I’ve got a dream that’s worth more than my sleep….

…..or is it?

We’re hearing more and more about how getting enough sleep is critical to our physical and mental health. In common with most living creatures, we need to spend about a third of our lives asleep. Yet most of us live busy and stressful lives often ignoring or minimizing this fundamental need. Even when we’re tired at night, we push ourselves to stay awake, checking emails or having another drink at a party or watching one more episode on Netflix. We have, in our advanced society, an increasingly dysfunctional relationship with sleep.

The repercussions on our wellbeing range from the mildly inconvenient to the worryingly severe. When we haven’t had enough sleep, we tend to get moody, our memory becomes impaired, we make poor decisions at work, we snap at members of our family and so the list continues. More significantly, lack of sleep is frequently a contributory factor in an accident or injury. Over a prolonged period, sleep deprivation can have serious health implications, including an increased risk of diabetes, obesity and heart disease. It reduces our ability to fight infection leading to higher rates of illness. It can also be a negative influence on a range of mental health issues including clinical depression, anxiety and paranoia, and at the extreme end of the spectrum inducing psychosis and even death.

Sleep deprivation affects a surprisingly large proportion of the population.

  • In the UK, one in three people have chronic insomnia and four out of five people have disturbed or inadequate sleep.


  • A study of 10,000 people carried out over two decades by the University of Warwick and University College London found that people who reduced their sleep from seven to five hours a night nearly doubled their risk of death from cardiovascular disease.


  • Research carried out in the Netherlands demonstrated that sleep-deprived workers across a range of industries were 70% more likely to be involved in accidents than their well-rested co-workers.


  • Doctors working frequent 24-hour shifts make 36% more serious medical errors and five times as many serious diagnostic errors than those whose work is limited to 16 consecutive hours.


  • People who get less than 7 hours sleep a night are 30% more likely to be categorized as obese than those who get nine hours of sleep or more.


Sleep deprivation is not just an issue for the person who is tired; it generally impacts the people around them too.  A child who has had less sleep is badly behaved, an adult who has less sleep is grumpy, crotchety and possibly unkind and a worker who is tired and operating machinery, driving a car, flying a plane, sailing a ship or carrying out a medical operation, can be lethal. So why don’t we just ensure we get more sleep? For a start, we’re only just starting to understand just how important sleep is and what the severe repercussions of prolonged sleep deprivation are. Then there is the problem of us, as humans who have in large part not evolved over the past 50,000 years, have a profound mismatch between our physiological drivers and the frenetic and complex contemporary world we live in.

So what can we do?

In 2009, Littlehale coached the Sky cycling team in their sleep habits, seeking to maximize their recovery during the Tour de France race. They were advised to do the following:

  • To ensure their room is at the best temperature (typically between 16 and 18 degrees Centigrade).


  • To eliminate sugary and fatty foods and to be careful about consuming caffeine later in the day. Alcohol is something to be avoided completely. Athletes are given a milk-based protein drink at bedtime to encourage drowsiness.


  • To remove any electrical devices from their bedroom, but if that is not possible, they certainly shouldn’t look at their mobile, TV, or computer in the 90 minutes before bed. The light emitted from them can affect the natural circadian rhythm and prevent sleep.


  • To use 90 minute sleep cycles, which is the period of time required for us to go through all of the phases of REM and non-REM, to work out when to wake up. Working on this principle, sleep should be 6 hours, 7.5 hours or 9 hours which he explains can be shifted according to what’s going on in someone’s life to ensure they maximize their sleep.


  • Then as always I also advocate mindfulness and meditation—medical research is increasingly showing that meditation can be more effective than other interventions for the treatment of insomnia, while also improving sleep quality across healthy populations.As little as 10 minutes a day can have a positive impact on sleep quality.


Extract adapted from my first (unpublished book) and my book Defining You which is available at Waterstones, WHSmiths and Foyles in the UK as well as amazon.co.uk. Elsewhere it’s available on amazon.comamazon.com.au, amazon.ca and in various bookstores in Canada (e.g. Indigo) and the USA.

