Author: rob.odonohue

Hand Dryer Meditations

Getting into the ‘now’ with a vooom or whoosh!

Yes, that is a picture of a hand dryer! And over the last year or so, I’ve discovered that they have an unintentional secondary purpose.

I’m still not sure exactly how to spell out the sound they make. Some might say ‘vooom’, or maybe more like ‘whoosh’. They all don’t sound the same for sure. I conducted research and they run at different decibel levels so that’s probably why. But, for me at least, they all have the same additional benefit, regardless their brand or the key (okay more like noise) at which they produce air. They have become a really useful meditation trigger for me, helping to get off autopilot and return back into the present moment! Before you pass judgment (mindfulness is all about being non-judgemental by the way) and think I’m crazy, please let me explain!

Ok, so you might have managed to carve out ten to fifteen minutes in the morning to sit, breathe and be mindful using some form of meditation that works for you (if not, have a read here as it might give you some pointers on techniques to start with). You’re finally making progress and developing a daily meditation practice. Well done! You’re off to a great start each day and that’s the basis for the habit to develop.

However, finding the time during the day to have micro-meditation bursts is something you can’t seem to incorporate. One of the most common complaints I hear from those new to meditation, and even those more advanced, is that they would do it more regularly but they forget! Or that they can’t find a suitable place or time to do it during their busy day.

I would meditate more often but I keep forgetting to!

One of the challenges I find, and others I’ve talked to, is how to remember to meditate or take a few minutes, or even seconds, out of your day on a regular basis, to be more present. It’s definitely not easy to get into this habit, especially when we’re racing around, constantly distracted, jam-packed with meetings, appointments, and always doing, doing, doing! I get it, 100%. For me, this was the next hurdle I had to overcome in my own developing meditation practice.

During some Mindfulness training I attended a couple of years back, the presenter talked about this challenge and gave some very practical examples that stuck with me (thanks, Grattan Donnelly). Hearing a text message ‘buzz the phone, the sound of a crow ‘caw, or the sound of a car horn ‘beep, were just three he shared as possible triggers that anyone could use to bring about a momentary pause in what you’re doing and just be for a few seconds. This resonated with me. It was something I was experiencing at the time. I kept forgetting to take a few seconds out during the day. Yet there are countless opportunities all around that could act as triggers. All it needed was a little bit of awareness to realize it, and some guidance.

So, in the weeks that followed, I made a very conscious effort to identify some triggers that might work for me. Which ones would make me STOP, get out of my own head for a few seconds or minutes every day, and just BE. I started to experiment. After some trial and error, I found one that has stuck.

I was in the office, running from one meeting to another, and looking to squeeze in a toilet break. I was consciously taking a few breaths while washing my hands (which can be another powerful trigger) and then placed them under the hand dryer. Then boom! It hit me full on. The instant whoosh/voom (I’m open to a better word here – please advise) struck me. By concentrating on the noise for those few seconds, I was right back into the now, I had stopped thinking and was just focused on the there and then! It was pretty instant and one I hadn’t identified as a trigger during the experimentations over the previous few weeks while seeking out test triggers.

During a typical day at work, in between meetings, or whenever nature requires it, I’d walk to the restroom. It’s funny, as most of the time, on the walk to there, I’d be still processing the last call, meeting or conversation I had and would do this stroll mostly on auto-pilot. But, as soon as I put my hands in/under the dryer (depending on the design), and the unmistakable sound kicks in, I’d be back in the room. Since identifying this as a trigger, it’s become more and more powerful as the months passed. Much like other types of meditation practice you do, or any practices you do for that matter, the more you do it and more you connect with it, the stronger it becomes.

Much like other types of meditation practice you do, or any practices you do for that matter, the more you do it and more you connect with it, the stronger it becomes.

The common hand dryer has become my trigger. One that works for me. Who would have thought that a Dyson Airblade, a xlerator, or a World Series A Grade would have been such a multipurpose and zen-like device? (FYI – I am not sponsored or affiliated to any of the aforementioned devices but I’m open to offers if any of their representatives would like to get in touch – email address below) It’s working for me numerous times during the day. It’s just an example of one of the many possible triggers that are around you that could be useful as you develop your own micro-meditation practice each day.

Over to you!

I’d love to hear what your own triggers are? Or if you haven’t already identified one, I hope this gives you some ideas as to what they could be! Make a conscious effort to identify a trigger and stick with it for a few weeks. It will become a habit and could be a great benefit to you during the busy day.

I really enjoy writing these pieces and sharing them in the hope that others read, enjoy and even get some tangible benefit from them. I absolutely encourage feedback, comments, and additional ideas or suggestions to add to what I said. I have developed a thick skin so don’t be shy.

Thanks for reading,


About the Author:

Rob is a qualified Executive Coach and has been Mentoring and Coaching over the last decade in various roles held during his career. In 2017, Rob launched the Rob of the Green Platform which hosts the 1% Better Podcast. Rob currently is a director of strategy and business operations with Dell IT in Cork, Ireland. Rob also publishes articles on productivity, goal setting, meditation, and other topics.

Connect in with Rob on the socials or via email on:

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Consider the two options below for a goal I’ve set for myself in 2018.

A) No Alcohol for the entire year of 2018


B) Make each day count & Wake-up fresh in 2018, free of alcohol and hangovers!

I’ll leave that sit there for a bit and return to it later.

So, it’s that wonderful time of the year again. Time to lock in on 2018 goals! In truth, I’ve been in brainstorming & planning mode for a while. Now it’s a matter of breaking them into categories and critically looking at which of them are really worth doing, which align to my core values, ensure they will be of benefit to myself and others and, lastly, which are challenging enough to take on!

This was the first year in which I was quite public about some of my personal and professional goals. The subject cropped up a good bit in the weekly podcast. I’ve also posted some articles in the last few months that touched on goals I set for myself in 2017. This was by design in lots of ways as I definitely believe that, by putting them out into the public domain, my own levels of accountability to them has increased, in a good way for sure.

Looking back at the 2017 goal list, I’ve completed almost all of the big goals. Buying a house, releasing 50 podcasts (originally the goal was 30), completing a diploma in executive coaching, spending 100+ hours in coaching sessions, sticking to a pretty strict fitness programme, forcing myself to get up at 6 am on weekdays and meditating every day have all been mostly nailed during the year. One final goal was to spend a week away around the turn of the New Year. This has been one I’ve failed on for the last few years but managed to make it happen this time around (I’m writing this from Sunny Gran Canaria – sorry!). Overall, I’d rate the year from a goal perspective at around 8/10.

