Dr. Dupe Burgess

Your brain is the most valuable tool you own.

When it works better, everything else falls into place.

The path to a sharper, more powerful mind is easier than you think.
And something we should all be working on!

8 Game-changing truths about your brain
(And how to use them):

1. Stress Is shrinking your brain
↳ Stress lowers cortisol, reducing focus & stamina.
↳ Practice daily mindfulness & deep breathing.

2. Loneliness is the new smoking
↳ Strong relationships increase emotional wellbeing.
↳ Schedule meetups & meaningful conversation.

3. Sleep deprivation shrinks your IQ
↳ Quality sleep improves memory & learning.
↳ Sleep 7-9 hours; avoid screens before bed.

4. Gratitude rewires your brain
↳ Gratitude boosts emotional resilience & wellbeing.
↳ Write down daily gratitude notes, or journal.

5. Learning Is the ultimate brain workout
↳ Learning builds neural connection & agility.
↳ Spend 20 minutes daily learning a new skill.

6. Dehydrated minds fail faster
↳ Hydration keeps you sharp & focussed.
↳ Drink 8-10 glasses of water a day.

7. Food fuels your focus
↳ Omega-3s & antioxidants power up your brain.
↳ Eat fatty fish, nuts, berries & seeds regularly.

8. Exercise builds a bigger brain
↳ Movement boosts blood flow & sharpens function.
↳ Move for 30 minutes, 3-4 times a week.

Start with one change today.
Your brain will thank you tomorrow!

Which change will you commit to today?
Let me know in the comments👇

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Think loud means strong? Think again.

Loud people are often perceived as confident leaders.
They take charge & make decisions.

Quiet people are often overlooked, seen as passive.

But often, they are:

↳ Great listeners
↳ Deeply insightful
↳ Calm under pressure

Just because someone's quiet,
Doesn't mean they don't have a lot to say.

6 ways to support quieter team members:

1. Provide quiet workspaces
↳ Boosts focus by minimising distractions & noise.
↳ Offer noise-cancelling tools or secluded areas.

2. Encourage written communication channels
↳ Gives opportunity to craft thoughtful responses.
↳ Promote email, chat, or written communications.

3. Offer regular recharge opportunities
↳ Prevents burnout & restores energy for deep work.
↳ Create flexible breaks or "quiet time" policies.

4. Provide a like-minded mentor
↳ Offer support from someone who "gets" them.
↳ Match with mentors who value a similar style.

5. Invite input before or after meetings
↳ Allows time to process & respond thoughtfully.
↳ Use follow-up questions for feedback.

6. Offer roles that play to their strengths
↳ Utilise their deep-thinking & problem-solving skill.
↳ Align tasks with research or analysis.

Respect for different styles fuels collaboration.
Be conscious of biases & challenge assumptions.

What's your best tip for supporting quieter people?
Let me know in the comments👇

Image credit: Noemi Kis

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9 Proven habits of high performers

(And how to implement them)

Success isn’t accidental,
It’s in how you think, act, and win.

These 9 key habits are the difference between good and great:

1. Keeps to their word
↳ When you stick to your word people trust you.
↳ Commit to less, but deliver every time.

2. Regulates emotions
↳ Emotional control builds trust & respect.
↳ Pause, breathe, then respond thoughtfully.

3. Acts autonomously
↳ Action drives results more rapidly.
↳ Solve small problems independently; share wins.

4. Thinks strategically
↳ Strategy makes actions more impactful.
↳ Plan long-term, and execute with precision.

5. Radiates positivity
↳ Positivity inspires others, and builds goodwill.
↳ Be kind, encouraging & solution-focussed.

6. Speaks less, listens more
↳ Listening builds trust and uncovers key insights.
↳ Pause, ask questions, and actively listen.

7. Builds relationships
↳ Strong networks increase your reach & success.
↳ Give value; connect often & authentically.

8. Learns obsessively
↳ Learning fuels growth and innovation.
↳ Be curious; learn continuously & share learnings.

9. Communicates with clarity
↳ Clarity increases trust, and gets results faster.
↳ Simplify words; refine messaging with feedback.

These habits make you impossible to ignore,
And could change your career forever.

Which of these habits are you implementing today?
Let me know in the comments below👇

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The worst habits are the ones we don’t even notice.

The best way to grow is by recognising and ditching them today.

