It’s normal to want to ease into the new year. However, doing so at the sacrifice of your studies will not set you up for success in your exams. Shane Burke, LMS Project Manager at Chartered Accountants Ireland, argues that focusing on your exams early will lead you to the best result We understand that returning to studies after the festive break can seem a less than appealing prospect, particularly when you’re also in full-time employment.  By this point in January, the novelty of starting a new programme or a new academic year has well and truly worn off and finding new reserves of energy and commitment for the months ahead can feel like a big task.  However, the Institute is here to help you move forward with confidence. We’ll also explore the opportunities for exam practice and look at ways to help you return your focus to your studies when you feel pulled in different directions. Staying engaged Traditionally, January can be a time of lower engagement in learning activities. However, getting back into the hard work of study matters, and the stakes get higher from this point on – we have the statistics to prove it.  Each year, we capture the engagement and attendance levels of students. More recently, the shift to an exclusively online education model has provided far more detailed data on student engagement. By mapping results against student activity levels, we can now identify those behaviours that make a big difference in whether you pass or fail a subject in the summer.  When our data team compares exam success to student behaviours and investigates the data available from the Learning Hub, we see a strong correlation between students who perform well in the exams and keep up with their studies.   The opposite also applies.  Data shows that students who did not focus on their studies after the holidays and remained at a lower level of engagement in the months that follow were at greater risk of either only just passing their exams with a low mark or failing them completely. Busy season for firms The data points to a considerable increase in engagement (not unexpectedly) on the Learning Hub in the weeks leading up to the main exams. However, the problem is, by that stage, it’s often too late to catch up.  While you’ve stood still, the work keeps mounting; sessions build up, and later lessons only make sense if earlier fundamentals are thoroughly understood. As with any new job or contract, there are waves of work and busy periods you need to prepare for. Being new to the company, you might not be aware that you are about to be hit with long hours and a heavy workload over the next few weeks. This is driven by the volume of statutory audits which need to be managed by firms, with knock-on increased work in other areas of the business, such as tax and financial services.  Don’t worry. Your firms are well used to managing resources, and you will get through it with your team. You might even enjoy the energy and buzz involved in external assignments. However, finding study time can be extremely difficult during these periods.  We advise finding some time each week in early spring to maintain your studies. This might involve live webinars or putting aside some hours each weekend for study.  Remember, you’re wearing many hats as a trainee, employee, and student working towards a professional qualification. Over the coming weeks, your task is to keep all those balls in the air. Exam technique  Our data shows it’s not enough to ‘cram’ in the weeks before the exam. If that was ever possible in the past, it’s definitely not now, given the move to online education. The course material is too long, and there is too much of it to really understand what you are being taught if you try to stuff it into your brain last minute. Students should be spending that pre-exam time practising questions in exam papers and prepping their exam technique.   This is also backed up by the data. Students who fail exams tend to have lower uptake on mock exams and practice papers. On the flip side, students who passed – and passed well – in the main exam either engaged in mock exams or utilised practice papers in each subject at least once. Successful students study, learn and then practice what they learn in question banks and sample papers. You’ll also have ample opportunity to practice your technique on the online exam platform.  From late January, all students will have access to four sample papers in each subject. These sample papers are exam-quality and fully representative of the type of paper and distribution of marks you can expect in the main summer exams.  Then, closer to the mock exams, we will take one of these sample papers and upload this to the exam platform, Cirrus. This paper, known as the ‘Practice Paper’, allows you to practice what you’ve learned in exam technique from videos on the exams section of the Institute’s website (see ‘e-assessment’). You will have four attempts at each paper per subject. But what if you want to practice now and not after March? Easy. Just practice the questions from the question banks for each session in Microsoft Word. It offers functionality similar to the Cirrus exam platform and is a great way to practice before the mocks. All students have access to the mock papers released in March (CAP1) and May (CAP2). We strongly encourage you to use the mocks as another chance to practice on exam-quality papers, on the exam platform and in exam conditions.  What’s examinable? A common question we get from students near the end of the academic year is what content is examinable. Luckily, the Competency Statements outline what is examinable for each subject. These can be found in the exam information section of the Institute’s website.  In reading the Competency Statement, you will learn what’s examinable and how well you need to understand a certain topic to pass the exam. Bringing it all together As we’ve seen, January marks a crossroads for many in their studies. The pressure of the ‘busy season’ in work means that it can go two ways: you keep the pace or slack off.  In discussing what the data shows and matching student behaviours to exam success, we’ve demonstrated the importance of sticking to the programme. Even doing a little bit each couple of days will make a huge difference.  Now that it’s over to you. Start small and start now to set yourself up for success.

Each year in January we have Blue Monday.  Often referred to as the most depressing day of the year, researchers have cited the third Monday of January as a day when we are at our lowest, but it doesn’t have to be this way.  Blue January was awarded the gloomy title due to a combination of reasons. Christmas and New Year joy has evaporated, resolutions and motivation begin to crack and wane, finances can be stretched and we find ourselves in the thick of winter.  However, it is important not to allow the concept to become a self-fulfilling prophecy. The day can present an opportunity to check in with yourself, practise some self-care and a chance to look after your physical and mental health. Perhaps it is time to retrain our brain and change our outlook on the month itself- maybe January could be a time for gentleness, reflection and self-compassion rather than abstinence and self-criticism. January is a bleak month but a positive spin on the gloomy dark days of winter is to think of the days getting a little brighter with each one that passes and another step closer to Spring and Summer. There is something reassuring about the subtle change in nature in anticipation of better weather that can lift our spirits and encourage us to look to the future. Or why not carve out some time for yourself this blue Monday and make plans to brighten up the day.  Enjoy a sunrise morning walk Have a slow, gentle morning or breakfast Spend quality time with family/kids  Explore, and appreciate, your local area and surrounds Get out in nature Plan an adventure or complete a task you have been avoiding Embrace online learning Tackle that big DIY project and much-avoided clear-out Develop a new gardening skills Learn to cook or bake something new Catch up with friends Activity/Health Now is a good time as we start new beginnings to think about your health. Being active and having a healthy heart has never been more important. A regular walk will make a big difference and there is plenty of workouts or classes online, no matter what your fitness level. Carve out time for you!  Self-care Managing our stress and anxiety levels is essential and many people use meditation or yoga. But everyone is different, and some find painting or gardening works. Explore some options and find what works for you.  Appreciation The New Year gives us time to reflect and consider our surroundings, our family, friends, and appreciate all that is good in our lives. It also gives us the opportunity to consider changing things which perhaps were not so good for us.    If, however, Blue Monday has made an impact on you then perhaps Thrive can help? To help alleviate the effects of Blue Monday (and beyond), join Thrive and the District Societies for our joint Blue Monday webinar, taking place on Monday 16 Jan @12pm. Our speakers will be discussing their lived experiences and how we can protect and nurture our own mental health. We will be joined by founding member of Hermitage Green, Barry John Murphy, Head of Marketing and Communications for the Limerick City and County Council, Donn O’Sullivan, and a See Change ambassador. Book your free place here: Webinar Registration - Zoom

