The Surprising Power of Micro-Moves in Your Workday

Did you know that a simple change in your daily routine could significantly boost your health and productivity? It's not about rigorous gym sessions or drastic lifestyle overhauls. Instead, it’s about tiny, consistent changes that can make a huge difference. This eye-opening concept was beautifully highlighted in our recent show with Lizzie Williamson, author of "The Active Workday Advantage."

Sitting is the New Smoking

In her engaging conversation, Lizzie revealed a startling statistic: "If you sit for longer than 90 minutes at a time consistently, you're twice as likely to die earlier than someone who sits for less than 90 minutes at a time," she shared. This fact alone is a wake-up call for many of us trapped in the cycle of prolonged sitting due to our work routines.

The Magic of Micro-Moves

Lizzie’s solution? Micro-moves. These are small, simple activities you can do right at your desk. They are designed not just to combat the ill effects of sitting but to energise and rejuvenate your body and mind. As Lizzie explains, “It's a little stretch in your chair, a little bit of movement, which I'm sure we'll get to soon. These little movements get our vehicle, our body, and our brain back on track.”

The Ripple Effect of Movement

The beauty of these micro-moves lies in their ripple effect. Lizzie’s personal journey resonates deeply here. She narrates how starting with just one plie in her kitchen led her on a path to recovery from postnatal depression. “That little moment at my kitchen bench felt really good... it's created this ripple effect,” she reflects.

An Active Workplace Culture

Moreover, these small steps towards an active lifestyle have the potential to transform workplace culture. Lizzie envisions a future where “workplaces recognise that these tools that we have available for movement... are going to help their people be more productive, be more energised and be happier.” It's about creating an environment where physical activity is woven into the fabric of our workday.

Take the First Step

Lizzie’s insights are not just informative but empowering. By incorporating micro-moves into your routine, you can take control of your health and well-being, even within the constraints of a busy work schedule.

Where to start?

So, are you ready to make a change in your workday routine for the better? Check the snackable moment below

Want to watch the full replay?

Watch the full replay of our enlightening conversation with Lizzie Williamson and start your journey towards a healthier, more active work life. Let this be the moment you choose to move! Click here 

Navigating the Grey Area of Drinking: A Deep Dive with Sarah Rusbatch

In a thought-provoking snackable moment of our show, Sarah Rusbatch, author of "Beyond Booze: How to Create a Life You Love, Alcohol-Free", introduced a concept that sparked a significant amount of interest and debate: Grey Area Drinking. This topic, often overlooked in discussions about alcohol consumption, offers a fresh and somewhat controversial perspective on how we view drinking habits.

Understanding Grey Area Drinking

Grey Area Drinking exists between the extremes of complete sobriety and severe alcohol dependency. It's a space where many might find themselves questioning their relationship with alcohol. Are you drinking more than you intended? Do you use alcohol as a stress reliever or a mood enhancer? These are some signs that you might be in this grey area.

The Controversy and Importance

The concept challenges the binary perception of alcoholism and non-alcoholism. It recognises that the spectrum of alcohol use is vast and varied. This notion can be controversial as it implies that even moderate drinking, often socially acceptable and normalised, could be problematic. This perspective forces us to reconsider cultural attitudes towards alcohol and its ubiquitous

presence in our social and personal lives.

The Impact of Grey Area Drinking

What makes grey area drinking particularly insidious is its subtlety. It often doesn't present immediate, dramatic consequences, allowing it to fly under the radar of concern. However, its long-term effects can be profound, affecting mental health, relationships, and quality of life. This type of drinking can be a slippery slope, leading to increased tolerance and dependency without the drinker even realising it.

The Societal Implications

Sarah Rusbatch's insights on grey area drinking also touch upon the societal implications. How does society view and handle moderate drinking? Are we too complacent about the role of alcohol in our social rituals and stress relief? These questions challenge the norm, stirring a debate on the need for a broader awareness of alcohol's impact.

Moving Beyond the Grey Area

The journey out of grey area drinking begins with awareness and acknowledgment. It’s about recognizing the subtle ways alcohol may be affecting your life and questioning whether it aligns with your values and goals. Sarah advocates for a mindful approach to drinking, encouraging individuals to reassess their relationship with alcohol and explore the benefits of reduced or absent alcohol consumption.

A Call to Reflect and Act

For those intrigued or even slightly unsettled by the concept of grey area drinking, our episode with Sarah Rusbatch is an unmissable watch. It's not just an exploration of a controversial topic; it's a call to introspection and potential action. If you find yourself in this grey area, or know someone who might, this episode offers valuable insights and starting points for a healthier relationship with alcohol.

Join us in this engaging and potentially life-altering conversation. Watch the replay here and start your journey towards understanding and possibly redefining your relationship with alcohol.

5 Tips to get more of what YOU want in 2024

Contribution by Sam Trattles, CEO and Negotiation Strategist

Here’s to a brand new year of opportunities! As we ease our way into 2024, it's the time to consider what we want to be celebrating in December this year. But sometimes what we want in January gets lost somewhere on the way to December – how about making this year a little different!

In this blog post, we'll explore five tips that will help you to get more of what you want in 2024.

1. Reflect on 2023 achievements

Take some time to consider the things you did and didn’t get last year. Don’t over think it, step through these few questions: what did you get, what did you go after, what did you talk about and not action, what did you miss out on, what are you disappointed that you didn’t get, what do you regret?

2. Get clear on what you want

Ok, with your reflections in mind, it’s time to get laser focused on what you want from the year ahead. Consider this - if everyone was going to say yes to anything you asked for this year – what would you be asking for?

Once you have a BIG list of ideas, define which of these is really going to make an impact on your happiness this year.

