Coffee Break
32 episodes - English - Latest episode: over 3 years ago - ★★★★★ - 2 ratingsJoin Dianne Whitford from Coffee, Grit and Inspiration for brief thoughts on leadership, personal growth and development, and self-improvement! Topics range anywhere from emotional intelligence to militant authenticity to work/life balance and more. Come take a quick coffee break and have a listen!
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Episodes
S4E2: Personal Growth Isn't Trivial...And Other Topics
November 09, 2020 03:00 - 24 minutes - 17.1 MBThis is an episode we recorded back in July 2020 before the election madness. It's about how things like working on yourself, personal growth, and other seemingly "trivial" things can help you find a little balance amidst the craziness. Along with a few digressions about the pandemic and other current events, as per usual. Enjoy! Music from Epidemic Sound: - Enjoy the Heartbreak by Martin Hall - Yes Darling by Orjan Karlsson Support the show
S4E1: It Matters - Even Though It's Uncomfortable
June 26, 2020 04:00 - 22 minutes - 15.4 MBBack from what some might consider a vacation, but I just consider a ton of WORK. This episode is one that Carter and I felt we needed to do, even though it felt weird, and a little awkward. Like many of you, we're trying to be better. Come join us as we talk through the idea of "all lives matter" versus "black lives matter". See what you think, and if it maybe gives you a different perspective. I hope you all are staying safe, being healthy, and taking good care of each other. Be good to ...
S3E9: Being Yourself At Work: Pros, Cons, and Patent Leather Pants
May 14, 2020 05:00 - 28 minutes - 19.7 MBToday I'm joined by my friend Carter and we're continuing in the same vein of militant authenticity talked about in Season 3 Episode 6. Listen in as we discuss being an authentic jerk, how you may be defining yourself, and how - perhaps - patent leather pants aren't quite the thing for work. Being true to who you are is important. It can get in your way sometimes, too. How do you find the balance? How can you think about who you are in a way that still lets you be flexible, adaptable, and ...
S3E8: How Multitasking Isn't All It's Cracked Up to Be
May 04, 2020 03:00 - 31 minutes - 21.5 MBMultitasking is kind of one of those things where you might feel like you SHOULD be doing it, or maybe you think you should be doing it better. The reality is though, multitasking prevents you from doing an individual task well, it prevents you from actively listening, can damage your relationships, and can be flat-out dangerous. Join me, Emily, and John for a great discussion on multitasking, how it can hurt you, and what you can do to avoid it. Coffee Break Podcast: making personal deve...
S3E7: Self-Care and Self-Compassion Even When Stuck At Home
April 24, 2020 04:00 - 18 minutes - 13 MBEven in the best of times, self-care and self-compassion are so very important. In these times, it becomes even more critical to safeguard your mental and physical wellbeing. Even though you may be locked down right now, there are things you can do to do your self-care even when stuck at home. Referenced in this episode: Coping with the Quarantine: 102 Self-Care Ideas & Activities to Do At Home | TCN Behavioral Health: https://www.tcn.org/news/2020/3/24/coping-with-the-quarantine-100-self-...
S3E6: Militant Authenticity: Getting Out of Your Own Way
April 17, 2020 03:00 - 14 minutes - 9.89 MBMilitant authenticity is when you have such a strong allegiance to "you being you" that you get in your own way. Or worse, you have a negative impact on those around you or their respect for you. I have always been a strong advocate for people being themselves, and I still strongly believe that. I also believe that we have choices about when and how to express that authenticity, and we can do it in a way that still allows us to be present to the needs and feelings of those around us. Refer...
S3E5: Creating Unity in Your Community
April 09, 2020 01:00 - 25 minutes - 17.7 MBCoffee Break Podcast: making personal development accessible and helping people grow. One episode at a time. Communities are powerful when they pull together. In times like these, the strength of a community will help people come out the other side. As a leader, you have a large impact on the communities you're a part of. How are you showing up? Are you building up your community, or are you tearing it down? Let's give our people strength and fortitude by building bonds with them and doing ...
S3E4: Advice from Veteran Remote Workers to Those Newly Remote
March 25, 2020 19:00 - 39 minutes - 27.1 MBIf you're one of the millions of people being asked to work from home, you might be struggling with some of the challenges that working remotely can present. Or maybe you're just looking for some tips to make your work-from-home life a little bit easier! Either way, never fear, because us three veteran remote workers are here to share some of the challenges, benefits, and our best tips for working from home. Whether you're working from home or not, I hope you're staying safe and healthy, i...
