You Are Not A Frog

Learn how to prioritize tasks, manage attention, and implement a weekly review for improved productivity. Discover strategies for managing phone distractions, handling emails effectively, and reframing work and productivity. Get actionable tips from productivity expert Graham Allcott to start each day with more focus and less overwhelm.

We’ve all had weeks where our schedules are packed tightly and there’s no time for ourselves, leaving us exhausted and overwhelmed. The problem is we often make commitments for our future selves without thinking about what might be on their plate in the future.In this quick dip episode, Rachel uncovers ways we can make space for the the big and important things in our lives, set rules and boundaries to prevent over-committing, and creating space to cope with challenging times ahead.Not everything that comes out of the blue is a bad thing. But when we over-book ourselves and neglect our own needs, we risk leaving ourselves unable to really enjoy the fun things that unexpectedly come our way, or cope with the tricky things.Try taking a moment to consider what your future self will thank you for. This will help you say no to those extra commitments, and practice more self-compassion.Listen to this episode toLearn how to stop over-scheduling so you can create space for yourself and avoid burnout.Understand the importance of setting boundaries and making rules for yourself to prioritise your wellbeing.Discover a form of self-compassion in advance.Episode highlights[00:01:19] A piece of long-term homework[00:02:06] Looking backwards[00:03:01] Writing a letter from your future self[00:03:43] Fear of missing out[00:06:34] Looking after our future self[00:08:22] What rules would your future self like you to understand?[00:09:12] When were you overstretched?[00:11:30] Make some space for what's coming up[00:12:02] Putting self-compassion into practiceResourcesTHRIVE Weekly PlannerThink Differently About Your To-Do List – Episode 153How the Enneagram System WorksDownload the episode’s workbook and CPD form. You can use them for reflection and to submit for your appraisal.Enjoyed this episode?Write a review and share this with your friends.Connect with RachelHave any questions? Contact Rachel through these platforms:LinkedIn: @Dr-Rachel-MorrisTwitter: @DrRachelMorrisEmail: hello@youarenotafrog.comFind out more about our trainingMentioned in this episode:Join FrogXtra The monthly membership for doctors and busy professionals in high stress jobs, who want to beat burnout, and thrive in work and life.

Discover surprising factors that contribute to burnout, explore the power of engaging in activities that are opposite to work, learn about the importance of trying different hobbies and activities to prevent burnout, and understand the concept of alastasis and the need for proactive changes. Also, recognize the significance of having a coach to prevent burnout and the positive impact they can have on relationships and productivity.

We all get stressed or overwhelmed with our daily responsibilities from time to time. But we’re not always good at telling them apart. And this is important, because the way out of overwhelm is different form the way out of stress.Stress is caused when the demands on us outweigh the resources we feel we have to cope. Overwhelm happens when high amounts of stress make us feel like we can't cope with our lives' demands. The way out of overwhelm is non-doing, resting, and letting our nervous system settle down.Prolonged stress and overwhelm can lead to burnout, which just puts more stress on our nervous system, and makes it harder for us to function. In this quick dip, Rachel offers practical advice to help you take care of yourself, recognise overwhelm, and give yourself the time you need to rest.Listen to this episodeTo learn the difference between stress and overwhelmTo discover the benefits of non-doing and how it can help you overcome overwhelmFor practical tips on reducing overwhelm in the futureEpisode highlights[00:03:19] Mindful play[00:05:03] The F**k it mindset[00:06:58] What will future me thank me for? (midroll)[00:08:16] Permission to stopResourcesTHRIVE Weekly PlannerMore episodes of You Are Not a Frog:How to Say F**k it and Become Ridiculously Relaxed – Episode 130 with John C ParkinThe Perils of Perfectionism – Episode 22 with Nicky OdgersWhat to Do When You are Overwhelmed – Episode 132 with Gerrie HawesHow to Escape the Drama Triangle and Stop Rescuing People – Episode 75 with Annie HanekomAtlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience, by Brené BrownDownload the episode’s workbook and CPD form. You can use them for reflection and to submit for your appraisal.Enjoyed this episode?Write a review and share this with your friends.Connect with RachelHave any questions? Contact Rachel through these platforms:LinkedIn: @Dr-Rachel-MorrisTwitter: @DrRachelMorrisEmail: hello@youarenotafrog.comFind out more about our trainingMentioned in this episode:Join FrogXtra The monthly membership for doctors and busy professionals in high stress jobs, who want to beat burnout, and thrive in work and life.

