Mary-Anne Murphy Mary-Anne Murphy

Reflecting on the Year: Celebrating Success, Learning, and Growth

Reflecting on the Year: Celebrating Success, Learning, and Growth

As the year draws to a close, I invite you to take a moment with me to pause, breathe, and reflect on all you’ve experienced and achieved. This isn’t about ticking boxes or chasing perfection—it’s about honouring your unique journey. Each step you’ve taken, no matter how small, has brought you to this moment, and that deserves recognition.

Celebrating Success

Let’s start with the wins. Every achievement, big or small, is worth celebrating. Maybe it was smashing a personal goal, navigating a tricky situation, or simply showing up on tough days.

  • What are your proudest moments from this year?

  • When did you surprise yourself with what you could do?

  • Who or what supported you along the way? How can you show your gratitude?

Take a moment to savour these successes. Whether it’s a quiet smile or a joyful cheer, celebrate the effort and resilience it took to get there.

Learning from Experiences

This year, like every year, probably came with its fair share of challenges. Those tough moments, though not always welcome, can be incredible teachers.

  • What were the moments that pushed you outside your comfort zone?

  • What did you learn about yourself or the world around you?

  • How have those lessons helped you grow or shift your perspective?

Remember, every stumble and misstep is part of the journey. Be gentle with yourself as you reflect—it’s in these moments that we often find the most valuable growth.

Recognising Personal Growth

Now, let’s focus on how you’ve changed and evolved. Growth isn’t always obvious in the day-to-day, but when you look back, it’s amazing to see how far you’ve come.

  • How are you different now than you were at the start of the year?

  • What new skills, habits, or mindsets have you developed?

  • What are you most proud of about yourself this year?

This is your chance to give yourself a well-deserved pat on the back. Growth is a sign of your adaptability, strength, and determination to keep moving forward.

Looking Ahead

As you reflect, you’re also setting the stage for the year to come. The lessons you’ve learned and the strengths you’ve discovered can guide you as you step into the future.

  • What do you want to carry forward into next year?

  • What can you let go of to create space for new opportunities?

  • What dreams or goals are calling to you for the months ahead?

This isn’t about pressure or resolutions—it’s about planting seeds for the life you want to create. Trust that you already have everything you need to grow into the person you’re becoming.

Take a moment to appreciate all you’ve been through this year, the highs and the lows, the big wins and the quiet triumphs. You’ve done so well. Here’s to the year ahead—may it be full of hope, growth, and joy.

I will ‘see’ you in 2025!

Arohanui,
Mary-Anne

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Mary-Anne Murphy Mary-Anne Murphy

Feeling Good from Doing Good

It’s that time of year again—a season that often highlights the gap between those who have and those who don’t. The holidays, with their materialism and high expectations, can unintentionally shine a light on what’s missing for many. For some, there will be no Christmas presents to fill the stockings or festive feasts to fill their bellies.

Yet, it’s also a season when businesses and organisations turn their focus outward, providing food, gifts, and companionship to those in need. One year, a workplace I was part of organised a visit to deliver food to an animal shelter and presents to children at a local cancer hospital. It was an unforgettable experience, leaving both the givers and receivers with full hearts.

But as meaningful as this was, I couldn’t help but wonder—why isn’t this part of our regular routine? What if doing good became an authentic, everyday practice rather than a once-a-year gesture? What if we made a conscious effort to look beyond ourselves more often?

In giving, we also receive. Could this be a way to build a happier, healthier society?

This week, I want to share some fascinating insights from positive psychology about the benefits of giving. Perhaps they’ll inspire you to reflect on your own life, your family, and your workplaces. How might you create more opportunities to give your time, energy, and strengths so others can flourish?

Psychological Benefits

Increased Happiness and Life Satisfaction

  • A study by Lyubomirsky et al. (2005) found that performing five acts of kindness weekly led to a 42% increase in happiness compared to a control group.

Reduced Depression

  • Research by Post (2005) showed that helping others significantly reduces depression and boosts emotional well-being, with 76% of participants reporting a "helper’s high."

Boosted Resilience

  • According to the 2010 Gallup World Poll, volunteering just two hours per week makes people 64% more likely to describe their lives as “thriving.”

Physical Health Benefits

Improved Health Outcomes

  • A meta-analysis by Jenkinson et al. (2013) linked volunteering to lower blood pressure and a 20% lower mortality rate among regular volunteers.

