Ep157 - Loneliness and Social Connection in the Workplace with Dr Ali Walker

Ep160 - The Mental Load with Dr Leah Ruppanner

The “mental load” is something many people carry, but actually struggle to name. It’s the invisible work of planning, organising, anticipating and worrying that sits behind everything we do, both at work and at home. And while it affects everyone, it’s not experienced equally. In this episode, we’re joined by Dr Leah Ruppanner, Associate Professor at the University of Melbourne, Director of the Future of Work Lab and author of her new book, "Drained". Leah’s research sits at the intersection of work design, gender equity and wellbeing - asking whether the way we work today is truly sustainable for people, families and organisations. Together, we unpack what the mental load really is, why it matters in today’s workplaces and what leaders can do to better recognise (and reduce!) the invisible demands placed on their people. In this episode, we cover: * What the mental load actually is and why it’s often hard to see or measure * The invisible labour behind keeping work and life running smoothly * Why the mental load is unevenly distributed, particularly across gender * The impact on wellbeing, energy and sustainable performance * How current ways of working can amplify (or reduce) this load * Practical ways leaders can better support their teams and design healthier work environments Why it matters: Mental load isn’t just a personal challenge, it’s a workplace issue. When the invisible effort behind work isn’t recognised, it can quietly drain energy, impact performance and contribute to burnout. Addressing it is key to building healthier, more sustainable and more equitable workplaces Resources Dr Leah Ruppanner: https://www.leahruppanner.com [https://www.leahruppanner.com] Book: Drained: Reduce Your Mental Load to Do Less and Be More: https://www.penguinrandomhouse.com/books/762972/drained-by-leah-ruppanner-phd/ [https://www.penguinrandomhouse.com/books/762972/drained-by-leah-ruppanner-phd/] Miss Perceived Podcast: https://podcasts.apple.com/au/podcast/missperceived/id1744434731 [https://podcasts.apple.com/au/podcast/missperceived/id1744434731] Connect with Dr Leah Ruppanner on LinkedIn: https://www.linkedin.com/in/leah-ruppanner-1657a417/ [https://www.linkedin.com/in/leah-ruppanner-1657a417/]

Ep159 - Inside Medibank's Healthiest Workplace Index with Sasha D'Arcy

What actually makes a workplace ‘healthy’?  In this episode, Tom sits down with Sasha D’Arcy (Medibank) to go inside the Healthiest Workplace Index — and what the data is revealing about work right now.  In this episode:  * What the Healthiest Workplace Index measures and why Medibank built it  * The biggest drivers of workplace health (and what’s getting in the way)  * The critical role of leaders in shaping wellbeing  * What organisations are learning from experiments like the 4-day work week  * Why wellbeing works best when programs, leadership and job design align  Key insight  As Sasha puts it:  You can’t solve workplace stress without understanding what’s driving it.  The Index helps organisations move beyond surface-level metrics and focus on the factors that actually influence how people experience work.   What stood out  * Health-oriented leadership behaviour has one of the strongest impacts on employee health has one of the strongest impacts on employee health  * Flexibility and initiatives like the 4-day work week only work when supported by how work is designed  * Recovery (not just productivity) is a critical and often a lever for wellbeing  Connect with Sasha D’Arcy on LinkedIn: https://au.linkedin.com/in/sasha-d-arcy-9004b6157 [https://au.linkedin.com/in/sasha-d-arcy-9004b6157] References Medibank Healthiest Workplace Index Research Partnership with Health at Work Research Unit at Macquarie University  Medibank named Australia’s best place to work | AFR BOSS 2026 | Medibank Newsroom: https://www.medibank.com.au/livebetter/newsroom/post/medibank-named-australias-best-place-to-work-or-afr-boss-2026 [https://www.medibank.com.au/livebetter/newsroom/post/medibank-named-australias-best-place-to-work-or-afr-boss-2026]

