Headflex

Rebecca Walker & Diane Williams

Headflex is a thought-provoking podcast hosted by Rebecca and Diane, two experienced coaches and friends who invite you to eavesdrop on authentic coaching conversations about the often-overlooked challenges of professional life. Each episode tackles a different workplace topic, from leadership vulnerability to risky assumptions, offering listeners valuable insights and perspective shifts. With a blend of humour and relatability, Head Flex aims to make coaching accessible to all, providing you with the tools to find your own answers to work-life dilemmas. Tune in to flex your mind, gain fresh perspectives, and experience the power of coaching – it's like having personal coaches in your pocket! Rebecca and Diane, leadership coaches with over 20 years experience, are on a mission to de-bunk some of the myths and barriers surrounding coaching, making it accessible to all, with a touch of humour and a human approach. Diane brings energy and enjoyment to her coaching. She offers you time and space to deepen your thinking, reflect on how you are working and bring impactful behavioural change. Diane also works with teams to help them develop and reach their collective potential. Rebecca coaches teams, leaders and emerging leaders across many different sectors. She brings empathy with a healthy dose of challenge to help leaders navigate their style and impact. She also helps teams to thrive through building trust and deep collaboration. Headflex will flex the subjects that commonly appear in their coaching sessions and challenge each other and their guests to answer thought provoking questions, unlock answers and shift perspectives. Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: @head.flex

  1. 9 DE FEV.

    Ep 32: Rewriting Your Confidence Story: Actionable Steps That Actually Work

    Confidence is one of the most sought-after qualities in professional and personal life, but it’s also one of the most misunderstood. In this episode of Headflex, co-hosts Rebecca and Diane explore what really makes us feel confident, and why the advice to “just believe in yourself” so often misses the point. Drawing from years of coaching experience, they reveal the three biggest myths about confidence that regularly come up in coaching sessions like the idea that only extroverts are confident, or that fear must disappear for true confidence to emerge. The conversation covers why confidence is not a fixed personality trait, but a contextual skill that grows with self-awareness, repetition, and experience. Rebecca and Diane share practical stories, language tips, and somatic exercises to help you shift your internal narrative, quiet your self-doubt, and find your own authentic confidence style, no matter your workplace, personality, or life stage. Whether you’re recovering after maternity leave, stepping back into work post-illness, or just trying to speak up more in meetings, there’s advice here for you. As always, the episode wraps up with thought-provoking self-coaching questions to help you reflect and take action right away. Here are the highlights: 01:16 Confidence isn’t a personality trait, but a skill you can grow 02:47 Myth 1: Extroverts aren’t the only confident people 05:53 Why comparison in the workplace is a confidence trap 10:16 Language patterns that undermine your confidence and what to say instead 12:37 Myth 2: Confidence is not the absence of fear, how to work with fear 15:01 Real coaching example: accepting nerves in high-stakes situations 19:21 The power of small actions and repetition in growing confidence 20:12 Myth 3: You’re ‘either confident or not’, labels often hold us back 23:18 How returning from maternity or sick leave impacts confidence 24:08 Focus on strengths to rebuild confidence, instead of weaknesses 26:00 Letting go of outdated labels and beliefs from the past 27:27 Why “be more confident” is a vague and unhelpful feedback goal 28:42 Three self-coaching questions for building confidence. If you're curious about coaching, Headflex offers a range of coaching programmes to suit different needs. 1:1 coaching, team coaching, group coaching and their Headflex in Residence programme. And, if time management is a challenge in your business then drop them a note and ask for details about their Headflex Lunch and Learn sessions. Visit www.headflex.co.uk Resources: The Confidence Code - Katty Kay & Claire Shipman The Confidence Gap - Russ Harris Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: www.instagram.com/head.flex/ Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/ Connect with Diane Williams: a href="http://www.linkedin.com/in/dianewilliams1" rel="noopener noreferrer"...

    30min
  2. 26 DE JAN.

    Ep 31: Rethinking time management: time to look to yourself for more awareness?

