tip of the week

The average person loses 26 days a year to “wasted time”, according to research. It can be obvious stuff like waiting on hold, but time could also be added onto the “wasted” pile from your own bad habits. Let’s check in with your time wasting and explore some tips on how to minimise the fluff!

Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you!

LINKS

• Read ‘Stuck on hold? Average person loses 26 days each year to wasted time’ from Study Finds.org
• Read ‘Five Unexpected Ways You’re Wasting Your Time (And What To Do About It)’ from Forbes.com

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

Let’s talk about workplace drama. It can be REALLY fun to get involved but there’s growing research that it’s terrible for morale and productivity. We’re gunna take you through some tips from Quint Studer, author of The Busy Leader’s Handbook, on how to avoid getting sucked in

LINKS 

• Read 'The Busy Leader’s Handbook: How to lead people and places that thrive' by Quint Studer
• Read ‘10 Tactics to Manage Workplace Drama’ Bud To Boss
• Read ‘How to Avoid Office Drama at Work’ The Muse’

Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you!

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

If you’re someone who complains you never have enough time, then Microbursts of Activity could change your life.

Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you!

LINKS

• Read ‘Ultimate guide to purposeful productivity’ from Fast Company
• Listen Sass and Something from our writer Amy Molloy
• Follow @sassandsomething on Instagram

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

We’ve got a mindfulness tip to get clear on your week and help you to live in the moment.  Have you heard of "mashing"? In mindfulness, "mashing" is another word for multi-tasking. Using advice from Jacqui Lewis (founder of The Broad Place) we're going to teach you how to un-mash little parts of your life and help you feel more in control. 

Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! 

LINKS 

• Read ‘The 14 Day Mind Cleanse, Your step-by-step detox for more clarity, focus and joy’ by Jacqui Lewis  
• Follow @thebroadplace on Instagram  
• Listen Sass and Something from our writer Amy Molloy 

• Follow @sassandsomething on Instagram  

CREDITS  
Host: Casey Donovan @caseydonovan88  
Writer: Amy Molloy @amymolloy  
Executive Producer: Elise Cooper  
Editor: Adrian Walton  

Listen to more great podcasts at novapodcasts.com.au      

See omnystudio.com/listener for privacy information.

If you’re someone who feels anxiety in their body, you’ll know the physical side effects can frightening. Instead of getting caught up in the panic we want you to try this tip to trick yourself out of the cycle – getting your heart racing for a real, physical reason!

LINKS 

• Follow @thespace_podcast on Instagram   
• Watch @thespace_podcast on TikTok  
• Follow @novapodcastsofficial on Instagram  

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

While your circadian rhythm can change your chronotype exists on a more permanent basis. Chronobiology is the study of how living peeps adapt to solar and lunar cycles and different people will have an urge to sleep at different times. Basically and if you love a lie in you’re not lazy, it’s your chronotype. We’re going to teach you how to use your chronotype and help yourself out!

LINKS 

• Read ‘Chronotypes: Definition, Types, & Effect on Sleep’ from The Sleep Foundation
• Follow @thespace_podcast on Instagram   
• Watch @thespace_podcast on TikTok  
• Follow @novapodcastsofficial on Instagram  

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

Have you heard of the power of "get to"? It’s a simple idea but can be super effective. Basically, if there’s something you don’t want to do, you flip your mindset to one of gratitude. Going from “Ugh I really don’t want to go to the gym” to “I get to work out today”. It can feel naff at first but we’ve got some suggestions you really should try once, and see how much it changes your attitude.

LINKS 

• Follow @thespace_podcast on Instagram   
• Watch @thespace_podcast on TikTok  
• Follow @novapodcastsofficial on Instagram  

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

When we feel anxious our eyes tend to narrow, according to psychiatrist and neuroscientist Jud Brewer. It has to do with a thing called somatic memory – when your body mimics emotions. So when you’re feeling closed off, your vision can close off. It’s the same reason we hunch when we’re defensive. The good news is you can reverse engineer it, and we’re going to explore how.

LINKS

• Follow @dr.jud on Instagram 
• Read ‘A Neuroscientist on How Widening Your Gaze Can Help Anxiety’ from Mind Body Green
• Follow @thespace_podcast on Instagram
• Watch @thespace_podcast on TikTok
• Follow @novapodcastsofficial on Instagram

CREDITS
Host: Casey Donovan @caseydonovan88
Writer: Amy Molloy @amymolloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

Listen to more great podcasts at novapodcasts.com.au 

See omnystudio.com/listener for privacy information.

Stressing out about waking up during the night can actually cause us to sleep less. According to experts it’s completely normal to wake up during the middle of the night, even more than once. We’re going to teach you how to reframe how you see your night-time waking.

LINKS

• Read ‘Waking Up During The Night? A Sleep Expert On What To Do’ from Mind Body Green.com
• Follow @thespace_podcast on Instagram  
• Watch @thespace_podcast on TikTok 
• Follow @novapodcastsofficial on Instagram 

CREDITS
Host: Casey Donovan @caseydonovan88
Writer: Amy Molloy @amymolloy
Executive Producer: Elise Cooper  
Editor: Adrian Walton

Listen to more great podcasts at novapodcasts.com.au  

See omnystudio.com/listener for privacy information.

We want to teach you how to feel as stoked as a surfer without getting up pre dawn.

LINKS

• Check our Erika Drolet of The Salty Club https://thesalty.club/.
• Follow @thespace_podcast on Instagram  
• Watch @thespace_podcast on TikTok 
• Follow @novapodcastsofficial on Instagram 

CREDITS  
Host: Casey Donovan @caseydonovan88
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper
Editor: Adrian Walton

Listen to more great podcasts at novapodcasts.com.au  

See omnystudio.com/listener for privacy information.

