38 episodes

The Golden Hour typically refers to the first and last hours of sunlight in the day. The time in which many professionals in the visual arts regard as the best hours of the day to work their craft.

But for me, they're the hours you create the best conditions for yourself in which your best work is allowed to happen. In this podcast, we're going to look at the habits, behaviours and techniques of high-performers and the approaches I've found most effective in my 15 years of coaching and research.

Hosted by Maya Gudka. Maya coaches one-to-one and in groups, in partnership with London Business School, numerous other associate organisations, and is a vetted expert on Wondersource and Psychologies Magazines blogging platforms.

The Golden Hour Maya Gudka

    • Business
    • 5.0 • 19 Ratings

The Golden Hour typically refers to the first and last hours of sunlight in the day. The time in which many professionals in the visual arts regard as the best hours of the day to work their craft.

But for me, they're the hours you create the best conditions for yourself in which your best work is allowed to happen. In this podcast, we're going to look at the habits, behaviours and techniques of high-performers and the approaches I've found most effective in my 15 years of coaching and research.

Hosted by Maya Gudka. Maya coaches one-to-one and in groups, in partnership with London Business School, numerous other associate organisations, and is a vetted expert on Wondersource and Psychologies Magazines blogging platforms.

    The Golden Hour S3, EP9 | Scheduling time for Social Media

    The Golden Hour S3, EP9 | Scheduling time for Social Media

    Welcome to the Golden Hour Podcast, with Maya Gudka. 

    Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. 

    To find out more about Maya or get in touch visit: www.mayagudka.com 

     

    In this episode we consider how to use a Golden Hour to take a step back, understand our needs, wants and behaviours online, in order to make effective use of social media . 

     

    Show notes: 

     

    (01:54) – How does social media fit in with Golden Hours? 

    (02:40) – Social Media & wellbeing 

    (02:55) – Social Media planning during your Golden Hour 

    (04:09) – Social media and our fundamental human needs[https://bit.ly/3nLjwAG] 

    (04:58) – The when and the how of  Social Media use 

    (05:30) – Addiction and finding the sweet spot for time spent on Social Media 

    (07:35) – Becoming aware of your digital behaviours 

    (08:15) – Measuring how often you pick up your phone 

    (10:11) – Why are you using Social Media? 

    (15.16) – The latest data on Social Media usage 

    (16:18) – Final thoughts 

     

    Other podcasts where I’ve talked about this topic: 

    The Braincare Podcasts – prior guests include Stephen Fry, Dr Rangan Chatterjee, Jay Shetty and Dame Kelly Holmes: 

    https://podcasts.apple.com/gb/podcast/social-media-and-mental-health-with-maya-gudka/id1533960100?i=1000514676417  

     

    https://podcasts.apple.com/gb/podcast/positive-impact-of-social-media-with-maya-gudka/id1533960100?i=1000515421015  

     

    The Technically Spiritual Podcast  

    https://technically-spiritual.simplecast.com/episodes/the-upside-of-social-media-with-executive-coach-maya-gudka-WUUa6tZW  

    • 18 min
    The Golden Hour S3, EP8 | Hold Successful Meetings

    The Golden Hour S3, EP8 | Hold Successful Meetings

    Welcome to the Golden Hour Podcast, with Maya Gudka. 

    In this episode Maya is joined by Caterina Kostoula, Executive Coach, Author and founder of The Leaderpath. 

    Caterina has coached leaders from Google, Amazon, Vodafone, WPP, Ferrero, ArcelorMittal, and several entrepreneurs. She collaborates with INSEAD, coaching Executive MBAs and alumni. She is a member of the Forbes Coaches Council, the European Mentorship and Coaching Council. 

    In this episode we talk about holding successful meetings. Caterina deep dives into the different types of meetings and how effective meetings can make history. Caterina shares how we can change the world one meeting at a time with invaluable insight into her 4D framework which illustrates the 4 steps on how to hold an effective meeting. Caterina explains how she came to write her book during lockdown, whilst home-schooling her children and coaching by managing her time for deep work and ensuring she has meeting-free days. 

    To connect with Caterina, find her on LinkedIn: https://bit.ly/3tX5q1A 

    Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. 

    To find out more about Maya or get in touch visit: www.mayagudka.com 

     

    Show notes:  

    03:05 - Why Caterina wrote a book on holding successful meetings?  

    05:29 - You need other people to maximise your impact 

    07:15 - Inspiration through working with others 

    07:57 - Coaching vs Meetings 

    09:57 - How to position yourself in a meeting 

    12:27 - The 4C’s of having a good meeting 

    18:20 - Caterina’s course on holding successful meetings 

    22:55 - The 4D Framework: Define, Develop, Decide & Do 

    28:11 - How Caterina manages her time 

    33:35 - Building a LinkedIn following 

    38:20 - How having the right executive assistant impacted Caterina’s work 

    40:05 - Is Social media taxing on Caterina’s personal wellbeing? 

