The Better Workday Podcast

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.
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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.
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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
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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
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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

In this episode, Niamh uncovers the difference between interruptions and self-inflicted distractions, exploring the four main reasons we pull ourselves away from our work.
Learn practical, small tweaks to manage mind wandering, chronic switching, environmental factors, and work-related stress to have a better, more focused workday.
Key Takeaways from the Episode
Re-Focus After Mind Wandering: If you catch your mind wandering, take a moment to ask if it’s the right time for a mental break, and then intentionally return to the exact task you were working on before you drifted off.
Use Calendar Reminders to Reclaim Focus: Set two or three calendar reminders throughout the day to ding and ask, "Am I doing what I'm supposed to be doing?" to quickly pull you back on track.
Segment Your Workday: If your job requires both flexible switching and deep focus, use a solid lunch break to create a mental boundary, allowing you to reclaim the afternoon as a focused period.
Optimise Your Immediate Environment: Focus on what’s in your control, such as using headphones to block noise or an extra layer if you get cold.
Seek Support for Stress and Worry: If you are chronically distracted due to high work stress, seek support from a manager or colleague.
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

Tired of communication overload? Niamh presents her Four Cs framework to help you send better, more impactful messages. Learn the practical steps to cut through the noise, avoid costly errors, and ensure your communication is always effective.
Key Takeaways
Challenge the Urgency Bias: You don’t always need to reply to a message as fast as you received it. Talk to your team to agree on a reasonable response time and slow down a little to improve your message quality.
Ask for Preferences, Don’t Assume: Stop guessing how your colleagues like to communicate. A quick, open conversation about preferred channels (e.g., email vs. Teams) can significantly improve your dynamic.
Move 10% in Their Direction: Instead of expecting everyone to communicate your way, try to adapt your style by just 10% to meet others where they are. This small shift can lead to huge positive changes.
Be ‘Complete’ with Context: Before hitting send, make sure your message or email includes all the necessary context. This prevents follow-up questions, reduces the overall message volume, and saves everyone time.
Be a Role Model: You can start communicating better today. When you start applying the “Four Cs,” others will notice and follow your lead, creating a positive ripple effect in your team.
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com

In this episode, Niamh explains why the ability to disagree well is the missing ingredient for effective collaboration. She covers how the fear of speaking up or making a mistake holds teams back and shares practical steps you can take to build a culture of honest conversation.
 
Related Resources
Episode Shownotes https://abetterworkday.com/podcast/episode-65
Get In Touch
Visit our website abetterworkday.com/
Email us at podcast@abetterworkday.com