Afleveringen
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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 start the day and ultimately live. Getting up at 5 am to exercise or meditate every morning is also hard, but is it a 'better hard' than many of us choose? The small decisions we constantly make in our daily lives are all contributing to how we feel.BEST MOMENTS
“The question is, which hard are you going to choose?”
“Hard things, easy life”
“We overlook all these little choices every day, they are contributing to how we feel in our lives”
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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Kat is joined by Damien Baxter, a former teacher and now Head of Marketing for LiveLink Ai. They explore the often overwhelming busyness we all struggle with and how to achieve sustainable well-being through creating positive habits. Kat and Damien highlight the vital connection between mental, emotional, and physical health and talk about the importance of creating unscheduled moments to simply exist. The conversation also addresses why success doesn't always mean happiness, why you are always the priority and offers advice for creating a more balanced, fulfilling life beyond hustle culture.
KEY TAKEAWAYS
Our brains only have so much capacity and the hectic modern world we are all living in currently makes things difficult for us, particularly around memory. Being busy is a habit in itself. Damien creates what he called ‘interim time’ to just exist and be, rather than always being scheduled to do something. Kat’s burnout in 2016 was in part because she did not give herself the space or time to understand what was happening in her life and the challenges she was facing, particularly in regard to relationships. Looking after yourself properly, including eating well and exercising is proven time and time again to impact both your professional and personal performance, but this is easily ignored at the expense of 'working hard'. Your number one priority in life isn’t your work or other people it is your own wellbeing. You have to look after yourself to be able to help others. Your mental health and your emotional health are intertwined with your physical health and performance. Damien experienced first hand what this meant during covid. If you can learn how to give yourself energy and increase performance regularly, you won’t need to always feel like you are waiting for your next ‘break from life’ to relax, like annual leave or Christmas. Just because someone has everything society tells us we need to be successful, it doesn’t mean they are happy. Even the likes of Steve Jobs is rumoured to have regrets on his deathbed of not spending enough time with family and friends. Even small changes to your habits can completely transform your life and your happiness levels.BEST MOMENTS
“Having that free time to just do ‘stuff’ is important”
“One of the reasons my life completely exploded in my face is because I never gave myself the space to truly know what was going on”
“Life’s too short, enjoy it and embrace the people around you and make time for strangers, everybody has a story, just listen”
“Prioritise what you have to do and make time for yourself.”
“Without you, everything falls apart, so you’ve got to look after yourself”
“People will die for their children, but they won’t live for them”
“Men do cry, men can have these moments of weaknesses emotionally”
ABOUT THE GUEST
Damien Baxter, a former teacher and now Head of Marketing for LiveLink Ai.
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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Zijn er afleveringen die ontbreken?
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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 and needs to focus on. He calls these questions the steering wheel of the mind. We all have time to put better habits into practice, almost all of us spend time doom scrolling and wasting hours. One of Nicolaâs biggest lessons from the Ibiza summit was to be confident and to remind herself that everyone is just a normal person, from millionaires to superintendents. Walking stops Nicola from procrastinating and allows her time and space to organise her thoughts. This is Charlieâs first time back in Ibiza since 2013, 3 weeks before his 5-year prison sentence. His number one positive habit for getting into a high-performing state is exercise. It helps keep him focused and on track. The key to sustainable exercising is to find something you enjoy doing and allow yourself to get out of your comfort zone, taking the first step is the hardest. A lot of people in the UK are really struggling right now, Kat believes habits are at the core of this and we have the ability to change it. A positive habit Ousin has developed is being vulnerable and talking about when he is not in a good place. This means that any challenging feelings are in the open before they develop into something more difficult to deal with. Building positive habits into her daily life has meant that when tough things have happened to Kat, she is able to tackle them without becoming completely wiped out. Something she previously struggled with.BEST MOMENTS
â73% of people the first thing they do in the morning is look at the phoneâ
âI can check in on my life, my goals or look at someone elses on a screenâ
âTheyâre just normal people who have habits like everyone elseâ
âExercise always keeps me focused, keeps me on trackâ
âMaking one small positive habit change can be really powerfulâ
âItâs something I pride myself on; Iâm literally an open bookâ
âNow Iâve got all these positive habits in place, when tough things have happened it hasnât knocked me over completely like it did in 2016â
ABOUT THE GUESTS
Paul Mort
Paul is a two-time UK Master Coach of the Year, renowned for his no-nonsense approach to life transformation. After overcoming personal challenges, including depression and a lack of purpose, he now dedicates himself to helping individuals who feel lost, stuck, or overwhelmed in areas such as work, business, relationships, family, and finances. Through his programs like Unstoppable28 and the Alliance, as well as his chart-topping podcast "Paul Mort Talks Sh*t," he empowers others to take decisive action and reclaim control over their lives.