Confronting anxiety is easier said than done. It’s hard enough with adults, but with children it’s even more tough. Anxiety keeps us safe, but often we over-predict that something bad will happen and under-predict our ability to cope. The key is to learn how to manage anxiety before it becomes a problem.This week’s guest is educational psychologist Nicky Odgers. She specialises in working with kids who are feeling anxious about attending school. A lot of what she helps kids with applies to adults – things like mapping thoughts and emotions to physical sensations, replacing negative thoughts with more realistic ones, and practicing techniques to help us relax.Anxiety can interfere with our lives and become a problem if it goes unaddressed. Naturally we want to avoid things that cause us anxiety, but this stops us from learning that we can cope and that the terrible thing we fear may never happen.Listen to this episode toLearn about anxiety in children and teenagers, and how it can manifest as school avoidanceGain insight into how anxiety affects adults, including healthcare professionals, and how to manage it effectivelyUnderstand the thought patterns, physical sensations, and behaviours associated with anxiety, and how to address them to prevent avoidance and build coping skillsEpisode highlights[00:03:46] Epidemic of anxiety[00:09:21] Anxiety as pathology[00:14:00] Thoughts, feelings, physical sensations, and behaviours[00:20:54] Safety behaviours[00:23:26] When is it right to step in and offer help[00:29:18] Anxiety in healthcare[00:31:47] How to persuade someone their fears are unfounded[00:34:35] Mind-reading[00:41:03] Teaching people to solve problems[00:45:14] Worry time and worry monsters[00:47:14] Distracting yourself from worry[00:48:24] Helpful safety behaviour[00:49:52] Helping anxious people[00:52:48] Neurodiversity and autism[00:55:58] Nicky's tips for managing anxietyAbout the guestNicky Odgers is an educational psychologist with a particular interest in school anxiety. She helps parents and schools to support children and young people to feel less anxious about attending school, to better manage their emotions, to develop their confidence, to initiate and sustain positive relationships and be more successful in their learning. LinkedIn | WebsiteResourcesTHRIVE Weekly PlannerEpisode 22: The Perils of PerfectionismEpisode 181: Get Some Air Cover to Help You Set BoundariesSchool Anxiety Support for Parents – Facebook groupNicky’s information and resource for parents and schools about school anxiety and EBSADownload Nicky's free handout for children, young people, and parentsStarving the Anxiety Gremlin for Children Aged 5-9, by Kate Collins-DonnellyMy Anxiety Handbook: Getting Back on Track, by Sue Knowles, Bridie Gallagher, and Phoebe McEwenBooks by Poppy O’NeillWhat to Do When You Worry Too Much, by Dawn Huebner PhDHelping Your Child with Fears and Worries, by Cathy Creswell and Lucy WillettsGet Your Sh*t Together, by Sarah KnightThe Life-Changing Magic of Not Giving a F**k, by Sarah KnightDownload the episode’s workbook and CPD form. You can use them for reflection and to submit for your appraisal.Enjoyed this episode?Write a review and share this with your friends.Connect with RachelHave any questions? Contact Rachel through these platforms:LinkedIn: @Dr-Rachel-MorrisTwitter: @DrRachelMorrisEmail: hello@youarenotafrog.comFind out more about our trainingMentioned in this episode:Join FrogXtra The monthly membership for doctors and busy professionals in high stress jobs, who want to beat burnout, and thrive in work and life.The Anti-Burnout System Take back control of your time and your workload — before burnout makes the decision for you.

