Executive Coach: C-Suite Career Success, Planning, Goals, Work-Life Balance for Leaders + Parents (Maya Gudka)

Today I share 4 steps which

1) you can do today, each in under 5 mins

2) capitalise on September's unique opportunities

3) make your goal attainment for the remainder of 2024 more fun, easeful and inevitable.

Enjoy!

For details of my vision builder programme check this out:

https://www.mayagudka.com/vision-builder

What would happen if your family quit screens cold turkey? (I know, the thought of the kids’ reaction is enough to stop that wondering immediately!)

Today I share our recent family experiment on going screen-free, including:

• The gentle approach that actually worked

• Why my kids (ages 8 and 11) adapted faster than expected

• The surprising amount of time it freed up

• What happened when I stopped numbing with evening TV

Check out the list of 20+ easy screen free activities here:

https://theexecutivecoach.substack.com/p/20-family-screen-free-activities?r=3q2yoi

Welcome to Week 4 of the July Career Series

…your curated daily Career Series to enjoy with your morning coffee ☕️

Each week is themed:

Week 1. 💭Big picture: how we think about our Careers

Week 2. ⁠🎨Re-design our work

Week 3. ⁠⏳Reduce hours worked

Week 4. ⁠📈Career Acceleration - the secret playbook

Week 5. ⁠🌈Career Transition

As you listen along, use my Career Blindspots checklist to keep working smart:

www.mayagudka.com/CareerBlindspotsChecklist

Enjoy!

Other links mentioned in these episodes:

https://www.mayagudka.com/freemasterclass

- In this episode Maya answers a client question about the concept of a personal boardroom and how it can benefit you in achieving success on your own terms. - Maya discusses the importance of having a personal advisory team that provides strategic advice and support on the various aspects of your vision and values. - She encourages listeners to take an inventory of their current personal boardroom and identify the individuals who already fulfill advisory roles in their lives. - Maya provides suggestions on where to find individuals for your personal boardroom, such as partners, close friends, family members, mentors, and coaches. - She highlights the value of diverse perspectives and expertise in your personal boardroom and how it can enhance decision-making and personal growth. - Maya also emphasizes the importance of being a supportive board member for others and encourages listeners to consider the kind of board member they want to be for others. - The episode ends with a reminder to express gratitude to the individuals in your personal boardroom and to share the podcast with others who may benefit from it.

To learn more about my executive coaching services for you and your team, click here

When life gets busy it can get hard to zoom out and see the big picture, and even remember your annual goals!

Don't worry, I've got you covered! In 5 simple steps we are going to strategise and set you up for a joyful and successful Spring / April, May and June.

This podcast is now on youtube! Subscribe here: https://www.youtube.com/@MayaGudka/videos

How easy do you find it to reflect on your year? I find it easier when I hear others thoughts.

Today I'm with Prerna Manchanda, founder of Technically Spiritual.

We're kicking off a series of conversations with a year-end reflection; hopefully adding to your own thoughts or maybe helping you kick off your own end-of-year reflection.

So grab your walking shoes or coffee, and enjoy!

Connect with me on linkedin https://www.linkedin.com/in/mayagudka/ send me an email at info@mayagudka.com

Welcome to Week 3 of the July Career Series

…your curated daily Career Series to enjoy with your morning coffee ☕️

Each week is themed:

Week 1. 💭Big picture: how we think about our Careers

Week 2. ⁠🎨Re-design our work

Week 3. ⁠⏳Reduce hours worked

Week 4. ⁠📈Career Acceleration - the secret playbook

Week 5. ⁠🌈Career Transition

As you listen along, use my Career Blindspots checklist to keep working smart:

www.mayagudka.com/CareerBlindspotsChecklist

Enjoy!

Other links mentioned in these episodes:

https://www.mayagudka.com/freemasterclass

Episode 5 of the Summer Reset mini-series. If you have any questions for Maya you can ask via Spotify or on Instagram.

At the end of this 5 part series, as August comes to a close, I hope that the past few weeks have been a good reset for you.

It's now time to join the dots and set some goals as you begin to think about the coming months which might have a rather different pace.

Taken from January 2023, this episode originally concluded January's Goal Setting month but with one Monday left to go, it should tee you up nicely for Maya's final Goal Setting episode. - Arjun.

The List of 100 Dreams. Via Laura Vanderkam, originally from Carolina Ceniza-Levine. This is a completely unedited list of what you want to have more or do more of in your life. It is powerful for a number of reasons - listen on and enjoy.

(04:30) How & when to create a list of 100 dreams

(08:01) Categories for your list            

(09:20) The Power of 100 Dreams\

Connect with me on linkedin https://www.linkedin.com/in/mayagudka/ send me an email at info@mayagudka.com

Regrets, we all have a few! In this two-part mini-series I delve into career regrets - based on an HBR article:

https://hbr.org/2012/12/the-top-five-career-regrets by Daniel Galati.

Today we focus on the top 5 career regrets he found from his research.

Of course, Maya picks these apart a little - there’s more to a regret than meets the eye!

(03:40) Should I have taken the job for the money?

(06:42) Should I have quit earlier ?

(10:04) Do I have the courage to start my own business

(17:16) Career hunches

Produced by Arjun Shan.

An updated episode from a year ago! The great news is that I have been using this system for a year and it has made ALL the difference.

Check out the accompanying blog at https://www.mayagudka.com/blog

Two things I absolutely own, both as a person and as a coach, are being direct and being honest. And, luckily for me, these are highly requested traits – at least in the requests that come my way. Directness and honesty can absolutely be superpowers if wielded appropriately.

In this conversation snippet, we talk about our coaching styles and why my coaching style might be a little different from some of the "pure coaching" you might receive inside an organisation. Let’s dive in.

• Connect with Maya on LinkedIn: https://www.linkedin.com/in/mayagudka
• Connect with Maya on Instagram: https://www.instagram.com/mayagudka/

• If you or your team need coaching, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠

• To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠: https://www.mayagudka.com/freemasterclass

An episode from earlier this year; but as we enter Q3 and Q4 and I [Arjun] notice more and more opportunities to switch roles or make a career move come up, I thought this episode would be ideal for those of you who may struggle with working with recruiters and cultivating relationships that lead to opportunities for you.

- Arjun Shah, Producer.

In this episode, we dive into the world of chasing recruiters and discuss the importance of cultivating multiple opportunities to avoid putting all your eggs in one basket.

We explore building a systematic approach to developing relationships and opportunities, both internally and externally. We also share thoughts on the art of follow-up and chasing, emphasizing that the best time to set up follow-up is during the initial conversation. By scheduling a catch-up call, you can create a focusing effect that encourages action and communication. Join us in this insightful episode on chasing recruiters and relationship building, and don't hesitate to send in your questions for future discussions.

Key Points: - Cultivate multiple opportunities to avoid putting all your eggs in one basket - Build a systematic approach to developing relationships and opportunities - Set up follow-up during the initial conversation - Schedule catch-up calls to create a focusing effect that encourages action and communication - Identify hooks and strategies for maintaining momentum in relationships while waiting for other aspects to align

In the last two episodes, we touched on the importance of mindfulness for digital wellbeing. We probably all know we need to meditate - but are we actually doing it? Over the next few weeks, we review some previous episodes which look into this topic further.