    In a world where we feel busier than ever, time management can be a huge challenge. Join co-hosts Rebecca and Diane in the latest episode of Headflex, to dive deep into the topic of time management, a recurring challenge in the coaching world, too. They explore why we often feel like the day controls us, common obstacles we face, and how real self-awareness, rather than simply new tools, is the secret ingredient to managing time effectively. As always, the episode concludes with self-coaching questions that encourage you to reflect and find strategies that work for you. Here are the highlights: 03:07 What is time management all about (it can be deeply personal) 01:06 The pressure to ‘do more’ often comes from management 09:21 Modern work environments like remote work, can make focus difficult 01:27 There are bigger challenges for those who are neurodivergent 05:36 Identifying tasks you procrastinate or avoid entirely, and uncover why. 13:03 Be careful not to absorb others’ stress or assume deadlines are urgent without clarification. 22:54 Techniques like the Eisenhower Matrix and Pomodoro Technique can be useful once you understand your patterns. If you're curious about coaching, Headflex offers a range of coaching programmes to suit different needs. 1:1 coaching, team coaching, group coaching and their Headflex in Residence programme. And, if time management is a challenge in your business then drop them a note and ask for details about their Headflex Lunch and Learn sessions. Visit www.headflex.co.uk Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: www.instagram.com/head.flex/ Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/ Connect with Diane Williams: www.linkedin.com/in/dianewilliams1 Produced by Winter Audio

    26min
  3. 12 DE JAN.

    Ep 30: Celebrating One Year of the Headflex Podcast & Brave Coaching Conversations

    After 30 episodes, Headflex celebrates its first anniversary! Join co-hosts Rebecca Walker and Diane Williams as they revisit the stories, standout moments, and lessons learned from a year of real-time coaching conversations. This episode is a blend of gratitude, reflection, and candid discussion about personal growth, the impact of brave guests, and the power of partnership in professional life. Whether you’re a longtime listener or new to the podcast, pour yourself a cuppa and settle in for an honest, uplifting conversation about workplace hot topics, coaching insights, and looking ahead to the next chapter. Here are the highlights: 00:00 Reflecting on an amazing year of podcasting 04:54 The problems associated of isolation and remote work 07:11 Fear of failure resonates deeply, particularly in sales; 12:07 Encourage listening to discussions on improving workplaces for people with ADHD through small, impactful changes. 13:40 Thanking guests, especially Andrew Blair, for sharing insights 16:45 Reflection on self-compassion and caring less with age 20:20 The Headflex mission is to make coaching more accessible, please share with friends and colleagues. Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: www.instagram.com/head.flex/ Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio

    22min
  4. 29/12/2025

    Ep 29: Reflective Reset: Slowing Down to Learn from Your Year

    As another year draws to a close, why does the pressure to reinvent ourselves, set big goals, and “start fresh” feel so intense? In this Headflex episode, co-hosts Rebecca and Diane pause the hustle, inviting you to join them in a gentle, honest reflection on the year that’s just ended.  Whether you’re craving a mindful way to say goodbye to 2025, hoping to set intentions for the coming year, or simply seeking a quieter space after a whirlwind December, Rebecca and Diane walk you through self-coaching questions, share personal stories, and offer insights for bringing perspective and intention into 2026. Pour yourself a cuppa, grab your notebook, and settle in. This episode is dedicated to helping you reset, reflect, and carry forward what truly matters, one gentle, intentional pause at a time. Here are the highlights: 00:00 Year-end podcast reflection before the new year 03:18 Reflect on your successes and what makes you proud 07:27 Focused on mindful work, finding joy in projects, and prioritising meaningful pursuits for next year 11:12 Health, self-discovery, and building bravery through support 15:38 Prioritise gentleness, reflection, and intentionality over rushing  16:50 Excited and intentional for the upcoming year, focusing on pacing and creating space for growth. Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: www.instagram.com/head.flex/ Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio

    19min
  5. 15/12/2025

    Ep 28: Navigating Festive Stress: Finding Joy and Balance During the Festive Season

    Why can the end of the year feel so emotionally charged - equal parts festive, frantic, and, for many, deeply stressful? In this Headflex episode, co-hosts Rebecca Walker and Diane Williams get real about the pressures of the holiday season. They share practical ways to manage workplace and personal expectations, flex your boundaries, and avoid ending up burnt out on December 24th. Drawing from their coaching expertise, Rebecca and Diane discuss how tiredness, loneliness, and the ‘shoulds’ of the holidays can weigh on us, and why understanding your ‘stress signature’ is the starting point for real change. This episode serves up actionable insights and reflection questions to help you thrive, not just survive the festive period. Here are the Highlights: 00:00 Intro: How to survive the stressful festive season 00:22 Exploring common workplace and home stressors 02:31 How to deal with the pressure of expectations 03:05 The power of social connection 04:16 Why ‘shoulds’ create more stress 05:19 The introvert/extrovert divide. Social battery drain versus loneliness and FOMO 06:18 How to stop overcommitting at work & socially 07:47 Recognising your personal ‘stress signature’ 09:12 Creating safe spaces to talk honestly and support each other 10:14 Reframing deadlines: Can tasks wait until January? 12:22 Identifying unnecessary tasks (at work and at home) to reduce drain 13:39 Why a January lunch might beat squeezing in another event 17:14 Joyful priorities, creating pauses, finding nourishment 19:06 Christmas dinner plans and how food connects and nourishes Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: www.instagram.com/head.flex/ Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio

    22min
  6. 01/12/2025

    Ep 27: Self-Compassion – Why Being Kinder to Yourself Matters

    How often do you speak kindly to yourself after making a mistake or do you tend to be your own harshest critic? In this episode of Headflex, co-hosts Rebecca and Diane explore the powerful, but often misunderstood topic of self-compassion. Discover why being kinder to ourselves isn’t just “soft” or self-indulgent it’s scientifically proven to boost resilience, emotional regulation, and wellbeing. Rebecca and Diane bust some big myths about self-compassion and share their coaching insights on why so many of us struggle to treat ourselves with the same kindness we offer others. Whether you’re wrestling with high expectations, tough self-talk, or feeling “stuck,” this episode will help you shift your perspective, boost your confidence, and unlock new ways to grow at work and beyond. Here are the Highlights: 00:00 Introduction: Why self-compassion matters at work and in life   00:22 Seeing self-compassion as “soft” and why that’s a myth   01:08 Neuroscience: What kindness does for your body and mind   01:48 Philosophical roots from Aristotle to Buddha and Stoic wisdom   04:18 Mindfulness, common humanity, kindness   05:15 Expectations, imperfection, and tough self-talk at work   06:22 How our environment and learned behaviuor impact self-compassion   09:10 How awareness breaks the cycle of self-criticism   10:45 Is compassion weakness? Why the opposite is true   12:22 Accountability vs. kindness and why acceptance matters   15:09 When being kinder to yourself feels uncomfortable (or indulgent)   17:45 Lessons from health setbacks, parenting, and returning to work   20:45: Driving your career from compassion vs. “shoulds”   21:06 Practices to build self-compassion 26:46 Letting go, reframing, and daily habits for kinder self-talk   27:10 Self-coaching reflection questions to start your journey   Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: www.instagram.com/head.flex/ Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1Produced by Winter Audio