Discover the dangers of waiting for a better future and the importance of taking control now. Understand the urgency for change and the need to avoid partial solutions. Learn about the zone of power and how it can lead to positive change. Explore strategies for addressing challenging situations and taking action.

One way or another, menopause affects everyone at some point. If you’re not experiencing symptoms yourself, you almost certainly know or work with someone who is. That’s why understanding its effects and being able to offer support and compassion is so important.Women going through menopause can experience a wide range of physical, psychological, and hormonal symptoms. These symptoms often go unnoticed or ignored, which can impact confidence and increase anxiety. Lack of confidence or temporary difficulty in making decisions can lead to organisations losing talented, experienced women who thought they were experiencing cognitive decline. By perpetuating the stigma and embarrassment around menopause, we prevent women from seeking help and support.But there are resources and solutions available to help women manage their symptoms and continue to thrive at work - and Dr Claire Kaye joins us this week to talk through what we can all do.It starts with becoming more aware of the symptoms of menopause and recognising when they’re affecting us or our colleagues.If you’re looking for support with menopause, lifestyle changes like sleep hygiene, exercise, and nutrition can help. There are also medications available, but coaching can have a huge impact.We can educate ourselves and others about the symptoms and resources available, and seek out support from in-house Menopause Ambassadors, as well as support groups. If you’re experiencing menopause or perimenopause, coaching and medical support is available.Listen to this episode toUnderstand more about the physical and mental symptoms of menopause, and how they can affect people's work and personal lives.Learn about the importance of awareness, education, and support for people going through menopause, especially in the workplace.Discover resources and strategies for managing menopause symptoms, including lifestyle changes, medication, coaching, and group support.Episode highlights[00:03:14] What is the menopause[00:12:18] What can women do to help themselves?[00:18:35] Caring for yourself[00:30:12] Is it a midlife crisis?[00:32:14] What we tell kids about the menopause[00:33:49] Invisibility[00:37:19] Claire's tips[00:45:46] Rachel's tipsAbout the guestDr Claire Kaye, an executive career coach who specialises in career development and perimenopause and menopause in the workplace. She works with women who are experiencing symptoms of the menopause and helps them find ways to thrive while maintaining their careers and personal lives.LinkedIn | Facebook | Instagram | WebsiteResourcesBalance: free menopause and perimenopause symptom tracker appTHRIVE Weekly PlannerMore episodes of You Are Not a Frog:Episode 117: The Surprising Power of Self Coaching (and How to Do it Well)Episode 124: How to Change When Change is ScaryEpisode 107: Defining Your Own Success in LifeDownload the episode’s workbook and CPD form. You can use them for reflection and to submit for your appraisal.Enjoyed this episode?Write a review and share this with your friends.Connect with RachelHave any questions? Contact Rachel through these platforms:LinkedIn: @Dr-Rachel-MorrisTwitter: @DrRachelMorrisEmail: hello@youarenotafrog.comFind out more about our trainingMentioned in this episode:Join FrogXtra The monthly membership for doctors and busy professionals in high stress jobs, who want to beat burnout, and thrive in work and life.The Anti-Burnout System Take back control of your time and your workload — before burnout makes the decision for you.

Healthcare professionals often feel guilty for taking breaks, but rest is essential for brain function and overall well-being. Discover the different zones of operation and how to prioritize rest for improved performance. Learn to give yourself permission to rest and make it a professional priority to avoid burnout.

