The Positive Habits Podcast

• The Habits That Saved My Life with Laura Rosinska

  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/

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• Known For Being You - Jodie Goodchild

  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.

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• Strong Habits Start Young

  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.

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• The Hidden Energy Leaks in Your Life with Hannah Baldwin

  In this powerful episode, Kat sits down with Hannah Baldwin - a modern-day energy healer and organisational and positive psychologist whose work helps people flourish and thrive. Together, they explore The Hidden Energy Leaks in Your Life - the habits, behaviours, and situations that quietly drain your mental, emotional, and physical capacity. This is an inspiring, practical conversation designed to help you understand where your energy is going and what new habits will help restore and protect it. You’ll hear real-world examples, simple daily practices, and grounded mindset shifts to help you feel more energised, balanced and in control. Energy is your most important performance resource. You can have all the time in the world, but without energy, nothing moves. Energy leaks show up as perfectionism, people-pleasing, digital distractions, over-giving, and constant overstimulation. Awareness is the first step: notice who and what leaves you feeling drained, and make conscious adjustments. Setting healthy boundaries is essential: saying no, slowing down, and choosing what’s right for you. Meditation is a powerful life skill that helps you restore and regulate your energy. You don’t need to live life at 100mph - slowing down creates more clarity, presence, and fulfilment. Even 10 minutes a day of intentional self-care can change how you show up in the world. BEST MOMENTS “You can have all the time in the world, but if you don’t have any energy, then there’s no point… managing our energy leads to more time.” “If you’re constantly living life like that, you’re leaking energy all the time - things like perfectionism, people-pleasing, shape-shifting.” ABOUT THE GUEST AND EPISODE RESOURCES Hannah is an Organisational & Positive Psychologist and Energy Healer. She is the founder of Wholeness with Hannah, a platform dedicated to helping individuals and organisations flourish by bridging science and soul through transformational talks, her podcast, workshops, consultancy, and energy healing https://www.wholeofhannah.com Stephanie Melodia episode - https://podcasts.apple.com/gb/podcast/quit-or-commit-the-founders-dilemma-with-stephanie-melodia/id1754112459?i=1000736182197 Relaxed Woman - https://www.amazon.co.uk/Relaxed-Woman-Reclaim-Empowered-Joy-filled-ebook/dp/B0DBYV2PNX The School of Life - https://www.amazon.co.uk/School-Life-Emotional-Education-ebook/dp/B07MHRDM6J 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.

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• Quit or Commit? The Founder’s Dilemma with Stephanie Melodia

  Kat speaks with serial entrepreneur, public speaker, mentor and podcaster Stephanie Melodia. In this candid discussion, they discuss the mounting pressures business owners face, especially those in the UK, and how to tackle them. Including when to commit, when to pivot, and when to gracefully quit rather than simply delaying the inevitable. Stephanie shares the critical decision-making strategies used by top founders to eliminate anxiety and indecisiveness, iterate and stay ahead of the curve. Alongside the other positive habits that are behind most people´s success. KEY TAKEAWAYS Resilience and adaptability are essential qualities for entrepreneurs. They don´t just keep you going through tough times, they also help you to know when to persevere and when it’s time to embrace change. The decision to pivot, scale back, or even close a business is not a failure; it can be a strategic and courageous act that opens the door to new opportunities and personal growth. Positive habits, e.g. Daily movement, prioritising sleep, and practicing gratitude are the foundation for building and maintaining energy, clarity, and well-being. These positive habits empower you to meet your toughest challenges. Stop viewing saying no as a negative thing to do. Remember, when you say no, you are creating space to say yes to one of any number of other opportunities. Learn to make decisions quickly and move on. Dithering about all of those small things just zaps your energy. Trust yourself. BEST MOMENTS "I am allergic to inertia. I need movement. I need speed. I need scale. I need to feel like things are moving." "We keep emphasising the importance of pivots, of iterating." "You need the resilience, and you need to keep going, but you need to know the difference between, are you flogging a dead horse, or is there something here?" ABOUT THE GUEST Stephanie is a former marketing consultancy CEO turned founder coach, growth strategist, MBA advisor, and host of the UK's Top 20 Business Show. She is ranked as one of the UK's Most Influential Female Founders. With expertise in entrepreneurship and a passion for feminism, Stephanie now hosts the UK Top 20 Business Show; advises MBA students in Entrepreneurship, and; continues to serve as VC scout for an early-stage venture capital firm. Trusted by global brands like Soho House, WeTransfer, Harvey Nash Group, and international conferences like Web Summit, TechBBQ, and Women in Tech, Stephanie brings a special kind of energy to her bold keynotes and dynamic workshops. https://www.instagram.com/stephmelodia/ Stephanie's podcast with Kat 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.

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