9 Silent habits that waste time & hold you back:
(And what to do instead!)

1. People pleasing
↳ People pleasing drains energy & self-worth.
↳ Set boundaries and prioritise your values.

2. Obsessing over mistakes
↳ Fixating on mistakes kills growth & progress.
↳ Learn, forgive, then move on with purpose.

3. Multitasking
↳ Multitasking kills focus & lowers output quality.
↳ Prioritise, time-block, tackle tasks one at a time.

4. Dwelling on the uncontrollable
↳ Worrying wastes precious time & energy.
↳ Focus on what's in your power; release the rest.

5. Procrastination
↳ Procrastination blocks progress & builds anxiety.
↳ Break tasks down, start small, stay accountable.

6. Prioritising the wrong things
↳ Misplaced priorities steal time and momentum.
↳ Align tasks with goals; cut low-value work.

7. Holding a grudge
↳ Grudges drain energy and block your peace.
↳ Forgive, let go, & reclaim your mental space.

8. Comparing yourself to others
↳ Comparison drains confidence & fuels insecurity.
↳ Focus on your growth; celebrate your wins.

9. Complaining
↳ Complaining keeps you trapped in negativity.
↳ Shift to problem-solving; practice gratitude.

Which silent habit will you start changing today?
Let me know in the comments!👇

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In the age of automation, human skills are your greatest advantage.

Build a reputation they can’t live without.

Be the person no boss can afford to lose.

8 Traits that make you irreplaceable at work:

1. Over prepare for every single opportunity
↳ Excellence begins with great preparation.
↳ Plan ahead; be ready for every situation.

2. Be unfailingly early
↳ Being early signals respect and reliability.
↳ Build a habit of being ahead of time.

3. Take accountability; own your mistakes boldly
↳ Leaders rise by owning & learning from failure.
↳ Face mistakes; focus on solutions & growth.

4. Develop a strong personal brand
↳ Your brand is your reputation.
↳ Be authentic and let the world see your value.

5. Deliver more than expected
↳ Consistent over-delivery sets you apart.
↳ Always do more than what’s asked of you.

6. Solve problems before they escalate
↳ Problem-solvers save time & money.
↳ Anticipate issues and spot risks early.

7. Build cross-functional expertise
↳ Having diverse knowledge makes you adaptable.
↳ Broaden skills beyond your core expertise.

8. Smile often and authentically
↳ A smile is your simplest but most powerful asset.
↳ Be a source of warmth & positivity.

Develop the human skills AI can’t replace.
People notice and remember—yet they cost nothing.

What would you add to this list?
Let me know in the comments below👇

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Over 70% of employees feel disengaged at work.

I was once one of those people:

- Overworked
- Under-appreciated
- Wanting more fulfilment

It’s draining, it creates doubt,
And most importantly, it costs you your happiness.

8 career red flags you shouldn’t ignore

(And what to do about it):

1. You’ve stopped learning
↳ Stagnation kills growth & ambition
↳ Learn new skills or seek new growth projects.

2. You don’t feel appreciated
↳ Lack of recognition lowers motivation & morale.
↳ Share your wins & get constructive feedback.

3. No work-life balance
↳ Overworking indicates a toxic, draining culture.
↳ Set boundaries, delegate & streamline your work.

4. Your values don’t align
↳ Misaligned value cause deep dissatisfaction.
↳ Seek out projects that align with your principles.

5. You’re constantly stressed or anxious
↳ Constant stress damages health & happiness.
↳ Address stress sources and prioritise self-care.

6. There’s no room for advancement
↳ No growth means no future potential.
↳ Communicate ambitions & build necessary skills.

7. You’re underpaid
↳ Low pay reflects low appreciation.
↳ Benchmark your pay & ask for fair compensation.

8. You feel isolated
↳ Isolation lowers job satisfaction & morale.
↳ Connect with coworkers and find a mentor.

Your job should inspire you, not exhaust you.
It’s never too late to redirect your path.

What was the biggest turning point in your career?
Let me know in the comments below 👇

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9 Hard truths to embrace, to achieve your goals:

1. Pivoting isn't failure; it's strategy
↳ Sticking too long can sink your goals.
↳ Embrace pivots as course corrections, not quits.

2. Perfection is a myth; start before you're ready
↳ Hesitation kills dreams; start messy, keep moving.
↳ Begin now, refine later; be biased toward action.

