Mindset in Motion

Mindset in Motion Helping Busy Professionals Feel Better, Move More & Stress Less! Proving Small Steps Lead to Big Transformations!

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28/09/2026

If your AI strategy is helping already overloaded people do even MORE work, it isn’t innovation.

It’s just a faster route to burnout.

And this is the bit of digital transformation I think we desperately need to talk about.

AI can process more.

Analyse more.

Produce more.

And do it considerably faster than we can.

Brilliant.

But please don’t use that as an excuse to expect humans to operate at machine speed.

Use the technology to take some of the load OFF.

Before introducing the next shiny digital tool, ask:

Does it make work clearer?

Does it remove some of the noise?

Does it reduce unnecessary workload?

Does it help someone make a better decision?

And importantly...

What are we going to do with the time it gives back?

Because if every hour AI saves simply becomes another hour of work, we haven't improved human performance.

We've just created more capacity for burnout.

On 1 October, I’ll be joining the CIOB Innovation and Digital Advisory Panel for Digital Delivery for Programmes and Projects: Turning Ambition into Outcomes.

Having recently co-written a chapter on AI and human performance for the CIOB Digital Programme and Project Playbook, this is the part of the conversation I’ll keep bringing us back to:

The human behind the technology.

Digital transformation should help people think more clearly, make better decisions and perform sustainably.

Not turn them into machines.

If AI gave every person in your team an hour back tomorrow, would you genuinely let them keep some of it?

Or would you quietly fill it with more work?

Because I think the answer tells us a lot about whether we’re really using AI to improve human performance...

or simply increase human output.

25/09/2026

Apparently, my Movement Snack videos belong on TikTok, not LinkedIn.

I've had a few comments recently suggesting that videos of me doing squats, calf raises and other Movement Snacks aren't suitable for a professional platform.

Interesting 🤔.

Because apparently, sitting at a desk for eight hours is professional.

Skipping lunch because you're too busy is professional.

Back-to-back meetings with barely a minute to breathe? Professional.

But standing up and moving for 60 seconds?

That's where we draw the line.

Here's what I find fascinating.

We'll happily discuss burnout, productivity, employee engagement and workplace performance on LinkedIn.

But show people something they can actually DO to improve how they feel during their working day, and suddenly it's not professional enough.

Movement isn't a distraction from performance. It's part of it.

And if we want healthier, more energised workplaces, we need to stop treating looking after ourselves as something we do outside working hours.

So here's today's Movement Snack:

☕ Every time you make a drink, try:
10 squats.
10 calf raises.
10 shoulder rolls.

No gym clothes. No equipment. No need to find another half-hour in your diary.

Just a simple way to interrupt prolonged sitting.

And yes, I'll keep sharing these videos on LinkedIn.

Because I'd rather help someone move for 60 seconds than write another post telling them how important it is to look after themselves.

If we're serious about preventing burnout and improving workplace performance, why are we still treating movement during the working day as unprofessional?

You don’t need to make your employees happier.That might be an odd thing to say during International Happiness at Work W...
24/09/2026

You don’t need to make your employees happier.

That might be an odd thing to say during International Happiness at Work Week.

But I don’t think happiness at work comes from trying to manufacture more happiness.

Pizza on Friday.

A team social.

A wellbeing webinar.

A shiny new perk.

All perfectly nice.

But none of them fixes a working day where someone goes from meeting to meeting to meeting, eats lunch at their desk, responds to messages at 10pm and feels guilty for stepping away for five minutes.

Sometimes the best way to improve how people feel at work is to stop making work unnecessarily exhausting.

One thing I'd change this week?

Normalise the pause.

Not just tell people they're allowed to take breaks.

Show them.

Take lunch away from your desk.

Put 10 minutes between meetings.

Go for a walking call.

Stand up and move for 60 seconds when your energy drops.

And if you lead people, let them see you doing it.

Because I've worked with enough organisations to know that employees watch what leaders do far more closely than they listen to what policies say.

You can tell people to look after themselves.

But if the people getting praised, promoted and noticed are the ones who never stop...
you've already told them what you really value.

Perhaps Happiness at Work Week shouldn't be about adding something else.

Perhaps it's about asking:

What could we STOP doing that would make work better?

I'd genuinely like to hear people's answers to that one.

23/09/2026

“AI could make the human race extinct.”

I keep hearing this.

Maybe it will. Maybe it won’t.

But while we’re debating what AI might do to humans by the end of the century, I’m far more interested in what it’s doing to us right now.

We’re already working faster.

Sitting longer.

Filling every gap.

Expecting instant answers.

Measuring output.