S3E3: Emotionally Hijacked! 3 Ways To Take Back Control
March 19, 2020 06:00 - 15 minutes - 10.4 MBThe world is going crazy right now. Our personal worlds are turned inside out, upside down. In situations like this, it's easy for our emotions to jump in, take control, and ruin our ability to make rational decisions about what's happening. We get emotionally hijacked! I struggle with this a lot, and found some ways that I think will work well to help us to regain control over our emotions and get some mastery over our emotions when they threaten to overwhelm us. If you're struggling, ple...
S3E2: Getting Rid of the "But"
March 08, 2020 04:00 - 14 minutes - 9.72 MBThis week I'm talking about what happens when we use "but" to say something and then immediately negate it, or when we start our sentences with "no", "but", or "however". This seemingly harmless habit can cause our communications to break down, or to cause us to be seen as ineffective communicators or people who don't listen. Note that no butts were harmed in the making of this podcast. Referenced in this episode: S2E9: Overapologizing and Minimizing Yourself What Got You Here Won't Ge...
S3 E1: How to be a "Learn-It-All"
February 26, 2020 17:00 - 19 minutes - 13.7 MBInstead of being a "know-it-all", be a "learn-it-all"! People that cultivate curiosity about the world around them experience greater levels of satisfaction with their lives, are more innovative, have better ideas, and are more engaged. You can cultivate curiosity in your life and at work to enrich your experience and get the most out of what you have. Show Notes and Transcript: Referenced in this episode: Psych Central: 6 Ways to Cultivate Your Curiosity: https://blogs.psychcentral.com/...
S2E10: Listening With Respect and Engagement
February 12, 2020 17:00 - 20 minutes - 14 MBActive listening is much more than just inserting "yeah" or "okay" at regular intervals in a conversation. Active listening also means listening with respect, with engagement, and listening with your whole body. Thinking before you speak. Creating connections with people and helping to ensure that they don't leave a conversation with you feeling bad about it, or about you. Join me in Season 2 Episode 10 while I talk about active listening, what it is, the attributes of a good listener, and s...
S2E9: Over-Apologizing and Minimizing Yourself
February 05, 2020 17:00 - 21 minutes - 14.6 MBIt's amazing what comes out of your own mouth, and at times, how much of what you say seems designed to "make yourself small" - to minimize yourself and what you're saying. In today's episode, I am joined by my dear friend and long-time coworker Emily Hastings, and we're revisiting the topic of over-apologizing with some additional tips and insights, plus exploring how apologizing, like several other speech habits, doesn't serve you. In fact, it can serve to minimize you and devalue what you...
Feedback is Your Friend
January 30, 2020 01:00 - 18 minutes - 12.5 MBLast week we talked about when you get feedback, to say thank you and then shut up. Feedback itself is a whole other topic! There is an art to giving feedback, and a perspective that, if you can develop it, will help you implement feedback in ways that enrich your life and your relationships with other people. In this episode I'm talking about the different types of feedback, how to give it, how to receive it, and what to do with it once you've got it. Plus I define "synthesize" which is hel...
S2E8: Feedback is Your Friend
January 30, 2020 01:00 - 18 minutes - 12.5 MBLast week we talked about when you get feedback, to say thank you and then shut up. Feedback itself is a whole other topic! There is an art to giving feedback, and a perspective that, if you can develop it, will help you implement feedback in ways that enrich your life and your relationships with other people. In this episode I'm talking about the different types of feedback, how to give it, how to receive it, and what to do with it once you've got it. Plus I define "synthesize" which is hel...
S2E7: Three Times You Should Just Say Thank You and Then Shut Up
January 23, 2020 03:00 - 10 minutes - 7.45 MB"Thank you" is such a versatile phrase! After bingeing on several personal development books over the last week that have to do with behavioral changes and forming and ending habits, it occurred to me that there are three situations (at least) where you should just say thank you...and then shut up. Enjoy! Referenced in this article: CBP S1 E4: The Effects of Overapologizing: https://coffeegritandinspiration.com/s1-e4-effects-of-overapologizing/ How Women Rise by Sally Helgesen and Marsha...