    29min
  7. 17/11/2025

    Ep 26: Chasing Control - Why Letting Go Can Set You Free

    Why do so many of us feel the need to be in control, at work, at home, and in our relationships? Co-hosts Rebecca and Diane dive into the complex and often messy world of control, exploring what drives our need to orchestrate and manage every detail. From the pressures of change and uncertainty to the deep links between trust, fear, and perfectionism, this episode provides real insights about how control shows up in our lives and impacts those around us. Tune in as Rebecca and Diane discuss how our relationship with control can hold us back and how learning to relinquish control (yes, even when it feels challenging!) can help us move forward, boost collaboration, and restore our energy.  Here are the Highlights:  00:00 Introduction: Why our relationship with control matters  01:04 Control at work, when it helps, and when it hurts  02:14 What’s behind the need for control?  04:50 What drives controlling behaviours? 06:09 Real-life examples: Control at home and in the workplace  08:43 The energy drain of chasing control  09:19 The impact on teams: Collaboration, trust, and getting “stuck”  11:22 The cycle of rescuing, fixing, and passive behaviour  13:21 How to notice where control shows up for you  14:28 Trust, fear, and how to unlock new dynamics  16:15 Relinquishing control leads to innovation, creativity, and freedom  18:27 Self-compassion, pacing, and reframing what matters  20:42 Parenting, delegation, and the lessons for leadership  22:05 How to identify, trust, and delegate more effectively  22:34 Self-coaching questions to reflect on your relationship with control Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: www.instagram.com/head.flex/ Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1 Produced by Winter Audio

    24min
  8. 03/11/2025

    Ep 25: Dealing with the Dreaded Appraisal

    Why do annual appraisals inspire so much anxiety from those being appraised, as well as their managers? Co-hosts Diane, and Rebecca take a deep dive into the good, the bad, and the ugly of performance reviews, sharing real insights from the coaching room and exploring how shifting mindsets can make these conversations far more meaningful (and less stressful) for everyone involved.  This episode brings practical strategies for approaching appraisals,, and offers self-coaching questions so you can reflect and take charge of your appraisal experience whether you’re giving or receiving feedback. Here are the Highlights: 00:00 Introduction: Why it’s time to talk honestly about appraisals 01:45 A brief history of appraisals and why nerves kick in 03:30 Why appraisals have a negative reputation 04:26 The emotional impact of appraisals 06:22 The challenge for managers 08:52 Feedback pitfalls: The “feedback sandwich” and surprise revelations 11:46 The aftermath and why the negatives stick more than the positives 13:12 How to make appraisals more meaningful 15:15 Focusing on outcomes and forward-thinking 16:32 How to walk into an appraisal constructively 17:25 Choose a collaborative approach: Adult-to-adult communication 19:24 Who should do the talking? Why managers need to listen more 19:32 Self-care, reflections, and three essential self-coaching questions. Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: www.instagram.com/head.flex/ Connect with Rebecca Walker: www.linkedin.com/in/rebeccawalker13/Connect with Diane Williams: www.linkedin.com/in/dianewilliams1 Produced by Winter Audio

    22min

Trailer

Sobre

Headflex is a thought-provoking podcast hosted by Rebecca and Diane, two experienced coaches and friends who invite you to eavesdrop on authentic coaching conversations about the often-overlooked challenges of professional life. Each episode tackles a different workplace topic, from leadership vulnerability to risky assumptions, offering listeners valuable insights and perspective shifts. With a blend of humour and relatability, Head Flex aims to make coaching accessible to all, providing you with the tools to find your own answers to work-life dilemmas. Tune in to flex your mind, gain fresh perspectives, and experience the power of coaching – it's like having personal coaches in your pocket! Rebecca and Diane, leadership coaches with over 20 years experience, are on a mission to de-bunk some of the myths and barriers surrounding coaching, making it accessible to all, with a touch of humour and a human approach. Diane brings energy and enjoyment to her coaching. She offers you time and space to deepen your thinking, reflect on how you are working and bring impactful behavioural change. Diane also works with teams to help them develop and reach their collective potential. Rebecca coaches teams, leaders and emerging leaders across many different sectors. She brings empathy with a healthy dose of challenge to help leaders navigate their style and impact. She also helps teams to thrive through building trust and deep collaboration. Headflex will flex the subjects that commonly appear in their coaching sessions and challenge each other and their guests to answer thought provoking questions, unlock answers and shift perspectives. Connect with us at Headflex: Email: hello@headflex.co.uk. Website: www.headflex.co.uk Instagram: @head.flex