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In this final episode of 2024, I explore why taking proper holidays isn't just a luxury—it's a biological necessity. Drawing from leading research, including the Framingham Heart Study and findings from Ernst & Young, I reveal how extended breaks significantly impact our health, wellbeing and professional performance, with evidence showing that even small increases in holiday time can improve performance ratings by 8%.
The science is clear: taking regular holidays once or twice a year is essential for our cognitive health and professional success. Even planning a holiday can reduce stress and help us cope better with challenges. With this research in mind, I'm taking my own advice, and I’m taking a much needed break too! The podcast will be taking a break over summer and be returning in early 2025 with fresh perspectives on leadership and wellbeing.
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In today's episode of The Balanced Leader Podcast, we dive deep into the journey from burnout to brilliance with leadership expert Trudy MacDonald. Trudy shares fascinating insights about why 38% of Australian workers are experiencing burnout.
Drawing from her own experience of burnout as a CEO, and her extensive work with organisations, Trudy reveals practical strategies for building psychological safety, resetting team dynamics, and creating sustainable high performance.
Whether you're a leader worried about your team's wellbeing or feeling the strain yourself, this episode offers valuable insights for creating a more balanced and brilliant workplace.
Get in touch with Trudy: https://www.trudymacdonald-talentcodehr.com.au/For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this episode, we explore how setting clear intentions can transform your leadership journey and daily life. Building on insights from Dr Adam Fraser about The Third Space, we examine how different segments of your day require unique energy and presence. You'll discover how this practice can help you transition more effectively between your various roles - whether as a leader, parent, or partner - allowing you to show up as your best self in each situation.
We dive into the fascinating neuroscience behind intention-setting, comparing your prefrontal cortex to a pilot who needs a clear flight plan. Through practical examples and real-world applications, you'll learn tangible ways to implement intention-setting in your own life. While acknowledging the common challenges many face with this practice, particularly during busy or stressful periods, you'll discover its transformative potential for bringing more consciousness to your daily transitions.
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In today's episode, we're diving into a crucial yet often overlooked aspect of wellbeing - our financial health. I'm joined by financial coach Sloan Wilkins, who shares powerful insights into how financial stress impacts both our personal lives and workplace performance.
We explore why nearly 3 million Australian employees are experiencing financial stress, and how this affects everything from productivity to workplace safety. Sloan brings a unique perspective, having experienced financial hardship in his childhood, and now helps leaders and organisations build better financial wellbeing.
Whether you're leading a team, running a business, or focused on your own development, this conversation offers practical strategies for managing financial wellbeing and starting important money conversations in the workplace.
Get in touch with Sloan: https://executivefinancialcoach.com.au/
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this week's episode of The Balanced Leader Podcast, we explore the transformative power of awe and its profound impact on leadership and personal wellbeing. Awe, that feeling of wonder and reverence experienced when encountering something vast or beyond our understanding, isn't limited to grand natural spectacles or cosmic revelations. We discuss how awe can be found in everyday moments - from acts of kindness to the intricate details of nature - and how consciously cultivating these experiences can shift our perspective, enhance our connection to others, and even improve our physical health.
As leaders, embracing awe can be a game-changer. We delve into how regular experiences of awe can boost creative problem-solving, increase empathy, reduce stress, and foster team cohesion. The episode provides practical strategies for infusing more awe into daily life and organisational culture, from seeking out nature and learning new things to practicing mindfulness. By making awe a habit, leaders can not only enhance their own wellbeing but also create more inspiring and fulfilling work environments. Join us as we uncover the simple yet powerful ways to harness the awe advantage in leadership and life.
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this weeks episode of The Balanced Leader Podcast I sat down with Dr Adam Fraser. Adam is a peak performance researcher, author and keynote speaker. We talked about his research and why he takes on the projects he does, we talked about his book The Third Space and strategies for increasing wellbeing, and he gave some amazing practical advice on how you can shut down your inner critic, who he affectionately calls Kevin.
I loved every minute of my conversation with Adam, he was so authentic and shared openly about not only some of his conversations with people he’s worked with, but also gave us a glimpse into his personal life. I really hope you enjoy this episode as much as I enjoyed making it.
Get in touch with Adam: https://dradamfraser.com/
The Flourish Movement: https://www.theflourishmovement.com/For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this episode of The Balanced Leader Podcast, I explore the pervasive challenge of uncertainty and its impact on our lives and leadership. I share my personal experiences with anxiety stemming from uncertainty and discuss an intriguing study that reveals how uncertainty can be more stressful than a guaranteed negative outcome. To help listeners understand their own coping mechanisms, I introduce six common archetypes for dealing with uncertainty.
