The Positive Habits Podcast

What if one small habit could pull you out of burnout… and completely change the direction of your life?In this episode, Kat Thorne sits down with Carol Mead, a corporate HR professional turned botanical wellness creator and founder of Elyse. What started as a personal journey through stress, anxiety, and burnout became a powerful discovery - and ultimately, a brand designed to help others reset, rebalance, and perform at their best.From 3am wake-ups and emotional exhaustion to creating natural scent-based tools used by colleagues in high-pressure environments, Carol shares how she turned her lowest point into something meaningful.This is a conversation about courage, intuition, and the power of small, simple habits - especially the ones we often overlook.Burnout doesn’t happen overnightStress → anxiety → exhaustion → emotional overwhelm and often we don’t intervene early enough.One small habit can create a breakthroughFor Carol, it was something simple: inhaling essential oils to regulate stress in the moment she needed it.Your lowest point can become your purposeWhat started as survival became a tool to help others - and eventually, a brand that she is now scaling.Experience creates beliefCarol’s colleagues didn’t need convincing - they felt the impact immediately and kept coming back.We’re overlooking simple performance toolsBreath, scent, pauses - the basics that can transform how we feel and perform.“My husband said: I feel like we’re losing you and that was my wake-up call.”The moment Carol realised her oils weren’t just helping her… but everyone around herABOUT THE GUESTCarol Mead is the founder of Elyse, a botanical fragrance brand born from her own journey through burnout and anxiety while working in the corporate world. Blending neuroscience, scent, and ritual, she creates plant based fragrances designed to calm the nervous system and shift emotional states. Her work explores how small sensory habits can transform how we feel, think, and show up in the world.ABOUT THE HOSTKat 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 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

In this 10-minute solo episode, Kat explores why stepping outside your comfort zone is one of the most powerful things you can do for your personal and professional growth.From early morning sea dips to speaking on international stages, Kat shares real-life examples of how doing uncomfortable things - consistently - builds confidence, resilience, and momentum.Because the truth is…👉 Growth doesn’t happen where things feel easy.Kat dives into:Why your brain is wired to keep you safe (and stuck)How small, uncomfortable actions build real confidenceThe power of community when doing hard thingsWhy you don’t have to “feel like it” to take actionHow one small habit can stretch your comfort zone over timeShe also shares insights from her experience growing the Women Who PLNGE community - from 4 people to over 60 weekly participants - and what it teaches us about human potential.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 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

In this episode of The Positive Habits Podcast, Kat sits down with the brilliant Izzy, founder of Uforma, to talk about the future of fashion, the hidden cost of fast fashion, and why finding clothes that truly fit can completely change how we feel.After meeting at a recent event hosted by Melinda Palomino, with special guest Roxie Nafousi, Kat knew she had to bring Izzy onto the podcast. At just 21, Izzy is already building a startup with a powerful mission: to make online shopping more accurate, more confident, and far less wasteful.Together, Kat and Izzy explore the real problem with online fashion today - not just overconsumption, but the fact that so many people are forced to guess their size, order multiple options, and send items back. Izzy shares how Uforma is using AI to help solve that problem by creating a more personalised shopping experience, giving customers a better idea of how clothes will actually fit their body before they buy.They also unpack the wider conversation around Shein, Temu, TikTok shopping, returns culture, rental fashion, and what needs to change if we want a more sustainable fashion industry.And of course the conversation ends with habits. Izzy shares the one practice she keeps coming back to in order to manage stress and avoid burnout while building a business: journaling - or as Kat prefers to call it, a good old-fashioned brain dump.This is a fascinating conversation about confidence, consumer habits, startup life, sustainability, and building something meaningful at a young age.ABOUT THE GUESTIzzy Mintus is the Founder of Euforma. Her mission is to reduce online returns and increase conversions for fashion brands by giving their shoppers confidence in the fit of clothing before they buy.https://www.linkedin.com/in/isabelmintus?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_appABOUT THE HOSTKat 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 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

Overthinking is becoming a global challenge and it’s only getting worse in a world full of noise, information, and constant distraction.In this short 10 minute solo episode, Kat shares one of the most powerful (and underused) positive habits to combat overthinking, reduce anxiety, and improve performance: journaling - reframed as “brain dumping.”This simple, low-cost habit can help you regain control of your thoughts, build clarity, and take meaningful action in both your work and personal life.What You’ll Learn:Why overthinking is increasing How your thoughts shape beliefs, behaviours, and habitsWhy “journaling” might be putting you offand what to do insteadThe power of “brain dumping” to calm your mind and nervous systemHow writing helps you challenge unhelpful or untrue thoughtsHow this habit creates clarity, confidence, and better decision-makingThrough writing regularly, she gained clarity on her career, lifestyle, and relationships leading to meaningful change that she couldn’t access just by thinking or talking.Key Takeaway:You don’t need to solve everything in your head.Get it out of your head and onto paper.Clarity comes from creating space - not more thinking.Your Action Step (Start Today):Grab a plain notebook and penSpend 5–10 minutes writing down everything on your mindNo structure. No rules. No pressure.Just write.Final Thought:This is one of the most underutilised habits available to you.It costs nothing but can change everything.Connect with Kat:If you’re curious about bringing simple, high-impact habits into your team or organisation, book a 20-minute virtual coffee with Kat.