This episode is from the archive of Your Plate episodes with Maya and Aarti. The first in a 4-part mini-series on meditation, setting out the research you need to take note of.

I hope you enjoy the episode!

In the second part of this two-part series as we delve into Aurore's remarkable journey. The transformative decision to relocate to Bali, leaving behind relationships and embracing an entrepreneurial and nomadic lifestyle; and Aurore gives me an insight into the power of Kundalini and Breathwork, uncovering the complimentary nuances of these practices as well as her own experiences.

(01:18) Moving to Bali

(04:46) Relationships when relocating

(18:39) Kundalini & Breathwork

(25:15) The Best Time for Breathwork/Meditation

(28:04) What is Kundalini?

(30:52) The differences between Kundalini and Breathwork

(35:21) Expanding Consciousness

Find out more about Aurore: http://www.conscio.me/experiencethemagic

Aurore's Instagram: https://www.instagram.com/auroreconscio/

In this brilliant conversation, Aarti discusses her experience of using Zoe with Maya and helps her decide whether she wants to use it.

Grab a note paper - this is packed with insights to help you manage your longer-term health.

• Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist Aarti are condensed in this cheap as chips: www.udemy.com/course/glucose-monitor

• If you or your team need coaching, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠

• To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠: https://www.mayagudka.com/freemasterclass

In this episode, I talk through my recent leap day off and three steps to help you plan your day off despite everything else you have going on;

and how to create a day that brings you closer to your personal vision, and is spacious, abundant, and aligned with who you truly are!

If you want to create your own personal vision, message me the word Vision on LinkedIn - I'm easy to find as Maya Gudka

or Instagram @mayagudka

Want to start working with me immediately? Click click here

Welcome to the Golden Hour Podcast, with Maya Gudka. 

Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. 

To find out more about Maya or get in touch visit: www.mayagudka.com  

In the penultimate episode of the series, and aligning with Mental Health Awareness Week; Maya dives into the building blocks of mental wellbeing and psychological wellbeing.   

Maya draws from her experience working with executives, combined with her MSc and research in the field of Positive Psychology. This episode is perfect for anyone, professional or otherwise, who wants to take a non-random approach to mental wellbeing.   

Show notes: 

(01:22) – Starting to wrap up this season. 

(03:05) – What does psychological wellbeing mean to you? 

(03:26) – Ryff's model – a simple 6 factors for psychological wellbeing.

Today we think through a concept that has become a movement in the last decade: FIRE!

I share my take on FIRE - the pros and the cons.

Learn the specifics of the Vision Builder Programme here (and message me for a special 30% discount):

https://www.mayagudka.com/vision-builder

Welcome to Week 2 of the July Career Series

…your curated daily Career Series to enjoy with your morning coffee ☕️

Each week is themed:

Week 1. 💭Big picture: how we think about our Careers

Week 2. ⁠🎨Re-design our work

Week 3. ⁠⏳Reduce hours worked

Week 4. ⁠📈Career Acceleration - the secret playbook

Week 5. ⁠🌈Career Transition

As you listen along, use my Career Blindspots checklist to keep working smart:

www.mayagudka.com/CareerBlindspotsChecklist

Enjoy!

Other links mentioned in these episodes:

https://www.mayagudka.com/freemasterclass

Meal prep can save time and money but the question is how to find the time to actually do it when you have a never ending to do list. Find small windows of time to make meal preparation less of a chore - double up dinner portions, shop online to save time and be less tempted by buy one get one free deals scattered in-store. Simple meal prep hacks like soaking rice and lentils can make life that little bit easier.

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you. Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[www.udemy.com/course/glucose-monitor ]

The basics of gut health explained!

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist aarti are condensed in this cheap as chips ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1- hour course ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[www.udemy.com/course/glucose-monitor ]

This episode comes from 2023's year start which followed the same goal-setting theme. It's also the episode that helped this podcast break into the charts so quite a memorable throwback for myself and Maya.

It's also quite a foundational episode for the topics we discuss on this podcast - so if you're newer here it will be of help!

I hope you enjoy the episode and if you have any further questions around goal settings or anything else related to the show you can interact with the show on Spotify or ⁠drop Maya a DM on Instagram⁠. - Arjun.

You know how to work hard, set goals, and achieve them. 

But how can we do this with more ease?

1)  Lean into your Season

2) Radically Prioritise

3) Schedule your check-ins

4) Work with others

5) Make it Fun!

Back for another awesome conversation with Charlotte. This time considering how to harness the power of cycles in creative projects - rather than rushing through them. We touch on menopause, decision making, and understanding the phases of projects in the context of seasons.

(04:53) Way to talk about the menstrual cycle more ‘poetically’

(14:10) Advice for approaching menopause

(20:11) Wise Power

(20:38) Decision Making & Creative Projects

(24:44) It's a phase - not permanent!

(27:00) Practical application of creativity to the cycles

(32:04) Archetypes in cycles

Questions & comments - I love to chat with you guys

To learn more about my executive coaching services for you and your team, click here

Welcome to the Golden Hour Podcast, with Maya Gudka.

Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.

In this episode, we look at the 5am Club or, as Maya implies, the 10pm bedtime club. Maya reflects on her experience of waking up at 5am and the learnings that helped her maintain this habit. We talk about starting with your intention for your morning, identifying potential obstacles to achieving these, and closing that knowing-doing gap for you so that your mornings flow better!

To find out more about Maya or get in touch visit: www.mayagudka.com

Show notes:

01:15 – The 5am Club

02:49 – How good are your mornings?

04:05 – What is your intention for your morning?

05:40 – Morning lark or night owl – working with, not against your preferences

07:44 – The 10pm Bedtime Club!

Timestamps below for specific questions and comments! Enjoy and keep sending great questions;

(01:41) Q1: When is it okay to take a step ‘down’ at work?

(03:52) Autonomy, Impact & Recognition         

(09:44) Q2: When you’re no longer excited by your field                

(19:43) Dharma & Life Purpose - Where does a career fit in?

(20:45) Work as a calling?                

(31:25) Striving for excellence for it\s own sake vs external reasons

Welcome to the Golden Hour Podcast, with Maya Gudka.

Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.

In this episode, Maya looks at how effective planning can change your relationship with work. Starting with how Maya managers her planner, she looks at how she factors in her daily Golden Hours and the beginnings of creating space for the pro-active time.

We look at the types of journals that you can use, and some of their pros and cons.

This episode is great if you’re struggling to build strategic ‘Golden Hours’ into your life and regularly get into ‘the zone’.

To find out more about Maya or get in touch visit: www.mayagudka.com

Show notes:

[01:37] – Maya’s Planner - Appointment Diary 2021

[02:16] – Planning your Golden Hour

[03:34] – Your Planner as your Coach

[03:41] – Types of journals

[06:30] – Facilitating good time use when getting busier

[07:08] – Managing your time and energy

[10:05] – Energy & pain management - Nir Eyal

[11:57] – Acknowledging tasks you don’t like

[12:38] – Final Remarks

Connect with me here: https://www.linkedin.com/in/mayagudka

Email me at info@mayagudka.com with the word VISION

Download my Career Blindspots checklist here:

https://www.mayagudka.com

There is so much in this episode that you might want to listen in 3 segments:

- Current research on sleep, a critical look at some of the gloom and doom messaging, and expert insights into the impact on our nutrition, self-control and many other aspects!

