The 21-Day Habit Formation Myth: Unraveling the Truth with Dr. Gina Cleo

It's a commonly held belief that it takes just 21 days to form a new habit. However, in our recent Cuppa with Dr. Gina Cleo, the acclaimed author and habit-change expert, this notion was thoroughly debunked. During her appearance on Open Book, which you can watch in full here, Dr. Cleo shared her extensive research and insights, challenging this widespread misconception.

Origins of the 21-Day Myth

The origin of the 21-day myth traces back to a study in the 1960s by a surgeon who observed his patients adjusting to new facial features. He noted that it took about three weeks for them to get accustomed to their new appearance, leading to the premature conclusion that habit formation takes a similar timeframe. This theory, however, lacks generalizability and fails to account for the complexities of human behavior and neuroplasticity.

Reality of Habit Formation

Dr. Gina Cleo emphasised that habit formation is far from a one-size-fits-all process. Her research shows that the time it takes to form a new habit can vary significantly, ranging from as little as three weeks to as long as a year. The average time for a new habit to take root is approximately 66 days, but this can vary widely depending on the individual and the complexity of the habit.

Implementing Sustainable Habits

Beyond just understanding the timeframe, Dr. Cleo's research highlights the importance of setting realistic and achievable goals. Focusing on 'micro habits', or smaller, manageable steps towards a larger goal, can significantly increase the likelihood of long-term success. This approach allows for gradual progress and helps prevent the feelings of overwhelm that can come with trying to make too many changes at once.

Invitation to Learn More

Dr. Gina Cleo's insights into habit formation are not only eye-opening but also immensely practical. For anyone looking to make lasting changes in their life, understanding the true nature of habit formation is crucial.

To dive deeper into this topic and explore more of Dr. Cleo's transformative approaches to habit change, don't miss the replay of her enlightening session on Open Book. Her expertise offers invaluable guidance for anyone looking to break free from old patterns and embark on a journey of personal growth and self-improvement.

👉 Watch the replay now here and start your journey towards effective and sustainable habit formation today!

Navigating Through Change: An Exclusive Interview with Jim Batchelor, Managing Director of Universal Sony Pictures Home Entertainment

In the ever-evolving landscape of business, change is inevitable. But how these changes are managed can significantly impact both the organisation and its people. In this in-depth interview, we sit down with Jim Batchelor, the Managing Director of Universal Sony Pictures Home Entertainment, to delve into a remarkable journey of transformation.

Under Jim's leadership, Universal Sony Pictures Home Entertainment faced substantial organisational changes where they had to shut down operations. However, these challenges were met with an exemplary approach that not only maintained the dignity and support of employees but also strengthened team unity.

Join us at Cuppa.tv as we explore the intricate process behind these decisions, the resilience of effective leadership, and the lessons that can guide any organisation through times of significant change.

This conversation (Below) with Jim Batchelor is more than a story of managing structural change; it's a testament to the power of compassionate leadership and strategic foresight in the face of adversity.

Want to be a part of a dynamic resource for people leaders aiming to stay at the forefront of their field. Join the FREE 'Business Brew' community here and get access to industry-leading experts, bringing you the latest insights, news, and innovative ideas.

Weekly Sip: The Real Deal on Words and Our 2024

Hey there! Grab your favourite cuppa, and let's dive into something that's seriously underrated yet massively impactful: the words we use to talk about ourselves. It's 2024, folks – time to get real about this.

Words: They're No Joke!

Picture this: Your words are like your daily coffee. What you brew is what you taste. Keep telling yourself "I'm not good enough," and that's the bitter cup you're drinking every day. But switch it up to "I'm getting better every day," and bam – you've got yourself a smoother blend.

Robyn Moore's Epic Take

Remember when Robyn Moore swung by Cuppa? She nailed it with her no-nonsense, yet super relatable advice on this stuff. Robyn was like, "Listen, what you say about yourself isn't just chit-chat. It's powerful." She mixed humor with hard truths, showing us how our casual self-talk can be a game changer.

2024: The Year of Talking Awesome

Okay, 2024 is here, and it's our shot at doing things differently. Let's ditch the formal self-help jargon and keep it straight. We're talking about tweaking those little phrases we tell ourselves daily. It's not about pretending everything's perfect. It's about shifting the lens a bit – seeing challenges as chances to grow, not just giant roadblocks.

