Avsnitt
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On this episode Kat talks about breaking a particularly negative habit: Doom scrolling on your phone, especially first thing in the morning and last thing at night.
KEY TAKEAWAYS
It’s become more and more apparent over the years that more and more of us are struggling with our phones and the concept of excessive scrolling, known as ‘doom scrolling’. Going on my phone last thing at night and first thing in the morning was definitely something that contributed to my life explosion in 2016. It was one of my most toxic habits. The definition of doom scrolling is about scrolling negativity through the news, but for a lot of us doom scrolling is that rabbit hole where you spend sometimes hours just looking at and absorbing content in a sort of zombified state. Part of the challenge is that when we move around our homes or workplaces, we’re taking our phones with us. At home, one easy thing you can do is find a home for your phone and leave it there.BEST MOMENTS
“Even now I work really hard to not fall back into the trend of looking at my phone last thing at night and first thing in the morning.”
“Rather than going to bed with your phone and doom scrolling before you go to sleep, put it in the other side of the room or even better in another room and read instead.”
“The more you practice this the more aware you are and you’ll be able to stop yourself from doing it.”
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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On this episode Kat is joined by Lucy Cox, a confidence expert, to talk about the connection between neurodiversity (particularly ADHD) and habits.
KEY TAKEAWAYS
We take on so much information. There are so many ‘shoulds’, I’m writing a book about ‘should’ because it’s this toxic stick that we whack ourselves over the head with We should be better, we should be more active, we should have better habits, etc. It pops up everywhere in our lives, and the more we consume self-help advice, courses, talks, etc, we accumulate more ‘shoulds’ and it becomes so overwhelming we don’t know where to start. I didn’t set out to go into the world of self-confidence, it’s a personal quest. When you hit your 40s it’s one of those things that starts to come to a head, whether that’s feeling like you should be further ahead in your career, the business should be doing better, further ahead in your relationships, etc. It’s not gender or geographically specific You can advise 100 different entrepreneurs on the same task and they’ll all approach it differently. When you examine what sits behind that you start to see that it’s the way people are deciding to keep themselves safe – socially, emotionally, physically, financially – that comes from the things that we’re told, the things we believe to be true about ourselves, about other people, about what an entrepreneur is. We’re born with a certain personality and pull between positive and negative; we’re innately programmed to keep ourselves safe in very different ways. You can look at twins and they ways they self-sabotage, one might be a very active energy – controller, hyper achiever – and one may be a passive energy – victim, people pleaser. But you can see that from the day they’re born.BEST MOMENTS
“Talking without action is pointless.”
“When you give someone the olive branch of being able to design something like a new positive habit for themselves, there’s a different commitment to following through with it.”
“There are so many microaggressions that we come into contact within our lifetimes.”
“ADHD is the disability of social disapproval, the presentation is disorganisation, forgetfulness, chaotic, the inability to follow-through, compulsive, and not socially acceptable and not-visible All you life you have to make excuses to fit in.”
ABOUT THE GUEST
Lucy Cox is an award-winning business and confidence coach with over 14 years of experience in the field of coaching, training, impactful program development, and facilitation.
Lucy is a certified Positive Intelligence Coach and Life Coach who brings a wealth of real-life experience; as a coach, an entrepreneur, and (importantly) as a human being.
No stranger to the ups and downs of leadership, parenthood, relationships and personal growth, Lucy brings a warm, personal, empathetic energy to everything she does, developing strong, honest relationships and creating lasting impacts for all clients.
Website
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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Saknas det avsnitt?
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On this episode Kat is joined by Daniel, a hairdresser and corporate and community fundraiser for Mind in Somerset, to talk about why getting your hair cut is good for your mental health.
KEY TAKEAWAYS
I joined Mind because I wanted to help people. Over a 25-year period as a hairdresser I’ve got really close with a lot of people, we’ve got real strong bonds. It’s not always one way either, if I’ve been struggling over the years I open up. It’s a nice space where people can say how they feel and feel comfortable with that knowing it’s not going to go any further and that they’ve got your support. Sometimes as a hairdresser you have to deal with deep conversations, if you’ve got a client who’s coming in and has lost a loved one or something like that, there’s nowhere to run or hide. It teaches you to have those conversations and really open up, it’s a real journey that you go on together. Statistically, men find it harder to talk and open up. It’s about trying to find those areas where you can reach out to men and in a way where they do feel comfortable. If that is in the role of a barber, that’s fantastic.BEST MOMENTS
“Hairdressers probably have a stronger bond than most counsellors and can probably connect a lot longer.”
“Sometimes taking on deep conversations day-to-day all year long for a long period of time can really affect you if you don’t look after yourself.”
“Hairdressers and barbers are finally getting the credit they deserve for the role they play in society, and that’s mainly around mental health.”
