As another year draws to a close, why does the pressure to reinvent ourselves, set big goals, and “start fresh” feel so intense? In this Headflex episode, co-hosts Rebecca and Diane pause the hustle, inviting you to join them in a gentle, honest reflection on the year that’s just ended.

Whether you’re craving a mindful way to say goodbye to 2025, hoping to set intentions for the coming year, or simply seeking a quieter space after a whirlwind December, Rebecca and Diane walk you through self-coaching questions, share personal stories, and offer insights for bringing perspective and intention into 2026.

Pour yourself a cuppa, grab your notebook, and settle in. This episode is dedicated to helping you reset, reflect, and carry forward what truly matters, one gentle, intentional pause at a time.

Here are the highlights:

00:00 Year-end podcast reflection before the new year

03:18 Reflect on your successes and what makes you proud

07:27 Focused on mindful work, finding joy in projects, and prioritising meaningful pursuits for next year

11:12 Health, self-discovery, and building bravery through support

15:38 Prioritise gentleness, reflection, and intentionality over rushing

16:50 Excited and intentional for the upcoming year, focusing on pacing and creating space for growth.

Connect with us at Headflex:

Email: hello@headflex.co.uk.

Website: www.headflex.co.uk

Instagram: www.instagram.com/head.flex/

Produced by Winter Audio

Why can the end of the year feel so emotionally charged - equal parts festive, frantic, and, for many, deeply stressful? In this Headflex episode, co-hosts Rebecca Walker and Diane Williams get real about the pressures of the holiday season. They share practical ways to manage workplace and personal expectations, flex your boundaries, and avoid ending up burnt out on December 24th.

Drawing from their coaching expertise, Rebecca and Diane discuss how tiredness, loneliness, and the ‘shoulds’ of the holidays can weigh on us, and why understanding your ‘stress signature’ is the starting point for real change. This episode serves up actionable insights and reflection questions to help you thrive, not just survive the festive period.

Here are the Highlights:

00:00 Intro: How to survive the stressful festive season

00:22 Exploring common workplace and home stressors

02:31 How to deal with the pressure of expectations

03:05 The power of social connection

04:16 Why ‘shoulds’ create more stress

05:19 The introvert/extrovert divide. Social battery drain versus loneliness and FOMO

06:18 How to stop overcommitting at work & socially

07:47 Recognising your personal ‘stress signature’

09:12 Creating safe spaces to talk honestly and support each other

10:14 Reframing deadlines: Can tasks wait until January?

12:22 Identifying unnecessary tasks (at work and at home) to reduce drain

13:39 Why a January lunch might beat squeezing in another event

17:14 Joyful priorities, creating pauses, finding nourishment

19:06 Christmas dinner plans and how food connects and nourishes

Connect with us at Headflex:

Email: hello@headflex.co.uk.

Website: www.headflex.co.uk

Instagram: www.instagram.com/head.flex/

Produced by Winter Audio

How often do you speak kindly to yourself after making a mistake or do you tend to be your own harshest critic? In this episode of Headflex, co-hosts Rebecca and Diane explore the powerful, but often misunderstood topic of self-compassion. Discover why being kinder to ourselves isn’t just “soft” or self-indulgent it’s scientifically proven to boost resilience, emotional regulation, and wellbeing.

Rebecca and Diane bust some big myths about self-compassion and share their coaching insights on why so many of us struggle to treat ourselves with the same kindness we offer others. Whether you’re wrestling with high expectations, tough self-talk, or feeling “stuck,” this episode will help you shift your perspective, boost your confidence, and unlock new ways to grow at work and beyond.

Here are the Highlights:

00:00 Introduction: Why self-compassion matters at work and in life

00:22 Seeing self-compassion as “soft” and why that’s a myth

01:08 Neuroscience: What kindness does for your body and mind

01:48 Philosophical roots from Aristotle to Buddha and Stoic wisdom

04:18 Mindfulness, common humanity, kindness

05:15 Expectations, imperfection, and tough self-talk at work

06:22 How our environment and learned behaviuor impact self-compassion

09:10 How awareness breaks the cycle of self-criticism

10:45 Is compassion weakness? Why the opposite is true

12:22 Accountability vs. kindness and why acceptance matters

15:09 When being kinder to yourself feels uncomfortable (or indulgent)

17:45 Lessons from health setbacks, parenting, and returning to work

20:45: Driving your career from compassion vs. “shoulds”

21:06 Practices to build self-compassion

26:46 Letting go, reframing, and daily habits for kinder self-talk

27:10 Self-coaching reflection questions to start your journey

Connect with us at Headflex:

Email: hello@headflex.co.uk.

Website: www.headflex.co.uk

Instagram: www.instagram.com/head.flex/

Produced by Winter Audio

Why do so many of us feel the need to be in control, at work, at home, and in our relationships? Co-hosts Rebecca and Diane dive into the complex and often messy world of control, exploring what drives our need to orchestrate and manage every detail. From the pressures of change and uncertainty to the deep links between trust, fear, and perfectionism, this episode provides real insights about how control shows up in our lives and impacts those around us.