And slowly training humans to keep pace with machines.

That’s the bit that worries me.

I’ve recently co-written a chapter on AI and human performance for the The Chartered Institute of Building (CIOB) Digital Programme and Project Playbook.

And next week I’ll be joining fellow members of the CIOB Innovation and Digital Advisory Panel to discuss digital delivery, ethical AI adoption and the leadership needed to turn technological ambition into better human and project outcomes.

Because better technology alone won't create better workplaces.

We need leaders asking:

Is AI reducing cognitive load or increasing expectations?

Are people making better decisions or simply making more of them?

Is the time we're saving actually being given back?

Are humans performing better, or just faster?

AI should do more of the machine work so humans have more capacity to be human.

To think.

Move.

Question.

Connect.

Create.

Recover.

We can spend the next 50 years worrying about whether AI will eventually replace us.

Or we can start making sure we don't burn ourselves out trying to keep up with it.

The future needs artificial intelligence.

But it still needs human intelligence in good working order.

22/09/2026

Rushing doesn’t always look like rushing.

And that’s the problem.

You probably don’t think you’re rushing when you:

Eat breakfast while checking emails.

Fire off a reply without reading it back.

Finish one Teams call and immediately click into the next.

Walk somewhere while replying to a message.

Half-listen to someone because you're already thinking about what you need to do next.

Skip lunch because “I’ll just finish this first.”

But do these things often enough and they become autopilot.

You stop noticing the speed you're operating at.

When I run The Rush Test with organisations, I deliberately put people under time pressure while they complete a task.

And something interesting happens.

They try to go faster.

But they also start to:

Miss things.
Make mistakes.
Take shortcuts.
Stop thinking clearly.

That's particularly important in environments where one rushed decision can have much bigger consequences.

Yet we regularly create that same pressure for ourselves throughout the working day.

So here's one thing to try tomorrow:

Catch yourself rushing ONE thing and deliberately slow it down.

Read the email twice before sending it.

Take 60 seconds between meetings.

Eat your lunch without simultaneously working.

Give someone your full attention instead of mentally moving onto the next task.

You're not trying to become less productive.

You're testing whether slowing down actually helps you perform better.

Because sometimes, slowing down is what speeds you up.

But here's where a lot of people get stuck.

They know something needs to change.

They just don't have the time, headspace or energy to work out WHAT.

So they keep doing the same things faster.

That's exactly why I created my Power Hour.

You bring me the ONE thing that's draining your energy, affecting your performance or making life feel harder than it needs to.

We spend 60 minutes getting underneath what's actually causing it, rather than trying another generic solution.

Then we work out what to STOP, what to change and what to do next.

You leave with a clear, practical action plan that fits your life and that you can start using that day.

No 12 week programme.

No enormous list of things you now need to find time for.

60 minutes. One problem. One clear way forward. £97.

Message me POWER HOUR if you're ready to stop rushing around the problem and actually solve it.

What have you been rushing for so long that you don't even recognise it as rushing anymore?

18/09/2026

“I’d feel stupid doing that in the office.”

That’s one of the biggest barriers I hear when I talk about Movement Snacks.

But what happens when everyone starts doing them?

One organisation I’ve been working with for the past year has taken it to another level.

They have Movement Snack competitions between departments.

And apparently, the HR team take their wall sits VERY seriously.

There’s now a leaderboard between HR, Accounts and Sales.

It’s fun. It gets people talking. And nobody feels silly when it’s simply part of the culture.

But the leaderboard isn’t the result I’m interested in.

It’s what happens afterwards.

We’ve seen improvements in employee engagement, focus, energy, mood and performance.

We’ve also been able to measure the impact on presenteeism and absenteeism.

And here’s the bit organisations often worry about:

“But if everyone keeps stopping to move, won’t we lose productivity?”

They’re taking 60 seconds.

And they’re coming back sharper.

People report making better decisions, thinking more creatively and working better afterwards.

Plus, when people do it together, they actually talk.

They laugh.

They learn things about colleagues they’ve worked alongside for years.

That’s why Movement Snacks aren’t about getting people to exercise at work.

They’re about changing how people work.

Because the value isn’t in the 60 seconds you stop working.

It’s how you perform afterwards.

Would Movement Snacks feel less “silly” in your workplace if everyone, including the leaders joined in?

17/09/2026

You know you need to move more. But by the end of the day, you can’t be bothered.

One of my clients said exactly this.

He spends most of his day sitting at a desk.

Long hours. Very little movement.

Then by the evening?

He’s exhausted.

So he sits in front of the TV and snacks out of habit.

He was recently diagnosed with Type 2 diabetes, which came as a real shock.

