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In this episode, our Chief Psychology Officer - Dr Amanda Potter will be talking to Kate Oliver, Chartered Business and Coaching Psychologist and the author of 'Rise and Shine - How to transform your life, morning by morning’. They will look at the evidence showing why it is that mornings matter and discuss how a morning routine can radically boost wellbeing and success, in today’s busy and demanding world. Kate will talk about the S.H.I.N.E. method and share plenty of practical insights, tips and techniques for how you can use this to easily and enjoyably create a morning routine that works for you to create a greater mental focus throughout the working day.

In this episode, Kate Oliver is being interviewed by Tim Hepworth and Dr Amanda Potter.

The Chief Psychology Officer website is now available https://www.thecpo.co.uk/

To contact Amanda and Kate via LinkedIn:
linkedin.com/in/amandapotterzircon
linkedin.com/in/kate-oliver-a44749b

To contact Amanda via email:
TheCPO@zircon-mc.co.uk

To order a copy of 'Rise and Shine - How to transform your life, morning by morning’, go to:
https://www.amazon.co.uk/Rise-Shine-transform-your-morning/dp/0349429359/

Timestamps 

Embrace your mornings: 5 Steps to Transform your Life 

• 00:00 – Introduction to Embracing your mornings 
• 00:38 – Introduction to guest: Kate Oliver 
• 00:46 – Career history 
• 01:23 – Rise & Shine 
• 02:31 – Back to Healthy Habits 

The origins of Rise & S.H.I.N.E. 

• 03:01 – Where did this book come from? 
• 03:23 – A flash of inspiration! 
• 03:52 – Rise & Shine or Rise & Whine? 
• 04:19 – The start to everyone’s day 
• 05:06 – Someone woke up on the X side of the bed… 
• 05:41 – Start off the day negatively, its going to end badly 
• 06:54 – Listen to your body 
• 07:38 – Helping others, not yourself 
• 08:16 – High in confidence, but prone to perfectionism 
• 08:48 – Vicious cycle 
• 09:20 – Losing the drive to work 

Time to change 

• 10:13 – Change the way I get up… 
• 11:01 – You’ve changed 
• 11:20 – Positive affirmations 
• 11:51 – Structured journaling 
• 12:45 – Results of last Podcast’s experiment! 
• 13:46 – Success! 
• 14:00 – Sibling collaboration 
• 15:17 – Silence, Happiness, Intention, Nourishment & Exercise 
• 15:36 – Separate from the rest of the market… 

The mornings can be your happy time 

• 16:19 – 30 different items on the menu 
• 17:05 – First 8 hours after sleep 
• 17:18 – Don’t have a fixed time of day 
• 18:16 – Have fun & meaningful 
• 18:52 – My own little (not black) book 
• 19:18 – What is free-writing? 
• 20:12 – Don’t worry, be Happy 
• 20:53 – 4 hugs for survival, 8 for maintenance, 12 for growth 
• 22:47 – Human beings, not Human doings… 
• 23:01 – It’s not what you do, it how you do it 

What to do to embrace the mornings… 

• 24:03 – Put your phone down! 
• 24:45 – Persona

Episodes are available here https://www.thecpo.co.uk/

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