Habit Nerd
This podcast explores how daily habits shape your life and help you become the person you want to be. It looks at work, health, and mindset habits that contribute to a meaningful life. The show also examines research on forming positive habits and breaking unhelpful ones.
Episodes
EP 103: When Work Gets Heavy: The Habits You Need to Protect
Have you noticed that as our work gets busier, the things that help us cope are the first things we drop? Our calendars fill up with work, and then we quietly remove the very things that help us do our jobs well and sustain momentum. We stop exercising, sleep less, work longer hours, stop planning our meals, see the people we love less, and work through lunch. We tell ourselves we’ll get back to i
EP 102: Tiny Habits, Massive Results: Why Small Actions Change Everything
Hi there, Habit Nerds. Today’s episode is OG Habit Nerd style.Have you ever noticed how dramatically we overestimate what we can do in a week, and how completely we underestimate what we can do in a year? I see it all the time. Someone decides they’re going to get fit. They download the app, buy the active wear, sign up to the gym and create a colour-coded training plan that would make an Olympic
EP 101: The Hidden Function of Your Habits with Psychologist Sabina Read
Today’s guest is someone I’ve admired for a very long time. Sabina Read is an experienced psychologist, human behaviour expert, speaker, media commentator, podcast host and mentor who has spent decades helping people better understand themselves and navigate life’s challenges. You might know her as the long-standing resident psychologist on Melbourne’s 3AW, as co-host of the Human Cogs podcast, or
EP 100: Habits 101: Why You Keep Doing What You Do… Celebrating 100 episodes of The Habit Nerd!
Hi there, Habit Nerds. It’s episode 100. I cannot believe I’m writing that. If this is your first episode, welcome. If this is your 100th, thank you for being here. And if you’re somewhere along the journey, I’m so delighted to have you.To mark the milestone, I thought it was the right time to go back to a bit of habits 101. I’ve welcomed a lot of new followers over the last couple of weeks, so co
EP 99: Why doing less helps you achieve more
I recently read a new book called Less Achieves More by Cyril Pupion, and its central argument stopped me in my tracks: the answer to achieving more isn't doing more, it's focusing on less. At first glance, that felt really counterintuitive. Like many of you, I've spent my whole life being rewarded for more effort, more commitment, more responsibility.But this idea made me rethink what
Bonus Episode | The final quarter of the year is here - let's reset!
Bonus Episode: The Final Quarter of the Year Is Here — Let's ResetHi there, Habit Nerds. It's October 1st, and I love a temporal landmark , that psychological principle where you use a marker in time, like the first of a new month or in this case, the final quarter of the year, to reflect, to celebrate, and to take stock.This is a short bonus episode, a little mini-reset to mark the start
EP 98: Habits for navigating grief with Shaye Gundry
Today's guest is someone whose honesty and generosity left a real mark on me. Shaye Gundry is the founder and director of Blossom Hair and Beauty in Sydney's Sutherland Shire, with more than 20 years of experience in the beauty industry. But beyond the salon, Shaye is a passionate advocate for sibling grief awareness, a form of grief she says is so often overlooked.This episode also touche
EP 97: Rich in Never Rushing: The Hidden Habit of Calm, High-Performing People
Have you ever noticed that some people seem genuinely productive and successful, yet they never look rushed? They're not sprinting into meetings, not constantly apologising for being late, not visibly overwhelmed and meanwhile the rest of us are wondering how on earth they do it.In this episode I unpack something I recently came across called Rich in Never Rushing, and I think it's onto so
EP 96: Jess Urlich and the conversation every mother needs
In this episode, our guest is one whose words have been responsible, in the best way, for most of my tears over the past six months. Jess Urlichs is a Sunday Times bestselling author, a poet, and a mother of three, whose writing has resonated with millions of parents around the world. Through her books and her social media, Jess shares honest, heartfelt reflections on motherhood, identity, mental
EP 95: Protect your spark - 5 habits that keep your energy alive
Today I want to talk about something that sits underneath almost every health goal, productivity strategy, and leadership challenge we face and it's not time, and it's not motivation. It's energy.This episode comes from a keynote I recently gave called "Protect Your Spark" for the Iconic Women Group (thank you for having me!). And I want to give full credit upfront to Dr. Ama
