The Positive Habits Podcast
The Positive Habits Podcast, hosted by Kat Thorne, addresses the modern pandemic of burnout, anxiety, and stress. After losing everything in 2016, Thorne transformed her life through small habit changes. The podcast aims to help listeners improve their wellbeing, energy levels, relationships, and performance by focusing on one small habit at a time.
Episodes
Search for the Glimmers: Why Human Connection Matters at Work
What happens when you take a team of lawyers out of the office and put them in a freezing cold lake together?In this episode, I’m joined by Sarah Whitemore and Catriona Ralls from Warner Goodman - lawyers, colleagues and regular members of our Women Who PLNGE community.We explore the power of human connection - at work and in life and how shared experiences, vulnerability and simple positive habit
Is this it?
In this episode of the Positive Habits Podcast, I’m joined by career coach and diversity & inclusion expert Sally for a brilliant conversation about women, careers, confidence and the power of backing yourself.After more than 20 years in the corporate world, Sally had reached the room she'd worked so hard to get into only to realise it wasn't where she wanted to be. She took the leap, left cor
Don’t Wait for the Wake-Up Call
What happens when life forces you to stop?In this episode of the Positive Habits Podcast, Kat is joined by wellness industry expert Clair Davidson, who shares the extraordinary story of being unexpectedly diagnosed with stage 3 ovarian cancer and the mindset that helped her navigate treatment and come out the other side with a very different perspective on life.Clair had spent more than 30 years w
Cold Water: The Greatest Teacher
Cold Water Isn't the Transformation. It's the Teacher. In this solo episode, Kat explores why deliberately choosing discomfort can change the way you respond to every challenge life throws at you. Using the science behind cold water exposure, she explains how stepping into discomfort teaches your brain that difficult doesn't always mean dangerous.Whether it's a cold plunge, a difficult conversatio
You Are Not Your Thoughts
How many opportunities have you talked yourself out of because of a thought that wasn't actually true?In this solo episode, Kat reflects on nearly five years since taking the leap to start The Morning GameChanger and reveals the invisible battle that almost stopped her before she even began.From believing "Who's going to listen to me?" to building an international speaking business and a podcast l
When You Neglect Yourself, Everyone Pays the Price
We spend so much of our lives taking care of everyone else. Our work. Our families. Our responsibilities.But when was the last time you truly invested in yourself?In this 10 minute solo episode, Kat explores why so many of us struggle to prioritise ourselves, where those beliefs come from, and why even just 10 minutes a day can completely change how you show up in every area of your life.Drawing o
Reconnecting with Your Natural Vitality
In this episode of The Positive Habits Podcast, Kat sits down with Mike Mudie, founder of Authentic Brew, to explore the extraordinary journey that took him from the brink of burnout to creating the world's first 100% natural functional health drink.After 15 years in corporate IT, Mike's body completely shut down without warning. Unable to walk, feed himself or even move, he began a life-changing
From Stammer to Speaker: The Courage to Be Yourself
What if the thing you've spent your life trying to hide became the thing that helped you connect with others?In this powerful episode, Kat sits down with Matthew from Armstrong Watson to discuss his journey from living with a debilitating stammer to confidently speaking in front of groups and helping others develop their communication skills.Matthew shares the hidden impact his stammer had on ever
Disconnected; How I Found My Way Back to Life
In this powerful episode of The Positive Habits Podcast, Kat sits down with Pete for an honest conversation about men’s mental health, disconnection, alcohol, suicidal thoughts, community, cold water and what it really means to start healing.Pete shares how he spent much of his life feeling disconnected - from himself, from other men, and from the world around him. He opens up about growing up aro
From Grief to Purpose: Creating Spaces That Change Lives
What if the support we need isn't another app, programme or waiting list - but simply a place where we feel seen, valued and heard?In this episode of The Positive Habits Podcast, Kat sits down with Hannah, founder of Soulful, a preventative wellbeing community helping people build resilience, connection and confidence before they reach crisis point.Hannah shares her powerful story of growing up wi
From a Bedroom Full of Peanuts to Building a National Brand
What happens when you walk away from the career everyone expects you to take?In this episode of The Positive Habits Podcast, Kat sits down with Stu Mac, founder of ManiLife Peanut Butter, to explore the story behind building one of the UK's most loved food brands - from a bedroom full of peanuts to scaling a purpose-led business.But this conversation goes far beyond peanut butter.Kat and Stu explo
Community , Courage and starting again
In this emotional and deeply honest episode of The Positive Habits Podcast, Kat talks with good friend Holly Meyers to talk life after divorce, rebuilding yourself, pushing through fear, and the power of community.After ending a 15-year relationship and navigating the reality of starting over at nearly 40, Holly shares how stepping outside her comfort zone completely transformed her life -from joi
What's the best that could happen?