3. Failures are masterclasses disguised as setbacks
↳ Wins validate, but failures teach; learn from both.
↳ Deconstruct failures and find the lessons.

4. Your breakthrough is in what you're avoiding
↳ Avoidance limits growth; lean into discomfort.
↳ Face your fears daily to find breakthroughs.

5. Busy isn’t progress; it’s noise
↳ Busyness distracts; meaningful work moves things.
↳ Work smarter, not just harder. Prioritise impact.

6. Goals need deadlines, not wishes
↳ Vague goals fail; deadlines help deliver results.
↳ Plan with precision and commit to timelines.

7. Comparison is a thief; focus on your race
↳ Comparison derails focus; own your path.
↳ Only compete with yesterday’s version of you.

8. Consistency outlasts talent and luck
↳ Consistency beats raw talent every time.
↳ Show up daily; small steps lead to big wins.

9. Starting over isn’t losing; it’s learning.
↳ Restarting is progress disguised as failure.
↳ Learn, pivot, and start again stronger.

What would you add to this list?
Let me know in the comments below!👇

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Success isn’t just about doing more.

It’s about avoiding what slows you down.

I’ve been a doctor, a strategy consultant & founder.

And in each position, the principles are the same:

- Effort alone isn’t enough
- The silent mistakes need addressing too.

8 Subtle work mistakes slowing your success

(And how to fix them):

1. Delivering perfection too late
↳ 'Perfect' work delivered late slows progress.
↳ Share drafts early, improve with feedback.

2. Keeping your progress secret
↳ Silent progress limits your visibility.
↳ Share regular updates & showcase the wins.

3. Saying yes to everything
↳ Saying yes too fast & often overwhelms you.
↳ Say no strategically to stay focussed.

4. Overthinking feedback instead of asking
↳ Overthinking wastes time & creates anxiety.
↳ Get clarity on feedback & use it to improve.

5. Focusing on effort over impact
↳ Hard work is nothing without meaningful results.
↳ Measure impact instead of hours worked.

6. Avoiding tough conversation
↳ Dodging hard chats creates unresolved tension.
↳ Tackle issues head on, and empathetically.

7. Overpromising & underdelivering
↳ Overpromising breaks trust & lowers credibility.
↳ Be realistic, then overdeliver to build trust.

8. Thinking “that’s not my job”
↳ Rigid boundaries block learning & collaboration.
↳ Take initiative, stretch yourself outside your scope.

Hard work doesn’t guarantee success.
But avoiding these mistakes might.

Which of these mistakes will you change today?
Let me know in the comments below👇

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Trust isn’t built with words, it’s built with actions.

Being liked is easy, but being trusted takes work!

If people don’t trust you, nothing else matters.

9 overlooked ways to earn people’s trust
(And how to do it):

1. Admit when you’re unqualified
↳ Honesty about knowledge makes you authentic.
↳ Admit your limits, get help, and grow.

2. Underpromise & overdeliver
↳ Overdelivering makes you the trusted go-to.
↳ Set limits, and exceed on what you promise.

3. Challenge authority (respectfully)
↳ Questioning authority shows real courage.
↳ Challenge calmly using data & solutions.

4. Give credit, loud & clear
↳ Publicly praising others builds loyalty & trust.
↳ Share credit with specific, named examples.

5. Admit when you’re wrong
↳ Owning mistakes shows strength & decency.
↳ Apologise, take responsibility, and fix things.

6. Celebrate Others' better ideas
↳ Celebrating others’ ideas fuels trust.
↳ Admit better ideas and take them on.

7. Respect boundaries, always
↳ Respecting boundaries reduces resentment.
↳ Ask, listen, & honour people's down time.

8. Keep private issues confidential
↳ Discretion builds trust; gossip destroys it.
↳ Always keep sensitive information private.

9. Tell the truth, even when it’s hard
↳ Hard truths build credibility.
↳ Be honest, empathetic, & solution-focused.

Trust isn't built overnight.
But these gestures are a great start.

Which of these actions do you need to work on?
Let me know in the comments👇

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It’s never too late to start something new.

Society says:

↳ Start young
↳ Never fail at things
↳ Be rich & successful by 30

But realistically:

Don’t let society tell you otherwise.

↳ Life isn’t linear
↳ It’s never too late to begin
↳ We can start, stop & pivot at any age

Your timeline is your own.
Don’t allow others’ expectations to get in the way.