Real Talk Conclusion

So, as we roll into this new year, let's make a pact. Let's pick our words like we pick our coffee – something that lifts us up, not drags us down. Inspired by Robyn's wise words, let's remember that changing how we talk to ourselves can genuinely change our game.

Here's to a 2024 filled with words that empower us. Cheers to that! 🍵

Take a moment to watch of the snackable moment with Robyn by clicking the video below 

WELCOME TO THE BUSINESS BREW COMMUNITY HUB

Welcome to The Business Brew — a dynamic community hub for people leaders aiming to stay at the forefront of their field. Our mission is to empower you to enhance the well-being, work performance, and sense of belonging of your team.

The community hub allows you to read our articles and stay up to date with Cuppa shows and new news. If you would like to access our FREE content or interact via the business brew community page, you will need to register for our weekly sip free membership here 

Let's Get Real Over a Cuppa: The DE&I Scene in Business

Hey there! Let's grab a cuppa and chat about something that's buzzing in the biz world these days: Diversity, Equity, and Inclusion (DE&I). We're in 2024, and it's high time we cut through the corporate fluff and see what's really up with DE&I. Spoiler alert: It's not all as rosy as it seems.

The DE&I Illusion

Okay, so every company and their dog are talking DE&I, right? But when you scratch beneath that glossy surface, there's a lot left to be desired. We're talking about gender equality, fair pay, and actually listening to those voices on the fringes. It's like rocking up to a party in a fancy dress but forgetting your dancing shoes. Looks good, but doesn't quite deliver.

What's Really Going On?

Why is there such a huge gap between what companies say about DE&I and what they actually do? It's a bit of a mess – old-school attitudes, systemic hurdles, and sometimes, let's face it, a sheer lack of real guts to make a change. Saying you're all about DE&I is one thing; actually making it happen is a whole other kettle of fish.

Time for Some Action

This is about getting our hands dirty and making a real difference. We've got to move from just chatting about DE&I to making things happen. True inclusivity isn't just a checkbox; it's about creating spaces where everyone gets a fair go, from pay to opportunities to being heard.

Dive Into the Deep End With Us

And hey, if you're ready to really dive into this, we've got just the thing. "Eggshell Conversations" is kicking off with a bang, and you're invited. We're talking with Yvonne Kelly from Glow Up Careers, and we're not holding back. This isn't your run-of-the-mill virtual chin wag; it's a no-holds-barred look at the real DE&I story in the business world.

Mark the date: Thursday, February 1st at 12pm. This is more than a talk; it's a call to arms for anyone ready to turn DE&I from a buzzword into a reality.

Your link to register for free is here: https://cuppa.tv/programs/eggshell-yvonne-kelly 

So, as we sip our cuppas and think about the future, remember: DE&I is more than just a fancy term. It's the key to thriving businesses and communities. Want to be part of the real change? "Eggshell Conversations" is where you need to be. Let's make 2024 the year we walked our talk. Catch you there! ☕💬🌟

This time of year can bring about a lot of additional stress when it comes to festive finances, especially this year with the cost of living crisis that many of us are experiencing.

We've teamed up with our finance in residence and Cuppa course host, Betsy Westcott to bring you a quick guide on mastering holiday budgeting this festive season.

Please share this with anyone who you think may benefit from watching it. 🙏

PS: Need more support? Check out our 'Dealing with Financial Stress' self-study course co-hosted by David Koch and Betsy, which is available for as little as $99 for 3 months access. For more information, click here: https://cuppa.tv/pages/dealing-with-financial-stress

#dealingwithfinancialstress #financialstress #financeandeconomy #financegoals #costoflivingcrisis #costofliving

Leave them here and our Cuppa crew will be in contact shortly

We're going to make a bold and perhaps controversial statement here, and say that living an audacious life is not necessarily about conforming to a singular definition of success (despite what social media highlight reels might be telling you!) ;-)

What if instead, it's about discovering what truly ignites your soul/essence/core (or however you want to label it) and simply, brings you joy? We prefer the word joy over happiness as it feels more attainable, and something that we don't need to chase or create but instead, can simply "be".