Instagram
Nicola Buchan
Nicola is a mum of 2 awesome kids and 4 doggos. She is a gym owner, sports commentator and coach. I love to do hard things I have ran multiple marathons 20 to be exact,18 of which were in 18 consecutive days and she competes in strongwomen placing top 3 in Scotland 3 years in a row. She's just a normal person who looks for challenge to Inspire others they can to do hard things.
Instagram
Charlie Hendrie
Charlie is a former Royal Marines commando & body guard to the super rich & famous made a life changing mistake which then lead to a 10 year prison sentence. After serving 5 years inside,Charlie left prison with ÂŁ40 to his name and had to rebuild his life all over again. He now runs an online fitness business, takes gym classes and has built up an amazing hiking community. He is also a current HYROX athlete & HYROX ambassador
Instagram
Ousin Mulligan
Oisin (Mulligainz fitness) An online fitness coach who managed to lose 60kg with the help of his older brother who now helps people do the same using the same older brother type support !
Instagram
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 âlifeâ 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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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 TAKEAWAYS
Culturally, it is very socially acceptable to take time off in Norway, Nils has always taken four weeks in the summer. He recognises the importance of creating a balance between his home life and work. This has been challenged when working in global companies but still always something he has prioritised. Knowing he has this break with his family, is one of the highlights of his year and is a key component to his good mental health and his familyâs wellbeing and happiness. The UK has been scored as one of the lowest countries for mental wellbeing. One of the contributing factors to this was something called âlack of family bondsâ. One of the differences between Norway and the UK is the financial security many families feel. Nil thinks that there is more pressure for people in the UK to âwork hardâ in order to achieve financial stability. Nil and his family make a conscious effort to not have phones out at dinner or nearby when socialising, to keep boundaries in place and create a good work-life balance. He also enforces certain times to be switched off from work. A positive mindset is the first step to creating more positive habits, if you see things as opportunities, it is much easier to find the positive in all situations. A positive attitude influences others, if you are a positive person that influences other peoples decision making which creates a positive spiral effect. Prioritise things that you enjoy, giving priority to the things that you like. If we aren't careful life passes us by without us spending time doing the things we love. Not everything you do has to have a purpose, it's important to keep the brain alive and active and a lot of that can just come from spending time simply on something we are interested in. Earlier in his career, Nil realised he didn't look after his sleep and the impact it had on his energy levels and performance. This is something he focuses on now. Having the confidence to say no to things and people that don't serve you or contribute to your life positively can have a transformative impact on your life.BEST MOMENTS
âYou need to allow yourself times to block things offâ
âYou can email at all times but you canât expect a reply at all timesâ
âYouâre one of the most positive people I have ever met and ever worked withâ
âWhen you see things as an opportunity you can almost always see something positive out of itâ
âYour positive attitude influences other people who make decisionsâ
âA lot of people have great lives but it feels like groundhog dayâ
ABOUT THE GUEST
Nils Viken has an extensive career in sales and leadership roles, beginning in 1995 at Scala, Inc. and currently serving as the Chief Revenue Officer at H5P Group AS. With experience at companies like itslearning AS, OcĂ© Norway, and Trustix, Nils has held various titles such as Managing Director, VP Sales and Marketing, and Sales Director. Nils holds a BSc in Management Sciences from The University of Manchester and a Bachelor's degree in IT and automation from Ăstfold University College.
