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The Positive Habits Podcast: Daily Summaries Delivered
by Kat Thorne
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 wake up 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.
Latest Episodes
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- 1 weeks ago37 min
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 corporate life and built a career helping other women accelerate their careers, navigate change and create work that actually works for them.We talk about why so many capable women believe they have a confidence problem, when there is often something much deeper going on - from self-worth and self-advocacy to workplace culture and the environments we're trying to succeed in.We also explore that mid-career moment when you've seemingly done everything "right" - built the career, earned the salary, reached the title but still find yourself asking: Is this it?Sally shares a simple but powerful piece of advice if something in your life or career feels off:Don't suppress it. Get curious.We talk about using journaling to imagine what you actually want your life and work to look and feel like, why investing in yourself can be such a powerful move, and why growth inevitably requires us to get uncomfortable.And, of course, I ask Sally about her number one positive habit.Which I thought would be exercise, but it was something quite different.In this episode we talk about:Why Sally walked away from a 20+ year corporate careerThe barriers still preventing women from progressing at workWhy a "lack of confidence" might not actually be the problemThe importance of investing in yourselfWhy discomfort is part of growthThe mid-career "Is this it?" momentUsing journaling to get curious about what you really wantThe importance of female communities and supportIf something doesn't feel right, don't ignore it.Give yourself 10 minutes with a notebook and ask:What do I want my life to feel like?You don't need to have all the answers. Just give yourself the space to start listening.ABOUT THE GUESTSally Spicer is the Founder of Talent Included and a career and business coach who helps ambitious people navigate pivotal moments in their careers and businesses. Drawing on more than 20 years' experience across recruitment, talent, inclusion and leadership, she helps people step out of delivery mode, recognise the value and potential they already have, and make more intentional decisions about what comes next.https://www.linkedin.com/in/sallyspicer/About Kat, Human Performance ExpertI help organisations build future-ready, high-performing teams equipped with the skills, habits and behaviours to perform in a rapidly changing world.www.katthorne.com
- 3 weeks ago38 min
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 working in the wellness, spa and hospitality industry. But like so many of us, while she was busy looking after, supporting and helping other people, her own health often came further down the list.After going to hospital with pain she initially thought could be appendicitis, doctors discovered a large mass on her ovary. Clair was later diagnosed with stage 3b ovarian cancer and went on to complete 18 rounds of chemotherapy.Rather than focusing only on what she couldn't control, Clair made a conscious decision to focus on what she could.She used breathwork, movement, music, humour and the support of an incredible community around her to help her through treatment - even reframing her chemotherapy sessions as her own "spa therapy treatments."Kat and Clair talk openly about the role mindset played in Clair's personal experience, while recognising that everyone's experience of cancer and serious illness is different.But this conversation goes far beyond cancer.It's about how easy it is to ignore the signals our bodies are giving us. To say I'll deal with it tomorrow. To look after everyone else before ourselves. And to wait until something happens before we finally make our own health a priority.In this episode, Kat and Clair discuss:Why she chose to focus on what she could controlThe role of mindset, breathwork, music and movement during her treatmentHow a 60-person WhatsApp group helped her feel supported throughout her journeyWhy community matters during difficult timesThe danger of constantly putting your own health to one sideWhy people working in wellness can still struggle to prioritise their own wellbeingHow demanding jobs, travel and shift patterns can make healthy habits difficult to maintainLearning to listen to your body before it forces you to stopWe shouldn't have to wait until we lose our health to start valuing it.A gentle note: This episode includes discussion of ovarian cancer, chemotherapy and women's health. Clair is sharing her personal experience rather than medical advice. If you're worried about symptoms or changes in your body, please speak to an appropriate healthcare professional.About GuestClair Davidson is a Global Strategic Business Consultant who helps brands, luxury hospitality, hotel groups, owners, spa and wellness businesses unlock opportunities, accelerate growth and build meaningful partnerships through commercial strategy, business development and genuine human connection.Connect with Clair https://www.linkedin.com/in/clair-davidson-92760313/Macmillian https://www.macmillan.org.uk/cancer-information-and-support/worried-about-cancerAbout Kat, Human Performance ExpertI help organisations build future-ready, high-performing teams equipped with the skills, habits and behaviours to perform in a rapidly changing world.www.katthorne.com
- Aug 10, 20267 min
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 conversation, starting a business, speaking in public or making a big life decision, the lessons are exactly the same.This episode isn't really about cold water.It's about becoming the kind of person who keeps promises to themselves.In this episode you'll discover:Why your brain reacts to cold water in the same way it reacts to many everyday challenges.The difference between discomfort and danger.How cold exposure trains your nervous system to stay calm under pressure.What the latest research says about cold water, stress resilience, mood, focus and recovery.Why confidence is built through evidence, not affirmations.The surprising reason cold water communities create such strong human connection.A simple challenge to help you step outside your comfort zone this week.Key TakeawayCold water isn't the magic.It's simply a practice ground.Every time you deliberately choose discomfort, you prove to yourself that you're capable of more than your brain initially believes. And every promise you keep to yourself becomes another piece of evidence that builds confidence, resilience and trust.