- Practical things you can do when sleep is hard to come by (whether this is due to kids or other health issues)

- A deep dive into bedtime routines, for both kids and ourselves, as well as troubleshooting for ourselves and our clients

Enjoy!

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you. To learn more about my executive coaching services for you and your team, click here: https://www.mayagudka.com/organisationsandteams

In this episode, I'm joined by Kate Brassington, Coaching Psychologist and Trauma-Informed Coach for the first of a few episodes this season.

How might trauma responses impact us at work and what can we do about it as individuals and leaders?

(05:38) Defining trauma
(10:42) How trauma plays out in the workplace
(18:14) How trauma can play out at an organisational level
(26:40) The questions we should be asking our people in organisations

Connect with Kate: https://katebrassington.com/

Are you struggling to reignite your drive for work? Need some guidance on finding clarity and overcoming blockers? This latest episode is for you! In this episode, I explore the topic of work and passion, specifically addressing how to reignite your passion for work that has been lost. Drawing on the work of Cal Newport, I question the extent to which we should be passion-driven in our careers, as passion alone may not be enough to build a successful, long-lasting career. Instead, we should focus on the building blocks of a career we love, such as personal autonomy, impact, and recognition. I also discuss the natural cycles and seasonality of our lives and work, acknowledging that it's normal to have periods where we are not as driven or enthusiastic about our work. Additionally, I dive into the process of gaining clarity and overcoming blockers, particularly in the early stages of working with clients.

To learn more about my executive coaching services for you and your team, click here

As always, I appreciate your engagement and encourage you to send in your questions for future episodes. Looking forward to connecting with you next time! 🌟

Episode Keywords:

Work and Passion, Reignite Passion, Cal Newport, Passion-Driven Careers, Successful Career, Personal Autonomy, Impact, Recognition, Natural Cycles, Seasonality, Gaining Clarity, Overcoming Blockers, Early Stages, Working with Clients, Master Class, One-on-One Discussion, Career Building Blocks, Life's Work, Career Exploration, Questions for Future Episodes

Contact me at info@mayagudka.com

Details about vision builder here: https://www.mayagudka.com/vision-builder

Find Anita Anello's Video Podcast here: https://www.youtube.com/watch?v=Z52979uHjls

Links mentioned:

https://www.mayagudka.com/vision-builder

For info on our new programmes please email:

info@mayagudka.com

Positive Impact of Social Media with Maya Gudka
Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.
 
This episode is from the second time Maya featured on The Braincare Podcast.

https://apple.co/34rq0Mq | https://spoti.fi/3vIvRsV

Braincare is a podcast series, hosted by Dan Murray-Serter, which is dedicated to helping you care for your most important organ, through teaching you about how to optimise your brain health and mental well-being. The series contains bitesize interviews with the world's leading scientists and experts. Interview guests have included Stephen Fry, Jay Shetty, Dr. Rangan Chatterjee and now Maya!
 
In this episode, Maya wants you to flourish on social media. She does this through sharing her fascinating research on social media and mental health. Maya and Dan discuss the obvious detrimental - and surprisingly beneficial - effects of social comparison, and highlight the parts of social media we should encourage (and the parts we can't wait to see the back of!) Maya believes that if we're mindful online, we can boost our mental and physical health.
   If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you. Subscribe or Follow ⬆️ for weekly episodes to move you with ease towards your work and wellbeing goals & dreams!

I am SO excited to bring this episode to you. 

Caroline Rogers, like me is a published Positive Psychology grad and coach. But she is also… a professional organiser and de-clutterer!

The stuff we talk about today, to do with the concept of home, psychological home, and the implications for our wellbeing, will definitely put a new lens on all things home - and reinforces why I often mention home-related goals and priorities in these Life-Work episodes!

Finally - Caroline’s closing piece, on how easy it is for home to be associated with the mundane, domestic, and anti feminist - will leave us all with food for thought. 

You can find out more about Caroline at

wwww.roomtothink.net 

And read more about psychological home and the scale here: https://www.academia.edu/12581952/Psychological_Home_and_Well_Being 

Notes:

(06:59) Feeling like yourself 

(10:26) Psychological home               

(16:07) Going from a house to a home     

(17:14) When your home circumstances are not ideal

(21:54) Elevating the importance of home in our wellbeing, notwithstanding the gendered connotations

Want to start working with me immediately? Click click here

In today's episode, we dive into a topic that many of my clients have brought up: their relationship with alcohol. Whether they're working on improving that relationship or feeling stuck and disempowered, we're here to explore it together.

Now, I want to make it clear that I'm not an expert in substance misuse, but alcohol and its emotional regulation component have always intrigued me. So, I've delved into this subject to better understand it. And boy, let me tell you, it's a multidimensional beast! Socioeconomic factors, genetics, triggers, Netflix, habits, social scenes, and life stages all come into play.

But here's the thing: I love a good glass of red wine. The taste, the flavours, And I don't want to give that up entirely. So, I've been on a journey of finding resources that resonate with me for more mindful drinking, and I'm ready to share them with you.

[00:01:54] Socioeconomic, genetic triggers, habits, social scene. Multidimensional challenge, time-consuming. Thursday night drink as a coping mechanism.

[00:05:56] "Alcohol and women: exploring intersections and triggers"

[00:08:12] TV's influence on alcohol portrayal and cravings.

[00:13:43] App tracks and pre-commits alcohol consumption.

[00:15:44] Limiting alcohol intake during busy social events.

[00:19:16] Community support is key; don't go it alone.

[00:21:58] Access health course, alcohol impacts on glucose. Upgrade career and life with a masterclass.

Disclaimer - this is my personal experience and insight. I am not a medical professional or nutrition therapist. Please seek professional advice and support if required.

• Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist Aarti are condensed in this cheap as chips 1- hour course
• If you or your team need coaching on this, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠

Keywords:

relationship with alcohol, coaching, sobriety, success on your terms, emotional regulation, substance misuse, resources, multidimensional challenge, habits, social scene, stage of life, taste, glass of red wine, white wine, champagne, book recommendation, Soberful, Monica Vialgi, triggers, comfort eating, destructive habits, Hello Sunday podcast, mummy wine culture, mental load of motherhood, support for mothers, pure sobriety, extreme alcoholics, sobriety podcasts, women over 40, men, Sober October, personal approach, mindful drinking

For the last episode of 2024 I wanted to review one of my favourite goals of the year - the wardrobe goal!

Listen on if wardrobe is a goal for you next year;

Or if you're interested in setting up fun new goals for next year.

Improving specific workplace relationships can transform your career.

Each context is different but here is a checklist to apply to your context to help you best tailor the approach right for your situation.

Send this to someone who needs it, and if you would like to explore in more detail, this is exactly what I do! Drop me a note at info@mayagudka.com

Struggling to switch off? August is upon us; it’s been a demanding year and we could all do with a bit of deep rest and rejuvenation.
But how?

In this episode I share practical steps on how to switch off to deepen rejuvenation. Because switching off can sometimes need practice, it might not happen automatically.