Why only 8/10?

Well, two reasons. I don’t think it’s possible to get a 10/10. It would indicate perfection and that’s not a thing in my view. I’ve taken the perspective in recent years that striving for excellence works better. It keeps things moving forward, focuses more on the journey, with less pressure and more enjoyment. The other reason I’m around the 8 mark? Due to multiple failings on a goal I set out last December, one I blogged about intermittently during the year, appropriately called 12 challenges in 12 months! Bit of a mouthful but pretty self-explanatory. I endeavored to either stop, start or increase a specific habit or activity each month of 2017. The first of which was a Dry January with a total alcohol-free month as the goal. This started the challenge off with a tough one considering I probably had not gone a full month without at least one beer since the age of 18(ish). That said, it was the month that I was most successful. Surprising even myself.  Februarys challenge; to resist reading work email on my phone/in the office before 10 am daily. The hoped benefit here was to instead focus on productive deep work prior to getting caught up in the email time warp the usually began from around 8 am. I didn’t think this would be harder than the drink ban! It started well but fell off a little towards the end, however it did start me on a path to where I now don’t have work email on my phone at all – that’s a big achievement and has had a very positive impact on my productivity in the mornings. Some of the other months were quite successful (one was to go with my intuition more for decision making – I bought a house this month) but others I failed miserably at (some bulging disc issues so running 5km every day for one month didn’t happen & I didn’t swim 20 times another month to name just two). Overall, the challenge was an experiment but one I really learned from.

Ok, so now on to 2018 goals and back to the options I posed at the outset. As a reminder, these were:

A) No Alcohol for the full year of 2018


B) Make each day count & Wake-up fresh in 2018, free of alcohol and hangovers!

You might be thinking neither sound good with 365 days without even a glass of wine. But if you had to go for one, I’m hoping you’d opt for B! Can you explain why? Did B feel better than A?

Both goals you could consider SMART, referring here to the goal setting methodology where the goal you set is specific, measurable, achievable, realistic and time-bound (it’s probably not smart, however – time will tell there). Up to a few weeks back, I probably wouldn’t have thought of wording an option B.

What is different between A & B is not just how they’re worded, but how they make me feel. Option A is very much a restrictive goal. Uninspiring, sounds very tough and can be termed as, what is referred to in the book Switch, a

”Black & White Goal” – Heath & Heath.

It’s very much all or nothing and doesn’t really connect in with much emotion. It’s not one to get excited about and that makes this one all the harder to get motivated by.

With Option B, however, I’ve tried to look at it a bit differently. I’ve asked myself what goodness will come out of doing this. What is the Why? What could make this more exciting? The overriding feeling that is driving me to achieve this goal is joy and satisfaction. Not to have any wasted Sunday mornings/afternoons that invariably follow on from a night out where a few too many IPA’s have been consumed. Another advantage of doing it would be the increased productivity that comes with a clear head. Again, taking great inspiration from the book Switch, I needed more than just a SMART goal.

‘SMART goals presume emotion, they don’t generate it’ – Heath & Heath.

The goal needs to connect on a more emotional level and make it one that is full of feeling and hits me in the stomach. This was something I wouldn’t have naturally thought of in the past when setting goals. I probably have always made them pretty clear and time-bound but, looking back, lacking in inspiration, maybe slightly boring and not so clear on the value or benefit. They were SMART but lacking some feeling. For a year without a beer, I definitely needed to get clear on the emotional win.

So #DRY18 (not sure if that hashtag will take off but feel free to use it) is my BHAGfor 2018. Thankfully I’m sharing it with a good friend (hang in there Richie, we’ll get through this) so I’m not doing it alone! It’s a lofty goal and maybe, being Irish and fond of the occasional night out, the antithesis of smart! But with it worded as Make each day count & Wake-up fresh in 2018, free of alcohol and hangovers, it sounds more appealing. It still sounds difficult and I know it’s going to be a challenge but I’m up for it. Serendipity had a role to play here too as if I hadn’t read the book Switch in the last couple of weeks (it had been on my to-read shelf in the office for the last 6 months), I wouldn’t have had the foresight to make the goal emotionally charged. That gives me further incentive to achieve it. The goal gods are smiling on me!

Some of the other goals on the radar for 2018 that I’ll state publicly include the 12 challenges in 12 months again. First up in January is a 5km every day! February, I’m aiming to learn to swim ‘properly’ and feel comfortable doing it (just purchased the total immersion book & DVD so going all in with this). No cell phone between 10 pm & 7 am, getting up at 5:30 am and giving Bikram Yoga a go are just a few others that are lining up to make the monthly cut. Other goals that are more point-in-time include completing a Masters in Q3/4 2018, a 10-day silent meditation retreat, running the New York Marathon in November (fingers crossed with the lottery), complete Season Two of the 1% Better podcast (that will include some live podcasts with an audience) and a few more besides. Sure, sharing these out are scary and exciting. Less scary than this time last year, however. That’s progress and knowing I might have a few folks reading this over the coming weeks really makes them more real.

How are your goals worded for the year? Are they SMART and in Black & White? Or in brilliant emotionally fuelled Technicolour? If you’re putting the final touches on your own 2018 goals, take a closer look at them to see if they’re SMART and are hitting you in the gut, bursting with feeling and emotion. It might be the difference between achieving them or not!

IMPORTANT NOTE: If you’re reading this a few days or weeks into 2018, it’s still not too late to set yourself goals for the month/year. Don’t use that excuse. It’s never too late. I’ll be updating on progress over the course of 2018 as the months pass by.

As always, please leave feedback, comments and even share some of your own goals for 2018 here. I’m also looking for more #Dry18 Buddies so feel free to reach out or coax a friend to buddy up with you! 

Email me –

About Rob:

Rob currently is a director of strategy and business operations with Dell IT in Cork, Ireland. Rob is a qualified Executive Coach and has been Mentoring and Coaching over the last decade in various roles held during his career. In 2017, Rob launched the Rob of the Green Platform which hosts the 1% Better Podcast. Rob also publishes articles on productivity, goal setting, meditation, and a host of other topics and areas of interest. Lots more to come in 2018.