Ep158 - Sleep, Stress and Self-Compassion at Work with Ruth Kent

In this episode, Ruth Kent shares insightful strategies on managing stress, improving sleep hygiene and cultivating self-compassion for leaders, managers and employees navigating high-pressure workplaces. Learn practical tips and frameworks to foster resilience and mental health at work. Main topics: * The rising stress patterns in workplaces pre- and post-pandemic * The bi-directional relationship between sleep and stress * Practical sleep hygiene tips for busy professionals * The importance of self-awareness and self-compassion in leadership * How mindfulness fosters better decision-making and emotional regulation * Strategies for integrating behavioural change through long-term programs Connect with Ruth Sunrise Well: https://www.sunrisewell.com.au/ [https://www.sunrisewell.com.au/] Connect on LinkedIn: https://www.linkedin.com/in/ruthkentsunrisewell/ [https://www.linkedin.com/in/ruthkentsunrisewell/] Timestamps:00:00 - Introduction to workplace wellbeing and mental health focus01:08 - Trends in stress levels in workplaces over recent years02:45 - The impact of social media and digitalization on stress03:15 - Stress reactivity and its effects on relationships and decision-making03:59 - Challenges faced by middle and upper management during stressful times04:32 - Sleep disruption and its effect on focus and regulation05:02 - The sleep-stress feedback loop and neural responses06:32 - The importance of deep sleep for emotional and cognitive health07:32 - Risks of sleep deprivation in organizational decision-making08:01 - Moving away from the "badge of honor" culture around sleep10:30 - Practical tips for improving sleep quality and routine11:44 - The significance of consistency in wake and sleep times12:30 - Managing light exposure for circadian rhythm regulation13:00 - The role of light and dark in sleep hygiene14:29 - Nutritional influences like caffeine, alcohol, and mealtime on sleep16:05 - Environmental factors such as room temperature17:11 - The influence of stress and self-critical tendencies on sleep17:57 - Self-compassion as a leadership and self-care skill20:55 - The difference between empathy and compassion, and the need for action22:28 - The components of self-compassion: mindfulness, common humanity, and kindness23:58 - The concept of fierce self-compassion and boundary setting25:28 - Using mindfulness and self-awareness to manage workplace conflicts26:44 - Strengthening relationships through self-compassion and boundaries27:20 - The role of mindfulness in leadership and decision-making28:26 - How mindfulness practices strengthen neural capacity for rational responses30:26 - Recognising and understanding thoughts during mindfulness31:24 - The importance of gentle self-awareness and compassion32:25 - Neuroscientific evidence of mindfulness effects on the brain33:50 - Practical experiences with mindfulness and leadership clarity34:50 - Tips for implementing sustained behavioral change programs36:30 - Starting small with mindfulness practice for lasting impact37:00 - Reinforcing habits through feedback and routine38:16 - The value of long-term programs integrating behaviour change39:14 - How organisations can develop lasting wellbeing strategies41:45 - Closing thoughts on integrating wellbeing into workplace culture

Ep157 - Loneliness and Social Connection in the Workplace with Dr Ali Walker

In this episode, we explore how social health influences workplace wellbeing and productivity. Dr Ali Walker shares actionable frameworks to foster genuine connection, reduce loneliness and enhance psychosocial safety at work - critical components for healthy, high-performing teams. Key Topics: * The four levels of social health: belonging to self, one-on-one, group and collective community * The four types of loneliness: intimate partner, social, situational, and existential * Practical strategies for managers to schedule meaningful social interactions * How social connection acts as a protective factor against psychosocial risks * Building psychologically safe environments through meeting interaction patterns * Using the SBI (Situation, Behaviour, Impact) model for constructive feedback * Leading micro-moments of connection to foster genuine belonging Resources & Links Connect with Ali Walker on LinkedIn * Ali Walker - LinkedIn [https://www.linkedin.com/in/draliwalker/] * AlityLife [https://www.alitylife.com/] * We Are Lonely Podcast by Medibank [https://www.medibank.com.au/health-support/we-are-lonely/] Timestamps: 00:00 - Introduction to social health and its importance in workplaces 02:09 - The four levels of social health explained 05:45 - The importance of scheduling social connection intentionally 06:40 - Deep dive into the four types of loneliness and their workplace expressions 08:47 - The nuanced understanding of loneliness with real-life examples 13:30 - Personalized social connection frameworks based on individual needs 14:24 - The role of social connection in reducing psychosocial risks 16:20 - The concept of psychological safety and its link to connection intensity 19:41 - Leading interaction patterns to build genuine belonging in teams 23:21 - Strategies for addressing relationship mismatches and team conflict 32:39 - Using the SBI feedback model for performance conversations 36:09 - Curiosity, hesitant tones, and authentic conversations as leadership tools 39:30 - Prioritizing social connection as a proactive approach to psychosocial safety 43:13 - Implementing incidental social experiences and shared meals at work 44:23 - Final thoughts: Building functional teams through social health

Ep156 - Burnout and the Inner Critic with Mark Jones

Mark Jones shares his inspiring journey from a health crisis to becoming a champion of mental fitness through The Story Code framework. Key Topics: * Mark’s personal health awakening in 2019 after a panic attack during a routine shopping trip to Bunnings * The impact of internal stories, limiting beliefs and the inner critic on mental health and performance * The narrative therapy approach: rewriting your story and becoming your own hero * How internal stories influence workplace leadership and influence, especially during roles transitions * The role of self-talk in reinforcing health routines and overcoming burnout * The future of work and the importance of human skills, emotional intelligence and organisational culture ~ Connect with Mark Jones: https://www.linkedin.com/in/markhjonesimpact/ [https://www.linkedin.com/in/markhjonesimpact/] Mark's Podcast: The Story Code for Leaders: https://podcasts.apple.com/au/podcast/the-story-code-mark-jones/id1767729340?i=1000733031804 [https://podcasts.apple.com/au/podcast/the-story-code-mark-jones/id1767729340?i=1000733031804] ~ Resources: ⁠The Story Code - Mark Jones⁠ [https://www.markjones.au/shop] ⁠James Clear's Atomic Habits⁠ [https://jamesclear.com/] ⁠Stephen Covey's Circles of Control⁠ [https://example.com/circles-of-control]