“If I can help anyone in any way I will, it’s a really good feeling. Being able to help somebody will always outweigh money, which doesn’t fuel me at all.”ABOUT THE GUEST
Daniel James, a passionate corporate and community fundraiser for Mind In Somerset, working to support mental health initiatives and promote well-being in our community. With a background in hairdressing, I combine my love for creativity and self-care in my role as a hairdresser, enhancing my clients’ confidence and helping them look and feel their best.
In addition to my work in fundraising and hairdressing, I am the proud owner of MR. SE, a hair and beard products range that I’ve developed to celebrate and support grooming for everyone. My products are designed with care, reflecting my commitment to quality and the importance of self-expression.I am deeply committed to helping people and believe in the power of meaningful conversations to transform lives. Whether I’m discussing mental health, grooming tips, or simply sharing stories with friends and clients, I find joy in connecting with others and making a positive impact.
The Walk For Wellbeing Just Giving page
The Mindful Moment Self Care boxes
Mind In Somerset Instagram
MR. SE Haircare InstagramMR. SE Haircare Website
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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Instagram
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On this episode Kat is joined by Richard McCann, international keynote speaker, to talk about his inspiring story of overcoming adversity and how he is using his experience to positively influence others.
KEY TAKEAWAYS
It doesn’t matter what role the audience I’m speaking to has in life, what car they drive, we’re all human beings and we’ve all been through some challenges and experiences. That’s the way I get over any nerves, I know they’ve been through some stuff and they’ll get something from what I have to share. You can only join the dots in the future, not at the time, but all those incidental things are absolutely vital in taking you down a certain path. My sister stabbed her boyfriend and it was that that made me think about starting to write my book which then led to my first speaking engagement which led to me travelling round the world as a motivational speaker. When I was 5 my mum went out drinking and didn’t come home, me and my sister were sitting at the bus stop waiting for her at 5:30am, it’s heartbreaking to think about. But, she didn’t come home because she’d met Peter Sutcliffe, a serial killer who went on to murder 13 women in the UK after my mother. That’s when my story changed in ways I didn’t know were possible and what equips me to speak about resilience. When I was in the army in West Germany, a magazine was published about mum’s killer and I had a nervous breakdown. I was discharged from the army, started taking drugs and ended up in prison. After getting out, me and my sister entered into a suicide pact, but I ended up saving her and that incident was the turning point because I decided that life was worth living and I began rebuilding my life.BEST MOMENTS
“They say you can’t please everybody, but I’d like to please as many people as possible.”
“I was told my story wasn’t ‘conference material’, but I’ve spoken over 3,000 times. We’ve got to be careful who we listen to.”
“Before he was arrested, I thought my mum’s killer was going to kill me, especially because he also killed one of our babysitters. I had a very challenging childhood, but it wasn’t all bad.”
“When I share my story I talk about the importance of two words: ‘I can’ which, coincidentally, are in my name. Don’t just believe it, do it.”ABOUT THE GUEST
On a cold and misty morning in October 1975, Richard McCann woke to discover his mother was missing. He was just five years old. She was the first victim of the notorious serial killer, Peter Sutcliffe.
Having lost his mother to one of Britain’s most notorious serial killers, Richard was raised in poverty by his often drunk and violent father on a tough council estate in Leeds, England, and was on the at-risk register before he could even walk and talk. What followed was foster parents and time in a care home, and he left school with no qualifications, stumbling from one mistake to the other until he eventually found himself with no prospects after a spell in prison. The same prison as his mother’s killer! When he was released, he had few prospects and entered into a suicide pact with one of his sisters. He had reached his rock bottom.
By learning to accept full responsibility for his life, embracing his authentic self and adopting an iCan attitude, he went from no-hoper to Sunday Times Bestselling Author and internationally renowned award-winning motivational speaker. His first book, ‘Just a Boy’, sold almost half a million copies in the UK alone and has been translated into more than 10 different languages. Other books followed along with a speaking career that has seen him deliver over 3000 keynotes across the globe.
Learning to think positively is a skill that every young person will find invaluable throughout their life. Richard’s story demonstrates what can be achieved with a Growth Mindset and his presentations and interactive workshops will help your students, staff and parents discover their true potential.
Today, Richard has delivered over 3000 presentations around the world, inspiring audiences with his story of overcoming adversity, and sharing his powerful iCan approach. In 2009 he founded the iCanSpeak Academy, training individuals and teams to enhance their presentation skills and communicate their message authentically and with confidence, so they achieve more effective results.Website
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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On this episode Kat is joined by Paul Evans, CEO of Carlisle Support Services, who shares his fascinating story of how he went from a working-class lad in Sheffield, starting out as a security officer opening and closing doors to leading a 5,000-person organisation. And why he’s a better CEO than he used to be.