EP 94: It’s not you, it’s perimenopause with The Nutrition Pharmacist, Sarah Gray
I'm joined by Sarah Gray — a qualified pharmacist, nutritionist, and certified menopause practitioner, and the founder of the Nutrition Pharmacist.Sarah is passionate about helping women cut through the overwhelm of perimenopause and midlife health, and she combines the latest evidence in nutrition, supplements, and lifestyle medicine to deliver solutions that actually work in real life. We
EP 93: Productivity hacks don’t work (Until you fix this one thing)
Have you ever sat down to do something important, and somehow found yourself checking email, scrolling Instagram, tidying your desk, or suddenly remembering you really need to book that dinner reservation? Most of us blame our phones, our notifications, our busy workplaces, or our own lack of discipline. But what if distraction isn't actually the problem, just a symptom of something deeper?In
EP 92: Friendship Smart with Michelle Mitchell: What Every Parent Needs to Know
Today's guest is one of Australia's most trusted voices on parenting, adolescence, and wellbeing — Michelle Mitchell. Michelle is a bestselling author of 10 books, a speaker, and a parenting educator who has spent three decades helping families raise resilient, emotionally healthy young people.We're spotlighting Michelle's timely new book, Friendship Smart, a research-informed, dee
EP 91: The social media post that knocked me flat
A few weeks ago I was on a flight home from the Gold Coast, scrolling LinkedIn on the free Wi-Fi (the small joys), when I came across a post that genuinely knocked me for six. It was from a coach named Jude Fredman, and it was about the thing none of us want to hear: that the work is going to take years, it's going to be slow and boring and uncomfortable, and there is no shortcut.In this episo
EP 90: Maria Ruberto on The Sleep Advantage: Unlocking Energy, Focus and Connection
Have you ever wondered why it feels almost impossible to stick to healthy habits, stay patient, or make good decisions when you’re running on low sleep?In this episode of The Habit Nerd, I am so excited to be joined by psychologist, resilience expert, and founder of Salutagenic Psychology, Maria Ruberto! With over 30 years of experience, Maria translates complex neuroscience into practical, life-c
EP 89: How to Think Less and Do More (With One Simple Tool)
Let me ask you a quick question: Have you ever reached 10:00 AM on a weekday and felt completely mentally exhausted, even though you haven't actually accomplished much yet?If so, you are definitely not alone. So many of us walk around using our brains as glorified storage units! We carry around appointments, to-do lists, groceries we need to buy, and emails we haven't answered, expecting o
EP 88: The one question you should be asking yourself
Have you ever found yourself completely stuck, facing a situation that feels so overwhelming or scary that you assume the outcome is entirely out of your hands?Lately, I’ve been right there with you. In this episode, I’m getting incredibly vulnerable about a personal challenge I’m navigating right now: going through a grueling, highly competitive annual promotion process at the university where I
EP 87: Secrets for a Time Abundance Mindset with Laura Vanderkam
If you can just hear the absolute delight in my voice, it is because today’s guest is a total "pinch-me" milestone for me. Her short Before Breakfast episodes have been in my headphones just about every single day for years, and her research has heavily informed and inspired the messaging I use in my own keynotes, workshops, and high-performance coaching.The brilliant Laura Vanderkam is
EP 86: Can’t Get Started? 6 Simple Strategies That Actually Work
If I’m being completely honest, this episode comes from a place of real discomfort and vulnerability for me. I’ve always been pretty good at saying things like, "When things feel overwhelming, just start, just get on with it." I want to be helpful, but expecting people to take raw knowledge and automatically self-optimize isn't a realistic ask.For many people, especially on days when
EP 85: Leadership that Inspires High Performance with netball champion Liz Watson
Today’s guest is an absolute powerhouse, and to say I am excited about this conversation is a massive understatement. Joining me on the podcast today is Liz Watson, the extraordinary captain of the Australian Diamonds Netball team and the Sunshine Coast Lightning, and one of the world's absolute leading netballers.Liz has represented Australia at the highest level since 2016, racking up Common