In this honest and reflective solo episode, Kat Thorne talks about fear, doubt, anxiety and the invisible beliefs that stop so many of us from building the life we truly want.From relationships and career changes to confidence, identity and starting something new - Kat shares why fear often feels so convincing, and why pushing through it can completely change your life.This episode explores:Why ma
When Life Gets Hard, Come Back to This
If you’re going through a difficult time right now, this episode is for you.In this honest and grounding solo episode, Kat shares a powerful realisation from her own recent challenges: when life feels overwhelming, it’s about coming back to the basics.We often search for big solutions to complex problems. But the truth? The foundations of being human - sleep, movement, fuel, and mindset - are what
Can Food Help Bring a City Back to Life?
In this episode of The Positive Habits Podcast, Kat sits down with James, the face behind Portsmouth Food Guide, to talk about far more than great places to eat.James shares his passion for Portsmouth, why protecting local high streets and pub culture matters so deeply to him, and how food, hospitality and community are all connected. The conversation explores the challenges facing independent bus
Your limitations are an illusion
In this inspiring episode of The Positive Habits Podcast, Kat Thorne is joined by motivational speaker Winston B. Clements for a powerful conversation about mindset, community, disability, self-belief and the habits that help us move beyond limitation.Winston shares the story behind his mantra, “your limitations are an illusion,” and reflects on how living with osteogenesis imperfecta shaped his p
The Scent Reset: The Habit That Reduces Stress Instantly
What if one small habit could pull you out of burnout… and completely change the direction of your life?In this episode, Kat Thorne sits down with Carol Mead, a corporate HR professional turned botanical wellness creator and founder of Elyse. What started as a personal journey through stress, anxiety, and burnout became a powerful discovery - and ultimately, a brand designed to help others reset,
The good stuff is outside your comfort zone
In this 10-minute solo episode, Kat explores why stepping outside your comfort zone is one of the most powerful things you can do for your personal and professional growth.From early morning sea dips to speaking on international stages, Kat shares real-life examples of how doing uncomfortable things - consistently - builds confidence, resilience, and momentum.Because the truth is…👉 Growth doesn’t
Building the Future of Fashion at 21
In this episode of The Positive Habits Podcast, Kat sits down with the brilliant Izzy, founder of Uforma, to talk about the future of fashion, the hidden cost of fast fashion, and why finding clothes that truly fit can completely change how we feel.After meeting at a recent event hosted by Melinda Palomino, with special guest Roxie Nafousi, Kat knew she had to bring Izzy onto the podcast. At just
Overthinking? Try This One Simple Habit
Overthinking is becoming a global challenge and it’s only getting worse in a world full of noise, information, and constant distraction.In this short 10 minute solo episode, Kat shares one of the most powerful (and underused) positive habits to combat overthinking, reduce anxiety, and improve performance: journaling - reframed as “brain dumping.”This simple, low-cost habit can help you regain cont
How to Listen to Yourself in a World Full of Noise
In this deeply honest episode of The Positive Habits Podcast, Kat Thorne is joined by Pardeep Gill for a powerful conversation about healing, resilience, and learning to trust yourself again.Pardeep shares her personal journey of leaving a 14-year abusive marriage, the physical toll trauma took on her body, and how simple habits like walking, reading and slowing down became part of her recovery.To
The Hidden ROI of Generosity with Stoyan Yankov
In this episode, Kat sits down with productivity expert, keynote speaker and community-builder Stoyan Yankov to unpack a surprisingly powerful truth: productivity isn’t about doing more - it’s about living intentionally.They explore the “giver vs taker” dynamic in business and life, why scarcity thinking blocks opportunities, and how to protect your time without becoming transactional. Plus, Stoya
Human Doings → Human Beings with Emily Gill
In this episode, Kat sits down with Emily Gill (founder at Levra and recognised as one of the Top 50 Women in Tech) for a real conversation about modern busyness, perfectionism, and the habits that protect human performance. They unpack why we’ve become human doings, how tiny “basic” habits (sleep, breathing, movement) create outsized impact, and why human skills like empathy, connection and commu
