Episode summary

Welcome back to the WorkWell Podcast! This is part one of a two-part deep dive into workplace dynamics, where we’re breaking down the systemic barriers and biases that shape our careers. If you’ve ever felt stuck in your role despite doing everything right, this episode is for you.

We unpack the glass ceiling, broken rung, maternal wall, and pay gaps - what they are, why they exist, and most importantly, what you can do about them. Whether you’re navigating these challenges yourself or leading a team, we’re here to give you the tools to push back, level up, and create workplaces that actually work well.

What we talked about:

Why workplace barriers aren’t just personal hurdles - -they’re systemic issues

• The glass ceiling (and its cousins, the bamboo ceiling and concrete ceiling) and why progression stops for certain groups
• The broken rung and sticky floor - how early career roadblocks set people back for decades
• The maternal wall - why mothers are penalised at work while fathers are rewarded
• The gender, racial, age, and disability pay gaps (spoiler: they’re real, and they’re still a problem)
• What employees can do: self-advocacy, mentorship, and strategic career moves
• What leaders must do: conducting equity audits, rethinking promotions, and actually using their influence for good

Try this: one step toward change

This week, reflect on your own workplace experience:

• Are you facing one of these barriers? Take one small action - track your wins, reach out to a mentor, or start a conversation about workplace equity.
• If you're a leader, audit your team. Who gets the best projects? Who gets overlooked? Make an intentional effort to support underrepresented voices.

Useful resources:⁠

Invisible Women by Caroline Criado Perez

The Fix by Michelle P. King

The Authority Gap by Mary Ann Sieghart

Bias Interrupted by Joan C. Williams

WorkWell’s definitive course on self-advocacy - Own Your Brilliance

Connect with us

We’d love to hear how you’re tackling workplace barriers! Email us at hello@thisisworkwell.com or share your stories with us on social media. Search for @thisisworkwell on Instagram, Threads, Facebook and LinkedIn.

Next week’s episode: We’re continuing the conversation with Workplace Dynamics Part Two - Culture and Systemic Change. From quiet quitting to AI discrimination, we’re looking at the cultural forces shaping today’s workplaces. Don’t miss it!

Final note

If you enjoyed this episode, hit subscribe so you never miss a new one. While you’re at it, leave us a five-star rating or review - it helps more people discover the show and join the WorkWell journey. Let’s build a community that works well, together. 💛

Visit us at ⁠⁠⁠⁠⁠www.thisisworkwell.com⁠⁠⁠⁠ for more resources and inspiration!

Episode summary

Networking. It’s one of those words that can make even the most confident professionals squirm. Whether you’re an introvert, extrovert, or somewhere in between, chances are you’ve struggled with it at some point. But what if we told you that networking doesn’t have to feel forced, transactional, or awkward?

In this episode, we’re taking the work out of networking by reframing it entirely. Networking isn’t about working a room or collecting business cards, it’s about building real connections over time. We’ll break down why networking can feel intimidating, why it’s essential, and how you can make it feel natural and authentic.

What we talked about:

- Why networking feels so damn hard, and why you’re not alone if it makes you cringe.

- The biggest networking myths (spoiler: it’s not just for extroverts).

- How to reframe networking as relationship-building over time rather than a one-time transaction.

- The Strength of Weak Ties - why acquaintances, not just close friends, open the most doors.

- A step-by-step guide to networking in different settings:

• Virtual networking (LinkedIn, Slack groups, and webinars)

• In-person events (conferences, industry mixers, and meetups)
• Internal networking (building connections within your workplace)
• Everyday interactions (because networking happens outside of work too)

- The importance of nurturing connections so they don’t fizzle out.

- Specific strategies for introverts to make networking work for them, without the social exhaustion.

- A 7-day Networking Action Plan to help you put these strategies into practice.

Try this: your networking challenge

• Day 1: Identify two people to contact
• Days 2-3: Draft and send your messages
• Days 4-7: Follow up and reflect on the experience

Resources mentioned:⁠

Brad Rushing, Film Courage https://youtu.be/F137IANXaF4?si=X3IhRCnPr3vDUgpJ

The Strength of Weak Ties https://snap.stanford.edu/class/cs224w-readings/granovetter73weakties.pdf

The Strength of Weak Ties - 50 years on https://news.stanford.edu/stories/2023/07/strength-weak-ties

Connect with us

We’d love to hear how you’re making networking work for you! Email us at hello@thisisworkwell.com or share your stories with us on social media. Search for @thisisworkwell on Instagram, Facebook and LinkedIn.