KEY TAKEAWAYS
The world is a challenging place and it’s become more challenging over the last few years. Therefore, caring for people working in many kinds of environments is the biggest thing that me and my team must make sure of, from a wellbeing perspective. As the senior team, we have to make sure we’ve set the business up correctly to look after people, both from a health and safety perspective but equally from a wellbeing and mental health perspective, which has become more important over the last few years. As we’ve gone from 1,600 employees – that we call our family members – to 5,000, one of the biggest things has been making sure everybody cares for everybody. From the CEO downwards I’ve wanted to get a philosophy that runs through the business around looking after people. One of the measures in place is that anyone can ring/email the CEO to create a family feel, like ringing your parents or grandparents to talk about things. Now we’re bigger I can’t be everywhere, I have to protect my own mental health as well. As a leader it isn’t possible for me to visit and speak personally to all of our 5,000+ family members. We’ve done a lot around organisational structures with roles and hierarchies to make sure that managers can get on and manage and the strategic element can still be strategic. The aspect of driving your business can cross over into your personal life. Make sure you check in with yourself and your family to make sure of what you’re doing it for, what’s the purpose of it in terms of heading in the right way, are you on track, are you taking time out.BEST MOMENTS
“I was brought up with the philosophy of you get out of life what you put into it.”
“You learn so much more as a CEO being on the ground than you do in a boardroom.”
“We’re all getting older; you’ve got to look after yourself. You only get one mind and one body; you don’t get a second chance.”
“There are sacrifices I’ve made for being successful but, equally, they’ve had some real impact outside of work on me as a person.”
ABOUT THE GUEST
Paul Evans is CEO of Carlisle Support Services, has overseen the transformation of the business. With a career spanning the last two decades in the facilities management sector, and having worked his way up from the front-line, he is passionate about making sure the business strategy remains aligned to its employee-led and customer-centric values.
In addition, Paul is also the Vice Chair of the United Kingdom Crowd Management Association (UKCMA) and was previously Co-Chair of the Living Wage Foundation Recognised Service Provider’s Leadership Group, and an Executive Officer of the National Association of Healthcare Security (NAHS) from 2020-23.
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ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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, but in my head, I’d been quite successful at everything that I’d done, so when I started hitting barriers it was alien to me. I starting having panic attacks and got to a point where I needed to take time off. It’s really important not to hold yourself to too many rigid rules because things change and adapt and we need to change and adapt with them, and if you don’t that’s where you can get problems. In 2018 I weighed 22 stone, I was coaching football with my kids and work was fine but I was starting to develop health issues – underactive thyroid, diabetes, liver disease and sleep apnoea – I thought “this isn’t me”, I’m quite a sporty person but I’d lost balance in my life. That was a switching point where I needed to get my head in the game again. Guys on the ground doing the work in the construction industry are more likely to eat anything on their lunch because they’re burning the calories, and I can understand that. People who work behind the desk need to think about what they’re eating more and take time to plan the preparation of their food. That said, there are more coffee shops and gyms and fewer pubs now and the attitude to health and exercise is much better in youngsters that it was for us growing up, they’re clearly paying attention to it.BEST MOMENTS
“For a number of years, mental health wasn’t a term I’d heard in the construction industry, it wasn’t talked about at all until the last 10 years, and it’s great that it has.”
“You can only control the controllables.”
“We all know how to control habits but, until you’re bothered enough and care enough for yourself, you don’t try to control it.”
“I want to be there for my kids when they’re older and not balloon, get less health, have problems and have a heart attack.”ABOUT THE GUEST
Jovan Marcetic, Regional Director at PSR Solutions, has worked in recruitment since 2000 and his passion has always been people. Specialising in the recruitment of freelance professionals within the Construction Industry he has built many long-term business relationships as well as amassing a large candidate base.
"I am extremely passionate about the work I do; I enjoy the pressure it brings, and I love the Construction Industry and the people working in it. I am keen to pass on my knowledge whilst also continuing to expand my own experiences with additional learning through reading and listening to a variety of related podcasts and audiobooks. Helping to make a positive difference in people's lives is a fundamental driver for me."
LinkedInABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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 their family members they just pop in. In the UK, people live more insular lives and it’s easy to get trapped in your own world. I even find myself being much less sociable in the UK than I am in Italy. In Milan all my colleagues would take lunch together as well as taking 2-3 coffee breaks during the day. It was a cultural shock when working in the UK and I was offered a coffee and someone just went to the coffee machine and brought it back to my desk and left it there. Or everyone had lunch at their desks rather than going out and making an effort to invite me for a beer after work. Work is completely separate from their private lives, which sometimes is good, but you can easily feel more alone. During covid, I started doing a lot more work myself as I had got some bad habits with regards to separating work and private live, I was always available and working almost 24/7. I was also locked into social media because I couldn’t go back to Italy as often as I wanted. After a while I realised that I needed to set barriers and develop better habits to support myself and my family. I turned things around by spending more time with my family, doing more active listening, having more positive habits with my phone like putting it in a box when I get home from work and not looking at it until later in the morning. Me and my wife make time in the morning to have coffee or tea together before the kids wake up and in the evening we don’t just put the TV on, we put music on and have conversations. I read a lot more than I have in the past and all this fills up my energy tank and I’m actually doing more now than I was before.BEST MOMENTS
“People need to be more spontaneous, let people in, pick up the phone and call people rather than just looking at what they’re doing on social media.”
