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The Positive Habits Podcast

Kat Thorne
The Positive Habits Podcast
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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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  • 100 Days of Running: 10 Lessons That Changed Everything
    In this episode, Kat talks about the 10 things she has learnt by setting herself the challenge to run every day, for 100 days. Whether you are a runner or not, these lessons will still apply to you as Kat talks about why you can change more than you think when you commit to doing something small every day. KEY TAKEAWAYS No matter what habit you are trying to create, you just need to start. Once you do, you will build momentum and motivation to continue. We have all broken so many promises to ourselves, but by creating a small every day habit and sticking to it, we are honouring a promise to ourselves. Progress isn’t just about your best days but your average ones too. Making one positive habit change begins a ripple effect on the rest of your life, this is the power of habit. BEST MOMENTS “Honestly, it’s changed so much more than my fitness” “It was reminding me that action beats overthinking” “I started running because I wanted to honour the promise to myself” “The best thing you can do is just begin” 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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  • Rewriting the Rules: Building a Life Beyond Societal Expectations
    Kat speaks with Rick Lorenzo, who challenges the traditional work week with his day one to seven philosophy. Rick shares how he broke free from the 9 to 5 life and started his own business. Their conversation explores societal expectations, from career choices to family planning and the importance of authenticity and kindness. Anyone listening to this episode, be mindful of your conditioning and your views and ask yourself, is it possible for you to have a completely different life in just a year? KEY TAKEAWAYS Rick's day one to seven philosophy reframes the traditional workweek, advocating for flexibility in when and how you work to create a life that aligns with your authentic self rather than conforming to societal expectations. The pressure to conform to conventional life paths (education, career, marriage, children) can lead to misalignment with our true values and desires, creating unnecessary suffering that often only surfaces during major life changes. Creating space for self-reflection is important and Rick and Kat both share how journaling and quiet contemplation help them recognise misalignments between values and daily choices. Getting comfortable with being uncomfortable is essential for anyone seeking change; Rick had to embrace uncertainty rather than clinging to false security to create the life he has now. Building a business culture based on trust, output rather than hours and genuine care for employees' wellbeing creates loyalty and productivity. Rick's team has had no staff turnover in seven years! Traditional ideas about legacy and ownership often distract from what truly matters such as experiences, relationships and making a difference while you're alive rather than accumulating stuff. Giving without expectation, whether through kindness, time, or opportunity, creates unexpected returns through connections and growth, a principle Rick learned from "The Go-Giver." Being mindful of our biases and judgments allows us to approach others with empathy, recognising that everyone's life experiences shape their choices and behaviours in ways we may not immediately understand. BEST MOMENTS "The whole point of being a human being is we do have the choice to actually do what we wanna do, when we wanna do it, as long as we can feed ourselves and look after ourselves. And that freed me up so much." " Well, that win-win sort of mindset means you're expecting something in return. If you can make somebody else win without any expectation... the universe has a way of paying you back in so many weird and wonderful ways." "I think one of the things I'd like anyone who's listening to our episode today to kind of think about is just to be mindful of your own conditioning and your own views... it is possible in 2025 to have a completely different life?" "The biggest buzz I get out of doing is when you show someone kindness and you get a smile back. Giving is a gift, literally gives you a good feeling. So give to people, be kind every day." ABOUT THE GUEST I look back at life, reflecting on the rules and guidelines given to us from a young age. Study, get a job and save for retirement. Years later, when I was broke and had no real career prospects in my late 40's, all I heard was that it's too late for me. The best I could expect was a low level sales job, to keep me fed and sheltered. All conventional wisdom indicated it was over for me. This fueled me into rethinking everything. The average life expectancy of a job today is 4 years. I had nothing to lose. So I started my own path, knocking shop doors, selling one product.. the start of a business. Fast forward 11 years, I have changed how I look at time and how I spend it. No weeks, no weekends.. just day one to day seven, with choices to do anything on any of those days. Unshackled from the norms, I can use my time (which is the most valuable and unknown) asset I have, in a way that works for me. Connect with Rick on 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
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  • Why Being Always "On" Is Breaking Us — and How to Stop
    Kat speaks with David Harkin, CEO of 8 Billion Ideas, about his viral LinkedIn post about his phone detox. David talks about the impact constant digital connectivity was having on his life, including his performance as a CEO and father. He shares how setting boundaries with phone use and creating phone free periods, helped him regain focus and presence and build healthier relationships with his loved ones and technology. KEY TAKEAWAYS David's phone detox revealed that only 1-2% of notifications were truly urgent, we all overestimate the importance of immediate digital availability. Implementing 'batch processing' of communications at specific times of day can dramatically reduce the mental load of constant interruptions. Schools' communication strategies are adding to parents' digital overwhelm with multiple platforms and frequent updates, another source of micro-doses of stress. Starting Mondays with personal time (e.g no meetings before 10 AM) sets a positive tone for the entire week and creates space for creativity and strategic thinking. Creating a phone me culture at work can reduce the thousands of unnecessary messages exchanged, streamlining communication and improving focus. Removing work apps from your phone during weekends or designated periods creates crucial boundaries that protect personal time and mental space, too. Constant notifications interrupt creative flow, particularly for tasks requiring longer concentration, significantly extending the time needed to complete them. Finding your third dimension beyond work and family, like running, learning piano, or reading, is essential for personal wellbeing and maintaining energy for other areas of life. BEST MOMENTS "I was realising something's gotta change here because I'm sitting here reading my 8-year-old boy a story and I'm thinking about work and I can't stop thinking about work. I'm in two places at the same time." "What I found interesting was when I turned the phone back on, there was a billion notifications there, but really the stuff which was urgent, you're talking about one or 2% of the stuff." "I'm dyslexic as well, so it's not very helpful having that constant interruption when you're trying to write emails or get into a flow state of thinking." "I think it would be great to see quick phone calls coming back into fashion again and using that as a way to get quick answers from people so we are not falling into the trap of just waiting for an update." "Being present is one of the most beautiful things I've ever experienced. I feel like we're creating a better quality experience for people who are listening. It's more enjoyable for both of us to have this conversation." ABOUT THE GUEST David Harkin is a husband, father of three, and CEO of 8billionideas—a global education company delivering its Critical Curriculum to over 500,000 students in 25 countries. A recognised leader in education, he’s delivered two TEDx talks: "Can a 4-Year-Old Change the World?" and "How We Can All Embrace a World-Class Mentality." Ranked 8th globally by ISC Research, he’s received multiple awards, including the EduFuturist Award. Formerly at IBM, David led a multi-million-dollar business by 24 and earned the CEO Award. Outside work, he’s Vice President of Sevenoaks Vine CC and a passionate cricketer. LinkedIn 8billionideas 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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About The Positive Habits Podcast

We are facing the greatest global pandemic of all time. Burnout, anxiety, stress is at an all time high. People are the greatest asset of an organisation. The better people look after themselves, the better they perform in all areas of life - both at work and home. Every single tiny choice we make during the day is shaping our lives, directly impacting how we feel and experience life. After getting the biggest wake up call of losing everything in my life in 2016 I had no choice but to face my habits and make a change. The changes at first seemed so insignificant that I didn't believe they would make a difference. BUT they did. The Positive Habits Podcast is for people who want to live a better life, with higher energy levels, less stress, better relationships and ultimately to supercharge their performance in all areas of life. I'm on a mission to help people improve their wellbeing with one small habit change. 
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