injured, when you stumble, when you feel you can't go on."

Michelle also encourages each of us to discover our unique sources of joy and pursue them with unwavering determination. She shares her own daily life as an example of what this entails.

This episode is a genuine wellspring of inspiration, featuring a truly remarkable woman.

To find Michelle go to: 

https://michellegriffithrobinsonoly.co.uk

To join the Oka waitlist and find a mentor or coach to support you on your journey go to

https://oka.life/waitlist

For more on Fiona visit www.fionamurden.com 

In our discussion, we delve into how social media affects adolescent well-being across diverse societies and demographics. With his background in social work, Sebastian sheds light on the intricate interplay between individual differences and societal context, offering a holistic perspective on this complex issue.

We explore the nuanced impact of social media on adolescent mental health. While research indicates a small negative impact on average, we delve into the vulnerabilities that adolescents face during the transition from childhood to adulthood, when social media's influence can be most pronounced. The discussion extends to how social media affects children's development, and we emphasize the need for empirical data to hold social media platforms accountable for hosting abusive content.

Social media regulation is a hot topic, and we explore the challenges it presents. Sebastian highlights the importance of thoughtful policy changes and societal action, especially in the global South, to address issues beyond individual control.

Workplace pressure is another pressing issue. We examine how excessive pressure can erode trust and lead to mental health strain among healthcare workers, especially in child protection services which has a broader knock on impact.

To sign up to the Oka mentoring app follow this link: https://oka.life/waitlistpage 

For more on Fiona visit www.fionamurden.com 

Discover practical strategies to savour every step of your personal and professional growth, no matter how big or small so that you end your working life with no regrets. Whether you're leading a global corporation or tending to your garden.  

"A series of studies have shown this….when you ask people at the end of their working lives to look back, 'What are the main regrets or lessons or advice that you would have for others?' And three things emerge, typically, and are really quite significantly ahead of all the other kinds of regrets."

1. Embracing Risk: "I wish I'd taken more risk in my life, more risk in doing what I really wanted to do, more risk in relationships.”
2. Enjoying the Journey: "I wish, instead of just going down tramlines on autopilot, I'd ask myself, am I enjoying this journey? Am I really being satisfied here?"
3. Legacy and Fulfilment: "I wish I'd thought about the legacy I was going to leave behind."

Mentorship as a Catalyst: But here's the most exciting part for me. When it comes to embracing risk and crafting your legacy, mentorship is a powerful and positive way to achieve both. Mentors guide you in taking those leaps of faith, and they inspire you to envision the lasting impact you can create. And being a mentor also allows you to enjoy your own journey more and ensure that you’re passing on your learning and legacy to the next generation. Join the Oka waitlist to be part of our psychologically backed mentoring. 

Biography

Gurnek Bains was born in Bhangal, a relatively poor village in the north of India. Although his parents and three sisters slept in one room with no electric lighting, Gurnek’s father grew up believing that they shouldn’t be as poor as they were. He dedicated himself to bettering his family’s life chances and became school principle at the age of 32. When he and the rest of Gurnek’s family eventually moved to the UK, he worked multiple jobs and always encouraged his children to learn.

Watching his parents make huge sacrifices, Gurnek developed what he described as a huge “compensatory drive”. He managed to make it into grammar school and after many years of hard work went on to earn a PhD in social psychology at Oxford University.

While he first practised as a clinical psychologist, it wasn’t long until Gurnek moved into business psychology and set up Britain’s first consultancy dedicated to harnessing the power of psychology, YSC. Two decades later he and his colleagues had built YSC from a company of two to employing over 250 people in over 25 offices around the world, and were working with over half the FTSE 100. His company became known as one of the best for driving performance, improving cultures and unleashing the power of potential at work. To be “YSC’ed” became a familiar verb in business circles around the world.

Gurnek has always been interested in how psychology can serve society as well as business. While he continues his consulting work at his smaller boutique firm, Global Future, he also leads its sister think tank NOUS  and works privately with a number of senior political figures. He has written two books; ‘Meaning Inc.’, which explores how to build meaning and purpose into work, and ‘Cultural DNA’, a book dedicated to helping people empathise with different cultures. He also regularly contributes as a writer and commentator to Psychology Today.