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 âlifeâ 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
ABOUT THE GUEST
Nils Viken has an extensive career in sales and leadership roles, beginning in 1995 at Scala, Inc. and currently serving as the Chief Revenue Officer at H5P Group AS. With experience at companies like itslearning AS, OcĂ© Norway, and Trustix, Nils has held various titles such as Managing Director, VP Sales and Marketing, and Sales Director. Nils holds a BSc in Management Sciences from The University of Manchester and a Bachelor's degree in IT and automation from Ăstfold University College.
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 âlifeâ 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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This episode explores how positive habits can help people navigate menopause, reconnect with themselves, and build stronger relationships, as Kat chats with menopause coach and educator, Adele Johnston, about confidence, and finding joy.
KEY TAKEAWAYS
Part of my menopausal symptoms is that I get cold bones and shivery, so when I go inside the sauna itâs heaven for me. I feel safe, like Iâm having a big warm hug, my bones are happy.
We, as women â females born female at birth with reproductive organs â are the majority percentage of the world that will appease others. By us sitting silent and not voicing what we do and donât want (like guys talking in the sauna when I went in there to relax) we wonât get it.
When we think of relationships itâs wider than marriages or partnerships, itâs relationship with self, within professional settings, friendship settings, children. Within the space of work that I do as a menopause coach I work with a lot of women who are no longer in a relationship with themselves. Thatâs the challenging foundation to build upon to have structured, strong relationships in all other senses.
Losing a relationship with self is really sad to witness and I went through it. I went into early menopause in my mid-30s and I lost my relationship with myself. Everything from changing body shape and the ability to feel comfortable and confident in that new body composition. You start to question yourself, like if youâre good enough for that promotion, so why put my name in the hat?
BEST MOMENTS
âSometimes we just have to ask for what we want.â
âIn romantic relationships, when we start to feel less than, not sexy and sensual we stop dressing that way and we donât feel our best possible self, that confidence that oozes out of us that our partners fall in love with isnât there anymore. That became a big divide between me and my husband.â
âWe can get swept up in the whirlwind of life, we can be at the forefront of our career in our 30s and 40s and we can become a slave to life and forget about ourselves and stop doing the things that bring us joy.â
âWhatâs in your joy jar? Where do you like to go? What do you like to experience with your senses? Itâs about re-learning you.âABOUT THE GUEST
Adele Johnston is a menopause coach and educator for health coaches, PTs, Aesthetics practitioners, dentists and coaches, specialising in womenâs health and happiness. She specialises in empowering women to navigate perimenopause, menopause, and beyond with health, happiness, and success.
