The Positive Habits Podcast

• Snoozing: The Hidden Habit That’s Holding You Back

  In this solo episode, Kat tackles one of the main habits that contributed to her losing everything in 2016 and how she’s managed to conquer it: the snooze button. If you’re someone who hits snooze on repeat, feeling groggy, guilty, and behind before the day even begins—this episode is for you. Kat shares why snoozing isn’t just a minor morning habit but a mindset killer that impacts your sleep, energy, and goals. She shares her simple, powerful tips to help you finally break free from the snooze cycle. Key Takeaways: Start with self-compassion. Snoozing isn’t your fault—it’s a setting in pretty much every alarm device. Snoozing sabotages your sleep. If you’re struggling with tiredness or disrupted sleep, the snooze button may be making it worse. Broken promises add up. Every time you snooze and skip what you planned to do, you’re reinforcing the idea that you and your goals don’t matter. Change your environment. Move your alarm away from your bed so you have to physically get up to turn it off. Reframe your morning thoughts. Replace “just 10 more minutes” with a reminder of what you chose to wake up for. BEST MOMENTS "I used to snooze my alarm every single morning, 4-6 times.” “You trick yourself thinking you’re going to get this lovely extra sleep” “You’re telling your subconscious that the thing you committed to isn’t important enough now” This episode has been brought to you by 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. ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.  She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.  LinkedIn Instagram

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• Who Owns Wellbeing? Everyone – with Carolann

  Join Kat as she sits down for a conversation with inspiring Operations Director, Carolann Denne. Together, they take a look at what it really means to create a healthy, open workplace where employees feel safe to prioritise their mental health. Carolann also opens up about her own experience with intermittent fasting and how small changes can make a big difference in how we feel and show up in life. KEY TAKEAWAYS Employee well-being is a shared responsibility between employers and employees.  In a fast-paced world, people often neglect their own well-being due to time constraints. It's essential to prioritise reflection and self-care, even if it means scheduling time for it in a busy calendar. Employers should create an environment where issues can be raised and heard, while employees need to take the initiative to speak up about their mental health and well-being. Carolann notes how getting to know your team, and treating employees as individuals, can help to improve workplace performance. BEST MOMENTS ‘There's a lot of times where employees don't talk or speak up until the last minute and it becomes too late and it's a bigger issue than potentially what it needs to be.’ ‘I met somebody very senior in the week and she said that her boss can tell when she's been running before work without even having a conversation about the fact that she's been running.’ ‘I think there's something in today's culture around that where we seem to be a lot more free in what we have the ability to chastise people around these days than we would have done a few years ago.’  ‘We don't recognise the journey that people have been on to achieve milestones, whether that's career or personally, or maybe, you know, recovering from an addiction or whatever it might be. We just look at the moment when people are achieving some kind of success.’ ‘Your truth can sometimes be very different to what the truth is, and having the ability to separate them can really take you down a different path.’ ABOUT THE GUEST Carolann is Operations Director @ QFM Group, mum of two and a dynamic leader with over 16 years experience in hospitality, following a strong start in retail. She leads nearly 100 stores across three global brands, with a proven track record of growing brands through strong operations, creativity, and commercial focus. Passionate about people and supporting women in leadership, she’s driven by helping others grow and thrive in their careers.  LinkedIn ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.  She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.  LinkedIn Instagram The Positive Habits Podcast is Sponsored by 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. Get your free VennCard now

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• What’s Stopping You Isn’t Real, with Chris James

  In this episode, Kat speaks to Chris James, who reveals the lies we tell ourselves that keep us stuck and shares his powerful SCALE framework for growth. Chris shares his thoughts on optimism, relationships, and why most productivity apps are just expensive procrastination tools. Kat and Chris will challenge everything you think you know about success, time management and what it takes to build a life you don't want to escape from. KEY TAKEAWAYS Chris shares his SCALE framework: systemise processes, create evergreen content, use automation/AI, delegate labour to others and eliminate unnecessary tasks to clone yourself in business Phone notes and pen and paper with weekly planning work better for Chris to keep him focused and organised. For most of us, productivity apps create procrastination instead of actual progress Chris uses a ‘perfect week’ calendar to balance daily business tasks with personal non-negotiables, which creates a better work life balance If you're not following through on scheduled commitments, you're simply not experiencing enough pain to drive real change Chris maintains optimism by zooming out, every problem becomes smaller when you widen your perspective If you’re struggling with a situation, Chris suggests you write out the problem and you'll feel better, then create a solution and realise it wasn't that bad Chris's business philosophy shifted from money driven to impact focused after he achieved financial freedom BEST MOMENTS "You're not in enough pain. If you are in enough pain, you'd do the thing." "I have found the most productivity apps are actually just stopping you from being productive because they're forcing you to procrastinate when you should just be doing the thing.” "Your mood, follow the plan, you feel bad about something, does it tie in with the main thing? No. Well, it doesn't matter then, does it?"  "We're overconsuming and we're underproducing, it's no wonder so many people are feeling really overwhelmed." "The man who moaned about having to walk a mile to work suddenly shut the hell up when he saw the man with no feet." ABOUT THE GUEST Chris James helps coaches and marketers build 6 figure businesses without ads. He's a best-selling author and speaker. LinkedIn ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.  She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.  LinkedIn Instagram The Positive Habits Podcast is Sponsored by 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. Get your free VennCard now