We all know our gadgets can affect our sleep if we don’t have boundaries. There’s a tonne of research showing it’s a bad idea to sleep with your smartphone by your bed. But we still won’t banish your devices from our bedrooms. So let’s be realistic. We’ve got some dead easy tips to stop any nocturnal notifications from fucking with your sleep. 

LINKS

• Read ‘1 in 3 People Check Smartphones at Night: Deloitte Study’ Rob Price for Insider.com 
• Listen to the episode ‘Ease Your Night-Time Loneliness’ from us! 
• Follow @thespace_podcast on Instagram   
• Watch @thespace_podcast on TikTok  
• Follow @novapodcastsofficial on Instagram 

CREDITS
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

Habit stacking is where you attach a new habit to an old one. A habit we could all benefit from is boosting our gratitude. The problem is gratitude practices can feel like a chooore – and then you won’t do it. We’ve got a dead simple trick for squeezing some gratitude into your day, and you can do it when you brush your teeth!

LINKS

• ‘Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones’ from James Clear

• Follow @thespace_podcast on Instagram  
• Watch @thespace_podcast on TikTok 
• Follow @novapodcastsofficial on Instagram 

CREDITS
Host: Casey Donovan @caseydonovan88
Writer: Amy Molloy @amymolloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

Listen to more great podcasts at novapodcasts.com.au  

See omnystudio.com/listener for privacy information.

Should you really change your hair in a crisis? For those of us who’ve hacked a fringe after a breakup the answer seems simple: DON’T DO IT. But there are benefits to a style change when you’re going through life shifts. With tips from psychotherapist Rebecca Newman let’s explore how to choose whether to make that big hair move.

LINKS

• ‘We asked a psychologist and hairdresser why haircuts are so emotional’ Sara Radin for Dazed - Beauty.
• ‘5 Tips for Better Decision Making: When to use slow cognition vs fast intuition to make a decision' Jeremy Nicholson PhD for Psychology Today.
• Follow @thespace_podcast on Instagram.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

Ok this could sound kooky but are you scared of happiness? How much do you relate to this statement “When things are going my way I have a heavy feeling in my gut that shit’s going to hit the fan’…? See what we mean? It’s hard to relax when things are going your way because we’re secretly preparing for the worst. We’ve got some tips to help you overcome that niggling ick feeling and let yourself fecking enjoy your wins damnit!

LINKS

• ‘Fear of Happiness Scale’ (2016).
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

Happy first Sunday of 2022 lovelies. If you find some shitty emotions bubbling up today, we've got tips for you (and some of those involve stepping away from the online shopping sales!).

LINKS

• ‘Depressed Women Shop & Spend More’ - Marketing Charts.
• ‘Buying Time, Not Stuff, Might Make You Happier’ Shots – Health News : NPR.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

We are truly RUBBISH at multi-tasking. American Neuroscientist Dr Caroline Leaf even calls it Milkshake Thinking – where rapid and incomplete thoughts make a milkshake of our brain cells. It doesn’t take a genius to figure out that that’s pretty much the OPPOSITE of mindfulness. So let’s try something different.

LINKS

• ‘Why Multitasking Is Bad For Your Brain, From A Neuroscientist’ Caroline Leaf.
• Listen to ‘How to reduce the damage of multi-tasking’ from The Space.
• Listen to ‘Coping with tasks you don’t want to do’ from The Space.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

The average person spends 28 per cent of the work day reading and replying to emails. And that can be damn overwhelming. Email anxiety is very real! So we're going to teach you a mindful approach to emailing to take some of the "OMG THEY USED A FULL STOP THEY MUST HATE ME" out of your work emails.

LINKS

• 'How to Spend Way Less Time on Email Every Day' by Matt Plummer for Harvard Business Review.
• 'The social economy: Unlocking value and productivity through social technologies' McKinsey & Company.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

Workers have been putting off taking annual leave during the pandemic. The thing is, lockdown leave is important. Even MORE important than usual. So, how can we convince OURSELVES to take time off, and not see it as a waste. We’re going to teach you how to put some space between your work life and yourself, with ideas from psychiatrist Liz Scott.

LINKS

• ‘Lockdown leave: why you should still take a holiday even if you can’t go anywhere | Health’ Natasha May for The Guardian.
• Associate Professor Elizabeth Scott.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

As a society we're becoming more comfortable with talking about our mental health. We're learning that we don't have to just say "we're fine" when we’re not. Social media is full of people saying: Actually, I'm not THAT great. So, how can you write about your mental health… without freaking out?

LINKS

• Amy Molloy’s ‘How to write about your mental health’ post on her Instagram @amy_molloy.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

For more great podcasts head to novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

Around 10% of Australian employees admit to being bullied at work. But then there's the grey area of people who aren't quite bullying you but can still affect your emotions negatively. We're going to explore work place bitchiness with some advice from psychologist Meredith Fuller, author of the book Working With Bitches.

Links

• 'Working with Bitches' by Meredith Fuller - https://meredithfuller.com.au/.
• 'It’s time to end Australia’s culture of workplace bullying' by Dan Lander for the University of South Australia - https://bit.ly/3D1gyyB.
• Follow The Space on Instagram @thespace_podcast and https://bit.ly/thespace_instagram.
• Follow Nova Podcasts on Instagram @novapodcastsofficial and https://bit.ly/novapodcasts_instagram.

Credits
Host: Casey Donovan @caseydonovan88 - https://bit.ly/caseydonovan88_instagram.
Writer: Amy Molloy @amymolloy - https://bit.ly/amymolloy_instagram.
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.