This is episode 2 of 5 guided episodes I’ve lined up on how can we make that as deep a rest, and powerful a recovery, as possible.

I take you through stuff that works with my clients, that is appropriate for the month of August, and the lazy, slower mood that we can all hopefully experience in the summer, before getting ready to hit September refreshed and revitalised.

(01:12) - Why bother to reset?
(04:38) - how to switch off when you’ve been peddling hard
(05:46) - what are ‘switch-on-to-switch-off’ activities?

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you.

Want to start working with me immediately? Click here

If you've ever felt frustrated by the pace of a transformation you're working on, this episode is for you.

We often expect it to happen quicker than it does, and we can often become attached to the visible outcomes.

Using the metaphor of the Japanese Cherry Blossom, I talk you through a very visible and powerful transformation in its phases.

I hope it is memorable and easy for you to draw on when you most need it.

Lessons on patience, impermanence and things taking their own time.

Connect with me on linkedin https://www.linkedin.com/in/mayagudka/ send me an email at info@mayagudka.com

These 3 areas repeatedly come up in coaching and hold the keys to unlocking better time, energy and wellbeing inside organisations.

1. Communication Styles – Navigating the fine line between aggressive, assertive, and passive communication, and how to confidently land on assertiveness.

2. Abundance Mindset – Shifting from a scarcity to an abundance mindset, and how it can transform your approach to work and opportunities.

3. Boundaries – Understanding the importance of boundaries, recognizing strong versus weak boundaries, and how to reinforce them in sensitive situations.

We’ll explore these strategies and how they tie into my signature coaching program, designed to optimize time, energy, and productivity for sustainable success in both your career and life: check it out here https://www.mayagudka.com/programmes

In this episode, I'm joined by writer, author, speaker and podcaster, Laura Vanderkam.

Laura is the author of several time management books, including the forthcoming Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters.

Her work has appeared in publications including the New York Times, the Wall Street Journal, Fast Company, and Fortune. She is the host of the podcast Before Breakfast and the co-host of the podcast Best of Both Worlds. She lives outside Philadelphia with her husband and five children, and blogs at LauraVanderkam.com.

Click here for Wonder Source event

Time Stamps

(01:49) Tranquility by Tuesday rules:

(06:24) The magic of a backup slot             

(10:59) Batch the little things 

(14:25) Taking one night for you         

(16:50) 3 Times a week is a habit        

(18:34) 168 Hours                        

(22:04) Decompression / Unstructured time     

(26:52) Choosing what not to do          

(28:55) Factoring in the unexpected      

(31:54) Consistency - from the master of consistency                                 

(35:08) Laura's ideal day                

(36:36) Is there a tension between work and family?

In this episode, we dive into the world of chasing recruiters and discuss the importance of cultivating multiple opportunities to avoid putting all your eggs in one basket. We explore building a systematic approach to developing relationships and opportunities, both internally and externally. We also share thoughts on the art of follow-up and chasing, emphasizing that the best time to set up follow-up is during the initial conversation. By scheduling a catch-up call, you can create a focusing effect that encourages action and communication. Join us in this insightful episode on chasing recruiters and relationship building, and don't hesitate to send in your questions for future discussions. Key Points: - Cultivate multiple opportunities to avoid putting all your eggs in one basket - Build a systematic approach to developing relationships and opportunities - Set up follow-up during the initial conversation - Schedule catch-up calls to create a focusing effect that encourages action and communication - Identify hooks and strategies for maintaining momentum in relationships while waiting for other aspects to align

Want to start working with me immediately? Click click here

Welcome to the Golden Hour Podcast, with Maya Gudka.

Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.

In this episode we look at rituals to enable your Golden Hour. Maya looks at the habits that you can form to help yourself recognise and get ready for good, productive Golden Hours.

Maya shares a little about her own rituals and how she’s adapted and improved them to allow her to get the best out of her Golden Hours; alongside some great tips on establishing your own rituals, maintaining and improving them.

To find out more about Maya or get in touch visit: www.mayagudka.com

Show notes:

01:06 – What is a golden hour?

01:53 – The Coffee Ritual

03:27 – Establishing rituals

05:12 – Creating the ideal ritual

05:49 – Maintaining your ritual

06:52 – Habit deepening [Gretchen Rubin: https://bit.ly/3wwvsKG]

08:01 – Final thoughts

In the last few episodes, we looked at our personal experience with meditation and the importance of mindfulness for digital wellbeing.

This episode is from the archive of Your Plate episodes with Maya and Aarti. The third in a 4-part mini-series on meditation, we look at their personal meditation journey over the past 20 years.

They explore which styles and forms of meditation have been most useful at different stages of their lives.

Whether it is formal classes, apps, books or simply walking - everyone can benefit from some mindfulness in their lives.

We hope you enjoy the episode!

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you. If you or your team need coaching, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com

You might be familiar with Ikigai, but have you considered how it relates to different energy states? In today’s episode, Kavita shares a unique take on Ikigai and introduces two key types of energy. We also dive into the seven energy levels, a fascinating framework that can help you understand and shift your states for more aligned living.

Website: Ways to Work With Kavita
Complimentary 45 minute Breakthrough ConversationCareer & Life Fulfillment QuizDaily Habits to Build Confidence Guide

Mind absolutely blown in this conversation with Charlotte Friedrich

Talk about a shift in perspective, this conversation turns our typical response to periods (an inconvenience to be minimised) completely on its head.

This is not a conversation for women alone - men, tune in and tap into a powerful resource for communicating about this stuff - which, like it or not, IS present at work.

(04:30) Why this is a topic for men AND women

(09:41) Understand how universal cycles are in our lives (from the breath to the economy)

(14:29) Learn the phases of the menstrual cycle

(17:33) Understand the role of the lunar cycle

(27:24) Apply the power of cycles to work

(31:05) Understand the female hormonal cycle

(32:51) Learn how to tap into your inner wisdom

(40:01) Learning to chart your primary cycle

(45:08) Practical actions around charting / planning around your cycle

(49:06) Using the lunar cycle for those with varying cycle lengths

Find Charlotte here: https://charlottefriedrich.satoriapp.com/offers/238565-one-on-one-session

Questions & comments - I love to chat with you guys

Connect with me on LinkedIn & subscribe to my LI newsletter.

Connect with me on Instagram @mayagudka

Apply to work with me on your Career Upgrade

Midweek podcast shorts will now be available to watch on YouTube and Spotify.

Today's podcast short answers a brilliant question asked in my Masterclass - 'what is your take on lateral moves within organisations, rather than promotions?'.

Lateral moves can be career dynamite IF we are strategic and smart about the way we position them.

Listen on for 3 ways to do this...

Questions & comments - I love to chat with you guys:

Connect with me on LinkedIn & subscribe to my LI newsletter.

How are my 2023 goals going? What’s working, what’s not? Is progress as slow as I think? How is my planning process working?What am I proud of, what do I need to reassess? Is my Netflixing out of control?? 

An honest personal review, which I hope might inspire your own Q1 review. 

(01:10) Gently gearing up for our Q1 Review                        

(03:47) How my goals are going           

(09:17) House goals as a switch-off                       

(13:35) 10-Minute declutters            

(17:11) To Netflix or not to Netflix?

