Your Permission to Pause

Are meetings filling up your days but draining your energy? In this episode, host Jo Cowlin uncovers the uncomfortable truth about meeting overload in today’s workplace and why it’s undermining productivity, well-being, and business results.Drawing on research, lived experience, and her work with driven female leaders, Jo Cowlin breaks down the real (and hidden) costs of poor meeting culture, from burnout and disengagement to billions lost in ineffective practices. But it’s not all doom and gloom Jo shares practical, actionable steps to help leaders reclaim their time, recharge their teams, and turn meetings into energising, purposeful collaboration.If your calendar looks like an endless wall of meetings, this episode will help you rethink scheduling meetings, protect your most valuable focus time, and create a lasting culture of well-being and impact.Here are the Highlights:00:00 Intro: Meetings are wearing us down, but there’s hope01:21 Back-to-back meetings are sabotaging goals02:25 Meeting overload crisis: Research and lived experience03:42  People spend 23 hours a week in meetings05:18 The human cost, burnout, low energy, and disengagement08:15 76% feel drained after a day of meetings and what that really means09:18 People now do “actual work” after hours09:29 How back-to-back meetings hurt productivity11:03 Unproductive meetings cost UK businesses billions a year11:55  Ripple effects: Delayed decisions, duplication, retention risk13:28 Challenging the productivity myth15:27 Rethinking meetings: They should recharge, not drain16:20 Five actions to tackle meeting overload starting now Actions you can take now:Do a meeting audit: Does this meeting even matter?Eliminate back-to-back meetings; build buffer timeCreate meeting-free zones/focus daysRedesign meeting structure: clear purpose, pre-reads, accountability, energy checksMeet your host Jo CowlinJo Cowlin keeps it real.Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t.Jo is a no-nonsense, straight-talking northernerShe is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing.She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits.Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs.When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym.Find out more about Jo here: https://jocowlin.com/Connect with Jo:Instagram: https://www.instagram.com/jocowlin/LinkedIn: https://www.linkedin.com/in/jo-cowlin/Produced by winteraudio.co.ukIf you enjoyed this episode, please rate, review, and share!

Have you ever left a meeting wondering if you truly heard every voice? In this episode, host Jo Cowlin takes a fresh look at meetings, challenging us to rethink how they’re run and their impact on diversity and inclusion.Jo explores why traditional meeting formats often exclude certain cognitive styles and how this can undermine all those DE&I efforts we’re so proud of. Through relatable examples and actionable advice, she shines a light on the neuroscience behind participation and introduces practical strategies to make meetings more neuro inclusive.From integrating movement and allowing for different processing times to designing environments that support optimal thinking, Jo shares clear steps leaders can take to unlock the full potential of every team member. If you’re ready to transform how your organisation collaborates and harnesses the brilliance of every brain in the room, this episode is packed with insights and ideas to get you started. Here are the Highlights:00:00 Meeting formats often fail to include everyone's input 05:19 Over half your team may be excluded in meetings due to diverse cognitive styles06:36 Psychological safety enables optimal brain function09:59 Simplify meetings by sharing pre-reads, allowing 60 seconds of thinking time, and offering multiple contribution methods.14:19 Prepare participants with specific questions beforehand 18:15 Encouraging small group discussions before large groups19:46 A seven-minute exercise enhances group input24:50 Intentional practices help transition people to a calm, responsive state 26:10 Engage using diverse information channels34:29 Commit to unlocking cognitive diversity in meetings.Meet your host Jo CowlinJo Cowlin keeps it real.Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t.Jo is a no-nonsense, straight-talking northernerShe is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing.She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits.Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs.When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym.Find out more about Jo here: https://jocowlin.com/Connect with Jo:Instagram: https://www.instagram.com/jocowlin/LinkedIn: https://www.linkedin.com/in/jo-cowlin/Produced by winteraudio.co.ukIf you enjoyed this episode, please rate, review, and share!

Ever feel like your calendar is running you and meetings are draining the life (and creativity) out of your team? This week on Your Permission to Pause, Jo Cowlin gets real about tackling ‘death by meetings’ and shifting your workplace culture, so every meeting actually matters.You’ll dive into the science behind why bad meetings do more than waste time, they impact your team’s nervous system, energy, and ability to do great work. Expect actionable strategies to create meetings where people feel valued, psychological safety is prioritised, and connection trumps just ticking off agenda points.If you’re a leader who’s tired of endless video calls and wants their team to work smarter not harder, this episode delivers real steps you can use straight away.Here are the highlights: 00:00 Why your meeting culture is shaping your team more than you think 00:54 Too many meetings make your team feel exhausted, unproductive, and undervalued02:03 The neuroscience of bad meetings (and why your brain holds back) 03:00 What happens when meetings dysregulate the nervous system 04:06 Five practical strategies for meetings that energise10:43 How connection before content changes teamwork 12:24 Quick tactics for more inclusive, engaging meetings 13:36 Watch influence and ownership rise as meeting culture shifts 15:28 Audit your meetings and implement the 24-hour ruleMeet your host Jo CowlinJo Cowlin keeps it real.Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t.Jo is a no-nonsense, straight-talking northernerShe is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing.She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits.Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs.When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym.Find out more about Jo here: https://jocowlin.com/Connect with Jo:Instagram: https://www.instagram.com/jocowlin/LinkedIn: https://www.linkedin.com/in/jo-cowlin/Produced by winteraudio.co.ukIf you enjoyed this episode, please rate, review, and share! Your feedback helps us grow and bring you more uplifting content throughout autumn and beyond.

