228. How to Plan Q4 Like a Psychologist (and Actually Stick to It)

Welcome back to Truth, Lies & Work, the award-winning podcast where behavioural science meets workplace culture — brought to you by the HubSpot Podcast Network. Hosted by Chartered Occupational Psychologist Leanne Elliott and business owner Al Elliott, we’re here to simplify the science of work. This week, we’re doing something different. Think of this as your own personal coaching session. September is the season of fresh starts — kids are back at school, Q3 is ending, and it’s the perfect time to reset before the chaos of year-end. Over 40 minutes, Al becomes the “coachee” while Leanne guides us through five evidence-based exercises designed to help you reflect, reset, and refocus for the final stretch of 2025. And yes — you can do them right alongside us. 🔥 What We Cover (and How to Do It Yourself) 📌 STOP: A Mindfulness Reset STOP is a simple four-step tool for breaking out of autopilot and regaining clarity. S – Stop what you’re doing. T – Take a breath. O – Observe what’s happening: your thoughts, feelings, and body. P – Proceed with greater awareness. This is especially useful before tough meetings, responding to emails, or when stress spikes. 📌 Three Good Things: Gratitude with Science At the end of each day, write down three things that went well and why. Research shows this boosts happiness, resilience, and sleep quality. For a September reset, reflect on three good things from your summer — it helps you carry positive energy into autumn. 📌 Future Self Vision: Planning with Perspective Our brains treat “future us” like a stranger, which makes long-term planning harder. Visualisation helps close that gap. Imagine yourself three months from now (end of Q4): What have you achieved? What challenges did you overcome? How do you feel? Write it down as if it’s already happened — this creates motivation and clarity for the months ahead. 📌 WOOP Goal Setting: Turning Wishes into Action WOOP is a research-backed framework to set goals that stick: W – Wish: What do you want to achieve? O – Outcome: What would it look and feel like if you succeeded? O – Obstacle: What could get in the way? P – Plan: What will you do when that obstacle shows up? This helps move beyond vague goals into practical steps. 📌 Energy Intention: Carrying the Right Mindset Instead of just asking “What do I want to achieve?”, ask: “How do I want to show up?” “What energy do I want to bring to my team, my family, my work?” This reframes success as not just outcomes but how you live and lead every day. 🧠 Support with Mental Health and Well-being – Mind UK: https://www.mind.org.uk/information-support/ – Samaritans (UK): Call 116 123 or email [email protected] 📬 Connect with Al & Leanne – LinkedIn: https://www.linkedin.com/company/truthlieswork – Al Elliott: https://www.linkedin.com/in/thisisalelliott – Leanne Elliott: https://www.linkedin.com/in/meetleanne – Email: [email protected] – Book a call: https://savvycal.com/meetleanne/chat