With Generation Z now established in the workplace, companies need to be savvy when creating an accommodating workplace without forgetting the previous generations' needs. Paul O'Donnell explains how to do just that Are you Generation Z, Generation Y, Generation X, or the rarer breed of baby boomer? With retirement ages drifting and young graduates streaming into the jobs market, a truly diverse workplace will include workers from all generations. Born between 1996 and 2007, Generation Z are not a niche cohort – they make up over a fifth of the population and are the fastest-growing electoral and consumer group – but as relative newcomers to the workforce, they may play a different role as part of their respective teams. In 2022, the Irish recruitment firm HRM released its 2022 'Understanding the Misunderstanding – Intergenerational Insight Report'. The report highlights how age-related stereotypes could mean that workers are somewhat pigeonholed and often assigned specific tasks based on their age and perceived behaviours. As this misunderstanding can negatively impact employee satisfaction and fulfilment – as well as the bottom line – a strategic approach to creating a working environment that meets the needs of all workers is vital. Reading between the lines, the report highlights the inherent challenges in building a genuinely intergenerational workplace and why employers must be cognisant of these to unlock and tap into the talent of all age groups. Priorities As illustrated by the survey findings, each generation has priorities regarding their chosen employer and future career path. It was clear that Generation Z workers have different views on work/life balance, and their preferred communication style is markedly different to that of their colleagues. It has been well-documented that Generation Z, on the whole, tends to be well-educated. They have also witnessed the significant disruption of a global pandemic as they began their working lives and have come of age as the realities of the climate crisis begin to bite. Thus, it is perhaps unsurprising that the report indicates that Generation Z sees themselves as quite different from other generations. On the ground, this can cause issues. An astounding third of Generation Z participants think differing perspectives held by different generations caused difficulties at work regularly. However, the diverse needs of each generation of workers are not necessarily competing. For example, the report found that Generation Z prefers an employer that supports their health and well-being. In contrast, baby boomers were far more concerned about the organisation's financial viability. Yet, employees from all generations benefit from an employer focused on both the bottom line and the health and well-being of its employees. According to a 2021 LinkedIn survey on learning and development, Generation Z is keen to upskill and learn on the job, as their longer-term goals may include an entrepreneurial endeavour. This commitment to lifelong learning should be considered when building people strategies that include ongoing training, rewards or recognition programmes, and career path trajectory. We also learned that for Generation Z, a collaborative culture is the number one factor when choosing a workplace. We know that firms with rigid hierarchical structures are the most likely to struggle to adapt to Generation Z's workplace needs. However, the reality is that traditional hierarchical structures and incremental career growth based on tenure are now outdated concepts. Yet, while an organisation may seek to re-orient its historical structure to accommodate Generation Z as they continue to stream into the workforce, this must be balanced against a duty of care to the other generations of workers. In this regard, the pace of organisational and technological change in the last two decades certainly presents both opportunities and challenges. As digital natives, Generation Z will invariably find digital up-skilling and role development easier – or at least more straightforward. And according to Kantar Global, the smartphone tends to be Generation Z's preferred method of communication. As hybrid workplace models become embedded, ensuring effective communication and savvily employing technology to enable this is a given. However, the pace of change can pose some problems, which must also be considered when creating and developing learning strategies for up-skilling and role development. Blending the generations' needs When blending the right mix of generations, employers must not lose sight of the bigger picture: they must be aware of the differing priorities of each, but this cannot be to the detriment of any one age group. By recognising the needs and wants of each employee cohort, they can exploit the possible synergies that a diverse workforce is capable of. The hunger and drive displayed by Generation Z will always be a welcome addition to a team, but the talent, skills, and experience of other generational cohorts are indispensable. Can a company culture please everyone all of the time? Of course not. But by re-orienteering critical elements of the organisation's culture to satisfy Generation Z, they risk alienating the other generational cohorts – who still comprise the majority of the workforce.  The HRM report clearly illustrates that the key to maintaining good intergenerational relationships is recognising differences and discussing them. As with most workplace challenges, clean and open communication – face-to-face, via email, or even over WhatsApp – is key. Paul O'Donnell is CEO at HRM Search Partners.

With the gender pay gap legislation in full swing, now is the time to invest and empower women in the workplace. Dawn Leane explains how There are numerous ways in which organisations can support the development of female talent. In approaching this piece, I asked myself, 'what is the main challenge that female coaching clients report?' The answer appears deceptively simple, so simple that it is often overlooked: communication—specifically, communication in two areas: articulating expectations and delivering unequivocal feedback. As advice goes, it's not particularly innovative or exciting, but it is fundamental. After all, how can anyone live up to expectations if they don't know what they are? Early promotions are usually based on the ability to perform tasks to a high standard, manage a function, coordinate and plan. Frequently, a promotion is preceded by the 'tap on the shoulder' indicating that an application is actively encouraged. However, at a senior level, there is a whole set of essential behaviours, attitudes and competencies that are not explicitly stated anywhere. Of course, this also applies to men. However, they have a more significant advantage when understanding many of these behavioural norms and unwritten rules. Accordingly, professional women are far more likely to find themselves disadvantaged when navigating the corporate environment. I often share the example of a client who was identified as having high potential, yet her career had stalled. She was performing well and getting all the right signals, but nobody had discussed her next move with her. Ultimately, she initiated the conversation with her manager, who asked what took her so long. She was being judged for her lack of self-advocacy – yet, nobody had told her this was an expectation. The double-bind—a set of double-standards women are subjected to in the workplace—is a significant factor in communication. To succeed, women must display the traits commonly associated with effective leadership, such as assertiveness. However, when women behave assertively, they often suffer consequences that their male counterparts don't experience. A significant long-term impact is associated with the double bind – it can prevent women from receiving the crucial feedback they need to progress. According to research conducted by McKinsey and LeanIn.Org in 2016, managers (men and women) are more likely to be concerned about appearing harsh or provoking an emotional response when delivering developmental feedback to women and so dilute the feedback or talk around the issue. The consequence of this hesitancy is that women are less likely to receive the critical feedback needed to succeed. Year after year, the McKinsey and LeanIn.Org Women in the Workplace report illustrates how women lose ground at every step on the corporate ladder. As a result, there are too few women to promote to senior leadership positions in representative numbers. In addition, women are increasingly leaving organisations that make it difficult for them to advance. When discussing career development with female employees, managers should consider the following: Don't assume that the organisation's culture is understood equally by all; Clearly articulate the behaviours that the organisation values and rewards; Don't be afraid to set performance objectives that may be difficult to quantify, such as networking; Create space for dialogue, asking questions such as 'what information would be helpful right now?'; and If tempted to dilute difficult feedback, ask yourself, 'what would I value if I were in this person's position?' Information is power. Presenting female employees with clear rules of engagement and detailed feedback levels the playing field. Once that is achieved, women will do the rest! Dawn Leane is Founder of Leane Empower.

Your time is a precious commodity and should be respected, particularly during busy seasons. Moira Dunne gives three tips on how best to utilise your time and maximise your productivity It is hard to be productive in today’s busy work environment, especially in the lead-up to the holidays. Whether you are working hybrid or fully remote, it is important to get the best return from the hours you work. Imagine finishing each workday with a sense of achievement, knowing that you have done everything on your list. For many people, that is the simplest definition of being productive: making a plan and then sticking to it. It helps us deliver important tasks, but it also contributes to our well-being. If you are not happy with your workday, do something about it. Start by understanding where your time goes each day. In most busy work environments, there are many requests and urgent issues, causing us to spend a lot of time in reactive mode, responding to others instead of making progress toward our own goals. To change to a more proactive way of working, you need to develop good habits. This helps you take control of your time and take charge of your workday. Here are three tips to boost your productivity in the few weeks before everyone takes a much-earned break. Tip 1: protect your time To protect your time, it is important to have a plan for your own work. Set out the key pieces of work you want to get done each week and the targets you absolutely must reach by Friday. Figure out what tasks will make you feel the most productive and accomplished by the end of the week and put them in motion. This plan gives you a focus for each day. You will be motivated to complete your tasks to achieve your target by the end of the week. Tip 2: say ‘when’, not ‘now’ Without a plan, it is hard to say no when someone makes a request, and people are often compelled to respond immediately. Your weekly plan will now help you quickly assess which work should take priority, particularly when it comes to new requests. For work that is a lower priority, ask the requester when they need it. They may say they need it straight away, but the question can prompt them to assess their own timescale and will communicate that you don’t drop work to respond to new requests. The best part of this response is that you are not saying no but instead negotiating a response time that suits your plan. Tip 3: make progress on the big things It can be hard to find time to work on bigger projects or goals, but this is our most important work. Sometimes we wait for a quiet week or a free block of time in our diary, but when those days do not come, the project gets pushed out. Start using your weekly plan to achieve your long-term goals. Include actions to get started on a project. Set a target to complete a goal. Bit by bit, task by task, make progress each week so that when the deadline arrives, you have the work done. Moira Dunne is Founder of beproductive.ie