Longevity

  • Research in Health Psychology revealed a 30% reduction in mortality rates for people who consistently provide social support to others.

Mechanisms of Benefit

Release of Oxytocin

  • Acts of kindness can boost oxytocin levels by 47%, according to research from the University of British Columbia. This hormone promotes bonding and reduces stress.

Reduced Stress

  • A study published in Psychosomatic Medicine found that altruistic behaviour lowers cortisol levels by 23%, helping to relieve stress.

So, as you move through this season, I encourage you to explore ways to weave giving into the fabric of your daily life. Imagine the ripple effect if we all gave a little more of ourselves—not just at Christmas, but all year round.

Go with aroha this week

Mary-Anne


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Mary-Anne Murphy Mary-Anne Murphy

What’s your Legacy?

Have you ever stopped to think about the legacy you’ll leave behind? I mean really think about it—not just the targets hit or projects delivered, but the way people will remember you. As leaders, we get so caught up in the day-to-day grind that we rarely take a moment to zoom out and ask, What difference am I making?

James Kerr, in his brilliant book Legacy, shares lessons from the All Blacks. He writes, “Success is no longer about lifting trophies; it’s about your contribution, your story, and leaving the jersey in a better place.” For the All Blacks, the jersey represents something bigger than the individual—a legacy of stewardship and responsibility. While most of us don’t wear jerseys to work, we do hold the same responsibility for our teams, our organisations, and even our communities.

So, what will you leave behind?

Leadership: It’s Bigger Than You

If you’re anything like me, you probably didn’t think about your legacy when you first stepped into a leadership role. You were likely too focused on figuring out what to do, let alone how you’d be remembered! But the longer I’ve been in leadership, the more I’ve realised that it’s not about how much you achieve; it’s about how you serve.

Take Steven Adams, our Kiwi NBA star, for example. He’s not the flashiest player on the court, but he’s known for doing the hard, unglamorous work that makes his team better. In his own words: “It’s not about being the star; it’s about doing what needs to be done for the team to succeed.” Whether he’s setting screens, grabbing rebounds, or guiding younger players, Steven lives the idea that leadership is about lifting others. That’s the kind of legacy that matters.

What Legacy Are You Building?

Here’s the thing—your legacy isn’t something you create at the end of your career. It’s in the small, everyday choices you make right now. Are you the kind of leader who listens when someone’s struggling? Do you take time to develop others, even when your plate is full? Are you building systems and cultures that will thrive long after you’ve moved on?

Ruby Tui, one of my absolute favourites from the Black Ferns, talks about leadership in a way that really hits home for me. In her memoir Straight Up, she says, “True leadership is the opposite of individualism, the opposite of one person standing above the rest. It’s an encompassing, inclusive thing. I never liked the top-down way of leading.”

Ruby reminds us that leadership isn’t about being in charge—it’s about taking care of the people you lead. It’s about creating spaces where everyone feels valued and empowered to succeed. That’s what real legacy looks like.

Humility in Action: “Sweep the Sheds”

One of the most profound lessons from Kerr’s Legacy is the All Blacks’ tradition of “sweeping the sheds.” After every game, the senior players clean the locker room. They don’t do it because they have to—they do it because they want to. It’s a symbol of humility and service.

Think about it—how often do we, as leaders, roll up our sleeves and do the unglamorous work? When we do, we’re sending a clear message: no one is above the team, and success is built on small acts of commitment and care.

A Legacy of Contribution

I’ve been reflecting on what kind of legacy I want to leave as a leadership coach and trainer. For me, it’s about values like kindness, growth, and empowerment. I want people to say, “She made us better, not just in the work we did, but in how we felt about ourselves.”

What about you?

  • What stories will people tell about you when you’re no longer in the room?

  • What values are you embedding in your team?

  • Are you empowering others to take the lead, or are you trying to do it all yourself?

Planting Trees You’ll Never See

One of the most beautiful lines in Legacy is this: “Be a good ancestor. Plant trees you’ll never see.” That’s what leadership is all about—sowing seeds of growth and resilience that will thrive long after you’ve moved on.

So, let’s make it practical. Here are three things you can do today to start shaping your legacy:

  1. Reflect: Take 15 minutes to write down how you want to be remembered as a leader. Be brutally honest—are your actions aligning with that vision?

  2. Empower: Find one person in your team who has potential. How can you help them grow? Maybe it’s a conversation, some coaching, or just giving them space to lead.