(19:12) The fate of the 5am Club                  

(22:16) How my planning process is going

(24:51) Together planning                

(27:30) Thoughts for Q2

Subscribe or Follow⬆️ for weekly episodes to move you with ease towards your work and wellbeing goals & dreams!

Welcome to the Golden Hour Podcast, with Maya Gudka. 

Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys.  

To find out more about Maya or get in touch visit: www.mayagudka.com 

In this episode we’re joined by Fi Mc Millan, Coach & Adventurer. Fiona takes us though what Outdoor Intelligence is and how spending time outside can greatly benefit Golden Hours: making us more productive, creative, and in touch with our purpose and intuition. 

In the spirit of Outdoor Intelligence, we even manage to co-create a new equation during the episode: 

Nature + Walking = Deep Work + Intuition 

To get in touch with or find out more about Fiona head over to LinkedIn [https://www.linkedin.com/in/fimacmillan] 

Show notes: 

(01:40) – What is Outdoor Intelligence? 

(05:40) – Outdoor intelligence and the Golden Hour. 

(09:30) – How to easily incorporate outdoor intelligence into a pre-existing routine

Welcome to Week 3 of the July Career Series

…your curated daily Career Series to enjoy with your morning coffee ☕️

Each week is themed:

Week 1. 💭Big picture: how we think about our Careers

Week 2. ⁠🎨Re-design our work

Week 3. ⁠⏳Reduce hours worked

Week 4. ⁠📈Career Acceleration - the secret playbook

Week 5. ⁠🌈Career Transition

As you listen along, use my Career Blindspots checklist to keep working smart:

www.mayagudka.com/CareerBlindspotsChecklist

Enjoy!

Other links mentioned in these episodes:

https://www.mayagudka.com/freemasterclass

Aarti is back this week for a Life Work conversation. You’ve all asked for more perspectives on how people make LifeWork and Aarti’s perspectives will definitely offer inspiration This conversation is for you if you enjoy hearing how real leaders in great companies make it work.

Career regret can be a great tool, if we are not afraid to use it!

Join me as I delve into a second HBR article, this one much more recent, on career regret.

Connect with me on LinkedIn & subscribe to my LI newsletter.

Midweek podcast shorts will now be available to watch on YouTube and Spotify.

Produced by Arjun Shan.

As we approach the end of the first half of the year, its time to take stock. I share plenty of examples, hopefully to get you thinking about your own first half of the year!

• If you or your team need coaching on this reach out to get info on Maya’s coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠

This latest podcast episode on intuitive eating was recorded about a month ago before the pandemic was in full force and ironically, the principles of intuitive eating are even more relevant during this period of huge change and uncertainty. Intuitive eating may sound like eating what you want - when you want - all day every day. Not quite. The concept is instead a set of principles rather than rigid rules to help you manage your physical and emotional health by listening to your psychological cues.

The basis of intuitive eating is not only about food choices but also lifestyle choices guided by self-awareness, self-acceptance and being kind to yourself. This leads to better decisions that create more joy and happiness in your life and hopefully higher levels of physical and emotional wellness.

I’m sure this concept is very welcome for busy people and families at the moment. Many of us find ourselves thrown into a new existence - working from home while homeschooling, worrying about jobs, finance and the back-to-back cooking. During this pandemic many of us will be struggling to accept these new rules and restrictions placed on us but with gentle acceptance, comes a sense of calm and clarity of thought and this enables us to adjust routines and plans in the most helpful way. Indeed, you may find yourself reaching for more comfort foods at the moment - being mindful of this is the first step towards making better decisions and an awareness of how your choices will impact your mood and energy afterwards. I’m finding great solace in my daily tea and chocolate at 4pm but I also sense it’s becoming a habit which I may need to reel back at some point.

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you.

Everyone loves a good story, don't they? For the modern leader or executive, it's become essential. Yet, there is an art to it, and many people don't like or aren't good at storytelling. Like anything else, however, it is a skill that can subsequently be learned. Even if there are natural boundaries, these can be turned into a positive part of storytelling - it's just about discovering how to do it.

Your own life may have a fascinating narrative arc, and even if it doesn't feel like the classical Hero's Journey, it often appears to be much more fertile ground to others instead of ourselves. So in this episode, we're going to discuss various aspects of storytelling and why it can be such an effective tool to aid both your life and career.

Subscribe or Follow ⬆️ for weekly episodes to move you with ease towards your work and wellbeing goals & dreams!

Welcome to the first part of the money and finance mini series!

This is a bit of a financial self-discovery journey.

We build on concepts by Rameet Sethi (of I Will Make you Rich).

Caveats, even though I have the rather hard to obtain CFA qualification, this episode or mini series does not constitute financial advice.

Link to vision info: https://www.mayagudka.com/free-resources

In today's episode I'm joined by Prerna Manchanda, founder of ⁠Technically Spiritual⁠.

If you’ve been following the recent movement regarding smartphones and teens, you might also have questioned your own screen use, especially if you’re an Instagram (or TikTok user) - I know I have. Today, you will hear about the benefits Perna experienced when taking a year off IG, and the pros and cons of using such platforms both as consumers and business owners.

This is obviously underpinned by the science, including my own published research, and how we optimise our own usage when we understand what the algorithm is doing, and the changes we plan to make going forward for our businesses and consumption. If you’ve ever wondered whether your usage is optimal - this is the conversation for you!

• If you or your team need executive coaching, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠

• To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠: https://www.mayagudka.com/freemasterclass

Episode 3 of 5 of the August Reset from the archive. In this episode, Maya looks at how to use metaphors to change the way you approach your work and look at the problems that you’re facing. I hope you enjoy the episode - Arjun.

How do you describe your work life? Busy or perhaps, overwhelmed? The problem with the way we describe situations is that this is often how we also frame it in our minds and envision the solution. Busy people get less busy, overwhelmed people take on less, however, the problem is rarely that black and white. This is where I find metaphors to be game changers.

Bear with me here – metaphors are one of the most powerful tools in my coaching – for envisioning and creating change - and they lend themselves perfectly to the dreamy month of August.

Connect with me on linkedin https://www.linkedin.com/in/mayagudka/ send me an email at info@mayagudka.com

Sometimes goal setting is just...not what we need.

So what else can we do, and what are the benefits. Listen along to find out, as well as hear some of the surprising benefits, especially for a serial goal setter!

For a deeper dive on goal free living and the approaches set out in this episode , sent to your inbox, subscribe here:

https://open.substack.com/pub/theexecutivecoach/p/can-you-imagine-living-life-without?r=3q2yoi&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

We demystify the concept of Mindful Eating and what it actually is. And more importantly how you can integrate some mindful eating  in your daily life and the benefits which flow from it. Sometimes HOW you eat is as important as WHAT you eat. 

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you.

Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist Aarti are condensed in this cheap as chips: www.udemy.com/course/glucose-monitor

With an MSc in Pos Psych - Maya breaks down the basic science.

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you.

Subscribe or Follow ⬆️for weekly episodes to move you with ease towards your work and wellbeing goals & dreams!

