Staying On Top with Sophie
You’ve got a million tabs open - in your brain and on your browser - but where’s the time for you? This podcast is your weekly reminder that you’re allowed to want more: more ease, more energy, more joy (and yes, more time to drink your coffee while it’s still hot). Inside: practical tips, honest chats, and clever hacks to help ambitious women take back control of their time, energy and goals - without the hustle, burnout, or pressure to have it all figured out. Because life doesn’t have to feel like one giant to-do list. Let’s make space for what really matters... and have fun while we’re at it ✨
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126. The Real Reason You're Not Following Through
05/13/2025
126. The Real Reason You're Not Following Through
Ever made a plan — and then totally ignored it? You’re not alone. In the latest episode of Staying On Top With Sophie, we’re digging into something so many of us struggle with: why it’s so hard to follow through, even when you want to. If you’ve ever thought: “I must just be lazy...” “I need more willpower...” “I just can’t stay consistent…” Take a deep breath. That’s not what’s really going on, and in this episode, I’ll tell you what is. ✨ We’ll bust through 3 of the biggest myths about why you’re not sticking to your plans ✨ I’ll share a more self-compassionate (and actually effective) way to approach consistency ✨ And you’ll walk away with practical, realistic tools to help you actually follow through - no guilt, no perfection required This one’s about self-trust, energy, and giving yourself permission to do things your way, so you can finally get out of the stop-start cycle and make steady progress on what matters most to you. What I cover in this episode: Why you’re not lazy - and what’s really stopping your follow-through How perfectionism tricks you into doing nothing Why willpower is overrated (and what to rely on instead) My favourite reframe to stop guilt in its tracks The 4 practical shifts that help my clients follow through without burning out Links & Things: ✨ Join the FREE 5-Day “Get Your Sh*t Together” Challenge (starts 25th May!) 💬 Let me know what lands for you - DM me on instagram 🎧 Subscribe so you don’t miss the next episode Let this episode be your reminder: You don’t need to be more disciplined. You need to be more aligned. Thanks for listening — I’m so glad you’re here 🩷
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125 - Multitasking Your Way To Success
07/18/2023
125 - Multitasking Your Way To Success
If you've followed me for a while, you've definitely heard me say that multitasking is to be avoided. But there's actually more to that rule than meets the eye, and today I'm giving you a few easy and actionable ways to bring multitasking INTO your day to allow you to get more of your business work done in less time. You can download your free business daily planner for a limited time only .
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124 - How To Make Money This Week
07/10/2023
124 - How To Make Money This Week
If I held a gun to your head and said you have to make money this week, what would you do? I bet you'd find a way! Ok so there are less drastic ways to insert urgency into your business but it's a great way to shake things up and implement a few simple strategies that will bring cash into your bank before the weekend. Listen out to this short episode for my run-through of how to do it. Don't forget, you can download the free guide Confidential: 10 Game-Changing Productivity Secrets of Extraordinary Entrepreneurs to learn more inspirational ways other people are creating huge daily success right
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123 - I Say Tomato: Intro To The Pomodoro Technique
07/03/2023
123 - I Say Tomato: Intro To The Pomodoro Technique
What do tomatoes have to do with productivity? More than you think! Listen to this episode to learn all about the pomodoro technique: why it works (expecially for entrepreneurs), how to use it and how it'll benefit your day (hint: it's more than just your productivity). Don't forget, you can download the free guide Confidential: 10 Game-Changing Productivity Secrets of Extraordinary Entrepreneurs to learn more inspirational ways other people are creating huge daily success right
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122 - How To Harness Your Energy As An Entrepreneur
06/26/2023
122 - How To Harness Your Energy As An Entrepreneur
In this episode we explore how to stay productive when your energy is low as an entrepreneur, as well as how to maximise your most energetic moments. Discover the power of understanding your chronotype and aligning your work schedule accordingly, plus learn strategies for mindful task management and the importance of self-care to recharge and maintain long-term productivity. You can access a simple chronotype infographic And don't forget to download the free guide Confidential: 10 Game-Changing Productivity Secrets of Extraordinary Entrepreneurs right
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121 - Eat Your Frog
06/19/2023
121 - Eat Your Frog
Today I’m talking about Eating Your Frog - probably the easiest and one of the most effective productivity strategies of all! I fill you in on what it is, why it works and, most importantly, how to do it. The Eat The Frog method was one of the most-given answers to successful entrepreneurs’ biggest productivity secret… so it’s worth paying attention to. And remember, you can download the free guide Confidential: 10 Game-Changing Productivity Secrets of Extraordinary Entrepreneurs right
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120 - Your Go-To Guide For When You Don't Know Where To Start
06/12/2023
120 - Your Go-To Guide For When You Don't Know Where To Start
This week’s episode is all about helping you navigate the overwhelming world of entrepreneurship. We all have days where we have so much to do we don’t know what to focus on, so I’ve created a simple four step guide to help you get going and make sure that the things you DO do, move your business forward. Listen up, let me know your thoughts and don’t forget to subscribe! You can download the free guide Confidential: 10 Game-Changing Productivity Secrets of Extraordinary Entrepreneurs right
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119 - Master The Mindset That's Been Holding You Back
06/05/2023
119 - Master The Mindset That's Been Holding You Back
We’re baaaack! After a three year break, join me for a power-packed episode of Staying On Top With Sophie as I uncover the secrets to regaining control of your workload and mastering your mindset. You’ll learn why your workload might be WAY more manageable than you realise, and why you’re probably behaving like the boss from hell! Everything is broken down into manageable steps for you to take away and implement for instant success. Get ready to shift your mindset, boost productivity, and achieve your goals with confidence. Don't miss this transformative episode! You can download the free guide Confidential: 10 Game-Changing Productivity Secrets of Extraordinary Entrepreneurs right
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Can You Train Yourself To Be More Organised?