Do you ever find yourself thinking that showing vulnerability as a leader might make you look weak, or even unprofessional? You’re not alone. In this episode of Your Permission to Pause, Jo Cowlin explores the often-misunderstood power of vulnerability in leadership. She reframes the conversation, showing how authentic leadership doesn’t mean oversharing or losing boundaries, it means connecting as a whole, imperfect human.Drawing on real-life stories from her work with executive teams, Jo reveals how a moment of genuine vulnerability from a CEO sparked trust, collaboration, and deeper engagement across the team. You’ll also hear practical guidance on questions leaders often wrestle with: How much vulnerability is appropriate? How can it strengthen psychological safety? And how can it boost team performance without compromising professionalism?Make sure you listen for actionable insights, simple strategies, and a fresh perspective on leading with courage, authenticity, and humanity.Here are the highlights:00:00 Introduction: vulnerability in leadership insights05:32 The transformative power of authentic leadership08:21 Encourage vulnerability to build trust and connection14:06 Vulnerability in leadership: intent and growth15:39 Embrace mistakes: they lead to growthMeet your host Jo CowlinJo Cowlin keeps it real.Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t.Jo is a no-nonsense, straight-talking northernerShe is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing.She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits.Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs.When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym.Find out more about Jo here: https://jocowlin.com/Connect with Jo:Instagram: https://www.instagram.com/jocowlin/LinkedIn: https://www.linkedin.com/in/jo-cowlin/Produced by winteraudio.co.ukIf you enjoyed this episode, please rate, review, and share! Your feedback helps us grow and bring you more uplifting content throughout autumn and beyond.

Ever wonder why “just push through” isn’t working for you anymore? This week on Your Permission to Pause, Jo Cowlin is joined by registered nutritionist and women’s health specialist Liz Sergeant, founder of the Well Nourished Club. Together, they get real about what high-achieving women actually need to thrive beyond self-help clichés and quick-fix solutions.You’ll hear practical advice for reconnecting to your body, understanding the “silent stressors” that can derail wellbeing, and how to nourish performance on every level.Expect usable tips, myth-busting and easy shifts to help you feel and lead better. If you want permission to work smarter, not harder, this conversation is for you.Here are the highlights:00:00 Introduction: Meet Liz Sergeant, Women’s Health & Performance Specialist02:56 What does “well nourished” really mean?04:47 Liz’s story, from pharmaceutical exec to burnout to functional medicine10:24 Why women’s health symptoms are often missed or misdiagnosed11:19 Liz works with high-achieving women14:34 Where to begin: Bloodwork, gut health and functional testing explained17:14 What is functional medicine? What is metabolic health?23:48 The first step: Building body literacy to notice what your body’s telling you31:07 Nervous system micro-moments for resilience & energy36:43 The breakfast debate: What actually sets you up for a great day?41:14 Why sleep, stress, and nutrition all connectMeet your host Jo CowlinJo Cowlin keeps it real.Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t.Jo is a no-nonsense, straight-talking northernerShe is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing.She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits.Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs.When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym.Find out more about Jo here: https://jocowlin.com/Connect with Jo:Instagram: https://www.instagram.com/jocowlin/LinkedIn: https://www.linkedin.com/in/jo-cowlin/About Liz Sergeant:Elizabeth Sergeant (BSc, MSc, ANutr, AFMCP) is a visionary health professional and respected expert in Women's Health and Performance. As the founder of Well Nourished Club, Liz and her team help high achieving women optimise their health so that they can enjoy a sustained high impact at work and deep connections at home.  She is an advocate for women's health in business and change maker for future generations through her work in corporations and public forums.  Elizabeth is a popular speaker on topics of hormone health and leadership development reimagined for individuals and corporations. Her virtual clinical practice and consultancy supports women and organisations globally through private coaching, consulting and strategic workshops.  Connect with Liz:https://wellnourishedclub.comhttps://www.instagram.com/wellnourishedclub/https://www.linkedin.com/in/elizabethsergeant/Produced by winteraudio.co.ukIf you enjoyed this episode, please rate, review, and share.