The theme of Alcohol Awareness Week 2022 is change, something that most people find challenging, but change is ever present. We can all easily slip into patterns and routines, and drinking more than we should or using alcohol as a coping mechanism is one. However high levels of alcohol consumed regularly can undermine our physical and mental health. One of the biggest challenge is to force a change in our mindset and seek alternative tools.  If you are finding you are inclined to drink more heavily and frequently, then perhaps it is an opportunity to explore alternative coping strategies. Being mindful and observing a low-risk relationship with alcohol can make a big difference to your anxiety levels and mood. Below are some tips to get you started: Stick to the weekly low-risk alcohol guidelines If you can stick to these guidelines it will reduce alcohol related problems The recommended weekly low-risk alcohol guidelines are less than: 11 standard drinks for women 17 standard drinks for men Drinks should be spread out over the week –no more than 2 standard a day for men, or 1 standard a day for women. Have 2-3 alcohol-free days per week. For more on these guidelines and what is a standard drink check out the HSE site. The Ask About Alcohol  drinks calculator also provides fact-based non-judgmental information about how drinking affects health, wallet and weight. Be aware of your mental health & wellbeing An awareness of how you are feeling can help you identify behaviours and any self-destructing tendencies. Do you use alcohol to ward off or cope with a bad day, stress or low mood?  If so, it is important to look for alternative ways to deal with our mental health and wellbeing.  Connecting with others is essential as it gives us purpose and a sense of belonging. Get out and about, walking and being outside is so good for our mental health. Keep a routine that works Most of us not only like routine, but we need it, so find a routine that works for you and reap the benefits. Keeping structure to your day and evenings will really help you to stay focused. Find alcohol free alternative tools Explore new options and find something you enjoy and works for you. Reaching for that drink each evening can become a bad habit and one which could be hard to break. Reconnect with hobbies or interests you once had or learn a new skill and try some relaxation or mindfulness. Take a news break Turn off the endless newsfeed for a few hours. Anxiety, depression, and alcohol are linked, so give yourself a break and take sometime out from social media and all news feed. You will be amazed how quickly your mood can change once these distractions are removed.

Ahead of our Movember webinar, Movember Lessons: Surviving the Corporate World & Beyond, speaker Ewan Dunbar shares his experience of dealing with cancer and how his journey changed the trajectory of his life, career and mindset. 5,000 Steps!! That was my goal … if I could achieve that then I was sure that my system would kick back in, my wounds would start to heal properly, I would be able to cope without morphine and I would recover fully mentally.  24 hours earlier I had undergone significant surgery to remove stage three cancer and fit a temporary stoma bag for a year.  I had cried for the first time in over a decade when I looked down at my stoma wound, exhausted from the pain and a sleep deprived night in the “Zombie ward” (as I ‘affectionately’ named it). The Zombie Ward was intensive care where patients were typically on morphine and definitely not in control of their senses during the night (I only have admiration for the nursing staff).  I decided to take control of the situation… I declined any more ‘purple tablets’ (the morphine), forced myself out of bed and started putting one foot in front of the other to get walking.  I achieved the 5,000 steps within a couple of days much to the amusement (and possible annoyance) of the nursing staff as I marched up and down blocking the hospital corridor.  I achieved 10,000 steps after day five (not to be recommended) and was released from hospital in half the time I was originally told I had to stay for.  I had set a goal. I had a purpose. I had prepared through significant physical training in advance of my operation and apart from the ‘wobbly 24 hours’ mentioned above, I was determined to live up to the expectations that my friends, family and colleagues expected of me.  Throughout the year of my cancer treatment, the importance of having a really strong network was emphasised to me.  Everyone viewed me as being really positive but I was only positive because of them (they were the fuel to my fire in trying to cope with the challenges presented to me). How did I get there though? As everyone is all too aware, there are carcinogens throughout the world in which we live.  There is not any way to know definitively the cause of my disease however for me it was not coincidental that I was experiencing the most stressful period of my working career.  Whilst smiling on the outside and still being that positive person that everyone expected at work, I was going through so many challenges that I was not sleeping properly.  Despite a rigorous exercise regime, I was constantly exhausted from a lack of sleep and worrying about work issues.  It also does not surprise me that all the cancer sufferers that I befriended who are in their forties also developed cancer whilst going through a particularly stressful period in their lives. This is anecdotal and unfortunately people can just be extremely unfortunate, but this journey has led me to a large number of realisations which also prompted a career change.  I now coach and provide leadership talks to support business executives in navigating the challenges of business life. One of my regular questions to senior executives is “if you woke at 2am, what would you be thinking of” … unfortunately this transpires to be the reality for almost all of my clients, who are able to tell me exactly what they were thinking about.   In this ‘always on’ world, leaders need to check themselves (both physically and mentally) before they wreck themselves.  So please, if in doubt, get it checked out! (early detection is key to saving lives, possibly even yours!)  If you are struggling with business challenges then please reach out to someone for support. Ewan Dunbar is an Executive Coach, Facilitator and Founder of xPotential. Ewan will be speaking at the Thrive Wellbeing Hub and the Young Professionals committee Movember webinar, Movember Lessons: Surviving the Corporate World & Beyond. The one-hour session taking place on Wednesday 16 November will focus on men’s health and their journey through the corporate environment. We will be joined by Ewan Dunbar and Michael Burton who will share their own personal experience of the challenges faced, the journey back and the life lessons learned along the way.  Register for free here: Movember Lessons: Surviving the Corporate World & Beyond!

Active listening can be a powerful tool for effective communication and connecting with colleagues. Ed Garvey-Long offers tips on how to get it right It might surprise you to hear that there are different types of listening. However, I'm sure we all know the feeling of talking with someone and noticing that the other person's attention is elsewhere, distracted by something else. This can make us feel like the person we are talking to is undervaluing what we are saying, even though they may well be able to recall accurately what was said during the conversation. This is known as 'passive listening.' Its opposite—active listening—is a much more useful tool, particularly in the workplace and when connecting with colleagues. The term 'active listening' was coined in the 1950s by American psychologists Carl Rogers and Richard Farson. The central idea of active listening is to be an equal participant in conversations. This allows the listener to take note of body language as well as words and will result in a more nuanced discussion. Employing active listening will not only help your colleagues feel they have genuinely been heard but can also help build a foundation of trust within teams. Furthermore, this is a skill that anyone can learn. Below are some tips to help you become an active listener: Slow down When another person else is talking, we might rush to the end of the conversation, guessing what they are trying to say and getting our brains to start rehearsing what is best to say in response. In doing so, however, our attention shifts, and we risk missing important details. Don't rush ahead! Instead, slow down and really consider what is being said to you. Once the other person has finished speaking, taking a second before speaking is OK; maybe even ask a follow-up question about what they have just said to demonstrate that you have been listening and understood what has been said. Notice what's not being said We give off more signals about our thoughts and feelings than just by using our words. Our body language can often give subtle clues about the speaker's situation. For example, a stressed colleague might have very tense body language, sitting hunched on their chair. Stress can also sometimes be heard in someone's voice, making them sound strained or even quieter than usual. If you notice these behavioural changes in someone you are conversing with, don't interrupt them and draw attention to it. By doing so, you run the risk of making them feel uncomfortable. Instead, wait for an appropriate time to ask a question like 'are you doing all right?' This can reassure someone that they are being noticed and might encourage them to open up more about their situation. Empathy is king Everyone has difficulties in their lives from time to time, whether it be work stress, family issues or money worries, etc. When listening to someone, consider their perspective as much as possible. They might have been nervous about having this conversation with you or are finding the topic hard to talk about. Recall how you've felt in the past in similar situations and behave as you wish others had behaved towards you then. Consider the context Active listening is a great skill to practice and can really help colleagues feel heard and help you develop your own communication skills. However, it is essential to acknowledge that it can be quite tiring to be constantly in active listening mode. Instead, consider saving your active listening skills for important meetings, such as probation reviews or when colleagues ask to speak to you in private. Active listening can be a powerful tool, but it's wasted if it's used on idle chitchat in the office kitchen! Ed Garvey-Long is a poet and founder of Ed Garvey-Long Coaching