Two of my core values and passions are continual learning & ongoing wellness (mind & body). When engrossed in interesting mind nourishing content, I feel alive, excited, energised and dare I say more confident as it feels great to be learning. Traditionally, this has been via books, TV documentaries or, in more recent times, a magical Ted Talk I may have watched online or heard on the Ted Radio Hour show.

With exercise and wellness, it’s very similar. For most of my life, apart from a few years during University and in my Twenties when way too much alcohol was being consumed, I’ve always been pretty active. Either in team sports or individually, keeping fit has been essential to my contentment. To be honest, a lot more than I probably realised. I definitely wasn’t aware, when younger, just how much of a positive impact some vigorous exercise had on my mood. It probably wasn’t until I took up long distance running in my early thirties that I could see the direct connection between running and a happier me.

The No Choice diet!

Around my 35th birthday, I had a bit of a wake-up call. I was diagnosed with Type 1 Diabetes. Type 1 diabetes is an autoimmune disease in which the pancreas can’t make insulin because the immune system attacks it and destroys the cells that produce insulin. So, I had to start taking insulin injections daily to control blood sugar levels. My passion for all things wellness became all the more important. Trying to look for the positives out of the situation, I consider Diabetes as best diet I could ever have gone on (I’m joking but it’s kinda true). A diet that I don’t really have an option but to follow. There is a certain freedom when choice is removed. As exercise and being active has a positive impact on Blood Sugar maintenance, I now have the perfect excuse, not that I needed it, to be active on a daily basis.

Up to this point, my exercise and learning passions were pretty much always independently pursued. I never could get the knack of reading a book on a treadmill! But that all changed for me a few years ago, when I discovered Podcasts. Things just got a lot better! More than 1% for sure.

Back around late 2012, I was like many of the people (guests included) that I’ve talked to over the last year. The podcast concept was not fully understood. ‘Isn’t that just Radio?’ I remember thinking. I decided to do a bit of digging into what these podcasts were all about. I’m not sure if someone had recommended one to me or if the curiosity got the better of me, but I downloaded the Apple Podcast App (since then it has become a pre-installed app on the iPhone). By luck, not design, I stumbled across a podcast called ‘Stuff You Should Know’. It had me at hello. I vividly remember listening to an episode while out for a 5km run, and I was hooked. Not just by this episode (I recall it was about the Berlin Wall). It was more about the possibilities that I had available to me. I had the opportunity to learning on the run, literally. I quickly realized that I had a mobile university in my ears and it was, for the most part, free!

Over the following months, and years, I embarked on a podcasting journey of discovery, listening to a broad range of amazing shows. It’s impossible for me to call them all out but two that I keep going back to are ‘the Tim Ferriss Show’ and Sam Harris ‘Waking up’. Both very different but hugely enriching for me over the last couple of years. I can say that they’ve changed my life in a positive way. I’m sure of it.

Overcoming the Imposter Syndrome
Fast forward to late 2016. As I continued to enjoy these shows, I was still struck by how many of my friends and people I’d talk with were unaware of the value that podcasts could bring. These folks are missing out! So, with some blind optimism, I started to investigate what I needed to do to create one myself. Switching roles from consumer to producer. With the bold simple vision of creating a podcast that could help others learn, improve, grow thought the stories of others. This was my fledgling idea and was enough to get me started!

While this was a very exciting time, figuring out everything and anything I needed to do to pull this off, it was also a period where I felt paralyzed with fear. I remember (and still hear it regularly but much less) the negative self-talk raging. The questions coming up were something like ‘who do you think you are to create a podcast?’, ‘you’re a nobody?’, ‘what do you have to say to share?’, and ‘who’s going to listen to you?’ to name just a few! I’m probably keeping the language extra clean here. My inner gremlin has a colourful turn of phrase.

I’ve since learned that this is commonly known as ‘the Imposter syndrome!’ Well, ironically enough, thanks to the power & insights I gleaned from listening to podcasts that talked about this condition, I pushed through, felt the fear and did it anyway.

Right & Left Brain in action

Over the months that followed, I got it done. Firstly, I spent a lot of time getting clear on my Why. This took a lot of right brain work, getting clear on my purpose, vision and mission. The work I had done on myself over the last few years, along with the learnings taken from the executive coaching diploma, all helped very much. That’s when the 1% Better idea became clear. Going back to my point above, I wanted to give something back and help others improve though the podcast. My aim was, and is, to create a show where every episode has the best content I can put together that consistently provides listeners with insights, tools, and tips to help them get a little bit better. I’m a poor man’s Tim Ferriss if you will, with slightly more hair. (Tim, if you’re reading this, I hope your stoic view of the world will see this as a joke!)

With the why clear, I then focused on the How and the What. I put a detailed plan together. My background is in project management. This helped hugely. Setting a BHAG (Big Hairy Audacious Goal) can be the easy part. Implementing it is what normally gets in the way. Setting the launch date was key! Telling others about it held me accountable to myself! I recall, as the project gained momentum, and I started to record my first interviews, my confidence grew. I was learning so much. About production, editing, interviewing, and most importantly, myself.

Then in early March 2017, one week ahead of scheduled, after many long hours, definitely lots of sweat, a few tears, (can’t recall if there was any blood spilt other than pricking my finger to check glucose levels) and definitely learning to overcome the embarrassment of the sound of your own voice, I launched my first set of shows. It was out in the public domain. It felt good. Another syndrome, that my boss at work liked to call ‘perfection being the enemy of good enough’ was there during this time too. But the momentum was too strong and the date was set so it was time to go-live. Waiting for it to be perfect was not an option.

Road to 50!
Back at the start of 2017, I wrote down about ten goals I had for the Podcast in the year. I literally did this in about ten minutes and was just randomly throwing out what was coming into my head (although subconsciously they were probably well formed). Now, as I’m writing this, I have forty-eight episodes released and I’m putting final edits to the last couple of Season One. My original goal for the show was to do thirty in 2017. So, I’ve exceeded that. To be honest, I’ve exceeded nearly all of them! All the ones that mattered for sure.