EP 84: 4 simple ways to succeed with a new habit
Before we dive into today’s topic, I wanted to take a quick moment to express my immense gratitude. Our community is growing significantly, and we are officially being listened to in 90 countries across the globe! Whether you are a brand new listener tuning in on your morning walk, or a loyal member of our community who joins me every single Monday morning in the car or while doing the dishes, tha
EP 83: Sustainable Habits for Busy People with Fitness and Nutrition Coach Vanessa Panella
If you’ve been hanging around my corner of the internet for a while, you know one of my ultimate core pillars in life is simplify to amplify. We have an absolute knack for overcomplicating everything, especially when it comes to our health, fitness, and nutrition. We tell ourselves we need to cut out entire food groups, sign up for three different gyms, or wait for the "perfect emotional mood
EP 82: A new, helpful way to manage stress
If you’ve opened Instagram or TikTok recently, you’ve probably seen a lot of people talking about "regulating your nervous system." They’ll tell you to sip herbal tea, lie on a yoga mat, stare at a sunset, or pat a cat. Now, look—I’m not against any of that. I can absolutely get around a weighted blanket and a warm drink. But today, I want to strip back the surface-level trends and look
EP 81: Stress Management and self-trust with author Courtney Townley
Have you ever found yourself trapped in the exhausting start-stop-repeat cycle? You know exactly what I mean, the classic diet-mentality conditioning where one bad day or a chaotic week makes you feel like you’ve completely failed, forcing you to wait until Monday to "start over."In this episode, I sit down with health and self-leadership coach Courtney Townley to completely dismantle th
EP 80: 8 ways to power through your to do list and still have energy left over
Have you ever closed your laptop at 5:00 PM, looked at your messy desk, and realized that despite being completely exhausted, you didn't actually move the needle on any of your important projects?We have all been there. But lately, I’ve been paying close attention to those rare, beautiful days where I put my head on the pillow feeling genuinely satisfied with my output—no lingering sense of do
EP 79: Simple money habits for thriving through tricky times with Gemma Mitchell
Let’s be completely honest for a moment, we are living in some incredibly shaky financial times right now. Between the skyrocketing costs of fuel, grocery price creep, and global economic uncertainty, it is so easy to feel a sense of breathlessness or even lose sleep at night over money stress.If that is you, I promise you that you have landed in the absolute right place today.In this episode, I a
EP 78: Unconventional things I’m teaching my kids, that I know will give them an advantage in life
Hello there, and welcome back to The Habit Nerd! I am delighted to have your company today.Usually, we talk about the science of habits and evidence-based strategies, but today, things are getting a little... "unhinged." I’m sharing four slightly unconventional, uncommon beliefs that I am deliberately teaching my girls. While these might seem a bit out there, I truly believe they are the
EP 77: The magic of intuition with Madelyn Carafa
Today, I’m sitting down with the woman who quite literally gave me the confidence to hit "record" on this show in the first place: the incredible Madelyn Carafa.Mads is the host of the wildly popular Healthy Hustlers podcast and a living example of what happens when you’re brave enough to listen to that small "inner knowing." In this conversation, we pull back the curtain on the things you don't s
EP 76: Habits that have a high return in life
Hi there, Habit Nerds!Welcome to another episode. I am so thrilled to share that we are now being listened to across 72 countries. Whether you’ve been here since Episode 1 or you’re just joining the community today, I am so grateful to have you here.As we move into a new season here in Australia, many of us are feeling that "New Year, New Me" energy start to wane. But today, I want to in
EP 75: When Everything Feels Too Much: Rebuilding with Lisa Corduff
Hi there, Habit Nerds!Today’s episode is a "pinch-me" moment for me. I am joined by the incredible Lisa Corduff, a storyteller, speaker, and someone who has been a huge influence on the way I think about practical mindset shifts.Lisa has a way of making complex behavioral concepts feel deeply human. We dive into her journey through grief, the reality of solo parenting, and how she naviga
EP 74: The 100-year old productivity method that still works today!