  3. Simplify: Look for the “sheds” you can sweep in your leadership. What small, humble act can you do today to show your team you’re in this together?

So, What’s Your Legacy?

The truth is, we’re all leaving a legacy, whether we’re intentional about it or not. The question isn’t if—it’s what kind. So, what will your legacy be?

Let’s start building it, one small action at a time.

Go well this week
Mary-Anne

Space for 2025 is filling. Check out our 2025 programmes:

Empowered Leaders

Empowered Cultures

Empowered Students

Leadership Retreat

Next year there is no RAPLD funding.
Talk to us about applying for grant funding to support your mahi. 

Contact Mary-Anne to discuss your needs.

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Mary-Anne Murphy Mary-Anne Murphy

Energy Awareness

Energy Awareness

Maintaining Energy as a Leader: A Conversation About Staying Grounded and Giving Back

Leadership can be a mixed bag, can’t it? Some days you’re nailing it, energised and on top of things. Other days, it feels like you’re carrying the weight of everyone’s struggles as well as your own. It’s no small task to lead while keeping your own energy tank full. So, let’s talk about how to maintain energy for yourself and your colleagues. Here are four practical strategies to help you lead with strength, care, and a little bit of humour.

1. Be the Constant

Consistency is one of the greatest gifts you can offer as a leader. When times are tough, people need clarity and stability. By being clear about expectations—what needs to be done, how it needs to be done, and by when—you provide a safe foundation for your team. But don’t mistake “constant” for “robotic.” Acknowledge that it’s tough out there. Saying, “This is hard, and I see you doing your best,” goes a long way.

Liz Wiseman talks about the dangers of being an “Optimist” as an accidental diminisher in her book Multipliers. When we focus only on silver linings, we can accidentally dismiss how challenging things are. Instead of saying, “You’ve got this!” on repeat, try saying, “This is a lot. Let’s work through it together.”

Your steady presence creates a sense of security and lets your team know they’re not alone.

2. Hand-Hold When Needed

Sometimes people don’t need a pep talk—they need a partner. Feeling isolated can sap energy faster than a poorly planned Monday morning meeting. That’s where shadow-coaching comes in.

Get alongside your team members, especially when they’re navigating something tricky. This might mean sitting in on a challenging meeting with them, offering feedback on a draft, or simply being there as they take the first steps towards a new skill or task. It’s not about micromanaging; it’s about being a temporary crutch when someone’s feeling unsteady.

When we walk beside our colleagues, we remind them that they’re part of a team—and that’s incredibly energising.

3. Know Your Locus of Control

Here’s a tough truth: sometimes, we pour our energy into things we simply can’t control. Maybe it’s a decision from the higher-ups, the behaviour of others, or even the weather ruining an outdoor event. If you can’t influence it, is it worth your energy?

Take a moment to identify where your energy is being drained unnecessarily. Then, refocus on what you can control—your own actions, priorities, and mindset. This shift not only protects your energy but also models resilience and practicality for your team.

Remember, your ability to lead effectively grows when you focus on the things within your reach.

4. Identify What Motivates You

Leading others requires clarity about what keeps you energised. Are you the type who thrives on ticking off a to-do list? Or maybe your morning routine sets the tone for your day? If you’re a planner, lean into that strength. Use your diary to block out not just work tasks but also breaks to recharge.

For some, it’s about setting boundaries around when to switch off. For others, it’s finding joy in small moments—a good cup of coffee, a chat with a colleague, or a quiet walk to clear your head. Whatever it is, prioritise it. When you’re motivated and grounded, it’s easier to uplift those around you.

Final Thoughts

Leadership isn’t about being superhuman. It’s about staying connected to what keeps you energised and passing that energy on to your team in ways that are thoughtful, intentional, and real.

So, next time you feel your energy dipping, revisit these four strategies: Be the constant, hand-hold when needed, focus on your locus of control, and lean into what motivates you. It’s not about doing everything perfectly—it’s about showing up consistently with care and clarity.

Go well this week,


Mary-Anne

Space for 2025 is filling. Check out our 2025 programmes:

Empowered Leaders

Empowered Cultures

Empowered Students

Leadership Retreat

Next year there is no RAPLD funding.
Talk to us about applying for grant funding to support your mahi. 

Contact Mary-Anne to discuss your needs.