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References to research in Defining You by Fiona Murden

Photo by Úrsula Madariaga from Pexels.com


Gary Morley (2014) Sport sleep coach’s top tips to improve your slumber, CNN.com, http://edition.cnn.com/2014/11/12/sport/golf/sport-sleep-coach- nick-littlehales/index.html

D.S. Black, G.A. O’Reilly, R. Olmstead, et al. (2015) Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial, JAMA Internal Medicine 175(4): 494–501.

Travis Usinger (2014) Effect of internet administered mindfulness training on anxiety and sleep quality, Undergraduate Honors Thesis, University of Colorado, Boulder, https://scholar.colorado.edu/honr_theses/727

M.M. Mitler, M.A. Carskadon, C.A. Czeisier, et al. (1988) Catastrophes, sleep, and public policy: Consensus report, Sleep 11(1): 100–9.

Alhola & P. Polo-Kantola (2007) Sleep deprivation: Impact on cognitive performance, Neuropsychiatric Disease and Treatment 3(5): 553–67. A.J. Krause, E.B. Simon, B.A. Mander, et al. (2017) The sleep-deprived human brain, Nature Reviews Neuroscience 18(7): 404–18. J.J. Pilcher & A.I. Huffcutt (1996) Effects of sleep deprivation on performance: A meta-analysis, Sleep 19(4): 318–26.

W.R. Gove (1970) Sleep deprivation: A cause of psychotic disorganization, American Journal of Sociology 75(5): 782–99. A. Kales, T.L. Tan, E.J. Kollar, et al. (1970) Sleep patterns following 205 hours of sleep deprivation,


What Does Confidence Mean?

Confidence is an elusive concept. Most of us lack it to some degree, and few would argue they don’t want to feel more confident, yet when it comes to defining how we could develop it we are at a loss. Having confidence rids us of the anxiety and doubts that hold us back from so many opportunities. It not only makes us feel better about ourselves, but also enables us to achieve more and inspire the conviction of others in our abilities.

Having said that, too much confidence is not a good thing. This is displayed in leadership, where an “overwhelming” self-assurance leads to something known as hubris syndrome. This acquired condition, which represents the extreme end of the scale, results in what Lord David Owen, a former MP and psychiatrist, defines as “disastrous leadership” that can “cause large-scale damage.” It is marked by behaviors such as “impetuosity, a refusal to listen to or take advice and a particular form of incompetence when impulsivity, recklessness and frequent inattention to detail predominate.” The same behaviors manifest in anyone who becomes too self-possessed. Consequently, you want to build your confidence to optimize your potential, but you also need to be careful not to take it too far.

There is a “sweet spot” you want to reach where your self-assurance is robust enough to allow you to take a balanced view on risks, make effective decisions, have influence, and effectively forge ahead with your purpose. Understanding what this means and where you are with it will form a strong platform from which you can move forward and fine-tune your own level of confidence. Psychologists consider confidence in terms of two broad concepts: self-confidence (known technically as self-efficacy) and self-esteem. Self-confidence is about how much faith you have in your ability to achieve a specific goal in a particular situation. As such, it’s not a given that being self-confident with one task means you’ll be equally self-confident with another. For example, you may be confident that you can cook a good meal or play a strong game of tennis, but still lack confidence when it comes to your ability to run a marathon or play a piece of music on the piano.

Although self-confidence is task specific, one person may have an overall higher level than another. Someone with higher levels of self-confidence will approach all new challenges in a more forthright way. For example, they might throw themselves down a mountain when learning to ski, confident that they’ll get the hang of it, and approach another task, say scuba diving for the first time, with the same vigor. On the other hand, another person who is less self-confident may be very fearful of any novel task.

Self-esteem differs, in that it is more internally focused than self-confidence. Rather than being based on the successful completion of tasks or challenges, it’s about how much you value yourself or how much you like and accept who you are. An easy way to assess your level of self-esteem is to listen to your internal dialogue. How do you speak to yourself: are you kind, accepting, and appreciative (e.g., well done, you did a great job with that), or harsh, cutting, and critical (e.g., you idiot, why did you do that again, when will you learn)?

People frequently strive to make themselves feel better by chasing the more tangible aspects that relate to self-confidence—external rewards such as awards, academic achievements, or sporting success—while neglecting to work on their self-esteem. Celebrities often fall into this category, looking to the outside world for reassurance about their self-worth and getting that by achieving public recognition, awards, or notoriety. However, they can often be the loneliest people, feeling empty because their higher-level needs are not being met, their ability to like and accept themselves. This leads to destructive behaviors such as taking drugs, drinking to excess, and overeating.