Hey friends, and welcome back! Today, we are going back in time—specifically to 1918—to look at a beautifully simple system that might just be the antidote to our 2026 "too many tabs open" lifestyle.If you’ve ever looked at your to-do list at 9:00 AM and felt that immediate wave of guilt because it’s already 30 items long, this episode is for you. We’re talking about the Ivy Lee Method.
EP 73: Habits for managing your home and not losing your mind with Dana K White
How do you manage a home when you don't have an "organizer brain"?In this episode, I'm joined by Dana K. White, the Wall Street Journal bestselling author, podcaster, and creator of the popular blog A Slob Comes Clean. Dana is world-renowned for her relatable, "no-nonsense" approach to home management, an approach born from her own journey of transforming an overwhelmed
EP 72: The three best pieces of advice I have ever been given - and the one worst!
Have you ever received a piece of advice that completely changed the way you view your time, your money, or your peace of mind?In this episode, I’m pulling back the curtain on the three guiding principles that have had the greatest impact on my life and work. We explore why "paying yourself first" isn't just for your bank account, and why so much of our daily frustration comes from "going to the b
EP 71: The Art of Intentional Planning with business mentor Karen Dennett
Have you ever felt "scattergun" in your approach to your goals? Or perhaps you’re waiting for a surge of confidence before you finally start that side project or business?In today’s episode, I am joined by Karen Dennett, an educator and business mentor who helps women in micro-businesses shift from overwhelm to intentional progress. Karen shares her signature Hello Monday method—a practi
EP 70: 5 habits to quit to reach peak success
Hi there, Habit Nerds! Thanks for spending some time with me today.We’re looking at something quick but hopefully impactful. You know I love a good habit "add," but today we’re doing something a little refreshing. We’re talking about pruning. Sometimes, reaching that next level of high performance—whatever that looks like for you—isn't about doing more. It’s actually about taking thi
EP 69: Lisa Lie - essential habits for success at work
Have you ever finished a 10-hour workday feeling like you achieved absolutely nothing? You aren't alone. Most of us are trapped in a cycle of "reactionary busyness"—responding to Slack pings, sitting in dragging meetings, and letting our inboxes decide our priorities.This week, I’m joined by Lisa Lie, an organizational coach and founder of Learna, a micro-learning platform designed f
EP 68: Look around you - the missing piece in forming good habits
Design Your Environment, Design Your HabitsIn this episode of The Habit Nerd Podcast, I’m diving into one of the most underestimated drivers of behaviour change — your environment.So often we blame ourselves for lacking discipline or motivation, when in reality, our spaces are either supporting us or working against us. The truth is, your environment can quietly nudge you toward better habits… or
The Habit Nerd Podcast is back! 5 simple keys to a successful year
Season 2 of The Habit Nerd Podcast is here 🤍And we’re starting with something simple, practical, and powerful.In this episode, I’m introducing a framework I use both personally and professionally, the 5 M’s:Mornings, Meals, Media, Movement, and Mission.These five areas quietly shape your energy, focus, habits, and long-term trajectory. When they’re aligned, everything feels clearer. When they’re n
EP 66: Summer Series w/ Steph Pase
In this Summer Series replay, I’m revisiting a deeply honest and refreshing conversation with Steph Pase entrepreneur, author of Mastering My Messy Life, and someone who beautifully embodies both ambition and self-acceptance.In this episode, we talk about the tension so many of us feel between wanting systems and structure… and also living in the very real messiness of life. Steph shares openly ab
EP 65: Summer Series w/ Dr Gina Cleo
