In this episode, Kat chats with sports commentator Harry Everett about his own mental health journey and the challenges men face in opening up about their struggles. Harry shares some personal stories, tips for getting through the winter blues, and how being real with others can make a huge difference. KEY TAKEAWAYS I used to hate this time of year when you’d go to work and come home in the dark. Now I do outdoorsy things like going for a run or a cycle during the day and I’ll go to gym...

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 it’s time we slowed down, we’re working too hard, and we need a 3-day week which I think we could achieve with AI. If...

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 30–45-minute walk where I can clear my head, process things that happened yesterday and get ready for the day. Walking is something I can’t live without. If I go a day without walking my mood plummets. You need...

On this episode Kat talks about one of the questions she gets asked most often and is something she struggled with for years: How do you actually stick to a habit? KEY TAKEAWAYS You can make a habit manageable by focussing on it for 5-10 minutes at a time or make it attractive by giving yourself a reward afterwards. For example, I don’t have a morning coffee until I’ve done my exercise habit. In every single talk I give I ask the same question: If you were to stick to this habit for the...

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 didn’t 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...

On this episode Kat talks about breaking a particularly negative habit: Doom scrolling on your phone, especially first thing in the morning and last thing at night.   KEY TAKEAWAYS It’s become more and more apparent over the years that more and more of us are struggling with our phones and the concept of excessive scrolling, known as ‘doom scrolling’. Going on my phone last thing at night and first thing in the morning was definitely something that contributed to my life explosion in...

On this episode Kat is joined by Lucy Cox, a confidence expert, to talk about the connection between neurodiversity (particularly ADHD) and habits.  KEY TAKEAWAYS We take on so much information. There are so many ‘shoulds’, I’m writing a book about ‘should’ because it’s this toxic stick that we whack ourselves over the head with We should be better, we should be more active, we should have better habits, etc. It pops up everywhere in our lives, and the more we consume self-help advice,...

On this episode Kat is joined by Daniel, a hairdresser and corporate and community fundraiser for Mind in Somerset, to talk about why getting your hair cut is good for your mental health. KEY TAKEAWAYS I joined Mind because I wanted to help people. Over a 25-year period as a hairdresser I’ve got really close with a lot of people, we’ve got real strong bonds. It’s not always one way either, if I’ve been struggling over the years I open up. It’s a nice space where people can say how they...

On this episode Kat is joined by Richard McCann, international keynote speaker, to talk about his inspiring story of overcoming adversity and how he is using his experience to positively influence others. KEY TAKEAWAYS It doesn’t matter what role the audience I’m speaking to has in life, what car they drive, we’re all human beings and we’ve all been through some challenges and experiences. That’s the way I get over any nerves, I know they’ve been through some stuff and they’ll get...

On this episode Kat is joined by Paul Evans, CEO of Carlisle Support Services, who shares his fascinating story of how he went from a working-class lad in Sheffield, starting out as a security officer opening and closing doors to leading a 5,000-person organisation. And why he’s a better CEO than he used to be.  KEY TAKEAWAYS The world is a challenging place and it’s become more challenging over the last few years. Therefore, caring for people working in many kinds of environments is the...

On this episode Kat is joined by Jovan who shares his journey with habits, what led him to suffer from panic attacks and the number one thing he swears by that has made him better at work and at home. KEY TAKEAWAYS Two years ago, I had a moment with my mental health where I got stuck inside my own head. I was new to a role, and I wasn’t getting assessed like I had been, they were small things, but in my head, I’d been quite successful at everything that I’d done, so when I started hitting...

On this episode Kat is joined by Max Fortis, Sales Director at Clarendon Speciality Fasteners, who shares the differences in family dynamics, especially in Italy where your living room is the local café, and why social connections are so important for our wellbeing. KEY TAKEAWAYS I see less connection here in the UK. In Italy, everyone’s door is open, they don’t have to make appointments to see their family members they just pop in. In the UK, people live more insular lives and it’s easy...

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...