Recognising the potential negative effects of uncertainty on mental health and wellbeing, I offer a range of practical strategies to help navigate uncertain times more effectively. I emphasise that while we cannot eliminate uncertainty, we can build the resilience to thrive despite it. As leaders, when we learn to navigate these uncertain waters, we not only improve our own wellbeing but also set a powerful example for our teams and organisations.For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In today’s episode of The Balanced Leader podcast, I sat down with Lachlan Rowston, co-owner of the Lockeroom Gym, a podcast host and a personal trainer. This episode is all about how leaders can integrate regular exercise and healthy habits into their busy lifestyle. We covered a lot of ground including the benefits of fitness for leaders in high-pressure roles, strategies for maintaining consistent exercise routines despite those demanding schedules, and advice on starting and sustaining a fitness journey.
A couple of things to note before you to listen to this episode, Lachlan was hard at work on the day of our interview so you will hear some gym noises in the background that you might not normally hear on one of our episodes. And, there are a couple of swear words as well, so you may not want to listen to this episode while the kids are in earshot.
Check out the Lockeroom Gym: www.lockeroomgym.com
Connect with Lachlan on LinkedIn: click here.For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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Are you stuck in a job that feels like a daily grind? You're not alone. In this weeks episode of The Balanced Leader Podcast, I dive into the fascinating Japanese concept of Ikigai - your reason for being. I'll show you how this powerful idea can revolutionise your approach to work and life, potentially transforming your career from a source of stress to a path of genuine satisfaction and purpose. We'll explore the four key elements of Ikigai which are; what you love, what the world needs, what you can be paid for and what you are good at.
But this isn't just theory - I'll take you on a journey through a real-life Ikigai success story and give you practical exercises to start discovering your own Ikigai. Whether you're a leader looking to inspire your team or someone searching for more meaning in your career, this episode is your first step towards a more balanced, purposeful professional life. By the end, you might just be looking at your Monday mornings in a whole new light.
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this episode of The Balanced Leader podcast, I got the chance to interview my colleague Dr. Tom Hammond, a clinical and sports psychologist with extensive experience in organisational wellbeing. Tom shares insights from his journey, which began with working with Olympic athletes and transitioned into consulting for organisations on performance and wellbeing strategies. Throughout the conversation, he emphasizes the importance of taking a holistic approach to organisational wellbeing, rather than just focusing on individual resilience.
The discussion covers various aspects of workplace wellbeing, including psychological safety, the challenges of remote work, and the role of leadership in fostering a culture of wellbeing. Tom highlights common mistakes organisations make when implementing wellbeing programs and offers advice on how to avoid them. He also discusses future trends in organisational wellbeing, emphasising the growing importance of mental health and psychological safety in the workplace. This episode provides valuable insights for leaders looking to enhance their organisation's wellbeing strategies and who want to create a more productive and supportive work environment.
Get in touch with Tom: www.gurugun.au
Connect with Tom on LinkedIn: click here.For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In part two of this two-part special episode of the Balanced Leader podcast, I introduce the Gibbs Cycle as a formal tool which can help listeners go deeper in their reflective practice. I explain how the model can enhance reflective practice by offering a structured approach to analysing experiences. Through six detailed stages—Description, Feelings, Evaluation, Analysis, Conclusion, and Action Plan—listeners are guided on how to dissect and learn from various situations to foster personal and professional growth.
I also share a personal example to illustrate each stage of the Gibbs Cycle, providing listeners with practical insights into effectively reflecting on their experiences. I discuss the benefits of regularly engaging in reflective practice to improve conflict resolution and leadership skills, and encourage listeners to apply these methods in their daily lives.
For the full show notes and transcript, click here.
For the picture of the Gibbs Cycle I reference in the episode, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this first part in a two part series of The Balance Leader Podcast, I introduce you to reflective practice, a powerful tool I've used for years in leadership development and in my personal life. I explain how reflective practice involves looking back on experiences to learn and improve. I discuss the many benefits of this approach, including better decision-making, enhanced emotional intelligence, improved team management, increased wellbeing, and greater resilience.
I also provide practical tips for incorporating reflective practice into your daily life, both formally and informally, and emphasise its importance in developing leadership skills beyond classroom theory.
In part two of this series I am going to go deeper on the Gibbs Cycle, a structured method people find useful to help get the most out of their reflective practice. I will be guiding you through an example that will showcase how the method works.
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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Joining us on the podcast today is Jessica Spendlove, a renowned high-performance coach and sports dietitian who has worked with some of Australia's top athletes and corporate leaders. Jess's impressive client list reads like a who's who of Australian sports, including the GWS Giants in the AFL, the Cronulla Sharks in the NRL, the Giants Netball team, and the Sydney Kings in the NBL, among other elite sports teams.
But Jess's expertise doesn't stop at the sports field. She's now bringing her wealth of knowledge to the corporate world, helping executives and business leaders achieve sustainable high performance in their careers and personal lives.
Today, we'll be discussing Jess's unique approach to nutrition, movement, mindset, and recovery, and how these elements combine to create a foundation for lasting success and wellbeing.