Tune in as Rebecca and Diane discuss how our relationship with control can hold us back and how learning to relinquish control (yes, even when it feels challenging!) can help us move forward, boost collaboration, and restore our energy.

Here are the Highlights:

00:00 Introduction: Why our relationship with control matters

01:04 Control at work, when it helps, and when it hurts

02:14 What’s behind the need for control?

04:50 What drives controlling behaviours?

06:09 Real-life examples: Control at home and in the workplace

08:43 The energy drain of chasing control

09:19 The impact on teams: Collaboration, trust, and getting “stuck”

11:22 The cycle of rescuing, fixing, and passive behaviour

13:21 How to notice where control shows up for you

14:28 Trust, fear, and how to unlock new dynamics

16:15 Relinquishing control leads to innovation, creativity, and freedom

18:27 Self-compassion, pacing, and reframing what matters

20:42 Parenting, delegation, and the lessons for leadership

22:05 How to identify, trust, and delegate more effectively

22:34 Self-coaching questions to reflect on your relationship with control

Connect with us at Headflex:

Email: hello@headflex.co.uk.

Website: www.headflex.co.uk

Instagram: www.instagram.com/head.flex/

Produced by Winter Audio

Why do annual appraisals inspire so much anxiety from those being appraised, as well as their managers? Co-hosts Diane, and Rebecca take a deep dive into the good, the bad, and the ugly of performance reviews, sharing real insights from the coaching room and exploring how shifting mindsets can make these conversations far more meaningful (and less stressful) for everyone involved.

This episode brings practical strategies for approaching appraisals,, and offers self-coaching questions so you can reflect and take charge of your appraisal experience whether you’re giving or receiving feedback.

Here are the Highlights:

00:00 Introduction: Why it’s time to talk honestly about appraisals

01:45 A brief history of appraisals and why nerves kick in

03:30 Why appraisals have a negative reputation

04:26 The emotional impact of appraisals

06:22 The challenge for managers

08:52 Feedback pitfalls: The “feedback sandwich” and surprise revelations

11:46 The aftermath and why the negatives stick more than the positives

13:12 How to make appraisals more meaningful

15:15 Focusing on outcomes and forward-thinking

16:32 How to walk into an appraisal constructively

17:25 Choose a collaborative approach: Adult-to-adult communication

19:24 Who should do the talking? Why managers need to listen more

19:32 Self-care, reflections, and three essential self-coaching questions.

Connect with us at Headflex:

Email: hello@headflex.co.uk.

Website: www.headflex.co.uk

Instagram: www.instagram.com/head.flex/

Produced by Winter Audio

What role does coaching play in helping people with ADHD thrive in the workplace and why does a non-directive approach make all the difference? Co-hosts Diane Williams and Diane are joined by ADHD coach, educator, and advocate Sally Cater, returning to the podcast for a deeper exploration of how coaching can empower neurodiverse talent. In this third episode of our ADHD Awareness Month series, we spotlight the practical, emotional, and leadership lessons at the heart of truly inclusive workplaces. The episode also brings actionable insights for managers on busting myths, listening deeply, and getting educated from credible sources.

Here are the Highlights:

00:00 Introduction: Why ADHD at work needs a new conversation

01:45 Meet Sally: Coach, trainer, and advocate with first-hand experience of ADHD

04:54 The freedom of a non-directive coaching approach

07:21 Reclaiming “permission”: Owning needs and differences at work

09:04 Key ways coaches can support clients with ADHD

12:32 Navigating workplace adjustments and disclosure

14:03 Helping managers understand ADHD—and what not to do

17:54 Small changes, big impact: Doodling, walking, and adjusting meetings for focus

22:08 Education matters: Busting myths and going beyond stereotypes

25:43 How to have better conversations and ask “How does it show up for you?”

28:05 Sally’s big tip: Open dialogue is everything

About Sally Cater:

Sally has been an accredited coach for 10 years and is a champion for inclusivity and understanding in the neurodiverse community.

After uncovering her own late diagnosis of ADHD and and realising that the derogatory labels she had given herself over the years were a result of a lack of understanding of what her neurodivergent brain was struggling to do as she forced herself to fit into a neurotypical world, she has since redefined her narrative, shedding past misconceptions and now helps other coaches expand their confidence and knowledge of ADHD.

She runs two brilliant programmes which help coaches seamlessly integrate ADHD-informed strategies into their coaching practice, enhancing their ability to support and empower clients.

• ADHD in Focus for Coaches course, our ICF-accredited group coaching program
• ADHD Foundations for Coaches course, our self-paced course

Prior to becoming a coach Sally spent 25 years leading and managing teams across the private and third sectors. And had the privilege, in her own words, "of working with teams of all shapes and sizes, brimming with unique and brilliant minds."