02/05/2020
Can You Train Yourself To Be More Organised?
Today’s episode looks at whether being organised is something that you learn, or something that you just are. I also look at why some people will never be able to learn something new, no matter how much training they receive, and how to make sure you don’t fall into that trap. _______________________ I have two dates left for my free masterclass: How to clear your to do list every single day and have more time for yourself. Both take place on Friday 7th February and you can sign up to get your own free place here: . I guarantee you’ll walk away from it feeling empowered and ready to get started. If you’ve missed the masterclass, head over to to learn more about Type A Time Management while enrolment is still open (hurry - it closes at 4pm GMT on the 12th Feb!). Don’t forget you can also join me on and follow me on at @iamsophieatton
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117 - Treat Yourself Better Than You Treat Your Car
01/22/2020
117 - Treat Yourself Better Than You Treat Your Car
In this episode I’m talking about how well - or not as the case may be - you treat yourself. Your goals, your wellbeing, your health, your mental health, your development. Your growth. If your car got stuck in second gear would you continue to drive it around, taking ages to get where you’re going, or would you find the time now to get it fixed, and make improvements for the long term? And would you make the same decision if it were you, not your car, that needed a bit of time for improvement? Listen on to see if you’re truly treating yourself better than your car… and what to do about it. __________________ I’m running a free masterclass at the end of the month: How to clear your to do list every single day and have more time for yourself I guarantee you’ll walk away from it feeling empowered and ready to get started. To sign up now or get notified as soon as sign ups are open head to . It’s totally free, and I’m going to be running it absolutely live. I’ll be answering questions live after the masterclass too so if there’s anything you want to know about that I haven’t covered you’ll have your chance to ask me directly. I really hope to see you there. Remember you can do this! The time to start is now. Don’t forget you can also join me on and follow me on at @iamsophieatton
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116 - 3 Self Improvement Steps for 2020
01/15/2020
116 - 3 Self Improvement Steps for 2020
You’ve identified you want to work on something this year: to learn something new or improve something in your life… so what now? Today I’ve got three important steps for self improvement for anyone who wants to end this year with things looking a little better than they do right now. These steps are going to help you get clarity, action and support on your self-development journey this year, so jump in now and let’s get started. __________________ I’m running a free masterclass at the end of the month: How to clear your to do list every single day and have more time for yourself I guarantee you’ll walk away from it feeling empowered and ready to get started. To sign up now or get notified as soon as sign ups are open head to . It’s totally free, and I’m going to be running it absolutely live. I’ll be answering questions live after the masterclass too so if there’s anything you want to know about that I haven’t covered you’ll have your chance to ask me directly. I really hope to see you there. Remember you can do this! The time to start is now. Don’t forget you can also join me on and follow me on at @iamsophieatton
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115 - 4 Quick Productivity Boosters For The New Year
01/08/2020
115 - 4 Quick Productivity Boosters For The New Year
It’s the new year, we are all fighting off the colds and living in hope of the days getting longer and lighter but most of all we are all feeling motivated about the year ahead and ready to get going and make it the best year yet. I know I’m feeling really excited and ready to tackle the new year and I’m sure you are too. So in today’s quickie episode I’ve got 4 quick productivity boosters for you to give you that extra little lift this January. __________________ I’m running a free masterclass at the end of the month: How to clear your to do list every single day and have more time for yourself I guarantee you’ll walk away from it feeling empowered and ready to get started. To sign up now or get notified as soon as sign ups are open head to . It’s totally free, and I’m going to be running it absolutely live. I’ll be answering questions live after the masterclass too so if there’s anything you want to know about that I haven’t covered you’ll have your chance to ask me directly. I really hope to see you there. Remember you can do this! The time to start is now. Don’t forget you can also join me on and follow me on at @iamsophieatton
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114 - How To Make Your New Year's Resolutions Stick
01/01/2020
114 - How To Make Your New Year's Resolutions Stick