How Kitchen Discos Build Confidence
In this episode, Kat is joined by Bella - a rising talent whose energy “jumps off the page” on LinkedIn and into real life. Together, they unpack the small habits that quietly build confidence, protect mental health, and shift your day from autopilot to intentional.Bella shares how Atomic Habits introduced her to habit stacking, why music became her mood-reset tool during high-rejection cold-calli
Don’t Wait for a Seat at the Table - Create One
In this episode of The Positive Habits Podcast, Kat speaks with Ian Burrell, the Global Ambassador for Rum, about carving your own path, building confidence, and developing the mindset needed to succeed.Ian shares how his journey began behind the bar, eventually leading him to become the only global ambassador for an entire drinks category - a role he created through passion, persistence, and beli
Print Is About People, Not Paper
In this episode of the Positive Habits Podcast, Kat Thorne is joined by Ashley Hadley, founder of the Portsmouth Magazine, for a powerful conversation about community, purpose, and what it really takes to build something meaningful from the ground up.Ashley shares his journey from the construction industry into publishing, and why he felt compelled to create a physical magazine in an increasingly
Connection Is a Habit
In this episode of the Positive Habits Podcast, Kat is joined by Daniele for an honest conversation about the habits that shape our mental health, relationships, and performance - at work and at home.Together, they explore how the pandemic disrupted our routines, blurred boundaries between work and life, and quietly changed our relationship with technology. Daniela shares the powerful story of sta
Selling Homes, Not Houses
In this episode of The Positive Habits Podcast, Kat Thorne is joined by Polly and Jorge, founders of Moovafy, to explore a powerful question:What if buying and selling a home was more human?Polly and Jorge share their personal story of struggling to sell their London home despite it being “a beautiful house” and how that emotionally draining experience led them to uncover what’s missing in today’s
Food Fear to Food Joy: Reimagining Pasta
In this episode of The Positive Habits Podcast, Kat is joined by Imogen, co-founder of The Northern Pasta Company, for an honest conversation about food, mental wellbeing, and performance.Imogen shares how living on a small Croatian island during the pandemic transformed her relationship with food and inspired her to create a pasta company rooted in quality, joy, and connection.Together, Kat and I
Confidence comes from these 3 habits
In this solo episode, Kat discusses 3 transformative habits that significantly boosted her confidence in 2025. She emphasises the importance of not checking your phone first thing in the morning, committing to 10 minutes of daily movement, and maintaining a consistent bedtime. Each habit contributes to improved mental health, emotional regulation, and overall well-being, ultimately leading to a mo
The Importance of Social Connections with Max Fortis
On this episode Kat is joined by Max Fortis, Sales Director at Clarendon Speciality Fasteners, who shares the differences in family dynamics, especially in Italy where your living room is the local café, and why social connections are so important for our wellbeing.
KEY TAKEAWAYS
I see less connection here in the UK. In Italy, everyone’s door is open, they don’t have to make appointments to see
Becoming Healthier, Happier, and More Productive with Lirette, HR Expert
On this episode Kat is joined by Lirette Mill, an HR expert working in education, who shares her story of 7 stone weight loss and the number one positive habit that gets her in a really high performing state for the day ahead.
KEY TAKEAWAYS
With covid, a lot of organisations have shifted to hybrid flexibility, but the school environment doesn’t always allow for that. Sometimes getting work life
From Sacrifice to Success: Mark Clemmit's Career Secrets
In this episode, Kat is joined by Mark Clemmit to talk about working with some of the biggest names and brands in football. In this episode, he reveals the first thing he does each morning that has fuelled his remarkable career success and discusses the significance of the little things and the power of being present.
KEY TAKEAWAYS
I like hearing people’s life stories. We’re all completely uniq
The Power of 10 Minutes
Join Kat in this episode as she talks about the power of 10 minutes. A simple idea, Kat explains why this can be such a transformative habit to create and will change the way you go about creating any positive habit in the future.
KEY TAKEAWAYS
One of the biggest self limiting beliefs is the lack of time.