He even has a treadmill in his garage.

The plan was to use it for 45 minutes several times a week.

The reality? It wasn’t happening.

Not because he didn’t understand the importance of exercise.

Because getting changed, putting his trainers on and finding 45 minutes felt like another chore.

So we reduced it to 5 minutes.

Still too much friction.

So I made it even simpler.

One song.

I introduced him to my Beat the Chorus workout.

Pick a favourite song.

During the verse, do a simple strength movement, like squats, or worktop pushups.

When the chorus starts, pick up the pace.

March. Box. Dance.

No gym kit. No trainers. No equipment. No “workout”.

Before he starts, he rates how he feels out of 5.

Then he asks himself the same question when the song finishes.

And something has changed.

He’s told me his energy is coming back.

He feels motivated again.

He and his wife are doing it together and listening to songs they haven’t heard for years.

Best of all?

He told me he’s found his sparkle again.

Sometimes the problem isn’t that people need more motivation.

We’ve just made movement too bloody difficult.

So here's your challenge today:

Pick ONE song you love.

Press play.

Move until it finishes.

Then ask yourself:

How do I feel now?

If you’re stuck in the cycle of knowing what you should do but struggling to actually do it, message me “SPARKLE”.

I'll help you find a way to make movement work around your life, not become another chore on your list.

There’s a reason my mouth is wide open in this photo.And no, for once, I’m not talking. I’m laughing 😄. Because this is ...
16/09/2026

There’s a reason my mouth is wide open in this photo.
And no, for once, I’m not talking.

I’m laughing 😄.

Because this is what networking looks like when nobody is trying to sell you something every five minutes.

I’ve been networking for 9 years.

And some networking groups made me never want to network again.

Too salesy.
Too transactional.
Too much “What can you do for me?”

Then, three years ago, Chris Briggs recommended Coastal Networkers to me.

And it felt completely different.

We meet face-to-face every other Wednesday in Clevedon, and there’s something quite rare about this group:

People genuinely want other people to succeed.

Even when someone works in a similar field to you, the instinct isn’t:

Competition.

It’s:

How could we work together?
Who could I introduce you to?
How can I help?

THAT is networking.

Not collecting business cards.

Not perfecting your elevator pitch.

Not mentally calculating whether the person in front of you is a potential client.

Relationships first. Business follows.

A huge shout-out to Ben Mears for creating a group with that culture, and to Chris for recommending it to me three years ago.

I’ve met some brilliant people because of this bunch of fabulous people.

And apparently, I've also forgotten how to close my mouth for photographs.

Wednesday is definitely no Hump Day for me.

What makes you WANT to go back to a networking group, and what makes you run for the door?

15/09/2026

YOU DON’T NEED MORE TIME TO MOVE.

You need to stop thinking movement has to be a workout.

One of the biggest barriers I hear from busy people is:

“I just don’t have time to exercise during my working day.”

So don’t.

Take the stairs.

That’s it.

No Lycra.
No gym.
No blocking 30 minutes out of your diary.
No doing star jumps next to Karen from Accounts.

You were going upstairs anyway.

The difference?

You’ve turned something you already do into a Movement Snack.

And those small bursts of movement throughout the working day add up.

Research shows that even very short bouts of stair climbing can provide a meaningful cardiovascular stimulus.

So next time you’re standing waiting for the lift…
take the stairs instead.

Same destination.

Almost no extra time.

More movement built into your day.

That’s what Movement Snacks are about.

Not finding more time to exercise.

Finding the movement hiding in the time you already have.

What’s ONE thing you already do at work that you could turn into a Movement Snack® today?

14/09/2026

Your people don't need more time to move.

They need movement to fit into the time they already have.

That's the thinking behind Movement Snacks.

Don't add another task to an already overloaded day.

Attach 60 seconds of movement to something that's already happening:

→ Meeting ends = stretch
→ Kettle boils = march
→ Phone rings = walk
→ Waiting for Teams = shoulder rolls

Then take it beyond the individual.

Imagine teams building streaks.

Departments competing.

Managers joining in.

Movement being celebrated rather than feeling awkward.

That's where a wellbeing initiative starts becoming workplace culture.

And it's exactly what I'm building into my Performance Microbreak Platform: quick Movement Snacks, prompts at natural points in the working day, gamification and data that helps organisations understand whether those microbreaks are actually changing how people feel and perform.

If you'd never expect your laptop to perform all day without recharging, why do we expect it from people?

I'm looking for organisations interested in challenging the way we've always done workplace wellbeing.
Message me "MOVE" and I'll show you what I'm building.

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Bristol
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