    41:30 - How Caterina uses mechanisms to avoid addiction to Social Media 

    • 43 min
    The Golden Hour S3, EP7 | Organisational Politics

    The Golden Hour S3, EP7 | Organisational Politics

    Welcome to the Golden Hour Podcast, with Maya Gudka.
    Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.
     
    In this episode, we look at being a part of an organisation. Maya helps you reframe organisational politics into the social engagement that we actually enjoy.
     
    To find out more about Maya or get in touch visit: www.mayagudka.com
     
    Show notes:  
    01:34 – Organisational Politics
    02:49 – Remember – we are all part of systems
    08:36 – What is your favourite way to connect with people?
    11:38 – Strategy-you! A simple question or two to kick start a more strategic approach to your work relationships

    • 16 min
    The Golden Hour S3, EP6 | The 5am Club

    The Golden Hour S3, EP6 | The 5am Club

    Welcome to the Golden Hour Podcast, with Maya Gudka.
    Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.
     
    In this episode, we look at the 5am Club or, as Maya implies, the 10pm bedtime club. Maya reflects on her experience of waking up at 5am and the learnings that helped her maintain this habit. We talk about starting with your intention for your morning, identifying potential obstacles to achieving these, and closing that knowing-doing gap for you so that your mornings flow better!
     
    To find out more about Maya or get in touch visit: www.mayagudka.com
     
    Show notes: 01:15 – The 5am Club
    02:49 – How good are your mornings?
    04:05 – What is your intention for your morning?
    05:40 – Morning lark or night owl – working with, not against your preferences
    07:44 – The 10pm Bedtime Club!

    • 13 min
    The Golden Hour S3, EP5 | Rituals

    The Golden Hour S3, EP5 | Rituals

    Welcome to the Golden Hour Podcast, with Maya Gudka.
    Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.
     
    In this episode we look at rituals to enable your Golden Hour. Maya looks at the habits that you can form to help yourself recognise and get ready for good, productive Golden Hours.
    Maya shares a little about her own rituals and how she’s adapted and improved them to allow her to get the best out of her Golden Hours; alongside some great tips on establishing your own rituals, maintaining and improving them.
     
    To find out more about Maya or get in touch visit: www.mayagudka.com
     
    Show notes:  
    01:06 – What is a golden hour?
    01:53 – The Coffee Ritual
    03:27 – Establishing rituals
    05:12 – Creating the ideal ritual
    05:49 – Maintaining your ritual
    06:52 – Habit deepening [Gretchen Rubin: https://bit.ly/3wwvsKG]
    08:01 – Final thoughts

    • 10 min
    The Golden Hour S3, EP4 | Nir Eyal | Distraction, Time boxing & The Social Dilemma

    The Golden Hour S3, EP4 | Nir Eyal | Distraction, Time boxing & The Social Dilemma

    Welcome to the Golden Hour Podcast, with Maya Gudka.
    Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.
    In this episode, Maya is joined my Nir Eyal, best-selling author, lecturer and investor.
    He has taught at the Stanford Graduate School of Business and Hasso Plattner Institute of Design. His writing on technology, psychology and business; appears in the Harvard Business Review, The Atlantic, TechCrunch, and Psychology Today.
    This episode focuses on maximising your golden time by reframing what a distraction is and helping you prioritise better. We deep dive into whether social media is truly a distractor, how we should think about distraction and time boxing. Sharing the simple idea that most people don’t know how true free time feels, Nir explains why to-do lists are probably the worst way to get things done and the benefits of time boxing, even when you want to be spontaneous!
     
    Show notes: [01:45] – About Nir Eyal
    [05:57] – Internal and external triggers
    [07:34] – Flow
    [14:05] – Habits vs routine
    [16:30] – Traction vs distraction
    [24:13] – Time boxing
    [35:38] – How to approach time boxing.
    [38:24] – Recurring tasks
    [40:29] – Nir’s typical day [time boxed]
    [43:51] – How to start time boxing
    [44:59] – Nir vs The Social Dilemma

    • 50 min

Customer Reviews

5.0 out of 5
19 Ratings

19 Ratings

Caterina Kostoula ,

Brilliant podcast about working better rather than harder

Maya is a great interviewer and this podcast focuses on one of the most important topics of our time, how to have more golden hours, productive, transformative hours. How to be in flow and be less distracted. Just great.

tottmum ,

Brilliant science backed information and implementation techniques

A ton of insightful information from a World Class expert who knows the science of Positive Psychology and how to translate this research into real life so you can get stuff done and live a more fulfilling life. Maya knows how to bridge the knowing doing gap and I’m so grateful to her for sharing her pearls of wisdom.

ShreyaKuk ,

Inspiring and Informative!

These podcasts are a joy to listen to. The topics are always so insightful, relevant and inspiring and make me feel like I can be healthier, happier and live more positively. Thank you!

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