Flying Solo

Attention is one of the most valuable resources in a solo business, yet it’s constantly being pulled toward emails, notifications, scrolling, and other low-priority tasks. In this episode of Flying Solo, Cec Busby speaks with Adam Williams, author of Mega Focus, about the “attention tax”: the cost of giving your focus to the wrong things.. Adam explains why multitasking is really rapid task-switching, how distraction trains the brain toward easier work, and why willpower alone won’t protect your focus. The conversation covers practical ways to “remove to improve,” identify what deserves your attention, protect your energy, and create more space for meaningful work, creativity, and the life you want to build. The attention tax Adam Williams defines the attention tax as “paying attention to the wrong things,” especially when something less important displaces what matters most 03:17. The cost isn’t only lost time. It’s what that time could have become if directed toward your goals, relationships, or business 24:34. Adam Williams illustrates the idea through his struggle to put down his phone and give his daughter his full attention 02:02. Attention is a personal choice, even when technology is competing aggressively for it 17:02. The brain’s “architect” and “builder” Adam Williams describes the deliberate mind as the architect, designing the life you want, and the automatic mind as the builder, carrying out familiar behaviours 06:39. The builder seeks to conserve energy, avoid discomfort, and find immediate rewards 07:13. Easy emails, notifications, and small administrative tasks can feel productive while merely creating activity instead of meaningful progress 08:15. Repeatedly switching tasks trains the builder to keep returning to whatever is easiest and most comfortable 09:12. Why multitasking damages focus Adam Williams says multitasking can lower IQ by 10 points and makes people slower, less creative, and more prone to mistakes 10:53. The brain doesn’t truly process two tasks at once. It switches rapidly between them 12:02. An interruption can take only a few seconds, but the recovery period may stretch to around 23 minutes before full focus returns 09:39. A short interruption often leads to checking email, following links, and losing track of where the original task was left 10:04. Building an environment for better attention Willpower won’t hold up for long. Adam Williams recommends changing the environment so distractions are harder to reach 22:39. His “remove to improve” approach focuses on subtracting distractions instead of adding more productivity tools 23:16. Treating a smartphone like a wall phone, keeping it in one place, and using a computer where possible can reduce unnecessary checking 17:58. Writing down unfinished thoughts at night helps with “cognitive offloading” and makes it easier to close the day and sleep 34:26. 00:00 Balancing work and family mornings 04:48 Managing Priorities and Focus 09:12 Training the builder mindset 12:44 Intelligence vs. Attention and Focus 17:02 Personal responsibility with technology 19:39 Managing Attention and Self-Identity 23:16 Understanding subtractive wisdom 25:15 Introducing the attention tax calculator 30:35 Exploring Personal Happiness and Desires 34:26 Prioritising sleep and focus 35:41 Adam Williams' book release Host: Cec Busby Sound: Abu Baker Guest: Adam Williams. Find out more about Adam. Adam's Book Mega Focus is out October 28 2026, through Wiley. Key topicsTimestamped overviewListen now: Learn more about your ad choices. Visit megaphone.fm/adchoices

How to handle conflict without becoming a complete ass

A two minute reset to get yourself unstuck

What does it take to challenge the rules everyone else accepts? In this episode of Flying Solo, Cec Busby speaks with Avril Henry, who left apartheid South Africa at 22 with two suitcases and $500, then built a career advising business leaders, public servants, diplomats, and major Australian institutions. Avril Henry shares how questioning authority shaped her life, why women are labelled “difficult” when they stand their ground, and how preparation, evidence, and influence can turn uncomfortable questions into meaningful change. The conversation covers paid maternity leave, gender equity, imposter syndrome, negotiating your worth, and the importance of taking up space and standing your ground. As Avril puts it, “Do not make yourself small to make other people feel comfortable” Key topics Avril Henry's early life in South Africa and her anti-apartheid activism The importance of questioning authority and challenging societal norms The role of influence and soft skills in leadership and change management Myths about women in leadership and how to bust them The impact of preparation, research, and confidence in negotiations and influence The significance of empathy, emotional intelligence, and human connection in future leadership Time-stamped overview 00:00 Introduction and Avril's background 01:56 Growing up in South Africa and early influences 03:56 The 76 riots and activism against apartheid 07:00 Leaving South Africa and migrating to Australia 08:58 Questioning authority and societal norms 11:02 Change management and influence tactics 14:10 Dealing with being called difficult or disruptive 16:01 The importance of preparation and research 19:00 Impact of data and facts in influencing decision-makers 21:57 Myths about women in leadership roles 26:00 The future of leadership and soft skills 35:57 Leveraging soft skills and emotional intelligence 41:01 The role of AI and human connection 42:52 Advice for women who want to be more assertive 45:00 The importance of self-belief and mentorship 47:56 Closing thoughts and Avril's memoir Learn more about your ad choices. Visit megaphone.fm/adchoices

Faye Evans on avoiding burnout and finding balance