“Personal space is a really strong barrier in the UK than in other countries. I’ve worked all over the world; in Chile you become part of your colleagues’ families very quickly, the parents of my friends insisted I call then uncle and aunty.”
“A habit is something you do without realising that you’re doing it, making time for my friends, family, my daughter’s friends is something that I do without thinking about.”
“Making yourself indispensable at work often isn’t the right thing for you and for your family, the last 2.5 years has been a rollercoaster journey, but I’m definitely happier now.”
ABOUT THE GUEST
Max Fortis is sales director at Clarendon Speciality Fasteners where he helps clients to identify the best solutions for their fastening needs and to ensure that engineers chose cost-effective solutions.
LinkedIn
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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 hyper-stressed. 3. Have some kind of caffeine (coffee/energy drink) to start the day. My morning routine wasn’t getting me mentally and physically prepared for the day ahead. When I shifted, after my breakdown, into changing up how I went about my mornings, everything changed. I swapped this really unhealthy morning routine that was damaging my performance/mental health/wellbeing/long-term relationship/career prospects/everything, for small habits (starting with reading) that really powered me up. Reading a few pages or consuming something positive for my brain (podcast/motivational video), because the brain is wired to think negatively in the morning, because when you start feeding your brain positivity you start feeling better, having more energy, thinking positive thoughts. When you write your thoughts down (journalling) they start to lose power and you start to regain power over them.BEST MOMENTS
“Snoozing your alarm is one of the most toxic habits you can ever have.”
“Checking my phone first thing in the morning was quietly, over a long period of time, sending me on a path to destruction.”
“Habits don’t just change your day, they change your week, your month, your year, they change your entire life.”
“Feed your brain positive food.”
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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, I don’t want to stand still and be unhappy. My first marriage ended because I sensed something wasn’t right just weeks before the wedding. He admitted he was unsure he wanted to go through with it, if someone’s unsure about something weeks before you shouldn’t go through with it just to save face. It’s uncomfortable starting again, I was humiliated but I’m so much happier now. I do little challenges with myself which is how I got into fitness training while running a business, because so many people told me I wouldn’t have time to do it. Training has helped me run a better business, even if it comes across as selfish, I’d rather make time to do the things that make me happy, otherwise what’s the point? The stronger you get and the more you achieve through doing an activity, the more you look after your body, it makes you more confident about yourself and your abilities in your friendships and relationships. Unless I’m injured, I’m always doing something. You have to have a balance on LinkedIn. To me it’s simple: You either share your solutions to people’s problems, share some motivation, but the more you help others the better, you won’t necessarily get something back – you shouldn’t do it for that – but just watch what happens.BEST MOMENTS
“In order to do certain things in life you’ve got to get uncomfortable.”
“Fitness is absolutely key in life.”
“Comparison is good, to a point, for inspiration. But, if you’re spending too long looking into other people’s lives and feeling unhappy in your own, that’s where you’ve got to think ‘what am I doing?’”
“I became an accountant because I realised that everybody needs an accountant and I love businesses.”
ABOUT THE GUEST
Francesca McClory is the managing director of Future Cloud Accounting and co-founder of Quirq – a personal branding agency. Whilst working as an accountant with various businesses including retail, construction, cafes, bars, restaurants and farms, Francesca discovered a passion for helping businesses find solutions to help them grow. She also loves how using cloud technology to its full potential then enables businesses to make better decisions.
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Website
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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/performance at work and home?” the answer is always related to the phone. It’s becoming a huge issue. The 2023 Mental State of the World Report talks about one of the 3 main contributing factors to our mental health is our smartphones. In particular, the age at which young people are getting access to smartphones. It’s become such an incredible tool for being able to stay in contact with the people we love and share memories, but there’s a dark side too. My excessive phone habits were a huge contributing factor to nearly having a heart attack in 2016. The challenge with having mobile phones in our bedrooms is that we’re tempted to look at them which affects your mental wellbeing. The more people take action to create a home for their phones the better you sleep, the better your relationships are, the better your health is, the better your performance is at work and home.BEST MOMENTS
“80% of people check their mobile phones within 15 minutes of opening their eyes.”
“How do you use your mobile phone? What kind of relationship do you have with them?
“We used to have other alarms before we had smartphones.”