The journey had lead me to conversations with World Champions, World Record Holders, Magicians, Entrepreneurs, a Clairaudient (look it up), a Social Media Strategist, and I’ve just released a great new episode with one of Ireland’s best-known Chef’s (thanks, Neven). That’s just to call out a few. I have over one hundred hours content released and learned so much about topics such as Business, Start-ups, Meditation, Mindfulness, Developing Habits, Morning Routines and even people’s earliest memories. It’s been an awesome experience.

Lessons Learned & Success
I’ll wrap up this piece by sharing a few takeaways that might be of value to you. Something to ponder over or maybe even take some inspiration from if you’re facing some similar challenges or are being held back from trying something new.

I started out this podcast voyage with a few personal goals in mind. Give something back to the podcast world that has helped me learn & keep fit over the last few years. By devouring hours of podcast content, I believe I have developed new habits and practices that have made me more confident and more willing to push through fears and set BHAGs for myself. I’ve confronted the imposter syndrome head on by putting the content out there. What once was a loud voice inside my head, is now hardly audible at all. All this shows that if you set the goal, work out a plan to get there, be resilient and stick the course, you can achieve it. Whatever IT is. It’s a simple enough message to write, much harder to execute. But it can be done.

In my performance coaching work, one of the tools I find the simplest yet more powerful is the Action Learning Cycle. Taking Action to set up my own show has continued that Learning cycle for myself and moved things to the next level. In parallel, I’ve made connections with people I would never have otherwise. I’ve also been able to share these stories with thousands of others across the globe, received emails from folks that have benefited from hearing the struggles and victories of others. And maybe in some ways they have become that 1% better as a result.

In one of the episodes, a guest turned the success question I ask back on me. What is success for me? I didn’t have to think too much. In that moment, the conversation I was having with the guest was success. I was taking action and learning simultaneously. It was aligned to my own why, how and what.

Looking ahead
Once season one ends, and I take some time out to do my own proper reflecting, I’ll post more on the themes and patterns that emerged from interviews with guests. But for now, I hope you enjoyed this read. If you haven’t listened to an episode of the show yet, I’d love to have you as a subscriber or casual listener. Check out the links below to the show, the newsletter, and other useful ways to connect. Feedback on this and the show overall is not only welcome but highly encouraged. I’d love to hear from you.

Rob O’Donohue AKA Rob of the Green

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Productivity Boosters: 11 of the things that help me get more done!

The last 12 months of my life have been pretty full-on. From completing a Diploma in Executive Coaching, to building up nearly 100 hours in 1–1 Coaching Sessions, starting a new role in the day job, and Creating, Producing and Hosting 50 shows of a Podcast in my ‘spare’ time. I’ve even started to get a bit more frequent with article writing (hence you’re reading this). As I put this piece together, I found myself looking at my whiteboard where I have my key 2017 goals listed out and see that I have just one left to complete, which will get done before 31st December! It’s been a busy but amazingly productive year.
From time to time, in interactions with Friends or Colleagues, I’ve been asked ‘how do I get so much done?’. My usual reply is that I’m not married nor have I kids. My ‘baby’ for 2017 has been the podcast, with a lot of other personal stuff, going on hold.

But there was something in this question that made me reflect on what are the key practices or methods that I use to get stuff done. Over a period of a few weeks, I took some time to brain dump a list of these on the whiteboard. Then reflect on the ones I think make the most impact. I recently released a podcast about the top 11 (EP42 here). I promised that I’d put out a written version too with some links and examples for those that might not have heard the episode or forgot to write the key ones down when listening.

Before diving into the 11 tips, a little on Discipline and Habits. Across the 40+ podcast guests I’ve recorded with, productivity comes up a lot. I’ve learned a lot from the answers. It re-enforced some things for me; a Productivity Hack isn’t real, with a shortcut to success being somewhat mythical. For you to win at increasing your productivity, you need discipline. This is needed for all of the tips below. By applying discipline regularly, you’ll end up creating good habits. Discipline itself could be considered a Habit.

So here it is! My only ask in return for sharing is that you let me know which you like, dislike and if there are others you practice that make a big difference for your own productivity! Get a pen and paper out and let’s go!

1. Set SMART Goals.

Setting a clear target is key. If you haven’t heard of SMART as an approach before, great. As you’ll really find it useful. If you have, be sure to keep using it. SMART stands for Specific, Measurable, Achievable, Realistic and Time-bound! Let’s use an example. I aimed to release four episodes of my podcast on the launch weekend of 10th March 2017. This was SMART in the following way:
a. Specific — The Podcast Launch
b. Measurable — Four episodes
c. Achievable — I was in control of this (mostly)
d. Realistic — It seemed realistic as I was setting this about three months in advance
e. Time-bound — March 10th 2017 was the date
My habit of goal setting started out way before I become a Project Manager. We all set goals, yet probably not aware of it all the time. I recall that I started setting yearly goals one Christmas in the early 2000s. I was bored out of my mind and decided to set a few big goals for the year ahead. They say creativity can arise out of boredom. That was the case and that time of year to reflect back and look forward. Write them down!

2. Make a Plan

Now you have the goal. The easy part is done. It’s the ‘how’ you get there is the challenging part. This is all about breaking it down into tasks and creating a timeline to do it. For me, this is where the Project Management background helped. It’s using some common sense, plotting out all the steps to get there, putting a level of effort/time on each one, which needs to happen first, dependencies, and lining it all up. Keep it simple. You’re already doing it in lots of ways in everyday life without consciously seeing it as project management. If you have run a marathon, completed a degree or diploma, or built a house, it’s highly likely you’ve planned it out. You can use this planning approach for anything. The goal can be daunting, but break it down. Mini-goals along the way. I’d highly recommend doing some form of Project Management training. These are great life skills to have.
Quick note here. You might have set a goal but when you do the planning, the A, R, or T in the SMART might seem unlikely. That’s ok. Revisit the goal and adjust the date, or aim to still hit the same date with less of the measures (e.g. Podcast launch with two episodes instead of four).
Tools you can use? So many to recommend. Microsoft Excel can be used for building a timeline. An online tool like comes highly recommended too. For business, MS Project is good. Test ones out with free trials. If you’re really interested in the Project Management world, email me directly and I’d be happy to discuss other training options.


