The Tom’s Life Lab Podcast

This episode of Tom's Life Lab explores how growth comes from pursuing the cringe. Cringe is the emotional signal that we're brushing up against our edges. It's something most of us instinctively avoid, but if you're never cringing, you're probably not growing. When we cringe, it's often because we feel exposed, at risk, or a bit awkward; however, the leaders that learn to embrace this feeling, evolve the fastest. They ask questions in a room full of experts, admit when they don't know, and try new formats, even if they don't succeed. In the episode, Tom reveals his own cringe moment, and how the thing that he thought would make him feel foolish, actually made him feel alive. Listen now for some examples of ways you can pursue the cringe.

Powerful partnerships are often at the heart of breakthroughs in leadership, business and life. Big leaps forward rarely come from acting alone; they come from leaning into partnerships. Collaboration isn't just nice to have; it's a necessity. We need people around us who challenge us, support us and see possibilities we wouldn't see on our own. Powerful partnerships aren't just about working together, they're about building trust, showing vulnerability and creating something great.  In this episode of Tom's Life Lab, Tom discusses what makes a powerful partnership work, the benefits of his own partnerships, including Beyond Potential and The Sustain Collective, and how you can create more powerful partnerships of your own.

In this week's episode of Tom's Life Lab, Tom explores the feeling of being stuck and how to move through it. We all know how it feels to be stuck. When we know something needs to change, but we're not sure what to do next. Feeling stuck isn't a sign of failure; it's a sign something matters to you; however, problems can arise when we stay stuck, and staying stuck is a choice. We often tell ourselves we lack clarity, when really what we're lacking is courage. We know what to do, but put it off due to feelings of discomfort or a fear of taking a risk.  Are you feeling stuck? It's time to stop sitting in it - join Tom to find out how to move past it. 

Complaining feels good. We all get tempted to do it, because it can make us feel seen and validate feelings of frustration, but it rarely gets us anywhere.  Whether it's about traffic, the weather, tech issues or company culture, complaining may feel like taking action, but this act alone won't move us forward, and instead causes us to get stuck in a loop where nothing changes. The energy you bring to your life and leadership sets the tone with others. Lead with complaint, and you invite more of it, which is draining for you and those around you. Next time you feel like complaining, explore what is beneath it instead. Is a boundary being crossed or a need not being met?  Join Tom in this episode of Tom's Life Lab to find out how to shift a complaint into positive change.  

Many of us believe life just happens to us. We react, respond, cope and manage like we are passengers in our own stories. What if we flipped this and, instead, behaved like we happen to our lives? This isn't about control, it's about agency. The ability to decide how you show up, what you focus on and how you respond in any situation. This shift to 'I happen to my life' doesn't need to be dramatic to be profound, and it may not be easy to start with, but with practice, it will come. In this episode, I give examples of subtle ways you can change your mindset and behaviour to put you back in the driver's seat of your life. If you've ever felt like you're reacting to other peoples' priorities and losing a sense of who you are, this episode is for you.

We’ve all heard the phrase: You never get a second chance to make a first impression. But how true is it in leadership and life? In this episode, Tom explores the importance of first impressions. From the subtle, instinctive signals people read in those opening seconds, to the deeper trust that only grows over time, he challenges whether we place too much weight on the moment, and not enough on the relationship. You’ll discover: Why presence is the real currency of leadership. How authenticity creates lasting influence. Practical tools to ground yourself, shift your energy, and connect more deeply. Through stories, neuroscience insights, and coaching examples, Tom unpacks what it means to show up with clarity and intention. So, what impression are you making today?

In this episode of Tom's Life Lab, we welcomed leadership expert and founder of Fenton Place, Lee Rogers. Lee shared his personal weight loss story, the inspiration behind his 'Fit Over 40' campaign, and how this evolved into the 'Fitter4Forties' Instagram channel he runs today. He explained how he developed the '5 P Model' (Purpose, Plan, Prepare, Perform and Pursue), a goal setting framework he uses regularly, not just on his fitness journey but in his business too. Lee discussed real life examples of how he uses purpose to sustain performance, citing how his family are the main motivators behind his drive to take care of his health. If you need an energy and motivation boost, this is a must listen! Connect with Lee on LinkedIn. Follow the Fitter4Forties Instagram channel. Listen to the Leadership Actually podcast. Visit the Fenton Place website.