Success can take on various forms, each unique to the individual. Let's have a look at how you can master every moment and live an audacious life by finding what lights you up and focusing on the small everyday moments that make life truly fulfilling.

Discover What Lights You Up:

To live an audacious life, start by discovering what truly brings you joy. It sounds simple, but start by exploring your passions, interests, and values. Reflect on activities or experiences that make you feel alive and fulfilled. Whether it's pursuing a creative endeavour, engaging in meaningful work, or spending time with loved ones, understanding what lights you up is essential to crafting a life that resonates with your authentic self.

Embrace the Power of Small Moments:

Mastering every moment begins by recognising the significance of the small moments in our lives. Amongst our shiny, filters and hashtag #bestlife society, (you need only scroll here on LinkedIn to see the plethora of #humblebrags to leave you feeling as though you've failed before breakfast), it's easy to get caught up in the pursuit of grand achievements, but true fulfilment lies in the appreciation of everyday experiences.

Learn what helps you to personally cultivate mindfulness so you can be fully present in the present moment. Get it? And the answer might not be meditation for you. Yes, meditation is wonderful and has it's many benefits, but it might just not be your jam. And that's okay. Perhaps instead you might find joy in simple pleasures like a warm cup of coffee, a walk in nature, or a heartfelt conversation. And by savouring these moments, you create a life that is rich and meaningful.

Follow Your Inner Compass:

Living an audacious life requires aligning your actions with your inner compass. Your inner compass you might say?! When you boil it down, it's really about learning how to trust your intuition and listen to the gentle and sometimes, not so gentle, nudges from within. And don't worry if this seems like a strange concept to grasp to begin with, it can take time and practice to learn how to listen to your inner compass, especially if you've never done it before. Embrace the courage to forge your own path, even if that deviates from what might be considered a conventional route. By following your inner compass, you unlock your potential to create a life that is uniquely yours. What could be more satisfying than that?

Embrace Growth and Learning:

Living audaciously also involves embracing growth and learning as an integral part of the journey. Seek opportunities to expand your knowledge, develop new skills, and challenge yourself. Embrace a growth mindset that sees failures as lessons and setbacks as opportunities for growth. As the saying goes, you gotta get out of your comfort zone! The pursuit of audacity is not without its challenges, of course, but it is through these challenges that we evolve and discover our true potential (or otherwise known as what we're made of!)

Cultivate Meaningful Connections:

We're social beings by design so it's really important to nurture the relationships that bring joy, love, and support into your life. Surround yourself with people who inspire, uplift you and encourage you to be your best. Cultivate deep and meaningful connections that nourish you mentally, emotionally, physically, and spiritually. You could even share your audacious journey with loved ones and seek their support and encouragement. Together, you can create a community of like-minded individuals who celebrate each other's audacious pursuits. Now, who doesn't want to be part of that gang?! Hands in the air

Key Takeaways:

1. Discover what truly brings you joy and ignites your soul.

2. Find joy in the small everyday moments.

3. Trust your inner compass and follow your heart's desires.

4. Embrace growth and learning as part of your audacious journey.

5. Cultivate meaningful connections with supportive individuals.

We believe that mastering every moment and living an audacious life is about finding what brings you joy, even and especially, in those small moments in between. Remember, success looks different for everyone, and it's up to you to define what audacity actually means in your own life.

So, embrace the journey of self-discovery, nurture your passions, and savour the beauty of each moment along the way.

Your audacious life begins now.

If this topic is something you'd like to dive headfirst into, then we have just the show lined up for you.

Then join, Cookie as he opens the book with author and time management expert, Kate Christie, as she shares insights from her latest book, "The Life List: Master Every Moment and Live an Audacious Life."

In this transformative session, Kate will guide participants on a journey towards unlocking their true potential, maximising productivity, and creating a life filled with audacity and fulfilment.

Leave this cuppa with a renewed sense of purpose and the tools necessary to take bold actions, step out of your comfort zone, and create a life that reflects your true potential.

Reserve your spot and we'll see you there! 

When: Tuesday 6th June, 8:30am (AEST)

Link to join us: https://cuppa.tv/programs/kate-christie

In today's world, gender equality and women's empowerment have become crucial topics of conversation (and long may that continue). 