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Mindfulness Mary-Anne Murphy Mindfulness Mary-Anne Murphy

Mindfulness Tips for a Manic World

Ever feel like you're on a treadmill that's set to "full speed," and no matter how hard you run, the world just keeps moving faster? Yeah, me too. In today's world, where everything demands our attention all at once, it’s easy to feel overwhelmed. We're constantly juggling a million things—work, family, friends, hobbies (what are those again?), and the never-ending list of life admin. It’s like we’ve forgotten how to slow down and just be.

That’s where mindfulness comes in. It’s not about meditating for hours or transforming into a zen monk. No, mindfulness can be quick, easy, and fit into the cracks of your busy day. It's about being present in the moment, even when the world is whizzing past at lightning speed.

In fact, mindfulness is one of the key principles for managing emotional intelligence, as highlighted in RocheMartin's video series on mindfulness. It focuses on how this practice helps us gain greater control over our thoughts, manage stress better, and build resilience in everyday life. Martyn Newman, in his book The Mindfulness Book, also explains that mindfulness is the key to unlocking our ability to regulate emotions and improve focus. It’s not about being passive, but rather empowering ourselves to respond, rather than react, to life’s pressures. Let’s dive into a few practical ways to bring more mindfulness into your life.

1. Start with Your Breath

It sounds too simple to work, right? But honestly, it’s the fastest way to anchor yourself in the present moment. The next time you feel frazzled, pause for a moment and take a deep breath. Inhale slowly for four seconds, hold for four, then exhale for four. This is called box breathing, and it’s magic. Even just one or two rounds can calm your nervous system and help you regain focus.

2. Take Mindful Breaks

We’re all guilty of going from one task to another without a moment to breathe. Instead, try weaving short, mindful pauses into your day. Maybe it’s sitting quietly for a minute between meetings, or taking a mindful walk where you notice the colours, sounds, and smells around you. The key is to give your mind a mini-break to reset before plunging back into the chaos.

3. Ditch the Multitasking

I know, I know. We all believe we’re great at multitasking. But research shows that doing multiple things at once actually reduces our productivity and leaves us feeling more stressed. Martyn Newman, in his book, explains that mindfulness teaches us to focus on the task at hand. When we’re mindful, we increase our ability to concentrate, which means we do better work—and feel less frazzled. So, whether it’s writing an email, cooking dinner, or playing with your kids—be fully present in that moment. You’ll feel calmer, and weirdly enough, you’ll probably get things done faster too.

4. Mindful Eating

How often do we rush through meals, barely tasting our food as we scroll through social media or answer emails? Mindful eating is a game changer. Next time you sit down to eat, really taste your food. Notice the texture, the flavours, and how it feels in your mouth. Newman also highlights that this form of mindfulness can help us develop a better relationship with food, increase our awareness of our habits, and foster greater appreciation for everyday moments like mealtime.

5. Digital Detox

We live in an age where we're never more than a swipe away from an email, text, or notification. While it’s great to stay connected, it’s also exhausting. Consider carving out some time each day where you’re screen-free. Maybe it’s the first 30 minutes after you wake up or the hour before bed. Disconnecting from the digital world, even briefly, can help you reconnect with yourself. In The Mindfulness Book, Newman stresses the importance of these mindful breaks to help reset our mental state and reduce the constant overstimulation that modern technology brings.

6. Be Kind to Yourself

Mindfulness isn’t about getting it right all the time. It’s not another task on your to-do list. If you find your mind wandering, or you forget to breathe or take a break—don’t stress. Be gentle with yourself. As the RocheMartin video explains, mindfulness is about non-judgmental awareness. Just acknowledging that you’re trying is a huge step forward. Newman similarly reminds us that self-compassion is key in mindfulness practice. When we allow ourselves to be imperfect, we’re more likely to make lasting changes.

Remember, mindfulness isn’t about living a perfect life. It’s about noticing the present, appreciating the small moments, and being kind to yourself amidst the craziness. In a manic world, a little mindfulness can go a long way.

Incorporating mindfulness into your day can feel like a breath of fresh air in a hectic world. The beauty is, you don’t need hours of free time to make it happen—just a few mindful moments here and there can help you stay grounded and calm.


Go mindfully this week.

MA :-)

Space for 2025 is filling. Check out our 2025 programmes:

Empowered Leaders

Empowered Cultures

Empowered Students

Leadership Retreat

Next year there is no RAPLD funding.
Talk to us about applying for grant funding to support your mahi. 

Contact Mary-Anne to discuss your needs.


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