In this deeply honest episode of The Positive Habits Podcast, Kat Thorne is joined by Pardeep Gill for a powerful conversation about healing, resilience, and learning to trust yourself again.Pardeep shares her personal journey of leaving a 14-year abusive marriage, the physical toll trauma took on her body, and how simple habits like walking, reading and slowing down became part of her recovery.Together, Kat and Pardeep explore why so many people feel constantly busy and disconnected, how stress and trauma can show up physically in the body, and why the answers we are searching for are often already within us.This episode is a reminder that healing does not always come from doing more. Sometimes it starts with slowing down, being honest with yourself, and paying attention to what your body has been trying to tell you all along.• Why so many of us feel busy, overwhelmed and disconnected from ourselves• How stress and trauma can show up in the body• Why simple habits like walking, slowing down and being honest with yourself can be powerful tools for healing“Don’t work, live and breathe to impress somebody else. Work, live and breathe to impress yourself.” – Pardeep GillABOUT THE GUESTPardeep Gill is Operations Director at Albany Insurance and a passionate leader who brings authenticity, openness and emotional intelligence into the workplace.ABOUT THE HOSTKat 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 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

In this episode, Kat sits down with productivity expert, keynote speaker and community-builder Stoyan Yankov to unpack a surprisingly powerful truth: productivity isn’t about doing more - it’s about living intentionally.They explore the “giver vs taker” dynamic in business and life, why scarcity thinking blocks opportunities, and how to protect your time without becoming transactional. Plus, Stoyan shares practical tools you can use immediately: the “MVP hat” for networking, building boundaries around advice requests, and his “Daily Menu” method for planning your time with outcomes (not vague to-do lists).What you’ll learnWhy productivity = intention, not efficiencyThe “givers / takers / matchers” idea and how to be a mindful giver (with boundaries)How generosity and connection create long-term opportunities (without being “salesy”)What’s really killing productivity right now: distraction, lack of discipline, and reactive daysStoyan’s Daily Menu approach: goals → priorities → time blocks (and why elimination beats addition)A simple boundary system for “Can I pick your brain?” requests (without guilt)Why scrolling feels like rest… but often fuels anxiety and what to do insteadThe power of identity-based habits (“I don’t do X” vs “I’m trying to do less X”)The most underrated truth: the basics (sleep, movement, breathing) still run the showWhy 10 minutes is enough to create real momentum“Be the Most Valuable Person in the room”ABOUT THE GUESTStoyan Yankov is a former movie producer who turned into a productivity & performance consultant, professional speaker, and bestselling author of two business books: PERFORM and PERFORM in Times of Crisis. Stoyan spent a decade in Denmark, where he earned his MSc in Finance from Aarhus School of Business. After graduating, he began his journey as an entrepreneur, founding a high-end video production agency and working as a movie producer and director. Driven by his mission “to bring people together”, he engaged in organizing numerous premium events, private retreats, and business networking experiences.As a consultant and coach, Stoyan has worked with over 570 companies worldwide, ranging from large international corporations to high-growth scale-ups, helping them build high-performance cultures, enhance productivity, and strengthen team cohesion.Stoyan is an experienced speaker, having presented at hundreds of major conferences and events in over 35 countries, including Web Summit, The Next Web, Management Events - Executive Day, and InMerge.Stoyan has personally interviewed 300+ of the most successful business leaders on the planet. As a founder & host of the Productivity Mastery podcast, he routinely learns from industry giants like Guy Kawasaki, the founder of Reebok, the president of Starbucks, bestselling authors, and top-tier executives. 