In this Summer Series episode of the Habit Nerd Podcast, I’m revisiting a powerful conversation with Dr Gina Cleo — one of Australia’s leading experts in habit change and behavioural science.We dive into the psychology and neuroscience behind how habits are formed, why sleep is foundational to behaviour change, and how flexibility (not rigidity) is key to building routines that actually last. Gina
EP 64: Summer Series w/ Lael Stone
In this Summer Series replay, I’m revisiting one of the most meaningful conversations I’ve had on the podcast, a beautiful and honest chat with author and educator Lael Stone.In this episode, we talk about the imprints formed in childhood and how they quietly shape our habits, relationships, and the way we speak to ourselves as adults. Lael shares her journey of writing Own Your Story and why unde
EP 63: Summer Series w/ Dr. Emily Musgrove
In this Summer Series episode, I’m revisiting a conversation that so many of you told me stayed with you long after listening.I’m joined by clinical psychologist and author Dr. Emily Musgrove to explore what’s really going on when we feel “stuck” and why it’s not a sign that something is wrong with you. Feeling stuck is a deeply human experience, and when we understand it through a psychological a
EP 62: Summer Series w/ Mel Browne
This week on the Summer Series, I’m revisiting one of my favourite and most practical conversations around money, habits, and energy with the brilliant Mel Browne.Mel is a financial expert, former accountant, and business owner who has a refreshing way of talking about wealth that feels grounded, human, and actually doable. In this episode, we unpack why financial habits aren’t one-size-fits-all,
EP 61: Summer Series w/ Chelsea Pottenger
In this Summer Series episode, I’m revisiting a conversation that feels more relevant than ever.I’m joined by mental health advocate and speaker Chelsea Pottenger for a grounded, honest chat about habits, mental health, and what it really means to live well especially in a world that constantly rewards busyness.If you’re feeling stretched thin, overwhelmed, or quietly running on empty, this conver
EP 60: Summer Series w/ Danny Kennedy
Welcome to the Summer Series!For today’s episode, I’m revisiting one of the most loved conversations on the podcast — my chat with Danny Kennedy.Danny is the host of a hugely successful fitness and lifestyle podcast, a coach, business owner, and mindset expert. And this conversation is one I still come back to often, because it’s packed with timeless reminders about intention, awareness, and what
6 Best hacks to make a new year habit stick
We’ve all been there: January 1st hits, and we are fueled by that "New Year, New Me" energy. But did you know that only 8% of people actually keep their resolutions for the entire year?In this episode of The Habit Nerd, we’re diving into why that gap between intention and action is so wide. It’s not a lack of willpower, it’s a lack of strategy. I’m breaking down the anatomy of a habit (t
The mindset tool that I wish I learned earlier
Fear gets such a bad rap.In this episode, I’m sharing a mindset tool I really wish I’d learned earlier in life because for a long time, fear quietly ran the show for me. It stopped me from speaking up, going after things I wanted, and becoming the version of myself I knew I was capable of being.But here’s what I’ve learned: fear isn’t a stop sign, it’s information.We unpack why most of the things
Sleep Smarter: Science-Backed Habits for Restful Nights
Let’s talk about sleep — the habit we often push to the bottom of the list, even though it quietly runs everything.In this episode, I’m breaking down why sleep isn’t passive rest, but active repair for your brain and body. If you’re waking up tired, wired at night, or feeling foggy during the day, this episode will help you understand what’s actually getting in the way and what to do about it.I wa
Confidence & Self Love with Dating Expert Laura Nagiel
Today’s episode is such a good one — I’m chatting with Dating & Relationship Coach Laura Nagiel, and we’re diving deep into the habits, patterns, and energy that shape how we show up in love.Laura works specifically with high-achieving women who are thriving in career, life, and goals… but feel frustrated or exhausted by dating. And honestly? She names things in this episode that so many women