While significant progress has been made (anyone need just look back through history to see how far we’ve come - a recent Netflix series on Queen Charlotte set in the late 18th century acts as a stark reminder of what life once resembled for women of society, let alone women of lower classes), it’s true that gender bias still remains a persistent challenge, particularly when it comes to women's career progression. 

It’s also worth noting that here at Cuppa, we are committed to continually having the conversations which matter, regardless of how hard they might be, and there are many inequalities that should and will be addressed by us here in subsequent conversations, but this article’s primary focus is on the impact of gender bias on women’s careers. 

Let’s set the scene, it’s 2023, so you’d think that career progression wouldn’t still be impacted by gender. And yet, here we are. The truth is, work is a game originally developed by men, for men. And whilst the players may have changed, the rules to succeed have not. When today's talented women play like men, they often get punished for not being 'ladylike', accused of acting “like a man”, yet when they play like women, they get punished for not being 'leaderlike' or being “too soft” and if a woman chooses to become a mother then she is often sidelined for not being committed enough to her career.

Women of recent generations are taught that they can have it all, but are we setting them up for unrealistic expectations, burnout and failure when we match it to the current reality of the working world for women? 

Welcome to the gender penalties that sideline women from the game of work.

The Prevalence of Gender Bias:

Gender bias manifests itself in various forms, such as unequal pay, limited access to leadership positions, unconscious biases, and stereotypes. These biases permeate workplaces, shaping perceptions and decisions that ultimately, affect women's career progression.

Let's look at some eye-opening statistics:

Unequal Pay: According to the World Economic Forum's Global Gender Gap Report 2021, women globally earn, on average, just 63% of what men earn. This wage gap not only affects women's financial wellbeing but also impacts their prospects for career progression. Let alone when it comes to a woman’s choice to have a family, she is then hindered with choices around returning to work and the cost of childcare. 

Leadership Representation: Women are significantly underrepresented in leadership positions. The 2021 Catalyst Census found that women hold only 29.5% of senior management roles globally. This lack of representation hampers the development of diverse and inclusive workplaces.

So, what is the impact on career progression?

Gender bias has profound implications for women's career progression, often resulting in:

Limited Opportunities: 

Stereotypes and biases can lead to women being overlooked for challenging assignments, promotions, or important projects. This lack of visibility and opportunity inhibits their professional growth.

Confidence and Ambition Gap: 

Women often face societal and cultural expectations that discourage them from pursuing ambitious career goals. Moreover, gender biases can erode confidence, making women doubt their abilities and potential, which further affects their progression.

Work-Life Balance Challenges: 

Balancing work and family responsibilities disproportionately falls on women's shoulders. Stereotypes and biases assume that women prioritise caregiving over their careers, creating challenges in achieving work-life balance and career progression simultaneously.

What can we do to make a difference?

Change is not linear, nor is it overnight, but by continually showing up and committing to show up, we are able to not only help women progress in the workplace for this generation, but for every subsequent generation that comes. Together, we can make history.

Here are a few ways in which we can continue to bridge the gap:

Raising Awareness: 

By educating individuals about unconscious biases, stereotypes, and their impact on women's career progression, we can foster a more inclusive workplace culture. Employers should provide training programmes and resources to promote awareness and understanding.

Building Supportive Networks: 

Organisations can facilitate mentorship and sponsorship programmes that connect women with influential leaders who can provide guidance, support, and advocacy. Peer networks and professional associations can also serve as invaluable sources of support and inspiration.

Encouraging Leadership Diversity: 

Companies must prioritise diversity and inclusion at all levels, setting measurable goals and holding leadership accountable. Implementing policies that promote gender balance in leadership positions is essential for fostering an inclusive work environment.

Flexible Work Arrangements: 

Offering flexible work options, such as remote work or flexible hours, can help women better navigate the role and decision around motherhood, and managing family responsibilities whilst still enabling career progression at the same time.

Equal Pay and Compensation Transparency: 

Companies should ensure pay equity by conducting regular pay audits, establishing transparent salary structures, and addressing any disparities. Transparent compensation practices contribute to building trust and equity within organisations. Not to mention, that this kind of transparency, makes an organisation more attractive to work at too. 