In this episode, Kat sits down with Emily Gill (founder at Levra and recognised as one of the Top 50 Women in Tech) for a real conversation about modern busyness, perfectionism, and the habits that protect human performance. They unpack why we’ve become human doings, how tiny “basic” habits (sleep, breathing, movement) create outsized impact, and why human skills like empathy, connection and communication are becoming even more valuable in the age of AI.What you’ll hear in this episodeWhy life feels like we’re being pulled in “50,000 directions” - and how to decide what deserves your energy todayThe perfectionism trap: “Sometimes good enough is enough”Kat’s take: we’ve shifted from human beings → human doings (and what constant consumption is doing to our brains)The habit most people ignore: the wind-down routine (and why we treat kids better than ourselves at bedtime!)Why we don’t do the basics… even when we know they workHow Kat creates change in teams: pattern disruption + questions that help people see it for themselvesThe power of shared experience: real behaviour change happens when people realise they’re not aloneEmily’s insight: human connection is what “fills up our soul” — and why loneliness is a real performance problemWhy discomfort is part of growth (and why in-person connection is coming back)Phones, attention, and the impact on family connection (the restaurant moment that hit hard)Emily on AI: automation will rise - so human skills (empathy, conflict management, reading the room, asking better questions) become the differentiatorA brilliant reframe: kids wear an Elsa outfit with full confidence… what would change if adults did life with that energy?ABOUT THE GUESTEmily Gill is the Co-Founder of LEVRA, an award-winning EdTech company solving Human Skills gaps for businesses by using psychometrics, and AI to measure and develop Human Skills, such as communication, teamwork and EQ. A former Finance Lawyer at Clifford Chance, she completed her MBA at the University of Oxford and has been recognised as one of the Top 50 UK Women in Tech. Emily is a Certified Coach (CPCC) and serves as Chair of School Governors at Harris Clapham.LinkedIn Profile: https://www.linkedin.com/in/emilygilllevra/ABOUT HOST KATKat 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 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

In this episode, Kat is joined by Bella - a rising talent whose energy “jumps off the page” on LinkedIn and into real life. Together, they unpack the small habits that quietly build confidence, protect mental health, and shift your day from autopilot to intentional.Bella shares how Atomic Habits introduced her to habit stacking, why music became her mood-reset tool during high-rejection cold-calling days, and how her current “kitchen disco party” habit (3–5 minutes while the kettle boils) sets her up for better focus and energy.They also explore boundaries with social media (and why scrolling can feel like a trance), how to change your mindset by changing what you consume, and the powerful ripple effect of small daily choices - at home, at work, and inside teams.Bella opens up about her work at Purple Story - a people-first business that improves performance by developing leaders and culture and the team habits and values that shape confidence and growth.ABOUT THE GUESTBella Hacking is a Business Development Executive at Purple Story. She works in leadership and culture development at Purple Story, helping people and organisations grow through better communication and self-awareness. Coming from a hospitality background, she’s deeply interested in the habits, mindsets, and small daily choices that shape how we show up at work and in life. Link to linkedin: linkedin.com/in/bella-hacking-281874107 Link to website: purplestory.co.uk Link to youtube: https://www.youtube.com/@PurpleStory-DigitalLearningABOUT HOST KATKat 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.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat speaks with Ian Burrell, the Global Ambassador for Rum, about carving your own path, building confidence, and developing the mindset needed to succeed.Ian shares how his journey began behind the bar, eventually leading him to become the only global ambassador for an entire drinks category - a role he created through passion, persistence, and belief in himself.The conversation explores the importance of mentorship, communication, positive habits, and overcoming limiting beliefs, as well as the challenges young people face today when building confidence and finding direction.Ian’s story is a powerful reminder that opportunities don’t always appear - sometimes you have to build your own table.This episode is about mindset, resilience, and taking ownership of your future - one positive habit at a time.HighlightsIan Burrell became the only Global Ambassador for Rum through dedication and initiativeOpportunities often come from creating your own pathMentorship can transform confidence and directionPositive habits play a key role in long-term successFocusing on the best possible outcome builds resilienceABOUT THE GUESTIan Burrell – also known as the Global Rum Ambassador – was voted the tenth most influential person in the World Drinks industry by Drinks International in 2020. He shares his infectious passion for rum and cocktails with the public the world over through masterclasses, seminars, speeches, and festivals.https://www.instagram.com/therumambassador/?hl=enABOUT KATKat 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.