Prioritisation is at the heart of Life Work. Being able to effectively prioritise in any given time period reduces overwhelm, and keeps you focused on your key goals.

So what happened when I deprioritised work over the summer?

In this episode we look at some interesting prioritisation ‘maths’ - setting the foundations for you to do your own prioritisation work - a core building block of Life Work.

Prioritisation principles:

[04:55]. No.1 - reflection is the missing ingredient if you want to grow, advance towards your goals and prioritise effectively

[06:00]. No 2. Determining your Life Work prioritisation categories

[08:40]. No. 3 - Some lifework categories have disproportionate impacts on the overall picture (What happened when I deprioritised work over the summer)

[14:27]. No. 4 - just expand your timeframes: effectively prioritising and deprioritising major categories allows you to expand all areas of your life over the longer term.

Thinking of trying Zoe? My Udemy one-hour course on the cheaper alternative and how to get started is now live:

https://www.udemy.com/course/glucose-monitor/

Welcome to Week 1 of the July Career Series

…your curated daily Career Series to enjoy with your morning coffee ☕️

Each week is themed:

Week 1. 💭Big picture: how we think about our Careers

Week 2. ⁠🎨Re-design our work

Week 3. ⁠⏳Reduce hours worked

Week 4. ⁠📈Career Acceleration - the secret playbook

Week 5. ⁠🌈Career Transition

As you listen along, use my Career Blindspots checklist to keep working smart:

www.mayagudka.com/CareerBlindspotsChecklist

Enjoy!

Other links mentioned in these episodes:

https://www.mayagudka.com/freemasterclass

Set yourself up for a great November and more peace - with 3 simple points.

Connect with me on LinkedIn:

Work with me through the Vision Builder:

https://www.mayagudka.com/vision-builder

Six compelling reasons to capitalize on this golden window of opportunity to boost productivity and achieve your goals.

(08:19) Build on August's Power: Tap into the slow pace of August for rest, rejuvenation, and contemplation. Reset and refuel, ready to ride the wave of September's revitalizing energy.

(09:06) Reassess and recalibrate your objectives set nine months ago. Use August's slowdown to focus on your passions, recommit, and reenergize for the year ahead.

(11:28) Recognize September as a golden window for change, as identified by productivity expert Lisa Woodruff. Harness this energy to drive radical improvements towards your goals.

(12:37) September's extended daylight and favorable weather provide an ideal environment for forming keystone habits and progressing towards your goals.

(14:56) Adopt 12-Week Year: Breakdown long-term goals into manageable 12-week cycles, as advocated by productivity gurus. Use September to make significant strides towards your objectives.

(17:07) Channel Back-to-School Energy: Align your goal-setting period with the academic year's start, as identified by productivity author Cal Newport.

If you find this episode helpful, please hit subscribe/follow and share it with others!

Looking for executive coaching for you or your team? Contact Maya at info@mayagudka.com

Maya and Aarti delve into their personal meditation journey over the past 20 years. They explore which styles and forms of meditation have been most useful at different stages of their lives. Whether it is formal classes, apps, books or simply walking - everyone can benefit from some mindfulness in their lives. 

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you.

• Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist Aarti are condensed in this cheap as chips: www.udemy.com/course/glucose-monitor

This week is a mailbag episode - timestamps below for specific questions and comments! Enjoy and keep sending great questions..

(01:38) Q1: When is it okay to take a step ‘down’ at work?

(03:49) Autonomy, Impact & Recognition         

(09:41) Q2: When you’re no longer excited by your field                

(19:40) Dharma & Life Purpose - Where does a career fit in?

(20:42) Work as a calling?                

(31:22) Striving for excellence for it\s own sake vs external reasons

Join my private, vetted IG community where I share more diary of an Executive Coach on stories @mayagudka

Welcome to Week 1 of the July Career Series

…your curated daily Career Series to enjoy with your morning coffee ☕️

Each week is themed:

Week 1. 💭Big picture: how we think about our Careers

Week 2. ⁠🎨Re-design our work

Week 3. ⁠⏳Reduce hours worked

Week 4. ⁠📈Career Acceleration - the secret playbook

Week 5. ⁠🌈Career Transition

As you listen along, use my Career Blindspots checklist to keep working smart:

www.mayagudka.com/CareerBlindspotsChecklist

Enjoy!

Other links mentioned in these episodes:

https://www.mayagudka.com/freemasterclass

Ever noticed how opportunities flow more easily when your space is clear?

My latest podcast episode explores the fascinating link between physical clutter and business success, from my two-part conversation with Feng Shui Master Meena Jagpal-Paré.

Just removing two pieces of old office equipment can free up 5% of your energy space for new opportunities. Imagine what a truly clear space could manifest!

Check out the accompanying blog for this post at https://www.mayagudka.com/blog

And check out Meena's blog here: https://www.momentumfengshui.com/

Email me at info@mayagudka.com; learn about my two new programmes at www.mayagudka.com

Meena's Virtual Feng Shui Vision Board Masterclass 2025

Unleash Your Dreams and Create New Energy for your Coming Year by Aligning Yourself with Your Goals and Bringing them into Reality

• Date: SUNDAY, Jan 12, 2025, 11:00 am - 2:00 pm PST

• Where: Virtual via Zoom

• Early Bird Discount: $20 off registration before Dec. 01 (use promo code: Manifest2025)

Registration Link:⁠ Momentum Feng Shui Vision Board Masterclass

This episode comes from 2023's year start mailbag. It's also is a part of the episodes that helped this podcast break into the charts so quite a memorable throwback for myself and Maya. I hope you enjoy the episode and if you have any further questions about goal setting or anything else related to the show you can interact with the show on Spotify or drop Maya a DM on Instagram. - Arjun.

We are sticking with the Goals theme, which has sparked a fair amount of discussion. So here’s a mailbag dedicated to your goal-setting questions, and your brilliant comments!

(02:29) What are Business As Usual Goals vs Needle-Moving Goals? (07:22) Our different selves (09:02) Can you clarify Slow Productivity? (12:50) The simplest goal-setting categories (14:47) Habits vs one-off Projects                (22:33) Do we need to always be self-improving? (No!)                       (26:01) How do I capture my goals     (28:54) Fun fitness in Jan

To learn more about my executive coaching services for you and your team, click here

Whether you're someone who thrives on structured mornings or feels that routines aren't for you, I share strategies to help you create a morning that works for your lifestyle.

We talk about how to prioritise, build positive momentum, and tackle challenges with ease—all while embracing flexibility.

Plus, I offer insights from my own mornings and the small, actionable steps my clients use to build sustainable habits. Let's design mornings that truly serve you!

send me an email at info@mayagudka.com if you'd like to be in the group for my new life-work design programme.