Gurnek is hugely grateful to the UK for the opportunities it has given him, and feels a strong need to give something back. Over recent years he has become dedicated to helping people understand how we can navigate the turbulence of modern society with purpose and investment, with our mental wellbeing intact and ultimately, with optimism.

For more on Fiona visit www.fionamurden.com 

In this episode, we embark on Andrew's incredible journey into the world of social media and sports. From the fast-paced business of sports streaming to the art of storytelling in the realm of Major League Baseball, we uncover the secrets of connecting with diverse audiences.

But that's not all. We delve into the transition from professional athlete to entrepreneur and explore personal development gems. Andrew shares insights on finding the right job, the ever-evolving journey of self-awareness, and the power of learning from mistakes.

Join us for a thought-provoking conversation that promises valuable takeaways for your own journey.

To find out more about progressing your personal growth with the help of a mentor or to be a mentor find us at Oka Life. 

For more on Fiona visit www.fionamurden.com 

Schneider’s journey will resonate particularly with those navigating the entrepreneurial realm, where challenges and triumphs often intertwine. Refreshingly Schneider challenges the conventional mindset that success breeds happiness, advocating for a shift from "Have, Do, Be" to "Be, Do, Have." finding contentment within, propelling purposeful actions, and allowing rewards to naturally follow.

Schneider describes how with age, the entrepreneurial journey becomes a dance with escalating stakes. He highlights the crucial interplay between challenges and mental well-being and underscores the power of faith, whether in oneself or the universe, as a resilient foundation against life's uncertainties.

In the pursuit of success, Schneider spotlights the significance of valuing relationships. He counters the corrosive nature of comparison, advocating for a focus on authentic impact and in finding solace in outward focus. By extending kindness and support to others, he has experienced personal growth. While he acknowledges personal milestones he also underscores the profound fulfilment derived from aiding others on their journeys.

Mentorship also emerges as a guiding light in Schneider's narrative. Learning from those who've trodden similar paths mitigates avoidable missteps. He emphasizes the transformational power of translating mentorship into actionable steps.

For more on Fiona visit www.fionamurden.com 

Esme Verity supports founders, those who are 'Zebras'. The insights she shares throw light on to a world which favours a cookie cutter approach to success, even within the area of start-ups where our expectation may be different. Fiona explores Esme’s journey and the interesting experience she’s gained on “building a business that doesn't fit into this mainstream mould that we now have, a sort of Silicon Valley mould.” Why by investors looking only for businesses that offer a 10x return on investment leads to so many startups that are critical to the world being disregarded and left struggling to survive. 

Esme ran an antique jewellery business from the age of 18 and throughout university. When she left, she sought funding to help grow that business, and that’s when she was thrown into the world of Venture Capital. The VC world is very much focussed on finding the next unicorn business, something that’s going to grow incredibly big, very quickly. But Esme explains how she thinks that this reflects ‘a very limited definition of ambition’ and just ‘because you don't want to build a huge giant business doesn't make you not ambitious, it just means that you want something different.’ Wanting to do things differently and support the diversity of people within the start-up world, not just the unicorns, Esme has been on a mission ever since to advance her understanding of alternative approaches to growing a business that’s sustainable and to share that knowledge with others. 

Esme teaches about alternative funding and has worked with hundreds of purpose-driven start-ups, non-profits and governments to help democratise access to alternative funding sources.  Prior to founding Considered Capital, she was Director of Chapters at Zebras Unite, an international and intersectional hybrid cooperative dedicated to creating new financial instruments for the next economy. Esme is an active angel investor and was named one of the Top 100 Women in Social Enterprise by Pioneers Post. Esme is the founder of Considered Capital, a platform for start-ups and organisations seeking alternative funding. Considered Capital simplifies and speeds up the journey to finding and accessing the right funding fit through courses, community and content.  

To find Esme go to Linkedin or her website Considered Capital

For Zebras Unite click here 

For more from Fiona and her startup Oka click here.