If you are told by someone that they do not have enough time, ask them how much time they
Known For Being You - Jodie Goodchild
Kat speaks with Jodie Goodchild who helps people to become 'Known For' using personal branding on LinkedIn . She explains how being your authentic self and building strong habits helps you to do that and how to use the free version of LinkedIn to build your brand.
Together, she and Kat explore what it truly means to be successful, the journey to self-discovery, and the importance of living authen
Quit or Commit? The Founder’s Dilemma with Stephanie Melodia
Kat speaks with serial entrepreneur, public speaker, mentor and podcaster Stephanie Melodia. In this candid discussion, they discuss the mounting pressures business owners face, especially those in the UK, and how to tackle them. Including when to commit, when to pivot, and when to gracefully quit rather than simply delaying the inevitable.
Stephanie shares the critical decision-making strategie
From Overwhelmed to Marathon Runner: Nathan’s Habit Journey
Today, Kat speaks with Nathan, a chemistry teacher from York, about his inspiring journey from unhealthy habits and self-doubt to running marathons and transforming his life through the power of routine. Nathan shares how small, consistent changes in diet, exercise, and mindset helped him overcome barriers, improve his well-being, and inspire those around him.
During the episode, he shares dozen
The 10 Minute Habit That Changed Everything for Kat
Kat is frequently asked about her own habits. Today, she talks about one that literally transformed her life, going for a short run. Like most of us, as a child, Kat could think of nothing worse than cross country running, a school activity that was more “punishment than joy.”
Kat shares what changed her mind and how she discovered that running was an effective way to energise herself, improve
Reclaim Your Energy: Simple Habits to Beat the Overwhelm
Do you ever feel like you’re constantly busy but never truly in control of your time? In this episode, Kat dives into why so many of us feel overwhelmed in today’s fast-paced, always-on world. From the endless stream of information to the pressure of putting everyone else’s needs before our own, she explores what’s really driving that sense of exhaustion and disconnection.
You’ll discover how tak
Beyond the Jab: 6 Stone Lighter & Stronger with Ben Chudley
Are you struggling to break free from old habits and achieve lasting weight loss and health? In this episode, Kat sits down with Ben Chudley to discuss how after a lifetime of weight battles he and his wife lost over 6 stone each and, today, lead a healthier, happier life. You will discover how changing your mindset, embracing structured routines, and prioritising habits like meal planning, streng
Attention IS The New Currency
Kat speaks with Caitlin, a productivity coach whose journey began with a life-altering health challenge at 18. Together, they explore how Caitlin turned adversity into a passion for sustainable productivity, meaningful work, and well-being.
She shares practical strategies for building positive habits, navigating the modern world of AI and reclaiming focus in our distracted world. Caitlin provide
Beyond Care: How Habits Shape Futures
Kat speaks with Gareth Webb, Managing Director of Fairways, an award-winning children's services charity based in the south of England and Wales. They discuss the difference fostering makes to the lives of the children, their foster families and society as a whole.
Through real stories, Gareth demonstrates how positive habits, trauma-informed care, businesses and community support can come toget
Overcoming Perfectionism with Social Psychologist Thomas Curran
Kat talks to social psychologist Thomas Curran for a fascinating exploration into perfectionism, productivity, and the pressure to constantly achieve more. Kat and Thomas challenge the societal obsession with constant growth and explore why we feel we're never "good enough." From the surprising economic roots of perfectionism to practical strategies for breaking free from its grip, they share tips
Why It Was Never About the Alcohol with Luke Hemsley
Today, Kat is joined by Luke Hemsley, founder of alcohol-free wine specialist Wednesday’s Domaine. Their thoughtful conversation is about drinking non-alcoholic drinks, or drinking less, while still being able to feel fully part of any social moment. Luke shares why he built an alcohol-free wine brand even though he still drinks himself.
They explore how our social lives became wired around alco
The Habits That Saved My Life with Laura Rosinska
Today, Kat is joined by Laura Rosinska an experienced Event Exec and the founder of Backstage Wellness for a candid conversation about the habits that saved her life and the reality of thriving with neurodiversity. Laura talks about her journey with late-diagnosed ADHD and autism, confrontation with addiction, and why she founded Backstage to build a more inclusive industry.