Gender bias still remains a significant hurdle for women's career advancement, perpetuating inequalities and limiting their professional growth. By acknowledging these biases, understanding their impact, and taking actionable steps, both individuals and organisations can create an environment that empowers women to thrive. Breaking these barriers requires collective effort, but the benefits of a more inclusive workforce are undeniable—a diverse and equitable workplace benefits everyone and paves the way for a brighter future.

Let’s turn obstacles into opportunities for women at work.

If you’d like to find out more about the gender penalty, then we have just the show for you. 

Ready to learn how you can overcome the challenges and biases that may be holding you back in your career?

Join us for an engaging cuppa on "Gender Penalty" by Anneli Blundell, a thought-provoking book that explores the impact of gender bias on women's career advancement. Anneli Blundell, a renowned executive coach and leadership expert, presents a compelling argument that despite women's increased participation in the workforce, gender biases still exist, and these biases limit women's access to top leadership roles and earning potential.

Some of the key topics we'll be touching upon are:

• How gender biases still exist in the workplace, and how they limit women's access to top leadership roles and earning potential

• How the motherhood penalty is real and can have a significant impact on women's careers

• How the confidence gap is a major obstacle for women, and it is often fuelled by societal stereotypes

• Why female role models in leadership positions are essential for breaking down gender barriers and inspiring the next generation of female leaders

• How women can take control of their careers by building their confidence, leveraging their strengths, and advocating for themselves

  
  

Grab your spot and we'll see you there.

When: Tuesday 23rd May at 8:30am (AEST)

To reserve your spot you can do so here: https://cuppa.tv/programs/anneli-blundell

As human beings, we all have a deep desire to take care of the people we love. It’s fundamental to who we are and what makes us so special as a species. But for many of us, that often means putting the needs of our own family before the needs of our own. I get it, when you’ve got a screaming child, dinner to make, work deadlines coming out of your ears, and a pile of washing taller than you, it can be somewhat of a difficulty (read: near on impossible) to say, “hold the phone whilst I slip into shavasana” and have a whole hot minute for yourself. 

However, it's important to remember that taking care of your own wellbeing is just as essential as taking care of your family's wellbeing. It might just be that it now looks a little bit different to what self-care looked like before having children, and that’s okay. 

I think when we’re able to adjust our expectations to the current reality of our circumstances, we often don’t end up feeling as bad about a lack of self care as we once knew it, or perhaps we don’t perceive how other people are dedicating time and energy to taking care of themselves in the same lens of self comparison quite as much; whether that’s in real life (or IRL for the cool kids, you know who you are) or on the scrolling screens amongst the filters and #livingmybestlife hashtags. 

When you flow with the fluidity of “what is” then you’ll probably find that you’ll feel better about yourself for the small incremental and subtle changes that you can apply in the ebbs and flow of dirty nappies, bedtime stories and broccoli rubbed into the carpet. AKA, it gives you back some semblance of control, and I’m here for it. 

Here’s the thing, we live in an information age, and for the most part, most of us know what we “should” be doing to improve our overall health and wellbeing. But if that were enough, we’d all be able to meet those goals on the daily, and none of us would ever fall short, right? So there must be something deeper at play here. 

We all know logically, that by prioritising our own health and wellness, that we’ll be a better parent, sibling, friend, employee, business owner (insert whatever hat you’re wearing as you’re reading this) - it’s got to be good not only for ourselves but for those around us. By taking care of ourselves, we are also ensuring that we have the energy and mental clarity to meet our family’s needs too, to create a happier, healthier home environment for everyone, and to model good habits for our children. Which in itself, is perhaps one of the biggest gifts that we can give them, so that they then don’t spend a lifetime not prioritising their own needs.

The Importance of Self-Care 

OR shall we call it “A Practical Guide to Self-Care on A Shoestring for Parents” …it’s a bit like a travel guide when you’re a poor student, but this time we’re time poor (and maybe poor poor if you’ve found yourself succumbing and following the latest fads, phases and trends of every children’s TV character under the sun!...that stuff’s expensive!) 

Self-care can take many forms, depending on your individual needs and preferences. Yes, it might look like deluxe spas, couples massages and candlelit gong baths, if you’re lucky, but it might involve the more “basic” or fundamentals of getting enough sleep, eating a diet that doesn’t just resemble your kids leftovers, engaging in regular physical activity, even if that’s just being able to chase after your kids or doing something for yourself that you enjoy, practicing mindfulness or meditation as you put the toys away for the 100th time today, or taking time to pursue hobbies or interests that bring you joy (read: catching up on Bridgerton or MAFS when the kids are finally asleep). Whatever form it takes, these small snippets of “you” is the difference between burning out, a nervous breakdown, and being the you, that you enjoy and is good for others too. 