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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 balance may be working from home one day a week, and most schools can’t offer that. That means workloads can seem even more as you must be on site every day. How schools achieve that will really help members of staff with their wellbeing. We’re starting to work with school to see if they can think more strategically and out of the box with regards to this and aid recruitment and retention. Being a female in a leader position with 2 small children, I’ve always worked full-time and have never thought about being part-time because I wonder if I could still be that leader of the division. We need to embrace flexibility in terms of leadership models and look at co-leadership models. That’s something I’d like to see so much more in the education sector. One of my negative habits was I constantly felt guilt that I wasn’t spending enough time with my children. I’d work every hour I could and any spare hour I had I’d put into my children. The reason I say it’s a negative is that I didn’t take any time for myself to look after myself, I wouldn’t eat properly and would snack, and I’d reward us with food and treats, which is lovely but wasn’t doing my or my children’s health any favours. I’ve lost 7 stone in the last 2.5 years after a few health scares and have started looking after myself by having a healthier lifestyle. What’s been lovely for me to realise is that my children enjoy coming running or training with me.BEST MOMENTS
“All too often I hear that people don’t want to ask, they’re too frightened to ask for flexibility. If we can give them the confidence to do that and organisations embrace co-working, how fabulous would that be?”
“Putting music on and turning it up really makes you come alive and feel special.”
“like to get up earlier than everyone else in house with a cup of coffee and reflect, no devices.”
“If I’m feeling sad or anxious about something I go for a run and somehow, getting out into the fresh air calms me and puts me into a positive frame of mind. I’s my number one positive habit.”
ABOUT THE GUEST
Lirette Mill has more than ten years of HR expertise in the educational sector. She holds a post-graduate degree in Legal Practice in addition to her undergraduate law degree and CIPD certification. Lirette began her legal career in 2003 while employed by a sizable private law firm in Kent. In 2010, she relocated to HR Connect. Lirette has a track record of successfully resolving disputes and is very competent at handling employee grievances. She works well with all types of stakeholders and has good communication skills to ensure that Kent Teach and HR Connect Advisory's services are delivered successfully.
The Safer Recruitment Consortium has certified Lirette as a Safer Recruitment trainer. She presently serves as a governor at an infant school that is controlled by the Church of England. She serves as the Policy Committee Chair and Co-Chair of the Quality of Education Committee as part of her governor duties.
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ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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Instagram
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On this episode Kat is joined by Sally Pomphrey, Partnership Delivery Director at Global, the UK and Europe’s largest radio and outdoor company and a working mother of three who shares the single habit that boosts her performance at work whilst also making her a better parent.
KEY TAKEAWAYS
We put too much pressure on ourselves in this country. The media exposes people to things in the wrong way, and that puts pressure on people. We don’t self-promote people in the media very well in our country and that has an impact on people and in turn on their mental health. In Western society in general there’s so much going on, we’ve become an ‘upgrade society’ where every wants a better phone, car, partners, and that means we’re not satisfied with the little things. There’s huge pressure to do a good job at work and being a good parent while keeping up a home and catching up with friends. Since the pandemic there’s more flexible working which should have made it slightly easier for people to juggle these pressures, but I’m not sure it has. When I was a working mum I worked 4 day and (mostly men) used to say that was part-time, well it wasn’t, no one gave you any less work and I often worked on my day off. A negative habit I had with the kids was being on my phone and not switching off because my emails were on my phone. They’d tell me off for not listening. Now they have my time, I put my phone down and focus on them. Be present with people, whatever you’re doing and whoever they are. Because there’s always so much to do you do all the ‘jobs’. I recent discovered I have no down time, I run to relax, but that isn’t relaxing for my body. Plus, I then think about all the other things that need to be done that aren’t the ‘jobs’, like sorting out the holiday. We’re all too busy and always switched on. Take time to sit on the sofa, laying in bed, or taking deep breaths in the morning or when you go to bed.BEST MOMENTS
“Good habits help with everyone’s mental health.”
“No one tells you that when you have a child you’re going to spend the next 14 years worrying about World Book Day!”
“Time management is just as needed at home as it is in the office.”
“Things can be left until the next day, it doesn’t matter if the dishes aren’t done after dinner, you can’t do it all and it’s not always going to be perfect.”
ABOUT THE GUEST
Sally Pomphrey in Partnership Delivery Director at Global, the UK and Europe’s largest radio and outdoor company.
LinkedIn
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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In this episode, Kat Thorne discusses the importance of reframing our perspective on 'exercise' as movement. She shares personal experiences and insights on how shifting our mindset from traditional views of exercise can lead to positive habit changes. Kat emphasises the power of committing to just 10 minutes of movement daily, highlighting the significant impact it can have on energy, mood, and overall wellbeing. Through anecdotes and practical advice, she encourages listeners to prioritise movement in their daily routines, focusing on enjoyment and consistency rather than duration or intensity.