From cold dips to jou
Rethinking Beans with Amelia, Founder of the Bold Bean Co
Join Kat as she explores the world of beans with Amelia Christie Miller, founder of Bold Beans, in this episode about revolutionising our relationship with food. From a hungover morning in Madrid to creating a movement that is changing how we think about beans, Amelia shares her journey of building a premium brand that's taking the UK by storm. Learn how this simple food could be the answer to bet
The Human Side of High Performance with David Beswick
Kat is joined by David Beswick, a leader in the events and technical production industry. From navigating imposter syndrome to mastering the art of vulnerability in leadership, David shares his journey of personal and professional development, including his transformation from a self described ego driven manager into a vulnerable, growth minded leader who champions continuous learning and team emp
All-or-Nothing to All-or-Something : People Focused Leader Celine
Kat is joined by Celine who shares her extraordinary journey of resilience and transformation during the COVID-19 pandemic, where she lost 99% of her language school business. Rather than succumbing to despair, she emerged stronger, eventually building a successful business group and winning awards. Through candid conversation with Kat, Celine reveals how positive habits, mindset shifts, and celeb
The Greatest Investment You Can Make
In this episode, we delve into the paradox of modern life where discussions around wellbeing, mental health, and self-care are more prevalent than ever, yet stress and burnout are at an all-time high. We explore the disconnect between talking about self-care and actually implementing it, emphasising the importance of prioritising activities and relationships that rejuvenate us. Kat highlights how
Is Overthinking Sabotaging Your Life?
Join Kat in this solo episode as she talks about the topic of overthinking and how it may be sabotaging your life. Overthinking comes up in almost every talk that Kat delivers and is something she has suffered with personally for most of her life. Kat shares strategies to help you if you are an overthinker and talks about the impact overconsumption of information, as well as other people, can have
Norwegian Secrets to Work-Life Balance with Nils Viken
Kat speaks to one of the most positive people she has ever met, Nils Viken who is currently the Chief Revenue Officer at H5P Group AS. He talks to Kat about habits, how he sustains an excellent work-life balance in his career and how his positive mindset has contributed to this as well as his good mental health. He also shares his number one positive habit and why it works so well for him!
KEY TA
The Ripple Effect: How One 10-Minute Walk Changed Everything
In this short solo episode, Kat shares the powerful story of Steve – a guy who felt tired and overwhelmed, until he committed to just one small habit: a 10-minute walk each morning. What followed surprised even him – increased energy, sharper focus, and a ripple effect that inspired his entire family.
Kat also shares real examples from others who’ve completed her 21-day habit challenge and dives
You Released a Thriller Album. What’s Next?
That’s how Phil Carr describes the surreal moment after selling his multimillion-pound business.
Kat is joined by serial entrepreneur Phil for a conversation about the real cost of building successful businesses. Phil talks about founding MyPT Hub in his grandmother's spare bedroom and how he sold it for millions. This isn't a typical success story; it's a brutally honest account of how stress ma
Fitness, Focus, and Positive Habits with Top Coaches: Live from Ibiza
Join Kat for part 2 of this special episode recorded live at the International Fitness Summit in Ibiza. She talks to Paul, Nicola, Ousin and Charlie about their number ONE positive habit for getting into a high-performing state.
KEY TAKEAWAYS
Paul talks about prompting journaling, where you ask yourself a series of direct questions in the morning, directing his attention to the things he wants
Just Five Minutes | Easy Habits for Performance with Seema Menon
Kat is joined by Seema Menon, who shares her journey from being a ‘constantly on’ sales director to discovering the transformative power of mindfulness and balance. She discusses her experiences leading at Sony Pictures and completing marathons, challenging the "busy culture" mindset while offering practical ideas for sustainable high performance. This episode also features surprising statistics a
Turning Setbacks Into Success with Jody Hayes
After being made redundant from Hilton Hotels during the pandemic with a new mortgage and young child, Jody Hayes transformed the crisis into an opportunity by launching his own business managing operational logistics for professional sports teams. When later facing another setback, Jody pivoted again by creating the Elite Sports Hotel Academy. In this episode, Jody and Kat discuss habit building,
Breaking Barriers: Sonia Murton on Leading Women in Construction
In this episode Kat is joined by Sonia Murton, voted Top 100 women in Construction, she’s changing the game by doing things differently. Sonia shares her experience of divorce, the impact that had on work and home, and the most incredible twist.
KEY TAKEAWAYS
Working with contractors, I’ve worked with all the different kinds of trades on site, everybody letting each other down, so I decided to
How to Stick to a Habit
On this episode Kat talks about one of the questions she gets asked most often and is something she struggled with for years: How do you actually stick to a habit?