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of the Positive Habits Podcast, Kat Thorne is joined by Ashley Hadley, founder of the Portsmouth Magazine, for a powerful conversation about community, purpose, and what it really takes to build something meaningful from the ground up.Ashley shares his journey from the construction industry into publishing, and why he felt compelled to create a physical magazine in an increasingly digital world. Together, they explore the importance of local stories, the role of print media in fostering real human connection, and the often-unseen challenges of entrepreneurship.The conversation also dives into balancing family life with ambition, overcoming self-doubt, the value of mentorship, and how strong support networks and positive habits can make all the difference - not just in business, but in life.At its heart, this episode is a reminder that community isn’t a nice-to-have - it’s essential.ABOUT THE GUESTAshley Hadley is the founder of The Portsmouth Magazine, leading its vision and growth across the region. He runs the publication alongside his wife and co‑director, Victoria, forming a strong leadership partnership. Together, they continue to champion local stories, creativity, and community engagement throughout Portsmouth.Find out more https://www.theportsmouthmagazine.co.uk/ABOUT KATKat 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.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of the Positive Habits Podcast, Kat is joined by Daniele for an honest conversation about the habits that shape our mental health, relationships, and performance - at work and at home.Together, they explore how the pandemic disrupted our routines, blurred boundaries between work and life, and quietly changed our relationship with technology. Daniela shares the powerful story of starting a movie club during lockdown, which became a lifeline for connection, empathy, and mental wellbeing.The conversation dives into digital detoxes, mindful phone use, the impact of social media on mental health, and why creating safe, vulnerable spaces - particularly for men, is more important than ever. At its heart, this episode is about community, boundaries, and the small habits that protect us in a constantly “on” world.ABOUT THE GUESTDaniele Fiandaca is a speaker, consultant, coach and author specialising in engaging senior leaders and men with inclusion and diversity. Find our more www.tokenman.orgABOUT KATKat 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.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat Thorne is joined by Polly and Jorge, founders of Moovafy, to explore a powerful question:What if buying and selling a home was more human?Polly and Jorge share their personal story of struggling to sell their London home despite it being “a beautiful house” and how that emotionally draining experience led them to uncover what’s missing in today’s property market: human connection.What ultimately sold their home wasn’t a listing or a perfect set of photos - it was a neighbour who felt the energy of their family home.That insight sparked the idea for Moovafy: a platform designed to sit alongside estate agents, not replace them, giving buyers and sellers a space to share their stories, experiences, fears, and hopes - and feel less alone in one of life’s biggest decisions.In this episode, we discuss:Why the property process feels so emotionally heavy for buyers and sellersHow disconnection and digital overload are impacting major life decisionsWhy many sellers want their home to go to the right person - not just the highest bidderThe mental health impact of buying and selling propertyWhy estate agents still matter and how the process can evolveThe startup rollercoaster and the small grounding habits Polly and Jorge rely onThis conversation is about more than property - it’s about belonging, identity, and the places we call home.🎧 If you are in the property market and/or struggling to buy or sell, this episode could really help.ABOUT THE GUESTPolly and Jorge are Co-founders @ Moovafy. They're a small husband and wife team looking to bring storytelling into the property market. Moovafy - https://moovafy.co.uk/https://www.linkedin.com/in/polly-lopez-clarkson-4145a329/ https://www.linkedin.com/in/jorge-lopez-3278b452/ABOUT KATKat 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.