Both self-confidence and self-esteem are important to well-being and to the pursuit of your goals within the context of what makes you unique and special as a person. One without the other is not helpful. Once you’ve built your self-confidence and self-esteem, they need to be continually nurtured to enable optimal performance.

Extract taken from:

Defining You: Discover telling insights into your behaviour, motives and results to unlock your full potential by Fiona Murden – available at amazon.co.ukWaterstones, WHSmiths and Foyles in the UK.

From July 24th 2018 Defining You will also be available across the English speaking world e.g. amazon.comamazon.au, amazon.ca

Defining You gives access to an online psychometric test providing a full personalised professional report.


Owen, D., & Davidson, J. (2009). Hubris syndrome: An acquired personality disorder? A study of US Presidents and UK Prime Ministers over the last 100 years. Brain132(5), 1396-1406.

Photo by Moose Photos from Pexels

Is it right under your nose?

What I’ve seen in my many years working with ‘successful’ people from different walks of life is that we often don’t notice what we’re good at. That sounds odd right? But when we’re good at something it just feels like something we do and because it comes easily we forget that it’s not something that everyone can do. As a result, we don’t make the most of these strengths or leverage our full capability.

Aside from the arrogant or narcissistic few who flaunt and overblow their capabilities, most people underplay or fob off their strengths. When they get a report output from a profile (which details various areas of personality, strengths and areas for development), they dive straight into what they are not doing well and dismiss the things that they are good at. While looking at how they can grow is helpful, like most things in life balance works best and only focusing on areas for development doesn’t allow us to reach our full potential.

One lady I coached, a senior executive in a FTSE 100, completely overlooked her capability to skilfully read her environment and navigate politics. Her core strengths was her ability to resolve issues between members of the board, to get people talking to one another about problems, to find her way around blockers in order to deliver her own agenda and enable others to fulfil theirs. Her response to this observation was “That’s just what I do, I’ve always done that, there’s nothing special about it”. But having seen hundreds of leaders up close and personal, I know that this is something a large number  desperately strive to achieve what she was ‘just doing’. Take for example the exceptionally bright high potential guy who has an IQ that’s through the roof but struggles with anything that involves EQ. Or the older executive who has always delivered through telling others and following the rules who now struggles to adapt to the ever-changing demands of todays’ fast paced environment.

The point is, we all have strengths that we take for granted that we are unaware of because they come so naturally. While the humility that accompanies this is appealing, without awareness of our strengths we can’t fully leverage them so we are doing ourselves and others a disservice. For example, I always loved psychology and studied it at University. I also had an interest in business so I did a business masters. The mistake I then made was to do what I thought was the ‘best thing to do’ – joining a business consultancy as a graduate. But this didn’t make use of my natural strengths and interests. As I gradually become more miserable and found myself chasing any elements of projects which lent themselves to the business psychologists view of the world I went back to University so that I could become a Chartered Psychologist. I love what I do and although I have self-doubts like anyone, if I hadn’t pursued this career I wouldn’t have been able to help all the people that I have (I know this as I’ve been lucky enough to have had feedback), I wouldn’t have written a book that I hope to help even more people with and I wouldn’t have been able to inadvertently influenced many people who work for the leaders I work with. I would have just been a reasonable management consultant, not an exceptional one, and not fully making use of being able to read and empathise with others. I don’t hold myself up as a gleaming example, I’m still trying to find exactly what it is I’m good at. For example, although public speaking about topics that I’m passionate about gives a far better output than when I try and fit purely with a clients needs, I still tend to focus on the latter.

Although I advocate finding strengths and using them, I don’t  believe we fulfil our potential by ignoring our weaknesses. It’s important to know what we’re not so good at, not so that we then throw ourselves into a role that forces us to get better, but so we can remain aware of the things that may trip us up or have a negative impact on others and do our best to mitigate them. So, we can find people to help fill in the gaps on areas we’re not so good at. Also, so we can seek to refine those areas that are most relevant to what we’re doing.