KEY TAKEAWAYS
You can make a habit manageable by focussing on it for 5-10 minutes at a time or make it attractive by giving yourself a reward afterwards. For example, I don’t have a morning coffee until I’ve done my exercise habit.
Brutal Honesty You Need: Breaking Free with Jay Alderton
Kat talks with Jay Alderton, a transformation coach, speaker and former British Army soldier, who cuts through the noise with brutal honesty and knowledge based on his personal experiences. They talk about the dangers of online connection replacing real human interaction, relationship longevity and personal growth. Jay delivers powerful truths about self-awareness, accountability, and the courage
Why Your Food Choices Matter with Hazel Long
Join Kat and registered nutritionist, Hazel Long as they explore our modern relationship with food, eating habits and the surprising connections to mental health. They discuss everything from the challenges of our current food environment to practical strategies for developing healthier eating patterns. Hazel shares insights about why we fall into unhealthy habits, especially during holidays, and
You Can’t Afford Not To Have A Morning Routine
On this episode Kat talks about the power of a morning routine, what her old one was like compared to the one now that has unlocked so much potential.
KEY TAKEAWAYS
There were 3 things I used to do every morning: 1. Snooze my alarm 4-6 times. 2. Pick up my smart phone and scroll through my emails and look at deadlines, thinking I was getting ready for the day ahead but was actually making me hy
Choose Your Hard
Kat talks about the concept of choosing your hard. She explains why choosing what feels like the easier option at the time can actually be making your life harder and the idea that doing hard things creates an easy life.
KEY TAKEAWAYS
Kat would spend every morning snoozing her alarm, feeling stressed by immediately checking her phone and needing caffeine to get started. This was a hard way to s
My Body Sent Me an Email, But I Never Opened It
Today, Kat speaks with the Head of People at Bosch Digital, Marina Takács for an honest conversation about perfectionism and the pressure that comes from always being the “the strong one”. Marina shares how she burnt out despite being there to stop others from doing exactly that and how she recovered and came back even stronger.
Whether you’re leading a team, managing a demanding role, or simply
Beyond the Field: Burnout, Meal Prep & Mental Health on the Farm
Kat speaks with Ben from Thrive in Farming during the middle of
harvest season for a conversation about mental health in agriculture and the
power of small habits. Ben opens up about his two corporate burnouts and how neglecting basic self care nearly broke him. From his daily dog walks to calling out "time excuse bullshit," Ben shares why intentional living saved his sanity. With agriculture havi
Rewriting the Rules: Building a Life Beyond Societal Expectations
Kat speaks with Rick Lorenzo, who challenges the traditional work week with his day one to seven philosophy. Rick shares how he broke free from the 9 to 5 life and started his own business. Their conversation explores societal expectations, from career choices to family planning and the importance of authenticity and kindness. Anyone listening to this episode, be mindful of your conditioning and y
From Rock Bottom to Peak Performance: Demi Broughton’s Journey
On this episode, Kat is joined by Demi Broughton, a key member of the team behind the High Performance Podcast. As the Corporate Events Manager she shares her top strategy for enhancing both personal and professional performance.
KEY TAKEAWAYS
It’s very easy to criticise other – as a society we’re very good at it – and lay blame on others. There aren’t enough people celebrating those small, uns
Building Balance: Mental Health in Construction with Stuart Townsend
On this episode Kat is joined by Stuart Townsend, a passionate mental health advocate in the construction industry and Operations Director at Taylor Woodrow. In this episode Stuart talks about the challenges of switching off, the dangers of not being able to, and the one habit that he uses to decompress and be fully present with his family.
KEY TAKEAWAYS
The construction industry is a demanding
Kindness: The Currency of Life and Business
Kat speaks with Chuks Uwaechia, the visionary founder of Kent Housing and a passionate philanthropist who is a hands-on supporter of Gillingham Street Angels. A charity that works to ensure that the people of Medway have access to good food, clothes and education. He and Kat discuss how positive lifestyle habits, being empathetic and kind is a powerful combination that attracts the people you need
What’s Stopping You Isn’t Real, with Chris James
In this episode, Kat speaks to Chris James, who reveals the lies we tell ourselves that keep us stuck and shares his powerful SCALE framework for growth. Chris shares his thoughts on optimism, relationships, and why most productivity apps are just expensive procrastination tools. Kat and Chris will challenge everything you think you know about success, time management and what it takes to build a
Should You Try Journalling? Why Writing Down Your Thoughts is Powerful!