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat is joined by Imogen, co-founder of The Northern Pasta Company, for an honest conversation about food, mental wellbeing, and performance.Imogen shares how living on a small Croatian island during the pandemic transformed her relationship with food and inspired her to create a pasta company rooted in quality, joy, and connection.Together, Kat and Imogen explore how modern food culture, ultra-processed foods, and diet myths impact our energy, mood, and ability to perform at work.They discuss why food shouldn’t be rushed, feared, or guilt-filled and how small, positive habits around eating and cooking can lead to better focus, resilience, and wellbeing.In this episode, we cover:Food, mental health, and performanceBreaking free from diet culture and food shameWhy pasta (yes, pasta!) can be good for youThe power of simple food rituals and shared mealsSmall habits that help you feel better every day🎧 Tune in for a refreshing reminder that how we eat shapes how we live.ABOUT THE GUESTImogen Royall is the co-founder of Northern Pasta Co. and the creative force behind its mission to reimagine pasta as something nourishing, joyful and deeply connected to land and people. Inspired by time spent living in Croatia and a growing fascination with British-grown heritage grains, Imogen set out to create pasta rooted in flavour, sustainability and care. Imogen’s relationship with food was shaped early on by complexity. She dropped out of university and spent much of her youth navigating complex PTSD and a difficult relationship with eating, where food became a source of fear and control rather than pleasure. Over time, that fear transformed intofascination and then grew into love. From this experience came a belief that still underpins everythingshe does today: if food can hold that much fear, it can also hold that much joy.InstagramNorthern Pasta CoABOUT KATKat 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.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this solo episode, Kat discusses 3 transformative habits that significantly boosted her confidence in 2025. She emphasises the importance of not checking your phone first thing in the morning, committing to 10 minutes of daily movement, and maintaining a consistent bedtime. Each habit contributes to improved mental health, emotional regulation, and overall well-being, ultimately leading to a more confident and energised life.HighlightsNot checking your phone first thing boosts self-control.10 minutes of daily movement improves emotional regulation.Consistent sleep improves decision-making and emotional control.Habits can be easy to implement with small commitments.Your body and brain are essential for achieving your dreams."I feel strong mentally and physically. I've never felt more confident and energised."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. https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.www.venncard.com

New Year´s resolutions don´t work – but a transformational 2026 is still within your reach. It´s in your control to make it your most impactful year yet. All it takes is one small, positive habit change. Kat explains how to identify which area of your life to focus on and which small yet powerful habit change to make. KEY TAKEAWAYS New Year’s resolutions often fail because they’re too big, vague, and numerous. Real change comes from small, realistic shifts that fit into real life. Start the habit of writing down your thoughts (journaling). That is how you will identify what really matters to you and choose the right small habit change to make. The positive habit commitment that you stick to starts to have this incredible ripple effect. It will improve areas of your life that you can't even imagine. The way to actually achieve all of those goals is to start with one thing. Then, you can stack and you can gradually build on top of it. Specificity and a strong ‘why’ are what turn goals into lasting habits. It’s far more powerful to commit to being a healthy, energised person for life than to chase short‑term fixes like losing weight for a single event. Committing for 21 days builds evidence that you can trust yourself. That single daily habit change creates a ripple effect. It subtly improves areas of your life you didn’t even expect to change. Your thoughts, beliefs, and behaviours are both the biggest barrier and the biggest key to your future. BEST MOMENTS “2026 can be the year that you dreamed of. It really can.” " You don't have to say you can do it for the whole year, just start off with doing it for 21 days." "Journaling - it's essentially just writing your thoughts down. That is how you get clarity, that is how you regain control, and that is how you can take your life to a whole new level." 