S2E6: Stress: Responding vs Reacting, and Ways to Manage It
January 15, 2020 17:00 - 15 minutes - 10.4 MBStress is a pervasive, unavoidable part of life. For better or worse, it happens, and it's a good idea for us to get better at managing it. The more resilient we can be in response to negative events, the more we can respond to rather than react to them, the less stress we will let into our lives. Join me as I talk about stress, some causes, how our reactions can actually compound the stress we feel, and some ways to manage stress. Referenced in this episode: Give Yourself the Gift of "I ...
S2E5: Helping Others Shine
January 08, 2020 18:00 - 15 minutes - 10.4 MBThis week's episode was inspired by a presentation I heard last month about helping others shine, and the comment that "helping others shine doesn't decrease your own shine." Sometimes we get our egos tied up with our contributions, and it can seem like helping others shine somehow reduces our own value. In this episode, I talk about why I struggled with this concept a little bit, and talk about some ways that we can help each other shine. Shine on! Referenced in this episode: How you can ...
S2E4: What's In Your Backpack?
January 01, 2020 17:00 - 14 minutes - 10.3 MBHappy 2020! The new year is here and in an effort to stretch ourselves this year, we're looking at what's in our backpacks that we want to unload. From family relationships to failed relationships, there's a lot we have to let go of if we're going to continue to grow. Join us to see if you identify with anything we're talking about! What's in YOUR backpack? Subscribe to the newsletter: https://www.coffeegritandinspiration.com/subscription View this episode on YouTube: https://youtu.be/RodY...
S2E3: Keeping Track of Your Emotional Wake (Plus Amazing Bob Ross Christmas T-Shirt)
December 25, 2019 17:00 - 8 minutes - 5.52 MBIn today's episode, I am talking about emotional wake: how people feel once you leave a room. Is it positive or negative? What do you do to control it and clean it up if you need to? How blinding IS my Bob Ross Christmas T-Shirt? You might have to check out the YouTube below to find out the answer to that last one. Referenced in this episode: Fierce Conversations | Susan Scott: https://amzn.to/2ZbSNEC [affiliate link] The Effects of Overapologizing | S1 E4: https://coffeegritandinspirati...
S2E2: Counting Your Contributions
December 18, 2019 17:00 - 11 minutes - 8.07 MBCounting your contributions - your wins - can have a huge impact on your emotional resilience, your confidence, and your sense of self worth. Show yourself some self-compassion and spend a few minutes each day writing down a win, something you're proud of, that you accomplished or achieved today. No matter how small. Do it for you! Referenced in this episode: Option B: Facing Adversity, Building Resilience, and Finding Joy | Sheryl Sandberg [affiliate link: https://amzn.to/2Sakysx] Culti...
S2E1: Why You Should Care About Critical Thinking - and What It Actually Means
December 11, 2019 18:00 - 16 minutes - 11.7 MBWe're back from hiatus with episode 1 of season 2! Today we're talking about critical thinking - what it is and why it's important, even outside of the workplace. Critical thinking is not necessarily disbelieving everything you hear - it's more about forming objective opinions and judgments based on data. So in this podcast, I'm discussing what critical thinking is, and the skills you need to develop in order to grow your critical thinking. Referenced in this episode: Critical Thinking: No...
E11: Recognizing Effort Vs Talent (And It Doesn't Mean Giving "Participation Awards")
November 20, 2019 17:00 - 13 minutes - 9.62 MBToday I'm talking about effort vs talent again, and how important it is to recognize the effort and hard work someone put into something vs their innate talents. Don't dismiss hard work as "talent" - recognize the perseverance, persistence, and effort when those things led to someone's success. Tie success to level of effort, and you'll be teaching kids that effort is what success is dependent on, and not something like "talent" or something they were born with. Also note that this is the l...
E10: The Importance of Pursuing Your Passions
November 13, 2019 17:00 - 11 minutes - 8.16 MBIn this episode, I reflect on a Quora question I came across the other day. It made me think about how as individuals, pursuing our passions with intention and effort, and as parents, supporting our kids in doing the same, can make all the difference between having a dream and achieving a goal. Sign up for our mailing list at: https://www.coffeegritandinspiration.com/subscription Check out our YouTube at: https://www.youtube.com/channel/UCFmhaesAKv083RE8fOkpMhw Check out our blog at: https...