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• You Are Not Your Thoughts

  Kat shares a powerful reminder in this solo episode that you are not your thoughts. In every talk she delivers, she asks the same question and urges you to do the same “What is one of the first thoughts that you have when you open your eyes?” Kat shares why this question is so important, and you need to start taking note of these thoughts and how they impact your day. KEY TAKEAWAYS The thoughts you have first thing in the morning are shaping your day. Thoughts create actions, behaviours and your feelings. Negative thoughts have an evolutionary advantage to protect you, but in day to day life, they are sabotaging your growth and potential. When we believe every thought we have, including the negative ones, that’s when we impact our self-esteem and progress. You can’t stop your thoughts, but you can notice them without becoming them. BEST MOMENTS “Those thoughts are shaping your entire day” “The job of this voice is to protect you and keep you safe, but often that voice can end up sabotaging you” “I have got to a point now where I recognise those thoughts and I don’t let them control me or my actions” ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.  She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.  LinkedIn Instagram

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• Your Kids Are Watching: Become the Role Model They Deserve

  Kat talks with Allen Johnson who shares his tough love approach to breaking unhealthy cycles, making sustainable lifestyle changes and being a positive role model for children. He shares his personal story of overcoming family challenges and gives practical advice on movement, accountability and raising your standards as a parent. KEY TAKEAWAYS Many parents neglect their own health while claiming to prioritise their children, missing the connection between self-care and effective parenting. Breaking large health goals into smaller, manageable steps is essential. Start with one meal improvement, one 10-minute workout per week or reducing alcohol consumption gradually, instead of attempting complete lifestyle overhauls. Tracking your habits creates awareness and accountability, many people overestimate their healthy behaviours until they actually document them. Practising gratitude and appreciating life itself can shift your perspective. Allen suggests comparing your life's value to material wealth: if you wouldn't trade tomorrow for a million pounds, why aren't you treating each day as the precious gift it is? Digital distractions, particularly phones and social media, are destroying quality time and relationships and stopping people from investing in their health. These "easy now, hard later" choices lead to long-term dissatisfaction. Movement is the foundational habit that creates positive ripple effects throughout your life so find physical activities you genuinely enjoy to build sustainable consistency, leading to better mood, energy, relationships, and self-image. Start with micro-commitments to overcome inaction; a 5-minute daily walk with your kids or 10 minutes at the gym can break the "all-or-nothing" mindset that prevents many people from beginning their health journey. Alan shares how growing up with an alcoholic father and challenging family dynamics fuelled his passion to help others transform their lives. BEST MOMENTS "If someone was to give you like a million pounds, would you be happy and excited? And of course you would be... Would you accept that million pounds if you couldn't wake up tomorrow? Of course answer is gonna be no. So then why aren't people treating their life like that?" "There's a saying that hard now easier later or easy now, hard later and I think most people are choosing easy now, hard later. It feels easier in the moment... but in the medium to long term, you are only gonna be gaining more weight, feeling worse about yourself."   "Whenever I step into that gym and train my body hard, I always walk out of that gym feeling 10 times better than when I walk in. And that's why movement, exercise, workouts, whatever you wanna call it, is such a powerful habit to embed into your lifestyle." "What did you come here for? Did you come here to just survive? Or did you come here to really, really live a great life, and I definitely know that I wasn't put on this earth to have an average life." "Stay consistent for long enough, and that's how you get life changing results." ABOUT THE GUEST Allen Johnson, dad of two young boys based in Essex, who helps other parents work smarter with time & become an inspiring, energetic role model model for their children inside his transformation programme ‘Reach Your Peak’. Follow Allen on instagram. ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.  She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.  LinkedIn Instagram

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