The ROI in Meditation is big…if you stick with it!
Since you’ve started reading this article, you’ve probably already looked at your phone at least once and checked your email. And that’s just in the last five minutes. Meditation and Mindfulness can help with that as your focus and concentration will improve. For those that know me or have heard some of the podcast episodes, you’ll know I’m a big advocate of mindfulness. I started properly practicing about two years ago and I’m seeing improvements and benefits in so many ways since then. It takes patience, practice, and testing out what works for you through experimentation. And even with all that, it still might need more digging until it starts to feel like change is happening. What I have found is that others will notice a change in you before you do. Subtle differences. You need to commit to the practice for five-to-six weeks. Commit to it. There is a big Return on Investment. Taking the time to meditate, can calm the mind, give you greater focus and allow you to get more done! There is a great quote, an old Zen Saying that says ‘you should sit in meditation twenty minutes every day unless you’re too busy, then you should sit for an hour!’.
I have a piece I published on the blog that goes deeper into benefits with some useful links to books and guided meditations online. Again, feel free to email if you want to get more specifics. No bad can come out of giving yourself just some time to BE!

4. Deep Work Experimentation

About this time last year, I read a great book called Deep Work by Cal Newport. In it, he talks about Four different time chunks that work well to get real work done. These range from locking yourself away from the world for weeks or months, to four-hour blocks, to shorter stints like thirty minutes. Earlier this year, I was writing a number of assignments. So, I experimented. I found that the four-hour blocks of time worked great for me. It usually took me fifteen minutes to get sucked into the work. Then, I’d find a flow state for a period. Knowing I had this solid block of time squared away was great and allowed me to really focus.
For the more tactical work, that I deal with day-to-day in my work, I use the fifteen to thirty-minute blocks. I’ll touch more on an approach for this further down. Finding out which chunk works best for you by testing it out is the key! And, the improved concentration of number three above helps.

5. Lists, Lists, Everywhere!

I know, you’re awestruck again with this ground-breaking tip! But lists are so powerful for me. Back in 2005 (I remember as I still have the spreadsheet I started out with), I was getting much busier in my work. By becoming a Manager for the first time, my workload increased, and I was finding it hard to keep track of everything. So, I created a rudimentary spreadsheet broken out for the week with a column for each day. I developed a habit, over time, of putting everything that I needed to do in this for that week, or the following week. As the weeks passed, the list structure evolved. I included weekends and broke out tasks into work versus personal. As time went by, and I applied some discipline, it became my system. And it increased my productivity massively.

I continued with the trusty old spreadsheet until about 2015. I had tried a few other tools online but never really found one that was an improvement on what I had. Until I found the tool Trello. This quickly replaced the spreadsheet as it allowed me to track the lists easily on any device. The Usability of it is great. Very simple. What’s great is that when I get an idea or remember something I must do, I just add it to the trello board on the fly and then prioritise it later. This is a huge one for me in enabling me to get more done! To bring my list taking even a little bit further, I recently invested in a dry erase whiteboard that I applied to the wall in my home-office. This is great. I can scribble on the wall when new stuff comes up, wipe it out when done, and just helps to get the stuff out of my head. Decluttering the mind is key and ties into the Meditation point above for sure.

6. The Not To-Do List!

I noticed a few years back that my TDLs (To-Do-Lists) kept getting longer (even more so after finding trello with access on the go). It became overwhelming and it felt like there was always too much to do. I was heaping things on my already full plate. I needed a new way to get clearer on what I needed to stop doing. I’m not certain where I found the idea, I’m definitely not claiming it was my own, but I started to play with moving items from my To-Do to a new list, that I initially called my Stop Doing List. The word ‘Stop’ has a powerful impact. So, I started to comb my lists, spending a few minutes each day (developing the habit) to look at activities that I was doing, or spending time on that were of little or zero value. I used my intuition, a gut check and experience here to help me decide. Now the habit been embedded, I often find myself in the middle of a task or piece of work and realise it wasn’t worth doing, so I stop. A lot of the time, we tend to keep doing the stuff that’s easy or we are comfortable with. It’s hard to stop but you need to have discipline!

7. The Tomato Timer & the Pomodoro Technique

I’ve always liked researching where certain words and phrases originated. When I heard of the Pomodoro Technique, I wanted to know more. The Pomodoro Technique is a time management technique, developed in the 1980s. The Wiki link is in the header above explains all. Using this so simple yet cool approach, I set myself twenty-five minutes to work on a task (PS — I’m using it right now). As I reflect on this one, it brings in a few of my previous tips above. Focus, Deep Work, Time-bound, Specific, Goal focused (albeit micro-goals). It also requires accountability on my side. After the Twenty-five minutes are up, you break for five minutes. And go again.
I’ve been using it more and more. You can download an app for it, or add it to your browser. I’m getting a lot done with this. Be strict with yourself. Stop after twenty-five minutes. You’ll notice your distractions during that time lessen as the practice develops. I love this one.

8. Sweat it out.

I’ve nearly always been semi-addicted to exercise and sport. In whatever form. The days that I don’t exercise are days I feel a bit off, maybe more mentally than physically. Over the last few years, Exercise and Wellness have become even more crucial after I was diagnosed with Type 1 Diabetes in 2012. This was a bit of shell shocker at first. But it has had a positive impact on my wellbeing. From the perspective that I now really have to run, exercise, and keep active to maintain good blood control. For me, it’s a blessing in disguise. Four-to-five times per week, in the gym, out in the fresh air, whatever you can do to get going is all it takes. Besides it being a physical necessity, it’s a productivity one too. I just get more done, have more focus and more energy after getting a sweat on! There is more than enough information out there about Exercise so I’ll keep it to a minimum but it is definitely in my top eleven.

9. The ZEDs!

Ok, so I know this isn’t what you might call a productivity practice. But if you don’t practice sleeping and enough of it, you will not get stuff done. I’m just turned Forty (eek) and in the last few years, I’ve started to value and prioritise sleep almost above all else. If I get too little, I’m ok for a couple of days, but then start getting very edgy, and productivity sinks. I could get away with this in my Twenties and for some of the Thirties. But no longer. If you want to keep high on the output, I’d say for about 90% of us, sleep and the eight hours mark are essential.
Just another interesting learning on sleep I’ve noticed. I keep a journal most days. Normally writing it at night to unload the thoughts rolling around in my skull. I’ve got into the habit of scoring my day out of Ten. Just giving it a gut feel score. I also track the number of hours I sleep each night. It’s interesting to see that the days that score lower correlate with the nights where fewer hours sleep were in line. It’s an interesting observation for me. It might be just coincidence. Test it out for yourself.