Your day starts the night before - 5 of the best evening hacks
Your day actually starts the night before… and in this episode, we’re diving into the five evening habits that make your next day feel calmer, lighter, and way more intentional.This is one of my favourite topics because evening habits are underrated. They don’t take much time, but the ripple effect into your mood, focus, and energy the next morning is huge.These five habits are tiny, practical, an
Habits for Mastering a Messy Life with Steph Pase
This week on The Habit Nerd, I’m sitting down with the ever-inspiring Steph Pase — content creator, organiser, author, business owner, mum… truly a woman of many hats (and somehow still managing to make space for rest).We dove straight into the myth that you have to “have it all together” to be organised. Steph is so refreshingly honest about the fact that you can be messy and organised at the sam
The biggest lies you’re telling yourself at work
This week’s episode is a fun (and slightly confronting) one — we’re unpacking the lies we all tell ourselves at work. You know… the lines that sound productive, feel responsible, and make us look busy… but actually sabotage our focus, energy, and results.If you’ve ever said these to yourself (same, honestly), this episode breaks down what’s actually going on in your brain and how to flip these sto
A cheat sheet for getting habits to stick with Dr Gina Cleo
If you’ve ever wondered why your new habits never seem to last, you’re not alone. In this episode, I sit down with Dr. Gina Cleo, one of the world’s leading experts in habit change, to unpack why habits fail and how to finally make them stick.We chat about the science behind habits (and why knowledge alone isn’t enough), the underestimated power of sleep, and why starting small is the smartest thi
50th episode Part 2: The biggest habit learnings so far
We’re wrapping up our 50th-episode reflections with part two and I’m taking you behind the mic to share some of the biggest lessons that have shaped The Habit Nerd (and me).In this episode, I talk about what it really means to become the person who achieves your goals not just chase them. We’ll chat about regrets, courage, and that uncomfortable-but-necessary process of growth.I also share why lif
50th episode!!! Part 1: The biggest habit learnings so far
Can you believe we’ve hit 50 episodes of The Habit Nerd? What a journey it’s been!In this special milestone episode, I’m taking a step back to reflect on the biggest lessons I’ve learned after 50 conversations about habits, mindset, and growth.We talk a lot on this podcast about small actions, and honestly that’s the theme that’s held true every single time. Little by little really does become a l
Lael Stone: The transformative power of owning your story
What happens when you finally stop running from your story and start owning it?In this episode, I had the absolute pleasure of chatting with Lael Stone, speaker, educator, and author of Own Your Story. And let me tell you this conversation felt like a big exhale.We talked about what it really means to reconnect with who you are underneath all the roles you play, mother, partner, professional and h
5 regrets of the dying: how to make small shifts now, to live a life you’re proud of
What would it look like to live with no regrets?In this episode, I’m diving into the five biggest regrets people share at the end of their lives as captured by author Bronnie Ware, and what they can teach us about how we live today.We explore how authenticity, connection, and presence play a role in creating a life that feels deeply fulfilling, not just busy. From setting boundaries and expressing
Habits to get organised with Executive Function expert Amanda LeCaude
This week on The Habit Nerd, I had such a valuable conversation with Amanda LeCaude, an Executive Function expert who helps students (and their parents!) develop the skills they need to stay organised, manage their time, and build independence.We talked about something that comes up so often with parents — how do I help my child get organised without micromanaging them? Amanda shared so many pract
My 10 best time management and productivity hacks - you’re welcome!