3. You will need to negotiate to get this.

Regardless of if you're aiming for a salary raise, closing a deal with a client, or navigating personal relationships, negotiating is an essential part of it. So negotiating is really something to get on board with when we’re talking about achieving your goals. Why? Because negotiating can help you unlock how you can make more money, save more money and create more harmony, in work and life. What’s not to love?  

Take time to consider the aspects of negotiating that you feel confident about, and which you find challenging – then determine what you’ll do about making some adjustments to this. PS I’m happy to help with this one 😉

4. Create your action plan

It’s now time to lay out your action plan - write down the negotiations you’ll have to have this year, in order to achieve your goals. Next, put them in order of easiest to the trickiest. You’ll start with the easiest one, so you build your confidence, which will help when you get to the trickiest of your negotiations. Now, set a timeline to take action on each of these, and go for it!

5. Celebrate the heck out of your progress

Every time you give a negotiation a go, take the time to reflect on the experience - what went well, what did you learn, and what will you do differently next time. AND regardless of the outcome - what are you going to celebrate? We don’t always get what we want, but if we don’t even try, there’ll be nothing to celebrate – so be proud of yourself for each time you ask for what you want (and deserve).

As you embark on your 2024 adventures, know that getting more of what you want is possible. Working you way through these 5 steps will help turn your aspirations into reality.

Here's to a year filled with growth, achievement, and getting more of what you want (through negotiating)!

If you would like to know more about how to embrace negotiating, get in touch with Sam Trattles and the team at Other Side of the Table. And to support your 2024 planning grab a copy of the FREE More in 2024 Negotiation Planner HERE

Unlock the Secrets of Business Success in 2024 with Cuppa's Exclusive Trend Report

Are you ready to dive into the future of business? As 2024 unfolds, staying ahead of the curve is crucial for every business leader. But, where do you start? That's where we at Cuppa come in!

Before Christmas, Cuppa embarked on a visionary quest. Our goal? To identify the key factors that held businesses back in 2023 and the top five trends that will shape the corporate world in 2024. To do this, we didn't just rely on data; we spoke to the people who know best.

30 Cuppa Experts Weigh In. We tapped into the wisdom of 30 of our incredible Cuppa experts, seasoned professionals who work closely with organisations. They shared their insights and observations, giving us a unique, ground-level view of the business landscape.

What's in it for you? This isn't just another report; it's a treasure trove of insights. We've distilled these expert opinions into a comprehensive document, and guess what? It's available for free! All you need to do is join our thriving and free Business Brew Community.

Dive Deep into Wellbeing, Leadership, Team Performance, and DE&I. Our report doesn't just skim the surface. It delves deep into critical areas such as wellbeing, leadership, team performance, and Diversity, Equity, and Inclusion (DE&I) efforts. These are the pillars that will support and drive businesses in 2024.

Who Are We at Cuppa? At Cuppa, our mission is to fuel meaningful conversations and bring you the latest and most relevant insights. We've partnered with a wealth of experts to bring you the key trends and behaviors observed in Australian businesses over the past year. More importantly, we explore how these trends will shape the next year and beyond.

Why Download the Report? It's simple. This report is your roadmap to not just survive but thrive in 2024. Whether you're a budding entrepreneur, a seasoned leader, or somewhere in between, our trend report is an invaluable tool for navigating the challenges and opportunities of the coming year.

So, are you ready to be a step ahead? Download Cuppa's 2024 Workplace Trend Report today. Join our Business Brew Community for free and unlock the insights that will drive your business forward.

[Download the Report Here] - Join the Business Brew Community & Get Your Free Copy!

The Ongoing Quest for Gender Equality

In our continuous journey towards a more equitable society, the conversation around gender equality remains front and center. This is a topic that transcends borders, industries, and cultures, touching the lives of individuals in every corner of the world. It's a narrative woven with stories of struggles, triumphs, and unyielding hope for a future where equality is not just an ideal, but a reality.

Gender equality is about breaking down the barriers that have historically divided us. It's about challenging the deep-rooted stereotypes and biases that have limited the roles and responsibilities of individuals based on their gender. The focus is increasingly shifting towards creating an environment where everyone, regardless of gender, has equal opportunities to succeed and contribute.

This shift is evident in various sectors of society. In education, there's a growing emphasis on nurturing a culture that supports and encourages both boys and girls to pursue their interests and passions, free from the constraints of traditional gender roles. In the corporate world, efforts are being made to close the gender pay gap and ensure equal representation in leadership roles.

However, achieving true gender equality extends beyond these systemic changes. It's about a fundamental shift in mindset and attitudes. It's about recognising and valuing the strengths and capabilities of individuals irrespective of their gender. It's about understanding that gender should not be a determinant of one's worth or potential.

In a powerful reflection on the subject, Ronni Kahn AO, founder of OzHarvest, shares her perspective: "We stand on the shoulders of all those other extraordinary women... may [our children] not have the same challenge." Kahn's words echo the sentiment of many who are engaged in this ongoing quest.

Kahn's experience serves as a reminder of the work still to be done. It's a call to action for each of us to contribute to this global movement. Gender equality is not just a women's issue; it's a human issue that requires the collective effort of all genders.

As we continue to push the boundaries and challenge the norms, it's important to listen to voices like Ronni Kahn's and others who have been instrumental in driving this change. Their insights and experiences provide valuable lessons and inspiration for those who are part of this ongoing struggle.

To delve deeper into Ronni Kahn's unique perspective on gender equality and to hear more about her inspiring journey, be sure to watch snackable moment below and the full interview HERE. It's a conversation that not only informs but also motivates, reminding us of the importance of our collective effort in shaping a more equitable world.

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