For people in caring professions, trauma can be something we experience on a regular basis. an event doesn’t have to be earth-shattering to be traumatic, and if we let those “little T” traumas build up over time without addressing them, we can find ourselves in a constant sate of fight, flight, or freeze.When stress and trauma accumulate over time, we can minimise what triggers us and downplay our experience. Each time we do, we deplete our battery, pushing it from the green zone of calm and energy, to the amber zone of fight-or-flight, and if we’re not careful, into the red zone where accessing empathy and compassion – and even good decision-making – is much harder. This is often when burnout appears to come “out of nowhere”.But there are ways we can disrupt the burnout pattern, and tap into our nervous system to help us in those moments when we’re triggered.Listen to this episode toUnderstand the impact of “little T” traumas on our nervous system and how they can accumulate over timeLearn about the importance of recognising and prioritising self-careHear practical tips on how to recharge and avoid burnoutEpisode highlights[00:03:49] Big T and little T traumas[00:06:35] Impact on the nervous system[00:08:51] Normalising stress and overworking[00:09:58] Giving ourselves space[00:11:04] How housekeeping can help with our stress response[00:14:27] Saying no to avoid burnout[00:15:20] Functional levels of IQ[00:17:15] Where is your battery level?[00:20:34] Burnout and trauma[00:25:05] Defining boundaries[00:28:33] Emails[00:30:33] Minimising trauma[00:32:46] Self-help strategies[00:38:08] The red zone[00:42:11] Finding safety[00:43:39] Claire's top tipsAbout the guestDr Claire Plumbly is a clinical psychologist specialising in trauma, anxiety and burnout. Alongside her online therapy practice she creates engaging short-form videos on improving your mental health. She regularly runs online workshops for overcoming stress, procrastination and unhealthy boundaries.LinkedIn | Facebook | Instagram | YouTube | TikTok | WebsiteResourcesThe Inner Consultation: How to Develop an Effective and Intuitive Consulting Style, by Roger NeighborCan't Even: How Millennials Became the Burnout Generation, by Anne Helen PetersenBurnout: Solve Your Stress Cycle, by Emily and Amelia NagoskiHuberman LabEpisode 172: How to Survive a Toxic System – on Both Sides of the PondEpisode 130: How to Say F**k it and Become Ridiculously RelaxedDownload the episode’s workbook and CPD form. You can use them for reflection and to submit for your appraisal.Enjoyed this episode?Write a review and share this with your friends.Connect with RachelHave any questions? Contact Rachel through these platforms:LinkedIn: @Dr-Rachel-MorrisTwitter: @DrRachelMorrisEmail: hello@youarenotafrog.comFind out more about our trainingMentioned in this episode:Join FrogXtra The monthly membership for doctors and busy professionals in high stress jobs, who want to beat burnout, and thrive in work and life.The Anti-Burnout System Take back control of your time and your workload — before burnout makes the decision for you.

We’re not just service providers – we’re carers and helpers. This can make it hard to set boundaries and prioritise our workload. What we need is air cover.By working together with your colleagues, you can create agreements about what to say yes and no to, and hold each-other accountable.And you can also seek out peers outside of work, so you can share your dilemmas and feel less alone. If we keep silently struggling with saying no or setting boundaries, we can start feeling burnout, which can affect our judgement.In this quick dip, Rachel explains how we can get some protection at work, and ask our peers outside of work for support.Listen to this episode toUnderstand the concept of air cover and how it can help with setting boundaries and prioritising workloadLearn about how shared accountability and informal networks can help give us air coverGet actionable steps for finding and using air cover to make saying no easierEpisode highlights[00:02:16] We're trying to solve the wrong problem[00:03:49] What happens when we want to say "no"[00:06:36] Legal air cover[00:06:58] Finding air cover in accountability[00:09:03] Air cover from informal networks[00:12:12] How air cover helps to cope with fear[00:12:44] Air cover against complaints[00:14:41] Action pointsResourcesMore episodes of You Are Not a Frog:Episode 161: The Problem with BoundariesEpisode 125: How to Say No and Deal with PushbackTHRIVE Weekly PlannerSign up to receive a link to the episode workbook and CPD form downloads for each podcast. You can use them for reflection and to submit for your appraisal.Enjoyed this episode?Write a review and share this with your friends.Connect with RachelHave any questions? ****Contact Rachel through these platforms:LinkedIn: @Dr-Rachel-MorrisTwitter: @DrRachelMorrisEmail: hello@youarenotafrog.comFind out more about our trainingMentioned in this episode:Join FrogXtra The monthly membership for doctors and busy professionals in high stress jobs, who want to beat burnout, and thrive in work and life.