10. Circadian Rhythm & Night Owl v Early Bird!

I first heard about the Circadian Rhythm on a podcast a few years back and did some research. It’s a very interesting topic and, for me, it reinforced my lean towards being an Early Bird! Answering this question for me was another big move forward on my getting stuff done continuum. As I said in my podcast on this, up to a couple of years ago, my habit was typically hopping on the couch at around 9pm most evenings after a long day working. I’d flick through the channels, maybe stumble across a Friends re-run and, before realising it, I’m three episodes in, all ones I’ve seen over ten times in the past, and it’s 11pm. It was also around this time that I was trying to get into meditation but couldn’t find the time in the morning. When I managed to get up from slumber, the twenty minutes I had earmarked for mindful breathing had gone! Not only had that nice quiet time I had planned been missed, it meant I was on the back foot for the day and I’d give myself a hard time for not sticking to my plan. Great started to the day, eh? The Busy Mind was only fuelled to be busier. Great start! Sound Familiar.
So, I came up with a two-pronged approach to see if I could beat this. Both very unique! One — go to bed earlier. Two — get up earlier. Both worked great. I sometimes get two+ hours work done before leaving the house (that’s four Pomodoro’s J) and I’m on fire after that.
Find your AM or PM window. And make it your time to do your deep work.
11. Deciding to Decide!
I couldn’t decide whether or not to include this one!! Ha, I tease!
For some, making decisions is easy. For others, it can be painful. It depends on many factors and, I believe, some of that is genetic. But, your approach can be trained to become faster at making the call. If you’re to get more done, learn from mistakes, and grow, then deciding fast can be a game changer.

Taken from the Personality profiler originated by Carl Jung called Insight Discover (check out this free test here), I tend to fall into the Green Zone! A mix of Intuition & Introversion. One that likes to weigh up the options and is slow(er) to make the call. The longer I delay, the harder it gets. It’s true! I can easily think of a number of decisions that I’ve made that I dragged out way too long! But when I commit, I’m all in. So that’s the trade-off. I’m living proof that you can be one personality type by nature, but it can be adjusted with nurture. Through heightened self-awareness, a better understanding of my preferences, and giving myself a deadline, I make the call sooner, with the gut having a big say. I’m right more than I’m wrong and learning faster too.
So that’s my One-to-Eleven! Actually putting the time into writing this, helped me a lot. All of these feel more right for me now than they did when I recorded the podcast on this. That’s reassuring. As I said earlier, I kept this to eleven. I have probably another eleven that I could talk\write about. Since the podcast came out, I’ve heard back from some listeners about ones they use. I love when I get that response. I’d love to hear more so I can include them in a follow-up episode and post. Keep the feedback coming in.
You can hear the podcast or any of my other episodes on
If you like this article, I’d be grateful if you shared it with others as they might get something from it. Especially around this time of year as folks start to plan out goals for the new year!

Thanks so much & have a very productive day!


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A couple of weekends back, I took part in an Adventure Race. It’s one I’ve done a few times over that last couple of years through beautiful parts of Kerry starting and finishing in Killarney and it excellently run by the team at Quest. After having some bulging disc issues earlier this year, it was great to be back out there, albeit a little nervous in fear of an injury setback. One of the most gruelling parts of the race is the cycle through the gap of Dunloe and then onto Moll’s Gap. The road zig-zags seemingly forever and, in many parts, it’s near impossible to keep the forward momentum going. For those that have scaled it, on bike, foot and even car, they’ll know what I’m referring to. It’s tough.

If you’ve ever tackled something similar in your own adventures, either cycling or running up a steep hill/mountain, you might have found yourself looking up to see where the finish point was, or where the incline levelled off, hoping it’s not too far in the distance, and longing for the pain to ease. This was definitely something I’ve done in the past. Thinking that once I got there, the torture I was going through would subside and I’d be able to enjoy the freewheeling downhill on the other side, wind in the face and all that! Unfortunately, by focusing on the peak, and realising that the end is not so close, the pain seemed intensify. The thinking and grasping of the release at the summit only made it worse.

Strangely, this time round, it was different. As I began to move up these inclines, and looked up way into the distance, seeing dot-like bodies slowly moving towards the top, and just about to feel the familiar pain kick it, I stopped myself. In that second, I had a great sense of awareness of what that thinking and grasping would result in. Nothing good. More Pain. Definitely not benefiting me in that moment. In a fleeting instant, it dawned on me that putting my focus on what was ahead, up the winding road, and how tough it would just make me suffer more.

The next thing that happened was very interesting. I had a bit of a realisation. I’m not calling it a moment of enlightenment, as it probably seems pretty obvious now looking back, but at the time it was something new for me. In the next second, it was if my subconscious served up a suggestion. Something deep within emerged, maybe from a something or someone I’d listened to, or read at some point in the last few weeks, about dealing with grasping for an object (in this instance the top of Moll’s Gap). An urge to ‘stay with the now’ came to me (probably in the voice of Eckhart Tolle if I’m being honest). My awareness overrode my thinking. An idea came to mind to count to ten. Follow my breath and count to ten. Reflecting back now, I recall at points in my running days, while out jogging and struggling hard, I’d count to sixty over and over. I think I read it was something Paula Radcliffe did when she was feeling the pain. So, I decided to count out to ten pedals. Five each side. One to Ten. Again, One to Ten. Again, again and again. It had an immediate impact. It brought me right back into the present. Kept me focused. And I felt nothing (almost). The pain was gone, practically. The grasping disappeared. Just focusing on one pedal after the other. Over and over. Up and up. Over the next ten minutes, I overtook many others who had decided to walk up the last few twists and turns to the top. I just kept going and counting. As I was doing it, so much of the reading and listening on meditation, mindfulness, and present moment awareness became so clear and made so much sense. Once I stopped grasping for the future state, and just concentrated on the right now, things became easier and calmer.

As I carefully descended Moll’s Gap back towards Killarney (I crashed on this part last year), I felt that I had just experienced a very practical benefit of meditation and mindfulness. One that came to me when I was in a tough spot. Twelve months ago, I did the same race, the same hills, and didn’t have the presence of mind to try that on the way up the Gap. I was focused on the top. Striving to get there. Not enjoying the journey as much. Focusing on the destination. This time round, it was different. That’s progress.