At this time of year, we make plans. We think about that person we want to be, that year we want to have and we make it into a resolution. Maybe we write it down, maybe we keep it secret, or maybe we share it with our loved ones. But how often do we follow through? This week I’m talking about how you can make them really stick this year. I’ve got four simple steps so if you want to see a change in 2020, give this episode a listen and start making your dreams a reality. __________________ I’m running a free masterclass at the end of the month: How to clear your to do list every single day and have more time for yourself I guarantee you’ll walk away from it feeling empowered and ready to get started. To sign up now or get notified as soon as sign ups are open head to . It’s totally free, and I’m going to be running it absolutely live. I’ll be answering questions live after the masterclass too so if there’s anything you want to know about that I haven’t covered you’ll have your chance to ask me directly. I really hope to see you there. Remember you can do this! The time to start is now. In the meantime, have a wonderful time celebrating this new year and I can’t wait to go into 2020 with you and see what goals you absolutely smash to pieces Don’t forget you can also join me on and follow me on at @iamsophieatton
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113 - What's your time management style
12/18/2019
113 - What's your time management style
We all know that people come in all sorts of shapes and sizes, and I’m talking about our personalities here: our strengths and our weaknesses. After a few decades on this earth we tend to to accept who we are. But I’m here to tell you that this doesn't have to be the case. Who we are, or who we were doesn't have to be who we become. If you think that you are messy, disorganised, scatty or have poor time management, it doesn't have to stay this way. Honestly. But before we get into how to change all of that, let’s look at your starting point. I’ve created to help you determine which of five time management styles you fall into and I talk through them in more detail in this episode. Feel free to take the quiz either before or after listening, it really doesn't matter, but make sure you do both because this is where you take step one of becoming the person you really want to be… Take the quiz at and let’s start this journey together! You can join my mailing list at or email me at [email protected] Don’t forget you can also join me on and follow me on at @iamsophieatton
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112 - Next Years Christmas Letter
12/11/2019
112 - Next Years Christmas Letter
Have you thought about what your 2020 goals are yet? Do you want a quick and fun way to help you pinpoint EXACTLY what you most want from the coming year? Inspired by TED Talk, I invite you to imagine it is Christmas 2020 and you are writing an old-school Christmas letter, looking back at your successes in 2020. What would it look like? Listen to this short episode to get the details on two quick tasks that will help you not only reflect on your successes in 2019 but also get ready to make 2020 your best year ever. _____________________________________ Don’t forget I’ve got a free quiz to find out what your time management style is. It’s a bit of fun but it can also be the start of a journey to improve your time management and organisation. When you take the quiz you’ll find out who your TV/movie alter ego is, and also get a PDF with all the information about your time management style plus three tips to help get you started with improving your time management. If you’re thinking about making 2020 the year when you get more time back or get more on top of things, then the first step is to work out where you are now... and that’s what this quiz does for you. Take it now at and let’s start this journey together! Don’t forget you can also join me on and follow me on at @iamsophieatton
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111 - Staying On Top Of Christmas
12/04/2019
111 - Staying On Top Of Christmas
Christmas is round the corner! It’s a time of joy and love and giving… but it can also be stressful. There is just so much to think about and to do, and it can feel a little overwhelming. So this year I’m running through a few tips and tricks for you to stay on top of things. I get deep into it. I cover: Food - when and how to buy everything to make it as easy as possible. What not to bother making yourself plus a few quick things to make from scratch that you may have never realised are super quick and easy. I also go through the best way to approach cooking on the day itself. Presents - who not to buy for, and some out-of-the-box ideas if you’re totally stuck or on a budget. Decorations - the simple step to make buying and hanging decorations easier and quicker every year. The build up - little festive tweaks you can make to get you and everyone around you in the spirit and making the most of the weeks running up to the big day. The day itself - you do this your own way, but there’s one important rule everyone needs to remember. _____________________________________ Don’t forget I’ve got a to find out what your time management style is. It’s a bit of fun but it can also be the start of a journey to improve your time management and organisation. When you take the quiz you’ll find out who your TV/movie alter ego is, then also then get a PDF with all the information about your time management style plus three tips to help get you started with improving your time management. If you’re thinking about making 2020 the year when you get more time back or get more on top of things, then the first step is to work out where you are now... and that’s what does for you. Take it now at and let’s start this journey together! Don’t forget you can also join me on and follow me on at @iamsophieatton
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110 - Planning time for you
11/27/2019
110 - Planning time for you