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 âlifeâ 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 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 youâd go to work and come home in the dark. Now I do outdoorsy things like going for a run or a cycle during the day and Iâll go to gym when itâs dark. Iâm lucky, being self-employed, that I can do that others might not be so lucky. But, if youâre employed and canât run, cycle of exercise during the day, simply making sure you get outside on your lunch break can be enough to overcome seasonal affective disorder. In recent years Iâve not been very good in my own company, I get bored easily and have to ring people to talk to someone. Maybe Iâm too extroverted or ADHD but feel like I need to be busy all the time or around people. Iâd like to be more comfortable with just myself on my own and Iâve started testing myself when Iâm away for work by going out to eat on my own, but itâs a work in progress. My best mate, Max, killed himself when he was 19. I never got over it and always wanted to try to help and support him. At my wedding recently I didnât have a best man because Max was always supposed to be my best man, luckily I had some very understanding and supportive groomsmen! Instead we had a charity box set up for people to donate to MIND which was a positive way to honour him. If you give up an hour of your time to talk to someone, on a podcast for example, and show your vulnerability â it might make you feel uncomfortable, embarrassed or cringey, but that doesnât matter. You never know, your conversation could end up saving someoneâs life.BEST MOMENTS
âDuring the Winter one of my friends has started to go to bed at 10pm and get up at 7pm to make the most of the daylight hours.â
âThere have been nights where Iâve woken up and taken myself to A&E because Iâve been considering doing what Max did. Probably because he did it is why I havenât done it because Iâve seen the pain it caused his family and friends.â
âI want to raise awareness of mental health because itâs an elephant in the room and a subject that people donât talk about enough.â
âAnyone can do Movember for free, it costs nothing not to shave.âABOUT THE GUEST
Harry Everett is a freelance sports journalist, compere, host and coach who spends a lot of time commentating on Somerset cricket on their award-winning livestream and for BBC Sport on football and cricket amongst other more niche sports media roles such as Media Manager for Badminton England and work in pickleball too. He has also commentated on England Lions and Sri Lanka and South Africa's international sides and is regularly invited on other sports podcasts.
He also tries to be a positive advocate for mental health and in getting young men speaking particularly too, you can donate to his Movember page here:
XInstagram
Do get in touch with him if wanted for speaking at any events
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 âlifeâ 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 sits down with Maria and Louise at the Future of Work Summit in Sofia, Bulgaria to talk about the future of work and how technology could shape the way we work.
KEY TAKEAWAYS
The rate at which technology is developing means things could go both ways: Dystopian or fascinating. AI could aid us to be more efficient and to have more free time. I think itâs time we slowed down, weâre working too hard, and we need a 3-day week which I think we could achieve with AI.
If weâre going to have some sort of impact in society in general, itâs going to have to come out of the organisations that we work in because thatâs where we spend most of our lives. Technology can help us here because itâs going to be doing things which humans no longer have to do, which will free us up to have more high-level/value work. But leadership in organisations has to really give value to free time or work/life balance.
Self-compassion is not very popular with people, but it should be right at the top of the list. Part of the training that we need to look at more closely is: How do you master your own life to bring the best of yourself into your work or home life? It starts with being aware of your own body, itâs highly intelligent and will tell you when youâre about to misbehave/go off track.
Thereâs one ugly truth: Whenever people within an organisation start being really self-aware/mindful for themselves and start listening to what their bodies are telling them, then they become more difficult to control. This is why many organisations prefer to do training on technical skills of soft skills like more effective communication. How can we create a real shift away from this?
BEST MOMENTS
âEmbrace the uncertainty â itâs going to be different, but itâs beyond great.â
âThe more people have free time to take care of themselves, the more productive we are, the better balance we can find, but it has to come from the top of organisations. That shift is enormous. Can we do it?â
âThe more you see/honour/listen to people, the more they feel seen and will perform and be productive in a positive way.â
âIf corporates want to be in the future or work and really work with people that give them added value in this technological world that we live in, they need to be ready to really trust their people, to let them be themselves, and they definitely need to start with leaders.âABOUT THE GUESTS
Louise Evans is a humanist, author, speaker, transformational coach and long-term-entrepreneur. She is motivated by a profound desire to help people reach their fullest potential
in environments permeated by mutual respect. To achieve this she has created a transformational behavioural tool called 'The 5 Chairs' to support every man woman and child on the planet discover their uniqueness.
TEDx: https://youtu.be/4BZuWrdC-9Q
Linkedin: https://www.linkedin.com/in/louise-evans-b67485/
Maria Stoeva is the CEO & Executive Consultant of SISTEMMA - a company for organisational development and business excellence. She is also the license-holder and organiser of DisruptHR Sofia, and a brand ambassador for HR One. She is one of the most well-known experts in cultivating positive workplace cultures and business excellence in South East Europe.