KEY TAKEAWAYS
Exercise comes up in almost every single keynote or talk to a team that I do, the connotations attached to it, why we fight it so much and what we can do to change the way we view it. I think a lot of us have self-limiting beliefs that it has to be done a certain way that prevent us from the ultimate goal, which should be to move our bodies regularly. Growing up I had so many negative experiences with exercise and so have many others. I made a massive shift a few years ago when I stopped thinking of exercise as a focus on my physical body. I can guarantee you’ve said “I don’t have time for…” in the last 24 hours. How much time do you need for the exercise you ideally want to incorporate into your life? 30, 40, 60, 90 minutes? Where did you get the idea that exercise has to be an hour in the gym or a 30-minute run? My number one habit is movement. I commit to moving my body every single day for a minimum of 10 minutes. When I first started moving my body and exercising regularly I realised that I didn’t enjoy going to the gym, I had a lot of fears around it, I thought it was difficult, I didn’t know what I was doing so I felt uncomfortable, I didn’t have a lot of time to spare, so I didn’t do anything. 10 minutes is better than 0 minutes.BEST MOMENTS
“I’d replace the word ‘Exercise’ in the dictionary with ‘movement’.”
“Which habits positively affect your performance, how you feel? Exercise is (almost every time) one of the top answers.”
“Organisations are doing more than they’ve ever done before to help people with their mental health and wellbeing.”
“We know moving our bodies and exercise is good for us, but we fight it. We fight it because we think it has to be a certain way, but it doesn’t.”
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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, tiring, rewarding one and it’s difficult to leave things at work, which I think are big contributors to the mental health of everybody. In some industries you finish your shift and you’re home, in our industry things play on your mind, there are certain things you can’t leave because tasks can last week and even months before they’re finished as well as the responsibility for the wellbeing of everyone you manage as well. We’ve been in a mental health pandemic for a lot longer than people realise. It’s difficult subject, and construction traditionally being a male-led industry meant people were told to be more broad shouldered and get on with it. This made it difficult for people to open up. We’ve looked at that as a business and have health and wellbeing champions in our divisions who go through training, but it takes a specialist to work with people who are struggling, our training allows people to signpost because we’re not fully medically trained. The pressures that come with delivery, timescales, locations, juggling all those balls at the same time, as well as trying to look out for a team, deliver quality, right first time, hit targets set internally, meet the clients’ targets externally, they’re all massive catalysts. And you’ve got to be as professional as you can be every day. You can’t help but take it home. ‘Fire-gazing’ goes right back to the Stone Age, I tell my people about it, it’s based around hunting: Man goes hunting, man brings food home, lady cooks food, man stares at fire. There’s an element of fire-gazing that I think everybody in this industry needs, whether you’re a man or a woman. You need to try and switch off in the evening. I now turn my phone off whenever I’m not at work or need to be contacted, that’s been a real benefit to me.BEST MOMENTS
“Two people die by suicide every year in this industry and 91% of people feel overwhelmed.”
“I’m finding myself asking ‘are you OK?’ It’s OK to ask for help. It gives them confidence in me as a manager to give them the support that they need.”
“But there’s still that stigma and I don’t know how we break it.”
“I like to cook, it helps me de-stress.”
ABOUT THE GUEST
Stuart Townsend is an experienced Contracts Manager with a demonstrated history of working in the construction industry. Skilled in Subcontracting, Construction, Value Engineering, Cost Management, and Highways. Strong operations professional.
LinkedIn
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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We are facing the greatest global pandemic of all time. Burnout, anxiety, stress is at an all-time high. People are the greatest asset of an organisation. The better people look after themselves, the better they perform in all areas of life - both at work and home.
Every single tiny choice we make during the day is shaping our lives, directly impacting how we feel and experience life. After getting the biggest wakeup call of losing everything in my life in 2016 I had no choice but to face my habits and make a change. The changes at first seemed so insignificant that I didn't believe they would make a difference. BUT they did.
The Positive Habits Podcast is for people who want to live a better life, with higher energy levels, less stress, better relationships and ultimately to supercharge their performance in all areas of life.
I'm on a mission to help people improve their wellbeing with one small habit change.
KEY TAKEAWAYS
In the recently published Mental State of the World 2023 Report where 71 countries were surveyed, the UK came second lowest which reinforces the knowledge that we already have that a lot of people are struggling with their mental health and their wellbeing. It’s such an exciting time we’re living in where there’s so many opportunities and so much information out there to do business, learn, grow, improve ourselves. Yet, people are more stress, overwhelmed and exhausted that ever before. There’s a huge gap between talking about mental health, wellbeing, resilience, how we feel – which is a brilliant development, especially in industries where historically it’s been ignored – and doing something about it. Looking at the report it’s clear that there are a number of areas, for organisations and us individually, where we could make some small changes that would have a huge ripple affect on us professionally and personally.BEST MOMENTS
“One of the challenges we’re facing is we’re living in a ‘always on’ world.”
“Advice has got to be practical, it’s why each guest on the podcast shares the one habit that’s made a difference to them and why.”
