14 JUN 2020 · In the first episode, Mich Bondesio - the founder of Growth Sessions - explains the purpose of the Creating Cadence podcast, how it came about, and what to expect in terms of topics and format. You can find out more and sign up to be notified when new episodes drop at www.growthsessions.co/cadence

14 JUN 2020 · Mich Bondesio covers how we can go about creating cadence and the challenges we face in doing so. Episode 2 looks at environments, space, place and movement and touches on concepts such as deep work, digital minimalism and how our digital world impacts on our wellbeing. You can sign up to be notified when the next episode goes live via www.growthsessions.co/cadence This podcast is also available on Apple Podcasts, Spotify and Google Play. SHOW NOTES RESOURCES My thoughts on why 'work/life balance' is unhelpful https://medium.com/@michbondesio/ban-the-b-word-708a2a15d70 My first foray into digital minimalism https://medium.com/do-contribute/maxing-out-vs-being-minimal-cb644c17db62 Cal Newport http://calnewport.com/books/ The Minimalists https://www.theminimalists.com/ 4th Industrial Revolution https://www.weforum.org/agenda/2016/01/the-fourth-industrial-revolution-what-it-means-and-how-to-respond/ NY Times: How to focus on what you're doing. https://www.nytimes.com/2019/01/13/smarter-living/how-to-actually-truly-focus-on-what-youre-doing.html Fast Company: 4 steps to help you practice disconnecting https://www.fastcompany.com/90283810/how-to-go-on-a-low-information-diet Future of London Blog: Creating Thriving Workplaces through wellbeing and productivity https://www.futureoflondon.org.uk/2018/11/28/creating-thriving-workplaces-through-wellbeing-and-productivity/ New York Times: Rise of the Hustle Culture amongst Millennials https://www.nytimes.com/2019/01/26/business/against-hustle-culture-rise-and-grind-tgim.html

10 JUL 2020 · In episode 3, Mich Bondesio shares thoughts on overcoming the fear of uncertainty, as things start opening up and we transition to the next phase of living and working during a pandemic. This episode of Creating Cadence explores the ideas of presence, perception and perspective as powerful ways to create certainty. LINKS TO RESOURCES MENTIONED IN THE SHOW Sign up for Cadence https://growthsessions.co/cadence/ Leah Fessler - The Unexpected Joy of Repeat Experiences https://www.nytimes.com/2019/11/07/smarter-living/the-unexpected-joy-of-repeat-experiences.html Meg Levie - Loving Kindness Meditation https://siyli.org/resources/loving-kindness-with-meg-levie Matthias Horx - The Post Corona World https://www.horx.com/en/48-the-post-corona-world/ Mo Gawdat Interview - How To Fail with Elizabeth Day https://howtofail.podbean.com/e/how-to-fail-m-gawdat-c19/

8 AUG 2020 · Episode 04 comes at a time when the Northern hemisphere traditionally takes a summer break. With the pandemic still in full swing, Mich Bondesio looks at the ways she helps her mind and body to rest, when a holiday is not really an option. She discusses 3 helpful aids to recharge, whether you're taking time off or not. LINKS TO RESOURCES MENTIONED IN THE SHOW: Sleep - https://www.ted.com/talks/matt_walker_sleep_is_your_superpower - https://www.ted.com/talks/matt_walker_why_sleep_matters_now_more_than_ever - https://www.theguardian.com/lifeandstyle/2017/sep/24/why-lack-of-sleep-health-worst-enemy-matthew-walker-why-we-sleep Cal Newport - "Digital Minimalism" - https://www.amazon.co.uk/Digital-Minimalism-Living-Better-Technology/dp/0241341132 Skillshare Class - Digital Wellness & Productivity at Work - https://skl.sh/3hAG8zI Sign up for Cadence - https://growthsessions.co/cadence/

23 AUG 2020 · In episode 05, Mich Bondesio looks at 4 more C's that help us to create cadence. They are curiosity, courage, character and consonance. Our current situation requires us to continue adapting and innovating in the way that we live and work, so that we can create a different, but still supportive form of normality/normalcy. These 4 C's can help us take responsibility and play a role in making the changes needed to help us move forward. SHOW NOTES - RESOURCES REFERENCED Saori Dubourg - Why Progress Needs Courage https://www.linkedin.com/pulse/why-progress-needs-courage-saori-dubourg/ Laura Gassner Otting - Pursuing Your Vision of Career Success - or Someone Else's? https://hbr.org/2019/08/are-you-pursuing-your-vision-of-career-success-or-someone-elses Sign up for more and find out about coaching at https://growthsessions.co/