In this Tom's Life Lab episode, Tom explores the myth of finished. This idea that we'll be enough when we're confident, clear and finally 'get there'. When we cling to the myth of arrival, we increase pressure on ourselves. We chase certificates, titles and clarity as if there is a 'final' version of ourselves, but the reality is there is rarely a finished product.  Growth doesn't stop as you work your way up, and by embracing uncertainty, you open yourself up to learning and evolving.  Listen to the episode to find out how to stop tying your worth to being finished, and welcome a mindset of continued growth.

Welcome to this week's episode of Tom's Life Lab, where Tom discusses how to manage a challenging relationship. Whether it's with a colleague, boss or family member, if you've ever found yourself thinking, "I just have to live with this" when a person seems unreachable, immovable or uninterested, this is for you.  Whilst it might feel easier to believe you've done all you can, this isn't always true. Influence starts with self-awareness of what you're bringing to the conversation, and what you expect in return. Focusing on being right over curious? Acting defensively, not open-minded? You could be sending signals that create tension, disappointment or resentment.  In the episode, Tom reveals the levers you have control over, including your tone, timing and assumptions, that could shift the dynamic for the better. Listen now and share it with anyone you know who is navigating a tough relationship.

This week's episode of Tom's Life Lab is for anyone who has ever felt like they know they're good at what they do, but they've struggled to get it across to others. You've put in the work, earned your insight and built your capability, but some of those around you just don't get it or, worse, they ignore or reject it. The gap between knowing what you can bring, versus what others are seeing, is identity-shaking.  If your identity is wound around being capable, then when your competence is met with rejection it can encourage feelings of doubt and have you questioning yourself. Listen to this episode for tips on how to untangle this identity knot, and for an experiment you can try over the coming week.

Welcome back to the Life Lab, where we experiment with life, work, and all the weird and wonderful stuff in between. In today’s episode, we explore how meaning shows up not in the grand gestures or big milestones, but in the small, quiet moments of life, the ones that often go unnoticed. From late-night sunsets to Lego towers that keep falling over, we look at how to find joy, connection, and purpose in the everyday. We also take this into the world of work, reflecting on the moments that bond teams, build trust, and remind us we’re human, especially in the middle of the mess. Plus, there’s a simple experiment you can try this week to uncover the meaningful moments hiding in plain sight. Because maybe, just maybe, these are the golden days.  

In this episode of Tom’s Life Lab, Tom explores a truth every leader wrestles with but few talk about openly: how we show up during times of change. When uncertainty strikes, the instinct can be to pull back, go quiet, or try to “fix it all” behind the scenes. But real leadership isn’t about perfection, it’s about presence. Tom shares why leaning in (not withdrawing) is the most powerful move a leader can make when their team is navigating challenge. Drawing from personal experience and coaching insight, he introduces the idea of the leader as a bridge, not a lighthouse. He offers practical micro-moves that build trust, clarity, and connection in uncertain times. Plus, you’ll get this week’s Life Lab Challenge, a simple three-check-in experiment to deepen your leadership presence and spark more meaningful conversations. Whether you're holding space for others or needing a moment to reflect on your own leadership energy, this episode will help you pause, reset, and lean into the discomfort with intention.

Everyone loves a shiny beginning or a big finish. But what about the bit in the middle? The slog. The self-doubt. The “why did I even start this?” phase. In this episode of Tom’s Life Lab, we’re talking about the hard yards in the middle, where motivation fades, support dries up, and the grind gets real. Tom shares his own mid-journey wobbles (yep, even with this podcast) and why we need to normalise supporting ourselves and each other during the invisible stretch and through the unglamorous bits. Whether you’re knee-deep in a big goal, supporting someone else who is, or just quietly turning up for day 47 of “still trying,” we see you. Kudos for keeping going. If you need it, here’s your reminder: the middle miles matter. It’s the messy middle, the unseen effort, that makes the finish line possible. Your perseverance might be quiet, relenting and feel like a grind, but if you're still going, you're still growing.  So, what happens after the beginner's hype and before the big finish? It’s that long, unseen, unglamorous, often overlooked middle, the bit where doubt creeps in and support fades. And that’s exactly when we need to show up for each other, offering steady encouragement that says: I see you, I’m with you, and I haven’t stopped believing in you.

In this podcast episode, Tom is making the case for asking "stupid" questions. He explains how holding back is often the worst choice, as when we don't ask, we stay confused. By querying, we learn, and so do those around us. Listen to the episode to understand: Why we hold back from asking questions The benefits of caring more about getting something right over looking smart How to get better at questioning It's a short episode, packed with actionable insight for you to practice immediately.