“The top three reasons for bad mental health and wellbeing are: The smartphone, increased consumption of ultra-processed foods, and the lack of family bonds.”
“It’s really hard sometimes to make healthy decisions when it comes to food.”
Mental State of the World Report 2023
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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, unseen things that people are doing that are really good. Monday Club is something that I hope breaks through the mould of what you see on LinkedIn on a Monday and highlighting people I’ve enjoyed working with or are going unsung. A negative habit that has affected both my private and professional life is: First thing in the morning, before I’ve said hello to anyone, I’ve reached for my phone and read emails. We’re not being paid or expected to do that, so why are we doing it? It created a sense in me of never switching off. I now don’t touch my emails until I’ve had my morning cup of tea. I would never go to bed not knowing what tomorrow looks like. Of course, anything can happen at any time that I’m not in control of, but it sets me up so that when I wake up in the morning, I’m only revisiting what’s already been put in place for me. It takes the weight off. How I was able to break negative habits and bring in positive ones was I just reached breaking point with them. I don’t advise people to reach rock bottom before they change, but I didn’t want to live that way anymore; constantly being tired, developing physical and mental problems due to fatigue and blowing off social engagements because I didn’t have anything left in the tank.BEST MOMENTS
“We have a very flat hierarchy: Everyone is a manager in some sense of the word (running their own departments, owns what they do, has autonomy and power).” “Machines need to be switched off to recharge. So do we.” “Don’t have you phone ion your room but have a physical notepad and pen in case your brain is racing so you can write down in order what your day is going to look like.” “What would you want people to say about you at your eulogy? I’ll be damned if what they read out at mine wasn’t conducive with the life I want for myself knowing I had full control over achieving that.”ABOUT THE GUEST
Demi Broughton is an award winning Corporate Events Manager at The High Performance Podcast, she’s responsible for planning, organising, and executing engaging and impactful events for listeners, guests, and sponsors. Demi leverages her expertise and skills to create memorable experiences that showcase your mission, values, and goals. Being well experienced in the industry, working with various clients and partners, from small businesses to global corporations. Demi is passionate about delivering high-quality events that inspire, educate, and entertain the podcast’s audience, and that reflect its field of expertise: high performance in business, sports, and life.
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ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sectors. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in her becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high-impact programmes to organisations across the globe.
LinkedIn
Instagram
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On this episode, Kat is joined by Brett Callaghan, MD – South at Rubix, one of the largest suppliers of industrial products and services. Despite Rubrix’s strong people-first culture, Brett delves into the true responsibility for well-being and mental health. He also shares the one positive habit that has had the most incredible ripple effect on his marriage, relationship with his kids, as well as his work performance.
KEY TAKEAWAYS
Well-being and mental health awareness has come to the top of the agenda more and it’s something we need to get much better at. Since covid. People realised quite quickly how fragile we are – and the world is – and everybody took the opportunity to look inward a bit more. Our business has taken a lot of learnings from that situation, and there are a lot better working practices and more consideration of people’s mental health now too. The biggest negative impact in my life that I’ve only recognised recently, is my lack of appreciation of how sleep impacted my life. I’d stay up late to get a couple of hours of chillout time to scroll on my phone or watch TV rather than spending time with my family. I now don’t allow my mobile phone to send me notifications now and I’ll choose when I want to go to my phone. At 10 o'clock I settle down to go to sleep, going to sleep properly helps me with brain fog which I sometimes get and I notice I’m not myself now if I do stay up late for a couple of nights in a row. As you get more senior in an organisation you feel like you need to be seen and have the mentality that whatever needs to be done I’m going to deliver and you can certainly de-prioritise some of this stuff. I’ve certainly been a victim of that myself, it’s subconscious, you just go that way and a couple of bits will fall off as you go and it’ll continue to drift if you don’t stay on top of it.BEST MOMENTS
“There seems to be two types of person: those who are willing to embrace positive change and accept help and those who feel they’ve already got a handle on it and aren’t willing to show that vulnerability.” “The people closest to you have the ability to influence you, even if you don’t take it so well in the first instance.” “It’s said that a habit sticks after 21 days, but in business it needs to be 12 months.” “We’ve seen our business in particular, but the world as well, improve so quickly in these areas, but there’s such a way to go.”ABOUT THE GUEST
Brett Callaghan is as experienced Operational and Commercial leader with a demonstrated history of working in the mechanical and industrial engineering industry. Skilled in Branch Operation, Negotiation, Business Relationship Management, Operations Management, and Sales. Strong sales professional striving to go the extra mile every day.
