10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works - A True Story
A great little Abs session you can do on it's own or you can add it on to the end of a workout
A 10 minute abs session with Joe Wickes
This 10 minute workout is all about working the legs
A mindfulness-based body scan where you will progressively direct your attention throughout the body
A 10 minute workout, the only equipment you need is a chair
A 10-Minute Feel Good Mood-Boosting Workout with Joe Wickes. Format: 35 seconds work | 25 seconds rest
A 10 Minute Full Body Workout with Joe Wickes
A 10 minute hip mobility routine with Joe Wickes
A quick 10 Minute workout focused on legs, bums and tums
A 10 Minute, beginner friendly workout with Joe Wickes
A 10 minute mobility routine with Joe Wickes
A great flow for doing when you don't have much time or when you wake up to get your body moving
A super beginner, low-impact workout, great for anyone who is completely new to exercise
This comprehensive practice helps bridge the gap between focused attention and a broader, more open state of being.
This is a 20 minute stretch specifically for surgeons by Dr Shiv Chande
Reconnect with the present moment by centring your attention on the natural rhythm of your breathing
Step out of "doing" mode and into "being" with this essential three-step MBSR tool
Breathe in for 4, hold for 7 and out for 8.
Dedicate five minutes to settling the mind by following the sensations of each inhale and exhale
A short, 7 minute abs workout with Joe Wickes
A fast and furious workout
Try this 9 minutes abs session after your workout
Dr Olivia Donnelly's Acceptance Commitment Therapy 'in a nutshell', shared with permission.
One of the most-watched TED talks, about the power of posture and its impact on how we are perceived, and how we feel
A 6 part Andrew Huberman Guest Series with Dr Matt Walker: Protocols to improve your sleep
Andrew Huberman x Cal Newport: How to Enhance Focus and Improve Productivity (Podcast)
A path through the jungle is a mental skills book and psychological model by Professor Steve Peters.
Brene Brown's book The Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience
A book by James Clear on habit formation
Audible is a subscription service for audiobooks and podcasts.
A range of digital programmes and tailored one-on-one consultations targeting baby and child sleep training with Polly Revaliente, and The Sleep Project
Popular app with music, sounds, meditations and stories for you to choose from to support your sleep
Blue light blocking glasses
A guided bodyscan from the Sleep Project
Lights and lightbulbs to reduce blue light
A black out sleep mask
Noise cancelling headphones
Box breathing is a simple breathing technique where you breathe in - hold - out - hold for the same amount of time
Music to enhance focus
An overview of some breathwork exercises and a run through a 'sun salutation' sequence - a gentle full body stretch, for surgeons, that can be done anywhere.
App providing breathing exercises
A meditation and sleep app
A recorded lecture by Kristin Neff PhD - a self-compassion expert who specifically works with healthcare professionals as well as professional athletes and many other high stakes professionals.
A book on cold water immersion
Having pillows that are either less likely to get hot, or actively cool down, can help during hot flushes. Here are some options, and the integrated mattress systems also can cool the pillow area.
Cold water immersion hubs in the UK
Clocky helps if you're struggling to get out of bed in the morning. Unlike a traditional alarm clock, Clocky jumps off your nightstand and wheels around your room, forcing you to physically get up to turn it off.
App to block websites, games and applications to boost your productivity and reclaim your free time.
A cold water immersion protocol from Huberman Lab, including safety considerations
Complications - a book by Atul Gawande
An overview of public speaking do's and don'ts from an experienced professional
A running plan to get you to running 5K in 9 weeks
An evening reflection, incorporating gratitude, sufficiency and your metric for success
A journalling app with photo, video, voice and journalling entry
A book specifically about scientific presentation
Cal Newport's book on time blocking
Free meditation classes and resources with Jimmy Wightman
Carol Dweck's TED talk on the growth mindset is one of the most watched ever.
Humans are like stools - we need at least three legs to be stable, e.g. health, work and relationships.
Diagnose your sleep (free quiz from The Sleep Project)
Diaphragmatic breathing is a technique where you consciously recruit your diaphragm, in order to efficiently fill your lungs.