Get in touch with Jessica: www.jessicaspendlove.com
High Performance Profile Quiz: www.jessicaspendlove.com/quiz/
Stay at the Top Podcast: www.jessicaspendlove.com/podcast/
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this episode of The Balanced Leader Podcast, I discuss the constant rush many leaders experience and the importance of slowing down for overall wellbeing and effective leadership.
I talk about my own personal struggles with always being in a hurry and highlight the benefits of adopting a slower pace, including improved mental clarity, emotional intelligence, and problem-solving abilities. I outline some of the practical tips that have helped me, including practicing mindfulness, scheduling regular breaks, and unplugging from technology.
Maybe there's some deeper work we need to be doing, to fully understand why we feel the need to be constantly rushing. And maybe, there is more of an art to slowing down than just the science!
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this week’s episode, I am sitting down with Tracy Secombe. Tracy is an entrepreneur, personal development coach, a former Miss Australia and author of the book “From People Pleaser to Soul Pleaser” .
Tracy grew up as a people pleaser, which had a massive impact on her life and her wellbeing. When her Mum passed away in 2016, she vowed to change, putting her three businesses at the time on the backburner to prioritising herself and her family.
In this episode we discuss what a people pleaser is, the different types of people pleasers, the negative impacts of being a people pleasing leader, how to discourage people pleasing in the workplace and strategies to overcome your own people pleasing tendencies.
If you have ever found yourself people pleasing, putting other peoples needs and wants ahead of your own, then this conversation is for you!
Get in touch with Tracy: www.tracysecombe.com.au.
For the full show notes and transcript, click here.
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In this episode of The Balanced Leader Podcast, we explore the "Corporate Athlete" model which applies training principles from elite athletes to help leaders maintain high performance over the long run without burning out. Just like professional athletes, leaders need to strategically invest in renewing their physical, emotional, mental and spiritual energy through specific rituals and practices. Too often, leaders neglect self-care and run in a perpetual state of energy depletion, stress and overwhelm.
The podcast examines the contrasts between how athletes train and recover versus the unsustainable pace of the typical office worker. It details a famous leader's wake-up call from collapsing due to exhaustion as an example of the need for renewal.
The core idea is to embrace a realistic, cyclical approach of expenditure followed by strategic recovery, rather than constant overdrive. Specific tips are provided for building a sustainable leadership practice through relaxation, sleep, exercise, nutrition, mindfulness and passion rejuvenation. The path to sustainable leadership requires bucking cultural norms around endless productivity in order to show up at your best year after year.
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this week’s episode, I got the chance to sit down with Jo Wagstaff, former corporate highflyer turned coach, speaker and author. After climbing the highest rungs of the corporate ladder, Jo found herself burnt-out, facing divorce and feeling ‘not enough’ as a mother to her young son.
Realising that things had to change, she left her high paying job and underwent an amazing transformational journey to find her authentic self.
There are so many great takeaways from this conversation, one of which has resulted in me adding something new into my own wellbeing routine.
This was such a wonderful and authentic conversation, I can not wait for you to hear it.
Get in touch with Jo: www.jowagstaff.com
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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Discover the secrets to unlocking your productivity and wellbeing through the transformative power of morning routines. In this episode of The Balanced Leader podcast I show how morning routines can enhance productivity and wellbeing, in particular for busy leaders.
I also outline the reasons why I think you should consider having a number of morning routines, rather than doing the same routine every day.
From setting intentions to prioritising self care, this episode provides practical insights to help you design a tailored morning routine that sets the stage for success in all areas of your life.For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this episode of the Balanced Leader Podcast, guest Declan Edwards, a happiness researcher and founder of BU Happiness College, discusses the transformative power of positive psychology and its application in both personal development and the workplace. Declan shares his own journey from struggling with self-doubt and anxiety to becoming a prominent figure in the field of happiness research.
He emphasizes that happiness is a skill that can be learned and perfected over time, advocating for the teaching of emotional intelligence, stress management, and resilience as part of earlier education.
The discussion covers the impact of happiness on workplace productivity and the importance of cultivating a culture that values employee well-being. Declan provides practical advice on improving happiness and well-being through self-awareness, boundary setting, compassion, and self-care.
This episode highlights the necessity of embracing happiness as a strategic advantage in both personal life and professional environments.
Get in touch with Declan: www.buhappinesscollege.com
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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In this week’s episode of The Balanced Leader Podcast I introduce the PERMA framework, a holistic approach to fostering workplace satisfaction and fulfillment.
PERMA is one of the most enduring wellbeing frameworks around, originally developed by positive psychology pioneer Martin Seligman. PERMA is an acronym and it stands for Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment.Throughout this episode I provide actionable strategies for leaders to create a supportive and thriving work environment using this framework. Whether you're a seasoned leader or new to a leadership role, this episode offers valuable insights to enhance workplace culture and promote employee wellbeing.
For the full show notes and transcript, click here.
Find out more about Rob Hills: www.robhills.com.au
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Rob Hills Facebook Page: https://www.facebook.com/iamrobhills
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