  • What are your strengths – the things that you’ve always just be able to do naturally? If you’re not sure ask people who know you really well.
  • What knowledge do you have that other people don’t and how can you use that to help achieve your own goals and help others to achieve theirs?
  • How can you apply your strengths to the goals that you want to achieve?


Explore your own strengths by reading:

Defining You: Discover telling insights into your behaviour, motives and results to unlock your full potential by Fiona Murden – available at amazon.co.uk, Waterstones, WHSmiths and Foyles in the UK.

From July 24th 2018 Defining You will also be available across the English speaking world e.g. amazon.com, amazon.au, amazon.ca

Defining You gives unique access to an online psychometric test providing a full personalised professional report.

Subscribe to our mailing list to get more news, tips and tools from Fiona

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Image: pexels.com

Plastic, Elastic – Bouncing Back to Success

Emotional Resilience is closely linked to success. In fact, some argue that success is reliant on it, for example US psychologist Angela Duckworth believes that the prime gauge of achievement isn’t IQ or talent, but the possession of what she calls “grit”, aka resilience. But success is not the only benefit that resilience brings, research links it with mental health, physical health, ability to learn, to innovate, to deal with failure and to thrive in spite of tragedy or daily life stressors.

It’s not news that those who make it, those who win medals, entrepreneurs whose businesses succeed against the odds, all have resilience. When it comes to achieving despite the odds, the same famous role-models are quoted e.g.

  • J.K. Rowling who went from being a single parent battling depression, rejected by 12 publishers to the world’s best-selling children’s author.
  • Oprah Winfrey born into poverty and suffering many hardships as a child who has become one of the most influential women in the world.
  • Walt Disney among other trials was fired from a newspaper for “not being creative enough” and told Mickey Mouse would fail because the character would terrify women. He went on to be nominated for 59 Academy Awards, winning 32.

When we’re at our lowest point these inspirational examples are given in good faith and we’re told to ‘never give up, keep trying’. But if it was that easy wouldn’t we all just carry on regardless to fulfil our dreams? Wouldn’t we all be OK irrespective of what life throws at us?

So, what’s their magic?

Over the centuries many people have tried to figure out what distinguishes those who keep trying from those who give up. Churchill said “Success is not final; failure is not fatal: it is the courage to continue that counts.” And courage is one facet of personality that has been linked to resilience. However this belief reflects a more outdated understanding of resilience, as something you’re simply born with or not, something straight forward and one dimensional. More recent research has revealed that resilience is a complex and dynamic process of interacting systems involving our genes, personality, social support system and cultural background.

With an updated view, academics have proposed definitions of resilience such as ‘a process to harness resources to sustain well-being’. From an evolutionary perspective this makes sense. Thousands of years ago we lived in egalitarian tribes where we were dependent on one another to survive, the belief systems and group support systems were a necessary facet of staying alive. It wasn’t just the person with courage or individual with grit, but also the one who knew how to bring others together, to harness the power of the group and to get along with their fellow tribesmen and women who stayed alive. Today with the help of others and making use of the right resources we can not only survive but if we get it right, we can thrive. 

You can have the magic too…

 Taking the traditional meaning of emotional resilience some of us are left wanting – if we were not born with the personality to keep on getting up every time we fell whether through courage, determination or optimism it’s not something we can easily change. However, the most recent academic insights provide hope – while yes, some people are indeed born more resilient than others, research shows that we can all develop our emotional resilience regardless of where we start. How? By working on:

Social connections – nurturing relationships with family, friends and people more broadly is a critical contributor to resilience. Knowing or learning how to ask for and how to accept help is a sign of strength not weakness. Unfortunately, society often teaches us otherwise so this can feel counter intuitive. It is however the way we evolved to survive – going against it is literally going against nature and the way our brain works.

Reframing – our brains naturally kick up negative emotions – we can’t get rid of them but we can reframe them more positively as something we are in control of. This prevents negative thoughts creating a catastrophic story that leaves us feeling helpless. For example, if we failed an exam we could think:

 Negative approach –

Thought: “I failed my exams because I am not very bright.”

Outcome: out of your control and with negative meaning.

Positive reframing –

Thought: “I failed my exams because I didn’t work hard enough.”

Outcome: within your control “It was a good life lesson, because of it I have worked harder at things that matter to me ever since”—and with positive meaning

Research suggests that “framing” our life so that things have meaning and outcomes we are in control of is so powerful that it positively changes brain functioning.