Keywords

**Morning Routines and Productivity**

morning routines for success; productive morning habits; how to start a morning routine; building a morning routine; creating consistent morning habits; morning productivity hacks; best morning practices for success; designing an effective morning; tips for morning planning; starting your day right

**Time Management and Weekly Planning**

time management strategies; how to plan your ideal week; weekly productivity planner; time-blocking techniques; 168 hours productivity; effective weekly scheduling; balancing work and life with weekly plans; designing your ideal week; weekly planning for busy professionals; time optimization techniques

**Life and Work Balance**

work-life balance tips; creating a balanced lifestyle; improving work-life harmony; time management for professionals; life design coaching; energy management tips; planning work and personal time; balancing parenthood and career; professional success without burnout; stress-free work-life balance

**Coaching and Self-Improvement**

executive coaching tips; leadership development strategies; goal-setting for professionals; achieving career goals; personal growth coaching; professional development tips; success habits for leaders; coaching for better mornings; overcoming productivity challenges; personalized coaching for professionals

**Parenting and Morning Routines**

parent-friendly morning routines; balancing parenting with productivity; morning habits for working parents; time management for busy parents; routines for parents with young kids; morning success tips for parents; productive mornings as a parent; balancing family and career in the mornings; parenting-friendly productivity tips; stress-free mornings for parents

**Health and Wellbeing**

morning walks for mental health; benefits of outdoor time; wellness through morning routines; mental clarity strategies; incorporating exercise into your mornings; coffee and morning productivity; boosting morning energy naturally; mindfulness in the morning; stress-free start to your day; healthy habits for morning success

Everyone is facing different challenges at the moment. But we can still take a moment to reflect back on the last three months before looking ahead. For those of you who are taking daily walks or runs, pop this on and have a listen!

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you. Join my private, vetted IG community where I share more diary of an Executive Coach on stories @mayagudka

Welcome back to the Golden Hour. In this introductory episode to Season 6 I recap over the 4 pillars that surround the most common issues my high-performing clients face.

If you're new to this podcast, this episode is a great introduction to the types of things we'll be covering moving forward.

(00:52) The 4 Pillars

(02:53) Vision

(04:06) Relationships

(05:34) Time Management

(06:35) Emotion Regulation

I hope you enjoy the episode,

Maya.

To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠: https://www.mayagudka.com/freemasterclass

Welcome to Week 3 of the July Career Series

…your curated daily Career Series to enjoy with your morning coffee ☕️

Each week is themed:

Week 1. 💭Big picture: how we think about our Careers

Week 2. ⁠🎨Re-design our work

Week 3. ⁠⏳Reduce hours worked

Week 4. ⁠📈Career Acceleration - the secret playbook

Week 5. ⁠🌈Career Transition

As you listen along, use my Career Blindspots checklist to keep working smart:

www.mayagudka.com/CareerBlindspotsChecklist

Enjoy!

Other links mentioned in these episodes:

https://www.mayagudka.com/freemasterclass

How do you describe your work life? Busy or perhaps, overwhelmed? The problem with the way we describe situations is that this is often how we also frame it in our minds and envision the solution. Busy people get less busy, overwhelmed people take on less, however, the problem is rarely that black and white. This is where I find metaphors to be game changers.

Bear with me here – metaphors are one of the most powerful tools in my coaching – for envisioning and creating change - and they lend themselves perfectly to the dreamy month of August.

In this episode, we look at how to use metaphors to change the way you approach your work and look at the problems that you’re facing.

(02:42) - how metaphors help us transform
(08:40) - Finding your own Metaphors
(09:37) - My August / Sept transformation Metaphors

Time to get a bit reflective…I look back on my year, and lessons learned about Slow Productivity.

I hope it will get you reflecting about your own year too.

(03:54) First lesson: Spacious in the moment, impressive in the end!

(07:49) 2- Letting go of the ‘high-achiever’ label

(15:16) 3-  Better, faster and more fun!           

(22:44) Objections - ‘it won’t work for me’                      

(25:04) Pushing back on other people's expectations of us

In in this episode, I talk through my February, experiments involving time-tracking etc.

Despite being fairly mindful of my time usage, I knew that there was some real low hanging fruit available to me when it comes to my time.

Whilst it’s possible to know these things in theory, the practice of time-tracking, and the other experiment really brought this home in a much more granular and practical way.

I hope these help those of you who are looking for ways to open up more time for yourselves as well. Enjoy!

Looking for an Executive Coach? Email me at info@mayagudka.com

To learn more about my executive coaching services for you and your team, click here

Join me for a guided review of the first half of this year!

p.s. over the summer I will be sharing a few videos over on YouTube so follow me over there!

https://www.youtube.com/channel/UCE8JBk-eQ0dA8zv1eWJZelA?sub_confirmation=1

Knowing precisely what goal you want to achieve is often the key to unlocking clarity and even if it takes a long time to pick the lock, it's usually worth the wait.

Whether facing a complex goal or a simpler one which is potentially under time constraints, there are various tactics that can be utilised in order to find the right solution. So in this final episode of the season, we're going to discuss Goals, in the context of a simple coaching model, the GROW model - and why it often pays to not rush when defining your goals.

(02:41) - The GROW Model in a nutshell
(04:16) - Finding the Goal
(11:17) - Why getting the Goal right is crucial

Contact maya at info@mayagudka.com or on LinkedIn,

Link to vision info: https://www.mayagudka.com/free-resources

Welcome to Week 3 of the July Career Series

…your curated daily Career Series to enjoy with your morning coffee ☕️

Each week is themed:

Week 1. 💭Big picture: how we think about our Careers

Week 2. ⁠🎨Re-design our work

Week 3. ⁠⏳Reduce hours worked

Week 4. ⁠📈Career Acceleration - the secret playbook

Week 5. ⁠🌈Career Transition

As you listen along, use my Career Blindspots checklist to keep working smart:

www.mayagudka.com/CareerBlindspotsChecklist

Enjoy!

Other links mentioned in these episodes:

https://www.mayagudka.com/freemasterclass

Maya and Aarti continue their conversation from episode 6 discussing garlic, ginger and turmeric and how they use these wonderful winter remedies in their daily rituals and meal preparation. These immune enhancing ingredients can elevate even the most simple dishes such as rice, stir fries and tofu and are a perfect for seasonal winter cookery. 

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you.

In today’s conversation, I chat with Michelle, CEO and founder of Wondersource. Michelle and I have collaborated over the years, and our most recent collaboration is one that I found particularly inspiring.

I’ve learned a lot, and it’s changed the way I do certain things, so I wanted to bring Michelle on to share some of those ideas with you today. Enjoy!

To get in touch with Michelle

E-mail michelle@wondersource.com or visit wondersource.com

• Thinking of trying out a glucose monitor / sensor - all my personal experience, research and insights from Nutrition Therapist Aarti are condensed in this cheap as chips: www.udemy.com/course/glucose-monitor

• If you or your team need coaching, reach out to get info on my coaching programmes at ⁠⁠⁠⁠maya@mayagudka.com⁠⁠⁠⁠

• To understand more about the specific ways I can help you upgrade your career, be sure to check out my ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE Masterclass⁠⁠: https://www.mayagudka.com/freemasterclass

Whether we are naturally calm or naturally more sensitive to life's events, the amount that today's world throws at us is enough to test anyone's nervous system. 

And yet nervous system regulation was not a term which came up, even in my recent MSc in Positive Psychology. 

This episode gives you an understanding of the nervous system so that you can take the steps to regulate it in a way which is works for you - there’s no one size fits all here, and with two coaches chatting away, you will not be forced into deep breathing, yoga or silent meditation! Rather we set you on a path to make it work for you.