E9: Whatever Happens - I Will Handle It
November 06, 2019 17:00 - 9 minutes - 6.6 MBSometimes life can be pretty crappy, and it seems like there's so much fear and anxiety about what will happen next. In this episode, I'm talking about something that gives me comfort when I'm freaking out about what will happen next. Whatever happens, I will handle it! Referenced in this episode: Give Yourself the Gift of "I Will Handle It": https://coffeegritandinspiration.com/i-will-handle-it/ No More Mr. Nice Guy | Robert Glover: https://amzn.to/30cAJKb [affiliate link] Other Links:...
E8: Five Tips to Build Stronger Relationships
October 30, 2019 16:00 - 13 minutes - 9.16 MBRelationships - not necessarily the ones you have with your significant other - are hard! They have a huge influence on our success at work and in life. I try to learn everything I can about how to build stronger, more meaningful relationships from everyone I can, and here are five of the best tips I have. Here's to building stronger relationships! See the blog post at: https://www.coffeegritandinspiration.com/s1-e8-5-tips-for-building-stronger-relationships Sign up for our mailing list at...
E7: 20 Life Lessons We Wish We'd Listened To
October 23, 2019 15:00 - 19 minutes - 13.7 MBHeather joins me this week in 20 Life Lessons We Wish We'd Listened To. Which is, unsurprisingly, about 20 life lessons (10 from each of us) that we wish we could go back and teach our younger selves, if they would even listen (which they probably wouldn't). Maybe one of you will find this useful! Subscribe to our mailing list at: https://www.coffeegritandinspiration.com/subscription Visit us at www.coffeegritandinspiration.com Watch the video for this podcast on YouTube: https://youtu.be/G...
E6: How Journaling Helps With Self Awareness
October 16, 2019 17:00 - 9 minutes - 6.35 MBSelf awareness is one of the four pillars of emotional intelligence, along with self-management, relationship management, and social awareness. Journaling can help you build your self awareness through self-reflection and tracking your thoughts, beliefs, and habits. Tune in to hear more! Sign up for our mailing list at: https://www.coffeegritandinspiration.com/subscription. New! Watch the video that goes along with this episode on YouTube! Referenced in this episode: Emotional Intellige...
E5: Don't Be Afraid of Hard Work!
October 09, 2019 05:00 - 5 minutes - 4 MBThoughts on hard work and how nothing we want that is worth having will necessarily be easy - and we might not value it as much if it was! The YouTube video mentioned is by Tyler Larson, founder of Music is Win, and you can view it here: https://www.youtube.com/watch?v=xt9PQIzZPS8. The book mentioned is Grit: The Power of Passion and Perseverance by Angela Duckworth [affiliate link]. You can view my full affiliates disclosure here. Have a wonderful week! Support the show
E4: The Effects of Overapologizing
October 09, 2019 05:00 - 9 minutes - 6.3 MBDo you, like me, apologize for EVERYTHING? What you might not know is the effects that overapologizing has on the perceptions that the people around you have about you. We apologize for all sorts of things! If you'd like ideas on how to avoid overapologizing, see the related blog post at https://coffeegritandinspiration.com/how-to-stop-over-apologizing/. Sign up for our mailing list at https://www.coffeegritandinspiration.com/subscribe! Support the show
E3: Developing an Action Plan for Your Goals
October 08, 2019 04:00 - 9 minutes - 6.43 MBIn my super-scientific, ultra-analytical Facebook survey, people indicated they had trouble reaching their goals because they didn't know where to start. Here are some quick thoughts on ways you can start brainstorming action plans to realize your goals, even when they seem unachievable. To subscribe to our mailing list, visit https://www.coffeegritandinspiration.com/subscription/ Articles referenced in this episode: How to Create a Mission Statement (https://www.coffeegritandinspiration....
E2: Effects of Perfectionism and How to Avoid It
October 08, 2019 03:00 - 10 minutes - 7.41 MBDo you, like me, struggle with a tendency towards unhealthy perfectionism? Stuck in "tweaking" mode instead of moving on and getting things done? Are you afraid to start something new because you're afraid to fail? You're not alone. Join me in the Coffee Break podcast for a quick discussion on perfectionism and some ideas on how you can avoid it. Subscribe to our mailing list at: https://www.coffeegritandinspiration.com/subscription/ Support the show