Since then, I’ve been reflecting on how many other situations in my day to day life have improved or benefited since becoming starting to practice mindfulness and meditation. There have been a lot so I felt the urge to document it and share. All you have to do is Google ‘Benefits of Meditation and Mindfulness’ and you’ll find a plethora of information that detail on the physical and psychological positives. And taking a quick glance at any that come up, I’d have to I agree. Most of it is scientifically proven, so it must be right!

From my personal perspective, since starting a daily practice of mediation, lots of things have improved. I’ve reduced my anxieties levels, I catastrophize less, my self-awareness and self-confidence have improved (no way would I have shared this a couple of years back), and my reaction response to tough and frustrating situations have become much more controlled. Situations like road rage, extreme anger at people not indicating in time or at all, or that feeling you get when you realise you’ve put a door on wrong way on an IKEA wardrobe way too late in the process, these are much easier to deal with! Don’t get me wrong, I still have bad days, I still get worked up, anxious, and sometimes even wonder what am I doing practicing mindfulness when it’s not WORKING. But, I’ve noticed that these days are less and less frequent. When they do occur, or when something annoying or frustrating happens, I don’t get lost in negative thoughts around it to make it worse. I do become aware of it quicker and, I manage to return to a more balanced normal (whatever that is) state much quicker than in the past. I can vividly remember some days, getting up to face the day, knowing that it would involve multiple meetings back to back with high pressure and competing priorities, and I panicked. Or instances when something minor like a throwaway comment would piss me off leading to me ruminate on it for the rest of day, and generally just let things get on top of me. Thankfully, I’m find myself not wasting time or energy on these scenarios as much these days. Much like what happened in that instant on the climb at the weekend, I notice that I become aware of my thought pattern quicker, can see what’s unfolding, and allow time to accept it. I’ve come to learn that the Ego is at play lot here and there is a lot of egoic activities happening when we are experiencing these frustrations. The ego is that part that wants you to react. It’s an area I’m doing a lot of reading on and becoming more aware of (mainly thanks to Eckhart Tolle’s Audiobook, I’m getting there. Check out the book ‘A New Earth’, it’s great). Everything is still a work in progress for sure.

So, I’d like to be clear, if you hadn’t realised it already, I’m far from a guru on this subject. I’m really only scratching the surface on this world. Yet, I’m seeing more and more positive signs. Week by week, I’m sensing progress. I’m getting better at understanding the ego, consciousness, connection to objects and the like.

One other thing I did want to touch on before finishing up. I’ve been talking a lot about this subject over the last year and really enjoying hearing from others on how it’s working (or not) for them. One thing I hear a lot from others when starting to practice mindfulness is the ‘I’m not doing it right’ observation or frustration. I totally get it. I’ve been there and sometimes still find myself wondering if I’m doing it right (by the way, that’s your egoic mind again messing with you… it’s just trying to sabotage your enjoyment). It’s totally normal to have that feeling at the start. When you begin, it’s tough not to get distracted by your thoughts. Your mind is in the habit of thinking (way too much probably) for years and years. You’re not going to slow it down that much after a few five-minute sessions of meditation. In fact, it’s almost impossible to focus on one thing for any length of time. Even for the most seasoned meditators. The fact is you’re not in control of what you think. You might think you are but for the vast majority of time, you’re not. I’m stealing from Eckhart Tolle again here. He compares the mind to the digestive or circulatory systems in your body. Autonomous. It’s working without your help. So, give yourself a break there. If you can notice yourself thinking and wondering off at all, that’s a great first start. Bring things back to your focus point and start again. The more you do it, the more you’ll notice the wandering and the quicker you’ll notice it. Then just bring it back, and back again, and again. And that’s it. Just do it. Don’t expect rapid results. It’s a marathon, not a sprint- or in my case an adventure race.

I’ll to leave you with a few bullets that help me keep this whole mindfulness and meditation practice in perspective:
• Try to have a Daily Meditation Practice – you need to keep building up the strength of your meditation muscle like any other part of your body you’re working. It will tone up!
• Try different approaches (some examples here) but stick with each one for a couple of weeks at least.
• YouTube has endless amounts of free videos you can try – I like Jon Kabat Zinn as a starting point for guided meditation or Vipassana (Breathing) meditations
• Don’t put yourself under too much pressure – just stick with it and things will start happening. Others might notice it in you before you do yourself
• Start small and build up the duration of your practice – 3mins, 5mins, 10mins, etc.
• Reflect on things you notice – improvements, reactions, calmer in situations – start a journal to keep a log of what you notice, progress you’re making, what works and doesn’t!
• Immerse yourself in the topic – read, listen, understand
• You will still have tough days where you feel it’s a waste of time. These days will become less frequent. Keep at the daily practice.
• Commitment – Set yourself a goal of doing it every day for more than two weeks

I know I’ve left out a lot here, even though it’s a lengthly post! Perhaps in a follow-up post, I can dig more into specific areas if there are some questions that come up. I genuinely hope you enjoyed reading it. If you even get one small takeaway from it, that would be great.

I’d love to hear your feedback on the above and if there are other areas of interest you’d like to discuss.

I discuss Meditation and Mindfulness with almost every guest I have on my weekly podcast. Some episodes have it as the main them. Check out list of episodes already released on my site here

Have a great day,

So, I’m one quarter into the 2017 12 challenges in 12 months. So far, I’d give myself a 6/10 (It’s Friday and I’m drinking some wine so I’m feeling generous). I nailed it with 100% score in January. February was the email challenge (not to read work emails till after 10am and get stuff done with that time instead) and was about 75% on that….not reading email before 10am is harder than not drinking. Jaysus. Didn’t think that would be the case but the data doesn’t lie. And as for March, well….that was a bit of a strange month…had aimed to run 5km every day to achieve a much better stage of fitness….but the auld back isn’t what it once was :(. and the disc issues got in the way a wee bit. So, I had to adopt a different challenge. I opted for a bit of a muscle challenge. Putting to good use the Pull-up bar in my bedroom (picture illustrating same). The goal was to start with 5 pull-ups and increase by 5 every day for the month. In hindsight, this was ridiculous and overly optimistic. Doing the math (intentionally left out the s – sounds way better), it would have meant I’d be doing 155 today (it’s 31s March as I write this). I lost my way somewhere around the 10th March. Through a combination of laziness and will power, I just couldn’t keep going. And, having the dodgy back to start with probably didn’t help. Things also stuttered a bit around the time of the official launch of the podcast so maybe that’s another excuse. March was a 30% success. Must try harder!