For more on Fiona visit www.fionamurden.com 

Bhavin Visavadia is a senior and experienced Consultant Oral and Maxillofacial Surgeon and Clinical Leader. He is a surgical educator teaching around the world and was a member of Council of the British Association of Oral and Maxillofacial Surgeons (BAOMS). He was also Chairman of the Consultants and Specialists Group here. Bhavin has the position of Regional Director for London (NW) at the Royal College of Surgeons of England. He is also President of the Oral Surgery Club of Great Britain

Bhavin qualified in medicine and dentistry at King’s College London and undertook his specialist surgical training at Queen Victoria Hospital in East Grinstead, Royal Surrey County Hospital in Guildford and Guy’s and King’s College Hospitals, London. Bhavin is highly committed to surgical training supporting mentoring and pro-actively engaging with the development of surgeons, doctors, nurses and dentists.

For more on opportunities to get involved in mentoring or to be mentored go to:

https://oka.life

For more from Fiona go to:

https://fionamurden.com

For more on Fiona visit www.fionamurden.com 

For more on the Comfort Zone go to my book Defining You - Build Your Unique Personal Profile and Unlock Your True Potential

For more on Fiona visit www.fionamurden.com 

Hannah has observed the pop-culture messaging of "love yourself”, “reduce stress”, “avoid burnout”, “safe spaces”, “take it easy”, and “hack culture". All of which are promoted with good intentions. However, Hannah is passionate that these messages lead to adverse outcomes.

Because of her diverse experience and when looking through the prism of a female soldier (or those taking on demanding physical challenges) Hannah promotes tremendous success by doing the opposite.

Hannah is on a mission (pun intended) to convince people to seek out discomfort, to take a leap of faith when feeling overwhelmed by emotions and continually action their goals. Hannah’s simple strategies and lived experience can cut through some noise, helping all walks of life!

Hannah's Bio: 

At the tender age of 18, Hannah joined the army and has served for 12 years, including two operational tours in Afghanistan. During this time,Hannahhas lived in Germany, worked for NATO, and was also privileged to serve the late Her Majesty Queen Elizabeth II on ceremonial duties, including Garden Parties, Diplomatic Receptions, the Duke and Duchess of Sussex’s wedding and the late Prince Philip, Duke of Edinburgh funeral.Hannah's versatility extends beyond military service. She is also a skilled ski instructor and has participated in various adventure training activities, including parachuting and a military competition where she carried 40 pounds of weight over 40 miles. Also, Hannah placed 2nd in her age and gender group in the military section of an Ironman competition.

Her passion for personal growth and resilience has led her to establish Simple as Hannah, where she hopes to help individuals enhance their health and well-being, build their stress tolerance, and reach their full through regular exposure to discomfort with simple and actionable protocols to help along the way. With her unique combination of military discipline and physical challenges,Hannah is well-equipped to guide others on their journey of self-discovery and growth.

For more about Hannah please go to: 

https://linktr.ee/simple_as_hannah

For more from Fiona go to:

https://fionamurden.com

For more on Fiona visit www.fionamurden.com 

Fiona shares her 3S framework with the key elements to building emotional resilience —Self-Awareness, Social Support, and Significance (the "3 S's"). Each episode will unpack one of these elements, providing you with practical strategies to enhance your emotional toolkit. This first episode is focussed on Self-Awareness. 

Throughout this podcast, you’ll discover science-backed methods to build your resilience, including self-monitoring techniques, stress relievers and mindset strategies. We’ll also discuss how creating a sense of “home” within yourself can serve as a foundation for exploring your emotional landscape.

Tune in as we explore what it means to live a Life Connected—because you deserve to feel happier, more fulfilled, and truly in touch with what matters most to you.

To learn more about the Life Connected framework, read blogs and find upcoming courses go to:

www.fionamurden.com 

Mentioned in the podcast

Fiona's first book Defining You

Tasha Eurich's podcast episode on Dot to Dot

Kelly McGonigal's Ted talk about Stress

It was Daniel Siegel who used the term Human Family

For more on Fiona visit www.fionamurden.com 

The books I refer to are:

Mirror Thinking  https://bit.ly/mirrorthink

Defining You https://bit.ly/DefiningYou2ndEd

Other references made can be found in Defining You. 