Break free of these 5 limiting beliefs:

1. You’re too young, or too old
↳ You’re not; if you have a vision, age is irrelevant.
↳ Forget your age; start validating your idea.

2. You need to have everything figured out
↳ You don’t; no one has all the answers.
↳ Stay curious, ask questions & keep learning.

3. If something isn’t perfect it’s no good
↳ Not true. Forget being perfect
↳ Progress > perfection; start & improve by doing.

4. Life will end if you fail
↳ It won’t; failure teaches and enriches you.
↳ Reframe failure as building blocks to success.

5. It’s too late to start again
↳ It’s never too late to start again!
↳ Step back, assess, create a plan & get going

New starts can happen anytime.
You’ll never know your full potential until you try.

Anyone make a big career change?
Would love to hear about it below!👇

Image credit: Chris Donnelly

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Burnout is never a badge of honour—it’s a warning sign

Whether you’re building a business or leading an organisation

The cost of burnout is too high to ignore.

Small changes can save you from exhaustion.
Many of these have helped me a lot…

9 Powerful strategies to avoid burnout:

1. Time block “No Output” hours
↳ Constant productivity leads to exhaustion.
↳ Schedule downtime like you would a meeting.

2. Plan tomorrow, today
↳ Preplanning helps to reduce decision fatigue.
↳ Spend 5 minutes nightly checking priorities.

3. Limit alcohol during workdays
↳ Alcohol disrupts sleep & lowers energy next day.
↳ Replace it with non-alcoholic options on workdays.

4. Connect meaningfully with loved ones
↳ Strong relationships protect against stress.
↳ Schedule time for loved ones every day.

5. Move your body every day
↳ Physical activity boosts energy & reduces tension.
↳ Build short bursts of activity into your routine.

6. Prioritise high-quality sleep
↳ Sleep is needed for focus, resilience, & energy.
↳ Create a strict, consistent, tech-free bedtime.

7. Address stress early
↳ Small stressors add up quickly & cause burnout.
↳ Take immediate steps to address issues or feelings.

8. Simplify & streamline your day
↳ Too many decisions drain energy & overwhelms.
↳ Batch tasks and cut low-priority ones.

9. Create a digital shutdown routine
↳ A consistent wind-down routine signals relaxation.
↳ Set cut-offs; stop screen use 30 mins before bed.

Start small, and optimise every week.
It’s better to prevent burnout than overcome it.

Which of these methods will you start using?
Let me know in the comments below👇

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I’ve seen bad workplace culture—and it wasn’t fun:

- Feeling overworked & under-appreciated
- Witnessing toxicity from leaders
- Being bored & disengaged

Here’s what I learnt:

✅ Good culture isn’t a perk—it’s the foundation.
✅ It doesn’t happen by accident, it’s intentional.

I started my business to create the culture I always wanted.

Here’s what to prioritise.

9 Signs of exceptional company culture:

1. Employees feel safe to speak up
↳ Psychological safety fosters trust and respect.
↳ Encourage feedback; celebrate boldness/honesty.

2. There is frequent recognition
↳ Recognition builds connection & shared purpose.
↳ Celebrate wins authentically & consistently.

3. Mistakes are treated as learning moments
↳ Failure becomes progress when lessons are learnt.
↳ Use post-mortems to learn, not blame.

4. People aren’t “always-on”
↳ Rest and boundaries improve productivity.
↳ Protect downtime & model healthy work balance.

5. Transparency is always the priority
↳ Openness and honesty creates trust.
↳ Share updates & involve teams in big decisions.

6. Diversity feels real, not performative
↳ True inclusion shows in systems, not just words.
↳ Build authentic practices & track outcomes.

7. Development is actively prioritised
↳ Great workplaces invest in growing their people.
↳ Co-create growth plans & support learning.

8. Decisions reflect values, not just profits
↳ Actions aligned with values create loyalty & trust.
↳ Prioritise long-term purpose over short-term gain.

9. Laughter & fun are encouraged
↳ Joy and humour make work more fulfilling.
↳ Celebrate milestones & bring fun into daily routine.

Which do you think makes a great culture?
Let me know in the comments below👇

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9 Hard truths to embrace, to achieve your goals:

1. Pivoting isn't failure; it's strategy
↳ Sticking too long can sink your goals.
↳ Embrace pivots as course corrections, not quits.