LinkedIn: https://www.linkedin.com/in/mariastoeva/
Website https://sistemma.org/
Future of Work Summit
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 âlifeâ 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 to several guests at the International Fitness Summit in Ibiza about their number one positive habit for getting in a high-performing state.
KEY TAKEAWAYS
First thing I do when I get out of bed is get out of the house, I need some level of nature. I take a 30â45-minute walk where I can clear my head, process things that happened yesterday and get ready for the day. Walking is something I canât live without. If I go a day without walking my mood plummets. You need to create a routine around it, otherwise youâll never get 10,000 steps in a day. A certain percentage of our everyday behaviours are habitual: We get a sensory input and we respond or react in a certain way. To move forward and focus on the right things we need to be able to create a bit more space between the trigger and the reaction. I call that âbreaking the circuitâ. My daily positive habit for about 6 years â for increasing my confidence â was doing something I found uncomfortable every day. As soon as you get used to being uncomfortable every day you know how to handle yourself if you find yourself in an uncomfortable situation in future.BEST MOMENTS
âEven walking round the block or to the end of your street and back. Stack your current habits with walking; if youâre meeting a friend for coffee ask them to go on a coffee and a walk.â
âI used to be 100kg and now Iâm 70kg, a lot of that was down to having âcircuit breakersâ in place to stop me from snacking.â
âWhen you do uncomfortable things nothing bad happens, the worst thing that could happen is that someone might look at you a bit funny, thatâs it. Itâs changed my life.â
âOne of my favourite things to do now is eat on my own and people watch, rather than being on my phone. Do you know how much drama Iâve heard? People cheating on partners, so-and-so from work, it's like living in Coronation Street!âABOUT THE GUESTS
Diren Kartal, Fitness Legend
https://www.instagram.com/diren.kartal/
Bethany Dobson, Online Coach
https://www.instagram.com/bethanyydobson/
Lewis Potts, Creator of The Adherence Amplifier
Lewis is an award winning coach who has over 500 success stories under his belt since he got into the industry in 2020. Starting out purely as a transformation coach working for a well-known company, he found that his true passion was in the areas of mindset and behaviour change after going through his own challenges.
https://www.instagram.com/lewispottsofficial
Petrina Bryne, Online Coach
Petrina is an online coach who works with people who donât feel included or seen in the fitness industry.
As someone with rheumatoid arthritis, fibromyalgia, hyper mobility, ADHD, autism, PCOS, she understands how daunting the mixture of information out there can be and just wants to support and educate people to be healthy in a way that suits their body.
https://www.instagram.com/pbfitness_1?igsh=OTNiNGZ3MXNlbTdv&utm_source=qr
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 âlifeâ 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.
https://www.linkedin.com/in/katthorne/
https://www.instagram.com/the_morning_gamechanger/
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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 donât have a morning coffee until Iâve done my exercise habit. In every single talk I give I ask the same question: If you were to stick to this habit for the next 21 days, what do you think the impact would be on your life? Thereâs something really powerful when you stop and think about whatâs on the other side. Itâs difficult because you donât always see the immediate gain or the dopamine hit that you get off a lot of unhealthy and toxic habits. But you do get to achieve those long-term, important things that you want for your life. The more you practice overriding the thoughts that are trying to stop you from doing the habit youâre trying to commit to and the more you hammer in the new thoughts of why am I doing this, because I want to have more energy, be a better parent, go and visit that place, whatever it is, that becomes easier when you become clear on why youâre doing it.BEST MOMENTS
âOne of the most important things we overlook when it comes to sticking to a habit is digging deep and asking ourselves why we are even bothering with this change?â
âWhenever I get the thought that I canât be bothered or havenât got time, I have another thought: How am I going to feel after I do this?.â
âI have so many dreams and goals that depend upon me having a healthy body and brain to achieve them, like places I want to travel to, I canât do that if Iâm not healthy enough to get there.â
âThe feeling of feeling good, strong and healthy is now my motivation and discipline, it helps with the consistency.âABOUT 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 âlifeâ 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 mental health and positive habits with a variety of guests at Somerset Cricket Ground as part of World Mental Health Day which took place on the 10th October 2024.