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Kat speaks with former England rugby player, adventurer, and eternal optimist Ollie Phillips. He shares how choosing optimism, surrounding himself with the right people, and pushing beyond his comfort zone have shaped his life. His journey includes a career in professional sport, corporate work, fundraising, climbing mountains, and now preparing to row 3,000 miles across the Atlantic. Together, Kat and Ollie explore the realities of staying positive in a negative world, how to handle “mood hoovers,” the power of shared experiences and community, and the role small daily habits play in building resilience which also makes it easier to stay optimism. KEY TAKEAWAYS Choosing optimism is an active daily decision. You can’t control the world, but you can control how you show up in it. You are deeply influenced by the people around you. Positivity and negativity are both contagious, so it matters who you spend time with – and what energy you bring. “Mood hoovers” usually have a story you can’t see. Curiosity, listening and genuine care often create more change in them than judgement or avoidance. Growth lives on the other side of discomfort. Whether it’s extreme adventures or simple habits like cold water dips and movement, stretching your comfort zone helps you feel more alive and resilient. You don’t truly know if something serves you until you try it. Letting go of preconceived ideas and staying curious keeps your life bigger, richer and more fulfilling. Surrounding yourself with people who stretch you accelerates your progress. Being the least experienced in the room can feel uncomfortable, but it’s often where your greatest growth happens. BEST MOMENTS "Ensuring that you show up every single day ready to deliver the best version of yourself is really the only thing that you can control." "What are you doing to help that individual? Because I fundamentally believe that nobody wants to be grumpy. Some people might be more skilled at it than others, but nobody wants to be unhappy." “Make a lifelong commitment to just being curious to trying different things.” “If all you do is fear losing, you are restrictive, constrained, safe.” ABOUT THE GUEST https://www.linkedin.com/in/phillipsollie Good Vibes Good Life - https://www.amazon.co.uk/Good-Vibes-Life-Self-Love-Unlocking/dp/1788171829 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor: VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.

Today, Kat is joined by Luke Hemsley, founder of alcohol-free wine specialist Wednesday’s Domaine. Their thoughtful conversation is about drinking non-alcoholic drinks, or drinking less, while still being able to feel fully part of any social moment. Luke shares why he built an alcohol-free wine brand even though he still drinks himself. They explore how our social lives became wired around alcohol, what really sits behind that first Friday-night drink feeling, and why so many of us are quietly asking how can I drink less but still enjoy myself. This episode is about reducing the noise without losing the joy and building resilient habits - one small decision at a time. KEY TAKEAWAYS Most people find that not drinking as much alcohol leaves them feeling better, clearer, healthier, and more themselves. Choosing not to drink doesn’t have to be a lifelong declaration; it can simply be a day‑by‑day decision. Just as with vegetarian or vegan choices, reducing alcohol consumption isn’t about being “holier than thou.” For many people it is a personal act of self‑care. So much of what we crave around alcohol isn’t the alcohol at all, but the ritual – the glass in our hand, the signal to relax, the sense of being part of the moment and part of the group. True social inclusion means you shouldn’t have to explain why you’re not drinking. Having good alcohol‑free drinks available is a part of the equation. It makes it easier for you to blend in, stay present, and still feel fully involved in the social occasion. Building something meaningful – whether it’s a business or a new lifestyle – comes down to small, consistent habits: showing up, doing the challenging thing first, and staying curious about how you want to feel in your life. BEST MOMENTS "I do drink alcohol, and that is a big part of the brand - we don't necessarily demonise booze or alcohol or force people to go one way or another." “If you have a non-alcoholic wine in your hand, you can just be a part of that moment, you don't have to face a load of questions about your decision not to drink alcohol." "There was a part of me who used to think that it wouldn't be fun if we weren't all drinking." ABOUT THE GUEST https://www.linkedin.com/in/lukehemsley https://wednesdaysdomaine.com 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.