Ever feel like your to-do list is running your life instead of the other way around? In this episode, I’m sharing my 10 favorite time management and productivity hacks, the exact ones I use to keep myself focused, organized, and a little more sane in the middle of busy work and family life.We’ll talk about everything from tackling your hardest task first, to batching similar tasks, to creating a “
Habits for staying well at work - my turn to be the guest with Ange Davies from ‘Work and Wellness’
This week’s episode is a little different, I got to be the guest! Ange Davies invited me onto her Work and Wellness podcast, and we had such a rich conversation about habits, energy, and what it really takes to stay well at work.I opened up about my personal experience with chronic fatigue and how it completely shifted the way I think about energy. These days, I see energy as one of our most preci
The holiday habit: The research-backed must-do’s to get the most out of your breaks
Holidays are meant to recharge us but have you ever come back from a break feeling just as tired (or even more frazzled) than when you left?In this episode, I dive into what the research actually says about rest, recovery, and how to get the most out of your holidays. It’s not about doing nothing, it’s about doing the right things that allow your body and mind to reset.If you’ve got a weekend away
How building the habit of delegation can transform your life with Fiona Campbell
Ever felt like you’re spinning your wheels because you’re trying to do all the things yourself? You’re not alone and today’s episode might just be the permission slip you’ve been waiting for.In this episode of The Habit Nerd, I sit down with delegation and tech expert Fiona Campbell to unpack how the simple (but not always easy) habit of delegation can transform your life. Fiona shares how treatin
The 4 reasons your new habit won’t stick, and how to change that today
Be honest, how many times have you started a new habit, felt really motivated for a week or two… and then slowly let it slide? You’re not alone. In fact, most of us fall into the same common traps when trying to make habits stick.In this episode, I unpack the four biggest barriers that stop habits in their tracks:🧠 Cognitive barriers – the beliefs and misconceptions that hold us back🏠 Environmenta
Special Episode - The low point that led to my biggest breakhrough
Hi Habit Nerds 👋This episode is a little different — it’s just me, sharing the story behind The Habit Nerd.Back in 2020, like so many of us, I was trying to do it all. Full-time work, parenting two kids, and studying for my doctorate… all during a global pandemic. On the outside I kept going, but inside I was completely overwhelmed.The turning point came when I finally hit pause. That moment of re
Feeling disorganised in your home or workspace? Decluttering expert Amy Revell with habits to help
Be honest , does clutter creep into your home or workspace more often than you’d like? You’re not alone. Disorganisation isn’t just about the “stuff” we can see, it’s also about our habits, our systems (or lack of them), and sometimes even the emotions we attach to the things we own.In this episode, I’m joined by Amy Revell, a decluttering expert and host of The Art of Decluttering podcast. Amy ha
Your energy is precious and limited - are you spending it on the right things?
We spend so much time trying to manage our time but have you ever thought about how you manage your energy?In this episode, I share a framework that completely changed the way I think about productivity and burnout: the energy envelope. It’s an idea that originally came from research on chronic fatigue, but honestly, it’s something we can all use in our everyday lives.Here’s the gist: your energy
Dr Emily Musgrove - Habits to help us become unstuck
Hey Habit Nerds 👋Let’s be honest, feeling stuck is something we’ve all been through. Maybe it’s in work, relationships, health, or just a general sense of meh. And sometimes, the more we try to “push through,” the harder it feels to actually move.That’s why I loved this week’s conversation with Dr Emily Musgrove, a clinical psychologist and author of Unstuck. Emily brings such a compassionate, gro
I needed ALL the habit help to return to exercise. Here’s how I’m making it stick.
