Building a Better Geek

In this episode we discussed the importance of setting boundaries and effective time management, particularly for people working in the tech industry and introverts.
- Establishing personal values, priorities, and understanding the difference between organisational and individual goals is crucial.
- Boundaries are not about building walls or saying "no," but rather about creating psychological safety and empowering others to express their needs.
- The episode highlights the challenges of dealing with "toxic" people who lack empathy, and provides strategies for navigating such situations:    - Avoiding engagement, maintaining a paper trail, and self-care.    - Staying focused on the goals; not getting sidetracked.    - Framing tasks and responsibilities in a way that gives them meaning and purpose.    - Practicing weekly and daily planning, and "do, delegate, or ditch".    - Getting comfortable with discomfort and having difficult conversations.
- The discussion emphasises the need for leaders to create an environment where employees feel empowered to express their boundaries.
References and Links:
- Gillespie, David. Toxic at Work. HarperCollins, 2023.- Gillespie, David. Taming Toxic People. Penguin Random House, 2017.- Kerr, James. Legacy: What the All Blacks Can Teach Us About the Business of Life. Constable, 2013.- Stone, Douglas, Bruce Patton, and Sheila Heen. Difficult Conversations: How to Discuss What Matters Most. Penguin Books, 2010.

In this episode we discuss the impact of artificial intelligence (AI), specifically large language models, on various aspects of human life. We explore the impact on leaders and creatives, delving into the potential benefits and challenges of AI. Here are the key points:
• AI's rapid advancement and democratisation raise concerns about privacy, security, and accountability.• Large language models can be trained on vast amounts of data, potentially including personal information without consent.• Explainability and transparency are crucial for AI models used in high-stakes decision-making, such as loan approvals.• Guardrails and fine-tuning can be applied to AI models to align them with specific use cases and ethical considerations.• AI's ability to generate human-like content raises concerns about authenticity, creativity, and the potential for model collapse due to a lack of new input.• Children growing up with AI may develop a natural understanding of its capabilities and limitations, potentially using it as a coaching tool.• Involving humans in the loop is essential to verify AI outputs and ensure they align with human values and priorities.• Experimentation with AI in low-risk environments can help individuals and organizations understand its potential and limitations.
References Mentioned:• Polis (AI project by Audrey Tang)• Mark Andreessen (Netscape co-founder) on Joe Rogan's podcast

In this episode of BABG we dive in to communication and connection, including how to maximise impact on video calls.
Communication and connection are critical for leadership, influencing others, and achieving goals. The ability to communicate effectively starts with listening and builds rapport.
Focus communication on creating meaningful connections, not just transactions. Build in opportunities for relationship building.
In video calls, position camera at eye level, look into camera to make "eye contact". Use names, be aware of verbal and physical cues.
Project confidence through body language and breathing. Take up space, sit/stand tall, breathe deeply.
Apply 30-30-30 rule: 1/3 of audience is resistant, 1/3 supportive, 1/3 unsure. Focus attention on supportive group.
Ask questions of others to demonstrate leadership, create connection, and learn what's important to them. Listen closely.
Prepare environment and background to communicate who you are on video calls. Songs, art, instruments, etc.
Books for further reading on communication:
Difficult Conversations: How to Discuss What Matters Most (Stone, Patton, & Heen)
Captivate: The Science of Succeeding with People (Van Edwards)
Presence: Bringing Your Boldest Self to Your Biggest Challenges (Cuddy)
Influence: The Psychology of Persuasion (Cialdini)

In this episode of BABG podcast, we discuss public speaking.
- Hear how Emmanuella finds public speaking more terrifying than singing, despite being an introvert and Craig being more extroverted. 
- Understand why effective communication occurs only when the other person receives and understands your message. 
- Craig shares a story about accidentally making a witty joke while presenting early in his career, which gave him a positive association with public speaking.
- Preparation is key - Craig suggests rehearsing the first 2-5 minutes thoroughly. What did Arnold Schwarzenegger do?!
- Communication is an ongoing process. Why to limit words on slides. Consider voice modulation, pauses, dress, etc.
- And remember to smile and give good vibes to new speakers.
References:
- Martin Luther King Jr.'s "I Have a Dream" speech (mentioned as going off script during a pivotal moment)"