- Jul 30, 20269 min
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 listened to around the world, Kat shares why your biggest obstacle is rarely your ability - it's the stories you tell yourself.If you've ever wanted to start a business, launch a passion project, improve your health, or simply make a positive change, this episode will help you recognise the thoughts that may be keeping you stuck - and show you one simple habit that can help you move forward.In this episode you'll discover:Why your thoughts are often your biggest barrier - not your circumstances.The limiting beliefs that almost stopped Kat from starting her business.How journaling helped separate facts from fear.Why action creates evidence that challenges self-doubt.Why "failure" is often just valuable feedback pointing you in the right direction.A simple question to ask whenever your mind tells you you can't.You are not your thoughts.Your thoughts are often stories. When you learn to notice them instead of believing them, you create space to choose a different response, take action, and build the life you truly want. Small actions create evidence. Evidence builds confidence.
- Jul 15, 202610 min
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 on her own story of life explosion, four years of speaking to thousands of people across more than 20 countries, and simple real-life examples, Kat challenges the belief that self-care is selfish and shares why it is actually the foundation of sustainable performance.In this episode you'll discover:Why so many of us put ourselves lastThe childhood conditioning that shapes our daily habitsThe question Kat asks every audience around the worldWhy your first 10 minutes can shape the next 24 hoursHow one small habit creates a ripple effect at work and at homeWhy your loved ones often get the worst version of youSimple ways to start prioritising yourself todayKey takeaway:When you neglect yourself, everyone pays the price. When you invest in yourself, everyone benefits.You don't need another hour in your day.You just need one small positive habit.If you'd like to learn how one small positive habit can improve performance, resilience and wellbeing for your team, connect with Kat Thorne and learn more about the Positive Habits for Performance programme.www.katthorne.com
- Jun 30, 202633 min
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 journey that challenged everything he believed about health, recovery, performance and life. What followed was a mission to redefine an industry full of compromise by harnessing the power of Mother Nature to help people reconnect with their natural vitality.In this episode, we discuss:Mike's journey from burnout to recoveryWhy modern life is disconnecting us from our natural healthWhy natural vitality is replacing artificial stimulationThe story behind Authentic Brew and its mission to redefine wellnessThe power of small daily rituals for mind, body and soulBuilding a purpose-led business, community and movementKey Takeaways"Sometimes the body forces us to rest when we refuse to listen.""Nature often provides the things we've forgotten we need.""Real vitality isn't created through stimulation. It's achieved by naturally supporting the mind, body and soul as Mother Nature intended.""The small choices we make every day shape the lives we live tomorrow."Connect with Mike & Authentic BrewDiscover the world's first 100% natural functional health drink and join thousands of people building healthier daily rituals for mind, body and soul.Subscribe today to make Authentic Brew part of your daily wellbeing routine and reconnect with your natural vitality. 10% off for all podcast listeners using KAT10 at checkout: Shop with KAT10www.authenticbrew.com
- Jun 23, 202635 min
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 everyday life, how it shaped his confidence and decisions, and the life-changing moment that helped him stop hiding and start embracing who he really is.Together, they explore the power of small habits, authenticity, courage, and why sometimes one brave decision can change the direction of your life.In this episode:Growing up with a stammerThe hidden cost of self-doubtLearning to stop hiding and be yourselfWhy communication is really about connectionThe power of small daily habitsMatthew starts every day with breathing practice and a short walk or run, helping him feel more alive, focused and ready for the day ahead.One small habit. One brave decision. One life-changing conversation. ABOUT THE GUEST Matthew works for Armstrong Watson, a firm of chartered accountants. He also volunteers for a program that helps people who stutter haven’t been through the same program 30 years ago and now gets to travel worldwide helping other people who stutter turning them into confident public speakers. He continues to support them after the course and they support him - all part of breaking that sense of isolation you have as a person who stammers.@matthewrichardsonmfc
- Jun 9, 202645 min
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 around emotional silence, using alcohol as a way to belong, and the moment he realised something had to change.This episode explores why so many men are struggling in silence, and how community, sea dipping, therapy, mentoring and small acts of courage helped Pete rebuild his life.You’ll hear about: • Why Pete believes many men today feel deeply disconnected • How alcohol became a mask for confidence, belonging and pain • Pete’s journey from suicidal thoughts to finding support • The life-changing moment he walked onto the beach and found a men’s sea-dipping community • Why cold water, breath work and community helped him process therapy • The role of The Chimp Paradox in helping him understand his thoughts • Why doing hard things together builds trust, resilience and connection • How Men Who PLNGE became part of Pete’s support system • Why one conversation, one act of support, or one person showing up can change a lifePete’s story is raw, brave and deeply important - especially during Men’s Mental Health Awareness Month.As Pete says: “One conversation, one act of support and one person showing up can change the course of one life.”This episode is a reminder that healing doesn’t happen in isolation. Sometimes the first step is simply turning up.Men Who PLNGE https://www.instagram.com/men_who_plngeBand of Brothershttps://abandofbrothers.org.uk/
About The Positive Habits Podcast
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 wake up 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.
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