In this uplifting episode of Tom’s Life Lab, Tom Emery is joined by empowerment coach Raquel Braganza for a conversation about joy, what it really means, how we can cultivate more of it, and why it matters. Raquel offers a refreshing take on joy as something we actively pursue, rather than something that simply happens to us. Together, she and Tom explore how joy can coexist with other emotions like sadness, how expectations can sabotage our happiness, and why it's so important to build a personal 'menu of joys' to access in different emotional states. Listeners will be inspired by Raquel’s “treasure hunter” of joy approach, seeing it not as a fleeting feeling but as a daily practice that brings us back to ourselves. Whether it’s through rituals, nature, music or mindfulness, she invites us to notice and name joy in the smallest moments. This is a conversation for anyone looking to shift their perspective, reconnect with what lights them up, and build emotional resilience in a practical, empowering way. Raquel offered our listeners a free gift, which you can access here: https://poweredbyjoy.coach/  Connect with Raquel on LinkedIn: https://www.linkedin.com/in/raquel-braganza-8b648215b/  and Instagram: https://www.instagram.com/raquelbraganza_lifecoach/?hl=en 

In this powerful episode of Life Lab, Tom Emery sits down with performance coach Rob Tracz to explore the journey from hustle-fuelled burnout to founding Prime Performance Coaching. Rob opens up about the emotional and physical costs of overwork, the deeper motivations behind his relentless drive, and how reflection helped him reset. They unpack the pitfalls of hustle culture, the role of resilience, and how embracing discomfort can be a gateway to growth. Rob now works with entrepreneurs and really driven individuals. His coaching methodology focuses on looking good, feeling good, and doing great things. Expect practical insights, honest reflections, and a clear call to live and lead more intentionally. Find out more via Rob's website: https://robtracz.com/  Connect with him on LinkedIn: https://www.linkedin.com/in/robtracz/  and Instagram: https://www.instagram.com/robtracz/ 

In this episode of Life Lab, Tom dives into a habit many high performers quietly battle: rumination. If you’ve ever found yourself replaying a meeting moment at 2 am or over-analysing a raised eyebrow in a boardroom, you’re not alone. But what if this pattern of thought wasn’t a flaw, but an untapped strength? Tom shares a personal story of rumination in an executive setting and explores how the brain’s default mode network, often blamed for anxiety, can also be a powerful tool for creativity, empathy and insight. With a simple 3-step experiment (label it, timebox it, extract the insight), he shows how to harness the loop instead of being trapped in it. Because the real superpower isn’t overthinking—it’s learning to think deeply without drowning.

We’re more digitally linked than ever—yet so many of us feel alone. With smart assistants, AI-generated replies, and curated feeds shaping our interactions, it’s easy to mistake constant contact for true connection. But is efficiency eroding our empathy? In this episode, Tom invites us to reflect on what authentic connection looks and feels like, and why it matters. He challenges listeners to embrace the beautifully messy, inconvenient reality of real relationships by trying three practical micro-experiments: Speaking instead of typing Responding with curiosity and intention Having at least one unfiltered conversation Because in an age of artificial closeness, the most radical thing you can offer is your honest, human presence. Because the future may be digital, but connection is still analogue at heart.

Imposter syndrome affects up to 70% of people (perhaps more) - in this short episode of Tom's Life Lab, Tom delves into this important topic. Inspired by a recent event at the Fletchers Group Female Lawyers Breakfast Network (FLBN), where Tom hosted a panel on the subject - and was the only male in the room - he details his own experiences of imposter syndrome. He goes into detail about where these feelings can originate from, the importance of awareness and sharing these experiences, and some ways you can overcome imposter syndrome. Remember, feeling like an imposter doesn't mean you're a fraud - it means you're growing. If you liked the episode, subscribe for more tips, or share it with someone who might find it helpful. 

In this episode of Tom’s Life Lab, Tom sits down with George Bettany, founder of the mindful running community Mara and a passionate advocate for presence, performance, and purpose. They explore the deep connection between mindset and movement, and how running slowly, without judgment, can be one of the most transformative practices for both body and mind. George shares his personal journey from competitive footballer plagued by overthinking to coach and retreat leader helping others find freedom through mindful movement. It's a rich, honest conversation about fear of failure, letting go of outcomes, and why presence isn’t about perfection, but about practice. Whether you’re a runner, a leader, or someone simply seeking more calm and clarity, this episode offers insight, inspiration, and practical tools for cultivating presence in everyday life.   Connect with George: Instagram: https://www.instagram.com/georgebettany/ and https://www.instagram.com/mararunclub/  LinkedIn: https://www.linkedin.com/in/georgebettany/  Find out more about Mara via the website: https://mararunclub.com/    Books George mentioned:  The Power of Now Mindful Ultramarathon Running