There are lots of simple ways to add exercise into your day, and they can come from the most unexpected of places. Housework and gardening can help you squeeze in more moderate exercise, for example. Find out how else you could add more activity into your day. Not doing enough exercise can shorten your lifespan by three to five years, according to research. Regular exercise can help manage weight, keep your muscles flexible, and even maintain collagen production as you get older, leading to healthier skin.  It also relieves stress, boosts energy levels, improves your confidence, can help you sleep better, and helps you maintain your independence as you grow older.  Statistics show just how much of a difference regular exercise could make to your health:   up to 35 percent lower risk of coronary heart disease and stroke  up to 50 percent lower risk of type 2 diabetes  up to 50 percent lower risk of colon cancer  up to 20 percent lower risk of breast cancer  up to 83 percent lower risk of osteoarthritis  up to 30 percent lower risk of depression  up to 30 percent lower risk of dementia  How much exercise do you need?  According to public health guidelines, you should aim to be active every day and do at least 150 minutes of moderate activity every week.  Moderate exercise is something that leaves you slightly out of breath and raises your heart rate. This could be 30 minutes five days a week, or you could break that down into three 10-minute sessions.  You should aim to do at least a couple of strength training sessions a week as well, such as weightlifting, heavy gardening, or exercises that use your body's weight as resistance (like yoga).  The good news is that being physically active doesn't have to mean joining an expensive gym or committing to running a marathon.   Nor do you have to go from zero to 150 minutes - it’s far better to start slowly and build up gradually as your fitness levels improve.  speed up daily chores  Small things - like taking the stairs instead of the lift, walking to work or the next bus stop, gardening, playing with your children, and doing DIY and shopping (especially if you leave your car at home) all help to boost your activity levels.  Housework, for instance, is a great way to get moving - dusting, polishing, ironing, scrubbing, and vacuuming is great for boosting your heart rate.   You could also wash your car by hand or clean your own windows, either of which will get you moving more.  walk for health  A regular brisk walk can improve your heart and circulation, help your lungs, lower your blood pressure, and reduce your risk of coronary heart disease and stroke.  Even if you can't manage a brisk walk, a gentle walk is still good for your bones, joints, and immune system. And it can boost your mood.   And, because walking is a low-impact exercise, it's much safer in terms of injury and accident risk, especially if you haven't exercised much lately.  go for a swim  Swimming has similar health benefits to walking, so it’s no wonder it’s a popular form of exercise.  There’s no age barrier, and you can take things at your own pace. This may explain why swimming is so popular among middle-aged and older people.  Studies have also shown that swimming every day could protect against dementia.  If joint problems prevent you from walking, swimming is ideal because the water supports your weight and takes the pressure off your knees, hips, and spine.   Can’t swim? Most swimming pools offer adult swimming lessons as well as aqua aerobics classes.  do a dance  Dance doesn’t just keep you fit and healthy - it also gives you a more positive outlook on life! And it’s great fun.  Learning a new dance can help to keep your memory sharp. One report even claimed that dancing is associated with a lower risk of mental decline.  With ballroom, Latin, jive, disco, line dancing, ballet, and even belly dancing, there's a type of dance for everyone.   ride a bike  If you already have a bike, cycling is an easy way to exercise more.   It could save you money on petrol, too, since statistics show most car journeys are under a mile long (a distance that can easily be cycled in most cases).  Cycling is ideal for working your lower body and your cardiovascular system. It may also help reduce your risk of heart disease and high blood pressure.   According to research, cycling for 20 miles or more a week reduces your risk of heart disease by half compared with a non-cyclist.  Cycling protects against obesity, too, since a moderate ride burns eight calories a minute.   According to experts, people who cycle regularly are as fit as those who are 10 years younger. It can be fun, too, especially if you get the whole family involved.  Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members, ACA students and their close family around the world.

Dawn Leane examines the main barriers to success experienced by women and what organisations can do to break the career inhibitors down In workshops organised after the publication of the research study carried out by Fiona Dent and Viki Holton for their book Women in Business: Navigating Career Success, women were asked to identify factors they believed had hindered their progress. Their responses are broadly categorised as follows: Limiting beliefs; Family issues; Work colleagues; Personal style and skills; Lack of organisational support; Gender issues; Taking the wrong career path; and Politics and bureaucracy. The most frequently mentioned issues focus on self-doubt and limiting beliefs. As this is a nuanced subject, it is important to distinguish between limiting beliefs and confidence.  Limiting beliefs vs confidence Beliefs are assumed truths developed over time from our direct experiences and observations. They usually don’t exist as explicit propositions. We may barely be aware of them, but they influence what we think, say, and do.  When they manifest self-doubt, they become limiting beliefs. An example of a limiting belief may be ‘I can’t handle conflict’, which could lead to a lack of assertiveness or the tendency to give in to others. Limiting beliefs can have a significantly negative impact on our ability to achieve our full potential. Confidence, however, can be significantly influenced by workplace culture. Women are regularly told that they should be more confident, which is particularly unhelpful as it puts the responsibility firmly back on women, as opposed to examining the environment as a contributing factor. One way in which the office environment can impact confidence is ‘backlash avoidance mechanism’, whereby women feel uncomfortable self-promoting due to perceived social consequences. Feedback and career development In the workshop, 59 percent of participants believed that men and women are judged unequally, particularly when it comes to feedback and development in the workplace. This is supported by the Women in the Workplace study—a study of US women in the workplace conducted by LeanIn.Org and McKinsey & Company—which found that women report receiving feedback much less frequently than their male co-workers. In fact, women are more than 20 percent less likely than men to receive difficult feedback, which is essential to improving performance. One reason cited by managers is their fear of an emotional response, which is less of a concern when giving feedback to male employees. Further, the feedback that women receive is often vague and non-specific. In their Harvard Business Review article, ‘Research: Vague Feedback is Holding Women Back’, Shelly J. Correll and Caroline Simard advised that “women are systematically less likely to receive specific feedback tied to outcomes, both when they receive praise and when the feedback is developmental.” They also found that when women did receive feedback, it was largely focused on their style of communication. Family issues While it is widely accepted that family issues can be a barrier to success, most participants in Dent and Holton’s research recognised that decisions made in relation to family life require compromise—and that it was typically the woman in the relationship who compromised out of personal choice. Many women accepted this as an inevitable consequence of motherhood and feel obliged to take responsibility and be available for their children. Managing employee long-term success The overarching message from these pieces of research is that what happens early in a woman's career significantly impacts her long-term success. It is important that both the career accelerators and inhibitors discussed in this series are considered by organisations when developing talent management and career development programmes. You can read the first two articles in this series: Empowering women for better balance in the workplace Four success factors for women in the workplace Dawn Leane is Founder of Leane Leaders and Leane Empower. 

Retirement doesn’t mean you have to scale back on how active you are. If anything, you can be busier than ever, thanks to the wealth of opportunities that are out there. Part-time jobs and volunteering are great for helping you stay busy if you’re retired. Not all retirees want to just put their feet up and relax. They don’t necessarily just want to spend their retirement pursuing their hobbies or pastimes either. There are many more activities out there to help keep them busy and give them more of a purpose. What’s more, not everybody who retires can afford to live off their savings and pensions. Part-time jobs are ideal for providing the additional income that’s needed to supplement savings and pensions. Believe it or not, there are numerous opportunities - paid and voluntary - available to retired people these days. In fact, some retirees even go on to start a brand new career! Retirement doesn’t have to be restrictive. Focus on how you want to spend it and what you need to do in order to achieve your goals within the next chapter of your life. Types of part-time work Self-employment If you’re considering working for yourself, but aren’t sure what to do, then start by considering your hobbies. Whether it’s needlework, knitting, furniture restoration, gardening, or DIY, lots of people set up small businesses and start new part-time or self-employed careers when they retire. Given the digital era in which we now live, the internet has opened up so many doors. This means that if you used to be a secretary, you could provide remote typing or bookkeeping services to companies who don’t have the resources to employ a full-time member of staff to carry out this work. Alternatively, you may enjoy car boot sales and have an eye for a bargain that you can easily resell online, making yourself some extra money in the process. The options, and opportunities, are endless! If you quite like the idea of working for yourself, make a list of all of your skills, personal qualities and interests. This will enable you to see if there’s a gap in the market you can tap into. The additional income you make will also help with your financial budgeting and retirement planning. Staff employment By law, older workers, who may have retired or be close to retirement, should not be categorised into doing certain types of work. Anti-discrimination legislation means that retired people, or those nearing retirement, can continue in the jobs they have done for most of their working life way beyond conventional retirement age. Because it’s unlawful to discriminate on the grounds of age, you should have the same chance of gaining employment as everybody else. What about ex-work colleagues? Networking provides you with possibly the best chance of finding work if you want to continue working part-time within your chosen field. Most people are familiar with the likes of B&Q and Tesco, who have long maintained a policy of actively encouraging retired people to work. However, all companies now need to also take a proactive approach to considering older applicants when it comes to their recruitment processes. Voluntary work Sometimes, people who have retired, simply want to give something back and help others, so get involved with voluntary work. They can do this by themselves or with their partner if they’re retired too. There are many benefits to volunteering for all involved. For retirees, it’s a chance to make new friends and learn new skills. It can also be incredibly rewarding, as well as provide you with some purpose and structure to your day. Taking part in voluntary work is both mentally and physically rewarding. It has been recognised for helping combat depression, boosting self-confidence, staying fit and healthy and cultivating happiness, among numerous other things. Many charities and volunteer groups actively encourage retirees to get involved due to their maturity; wealth of experience and enthusiasm for the cause: charity shops are always on the look-out for staff, or perhaps a voluntary organisation can make use of any administration skills you may have if you enjoy physical labour and working outdoors, there are countless voluntary projects related to conservation out there you may want to take on an active role within your local community, so you could become a local councillor if you’re a good communicator and ‘people person’, helping out with disadvantaged young people or providing telephone support via the Samaritans might be just the thing for you if you drive, you may be able to find work collecting the clothes bags that are left out for charities or by taking people to and from hospital Your local council, local newspaper and library are good places to start enquiring about voluntary work. There are also plenty of online resources too. Simply type into a search engine (e.g. Google) 'voluntary work' in your local region. Volunteering is an opportunity for you to be involved in something you really enjoy doing. Whether it’s a hobby or continuing your previous role or existing voluntary work. A final few words about staying busy during retirement… Retirement doesn’t have to mean staying in and having minimal interaction with people. There are numerous different avenues you can explore, from starting a self-employed business based on your hobbies and interests and taking part in voluntary work, to still working for an employer on a part-time or job share basis. The more you search for ways to spend your retirement, the more we guarantee you’ll find…. For advice, wellness coaching or counselling, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294. Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members, ACA students and their close family around the world.