In this solo episode, Kat talks about journalling and why writing down your thoughts and feelings can be powerful. This is something that previously Kat didn’t give much merit to, which can often be the case with popular wellbeing ‘tropes’, but by trying these things, we might find they help us. Kat shares the positives she has found by journalling and why you should try it too.
KEY TAKEAWAYS
I
Are schools preparing kids for real life?
In this powerful episode, Kat is joined by entrepreneur Rasha Shammout to explore the skills schools often overlook — like emotional resilience, daily habits, and independence. Together, they dive into the habits that matter most at home and in life, from screen-free family meals to teaching children how to manage change with confidence.
Rasha shares her journey from the corporate world to the cl
Snoozing: The Hidden Habit That’s Holding You Back
In this solo episode, Kat tackles one of the main habits that contributed to her losing everything in 2016 and how she’s managed to conquer it: the snooze button.
If you’re someone who hits snooze on repeat, feeling groggy, guilty, and behind before the day even begins—this episode is for you. Kat shares why snoozing isn’t just a minor morning habit but a mindset killer that impacts your sleep, e
One Life, Live It - Jovan, Recruitment Expert
On this episode Kat is joined by Jovan who shares his journey with habits, what led him to suffer from panic attacks and the number one thing he swears by that has made him better at work and at home.
KEY TAKEAWAYS
Two years ago, I had a moment with my mental health where I got stuck inside my own head. I was new to a role, and I wasn’t getting assessed like I had been, they were small things,
Finding Light in the Dark: Men’s Mental Health with Harry Everett
In this episode, Kat chats with sports commentator Harry Everett about his own mental health journey and the challenges men face in opening up about their struggles. Harry shares some personal stories, tips for getting through the winter blues, and how being real with others can make a huge difference.
KEY TAKEAWAYS
I used to hate this time of year when you’d go to work and come home in the dar
The Power of Mindset with Francesca McClory
On this episode Kat is joined by Francesca McClory, who is killing it in her business in Future Cloud Accounting and who has been on the most incredible life journey, who talks about when you put your mind to something and believe you can do it, you really can.
KEY TAKEAWAYS
So many people stay stuck and don’t dare change something because of the unknown of what will be next. I’ve embraced that
Mission impossible : Farming, family and Finding Balance with Nick
Kat is joined by Nick Grayson, the chair of Future Farmers of Yorkshire, to talk about digital dependency and finding balance. Nick shares his experiences from smartphone addiction and mental health struggles to developing habits that revitalised both his farming business and family life. They discuss how stepping away from screens and prioritising mental wellbeing can dramatically improve product
Strong at Work, Strong at Home: The Habits Behind Katherine’s Success
This episode is with Kat West who works in the events industry. She talks about how she manages to balance high performance living whilst being a present parent. She shares why maintaining good health and wellness practices are essential in creating and maintaining this balance, as well as why intentional habits create success in professional and family life.
KEY TAKEAWAYS
Kat maintains consist
Why Being Always "On" Is Breaking Us — and How to Stop
Kat speaks with David Harkin, CEO of 8 Billion Ideas, about his viral LinkedIn post about his phone detox. David talks about the impact constant digital connectivity was having on his life, including his performance as a CEO and father. He shares how setting boundaries with phone use and creating phone free periods, helped him regain focus and presence and build healthier relationships with his lo
Get A Home For Your Phone
On this episode Kat talks about why your phone being out of your bedroom will be one of the best decisions you’ll ever make.
KEY TAKEAWAYS
When you think about the concept of a mobile phone, the idea is that we have this device that we can take anywhere with us. This also presents huge challenges. Every single time I ask the question “which habits are negatively impacting your energy/performanc
Triplets, Career & Resilience with BBC's, Sonja Liwani-Ansari
Kat speaks with Sonja Liwani-Ansari, mother of triplets and Commercial, Rights and Business Affairs Manager at the BBC. She and Kat discuss juggling motherhood and work. Before joining the BBC, where she found an understanding and supportive environment, she was bullied in the workplace for being a mother. Sonja shares what this situation taught her and how it and other experiences shaped her life
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