(extract from Defining You)

Psychological flexibility Dr. Russ Harris defines this as the ability to adapt to a situation with awareness, openness, and focus and to take effective action guided by your values. It’s about being able to accept and regulate our emotions rather than letting them control us. Learning to be more accepting of situations and thoughts is an extremely powerful tool. Read “The Happiness Trap” for a very accessible and robustly researched account of how to do this. Also practicing mindfulness (suggested apps below) will help develop the skills needed to better regulate your emotions.

Learning and reflection through journaling –  writing things down can help to develop insights and find the patterns or traps that we may be being pulled into – creating a greater level of perspective. It also helps to create constructive meaning to events especially if our focus is on what we have learnt, what may have been gained from experiences and how we may like things to pan out in the future.

Self-awareness – working on our personal development helps us to understand the situations which drain us and those which energise us so that we are better able to regulate our emotional and physical well-being.

Ratio of 3:1 – research shows that people who have a ratio of 3 times as many experiences of positive emotions to 1 of negative emotions on a daily basis (3-to-1 ratio) are more likely to be resilient. You may not naturally have this but working on the factors relating to resilience (e.g. connections, reframing) will help you to create and sustain this ratio. Erstwhile if all else fails (and even if it doesn’t)…..

Keep on keeping on– at our most difficult times and lowest points, putting one foot in front of the other even when we don’t believe, is what we need to do to ultimately reach our intended goal. Our emotions ebb and flow, but if we can keep on ‘doing’ in spite of losing hope, we’ll still be on the right track once our hope has returned. Years ago a professional athlete said to me “The difference between those who win medals and those who don’t make it is comes down to who is prepared to go out and practice whatever the weather, however they feel, they just do it day after day”. This reflects what Duckworth believes – that the prime gauge of achievement isn’t IQ or talent, but the ability to keep on keeping on. If every day you do something to keep moving toward your goal, little by little you will gradually move away from where you are and toward where you want to be.

As with any of these things read more, explore and try things out to find what works best for you.


Defining You: Discover telling insights into your behaviour, motives and results to unlock your full potential by Fiona Murden will be out in April 2018 (UK) and July 2018 (USA, Canada, Australia and rest of the world). To pre-order a copy go to amazon.co.ukamazon.com or Waterstones. It will also be available in WHSmith’s UK from April 2018.

The book gives you unique access to an online psychometric test providing a full personalised professional report.

Subscribe to our mailing list to get more news, tips and tools from Fiona

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Mindfulness Apps & Reading

Duckworth, A (2016). GRIT: the power of passion and perseverance. Harper Collins

Harris, R. (2008). The Happiness Trap: How to stop struggling and start living. Boston, MA: Trumpeter.

Buddhify: http://buddhify.com

Headspace: www.headspace.com

iMindfulness: https://itunes.apple.com/gb/app/imindfulness/id473747142?mt=8

Mindfulness Daily: www.mindfulnessdailyapp.com

Smiling Mind: www.smilingmind.com.au



Brown K.W.  & Ryan R.M. (2003) The benefits of being present: Mindfulness and its role in psychological well-being, Journal of Personality and Social Psychology 84(4): 822–48. C.R.

Cloninger (2006) The science of well-being: An integrated approach to mental health and its disorders, World Psychiatry 5(2): 71–6.

Duckworth, A (2016). GRIT: the power of passion and PERSEVERANCE. Harper Collins

Harris, R. (2008). The Happiness Trap: How to stop struggling and start living. Boston, MA: Trumpeter.

Giordano B. (1997) Resilience: a survival tool for the nineties. Association of Perioperative Registered Nurses Journal 65, 1032– 1036.

Meichenbaum, D. (2007). Important facts about resilience: A consideration of research findings about resilience and implications for assessment and treatment. Melissa Institute: Miami, FL, USA.

Murden, F (2018) Defining You: How to profile yourself and unlock your full potential. Hodder & Stoughton.

Southwick, S. M., Bonanno, G. A., Masten, A. S., Panter-Brick, C., & Yehuda, R. (2014). Resilience definitions, theory, and challenges: Interdisciplinary perspectives. European journal of psychotraumatology5(1), 25338.


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