When we neglect our own wellbeing, we can quickly become exhausted, irritable, and overwhelmed. Which we all know can make it more difficult to be patient and compassionate in the moment with our loved ones, especially little brains, which are not yet fully developed and can’t understand that we may need 5 minutes without being a human trampoline or surrounded by constant noise stimulation. By taking care of our own needs, even if it feels as though on the surface that it’s a selfish act, we actually reduce our stress levels, boost our energy, and improve our mood, making it easier to be present and more engaged with our family. Everybody wins. 

Modelling Good Habits

Children learn by observing the behaviour of the adults around them. By advocating for your own wellbeing and modelling good self-care habits, you teach your children to value and prioritise their own health and wellness, even from an early age. I know that it might not feel like it in the moment when you’re desperate for a shower and your partner has to peel a crying toddler off from you who just can’t understand why mummy needs to have a wash. Cognitively and rationally knowing something is one thing, but to put this into action in the heat of the moment on the front line, is another altogether. And it takes real strength and all of your reserves some days to put this into action, which is why it’s important to have as many reserves in the tank as possible.

Here’s the thing, if your children see you making time to exercise regularly, they are more likely to view physical activity as a natural and important part of daily life. If they see you taking time to meditate or practice mindfulness, they may be more likely to develop these skills themselves, which can be a powerful tool for reducing stress and improving mental health. By modelling good habits, you can help your children to develop a positive relationship with self-care and set them up for a lifetime of health and happiness. So if ever you needed a permission slip, then consider this, that. 

Creating a Happy, Healthy Home Environment

Taking care of your own wellbeing can help to create a happier, healthier home environment for everyone. How? Keep on reading my skeptical friend, keep reading…When we take care of ourselves, we are better equipped to handle the demands of daily life, including the challenges that come with parenting and running a household. We are more patient, more resilient, and better able to find joy in the small moments of daily life.

Some days it works and everyone wins, you get your self care box ticked, feel smug and wonder why some days you’ve not managed this before, and other days, no matter how hard you try, things just don’t go or flow the way you want them to.

When we let go of the need to constantly control the outcome, it can actually help us to feel better in the long run - so that on the days where things just don’t flow, and you don’t get a minute to yourself, you still haven’t showered, and you’re just trying to send a quick work email but all hell has broken loose, you’re able to breathe through it without becoming completely dysregulated and losing it, which only ever leaves you feeling awful and guilty for after anyway. Those small snippets of you in the week, are what keeps you from the edge in those harder moments.  We really should celebrate those small snippets.

When we include our own wellbeing as a non-negotiable, we are more likely to create a home environment that reflects those values and priorities. This might mean creating a calm and peaceful home environment, where everyone feels safe and comfortable. It might mean fostering a love of nature and spending time outdoors as a family. Those values and priorities are then what supports the health and happiness of everyone in the family.

So, the bottom line is to make sure you take care of you, not just for your own sake, but for the sake of your family as well. Now, hand me another biscuit whilst I lie in shavasana… 

If you're keen to learn more about improving your own wellbeing then why not register for next week's free show on parental and child wellbeing.

In need of a parenting style that advocates eat, sleep, play, love? 

Then, join us as we delve into the themes of "Eat, Sleep, Play, Love" written by Dr Preeya Alexander - an evidence-based, non-judgemental, and refreshingly honest guide to your child's first two years.

In this cuppa, we'll explore the fundamental pillars of wellness - eating, sleeping, and mindfulness - and how they impact the health and happiness of both parent and child. Drawing on her extensive medical knowledge and personal experience as a mother, Dr Alexander offers practical tips and guidance on everything from breastfeeding and sleep training to managing parental anxiety.

Whether you're a first-time parent or a seasoned pro, this cuppa is not to be missed. Come along with your questions, and learn from the expertise of Dr Preeya Alexander.

When: Tuesday 16th May at 8:30am (AEST)

Register: https://cuppa.tv/programs/preeya-alexander