Challenging your bias is uncomfortable and takes effort, but it needs to be done to foster a truly inclusive workplace culture. Andrea Dermody explains how. Our brains are trained to make snap decisions that are not necessarily based on either facts or judgment. The key here, however, is what happens next. Do you act on your initial judgement, or do you take a step back, acknowledge the facts, and change your behaviour accordingly? This is a central issue around different types of bias. When we make a judgement and don't change our approach, no matter the evidence to the contrary, we're heading down a dangerous road towards unconscious bias. And, when we first become aware of unconscious bias, trying to do anything about it will feel uncomfortable.  Why uncomfortable matters When we learn a new skill, such as riding a bike, we're delighted to be uncomfortable. But in the professional arena, and especially for those in senior roles who are used to being regarded as well-informed, recognising that there are areas where we are ignorant is an uncomfortable place. However, to work towards eradicating biases, it is essential to be aware of these knowledge gaps and understand how important it is to start learning. By listening to what people with different experiences have to say, you will build this skill into a habit and eventually find yourself less uncomfortable and more informed. Be BRAVE to counteract bias One way to eradicate biases is to deploy the 'BRAVE' technique. Each letter of BRAVE stands for two actionable steps an organisation can take. Build relationships outside your in-group Hearing the story of someone else's different lived experiences can help promote empathy. Be consciously inclusive Ensure you build inclusion into every touchpoint and interaction you have with people by asking yourself what is missing: do we have differences represented? Do we hear different perspectives and voices? Recognise bias in yourself and others Look for people who will challenge you—and do the same for them. Request feedback from a broad group You have to leave your echo chamber to see the full picture of a situation. Consider 360 feedback requests from people outside your comfort zone, such as peers and direct reports. Advance all talent Don't just choose to mentor and sponsor people who have the same experiences as you. It is much more valuable to mentor and sponsor people who might have a different experience from your own to broaden your view and theirs. Accountability to drive progress Consider how you will hold yourself accountable for any changes you make to your way of thinking and question how your organisation holds people responsible for change. Without accountability, cultural or behavioural change is impossible. Being vocal the moment you see inequity If you don't challenge where you see inequity, you're telling everybody else in the group that you're okay with what's been said. Speak up. Add another viewpoint to your decision making Are you only making decisions based on input from a tiny group of people? Receive input from a variety of different types of people. Empower everyone to contribute and act Help people understand that inclusive culture is about how we treat each other, from the CEO down. Effort by everyone, every day Feeling and doing something that makes you uncomfortable, or doing something that feels initially counterintuitive, can feel like it's going against your gut. But, we must make ourselves uncomfortable to drive inclusivity within our organisations. Andrea Dermody is the Founder of Dermody Inclusive Organisations

September is Irish Heart Month which serves as an opportunity to spread awareness about our heart, its health, and the prevention of cardiovascular disease. The Irish Heart Foundation’s new campaign ‘Her Heart Matters’ aims to raise awareness of heart disease and stroke in women. Stark figures surrounding the campaign show 1 in 4 women in Ireland die from heart disease and stroke. Overall, approximately 10,000 people in Ireland die from cardiovascular disease every year. Here the Thrive wellbeing team takes a look at ways you can protect your heart health. Heart Disease & Menopause A woman’s risk of heart disease and stroke increases with the onset of menopause. This is due to lower levels of oestrogen which can increase blood pressure and cholesterol, symptoms of menopause such as poor sleep and night sweats can increase your risk as well as changes in body shape, muscle, and fat stores. Men & Heart Disease Men are more likely than women to develop heart disease. There is a variety of reasons that causes an increased number of cases of cardiovascular disease in men. It is suggested that men tend to cope with stress differently compared to women and may be less adaptive to cope with stress physiologically, behaviourally, and emotionally. Men also tend to pay less attention to healthy lifestyle behaviours and could be less aware of associated symptoms. Protect your Heart The good news is that 80% of premature heart disease and stroke are preventable by making simple but vital lifestyle changes and being proactive when it comes to your health, as is the case with many other diseases and illnesses. Manage stress – find ways to relax, maintain a regular sleeping pattern, practise relaxation techniques, stay connected Get Moving Eat well Stop smoking Drink less alcohol Know your family history Check it out - have regular blood pressure and cholesterol checks Know the Signs Awareness of the signs of heart disease is imperative to early detection but what symptoms should you look out for that might indicate a potential heart problem? Chest pain Pain or weakness in legs/arms Breathlessness Fast or slow heartbeat or palpitations Feeling dizzy/lightheaded/or faint Fatigue Swollen limbs The Thrive Wellbeing Hub is here for you on all matters related to your health and wellbeing. For more information or advice, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294. We also host an abundance of insightful and practical wellbeing webinars that may help you in your efforts, you can visit our Help & Guides page to view. For more on Irish Heart Month, please visit irishheart.ie.

The right mindset, along with a robust support network, can do much to help women in their careers. Dawn Leane explains the four factors that have contributed to the career accomplishments of successful women in business In my last article, I shared details of a research study carried out by Fiona Dent and Viki Holton for their book, Women in Business: Navigating Career Success, in which successful women revealed the factors that either encouraged or inhibited their careers. Now, we need to look at the factors the participants in that study identified as crucial to promoting and supporting their achievements. Personal work attitude Resilience is essential for women as they navigate hidden challenges and barriers their male counterparts do not face. This includes a strong work ethic and the ability to manage adversity. In her book, Mindset: The New Psychology of Success, psychologist Carol Dweck contends that, from early childhood, we develop one of two mindsets: a fixed mindset or a growth mindset. People with a growth mindset believe that, with effort, we can develop our skills, abilities and talents. They also focus on learning from positive and negative experiences and persevere when facing adversity. In contrast, those with a fixed mindset believe success is based on innate ability. By understanding, challenging and adjusting our mindset, we can change our career trajectory, relationships and happiness. Supportive family and friends In her book Couples That Work, Jennifer Petriglieri discusses how dual career couples face challenges that are usually framed as a zero-sum game, where one partner succeeds at the expense of the other. Couples who thrive develop what Petrigilieri terms a ‘secure base’, meaning both partners are supportive and encourage each other to take risks. The support role is interchangeable. Sometimes, one person is the support, and at other times they are the one being supported. Many participants in Dent and Holton’s study valued the support of their partner, family and friends in achieving success. Having a ‘secure base’ is one of the ways in which women can gain support needed to thrive. Organisational support The support of managers and colleagues is also crucial to women developing their careers. In response to the question “During your career, please indicate the people who have supported you in achieving your goals?”,  87.6 percent of Dent and Holton’s study participants identified their bosses, and 79.9 percent identified colleagues. Almost all participants highlighted the importance of their manager offering encouragement, providing challenging opportunities and the psychological safety of being allowed to experiment and fail. The manager is also crucial to one of the most pivotal points in a woman’s career: maternity leave. Research carried out by Dublin City University, Re-Engaging Talent Post- Maternity Leave: Enablers and Barriers to Positive Reintegration, identified that: “one of the critical factors in determining how women experienced the transition back into work after maternity leave was the perspective management had on maternity leave and this transition in a woman’s career. We saw many positive examples where line managers and/or the organisation viewed their maternity leave as a brief interlude in the individual’s long-term career. In these organisations, the females often reported a positive transition back after leave”. Developmental opportunities, such as a willingness to study for more qualifications and continuing personal and professional development, were also identified as essential factors, as were moving regularly and gaining international experience. Self-awareness A strong awareness of individual skills, career goals and taking advantage of opportunities were also associated with career success. Being unashamedly intentional and strategic about their ambition can feel uncomfortable for women because of their experience and societal conditioning. Having a sponsor, coach or mentor at key junctures allows women to access experience, further develop self-confidence and judgement and remain on track when navigating barriers to success. Dawn Leane is Founder of Leane Leaders and Leane Empower. In October, she will deliver a workshop for aspiring female leaders, Women in Leadership, Navigating the Environment.