Next week’s episode: We’re tackling workplace dynamics - from glass ceilings to the pet-to-threat pipeline. It’s going to be a big one!

Final note

If you enjoyed this episode, hit subscribe so you never miss a new one. While you’re at it, leave us a five-star rating or review - it helps more people discover the show and join the WorkWell journey. Let’s build a community that works well, together. 💛

Visit us at ⁠⁠⁠⁠⁠www.thisisworkwell.com⁠⁠⁠⁠ for more resources and inspiration!

Episode summary

Ever felt like you don’t belong or that your success is just luck? You’re not alone. But here’s the truth:imposter syndrome is lying to you.

In this episode, Dulcie and Yemisi unpack the real story behind imposter syndrome - what it actually is, why it affects different groups in different ways, and whether it evenexists in the way we think it does. They explore why self-doubt isn’t always due to a personal failing, but often a reflection of larger systemic issues. And most importantly? They share how to stop letting these feelings hold you back.

If you’ve ever struggled with feeling like a fraud (despite evidence to the contrary), this episode will give you the tools to rewrite that narrative and step into your brilliance with confidence.

What we talked about:

What imposter syndrome actually is (and what it isn’t): How the term was coined, how it’s evolved, and what it really means.

Why it’s not the same for everyone: How factors like gender, race, and class shape the imposter experience.

The debate: Is imposter syndrome even real? Some experts argue it shifts the blame onto individuals rather than addressing systemic barriers.

How to move forward: Strategies to stop second-guessing yourself and start owning your brilliance.

Tips for quieting your inner critic:

Reframe your thinking: Shift from“I’m not enough” to“I’m learning and growing.”

Track your wins: Keep a “brag file” of achievements, compliments, and moments that prove you belong.

Find your people: Build a personal board of mentors and cheerleaders who remind you of your worth.

Talk to yourself with compassion: Treat yourself like you would a friend who’s doubting themselves.

Recognise the system at play: If you’re struggling in an environment that wasn’t built for you, the problem isn’tyou.

Try this: challenge your inner criticThis week, pay attention to the thoughts that tell you you’re not good enough. For each negative thought, write down one piece of evidence that proves it wrong. Notice how your perspective starts to shift.

Resources mentioned:Lean In by Sheryl SandbergThe Imposter Phenomenon by Pauline Rose ClanceInvisible Women by Caroline Criado PerezClass Ceilingby Sam Friedman & Daniel LaurisonHarvard Business Review:Stop Telling Women They Have Imposter SyndromeFree Resource: Download theSelf-Compassion Diary

Special offer: Own Your Brilliance course

If imposter syndrome (or whatever you want to call it) has been holding you back, it’s time to take action.

OurOwn Your Brilliance course helps you develop the confidence and skills to advocate for yourself, own your achievements, and stop playing small.

**Podcast listeners get 20% off!**Use codeOWNIT20 at checkout. Offer valid untilFebruary 14th.Learn more and sign up here

Connect with us

We’d love to hear how you’re taking up space and ditching self-doubt! Email us at hello@thisisworkwell.com or share your stories with us on social media. Search for @thisisworkwell on Instagram, Facebook and LinkedIn.

Next week’s episode:Dreading networking? We’ve got you. Next week, we’re talking about how to build real connections without the awkward small talk.

Final note

If you enjoyed this episode, hit subscribe so you never miss a new one. While you’re at it, leave us a five-star rating or review - it helps more people discover the show and join the WorkWell journey. Let’s build a community that works well, together. 💛

Visit us at ⁠⁠⁠⁠www.thisisworkwell.com⁠⁠⁠ for more resources and inspiration!

Episode summary

In this episode of the WorkWell Podcast, Dulcie and Yemisi are taking on a challenge most of us face daily: our relationship with our phones. Why is it so hard to put them down? The answer lies in the sophisticated psychology and design behind smartphones and social media. Together, they unpack how these tools keep us hooked and explore practical strategies for breaking free from unhealthy tech habits.

If you’ve ever found yourself mindlessly scrolling or struggling to disconnect, this episode will help you take control of your tech use and reclaim your time, focus, and wellbeing.

What we talked about

• The science behind the addiction: How dopamine, cortisol, and other hormones play a role in keeping us glued to our screens.
• The cost of connection: From disrupted sleep to reduced attention spans and impaired relationships, what’s at stake when we overuse our phones.
• How to set boundaries: Simple strategies to create phone-free zones, manage notifications, and establish healthier habits for work and life.