13 SEP 2020 · Episode 06 covers the effect of this current Liminal Space on our productivity and what we can do to help us navigate through this 'in-between' place, when we're not entirely sure what the future holds. SHOW NOTES RESOURCES : Definitions and examples of Liminality and Liminal Space https://helpfulprofessor.com/liminal-space/ Eric Holthaus - Excerpt from The Future Earth - A Radical Vision of What's Possible in the Age of Warming https://thecorrespondent.com/556/if-we-want-the-future-earth-we-deserve-we-need-to-do-things-that-scare-us/73606971284-b531faa1 Liz Gilbert on Ted Connect https://www.ted.com/talks/elizabeth_gilbert_it_s_ok_to_feel_overwhelmed_here_s_what_to_do_next#t-628425 HBR - Teresa Amabile - The Power of Small Wins https://hbr.org/2011/05/the-power-of-small-wins Wired - How to Concentrate Better https://www.wired.co.uk/article/how-to-concentrate-pomodoro-wfh Doist - Improving focus by working in seasons https://doist.com/blog/improving-focus-by-working-in-seasons/ James Clear on Productivity https://jamesclear.com/productivity

11 OCT 2020 · Episode 07 is about the rise of Procrastination and the distractions affecting our ability to focus. Mich Bondesio looks at what procrastination actually is, and what causes it. She also covers three simple things you can do to help get your attention back on track. FURTHER READING: Why You Procrastinate - Charlotte Lieberman (NY Times) https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html The Lost Art of Concentration - Harriet Griffey (The Guardian) https://www.theguardian.com/lifeandstyle/2018/oct/14/the-lost-art-of-concentration-being-distracted-in-a-digital-world

8 NOV 2020 · This episode looks at our ability to concentrate, why our focus is so fractured, and 3 simple things we can do to help rebuild our concentration, so that we can be more productive and creative despite the distractions we face daily. Resources for topics covered in this episode: The Lost Art of Concentration - Harriet Griffey (The Guardian) https://www.theguardian.com/lifeandstyle/2018/oct/14/the-lost-art-of-concentration-being-distracted-in-a-digital-world Smartphone Stress - Cortisol, brain function and life expectancy - By Catherine Price (NY Times) https://www.nytimes.com/2019/04/24/well/mind/putting-down-your-phone-may-help-you-live-longer.html Our brain's technical storage capacity - Alina Grubnyak (Tech 21 Century) https://www.tech21century.com/the-human-brain-is-loaded-daily-with-34-gb-of-information/ Fractured Focus - David Perez (Evernote) https://evernote.com/blog/how-fractured-focus-steals-your-productivity-and-how-to-take-it-back/ Benefits of Walking for our Brain - Amy Fleming (The Guardian) https://www.theguardian.com/lifeandstyle/2019/jul/28/its-a-superpower-how-walking-makes-us-healthier-happier-and-brainier We have ruined childhood - Kim Brooks (NY Times) https://www.nytimes.com/2019/08/17/opinion/sunday/childhood-suicide-depression-anxiety.html The 'Play Must Stay' Campaign https://www.api-play.org/wp-content/uploads/sites/4/2019/08/Play-must-stay-4-pager.pdf

2 DEC 2020 · The final episode for season 1 is about Building our Toolkit for Flexibility and Adaptability. In episode 09, Mich Bondesio reviews some lessons from 2020 and looks at how our toolkit of skills built during the pandemic can and will help us to stay resilient, flexible and adaptable for whatever lies ahead. Article referenced during the episode by Emine Saner - How resilience became the quality we all crave. (The Guardian) https://www.theguardian.com/lifeandstyle/2020/nov/24/im-a-survivor-how-resilience-became-the-quality-we-all-crave If you've got questions about things like work habits, work culture or creating work life cadence, then please do get in touch and I'll respond in one of my episodes. Likewise, if you have any thoughts, suggestions or recommendations for listeners, which relate to the topics I cover in this podcast, then please drop me a line. You can submit your questions and suggestions at hello@growthsessions.co

28 JAN 2021 · We start season two with an episode covering Patience - why we no longer have a willingness to wait, the influence patience has on our ability to connect, our focus and our wellbeing, and how we can rebuild our ability to pause. RESOURCES: Makers Schedule - Shane Parrish, Farnham Street https://fs.blog/2017/12/maker-vs-manager/ Introverts, Creativity and Isolation - Susan Cain, Ted Talk https://www.ted.com/talks/susan_cain_the_power_of_introverts Why Your Brain Hates Slowpokes - Chelsea Wald, Nautilus https://nautil.us/issue/71/flow/why-your-brain-hates-slowpokes-rp How to get into Breath Work - Emily Abbate, GQ https://www.gq.com/story/how-to-get-into-breathwork To access the full show notes, transcription and resources mentioned in my episodes, please visit the podcast page on my website to subscribe to my newsletter at https://growthsessions.co/cadence-podcast/