Self-reflection can be used in every facet of your life, but when used to review your exam experience, it can improve your performance, enhance your engagement, and boost your motivation, explains Edel Walsh  Simply put, self-reflection is the act of taking time to think, meditate and evaluate your behaviours, motivations, and performance. Self-reflecting on your exam performance, regardless of whether you passed or failed, encourages critical thinking about how you approached the task. It helps you consider what worked well for you in the exam process and what didn’t, and how you can approach this task differently in the future. By reflecting on your exam performance and experience, you will gather valuable information to help you grow and develop as a learner.  Effective questions for reflection Let’s look at some useful questions to support you in your reflective practice. We will reflect on your exam preparation, your performance during the exam and what you might do differently in the future. It’s best to write your answers down as they will have a greater impact and can be read again later. Exam preparation  What learning strategies were most/least helpful? How do you learn best? Were you deep learning or surface learning? Did you use all the resources available to you? How realistic was your study schedule? When do you know you have really learned a topic? Exam performance  Did you have enough time to answer all the questions in the exam? Which topics or subjects were you least/most confident answering? How did you feel during the exam? Did you use any stress management techniques? What did you learn from this exam? Future exams What study strategies will you continue using in the future? What changes do you need to make? What have you learned from this experience? Who can support you going forward? Addressing common reflections There are often common themes that come up for students after they have reflected on their exam preparation and performance.  Time management Exams are designed to be completed within a given time frame. Finishing an exam too early can be as big a red flag as not completing it. You might have accidentally skipped a question or mis-read a requirement.  However, a more common mistake students make is spending too long on one question. You might have been confident about the subject matter and written too much. It’s important to remember that, no matter how much information you can give on a topic, once your time is up, you must move on to the next question.  A good solution for this is to answer the easy questions first. This will build your confidence in time management. You can go back to the difficult questions later in the exam.  When time starts running out, you can get flustered and make mistakes. Slow down, take a deep breath and use positive self-talk. Tell yourself you can do this — and then do it. Misinterpreting a question Students often say they mis-read a question or they misinterpreted what was being asked of them in the exam.  During your next exam, take deep breaths when you think you have gone awry. You can get a lot of clarity by taking just 20 seconds to breathe deeply.  It’s smart to highlight the key words in the question and look out for the word “and” in a question requirement. In one question requirement, there might be two questions and you don’t want to miss an opportunity to gain full points. Stress and anxiety It is very natural and very common to feel a little stressed or anxious coming up to or during an exam. Because of this, students often say their “mind went blank” during the exam. For your next exam, be prepared to calm your nerves. Practice breathwork before the exam and it will come naturally to you during the exam.  A simple method is to breath in deeply for four seconds, hold for four seconds, breath out for four seconds and hold for four seconds. By doing this simple exercise, it will calm your nerves and help you focus.  If your stress levels are very high, be sure to talk to someone in your support network or a professional as they can help you with some relaxation techniques or give you some advice to ease anxiety. After reflecting on your exam performance and experience, make an action plan for your next exam. Consider the following questions.    What is your goal for your next exam?  What study/learning strategies are you going to put in place? What study/learning strategies need to be changed or abandoned to achieve your goal?  Final note Self-reflection can come easily to some and not so easily to others. However, even if you’re in the latter category, it is still worth trying it out as it really can improve your performance, engagement, and motivation.  

Maintaining work-life balance can be challenging in the new hybrid working world, so what happens when you throw study into the mix? Rachel Weir investigates Work-life balance; if we didn’t encounter it before the pandemic, we have certainly heard a lot about it since.  In short, work-life balance is the state of equilibrium where a person equally prioritises the demands of their career against the needs of their personal life. Previously, it was difficult or impossible to take work home at the end of the day, establishing a clear line between professional and personal.  However, with advancements in technology that enables us to work from home, very few people can continue to achieve this perfect balance.  The sweet spot If qualified Chartered Accountants are finding it difficult to achieve a healthy work-life balance, what hope does a person who must add studying into the mix have?  While it is possible to work and study full-time, it’s easy to be pulled in different directions, expelling a lot of time and energy, and requiring you to adopt new habits to help you through. Finding the sweet spot that allows you to fully immerse yourself in both experiences – working to gain practical experience while also studying to progress your education and qualifications – comes with challenges. However, not finding this balance can leave you feeling fatigued, stressed, and suffering from the dreaded ‘burnout’.  Get your priorities straight  Another common struggle can be dealing with conflicting priorities.  For example, you may have exams coming up and currently spend each evening studying and completing practice questions. However, your manager has asked you to feed into a large client report and an ‘all hands on deck’ approach is needed.  What do you do? How do you continue preparing for your exams while doing your job to the best of your ability? This is where finding that work-life-study balance will serve you best. Achieving balance These are seven of my top tips to achieve a good work and study balance to successfully avoid burnout. Organise your time wisely  Always try to keep an eye on what is coming up. If you know you have a deadline, make sure you give yourself plenty of time to prepare.  You must make use of timetables, planners, phone apps or good old-fashioned ‘to-do lists’. They allow you to cross off tasks as you complete them and are a great way to keep an updated schedule and stay on top of your work.  Plan certain tasks around the times of the day when there are fewer distractions and you can be your most productive. Some people prefer to get up early and start their day by studying, allowing them to focus on work and have free time for socialising the rest of the day. Others prefer to study in the evening when the house is quiet.  If you have the option to work from home, take full advantage of this. You could use the time you would spend commuting to and from work to study, opening your evenings up to rest.  Prioritise your tasks  Time management is key. There are only 24 hours in the day so it is important to be realistic about what you can achieve within a certain timeframe.  Write out a to-do list of all the tasks you must complete, number them in order of priority and start working your way down. Set productivity volume rather than time targets such as, “I am going to practice these four questions” rather than “I am going to study for two hours”. This will allow you to track your productivity more effectively.  Remove your distractions  Technology has aided our lives in many ways, but it has also created expectations of continuous accessibility, and is a constant distraction for many people.  According to Statista research, in 2021, phone users in the UK spent an average of four hours per day using their mobile devices. If you are one of these people, could those four hours be used to study, complete a report for your team or catch up with some friends?  If this means you have to put your phone away in another room so you can concentrate on the tasks at hand, do it. Sometimes you have to be strict with yourself to achieve results. Take good care of yourself  It is impossible to avoid stress, but we can learn to manage it while maintaining a healthy lifestyle. You should give yourself time to step away from your work and studies every few hours.  Sleeping eight hours a night, exercising 40 minutes a day and eating well is also extremely important to avoid burnout, increase your energy, and reduce your stress levels.  It is essential for your body and mind to figure out what gives you energy and focus. It may be starting your day with some exercise, spending time with friends or family, listening to a true crime podcast, or doing some self-care activities to help you de-stress. Participate in all work-related events As a student, it can be easy to associate negativity with the workplace when your office experience only comprises exams, studying, work and overtime.  Spending time with fellow trainees – who you will become very close to in such a short period – undoubtedly overshadows any stress that might arise from your responsibilities. Bonding with them at work events or in the office is just another way to let off steam and get into a better mindset. Learn how to say ‘no’ Learning how to say “no” can be a challenge for students who want to impress. You can easily feel the pressure to achieve and complete all that is asked of you.  But remember, your time and energy are precious, especially if your schedule is already full. It’s important to know that saying “no” is okay – your managers and mentors have all been through the trainee experience and can empathise with what you’re going through.  Start small The key to being more productive, balancing your time between work, life and study, and taking control of your time, is to start small and build your way up. Introduce study habits a little bit at a time at the beginning of your contract. Add in a dinner or two with friends or family during the week when you’re not in lectures. Learn to manage your time, building on it, and bit-by-bit, you will discover what works for you.  Rachel Weir is People and Change consultant at Grant Thornton NI 