Licking my wounds, I put my thinking cap on in mid-March to see what I will target for April that would actually have a positive impact on me if I adhered to it. When you start to put out good things into the world and open your awareness up, you start to notice good stuff coming back and that answers can be right in front of you. I’ve really started to see this in the last few months so I allowed the universe tell me what choose. This brought up my two challenges for April.

Share the Love 🙂 (not in that way!!) 

The first is to give gratitude, in a very honest and genuine way, to others. At least one person every day for April. Either an email, a call, a text, whatever. Just with intention and purpose. This one is not unique, nor does it have to be but it works. One of the many magnificently positive takeaways I have gleamed from the coaching diploma over the past six months is that, through a lot of good will and gratitude between the class, I feel better. Getting emails at 7am from a classmate, for helping them out with one thing or another, had a big impact on the day. I want to bring this more into my own behaviour. When you help out another person, the gratitude comes back and it feels great. Not only to receive it but to give it. So, that’s my main target for this month. If you’re reading this, know me personally and haven’t got anything yet, don’t feel left out :)! Instead, maybe give gratitude or say thanks to someone you know and see how it feels!! FYI – I’m not losing it….it’s true!

65% of the time,  Intuition is right, EVERY TIME! 

This one is a big one and is an area of research and interest for me for a while. As I write this, I’m reading a few books on this topic and learning how it all works (The power of intuition – Gary Klein is one that I’d recommend). Again, nothing overtly new with the idea of going with your gut but how often do we do this? How often do we even connect with our gut to see what it’s telling us? What’s really happening here is that our ‘gut’ is made up of our experience over the years and it’s trying to tell us what way to go based on that insight. We’re probably way to up in our heads to notice it. If you really want to know more about the power of our intuition, check out the Iowa Experiment detailed by Malcom Gladwell. It tells you more about the power of our senses.

Anyhew, I’m going all over the place here…what I’m saying is that for April, I’m going to try to and go with the gut a little bit more. Not every decision, every day. That would get me in trouble …big time I’d imagine but with go with it with a minor filter. It’s more to bring my attention out of my head and into my body. To take a second before reacting and sensing what’s going on inside. And if it’s feeling right and strong, then just go with it. See how it goes. I’ll try to keep a log daily to have some sort of measure of success. It’s a fun one.

So that’s April planned. Should be interesting. Love to hear if you found this interesting, or if you’re doing any challenges yourself.

Thanks for reading!


PS – This is not an April Fool! You maybe thinking I am however. Whatever 😉

PPS – More feedback on the podcast please!! They can’t be that good.

God, it’s March already. The first two months of this year have literally been a blur. Well not literally but it’s been hectic. But it has all been worth it. As I type this, I have 11 shows recorded and am days away from releasing the first few shows to the world!! It’s been such a great learning experience. Not only learning from each guest but the amount of stuff I’ve had to learn to produce a podcast to a half decent standard has been an eye opener. But 100% worth it.

Just an update on my 12 months, 12 challenges. After scoring a 10/10 for January with booze resistance, I have to report not reading email till 10am each day proved harder. Even writing that makes me feel ridiculous. But it’s true and a sign of the times I guess. I would give myself a solid 7/10 for the month. Started off really well but slipped into the habit a little bit towards the end of the month. I made excuses up for myself to make it seem better and more acceptable….to myself. How fucking stupid is that. Anyway, not to allow the negative talk win out, I’m relatively happy with a 7/10. Proved that I can do it and as i type this note, on a Friday morning in March, I have yet to look at email and it’s 9:34am. That said, I am on a half day from work so shouldn’t really be patting myself on the back!

Anyway, on to month three. What I had hoped for was to run 5km every day this month (at least) but with back spur issues currently making walking a victory, I’ve had to rethink things. Right now, I’ve started the month with 5 pull-ups on the pull-up bar on day one, increasing by 5 every day. So, today, it being the 3rd of March, I’m due to do 15. As of now, I’m still in my PJs but it will happen! We’re also currently in ‘lent’ so trying to give us stuff too. But not sure…I’ll stick to the pullies and see if I can achieve that one.

Last note – First shows will be launched in the next few days. Can’t wait to do this. I’ll blog later in the month about podcasts in General as I feel it’s still such a vague media form for so many so want to explore that a little bit more!

Have a great day.


12 Challenges in 12 Months

So, for 2017, entering into my 40th year on planet earth, I’ve decided to test my own resilience, will power, sanity and other dark dog like voices in my head and try to take on a challenge each month for 2017 to help me improve myself. Making myself 1% better one might say.

For January, I decided to go ‘dry’ and by ‘dry’ I mean not drinking any alcohol whatsoever. Not ‘dry’ as in drinking dry gin, wine or other booze of a dry nature. For 31 days (in fact it was 33 days), I didn’t touch a drop. Literally a drop. Not since I started drinking (at 18 of course) have I resisted for that long before. Truth be told, the weeks went by fast and it wasn’t that difficult overall. To my surprise. Other factors that made it easy:

•No birthday of any friends during this period

•Not replying to friend’s text messages

•Throwing myself into Podcast work at the weekend

•Going to bed very early on Friday and Saturday nights

So, Month One down. Successful. Good start.

At the time of writing this, I’m 10 days into the February Challenge which has me not reading work related email until after 10am daily. This has been tougher than the drink one. Honestly, the habit of reading and reply to email before even getting out of bed is one I really need to overcome. It can have an impact on the rest of your day negatively and stifle productivity for the rest of it. So far, I’ve found that focusing on real work (or deep work as Cal Newport calls it) is more easier and rewarding in the early hours of the morning/work day and I’m trying to make this a habit.

Hopefully I’ll be two for two by the end of the month. Thinking about what Month 3 has in store and have a few ideas but open to suggestions.

Feel free to leave a comment, feedback or anything else you might like to share!

Have a great day,


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