For more on Fiona visit www.fionamurden.com 

Giles is an award-winning author, podcaster and screenwriter. Giles' first novel for adults One Hundred and Fifty-Two Days come out in March 2020. Author of several books for children and two adult novels, with a third on the way. His book One Hundred and Fifty-Two Days has been adapted by Giles and Elizabeth Morris for Arclight Films and Future Artists Entertainment. Giles is the writer of six short films for Little Angel Theatre. Giles’ children’s books include The Fearsome Beastie, winner of The People's Book Prize 2012, Heart of Hawick Children's Book Award 2013, Bizziebaby Gold Award, The US Forward National Literary Award and Shortlisted for The Rotherham Children's Book Award 2012. Tamara Small and the Monsters' Ball is shortlisted for The People's Book Prize 2013. He has written several picture books, including Things You Never Knew About Dinosaurs, Princess Stay Awake and a collection of nonsense poetry. 

Giles' is co-host and producer of the award-nominated Blank Podcast and regularly writes for Aquila Magazine. He’s also co-host of the ‘A Little Bit of Positive’ podcast with Julia Bradbury and co-host of ‘Things I forgot were good for me’ with Dr Radha Modgil.

Giles lives with his wife and two sons in East Sussex

To pledge for Gile’s next book go to: 

https://unbound.com/books/gigantium/

To connect with Giles on Twitter go to:

@eliistender10

For more from Fiona go to:

https://fionamurden.com

For more on Fiona visit www.fionamurden.com 

So while Sophie’s subjects are animals, her ability to watch people and question why people are doing what they're doing, whether they're doing what they should be doing, or think they should be doing, or whether they're actually being kind of authentic to themselves must have influenced her ability to so accurately reflect not just the image of the animals but the emotion that comes with that. As she says herself:

“It is impossible to admire the beauty of the natural world without also reflecting on its vulnerability.” 

Sophie has dedicated her time and artistic work to raising awareness for issues surrounding animal welfare and the environment. Her art is magical, emotive and so realistic that it’s hard to believe it’s not a photograph stepping out of the canvas toward you. Sophie says:

Throughout her career as a fine artist and since founding the online gallery and art store, Art Basket, Sophie has donated 10% of her profits to wildlife & conservation charities and has worked closely with foundations such as IFAW, The David Shepherd Wildlife Foundation and Explorers Against Extinction to help to make a difference.

In 2021, Sophie was awarded the ‘medal of excellence’ by the Artists for Conservation foundation for her outstanding work in the wildlife & conservation sphere. Sophie was also the winner of the Leisure Painter People's Choice Award 2020 and 2021, runner-up in the BBC Wildlife Magazine People’s Choice and was deemed ‘highly commended’ in prizes such as the Wildlife Artist of the Year competition, the Sketch for Survival Award and the Ashurst Emerging Artist Prize. In 2021, Sophie was selected to be one of 20 Artists to exhibit at COP26 in the Blue zone.

To see some of Sophie’s brilliant work go to:

https://www.sophiegreenfineart.com/

For more from me go to

https://fionamurden.com

For more on Fiona visit www.fionamurden.com 

Fiona explores how gambling became a drug for Patrick. How the biggest thing for him was learning how to show his emotion, the importance of self-awareness. Patrick now works for Epic Risk Management which was formed in 2014, when the CEO of the company had ended up in prison, having attempted suicide, and stolen £434,000 from his employers, which was one of the world's biggest banks to fund his gambling addiction. Whilst he was in prison, he recognised that actually, he wasn't the only person who had suffered from an addiction of this kind who must have done things like he had done and ended up in the situation that he was. Patrick says that he realised that there were a lot of organisations that dealt with people once they'd kind of fallen off the cliff but that there weren't enough trying to prevent it in the first place. Patrick explains how gambling carries such stigma that what they try at his company is to try and break down those barriers and ultimately allow people to make more informed decisions, to understand how to spot signs in themselves and probably most importantly what to do if they do need help.