This one’s personal.In this solo episode, I’m taking you behind the scenes of my return to exercise after major surgery and let me tell you, it’s taken every bit of habit knowledge I’ve got to make it stick.If you’ve ever found yourself starting from scratch with something that used to be easy (or maybe never was), I hope this encourages you. I also share how I’m leaning on environment, self-refle
Habits for work and wellness with Ange Davies
If you’ve ever asked yourself, “How can I keep up this pace without burning out?” — this episode is for you.This week I’m joined by the brilliant Ange Davies, a wellbeing speaker, leadership coach, and the host of the Work and Wellness podcast. Ange brings 16+ years of experience from the corporate world and combines her background in psychology with real-life strategies to help high performers st
The mindset shift changing the way I work and live
This week’s episode is short and sweet, but oh-so-powerful.I’m sharing one mindset shift that’s been quietly changing everything the way I work, the way I parent, how I show up in friendships, even how I look after my health.It’s this: Don’t let perfect be the enemy of good.As a recovering all-or-nothing thinker (🙋♀️), I’ve spent years giving up on things because they didn’t go exactly to plan. I
Evidence-based manifestation: Mel Crane on the 3-part system for creating a life of your dreams
Hey Habit Nerds 👋What comes to mind when you hear the word manifestation? Vision boards? Journaling? Hoping the universe just delivers?Well... what if I told you there’s actually science behind it?In this episode, I’m joined by the brilliant Mel Crane — an evidence-based manifestation mentor (yes, that’s a thing!), and we dive into what manifestation really looks like when you strip away the fluff
A mid-year habit check in
We’re officially halfway through the year. Can you believe it?Whether the past six months felt like a blur or a breakthrough, now is the perfect time to pause and check in with yourself.In this episode, I’m walking you through a simple Start, Stop, Continue reflection to help you realign your habits with the life you actually want, not just the one you’re managing to survive.This isn’t about overh
Habits for being healthy and not hungry with nutritionist & personal trainer Rachelle Doss
Being healthy doesn’t have to mean being hungry or hard on yourself.In this episode, I’m joined by clinical nutritionist and personal trainer Rachelle Doss, and we’re unpacking what it really takes to build sustainable, identity-aligned health habits.We talk about:Why small, consistent actions matter more than intense overhaulsThe link between self-worth and wellnessHow to fuel your body without s
Burnout is on the rise - habits to safeguard yourself
Let’s talk about something a lot of us brush off as “just being tired” burnout.In this episode, I open up about my own experience with burnout and how I initially ignored the signs. We dive into what truly differentiates burnout from everyday exhaustion, how it shows up in your body and mind, and what the research says about why it’s becoming more common, especially among high-achievers and workin
Habits for financial abundance with Carla Townsend from Money Mindset Hub
Habits for Financial Abundance with Carla TownsendLet’s talk about money, the kind that flows with ease and intention. In this episode, I’m joined by money mindset and success coach Carla Townsend from Money Mindset Hub. We go deep on the habits behind the abundance, not just the practical stuff, but the internal dialogue and identity shifts that truly shape your financial life.We chat about:How t
A simple blueprint for creating good habits and breaking the bad ones
A Simple Blueprint for Creating Good Habits (and Breaking the Bad Ones)Ever wondered why some habits stick like glue and others fall off after a week? In this episode, I’m breaking it all down the science, the psychology, and the sneaky systems that either help or sabotage our habits.We’ll talk about how nearly half of what you do every day runs on autopilot (yes, really!), and how you can finally
Feeling anxious? Simple habits to reset, with counsellor, author and anxiety coach Anna Ferguson
Feeling Anxious? Simple Habits to Reset with Anna FergusonThis week, I’m so excited to welcome Anna Ferguson, counsellor, author, and anxiety coach, to the show! We’re diving deep into the world of anxiety and, more importantly, the small but powerful habits that can help you reset when it all feels too much.Anna and I chat about why hydration is more than just a glass of water—hello, electrolytes
I was screaming at my favourite podcast hosts - here’s why!
Let’s be real, procrastination isn’t about laziness. Most of the time, it’s about overwhelm. The pressure. The perfectionism. The endless to-do list. 🙃In this episode, I share the exact moment I was yelling at a podcast (true story) and what it revealed about how we talk about and deal with procrastination.If you’ve been stuck, spinning, or self-sabotaging... this is your permission slip to try so
How seeing courage as a habit can transform your life with author Martin Stark
In this powerful episode, I’m joined by Martin Stark—author, advocate, and the self-declared “Courage Champion.” And honestly? You’ll understand exactly why after hearing this conversation.Martin opens up about living with Addison’s disease and the daily choices he makes to maintain his physical and mental well-being. We dive into what it really looks like to practice courage—not in a once-off, bi
How to stay LASER focused and achieve your goals
Ever feel like your brain is constantly jumping from one thing to the next—and you’re barely making progress on what actually matters? Same. That’s exactly why I recorded this episode.This week, we're getting real about focus. Why it's so hard to find it, how to protect it, and what to do when everything (including your own brain) feels like a distraction.We’ll talk about the small habits