Today, Kat is joined by Laura Rosinska an experienced Event Exec and the founder of Backstage Wellness for a candid conversation about the habits that saved her life and the reality of thriving with neurodiversity. Laura talks about her journey with late-diagnosed ADHD and autism, confrontation with addiction, and why she founded Backstage to build a more inclusive industry. From cold dips to journaling, Laura shares the micro-habits that helped her reclaim her story, and why genuine connection can be transformative. This is an episode about embracing discomfort, finding your people, and turning your so-called flaws into superpowers. KEY TAKEAWAYS Lasting change starts small. Try stacking one simple habit onto another, like journaling for five minutes after your morning coffee, to gently build daily resilience. The most effective solutions to overwhelm and anxiety are often surprisingly easy to learn and use. There are lots of self-regulation techniques for you to try. The company of others, people who make you feel good is powerful. If you struggle with social events seek out inclusive events, especially those that cater for people who don't drink. Lean on community: honest conversations and group support, even a cold-water dip with friends, can transform tough days into sources of strength. Self-awareness is healing. Whether it’s a diagnosis or recognising a harmful habit you have isn’t about boxing yourself in. It's the opposite, it's your chance to change and move forward. BEST MOMENTS "When you have some self-awareness about the techniques you can use to really self-regulate and slow things down on a real, natural level it's absolutely life changing." "So much of this is just down to our thoughts. I think we are conditioned and taught that our thoughts are us, that they're true." "Doing the training, even breathing exercises, cold water therapy, journaling - just a few steps like that can turn lives around." ABOUT THE GUEST https://www.linkedin.com/in/laurarosinska/ https://backstagewellness.com/ 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Kat speaks with Jodie Goodchild who helps people to become 'Known For' using personal branding on LinkedIn . She explains how being your authentic self and building strong habits helps you to do that and how to use the free version of LinkedIn to build your brand. Together, she and Kat explore what it truly means to be successful, the journey to self-discovery, and the importance of living authentically. You'll hear honest stories about breaking free from societal expectations, building a personal brand, finding your purpose, the value of supportive communities and, of course, the positive habits that help you to do all of that. KEY TAKEAWAYS  True success isn’t defined by or confined to conventional milestones e.g. getting married. True fulfilment comes from defining your own purpose and pursuing your “why”. Embracing your authentic self, even when it goes against social norms, leads to personal growth and self-acceptance.  Authenticity is at the heart of a strong personal brand. By sharing your real experiences, everyday moments, and core values, you naturally connect with others, inspire trust, and build a supportive community around you. When you are authentic, personal branding becomes far easier.  Having the courage to leave a comfortable but unfulfilling path can lead to a more meaningful life. Overcoming the urge to please others is essential for personal integrity, self-care and growth. Regular journaling helps to clarify your thoughts and process your feelings. It empowers you to take charge of your mindset and personal narrative. Facing setbacks with resilience and positivity transforms adversity into valuable lessons and sources of strength. BEST MOMENTS "I don't think success necessarily has anything to do with the money you've got in the bank, because I know people that have got a lot of money, but they are miserable.” "You have to be who you feel like on the inside and not give a whatever about what anyone else thinks ... it sucks the life out of you if you try and pretend to be somebody that you're not.” "We have all of the answers within ourselves." “You get one life ..it actually doesn´t matter what anyone else thinks.” ABOUT THE GUEST Jodie - 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.

In this episode, Kat sits down with Simon and his 11-year-old son Charlie for a conversation about what really happens when you swap screen time for summit climbs and running challenges. From facing biting winds on Ben Nevis to pushing through rainy conditions, Charlie opens up about overcoming doubt, building resilience, and finding strength through physical challenges.  Together, Simon and Charlie reveal that embracing challenges isn’t just about building physical endurance—it’s also about shaping who you are and will become. How it builds the kind of grit life demands and strengthens family bonds. KEY TAKEAWAYS  Getting outside and taking on physical challenges with your children really opens up the channels of communication between parent and child. Being motivated to help his son to meet and enjoy physical challenges, meant that Simon once again became fit enough to climb mountains – a pastime he thought was no longer possible for him to enjoy. Long runs, mountain climbing, and training have equipped Charlie with more than physical endurance. They’ve given him a toolkit for staying focused and being ready to weather the challenges life will throw up. When the rain’s pouring or motivation is running low, Charlie and Simon still put on their shoes and get out there. Remaining consistent no matter what, builds resilience and improves your ability to fully commit to something both now and in the future. Just like muscles, mental toughness gets weaker if you stop using it. Resilience isn’t something you build once and keep forever; it’s forged and maintained by regularly putting yourself in demanding situations, so your mindset stays as strong as your body. BEST MOMENTS “You should be putting yourself in a place of discomfort regularly so you then have that confidence that you can tap into something when you need it.” “In a way, running or the sea is the vehicle for having this natural conversation, which makes it not about the conversation. It takes the pressure off.” “Just try always, try your hardest.” “Whenever you're facing something that seems impossible, I can almost guarantee it will always be possible, if you just try and try until the very end.”  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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.