Changing habits is not easy, but it can be done. Shay Dalton outlines some simple steps you can take to rewire your brain’s behaviours and get the most out of life We spend most of our time on autopilot. Much of what we do—from breathing, walking or eating, to having a conversation—occurs automatically. This allows or brain to preserve energy for (what it considers to be) more critical tasks. It is the subconscious mind at work. The three-level model of the mind developed by Sigmund Freud is often represented as an iceberg. The conscious mind is the tip, the subconscious lies just beneath the surface, and the unconscious is buried below. The subconscious mind makes up 95 percent of the brain, while the conscious mind is only five percent. If we can learn how to access our subconscious, we have the power to unlock our full potential, personally and professionally. The Reticular Activating System The Reticular Activating System (RAS) is a network of neurons that act as a filtering system between the conscious and subconscious parts of the mind. As our brains cannot absorb everything around us, the RAS controls the information that surfaces in our consciousness. It exists as a mechanism for survival. If we had to consciously think about every small action we take throughout the day, our energy would be depleted when we need to be alert. The RAS reinforces behaviours we have learned to do automatically, meaning that the neural pathways must be reprogrammed to create a new response to change behaviour. If we want to start waking up earlier but believe that we’re not morning people, for example, it will be difficult to suddenly start waking up earlier. We have to first become aware of the thought that may be holding us back—‘I’m not a morning person’—and shift to a narrative explaining why we might enjoy the mornings, and what we want to achieve by waking up Researchers have also concluded that, to truly change a habit, we must see the value of our new goal and the potential reward. So, how can we begin to bring the subconscious into awareness, shift our habits, and set ourselves on the path to success? Visualising success The first step is to visualise. In his New York Times article, ‘Olympians Use Imagery as Mental Training’, Christopher Clarey explained that visualisation has long been used by Olympic athletes to prepare for the day of their event. This process involves imagining the exact conditions you will be in—how it will look, sound, smell and feel — and then envisioning how you will succeed. In his June 2011 Huffington Post article, ‘How to Use Visualisation to Achieve Your Goals’, Dr Frank Niles explains: ‘visualisation works because neurons in our brains, those electrically excitable cells that transmit information, interpret imagery as equivalent to a real-life action. When we visualise an act, the brain generates an impulse that tells our neurons to “perform” the movement. This creates a new neural pathway that primes our body to act in a way consistent with what we imagined. In other words: if we see it, we can believe it. Take the time to pause Meditation is a powerful tool for helping to bring the subconscious into awareness. Studies have shown that practising mindfulness and meditation can help with depression, chronic pain, anxiety, and other mental and physical conditions. Meditation can also aid in rewiring the brain’s circuits by increasing the amount of grey matter, which can improve emotional regulation and impulse control. It gives us more control over our subconscious behaviours and leads to better decision-making aligned with our goals. Write thoughts down Since the subconscious mind absorbs information the conscious mind does not have the capacity to process, it contains a wealth of data waiting to be accessed. Many high-achieving individuals swear by morning pages (the daily practice of writing in the morning) before starting their day. As you write, it’s important not to edit or get caught up in spelling and grammar. This is the time to see what may come up without the conscious mind interfering. Journaling is also a great way to define our goals. Unlike morning pages, this is best to do at night before bed to clear the mind for sleep. By writing down what we want to accomplish, our goals for the future, and how we want to achieve them, we bring them into awareness.   Get adequate rest We often underestimate the value of a good night’s rest. Sleep is essential to giving our minds and bodies the time to reset. It is when the brain recharges and processes information from the day. In fact, studies have shown that having adequate sleep, seven to eight hours a night, improves memory, regulates metabolism, reduces fatigue, and improves cognitive and behavioural function. The subconscious mind is more likely to repeat old patterns if it’s running on empty. Consistent practice Tapping into the subconscious and rewiring neural pathways takes time. Change will not occur overnight. By becoming aware of our subconscious thoughts and behaviours, implementing techniques such as visualisations, meditation, journaling, and getting enough rest, we will soon begin to see the positive impact on our daily lives and careers. Shay Dalton is Managing Director of Lincoln

Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. A recent Irish study found 42% of Irish adults have a mental health disorder with insomnia cited as the most common disorder experienced by adults in Ireland at 15%. Here, the Thrive wellbeing team explains insomnia, the symptoms, causes and tips to help you get a better night's sleep. Insomnia means you have problematic sleep habits. How much sleep an individual needs varies from person to person, but on average adults need 7-9 hours of sleep per night. If you are experiencing constant tiredness throughout the day, you are probably not getting enough sleep. Symptoms Insomnia can affect people on a short-term basis (less than 3 months). Insomnia that lasts 3 months or longer is classified as long-term insomnia. Insomnia symptoms may include: Difficult falling asleep A pattern of interrupted or broken sleep that doesn’t refresh you Waking too early Daytime tiredness and sleepiness Find it hard to nap during the day even though you're tired Difficulty paying attention, concentrating, or focusing on tasks Increased forgetfulness Irritability, depression, or anxiety What causes insomnia? Insomnia can be the primary problem but usually is a result of other factors that disrupt sleep. Therefore, treating the underlying causes can help improve insomnia symptoms. Common causes of insomnia include: Stress Irregular sleep schedule or poor sleeping habits Mental health disorders such as anxiety or depression Physical illness or chronic pain Travel or work schedules Lifestyle choices e.g., heavy reliance on stimulants such as alcohol, caffeine, or nicotine Age and life stage- older adults and those going through menopause have a higher susceptibility to chronic insomnia A combination of these factors can trigger or exacerbate insomnia, while poor sleep can initiate or worsen other health conditions, creating a vicious and complex cause and effect situation. Risk factors   During sleep, the body heals and restores itself, our brain forges new pathways and connections that helps with memory retention.  This is the time our bodies needs to carry out important functions to ensure we are running smoothly and effectively. When we continually don’t get enough sleep, it can have serious health effects over time. Science has linked poor sleep and insomnia to a multitude of health problems. A lack of sleep over time can increase the chances of developing a number of conditions such as a weakened immune system, obesity, high blood pressure, stroke, heart disease among other issues such as increased risk of accidents and errors, poor memory and performance and difficulty regulating our emotions. How you can treat insomnia yourself It is not always possible to prevent insomnia, but good sleep habits can help improve it and promote sound sleep. When trying to get your sleep cycle on track, the first place to start with is where you sleep. Make sure your room is dark and quiet, not to cold or warm and make sure your mattress, pillows and covers are comfortable. Create a good bedtime routine that helps you relax and get in the mood for sleep. Relax at least 1 hour before bed and only go to bed when you feel tired, limiting the use of technology and bright lights can help too. Try to maintain roughly the same schedule for sleeping, you should aim to go to bed and wake up at the same time every day, even on the weekends. Exercise regularly and get some sunlight most days. Sun exposure helps regulate the body’s internal body clock and promotes sleep at night, while exercise influences sleep efficiency on both a physical and mental level. Insomnia can seriously affect your mental and emotional health along with physical wellbeing. If your sleep is impacting your day-to-day life and a change in sleeping habits haven’t work, you should consult your GP. Thrive can also help you on your journey to better sleep. For advice, wellness coaching or counselling, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