Connect with Sally:

Website: https://sallycatercoach.co.uk/

Email: hello@headflex.co.uk.

Website: www.headflex.co.uk

Instagram: www.instagram.com/head.flex/

Produced by Winter Audio

How can workplaces support parents of children with ADHD? In this episode, co-hosts Rebecca Walker and Diane are joined by PR consultant and SEND (Special Educational Needs and Disabilities) advocate, Nicola McKelvey, as part of our ADHD Awareness Month series exploring “The Many Faces of ADHD.” Nicola shares her personal journey as a working parent of a child with ADHD, uncovering the unique challenges, unexpected moments, and crucial workplace support that can make all the difference.

They dig into the unpredictability of parenting a child with ADHD while balancing a career, the importance of open conversations with employers, and creative approaches like “adjustment leave.” Nicola also shares practical examples of flexibility and “scaffolding,” and why these matter so much for retaining talented employees. The conversation highlights the value of empathetic leadership, real partnership between employers and parents, and offers encouragement for organisations to be truly flexible not just ticking the box.

Here are the highlights:

00:00 Introduction to the “Many Faces of ADHD” series

01:22 Meet Nicola: Working in communications and parenting two boys, one with ADHD

02:03 Why being a working parent of a child with SEND is “doubly hard”

03:47 Navigating unpredictable moments: From school emergencies to flexible work arrangements

06:35 The power of advocacy and peer support

08:13 “Scaffolding” children and employees: Building supportive structures at home and work

11:00Flexibility redefined: From face time to outcome-based working and the need for a “menu” of support options

14:03 Redefining success at work while parenting a neurodiverse child

16:27 Challenges with shared parental responsibility and lack of summer childcare provision

18:25 The need for communication and understanding: Flexibility ≠ underperformance

19:51 Nicola’s advice: Be truly flexible, listen, and tailor support to individuals

About Nicola:

With 25 years’ comms experience, Nicola has worked both in-house and in agencies across multiple sectors such as financial services, FMCG and retail and in countries including the UK, Nordics and Australia and New Zealand.

For the past ten years, Nicola has been self-employed, working with a range of clients including Women’s Sport Trust and ASICS as well as freelancing with different PR agencies on projects including Women's Ashes and Women's Rugby World Cup 2021.

Nicola is a mum of two boys, the youngest of whom has a diagnosis of ADHD and ASD. In her spare time, Nicola set up and runs a women’s football team which won the inaugural season of the Surrey FA Women's Flexi-League in 2022/2023.

Connect with Nicola:

LinkedIn: https://www.linkedin.com/in/nicola-mckelvey/

Email: hello@headflex.co.uk.

Website: www.headflex.co.uk

Instagram: www.instagram.com/head.flex/

Produced by Winter Audio

What does living and working with ADHD truly look like? We are launching our “Many Faces of ADHD” series for ADHD Awareness Month. This week, co-hosts Diane and Rebecca chat with Thomas Woodhams: tech recruiter, host of the Be You. podcast, LinkedIn Top Voice, and passionate advocate for the neurodivergent community.

Thomas shares his candid story of adult diagnosis, challenging misconceptions about ADHD, navigating employment hurdles, and the power of self-awareness. Our conversation explores how workplaces can create genuinely safer, more inclusive spaces for neurodivergent colleagues not by ticking boxes, but by starting with empathy, curiosity, and small, practical changes.

Here are the highlights:

00:00 Introduction to the “Many Faces of ADHD” series

05:24 Self-awareness and diagnosis can clarify unmanageable life issues

07:52 Embrace your ADHD diagnosis and get comfortable with it

11:43 Identify neurodivergent colleagues and address challenges collaboratively

14:17 Supporting neurodivergent staff benefits everyone

19:27 Start with self-improvement; clarify points discreetly without revealing neurodivergence

20:00 AI note takers in meetings are game changers for neurodivergent staff

26:10 Be honest in staff surveys and exit meetings to drive positive change

27:10 ADHD friendly workplaces benefit everyone.

About Thomas Woodhams.

Thomas Woodhams is the owner and co-host of the Be.You Podcast Show, a platform built to share honest stories around careers, mental health, and neurodiversity. Working in Talent Acquisition for Sony Sports Businesses, and diagnosed as neurodivergent (ADHD) six and a half years ago, he uses his own journey to help others feel seen and supported. Recognised as a LinkedIn Top Voice, Thomas has grown a community by speaking openly, with humour and heart, about the challenges and wins that come with both work and life.

Connect with Thomas:

Website: https://careers.hawkeyeinnovations.com/

LinkedIn: https://uk.linkedin.com/in/thomas-woodhams

Be You. Podcast: https://open.spotify.com/show/2Ha3ffq8zgxWyRSSGIrZd0

Email: hello@headflex.co.uk.

Website: www.headflex.co.uk

Instagram: www.instagram.com/head.flex/

Produced by Winter Audio