Patrick’s book is called - Might Bite: The Secret Life of a Gambling Addict

For more on Fiona visit www.fionamurden.com 

We explore psychological profiling and how important it is to fit the right personality to the right operations and delve into the use of MBTI (Myers Briggs Type Indicator) as a tool used to help every officer in the CIA understand themselves. Andrew explains his view of the world as a former spy, that ‘every human being you meet is either a source or some kind of support asset or some kind of network capability.’ And we touch on various other topics such as the elite leader, elite surgeon, elite athlete or elite in any field who is perhaps less used to failure than the average joe, or more able to plough on in spite of failure. Andrew shares his view of this, that ‘their failure is not in their skill. Their failure is seen in the rate of alcohol abuse, that they have substance abuse, the divorce rates, the lack of sleep, the sociopathic tendencies, the psychopathic tendencies.’ 

More about Andrew

Andrew describes himself as an improvement junkie. He’s also a former covert CIA intelligence officer, US Air Force combat veteran, and Fortune 10 corporate advisor. He surrounds himself with knowledge, experiences, and people who help him grow and he look for opportunities to share what he’s learnt with others. For more from Andrew go to everydayspy.com 

For more from Fiona go to www.fionamurden.com 

For more on Fiona visit www.fionamurden.com 

Fiona and Dermot discuss what Alan was really like, from his utter brilliance through to those areas that he was less adept. The truth about his relationships with a few close friends which stands in deep contrast to the portrait drawn of him as a loner, by Hollywood and many biographers. Of course we also talk about the people who impacted Alan Turing from shaping his thinking to the decisions he made. We also cover Dermot's own incredible career and how much Alan Turing influenced the course that he took.  

Dermot Turing – like his celebrated uncle Alan Turing – was educated at Sherborne School and King’s College, Cambridge. After a doing a D.Phil in Genetics at Oxford, he concluded that scientific research was not for him, and moved into the legal profession.

Dermot worked for the Government Legal Service and then the international law firm Clifford Chance, where he was a partner until 2014. His specialism was financial sector regulation, particularly the problems associated with failed banks, and financial market infrastructure.

As well as writing and speaking, Dermot is a trustee of The Turing Trust and a Visiting Fellow at Kellogg College, Oxford. He continues his interest in the financial world.

Dermot lives in Kippen in Stirlingshire. He is married with two sons, and as well as history his interests include cooking, gardening and opera.

To read more about Dermot and find links to his books go to DermotTuring.com  

For Fiona's book that Dermot wrote an endorsement for click here Mirror Thinking - How Role Models Make Us Human 

For more on Fiona visit www.fionamurden.com 

Pat’s interest in Mental Health, Resilience and more specifically Mindfulness started in 2009, whilst on operations in Afghanistan.  He completed an Open University degree in Psychology after noticing the lack of a ‘therapeutic relationship’ between soldiers returning from operations and their counsellors.  He ran weekly online Mindfulness sessions throughout the COVID-19 period and continues to do so. Currently he is leading the implementation of Physical Attention Training (PAT), an innovative approach to bringing Mindfulness based coping strategies into the existing culture of physical training. 

More about Major Burgess 

Major Burgess was brought up in Wells, Somerset, joined the Army in September 1992 and started his career at The Second Royal Tank Regiment in Fallingbostel, Germany. He served with the regiment in Germany, Northern Ireland, Canada, Poland, Iraq and Afghanistan in a career that saw him from Trooper, through Tank Commander to Regimental Sergeant Major.  He was recently promoted to Major as Officer Commanding the Combat CIS School. 

He was awarded an MBE in the 2020 New Year's Honours List in recognition of his tireless work in bringing mindfulness to Defence and has more recently been awarded an Honorary Degree of Doctor of Science (DSc) by Glasgow and Caledonian University. He is a member of the Defence Mindfulness Steering Group and his course content and delivery are endorsed by the Counselling and Psychotherapy Central Awarding Body (CPCAB). 

For more on Major Burgess go to his website www.oneworldmindfulness.co.uk

For more from me go to www.fionamurden.com 

For more on Fiona visit www.fionamurden.com 

We talk about having an ‘elite education’ and how when Sarah went to Harvard she ‘saw how the sausage is made’. “And by sausage, I mean, how elite people are made, and who runs the universe, so to speak.” Sarah also explains how through her studies at Oxford she has seen that “the way that political thinking is just not very much like other forms of thinking. It's deeply tied into our sense of who we are, whether we're good people. And not only that, but it's tied up in our sense that we need to kind of feel okay about the immediate opportunities for action available to us in the future.” We also discuss how the School of Life shaped Sarah’s thinking, whether there are ever any ‘new’ ideas as opposed to a reshaping of those that have existed sometimes for centuries, we explore nudges and the extent to which they are all that they are cracked up to be and many, many other topics. 

