The Better Workday Podcast

Do you feel like your brain is constantly full and you can't focus? In this episode of The Better Workday Podcast, Niamh looks at why our devices overwhelm us and how to do a practical digital reset so you can use tech intentionally instead of being controlled by it.
Learn how to audit your apps, build awareness around your digital habits, and set four types of boundaries that actually work for real life.
Related Resources
Stolen Focus by Johann Hari https://amzn.to/4q0mO2n
Attention Span by Gloria Mark https://amzn.to/49DgHva
The Better Workday Blueprint Transform Your Workday: The Better Workday Blueprint
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Join Niamh and Tricia for a candid year-end conversation about the themes that resonated most in 2025, the productivity myths that still persist, and why reflection should look back further than just 12 months.
Related Resources
EP35: Reframing Unfinished Goals
The Gap and The Gain by Dan Sullivan and Dr Benjamin Hardy https://amzn.to/45cMwby
The Mel Robbins Podcast EP 350 https://www.melrobbins.com/episode/episode-350/
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Are you developing your personal brand by default or design? Niamh goes beyond the buzzword of "personal branding" and discusses the crucial role reputation plays in creating career opportunities. Learn her simple formula and how to intentionally assess your reputation to set yourself up for future success.
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Have you ever said something like “I'll rest when…” only to find that “when” never arrives? In this episode, Niamh discusses the common tendency to put off rest and self-care. She explains why waiting for the perfect quiet moment is unrealistic and offers practical advice for taking immediate action for your well-being.
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Are you planning time off work? If the answer is yes, then this episode is for you. Join Niamh and guest co-host Tricia Brady as they discuss the steps you can take to help you switch off when you log off.
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Whether you're an inbox-zero person or more of an inbox-10,000 person, Niamh argues that the size of your inbox doesn't really matter. What matters is your relationship with email. In this episode, she shares how changing a single setting transformed her approach to email. Learn practical strategies to reduce email stress, improve communication quality, and leverage your inbox to create better workdays.
Related Resources and Episodes
EP 6 | How can I get a handle on my inbox?
EP 11 | Why do I struggle to hit "delete" on my emails?
EP 24 | Declutter Your Digital Workspace
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Saying no at work is easier said than done, especially when the person asking is more senior than you. In this episode, Niamh shares practical strategies for pushing back on requests when your plate is already full. Drawing from her own experiences with overcommitment and burnout, she explains why saying yes to everything can actually make you appear unreliable, and offers specific phrases and approaches to help you communicate your capacity clearly and professionally.
Related Resources and Episodes
EP 41 | How to Say No at Work
EP 45 | Managing Expectations at Work
EP 54 | Urgent People vs. Urgent Tasks
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

With only a few working weeks left in 2025, now is the perfect time to think about your goals for 2026. In this episode, Niamh introduces the Goal Ladder framework— her proven process to help you set better goals and actually achieve them. Rather than rushing into January with vague ideas, learn how to intentionally plan your professional development, create a “won’t do” list, schedule time in advance, and set yourself up for a calmer, more successful year ahead.
Related Resources and Episodes
The Goal Ladder Guide: https://abetterworkday.com/blog/the-goal-ladder-guide 
EP 3 | Why is goal-setting important
EP 27 | Q4 goal strategies
EP 37 | Goal Setting for 2025
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Niamh shares her honest struggle with networking and the simple, practical steps she uses to feel more confident at in-person events. Learn how to manage your nerves, spot welcoming groups, and build connections without feeling awkward.
Key Takeaways
Pause and Take It In: When you arrive, take a moment to look around, get a drink, and observe the room to ease yourself in before you feel pressured to speak to anyone.
Find the “Flaw” and the “Familiar”: Remind yourself that the situation and people are human by finding small imperfections (the “flaw”) and common ground with others (the “familiar”) to feel less alone and more settled.
Approach “Rainbows, Not Clouds”: Look for open semi-circles of people (rainbows) as they are more welcoming than closed clusters (clouds), which look like they are having a private conversation.
Be the Rainbow: If you can’t find a welcoming group, stand in an open stance, make eye contact, and smile gently—you’ll be inviting to others looking for someone to talk to.
Focus on Learning About Others: When you start a conversation, focus on asking for their name and what they are discussing; concentrating on them rather than planning your own response reduces anxiety.
If you struggle with networking and found these tips helpful, Niamh would love to hear from you. Get in touch on LinkedIn or via email and let her know what you would add to these tips, or if you’d like a more in-depth episode on other elements of networking.
Share this episode with a fellow nervous networker—you might just help them have a better workday, too!
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Is your approach to time management helping or hindering your workday? In this episode, Niamh explains why time management is personal and subjective, exploring how your work type affects your approach.
Learn a variety of techniques, such as using buffer time and a personal mantra, to manage your experience of time during a busy workday and reduce unnecessary stress.
Key Takeaways
Acknowledge Time is Subjective: The amount of time something takes is less important than your personal experience of it. Niamh reminds us that managing how you feel and respond to events is as crucial as planning the work itself.
Match Your Strategy to Your Work: Traditional time management isn’t one-size-fits-all. Your job type (strategic vs. tactical, proactive vs. responsive, unique vs. repetitive) dictates how much you can plan and control. Using someone else’s system for your job is a common source of failure.
Build in Buffer Time: Include time in your schedule for the unexpected, urgent tasks, or things that simply take longer than you estimated. This helps prevent one interruption from completely derailing your day, helping you feel more in control.
Minimise Stress and Multitasking: Multitasking makes you less efficient, while allowing stress and pressure to build up makes the clock feel like it's ticking too fast. Niamh suggests taking breaks, focusing on what you can control, and being mindful of your response to the work.
Use 'Min and Max' Times: Set a minimum amount of time for important work you might be avoiding and a maximum time limit for enjoyable tasks you tend to spend too long on. This creates helpful boundaries to improve your planning.
If you found Niamh’s insights helpful, please share this episode with a friend or colleague. You can also support the podcast by subscribing and leaving a rating or review.
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com