Polyvagal Theory: https://ct.counseling.org/2016/06/polyvagal-theory-practice/ // https://en.wikipedia.org/wiki/Polyvagal_theory

Dan Siegel's Hand Model of the Brain: https://drdansiegel.com/hand-model-of-the-brain/

Connect with Kate: https://katebrassington.com/

Click here for Wonder Source event

(04:57) How do the body and mind work together

(06:32) Self-Regulation vs Self Control

(09:10) Polyvagal Theory

(11:41) Breath Work

(15:18) Being at ease / finding it hard to switch off

(23:25) Nervous System Burnout

(26:19) Fight, Flight & Freeze

(35:48) Practical advice for Nervous System Regulation

Ever wondered why some people seem to effortlessly attract wealth and abundance while others stay stuck in the same financial patterns?

In this week’s episode of The Executive Coach podcast, I'm joined by my former business coach Rose Radford (who helped transform this podcast into a profitable part of my business) for a fascinating discussion about money energies.

We explore:

• Why being too logical about money might limit your earning potential

• How to know if you're blocking yourself from receiving abundance

• Why your bank balance keeps hitting the same ceiling

• What happened when Rose's client put all her money into Bitcoin based on a dream!

As someone who loves evidence (hello, fellow logical thinkers!), I think you'll appreciate how Rose bridges the practical and intuitive aspects of wealth creation. 

Follow Rose here:

• Instagram - https://www.instagram.com/iamroseradford/
• Millionaire Girl Next Door Podcast - https://podfollow.com/the-millionaire-girl-next-door-show
• Facebook - https://www.facebook.com/rosekirbycoach1
• 
  

ENJOY!

Best wishes,

Maya

Today’s episode explores Charlie Hoare’s career transitions - the why and how. 

Highlighting the importance of being clear on personal values, and more than anything, how great networking can unlock opportunities.

(05:58) Cycling home from Asia           

(08:02) Setting up an airline in Guam   

(12:10) The ‘how’ of transition                  

(13:08) Undertaking the masters and beyond

Want to start working with me immediately? Click click here

Welcome to the Golden Hour Podcast, with Maya Gudka.

Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.

In this episode, Maya is joined my Nir Eyal, best-selling author, lecturer and investor.
He has taught at the Stanford Graduate School of Business and Hasso Plattner Institute of Design. His writing on technology, psychology and business; appears in the Harvard Business Review, The Atlantic, TechCrunch, and Psychology Today.

This episode focuses on maximising your golden time by reframing what a distraction is and helping you prioritise better. We deep dive into whether social media is truly a distractor, how we should think about distraction and time boxing. Sharing the simple idea that most people don’t know how true free time feels, Nir explains why to-do lists are probably the worst way to get things done and the benefits of time boxing, even when you want to be spontaneous!

Show notes:

[01:45] – About Nir Eyal

[05:57] – Internal and external triggers

[07:34] – Flow

[14:05] – Habits vs routine

[16:30] – Traction vs distraction

[24:13] – Time boxing

[35:38] – How to approach time boxing.

[38:24] – Recurring tasks

[40:29] – Nir’s typical day [time boxed]

[43:51] – How to start time boxing

[44:59] – Nir vs The Social Dilemma

Note: Favicon = the logo icon that helps us identify a brand - that we see along our bookmarks tab.

Enjoy this episode, if you find it helpful please reach out and let me know - at info@mayagudka.com

Welcome to September, and to Season 5 of The Golden Hour.

Ready to slay September ? September has a particular energy about it and we want to capitalise on this back to school vibe! But first, we start with key lessons from the reset:

(02:28) - Think planning over permission
(04:18) - Taking longer periods off for deeper resets
(08:23) - A reset is not an overnight process
(10:18) - Creating buffers to accelerate our big goals

Here is my goal-setting process for 2024!

I’m so excited about this because it is designed for the following:

•⁠ ⁠Accessing clarity to select the right goals; rather than those we feel we ‘should’ pick

•⁠ ⁠Allowing us to reap the benefits of a full year window with its dreamy quality - without the overwhelm of worrying if it’s the right quantity and magnitude

•⁠ ⁠As usual considering prioritisation and season to have it all without feeling like we have to do it all at once.

Enjoy!

Referenced Episode: Fierce Prioritization: Strategies for High Achievers and the Overworked

Join my private, vetted IG community where I share more diary of an Executive Coach on stories @mayagudka

In this episode, we dive into a crucial topic for high achievers who feel stuck or aren’t seeing the progress they expect. It’s easy to confuse capability with capacity, but this common mistake can limit your ability to make big strides forward.

If you're a multi-talented, high performer, you're likely taking on more than you can handle, thinking that just because you're capable, you should do it all. But this mindset can quickly become a barrier to success.

Join me as we explore the difference between capability and capacity and why understanding this distinction is essential for breaking through your current limitations. Whether you're hitting walls with a specific goal or feeling stuck in February, this episode is packed with insights to help you reset and move forward!

High achievers often feel the pressure to overwork and stay on top of everything.

However, true success lies in recognizing that overworking is not sustainable.

Fierce prioritization can be the key here

Societal expectations of what being organized should look like can be misleading

Sometimes, the things that may seem disorganized to others are actually the result of prioritizing essential tasks and goals first.

Identify your top priorities, get organized in those areas, and let go of the need to be perceived as organized in every aspect of your life!

Listen to this week’s episodes for plenty of examples!

Thinking of trying Zoe? My Udemy one-hour course on the cheaper alternative and how to get started is now live:here

As a final bonus episode from my conversations with Caroline Rogers (www.roomtothink.net), we decided to do something different - we trouble shoot a couple of organising areas which have been bothering me - daily mess and digital photos. A personal conversation where the coach gets coached!

(01:14) Tackling Daily Mess         

(04:14) Could versus should                        

(11:33) Digital Clutter and our future selves

Caroline is back and we are delving further into clutter - and practical ways to manage it which, crucially , are aligned with OUR identities , not some objective measure of what it is to be organised or clutter free!

In fact this is a big part of Caroline’s overall message - that clutter and it’s management can’t be reduced to a formula - it has to be a system fitted to your unique self and family.

Time stamps:

(01:53) What makes clutter subjective?

(07:40) For people who have too much clutter in their lives

(10:54) The 10-Minute Rule                   

(14:42) Is there a formula to decluttering a room?

It's that time again!

Here's my current Q2 review, and planning system.

I hope it will update you of where I am and inspire you to do your own review.

So it's that time of year again and we are getting various resolution and goal setting questions from clients. We know it's that time of year when clients reflect on their year and start to look forward. But before we look forward it's important to take stock and reflect on what has already happened. This is a lite review - we've picked out highlights that we think are interesting, memorable and celebrate the good - and bad for the learnings they bring! Our next episode and also the first episode in 2020 will be our 2020 goal setting episode. 

If you’re a high achiever who wants BOTH Career Success & Confidence AND an extra 5+ hours a week to create an energised, inspired life, this is the podcast for you.

What is it that you really want to make space for before the end of 2024? What might be holding you back from doing this? How can you make this a more easeful, inevitable and joyous process?

Listen in, as I talk you through my recent live example and the steps that underpinned it.

Link to the vision builder programme:

https://www.mayagudka.com/vision-builder