What does it really take to keep going when you're not sure you're good enough? And how do you know when it's time to stop pushing and choose a different path?

In this episode of Heart & Graft, I'm joined by Karen Jones, former England women's rugby captain, Oxford–Cambridge boat race competitor, A&E doctor and now Clinical Services Lead at England Rugby.

Karen's achievements are extraordinary, but it's the human story behind them that makes this conversation so interesting. She talks openly about self-doubt, the people who helped her believe in what was possible, and why even the most driven people need a support network. Along the way, Karen shares some brilliant stories, from being told that studying medicine at Oxford was a waste of time to taking a step back from international rugby and making a career change she hadn't planned.

Why listen?

• Discover why successful people aren't necessarily more confident than the rest of us. And what helps them keep going when self-doubt kicks in.
• Reflect on the people around you who make a difference, and whether they know just how much they matter.
• Find out why asking for what you need can open doors you assumed were closed.
• Rethink resilience: when is it worth pushing through, and when is it time to step back?
• Explore why it's OK to change your goals, even after you've worked incredibly hard to achieve them.

An honest, thought-provoking conversation about ambition, courage, connection and the people who help us become who we are. Because perhaps success isn't about being fearless or doing everything alone. Perhaps it's about what we do with our fears, and who we have alongside us.

We communicate constantly at work—but are we really connecting?

In this episode of Heart & Graft, Nicky McCrudden talks to former BBC presenter and communication specialist John Young about what journalism can teach us about becoming more human communicators. Together, they explore the power of storytelling, tone of voice, and authenticity. John shares practical insights from his years in newsrooms, including why human detail can make complex workplace messages meaningful, how pauses and imperfections can build trust, and why a direct conversation can sometimes achieve more than a long chain of emails. And Nicky reflects on the tension between sounding polished and sounding human.

• Discover how storytelling can make complex, abstract or “boring” workplace messages more engaging.

• Learn why authenticity does not necessarily mean polished, scripted or perfectly rehearsed communication.

• Find practical ideas for building rapport in remote and hybrid teams.

• Reconsider the relationship between professionalism, emotion and humanity at work.

• Take away a simple challenge: prepare enough to feel confident, but leave room for the real person behind the words.

Before we dive into season two, Nicky takes a moment to reflect on what season one of Heart and Graft taught her, and what those lessons mean for the podcast going forward.

From the assumptions we make about ourselves, other people and what's “normal” at work, to the surprising power of small acts of care, this is a look back at some of the ideas and stories that stayed with her.

Nicky also explores why she's embracing simplicity, leaning further into the stories behind the research, and introducing a new reflective ending to future episodes.

Plus, there's a little challenge for you: invest five minutes, once a week, with a pen, a notebook and a cuppa, and ask yourself: What has happened lately that you want to remember, and why?

Look out for the first full episodes of season two, with more stories, more human stuff, and a little more breathing room between episodes.

In this episode of Heart and Graft, Nicky is sharing the ideas that shaped years of designing and delivering workplace learning. We often talk about training as if it’s the same thing as learning, but in reality, they’re not quite the same, and if we want learning to last, we need to create the right conditions for it to happen.

Drawing on her own experience as a trainer, facilitator and learner, Nicky explores what helps adults engage, remember, and apply new ideas at work. From relevance and repetition to curiosity, safety and a little bit of fun, this episode is all about the practical ingredients that make learning more likely to stick.

• Hear why training and learning are not the same thing.

• Learn the practical conditions that help adults feel safe enough to engage.

• Discover why relevance, repetition and enjoyment matter so much in workplace learning.

• Get ideas you can use if you train, facilitate, coach, or support learning at work.

• Hear real stories from years of designing learning that people actually remembered and used.

Sign up to The Monthly Graft e-news community for additional content, including dealing with 'anticipatory grief' at work.

In this episode of Heart and Graft, Nicky explores the psychology of affirmations through the lens of motivational interviewing (MI). Drawing on neuroscience, workplace experience, and personal stories, this episode unpacks the difference between saying “thank you”, giving praise, and offering meaningful affirmations that build self-efficacy, and intrinsic motivation. Along the way, Nicky explores: why some feedback disappears into a “black hole”; how well-intentioned managers might being creating 'praise addicts', and how to use affirmations at work.

• Learn the difference between praise, feedback and affirmations
• Understand how motivation really works
• Discover practical ways to build self-efficacy in others
• Explore how affirmations contribute to psychological safety
• Hear real-world examples you can immediately apply in leadership and workplace conversations

Sign up to The Monthly Graft e-news community for additional content, including dealing with 'anticipatory grief' at work.

Joy at work isn’t about forced fun or pretending everything is perfect. It’s about the small, real things that make work feel worth doing: meaningful tasks, supportive relationships, trust, autonomy, and space to breathe. In this episode of Heart and Graft, we explore why joy matters, how it links to engagement and retention, and how job crafting can help people shape work in ways that fit their strengths and energy better.

We also talk about the difference between genuine joy and forced fun, and how leaders can create the conditions where positive moments can happen naturally. If you care about wellbeing, engagement, or creating workplaces where people can be happy, this one is for you.

• Hear how joy at work shows up in everyday moments, not just big gestures.

• Explore why autonomy, meaning, and good relationships matter so much.

• Get practical ideas (job crafting) for making work feel more human and sustainable.

You can find Sam Palmer on LinkedIn, or visit her website Midlife Makeover to subscribe to her newsletters. And if you’d like extra reflections and bonus content, don’t forget to join The Monthly Graft newsletter.

For years, menopause at work was reduced to stereotypes, awkward jokes, and whispered conversations. But what if we’ve been missing the real story? In this episode of Heart and Graft, Nicky sits down with menopause coach and educator Sam Palmer to explore what menopause can actually look like in working life.

Together, they unpack why so many women silently struggle at work and the small practical changes that can make a huge difference. This isn’t just a conversation for women experiencing menopause. It’s for managers, HR professionals, trainers, colleagues, partners, and anyone who wants to build more human workplaces.

• Explore the organisational cost of avoiding talking about menopause
• Discover the neuroscience of the “menopause brain”
• Find a series of small, practical adjustments that genuinely help
• Learning how to move beyond token gestures and tick-box policies
• Find out the added strengths that menopause brings.

Connect with Sam Palmer:

• Website: https://www.midlifemakeover.co.uk/middle-age-health-and-fitness
• Instagram: https://www.instagram.com/sampalmermidlifemakeover/
• Facebook / Community: https://www.facebook.com/samsmidlifemakeover
• LinkedIn: https://www.linkedin.com/in/midlifemakeover/

In this episode of Heart and Graft, Nicky talks with Mia Shepherd about workplace conflict: how it builds, how to reduce the chances of unpleasant conflict, and what to do when feelings boil over.

• To understand why conflict at work is often about something deeper than the surface issue.

• To hear practical ways to address tension before it escalates.

• Explore how our background can led us to avoid conflict with colleagues

• To explore how managers and facilitators can create space for honesty, repair, and better relationships at work.

Together, Nicky and Mia explore how conflict can be managed in more civil and useful ways, including practical techniques such as creating space to talk, using timed speaking, and helping people focus on shared goals. They also look at how unspoken conflict can quietly damage relationships and performance, and why it matters to give people the chance to put things right.

If you enjoy honest, reflective conversations about how to make workplaces more human, this episode is for you. And if you’d like extra reflections and bonus content, don’t forget to join The Monthly Graft newsletter.