On this episode Kat is joined by Francesca McClory, who is killing it in her business in Future Cloud Accounting and who has been on the most incredible life journey, who talks about when you put your mind to something and believe you can do it, you really can. KEY TAKEAWAYS So many people stay stuck and don’t dare change something because of the unknown of what will be next. I’ve embraced that, I don’t want to stand still and be unhappy. My first marriage ended because I sensed something...

On this episode Kat talks about why your phone being out of your bedroom will be one of the best decisions you’ll ever make. KEY TAKEAWAYS When you think about the concept of a mobile phone, the idea is that we have this device that we can take anywhere with us. This also presents huge challenges. Every single time I ask the question “which habits are negatively impacting your energy/performance at work and home?” the answer is always related to the phone. It’s becoming a huge issue. The...

On this episode Kat is joined by Lirette Mill, an HR expert working in education, who shares her story of 7 stone weight loss and the number one positive habit that gets her in a really high performing state for the day ahead. KEY TAKEAWAYS With covid, a lot of organisations have shifted to hybrid flexibility, but the school environment doesn’t always allow for that. Sometimes getting work life balance may be working from home one day a week, and most schools can’t offer that. That means...

On this episode Kat is joined by Sally Pomphrey, Partnership Delivery Director at Global, the UK and Europe’s largest radio and outdoor company and a working mother of three who shares the single habit that boosts her performance at work whilst also making her a better parent.  KEY TAKEAWAYS We put too much pressure on ourselves in this country. The media exposes people to things in the wrong way, and that puts pressure on people. We don’t self-promote people in the media very well in our...

In this episode, Kat Thorne discusses the importance of reframing our perspective on 'exercise' as movement. She shares personal experiences and insights on how shifting our mindset from traditional views of exercise can lead to positive habit changes. Kat emphasises the power of committing to just 10 minutes of movement daily, highlighting the significant impact it can have on energy, mood, and overall wellbeing. Through anecdotes and practical advice, she encourages listeners to prioritise...

On this episode Kat is joined by Stuart Townsend, a passionate mental health advocate in the construction industry and Operations Director at Taylor Woodrow. In this episode Stuart talks about the challenges of switching off, the dangers of not being able to, and the one habit that he uses to decompress and be fully present with his family. KEY TAKEAWAYS The construction industry is a demanding, tiring, rewarding one and it’s difficult to leave things at work, which I think are big...

We are facing the greatest global pandemic of all time. Burnout, anxiety, stress is at an all-time high. People are the greatest asset of an organisation. The better people look after themselves, the better they perform in all areas of life - both at work and home. Every single tiny choice we make during the day is shaping our lives, directly impacting how we feel and experience life. After getting the biggest wakeup call of losing everything in my life in 2016 I had no choice but to face my...

On this episode, Kat is joined by Demi Broughton, a key member of the team behind the High Performance Podcast. As the Corporate Events Manager she shares her top strategy for enhancing both personal and professional performance. KEY TAKEAWAYS It’s very easy to criticise other – as a society we’re very good at it – and lay blame on others. There aren’t enough people celebrating those small, unseen things that people are doing that are really good. Monday Club is something that I hope...

On this episode, Kat is joined by Brett Callaghan, MD – South at Rubix, one of the largest suppliers of industrial products and services. Despite Rubrix’s strong people-first culture, Brett delves into the true responsibility for well-being and mental health. He also shares the one positive habit that has had the most incredible ripple effect on his marriage, relationship with his kids, as well as his work performance. KEY TAKEAWAYS Well-being and mental health awareness has come to the...

In this episode Kat is joined by Sonia Murton, voted Top 100 women in Construction, she’s changing the game by doing things differently. Sonia shares her experience of divorce, the impact that had on work and home, and the most incredible twist. KEY TAKEAWAYS Working with contractors, I’ve worked with all the different kinds of trades on site, everybody letting each other down, so I decided to create a business where I do self-delivery bringing people from different trades together to...

In this episode, we delve into the paradox of modern life where discussions around wellbeing, mental health, and self-care are more prevalent than ever, yet stress and burnout are at an all-time high. We explore the disconnect between talking about self-care and actually implementing it, emphasising the importance of prioritising activities and relationships that rejuvenate us. Kat highlights how often we sacrifice our own needs, spending disproportionate amounts of time on tasks that drain...