KEY TAKEAWAYS
My best mate killed himself when we were 19. I never got over it and always wanted to try to help and support him. At my wedding recently I didnât have a best man because Max was always supposed to be my best man, but we had a charity box for MIND set up for people to donate to. I was homeless for a while and had a drug addiction and struggled with my mental health. I wanted to give back and show people that there are people out there who do care and can help, so I started a company and got trained in biohazard cleaning and now we support hundreds of people who are struggling. On a daily basis, in my role, I lead people, so itâs really important to me that my staff are in the best place themselves, personally. But that isnât always going to be the case everyday so Iâm there to support them support when they need it and recognising when they need it because they might not always be brave enough to tell you. Exercising is a great positive habit. I tend to gym and run and have even got into boxing recently. I get the Monday blues after having a great weekend and itâs always a real struggle getting back into the routine. But I find, when I go for a run or to the gym, it gives me so much fun and joy and you feel good about yourself. It gets me right back on track.BEST MOMENTS
âSeven of my mates have killed themselves in the past 15 years, the mental health of young people is something we really need to do something about.â
âHelping other people makes me feel happier inside.â
âJust be kind, thatâs really important.â
âWe never know when we may need support and help and the other thing we must always remember is not to judge people because you never know whatâs going on in someoneâs life.â
ABOUT THE GUESTS
Harry Everett, Cricket commentator for Somerset CCC & live text for BBC Sport
Sports reports for Dorset Echo, Devon Cricket, Sportsbeat, Genius Sports etc
Freelance Badminton reporter & Yonex All England media centre manager for Badminton England
L2 Cricket coach-private 1-1s etc & for Topsham SJCC, Wembdon CC, Devon youth & Chagford CCX
Instagram
BlogLaura Summers, Founder of The Sleek Easy Clean Ltd.Laura Summers is the founder of The Sleek Easy Clean Ltd., a cleaning company known for its commitment to supporting social causes and making a positive impact in the community. Laura shares her insights about her journey in building the company and its strong social values. The company recently sponsored a mental health walk for Mind Somerset, underscoring their dedication to supporting mental health awareness and well-being. Lauraâs leadership is rooted in her personal experiences, having overcome significant challenges, which drives her passion for creating a business that not only excels in service but also fosters a supportive environment for those with lived experience of mental illness and disability.
Julie, Michelle and Emma, Nationwide
Nationwide
Karina Parsons, Yeovil Hospital Charity
Facebook
Connie Freeman, Community Liaison Officer, Yeovil Town Community Sports Trust
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 âlifeâ 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 breaking a particularly negative habit: Doom scrolling on your phone, especially first thing in the morning and last thing at night.