In this episode of the "Building a Better Geek" podcast we focused on the importance of health and fitness. Craig and Emmanuella argue that physical wellbeing supports overall wellbeing and brain function.
- You'll hear how exercise improves memory and reduces anxiety/depression by increasing synaptogenesis (the formation of new synapses between neurons in the brain).
- We discuss the importance of having a clear vision and reason for improving fitness.
- Learn about soleus push ups (calf raises) and their benefits.
- Emmanuella references the benefits of walking after eating, as discussed by "Glucose Goddess" Jessie Inchauspé.
- We cover common issues for sedentary workers like tight shoulders and hips.
- Measuring progress daily provides a sense of reward and achievement.
- Intermittent fasting can be beneficial - Craig finds a 16:8 eating window manageable.
The episode mentions studies showing:
- Soleus push ups (calf raises) burn fat and glucose effectively (no citation provided)
- Research by the "Glucose Goddess" Jessie Inchauspé on walking after meals to mitigate glucose spikes (no citation provided)

In this episode of "Building a Better Geek", Craig and Emmanuella share personal stories of Amygdala Hijacks, what they are, and how to manage them:
- The amygdala is the part of the brain that perceives threats and triggers the "fight, flight, freeze, or fawn" response quickly without context. 
- Amygdala hijack is when the amygdala reacts strongly, overriding logic and reason. 
- Craig shares a story of yelling a profanity when a lift door closed too soon, and the dressing down that followed. Emmanuella shares story of an audience member fainting during a show. 
- As a leader, recognize amygdala hijack and help create psychological safety. Anger is a surface emotion masking deeper feelings of disempowerment, frustration, fear. Dig deeper.
References:
McEwen, B. S., & Gianaros, P. J. (2010). Central role of the brain in stress and adaptation: Links to socioeconomic status, health, and disease. Annals of the New York Academy of Sciences, 1186(1), 190-222.
Thayer, J. F., Åhs, F., Fredrikson, M., Sollers III, J. J., & Wager, T. D. (2012). A meta-analysis of heart rate variability and neuroimaging studies: implications for heart rate variability as a marker of stress and health. Neuroscience & Biobehavioral Reviews, 36(2), 747-756.

In this episode of "Building a Better Geek" Emmanuella and Craig discuss how to avoid - and recover from - burnout.
Key points:
- Burnout is characterised by exhaustion, cynicism, and feelings of inefficacy. 
- Men may have more difficulty articulating emotions and can use the "SEW" technique - describing Sensations, Emotions, and stating What they Want/need. 
- It's important to connect with your emotions and body sensations to understand when you are heading towards burnout. 
- Rehearsing/practicing at lower intensity leaves room for elevated performance during events. Similarly, maintaining boundaries and space in your schedule allows resilience against burnout.
- There are cycles to energy levels. It's important to manage energy, not just time. 
- Post having a baby, honour the "4th trimester" - take recovery time or risk longer-term depletion.
- Moving from resilience to buoyancy. 
- Exercise, being outdoors, movement are important for mental health and preventing burnout.
Emmanuella Grace is a communication coach and consultant, working with individuals and organisations to develop and strengthen the skills of voice and communication. Find out more at Find Your Voice.
Connect with Craig at: linkedin.com/in/craiglawton
References:
Maslach, Christina. "Job Burnout." Annual Review of Psychology 52 (2001): 397-422.
Covey, Stephen R. The 7 Habits of Highly Effective People. New York: Simon & Schuster, 1989. Print.

In the first episode of "Building a Better Geek" Emmanuella and Craig discuss preparing for and doing well in job interviews, particularly in tech roles. They discuss common mistakes and things that annoy them in interviews from both the interviewer's and interviewee's perspective. 
Key points:- Don't just "be yourself" in an interview, prepare thoroughly. Have practiced responses ready for difficult questions. Present your best professional self.  - Make sure you understand the company culture and tailor how you present accordingly. Research the company beforehand.- See the interview as a two-way conversation to assess mutual fit, not an interrogation. Ask questions of your own. - Don't pretend you know something you don't. Integrity is important. Say you don't know and talk about how you would find out.- Don't criticise past employers or roles. Focus on the positive about what you want next.- Dress appropriately for the role. Appearance matters.- Personality tests are flawed for assessing job fit. Look for work samples instead.- Don't burn bridges. Let companies know if you are or aren't interested in a role after interviewing. 
Overall, preparation and integrity are key for interview success. It's a two-way process to assess fit for both parties.
Emmanuella Grace is a communication coach and consultant, working with individuals and organisations to develop and strengthen the skills of voice and communication. Find out more at Find Your Voice.
Connect with Craig at: linkedin.com/in/craiglawton
References:Jung, C.G. (1959). The Archetypes and the Collective Unconscious. Princeton University Press.