This week’s episode is a quickie where I give you a simple lesson you can implement to make a difference in your life, in a nice short bite. I’m talking about planning the week ahead - specifically how to make sure you plan time for you. I’ve got a really simple two step system for you. Getting on top of your time management doesn’t have to be complicated! Listen on to start making sure you get the you time you deserve. _______________________________ I’d love to hear what you thought of this episode and if you’re not already on my mailing list please do join! I send just one email every Wednesday to let you know about the new podcast episode as well as always including a little time management hack or lesson just for my subscribers. You can sign up at or just drop me an email at and I’ll add you. Don’t forget you can also join me on and follow me on at @iamsophieatton
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109 - The Inbox Diet
11/20/2019
109 - The Inbox Diet
Hands up if your inbox is out of control. If it’s over flowing with unread emails and they are coming in faster than you can get them out. This episode is for you. Last week I ran a challenge and one day included a short version of what I like to call ‘the inbox diet’. And because I want to share this with all of you, I’ve taken this one day and turned it into a podcast. In this episode you will hear about: How to prevent so many emails coming in and the questions to ask yourself to help you with that A quick and easy to remember system for sorting through new emails quickly and KEEPING your inbox tidy A simple way to stop your inbox controlling your day And as an extra step I’ve made for you to help remember the inbox sorting system (listen to the podcast first so you know how to use it). I’d love to hear what you thought of this episode and if you’re not already on my mailing list please do join! I send just one email every Wednesday to let you know about the new podcast episode as well as always including a little time management hack or lesson just for my subscribers. You can sign up at or just drop me an email at and I’ll add you. Don’t forget you can also join me on and follow me on at @iamsophieatton Visit for my full range of stylish planners and notebooks. Don't forget to download the document
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108 - Travelling With a Baby the Organised Way
11/13/2019
108 - Travelling With a Baby the Organised Way
Do you find the idea of travelling with a baby totally overwhelming? Do you have no idea where to even begin with getting yourself organised? I’m just back from two weeks away with my little one who just turned one and, together, we made it through two 11 hour flights and two 8 hour time changes! I also did a similar trip when my baby was 5 months old, so I’ve got experience with travelling with the little ones too. Also… you may not know this but I worked in the travel industry for 11 years and my husband still does. So all in all I’ve got some good experience to share with you. In this episode I talk about: Packing - what you’ll need and what you won’t! What you’ll need in your hand baggage and even how to best pack when there’s a baby involved - do not make the mistake we did on our most recent trip! Flying - how flying with a baby works from a pricing and seats point of view, as well as what you will need on board, how to cope with sleeping and popping ears and what your fellow passengers are really thinking. On holiday - the surprising items that are hard to find, how to get hold of your baby’s milk and our own experience of a one year old with jet lag. Plus lots more! I’d love to hear what you thought of this episode and if you’re not already on my mailing list please do join! I send just one email every Wednesday to let you know about the new podcast episode as well as always including a little time management hack or lesson just for my subscribers. You can sign up at or just drop me an email at and I’ll add you. Don’t forget you can also join me on and follow me on at @iamsophieatton Visit for my full range of stylish planners and notebooks.
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107 - Business Lessons I Learned the Hard Way
11/06/2019
107 - Business Lessons I Learned the Hard Way
In this week’s short episode I talk you through the things that went wrong in the first year of my business. The bad lessons I had to unfortunately learn the hard way. I talk about how I bounced back from them and pass on some lessons you can hopefully learn from if you’re ever getting ready to start your own business. I’d love to continue the conversation so please get in touch! Join me on and follow me on at @iamsophieatton Visit for my full range of stylish planners and notebooks.
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106 - Coping with change
10/30/2019
106 - Coping with change
This week I jump in and talk about change - something that affects all of us. If you think back over the last year or two to both your home life and work life, I doubt you can tell me you’ve not had to adjust as you go through some kind of change. There is a whole science behind how to deal with change and it's definitely not as boring as you think. So listen on for how to cope with change, adjust quickly and the youtube video that you all must watch… I’d love to hear what this means to you and if you found the youtube video meant something to you or if you found it too… cheesy… so please get in touch! Join me on and follow me on at @iamsophieatton Visit for my full range of stylish planners and notebooks.