Tips for taking back control

1. Create phone-free zones: Dedicate areas in your home, like the bedroom or dining table, to be tech-free.
2. Set screen-free times: Start with 10 minutes in the morning or evening and work your way up to longer stretches.
3. Turn off non-essential notifications: Reduce distractions and only allow critical alerts to come through.
4. Switch to grayscale mode: Make your phone less visually stimulating by removing its colourful appeal.
5. Replace scrolling with intentional activities: Rediscover hobbies like reading, journaling, or spending time outdoors.

Try this: screen time reflection
For one day, track how often you pick up your phone and why. Write down:

• What drove you to check your phone (boredom, anxiety, curiosity)?
• How you felt afterwards.

This simple exercise can uncover patterns and help you build healthier habits.

Resources mentioned
How to Break Up with Your Phone by Catherine Price
Dopamine Nation by Anna Lembke
Smartphone addiction test
WorkWell's free out-of-office template pack

Connect with us

We’d love to hear how you’re setting technology boundaries! Email us at hello@thisisworkwell.com or share your stories with us on social media. Search for @thisisworkwell on Instagram, Facebook and LinkedIn.

Next week’s episode
Time to brag (yes, really)! Next week, we’ll dive into how to own your achievements and tell your story without feeling awkward. Don’t miss it!

Final note

If you enjoyed this episode, hit subscribe so you never miss a new one. While you’re at it, leave us a five-star rating or review - it helps more people discover the show and join the WorkWell journey. Let’s build a community that works well, together. 💛

Visit us at ⁠⁠www.thisisworkwell.com⁠ for more resources and inspiration!

Episode summary

Welcome back to the WorkWell Podcast! This week, Dulcie and Yemisi explore burnout - a state of chronic stress that affects emotional, mental, and physical wellbeing. Burnout isn’t a sign of weakness or failure; it’s a signal that something needs to change.

Through relatable stories and practical insights, they unpack what burnout looks like, how to recognise it in yourself and others, and how leaders can help prevent it. Whether you’re navigating burnout or want to stop it in its tracks, this episode offers actionable steps to help you break the cycle and reclaim your balance.

What we talked about

• Understanding burnout: The signs, symptoms, and different types of burnout, including overload, under-challenged, misalignment, and neglect.
• Spotting burnout in yourself and others: How to identify physical, emotional, and behavioural signs and take the first steps toward recovery.
• Advice for managers: Practical tips to prevent burnout in teams, such as fostering open communication, setting realistic goals, and encouraging healthy boundaries.

Tips for breaking the burnout cycle

1. Recognise: Acknowledge burnout’s signs, like chronic fatigue, irritability, and withdrawal.
2. Reassess: Use tools like the Eisenhower Matrix to prioritise what truly matters and let go of unnecessary pressures.
3. Restore: Rebuild energy through consistent, intentional actions:
4. • Prioritise rest and recovery, like setting a regular bedtime and taking breaks.
   • Reconnect with joyful activities that energise you, such as hobbies or quality time with loved ones.
   • Reach out for support, whether it’s a friend, mentor, or therapist.

Try this: Reconnect with your wellbeing

This week, take one intentional action to prioritise your wellbeing:

• Say no to something that doesn’t align with your values.
• Ask for help, whether from a colleague, friend, or family member.
• Schedule time for yourself, even if it’s just 30 minutes to relax, reflect, or do something you enjoy.

Resources mentioned

• Burnout by Emily and Amelia Nagoski - https://amzn.to/3Cf7riU
• Atomic Habits by James Clear - ⁠https://amzn.to/4gDrM0k⁠
• Why We Sleep by Matthew Walker - ⁠https://amzn.to/3DJlVrN⁠
• Free burnout checklist and Eisenhower Matrix - https://www.thisisworkwell.com/free-stuff

Connect with us

We’d love to hear how you’re breaking the burnout cycle! Email us at hello@thisisworkwell.com or share your stories with us on social media. Search for @thisisworkwell on Instagram, Facebook and LinkedIn.

Next week’s episode:

Feeling tethered to your devices? Next week, we’re diving into technology boundaries - how to reclaim your focus and energy in a digital world.

Final note

If you enjoyed this episode, hit subscribe so you never miss a new one. While you’re at it, leave us a five-star rating or review - it helps more people discover the show and join the WorkWell journey. Let’s build a community that works well, together. 💛

Visit us at ⁠www.thisisworkwell.com for more resources and inspiration!