Dirty Laundry: Why adults with ADHD are so ashamed and what we can do to help
A podcast where Professor Huberman interviews Dr Walker about the impact of alcohol on sleep
Drive: The Surprising Truth About What Motivates Us by Daniel Pink explores how autonomy, mastery and purpose are core contributors to human motivation
A podcast exploring the concept of the inner critic, and what to do about it.
Nature soundscapes and guided meditations
Online yoga, pilates and meditation studio with a large variety of classes
A mattress cooling solution, which can have separate zones, and helps track sleep
In this expert conversation, I talk to Angus Kille about what surgeons can learn from the world of professional climbing.
Expert conversation on intimacy with Jodie Milton
Anna Hemmings is a twice Olympian and 6x world champion marathon kayaker. In this expert conversation, we discuss how to achieve and maintain mastery.
In this expert conversation on Mindfulness, I talk to Shiv Chande, an NHS GP, mindfulness and yoga instructor.
Expert conversation on Public Speaking with Dr. Anne Pell
An expert conversation on Public Speaking with Natalie Pearce
A recorded conversation between Lilli and Dr Caitlin Chasser of The Sleep Project about sleep, its importance, and some tips for surgeons.
A recorded conversation between Lilli and Tj Power, author of the DOSE effect, exploring the impact of dopamine, oxytocin, serotonin, endorphins on rest, performance and wellbeing.
Expert: The Path to Mastery is a book by Professor Roger Kneebone, Professor of Surgical Education at Imperial, and director of the Centre for Performance Science
An exercise to try at home, to create space for impostor feelings and thoughts, and do what you want to anyway.
A quick guide to personal branding from URSA social club x Lilli Cooper
An exercise to increase your confidence with public speaking
Fancy a takeaway? Scheduling your rocks
An exercise to work through at home to help to improve your sleep consistency.
Physical fans to cool you.
A book by Ali Abdaal
Feelings / emotion wheel to help putting words to feelings and emotions
A podcast hosted by high performance psychologist, Dr. Michael Gervais, as he sits down with the greatest thinkers and doers in the world.
Flow is a time management app using structured work intervals
F.lux dims your screen at local sundown.
An app that encourages focused time through planting digital trees (and actual ones with the paid version!)
A screentime control app that blocks digital distractions
Turning your phone to greyscale helps make it less attractive to our brains
Multi-use earplugs
A meditation app
The original Impostor Phenomenon paper written by Clance & Imes in 1978.
A free self-assessment for Impostor Phenomenon
Free meditation app
A wall or freestanding manual clock
Some prompts to help with journalling
Eye masks to help with sleep
Photon detection app
Life coaching provides a professionally facilitated space to explore the gap between where you are, and where you would like to be.
Earplugs designed for sleep, with adjustable noise relief
Light therapy lamps to help you wake, focus and support your circadian rhythm
Blackout, 'zero pressure' eye masks for sleep
A book about mastery by Robert Greene
Test your chronotype here
Learn how to steady yourself during moments of intensity by finding an alternative physical anchor
Explore how to transform routine tasks into opportunities for presence
Explore the sensations of the body in motion and stillness through deliberate, intentional standing stretches
Transform a simple walk into a meditative experience by focusing on the sensations of your feet meeting the ground
Turn moments of impatience into opportunities for presence by practising mindfulness while you wait
Mindset, by Carol Dweck, is a book about the difference between a fixed and a growth mindset
A smartheadband that shows brain activity to optimise meditation and sleep
Neal's yard bath/shower products for sleep
NHS free online resource for fitness
A 10 and 20 minute NSDR (non-sleep deep rest) meditation by Andrew Huberman
Blue light screen protectors
Manual alarm clock
A 6 week, remote, coaching course to help surgeons feel happier, be more productive and optimise their performance.
A ring-worn tracking device
Painting by numbers allows anyone, no matter their experience, to create a painting
Hypoallergenic sleep mask made of bamboo
A free 5k run every Saturday morning in multiple locations
Peak, by Anders Ericsson and Robert Pool, synthesises research on deliberate practice and how it leads to expert-level performance.
This technique of a double inbreath, followed by a slow outbreath, can help calm us down in the moment.