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105 - Why You Need To Set Your Own Workplace Goals
10/23/2019
105 - Why You Need To Set Your Own Workplace Goals
Most people who work in some kind of office job have goals set by their bosses. I’m not going to tell you that you should ignore these, but I’m going to tell you that you need to look at them closely, and then set your own goals too. And I’ll explain not only why, If you’re struggling to know how to build a workplace goal that will lead to personal growth then I’ve got a handy little exercise for you in this podcast. And because I want to make things as easy as possible for you to follow. I promise this will help you get to the root of an amazing, career-changing goal! So listen in - it’s a quick one - then and work out where you want to get to… and how to do it. I’d love to hear how you get on with this exercise so please get in touch! Join me on and follow me on at @iamsophieatton Visit for my full range of stylish planners and notebooks.
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104 - One Day Can Change Everything
10/16/2019
104 - One Day Can Change Everything
A few months ago I posted a quote on instagram: ‘One day can change everything’. This quote stood out to me as I love the ideas of romance, chance and fate… and the post resonated with people. I later got thinking… hang on, isn’t this the total opposite of what I tell people?! I urge people to plan ahead and tell them that dreams only come true if you make them happen! Listen to this episode to hear how I manage to balance both ideas out and also hear about the specific days that changed everything for me and some of my listeners. I’d love to hear about the days that changed everything for you so please get in touch! Join me on and follow me on at @iamsophieatton Visit for my full range of stylish planners and notebooks.
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103 - 7 steps to starting a business while looking after a baby
10/02/2019
103 - 7 steps to starting a business while looking after a baby
If you look after a baby or child but are considering taking the plunge and setting up your own business, then this episode is for you. This is exactly what I did, and I continue today to run my business from home while looking after my baby. I don’t have any childcare, it’s just me, my business and my baby during the day. It can be done, and I’m here to help you out a little along the way. In this episode I’ll look at: How to come up with your business idea Why you need to set your goals wisely, and some tips on what to think about How to learn EVERYTHING for free Why planning and schedule your time is essential, and how to do it What supercharging your time is, and how you’ll benefit from it Why putting yourself last is a big no-no How to connect with other women in the same situation I’ve also put all of this into for you to read through. If this is you, don’t be afraid, just go for it! And connect with me so I can share in your journey with you. Visit for my full range of stylish planners and notebooks. I’d love to continue the conversation with you so please join me on and follow me on at @iamsophieatton Download my quick-fire sheet of the which will help you find some quick wins to use every day
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102 - 5 ways to faster food
10/01/2019
102 - 5 ways to faster food
We all have to eat, right. And buy the food to cook, unless you have a chef or eat out every meal. Now I love to cook, but who enjoys planning the food shop? I do, said no one ever… As one of life’s necessary dull tasks, meal planning and food shopping can end up being a time drain, something you HAVE to do when you’d rather be doing something else. Well, I can’t make it go away but I’ve got 5 tips on ways to make it easier, faster and… dare I say… more fun? And believe me, I’ve been around the block with this stuff… Don’t forget to download my and my cheat sheet on which I mention in this episode. And here’s my Gousto code for you! It gives you a whopping 60% off your first box and then 30% off the rest of the month: SOPHI19444170 Visit for my full range of stylish planners and notebooks. I’d love to continue the conversation with you so please join me on and follow me on at @iamsophieatton
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101 - Why should I bother setting a goal
09/30/2019
101 - Why should I bother setting a goal
Join me as I look at why on earth anyone should bother setting a goal? Isn't it just boring and a waste of time? Well, not if you want to ACTUALLY achieve something. We will first look at what a goal is and why it might be less structured than you thought, and why goals you’ve set in the past may not have panned out as they just might not have been effective enough. As well as reasons why it’s truly worth setting a goal, I’ll give you some essential steps that you mustn’t miss when setting it. Following these steps make you substantially more likely to hit any goal you set, so pay attention! While you’re here, download my quick-fire sheet of the which will help you find some quick wins to use every day. I’d love to continue the conversation with you so please join me on and follow me on at @iamsophieatton
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000 - Introduction
09/28/2019
000 - Introduction
An introduction to my new podcast, Staying On Top With Sophie. Learn who I am and what to expect (and what not!) from my weekly episodes. I’d love to continue the conversation with you so please join me on and follow me on at @iamsophieatton
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