{"podcast":{"title":"People Soup","slug":"people-soup-971297","podcast_index_feed_id":971297,"rss_url":"https://feeds.captivate.fm/peoplesoup/","website_url":"http://www.rossmcintosh.co.uk","image_url":"https://artwork.captivate.fm/eebaa3b3-5751-47de-9587-a887391f7481/1.png","author":"People Soup","episode_count":200,"summary":"A podcast exploring work, leadership, and being human through real conversations — grounded in behavioural science and full of practical ideas you can apply straight away.","last_synced_at":"2026-07-13T12:19:45.177907+00:00","page_url":"https://stenobird.com/podcast/people-soup-971297"},"episode":{"title":"Quick Spoon: Get off autopilot","slug":"quick-spoon-get-off-autopilot","published_at":"2026-05-09T07:00:00+00:00","page_url":"https://stenobird.com/podcast/people-soup-971297/quick-spoon-get-off-autopilot","show_page_url":"https://stenobird.com/podcast/people-soup-971297","url":"https://peoplesoup.captivate.fm/episode/quick-spoon-get-off-autopilot","audio_url":"https://episodes.captivate.fm/episode/cc157778-df1d-448b-ac52-aaa335ed0b45.mp3","summary":"High-pressure situations often trigger reflexive, unhelpful reactions. Learn how to use intentional pauses to regain control and choose responses that are constructive rather than reactive.","meta_description":"Learn how to break the cycle of reactive behavior by mastering the art of the intentional pause to create better options in difficult moments.","key_points":["Main idea: Breaking autopilot is the foundational step to reclaiming control over your actions","Practical takeaway: Use a brief 'time out' to evaluate if your response will be helpful or harmful","Failure mode: Reacting immediately to pressure shrinks your available options and increases harm","Core technique: Creating physical or mental space through a breath allows for more intentional decision-making","Practical takeaway: Set a compassionate intention at the start of a challenging interaction to guide your behavior"],"chapters":[{"start_ms":0,"title":"The Danger of Autopilot","summary":"Recognizing the need to take control back over instinctive reactions during challenging moments."},{"start_ms":10000,"title":"The Power of the Timeout","summary":"Using a few seconds of pause to evaluate whether a response is helpful or harmful."},{"start_ms":20000,"title":"Setting Intentions","summary":"How to approach difficult situations with a compassionate and deliberate mindset."},{"start_ms":50000,"title":"Creating Space for Choice","summary":"The relationship between pausing, breathing, and expanding your available options."},{"start_ms":70000,"title":"Weekly Challenge","summary":"An invitation to observe and implement small pauses in your daily responses."}],"topics":["Self-awareness","Behavioral science","Emotional intelligence","Stress management","Decision making","Leadership","Mindfulness","Personal development"],"duration_seconds":93,"processing_state":"processed","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/people-soup-971297/episodes/quick-spoon-get-off-autopilot/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/people-soup-971297/quick-spoon-get-off-autopilot.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}