LinkedIn
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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 create a business where I do self-delivery bringing people from different trades together to deliver 85% of on-site work. The construction industry is massively male dominated. My top tier management is 75% women. I think we have a different perspective on things, we look at things differently. I’m a strong and positive person. Getting divorced is a process that takes years, and it really knocks it out of you. I learned a lot from that divorce, but I wasn’t prepared for the emotional rollercoaster. It also had negative impacts on my family and everybody being disappointed, but it really knocked me emotionally. You always think the grass is greener, but when you realise that this person is your true love and soul mate and the person you want to spend your life with, nobody else out there ticks the boxes. Sometimes you have to go through all that to realise that what you had was so brilliant and why the hell did we break up? Everything comes with age, and you can look back and learn from the mistakes. I’m happy that I went through it and it will never happen again.BEST MOMENTS
“I do what I love every day, I do it will, and I like to make sure we all have great fun on the journey.”
“We do building and construction with a feminine flair.”
“We were doing to many things apart and not enough things together. Those that play together stay together.”
“The piece of paper and the vows aren’t the glue for us, we know we’re meant to be together; we know we love each other dearly; we’ll do anything for each other.”ABOUT THE GUEST
Sonia Murton is the Founder and Managing Director of Westbury FM, a specialist provider of property maintenance services to clients and facilities providers across central London and the home counties.
Following a successful career as an Account Manager, Sonia established Westbury to disrupt the FM industry. Her vision was to create an organisation to deliver ‘much more than maintenance’. Today Westbury self-deliver hard, soft and specialist FM services to customers across a diverse range of sectors. Adopting a service-led, technology-enabled approach, Westbury care for the unique needs of each customer and their buildings 24/7.
Sonia’s success has been recognised through the award of The Independent’s E2E Top 100 Female Entrepreneurs and Top 100 Influential Women in Construction.
LinkedIn
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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 often we sacrifice our own needs, spending disproportionate amounts of time on tasks that drain us and focusing on others' needs over our own.
The conversation also touches on the significance of investing in oneself, whether it’s through gaining new knowledge, developing skills, or exploring fresh ideas. Our host shares personal insights on how dedicating resources to self-improvement has fostered personal growth in various aspects of life. By consistently allocating time and money towards personal development, whether for the mind, body, or professional life, one can achieve remarkable growth and wellbeing.
KEY TAKEAWAYS
I feel like we talk about looking after ourselves, wellbeing, mental health more than ever before yet people are more stressed, overwhelmed and exhausted. That’s because there’s a big gap between talking about it and taking action. We spend too little time on the things that give us energy and we enjoy, quality time with the people we love. We spend an imbalanced amount of time on things that don’t matter, things that steal our time and energy, and prioritising other people’s needs over our own. I’ve learned over the years that investing in myself in terms gaining new skills, ideas, and knowledge that helps me to grow in different areas is SO important. You can grow so much as an individual when you invest in yourself. A lot of what I spend my money on each month is investing in myself, whether that’s my brain, body or business.BEST MOMENTS
“I don’t think we view looking after ourselves as an investment in our mental and physical health, but that’s the narrative that needs to change.”
“You can be the best version of yourself when you invest in it, in your body and your brain, for a few minutes, regularly.”
“The first step in wanting to make a change is starting to notice something that you weren’t aware of.”ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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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 unique, none of the 8 billion people in the world have has the same genetics, upbringing, education, brilliant/terrible things that have happened to them, how they got to the other side. It’s always fascinated me. As much as football has always been my career, I’m not a technical obsessive, the thing for me is how it must feel to have 70,000 people tell you you’ve made the wrong decision. It gives you an appreciation of life as well. I’ve been self-employed my entire life and I’ve always been big-picture-orientated, if there are sacrifices to be made in the short term, I’ll do them because I don’t want to have the gnawing feeling in the long term that I didn’t do the big picture option. It’s about residual gains: If I want to amess £10,000, it looks really daunting, but if I sacrifice the daily cost of a cup of coffee and put that in a jar then I’ll eventually get there. In one of my coaching engagements with a client, I’ve devised a system of “must know, nice to know, let it go”, so if she’s squeezed for time there are certain items she absolutely has to tell her audience, the next tier would be good and enhancing to do, and then there’s stuff that could fill the story out but can be let go. This can be applied to your daily to-do list. My performance is going to be affected by hunger, anger, loneliness, and tiredness. If you’re any of those things you’re not going to be the best version of yourself. I’m a late-to-bed person, but I do always try to get to sleep before midnight.BEST MOMENTS
“I have a morning routine, but sometimes I have to compromise it. I could make my morning routine last 2 hours because I have a portfolio career which gives me flexibility.”
“Quality lives don’t happen by accident we make them happen.”
“You can apply Kaizen techniques to anything in your life from the mortgage, to exercise, to redecorating.”
“We can’t have everything we want all the time, that’s not how the world works.”ABOUT THE GUEST
Mark Clemmit, known to many as Clem, is a reporter on BBC One's Football Focus and one of the longest established voices on BBC Radio 5 Live. He has also reported for BBC One's topical daily magazine programme, The One Show and is a former Times Columnist.
Website
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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