More about Sarah. 

Sarah is a writer, content strategist, learning designer, and researcher at Oxford University. Her academic research focuses on the role of emotion in political communication, and specifically on cognitive dissonance. Another string to her bow is that she’s the Head of Content Strategy at the Future Narratives Lab where she works on projects related to policy and politics. She also serves on the Institute of Imagination’s Global Imagination Board. For many years she was also the Head of Content at The School of Life, where she is still a faculty member and learning designer. To read more about Sarah click her to go to her website. 

For more from us go to:

www.fionamurden.com 

or www.oka.life 

For more on Fiona visit www.fionamurden.com 

Kimmel is an Emeritus Professor of Sociology and Gender Studies at Stony Brook University. Among his many books are Manhood in America, Angry White Men, The Politics of Manhood, The Gendered Society and the best seller Guyland: The Perilous World Where Boys Become Men. With funding from the MacArthur Foundation, he founded the Center for the Study of Men and Masculinities at Stony Brook in 2013. He has delivered the International Women’s Day annual lecture at the European Parliament, the European Commission and the Council of Europe, and has worked with the Ministers for Gender Equality of Norway, Denmark and Sweden in developing programs for boys and men. He consults widely with corporations, NGOs and public sector organizations on gender equity issues. 

For more from Michael go to www.michaelkimmel.com 

For more from Fiona go to www.fionamurden.com 

For more on Fiona visit www.fionamurden.com 

I’ve been wanting to record an episode with Nabil for ages, but there simply hasn’t been time. He moved from one fast paced role to another most recently holding the position of Global Chief Creative Officer at Soho House. I’m pleased to say that finally he’s taking a breather (although even that involves a course at Harvard University) so I caught him just long enough to share his story with you. 

We talk about his fascinating background growing up in Singapore with the expectations that loomed over him. He shares a point where he felt he had failed, the shame that he experienced and the reflection that ensued in what some may consider unusual circumstances – in the jungle during 2 years military service. Nabil’s creativity started early in life but was further ignited by time spent at London College of Fashion, followed by roles held with three globally iconic brands – Urban Outfitters, Selfridges and most recently (at the tender age of 28) the position at Soho House. 

Nabil is hungry for growth, deeply committed to continually stretching himself and explains in simple terms how earlier on in life a lack of role-models while pursuing the creative route was hard… 

“I'm the guy who would, who would stay back sewing things or painting or whatever it might be. It was always a creative pursuit. It was always about expression. Definitely not football and definitely not playing with the lego set. That was My brother. And I guess at that point, I thought, Okay, this is what being a creative means, but I didn't have role models, then per se, to say, Oh, this is a career path, I couldn't make a living out of this. And Singapore back then was the be all and end all for me. I hadn't really travelled elsewhere, to say oh, you could be a creative director, whatever that means. So, at 15, you, you have a feeling, and you try to manifest as best as possible by eliminating options. And I think that's the hardest thing to do.”

But also, how having role-models as an adult enables him to craft his career with even more care. 

“One of the benefits of having role models in your career is that you get to reverse engineer your way? Checking is it OK? If you have 50 years of work life - how do you want to make the most of that time? How can you pace yourself? Most importantly, so that you are peaking at absolutely the right time, when you have the most to give.” 

If you are curious about who you are, your brain and the role-models and influences in your life then you may enjoy my most recent book Mirror Thinking – How Role Models Make Us Human. 

https://bit.ly/MirrThink

For more from me go to: 

https://fionamurden.com

For more on Fiona visit www.fionamurden.com 

Calarco shares insights from her research, highlighting how the pandemic intensified the already heavy burdens placed on women revealing how they often became the primary caregivers when formal systems fell short. She discusses the impact of structural barriers within the USA, like underfunded social support systems, and how societal norms and expectations further pressure women into these roles, leading to feelings of guilt and exhaustion.

The conversation also explores the deep-rooted issues of gender roles and economic inequality, emphasizing the need for a reimagined approach to support networks. Jessica reflects on how these challenges connect to a broader history of individualism and inadequate social policies that have left women disproportionately carrying the load, especially within the United States.