2. Perfection is a myth; start before you're ready
↳ Hesitation kills dreams; start messy, keep moving.
↳ Begin now, refine later; be biased toward action.

3. Failures are masterclasses disguised as setbacks
↳ Wins validate, but failures teach; learn from both.
↳ Deconstruct failures and find the lessons.

4. Your breakthrough is in what you're avoiding
↳ Avoidance limits growth; lean into discomfort.
↳ Face your fears daily to find breakthroughs.

5. Busy isn’t progress; it’s noise
↳ Busyness distracts; meaningful work moves things.
↳ Work smarter, not just harder. Prioritise impact.

6. Goals need deadlines, not wishes
↳ Vague goals fail; deadlines help deliver results.
↳ Plan with precision and commit to timelines.

7. Comparison is a thief; focus on your race
↳ Comparison derails focus; own your path.
↳ Only compete with yesterday’s version of you.

8. Consistency outlasts talent and luck
↳ Consistency beats raw talent every time.
↳ Show up daily; small steps lead to big wins.

9. Starting over isn’t losing; it’s learning.
↳ Restarting is progress disguised as failure.
↳ Learn, pivot, and start again stronger.

What would you add to this list?
Let me know in the comments below!👇

♻️ Repost to help your network succeed.
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Toxic jobs are more common than you think.

And they can be so damaging to your life and work.

It’s so important to spot the signs and protect yourself.

11 Dangerous signs of a toxic job
(and how to take back control):

1. Unclear or changing expectations
↳ You’re always guessing what’s expected of you.
↳ Demand clarity & document expectations.

2. Recognition is rare or selective
↳ Hard work is ignored, unless you’re the favourite.
↳ Highlight your wins & ask for feedback.

3. "Family culture" that oversteps boundaries
↳ “Family culture” guilts you into overworking.
↳ Set boundaries & be consistent in enforcing them.

4. Inconsistent enforcement of rules
↳ Rules only apply to “some” people.
↳ Highlight inconsistencies & demand fairness.

5. High turnover without reflection
↳ People leave, but the company doesn’t change.
↳ Address the concerns, or look to leave too.

6. Competence equals punishment
↳ Your success means endless work, not growth.
↳ Set your own limits & push for fair distribution.

7. Shamed for taking time off
↳ Made to feel guilty for taking a day off.
↳ Stand firm and take time off confidently.

8. Everything is an emergency
↳ Every task feels like a high-stakes crisis.
↳ Manage priorities and demand realistic timelines.

9. Chronically micromanaged
↳ Micromanagement kills trust and autonomy.
↳ Clarify goals and build trust, bit by bit.

10. Secrecy and withheld information
↳ Secrecy breeds confusion and erodes trust.
↳ Advocate for transparency; document any gaps.

11. Blame without accountability
↳ Mistakes equal blame, not growth or solutions.
↳ Document actions and stay solution-oriented.

Do you recognise any of these red flags from your own career?⁣
Let me know in the comments below👇

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7 Uncomfortable truths blocking your success:

We may not like to admit it to ourselves,
But it’s our own thoughts & actions that hold us back.

To really fulfil our potential we need to stop,
Face them, address them, and thrive:

1. You don’t know how to say no
↳ Saying "yes" to everything drains your energy.
↳ Learn to say "no" & delegate where possible.

2. You avoid difficult conversations
↳ Avoiding tough talks fuels tension & problems.
↳ Face conflict head-on and use active listening.

3. You’re comparing your success to others
↳ Comparison steal joy & breeds insecurity.
↳ Focus on your journey and own your wins.

4. You’re afraid of failure—so avoid risk
↳ Fear of failure stagnates, and stunts growth
↳ Take small calculated risks to build resilience.

5. Imposter syndrome holds you back
↳ Self-doubt suffocates your potential.
↳ Embrace your worth, take action despite doubt.

6. You’re blaming others for your lack of progress
↳ Blame strips you of control & limits progress.
↳ Own your actions, take control, and forge ahead.

7. You’re stuck in your comfort zone
↳ Staying safe traps you in mediocrity.
↳ Break free to find growth and new success.

Stop running from your fears,
Facing up to hard truths could unlock a breakthrough.

Which of these truths do you need to address next?
Let me know in the comments!👇

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