Despite efforts to balance gender, most organisations have a disproportionate number of men in senior roles. Dawn Leane explains how we can redress the balance by focusing on what women really need. The importance of gender balance in the workplace is well established. Yet, despite much discussion and policy development, a significant gender imbalance persists at senior level in most organisations. Information and insight are both critical to developing interventions, which can address this imbalance. Much of the available research does little more than compare men and women in the workplace, however. While this approach does have value, it is only one aspect of a highly complex issue, as explored in Women in Business: Navigating Career Success, published in 2012 by Fiona Dent and Viki Holton. Rather than contrasting their experiences to those of their male counterparts, the book focused on women's experiences and examined the factors that either encourage or inhibit their progress. In one part of the research, Dent and Holton asked participants what career advice they would offer other women. Respondents highlighted the following: Early opportunities to be visible (such as leading a key piece of work or project); Support from a variety of sources (including a coach or mentor, colleague, family or friends –  87 percent identified their manager as a critical source of career support); and The need to be ambitious and intentional. Early opportunities Women often get fewer opportunities than men to take on significant assignments. They can also find that their ideas are less likely to be heard and recognised. As such, women can miss out on meaningful developmental feedback. The Accenture report, Getting To Equal 2018: Young Leaders, revealed that women aged 30 and under will experience several barriers to their advancement within their first five years of working. This result is supported by McKinsey and LeanIn.org’s Women in the Workplace 2021 report, which found that for every 100 men promoted to manager, only 86 women are promoted. McKinsey termed this phenomenon 'the broken rung', which leads to an unbalanced talent pipeline. Women must close the early gaps in hiring and promotion, improving their visibility by stepping forward to take on key projects and assignments. Available supports Dent and Holton identified that women avail of various supports inside and outside the workplace. For example: Sponsors: senior leaders of any gender who act as sounding boards and advocates, often facilitating the development of key network connections. Mentors: colleagues who support and guide based on their experience, offering a safe environment to ask questions and get advice. Mentors can be of any gender and exist inside or outside the organisation. Executive coach: this person takes a non-directive role. A coach helps women develop strategies and action plans by unlocking their self-awareness and capabilities. The skills and behaviours developed through executive coaching are enduring. Networking: Women often don't have access to a network early in their careers. As networks are usually vital sources of information, this can limit their opportunity to make essential connections. Women must invest in building and maintaining strategic network connections. Being ambitious and intentional The key for women keen to increase their visibility and support in the workplace is to develop a ‘professional brand.’ This is what others say about you, and it is often overlooked by women. To change this and improve your chances of getting ahead in the workplace, I recommend that you start to think strategically about the messages you want to convey to colleagues, what these messages represent, and who your 'brand ambassadors' should be. Dawn Leane is Founder of Leane Leaders and Leane Empower. This is the first article in a series about women in the workplace.

Bad days happen. We all have them, those days when we feel a bit down or low and nothing seems to go our way. It’s normal to have a few down days every now and then but you don’t have to resign yourself to a bad day or let a bad mood dominate you. Here the Thrive wellbeing team shares some quick strategies for an instant lift in mood and help put a smile on your face.  Understand and observe your mood To manage our mood, we need to observe them and understand why we are feeling that way. If you are having a bad day, take note of your feelings – are you feeling sad, angry, frustrated?  Reflect on what happened that led you to feel like this and whether the day got worse or better. Observe where your mood is steering you and tell yourself that you can master and control your mood. Music Listening to music can have a major impact on how you are feeling. Research shows that music can influence our emotions as it can boost the production of dopamine and serotonin in the brain, which evokes feelings of happiness, relaxes the mind and body, and relieves stress. There are countless mood-boosting playlists on Spotify if you are looking for inspiration. Move Endorphins trigger a positive feeling in the body which helps instantly boost your mood. So, get those endorphins pumping by engaging in some movement – dance, shake your body, do some jumping jacks, or get outside for a walk. Any movement will help lift your mood and calm you down. Smile It sounds cheesy but it is amazing what smiling can do. Research has indicated that the simple act of smiling activates mood-boosting hormones and can literally ‘trick’ your brain into a state of happiness and improve your positivity. It can even boost your immune system. This applies to genuine and not-so-genuine smiles, so fake it ‘til you make it!  Release the emotions Suppressing or holding onto your emotions can lead to further negative thinking, it can even lead to physical stress on the body. So, it is always best to let it out. If you feel sad, allow yourself to cry. Feeling angry, scream. Feeling overwhelmed, mediate. Whatever outlet you choose, it is important to release the emotion and let go of the negative energy. Do something new Routine is good for us but switching it up from time to time and adding something that is out of the norm for us can really brighten up a day. Studies suggest that those who engage in a variety of experiences are more likely to retain positive emotions. Try a different coffee order, add a pastry with it, take a different route home, go to the cinema or even wear something you wouldn’t normally wear. Anything that challenges our routine a little will give you a lift. Do something nice for someone else A quick good deed or small act of kindness can go a long way to helping us feel more positive. Taking the focus away from yourself and doing something nice for someone else can make your feel good and instantly boost your happiness. Good Company Having a conversation with a friend or loved one is another great way to combat a low mood. Vent if you need to, as sharing can make you feel better and take the weight out of your feelings. A fun, light-hearted conversation will help put a smile on your and take your mind away from whatever is causing a low mood. If you find a low mood is persistent and impacting your day-to-day, you may consider seeking support. The Thrive Wellbeing Hub offers confidential wellbeing support such as a one-to-one listening service, wellbeing coaching, and professional counselling.   We also host a wealth of insightful and practical wellbeing webinars that may help you in your efforts, you can visit our Help & Guides page to view. For more advice, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294.

Hard work and dedication are essential to passing your exams, but a growth mindset is also crucial. Edel Walsh explains how this can enhance exam preparation.  Believing in yourself and having confidence in your capabilities can often be the tipping point between success and failure.  Many believe success comes down to your mindset in work, training, learning and life. If you think you can do something or achieve a goal, often you will be successful.  And it’s a widely held belief that the opposite is also true. If you tell yourself you can’t do something, it can become a self-fulfilling prophecy.  When it comes to exams, having a positive mindset before you sit will help you feel at ease and able to approach the paper more effectively. Fixed vs growth mindsets Mindsets are powerful beliefs.  There are two types of mindsets: the fixed mindset and the growth mindset.  In her book Mindset, Carol Dweck says a fixed mindset is a belief that your intelligence, talents and other abilities are set in stone.  A person with a fixed mindset believes that they were born with a particular set of skills that cannot be changed.  On the other hand, a growth mindset is the belief that people can develop their talents and achieve their goals through hard work, effective strategies, and support from others. To achieve a growth mindset, some think you need to put extra effort into your studies. However, while this may be the case for a few, other factors must be considered.  Developing your learning strategies Achieving a growth mindset requires students to try new learning strategies if another strategy, such as re-reading your lecture notes, is not working for you.  A growth mindset is about recognising what does and does not work for you and making changes needed to help you succeed. If you are not progressing with your studies using one learning technique, try others to see what will work for you. Adapting how you take in information from your lectures or how you review your notes – even if it’s not what you see your classmates doing – is part of a growth mindset. Feedback is crucial Receiving feedback on your progress from your lecturers is also very important to a growth mindset.  This feedback might be formal through practising exam questions and mock papers; or it could be informal feedback through meeting with the lecturer.  Feedback can give you a clear direction on how to improve your learning.  Embrace the mistakes Mistakes are unavoidable, but they are also the most useful way to learn.  A person with a fixed mindset will often be unwilling to investigate the source of their mistakes. However, if you don’t examine your mistakes, you are bound to repeat them, only this time, you may be doing it when it counts the most – during the exam. Feeling demotivated, stressed, and anxious is normal when you make mistakes, especially when preparing for exams. A person with a growth mindset will investigate their mistakes, adjust their thinking and move forward.  The key is to re-frame your thoughts and create positive prompts. By changing how you think and re-framing your self-talk, you can change your mindset.  Let’s have a look at some growth mindset statements you can try when you feel frustrated with your performance: I will try new learning strategies. I relish a challenge. My hard work will pay off. I am not there yet in my studies, but I am on the right path. I have a positive attitude towards my learning. Goal setting Setting realistic and achievable goals is an excellent way of using the growth mindset to overcome challenges.  There are two types of goals for academic success: performance and learning goals.  For example, aiming for 70 percent in a financial accounting exam is a performance goal. Being able to understand double entry is a learning goal.  People set both performance and learning goals. Performance goals will help you with the short-term comprehension of a topic, while learning goals will lead to greater understanding and performance. A growth mindset leads to exam success Adopting a growth mindset, believing in yourself, and having confidence in your abilities are excellent paths to achieving your learning goals.  Edel Walsh is an academic performance coach.  www.edelwalsh.ie.