KEY TAKEAWAYS
Itâs 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 âdoom scrollingâ. 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, weâre 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
âEven 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.â
âRather 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.â
âThe more you practice this the more aware you are and youâll be able to stop yourself from doing it.â
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 âlifeâ 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 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 âshouldsâ, Iâm writing a book about âshouldâ because itâs 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 âshouldsâ and it becomes so overwhelming we donât know where to start. I didnât set out to go into the world of self-confidence, itâs a personal quest. When you hit your 40s itâs one of those things that starts to come to a head, whether thatâs feeling like you should be further ahead in your career, the business should be doing better, further ahead in your relationships, etc. Itâs not gender or geographically specific You can advise 100 different entrepreneurs on the same task and theyâll all approach it differently. When you examine what sits behind that you start to see that itâs the way people are deciding to keep themselves safe â socially, emotionally, physically, financially â that comes from the things that weâre told, the things we believe to be true about ourselves, about other people, about what an entrepreneur is. Weâre born with a certain personality and pull between positive and negative; weâre 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 â controller, hyper achiever â and one may be a passive energy â victim, people pleaser. But you can see that from the day theyâre born.BEST MOMENTS
âTalking without action is pointless.â
âWhen you give someone the olive branch of being able to design something like a new positive habit for themselves, thereâs a different commitment to following through with it.â
âThere are so many microaggressions that we come into contact within our lifetimes.â
âADHD 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.â
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 âlifeâ 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 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 Iâve got really close with a lot of people, weâve got real strong bonds. Itâs not always one way either, if Iâve been struggling over the years I open up. Itâs a nice space where people can say how they feel and feel comfortable with that knowing itâs not going to go any further and that theyâve got your support. Sometimes as a hairdresser you have to deal with deep conversations, if youâve got a client whoâs coming in and has lost a loved one or something like that, thereâs nowhere to run or hide. It teaches you to have those conversations and really open up, itâs a real journey that you go on together. Statistically, men find it harder to talk and open up. Itâs 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, thatâs fantastic.BEST MOMENTS
âHairdressers probably have a stronger bond than most counsellors and can probably connect a lot longer.â
âSometimes taking on deep conversations day-to-day all year long for a long period of time can really affect you if you donât look after yourself.â
âHairdressers and barbers are finally getting the credit they deserve for the role they play in society, and thatâs mainly around mental health.â
âIf I can help anyone in any way I will, itâs a really good feeling. Being able to help somebody will always outweigh money, which doesnât fuel me at all.âABOUT 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 clientsâ 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 Iâve 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 Iâm 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 âlifeâ 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 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 doesnât matter what role the audience Iâm speaking to has in life, what car they drive, weâre all human beings and weâve all been through some challenges and experiences. Thatâs the way I get over any nerves, I know theyâve been through some stuff and theyâll 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 didnât come home, me and my sister were sitting at the bus stop waiting for her at 5:30am, itâs heartbreaking to think about. But, she didnât come home because sheâd met Peter Sutcliffe, a serial killer who went on to murder 13 women in the UK after my mother. Thatâs when my story changed in ways I didnât 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 mumâs 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
âThey say you canât please everybody, but Iâd like to please as many people as possible.â
âI was told my story wasnât âconference materialâ, but Iâve spoken over 3,000 times. Weâve got to be careful who we listen to.â
âBefore he was arrested, I thought my mumâs killer was going to kill me, especially because he also killed one of our babysitters. I had a very challenging childhood, but it wasnât all bad.â
âWhen I share my story I talk about the importance of two words: âI canâ which, coincidentally, are in my name. Donât just believe it, do it.âABOUT THE GUEST
On a cold and misty morning in October 1975, Richard McCann woke to discover his mother was missing. He was just ïŹve years old. She was the ïŹrst victim of the notorious serial killer, Peter Sutcliffe.
Having lost his mother to one of Britainâs 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 motherâs 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, âJust a Boyâ, 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. Richardâs 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 conïŹdence, 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 âlifeâ 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 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 heâs a better CEO than he used to be.
KEY TAKEAWAYS
The world is a challenging place and itâs 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 weâve 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 weâve gone from 1,600 employees â that we call our family members â to 5,000, one of the biggest things has been making sure everybody cares for everybody. From the CEO downwards Iâve 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 weâre bigger I canât be everywhere, I have to protect my own mental health as well. As a leader it isnât possible for me to visit and speak personally to all of our 5,000+ family members. Weâve 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 youâre doing it for, whatâs the purpose of it in terms of heading in the right way, are you on track, are you taking time out.BEST MOMENTS
âI was brought up with the philosophy of you get out of life what you put into it.â
âYou learn so much more as a CEO being on the ground than you do in a boardroom.â
âWeâre all getting older; youâve got to look after yourself. You only get one mind and one body; you donât get a second chance.â
âThere are sacrifices Iâve made for being successful but, equally, theyâve had some real impact outside of work on me as a person.â
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 Providerâs Leadership Group, and an Executive Officer of the National Association of Healthcare Security (NAHS) from 2020-23.