Listeners are invited to reconsider the narratives around caregiving and to think critically about the collective responsibility needed to build a fairer, more supportive society. This episode serves as both a revealing look into modern motherhood and a call for systemic change.

For Jessica Calarco's site click here

For more from Fiona click here

To connect with Fiona on social media go to:

Instagram

Linkedin 

For more on Fiona visit www.fionamurden.com 

Amongst other things we discuss the impact of having a family on friendship, the devastating outcomes associated with social isolation and the issue of avoiding the difficult conversations that could improve friendships. 

Denworth is a contributing editor at Scientific American and the author of Friendship: The Evolution, Biology, and Extraordinary Power of Life’s Fundamental Bond, which was named one of the best leadership books of 2020 by Adam Grant and called “the best of science writing” by Booklist. She is also co-author, with Dana Suskind, of the New York Times bestseller Parent Nation, and has written two other books of popular science: I Can Hear You Whisper and Toxic Truth. Her work has also appeared in The Atlantic, New York Times, Wall Street Journal, Newsweek, Time, and many other publications. She lives in Brooklyn, New York with her family.

For more about Lydia and her work – here is the link to Lydia's books page. 

For more from me go to

www.fionamurden.com

For more on Fiona visit www.fionamurden.com 

I first came across George Bonanno’s work when I was struggling with the death of my Dad 10 years ago. His first book, the Other Side of Sadness helped me to reframe what I was experiencing in an incredibly helpful way and I have since bought it numerous times to comfort other people. One of the things I found most intriguing was how concepts such as the Kubler Ross model of the stages of grief are not actually scientifically founded. In other words we’re clinging on to a model that is made up and doesn’t actually reflect how most people respond. So, I was really excited to have the opportunity to speak to him. In this episode we talk about how resilience works and George’s most recent book The End of Trauma (which in spite of the title is relevant to anyone and everyone). We discuss how normal resilience actually is and how our expectations of traumatic responses come from studying the more severe clinical cases rather than how the ‘average’ person responds. 

George was not only in New York during the 9/11 attacks but actually went down to the site to help so he doesn’t just speak from a scientific perspective but from one lived and breathed himself. But another perhaps surprising yet true fact is that we hugely over-estimated the number of people who would suffer from trauma even as a result of that horrific event. Why, well people are overwhelmingly resilient to adversity. What we often interpret as PTSD are signs of a natural process of learning how to deal with a specific situation. We can cope far more effectively if we understand how this process works, which we also discuss. 

Bio - Dr. George Bonanno is a professor of psychology, chair of the department of counseling in clinical psychology, and director of the Loss, Trauma, and Emotion Lab at Teachers College Columbia University. 

Website: www.tc.columbia.edu/LTElab/

Twitter: @giorgiobee 

For more from me go to: 

https://fionamurden.com

If you are curious about who you are, your brain and the influences in your life then please dip into my more recent book Mirror Thinking – How Role Models Make Us Human. 

https://bit.ly/MirrThink

My book Defining You - How to Build Your Unique Personal Profile and Unlock Your True Potential can be found at via these links and in all good book stores:

https://bit.ly/DefiningYou2ndEd

For more on Fiona visit www.fionamurden.com 

We also discuss the subtlety of understanding our mental health and emotions. Giving in too much can actually lead to a dangerous negative spiral, but how it’s equally damaging to ignore our distress or negative feeling feelings or not have any support in processing them. Psychology, the brain and behaviour are incredibly nuanced. Anna explains how being able to name our emotions and have a broad vocabulary for them can be surprisingly effective. She for example took it upon herself to find an array of words for anger (which by the way it’s OK to feel, just not to act on – another nuance we chat about) which you can find below. Anna also explains how critical it is to build our own personal toolkit so that we have the right tools for different emotional responses in different contexts. 

Dr Anna Colton, is a chartered clinical psychologist and executive coach, specialising in the Adolescence, Eating disorders, the Bar, elite performance and stage fright.

In addition to her adolescent, coaching and legal practices, Dr Anna has worked with the leads and casts of many West End shows, is the psychologist on Matilda the musical and consults to many other theatre companies. She also works with TV companies to ensure the psychological safety of participants in their shows.