Customisable Pomodoro timer
A free online assessment of your 'saboteur' behaviours
Practical intimacy is an individual or couple's intimacy coaching service
A book about simplicity and storytelling in presentation design
Daily habit tracking app
A wearable sleep tracker that also intervenes with light
A 4 week programme to help you optimise your sleep
Guided self-hypnosis app
Sacred rest, a book by physician Saundra Dalton-Smith
By Julie Menanno
Therapy, not just for the frazzled, but for the self-improvers too (in person or online).
Prompts for conversations while walking from Self-Space
Shiv is a GP and co-founder of The Chande Project - yoga, breathwork, mindfulness, movement, creative reflection and in person events
Cooling pillow
A sleep tracker that wakes you at the optimum time in your sleep cycle
An Original 20 minute guided Sleep meditation recorded by Great Meditation.
A 4 week programme for menopause and sleep
Social: Why our brains are wired to connect (book, audiobook)
A digital music, podcast and video app
A book by Simon Sinek
Stolen Focus by Johann Hari is about why we find it hard to pay attention and what we can do about it
Sydney Cummings Houdyshell fitness workouts.
A book summarising the key public speaking tips from TED speakers
A book by Rick Carson to help you get to know your inner critic
The 7 habits of highly effective people by Stephen Covey
A book about the power of alter egos
A morning journalling technique and journal
The Art of Learning by Josh Waitzkin
High intensity workouts that can fit into the working day
A mind management model, developed by Professor Steve Peters.
An inflatable cold plunge pod
A book by Tj Power about optimising dopamine, oxytocin, serotonin and endorphins
A gratitude journal that takes just 5 minutes per day
A longitudinal study running since 1938, investigating the factors that lead to health and happiness.
A 16 minute meditation for times of stress
An article about the impostor phenomenon and how it can affect surgeons
A classic book on sports psychology, by Timothy Gallwey
A simple and compelling mind management approach from Mel Robbins
Dr Matt Walker's podcast focussed on sleep
A bestselling book by Eckhart Tolle about how to live in the present moment.
A TED talk on the science of attraction by Dawn Maslar with >7.5 million listens
A 3 part blog by Dr Caitlin Chasser of The Sleep Project on managing shift work. You can also hear us talk about shiftwork on our conversation with experts.
A BBCR4 broadcast with weather reports for the seas around the British Isles
Information about sleep
An excellent repository of advice and information about all-things sleep
An introduction to taoism, based on the story of Winnie the Pooh
A twice-daily journal incorporating habit formation and gratitude
Cal Newport's daily planner that supports productivity and focus
The Way of Rest (book, poems) by Jeff Foster
A classic book by Nobel prize winner Daniel Kahneman
An app to help with circadian shifting, through jetlag or shift work
Time Smart by Ashley Whillans
Tiny Human Things is a podcast created by Dr Lilli Cooper and Scenery Studios.
Simon Sinek's book Together is Better: A little book of inspiration
Top five regrets of the dying: A Life Transformed by the Dearly Departing by Bronnie Ware
An app to help reduce screen time
Sam Harris' app combining mindfulness, meditation, lessons and conversations.
A free walking meditation script from Alfred James
An under-desk walking treadmill
We often feel like we are only as good as our job, our children, our body, but we are in fact valuable simply because of who we are.
Jon-Kabat Zinn's book on integrating Mindfulness to our everyday lives
White, pink and brown noise soundtracks for sleep
Body-worn tracking bands and garments
A popular book by Dr Matthew Walker about the neuroscience and physiology of sleep
A 55 minute wind down yoga and breathwork class led by Dr Shiv Chande
Wired for love: How Understanding Your Partner's Brain and Attachment Style Can Help You Defuse Conflict and Build a Secure Relationship by Stan Tatkin
A dictation app
Our values feel intuitive but differ person to person. Consider yours, here
A worry journal to build confidence and build new thinking habits
A 10 minute yoga nidra or non-sleep deep rest audio from The Sleep Project
A free online yoga resource
Free online yoga classes taught by Kassandra
A classic story of a father and his young son's summer motorcycle trip across the northwest.