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 âlifeâ 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 wasnât getting assessed like I had been, they were small things, but in my head, Iâd been quite successful at everything that Iâd 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. Itâs 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 donât thatâs 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 â underactive thyroid, diabetes, liver disease and sleep apnoea â I thought âthis isnât meâ, Iâm quite a sporty person but Iâd 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 theyâre burning the calories, and I can understand that. People who work behind the desk need to think about what theyâre 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, theyâre clearly paying attention to it.BEST MOMENTS
âFor a number of years, mental health wasnât a term Iâd heard in the construction industry, it wasnât talked about at all until the last 10 years, and itâs great that it has.â
âYou can only control the controllables.â
âWe all know how to control habits but, until youâre bothered enough and care enough for yourself, you donât try to control it.â
âI want to be there for my kids when theyâre older and not balloon, get less health, have problems and have a heart attack.âABOUT 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 âlifeâ 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, everyoneâs door is open, they donât have to make appointments to see their family members they just pop in. In the UK, people live more insular lives and itâs 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 couldnât 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 donât 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 Iâm actually doing more now than I was before.BEST MOMENTS
âPeople need to be more spontaneous, let people in, pick up the phone and call people rather than just looking at what theyâre doing on social media.â
âPersonal space is a really strong barrier in the UK than in other countries. Iâve worked all over the world; in Chile you become part of your colleaguesâ families very quickly, the parents of my friends insisted I call then uncle and aunty.â
âA habit is something you do without realising that youâre doing it, making time for my friends, family, my daughterâs friends is something that I do without thinking about.â
âMaking yourself indispensable at work often isnât the right thing for you and for your family, the last 2.5 years has been a rollercoaster journey, but Iâm definitely happier now.â
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 âlifeâ 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 wasnât 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
âSnoozing your alarm is one of the most toxic habits you can ever have.â
âChecking my phone first thing in the morning was quietly, over a long period of time, sending me on a path to destruction.â
âHabits donât just change your day, they change your week, your month, your year, they change your entire life.â
âFeed your brain positive food.â
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 âlifeâ 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 donât dare change something because of the unknown of what will be next. Iâve embraced that, I donât want to stand still and be unhappy. My first marriage ended because I sensed something wasnât right just weeks before the wedding. He admitted he was unsure he wanted to go through with it, if someoneâs unsure about something weeks before you shouldnât go through with it just to save face. Itâs uncomfortable starting again, I was humiliated but Iâm 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 wouldnât have time to do it. Training has helped me run a better business, even if it comes across as selfish, Iâd rather make time to do the things that make me happy, otherwise whatâs 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 Iâm injured, Iâm always doing something. You have to have a balance on LinkedIn. To me itâs simple: You either share your solutions to peopleâs problems, share some motivation, but the more you help others the better, you wonât necessarily get something back â you shouldnât do it for that â but just watch what happens.BEST MOMENTS
âIn order to do certain things in life youâve got to get uncomfortable.â
âFitness is absolutely key in life.â
âComparison is good, to a point, for inspiration. But, if youâre spending too long looking into other peopleâs lives and feeling unhappy in your own, thatâs where youâve got to think âwhat am I doing?ââ
âI became an accountant because I realised that everybody needs an accountant and I love businesses.â
ABOUT THE GUEST
Francesca McClory is the managing director of Future Cloud Accounting and co-founder of Quirq â 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.
LinkedIn
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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 âlifeâ 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 talks about why your phone being out of your bedroom will be one of the best decisions youâll 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 âwhich habits are negatively impacting your energy/performance at work and home?â the answer is always related to the phone. Itâs 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. Itâs become such an incredible tool for being able to stay in contact with the people we love and share memories, but thereâs 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 weâre 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
â80% of people check their mobile phones within 15 minutes of opening their eyes.â
âHow do you use your mobile phone? What kind of relationship do you have with them?
âWe used to have other alarms before we had smartphones.â
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 âlifeâ 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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