She can often be seen or heard on the TV and radio discussing a range of mental health and well-being topics.

For more on Dr. Anna go to: 

www.dranna.co.uk

For more from me go to:

www.fionamurden.com

Anna’s list of angry words are below: 

Angry

Annoyed

Affronted

Agitated

Antagonised

Bitter 

Cantankerous

Cross

Chafed

Convulsed

Choked

Choleric

Churlish

Crotchety

Disagreeable

Displeased

Enraged 

Exasperated

Furious

Fuming

Ferocious 

Fiery 

Fractious 

Fretful 

Galled

Grumpy 

Grouchy

Huffy

Hacked off

Hot

Heated 

Impatient

Incensed

Incandescent

Indignant

Ill-humoured

Ill-tempered 

Irritable

Irate 

Irritated

Irascible

Inflamed

Infuriated 

Ireful

Irked

Livid

Mad

Maddened

Miffed

Narked

Narkey

Nettled 

Outraged 

Offended

Peeved

Petulant

Pissed

Pissed off 

Piqued

Provoked 

Put out

Raging 

Ranting

Ratty

Raving 

Resentful 

Riled 

Sore

Splenic

Snappy

Storming

Sullen

Sulky 

Stewing 

Tetchy 

Testy 

Turbulent 

Terrifying 

Tumult

Wrathful 

Vexed 

For more on Fiona visit www.fionamurden.com 

Founder of KnowThyBrand, Giulia is a social entrepreneur dedicated to helping women in business to build sustainable ventures and career paths. She is mother of three boys who she is bringing up to respect women and bring their attention to what women can achieve “It’s as important for boys to see women can do anything as it is to see men doing anything.” She role-models this approach in all she does and says, which is underpinned by both her drive for social justice and her ever inquisitive approach to understanding the world and her place in it. 

Giulia’s social enterprise KnowThyBrand is committed to enabling women to build sustainable businesses and career paths through strategic branding and effective gender inclusion solutions. Their values, the guiding principles that shape everything we do as a social enterprise are:

Equality – We believe in social equality and support women’s equality and empowerment as part of the solution.

Equity – We recognise that each person has different circumstances and that different resources and opportunities are needed to reach the same outcome.

Sisterhood – We believe in the collective power of women working together and consistently inspiring each other to achieve their highest potential.

For more from Giulia go to:

https://knowthybrand.com

https://www.linkedin.com/in/giulia-iannucci/

For more from me go to: 

https://fionamurden.com

If you are curious about who you are, your brain and the influences in your life then please dip into my more recent book Mirror Thinking – How Role Models Make Us Human. 

https://bit.ly/MirrThink

My book Defining You - How to Build Your Unique Personal Profile and Unlock Your True Potential can be found at via these links and in all good book stores:

https://bit.ly/DefiningYou2ndEd

For more on Fiona visit www.fionamurden.com 

We discuss the importance of this type of longitudinal research (i.e. research that involves repeated observations of the same variables over periods of time) in understanding how the brain develops in children who have autism and other neurodevelopmental disabilities. As well as exploring Dr. Wu Nordahl’s findings we also explore why there is less research carried out on girls and non-binary children with autism. With regard to girls this is in part because of their tendency to mask their natural tendencies and preferences socially meaning it’s less often diagnosed, as a result research has predominantly been carried out on boys with autism. Dr. Wu Nordahl has worked really hard to improve the ratio of males to females in her cohorts helping to advance our understanding of some of the neurological nuances the sex differences represent.

Christine’s research program at the UC Davis MIND Institute utilizes structural and functional MRI scans to study brain development in autism across the life span. Since 2006, she has led neuroimaging efforts of the Autism Phenome Project and Girls with Autism - Imaging of Neurodevelopment study, two integrated longitudinal, interdisciplinary studies aimed at identifying clinically meaningful subtypes of autism. She is particularly committed to evaluating the entire autism spectrum, including girls with autism as well as the entire range of intellectual abilities. In 2021, she and her team initiated NeuroTeens, a social support group for neurodivergent girls and non-binary teens.

For more on Fiona visit www.fionamurden.com