Episode summary

Welcome back to the Work Well Podcast! This week, Dulcie and Yemisi discuss resilience - what it is, why it matters, and how to build it. Resilience isn’t just about bouncing back from life’s curveballs, it’s about using challenges to grow and move forward.

Through candid personal stories, myth-busting, and practical advice, they explore how resilience can help us navigate life’s toughest moments, whether it’s the daily grind or major life events.

If you’ve ever felt like life has knocked you down one too many times, this episode is here to help you find your footing, rebuild your strength, and confidently move forward.

What we talked about

• What resilience really means: adapting, recovering, and growing in the face of challenges.
• The myths of resilience: It’s not about being born resilient, staying strong all the time, or doing it alone.
• The dark side of resilience: societal expectations and why vulnerability is essential.

Tips for building resilience

1. Reflect on past challenges: Identify what helped you overcome difficulties before and use that to build your personal playbook.
2. Adopt a growth mindset: Reframe setbacks as opportunities to learn and grow.
3. Strengthen social connections: Lean on your support network and don’t be afraid to ask for help.
4. Practice self-care: Take care of your physical and emotional health - rest, eat well, and move your body.
5. Be mindful: Incorporate mindfulness practices like grounding exercises or meditation to stay centred during stressful times.
6. Set realistic goals: Celebrate small wins to build momentum and confidence.
7. Seek professional support: Therapy is self-care for the mind. Don’t hesitate to get help when you need it.

Try This: Resilience Reflection Exercise

This week, reflect on one challenge you’ve overcome. What did it teach you? How did it shape the person you are today? Use those lessons to identify one small action you can take to build your resilience muscle this week.

Resources mentioned

• Atomic Habits by James Clear - https://amzn.to/4gDrM0k
• Why We Sleep by Matthew Walker - https://amzn.to/3DJlVrN

Connect with us

We’d love to hear how you’re building resilience! Email us at hello@thisisworkwell.com or share your stories with us on social media. Search for @thisisworkwell on Instagram, Facebook and LinkedIn.

Next week’s episode:

Burnout - what it is, how to recognise it, and most importantly, how to break the cycle. Don’t miss it!

Final note

If you enjoyed this episode, hit subscribe so you never miss a new one. While you’re at it, leave us a five-star rating or review - it helps more people discover the show and join the WorkWell journey. Let’s build a community that works well, together. 💛

www.thisisworkwell.com

Episode summary

Welcome back to the WorkWell Podcast! This week, Dulcie and Yemisi dive headfirst into that nasty "P-word" - perfectionism. They break down how perfectionism manifests, why it’s holding us back, and what we can do about it. From societal pressures to self-imposed standards, they explore how striving for perfection keeps us stuck and why embracing progress is the true game-changer.

If you’ve ever felt like you’re falling short despite your best efforts, this episode will help you stop chasing perfection and start making meaningful progress.

What we talked about:

- The five faces of perfectionism: self-oriented, other-oriented, socially prescribed, overt, and covert.

- How perfectionism impacts mental health, productivity, and relationships.

- Why societal norms, social media, and achievement culture fuel the perfectionist trap.

Tips for overcoming perfectionism:

1. Spot and challenge perfectionist thoughts: Face your inner critic with facts.

2. Set realistic goals: Use SMART or PACT frameworks to create achievable plans.

3. Embrace imperfection: Progress is better than perfect. Celebrate the small wins!

4. Practice self-compassion: Treat yourself with kindness—you're only human.

5. Reframe failure: Learn to see missteps as growth opportunities.

Try this: Good Enough Exercise

This week, pick one task where you feel pressure to be perfect. Define what “good enough” looks like, take one small action, and reflect on how it feels to focus on progress instead of perfection.

Resources mentioned:

The Artist’s Way by Julia Cameron - https://amzn.to/3W0EDBD

Self-compassion worksheets by the Center for Clinical Interventions - https://www.cci.health.wa.gov.au/resources/looking-after-yourself/self-compassion

Headspace app - https://www.headspace.com/

Connect with us:

We’d love to hear how you’re shifting from perfection to progress! Email us at hello@thisisworkwell.com or share your stories with us on social media. Search for @thisisworkwell on Instagram, Facebook and LinkedIn.

Next week’s episode:

Resilience is the name of the game. Join us as we discuss how to bounce back and move forward when life throws its curveballs.

Final note

If you enjoyed this episode, hit subscribe so you never miss a new one. While you’re at it, leave us a five-star rating or review - it helps more people discover the show and join the WorkWell journey. Let’s build a community that works well, together. 💛

www.thisisworkwell.com