The Positive Habits Podcast

• 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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  45:28
• 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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  42:08
• The Whiteboard Moment: Real Success Starts At Home

  Kat is joined by Luke, a former workaholic whose perspective shifted after a realisation about his relationship with his children. Luke talks about how this change in perspective redefined how he viewed success and why creating a balance in all areas of life is important. He also shares with Kat why making genuine connections matters, how to be more present and how he creates a family first culture in his team. KEY TAKEAWAYS Luke's wake up call came when his young son wrote 'Daddy, I got my swimming certificate today. Are you proud of me?' on a whiteboard because he knew he wouldn't see his father that day. Success doesn't have to mean sacrificing family time for your career. Luke went from earning a high salary with no time for family to making 40% less but being present for all his children's important moments. Constant goal setting and a "next big thing" mentality can create perpetual dissatisfaction; when you achieve one goal, you immediately look for something bigger rather than appreciating what you've accomplished. Luke deliberately creates a "family first" culture in his workplace, telling employees not to take holiday days for their children's events but to simply attend them. Men particularly struggle with communication and mental health, creating environments where phones are banned naturally encourages meaningful conversation and connection. Staying present rather than obsessing over future achievements reduces pressure, enables smarter choices and creates consistency while making the process more enjoyable too! Extreme challenges (like ultramarathons) driven by ego can lead to misery and disappointment; Luke found greater fulfilment in simple experiences like walking with his son or dinner with his daughter. BEST MOMENTS "When I came home, my son had written on the whiteboard 'Daddy, I got my swimming certificate today. Are you proud of me?' The reason he'd done that is because he knows he's not gonna see me. I was sat in my front room bawling my eyes out. This is not who I wanna be." "For me, goals now are 'I'm gonna go for a walk with my son' or 'Me and my daughter are gonna go out for dinner together.' These are more important goals, really short term things, but I don't write them down. I just make sure they happen." "I think if you blame other people for mistakes or you've got excuses for you not being where you want to be, then it's quite a loser mentality. I've always tried to blame myself for things." "If you take a break from worrying about what you don't have and then focus on what you do have, I think it just makes you a lot happier by focusing on the present." "A lot of people, success for them is having a lovely car, a massive house, lots of money. Whilst all them things are great, that's not what success looks like to me. Mine is being able to take my son to a swimming lesson." ABOUT THE GUEST Luke is the Director and Founder of Marble Recruitment and Co-Founder of Balance Wellness Club. One of his biggest regrets in life is that he prioritised work over spending time with my family and this is something he has been trying to remedy over the last 2 years since setting up Marble Talent Group. Connect with Luke Check out Balance Wellness 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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  52:23
• Strong at Work, Strong at Home: The Habits Behind Katherine’s Success

  This episode is with Kat West who works in the events industry. She talks about how she manages to balance high performance living whilst being a present parent. She shares why maintaining good health and wellness practices are essential in creating and maintaining this balance, as well as why intentional habits create success in professional and family life. KEY TAKEAWAYS Kat maintains consistency in her exercise routine despite her demanding schedule, finding that these small daily habits provide the essential foundation for her work performance and family energy. Rather than viewing children as obstacles to fitness, Kat brings them to CrossFit sessions, creating bonding opportunities while normalising exercise as an a part of family life. Throughout parenting, Kat discovered the importance of building community connections and asking for help without hesitation, something she initially resisted. During her exercise sessions, Kat gains mental clarity that generates innovation and creative problem solving strategies for her leadership role. Kat's early rising habit creates essential prep time before family demands begin, allowing her to shift from reactive to intentional living despite juggling twin toddlers and a six-year-old! Despite her discipline in other areas, Kat acknowledges her ongoing struggle to establish healthier boundaries with technology during family time. This is a challenge which needs continuous conscious effort from many of us. Working within Assemble Group's wellness focused culture has reinforced Kat's personal wellbeing practices through like minded colleagues who share similar values around health. By exposing her children to diverse activities from swimming to CrossFit, Kat deliberately cultivates their adaptability and confidence, qualities she believes will serve them in navigating an uncertain future. BEST MOMENTS "I decided to go back full time because actually I needed that for myself mentally and I needed to be the best version of myself for them." "Sometimes I do feel kind of like a superhero and also that people are coming to you for guidance and expertise, and it's quite a nice position to be in." "I do exercise more for my mental health probably now than I do to lose a few pounds. I like to stay fit and healthy for me, my family, for my work. It's important, that email can wait." "When you are with your children, doing things, be present. One of my bad habits is looking at my work phone weekends and things like that, but I'm really making a conscious effort to put that down." ABOUT THE GUEST With over 15 years of experience in the events industry, specialises in the MICE sector, sourcing exceptional venues for global brands. Katherine’s career began at MCI, a leading global events agency, where she was responsible for sourcing venues for major international clients. Katherine then moved to In2Events, where she established and led the venue sourcing department, developing key procedures and implementing systems such as Venue Directory to streamline sourcing, reporting, and trend analysis. In addition to agency-side expertise, Katherine brings valuable hotel-side experience, having worked both on-property and as an account manager for a luxury hotel brand. Currently, she is heading up Venufindr in partnership with Asembl, overseeing global venue sourcing, building and training a high-performing team, and leading the adoption of platforms like Cvent. Another service Venufindr offers is consulting with hotels and venues, advising on strategy to increase revenue and improve MICE business conversion. Venufindr 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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  37:53
• Mission impossible : Farming, family and Finding Balance with Nick

  Kat is joined by Nick Grayson, the chair of Future Farmers of Yorkshire, to talk about digital dependency and finding balance. Nick shares his experiences from smartphone addiction and mental health struggles to developing habits that revitalised both his farming business and family life. They discuss how stepping away from screens and prioritising mental wellbeing can dramatically improve productivity, relationships and your life. KEY TAKEAWAYS Nick now has boundaries around phone use, such as no phones at dinner, bedtime or first thing in the morning. He found this has transformed his family relationships and helped him become more present as a Dad to his three sons. By putting down his phone, Nick gained credibility with his children when setting boundaries for their screen time, resolving the contradiction they had previously pointed out in his behaviour. The farming culture often glorifies excessive work hours as a badge of honour, but Nick discovered that stepping back and creating mental space actually improved his clarity and decision making on the farm. Nick transformed his morning routine by replacing social media scrolling with a phone free walk after school drop off, helping him rationalise and prioritise his day without beginning in a negative mindset. Despite the physical demands of farming, Nick found that different types of exercise provided critical mental health benefits that his farm work couldn't offer. Nick broke through isolation by establishing a regular gym routine that created a valuable community outside farming, giving him new energy and perspectives from people from different walks of life. Nick shifted his motivation for exercise from purely aesthetic goals in his youth to primarily mental health benefits in his current life, physical appearance improvements are a bonus! BEST MOMENTS "This toxic mentality in farming where people wear it as a trophy, how many hours they can work... ultimately that's no good. You're sometimes flogging a dead horse, you sometimes need to take a step back." "We are over consuming and under producing and what can happen when you have too much information is you actually don't have any clarity, and you can start to really jump on this bandwagon of negativity." "What if somebody messages me and I don't reply straight away? Well, they can wait, it's not the end of the world if I don't reply within two minutes." "You've got to look at your priorities and you'll find that if you make time to do something that's not involved with your business or your farm, everything else when you get back will seem so much better and more achievable." ABOUT THE GUEST Nick Grayson is a fourth-generation farmer who runs Nether Haugh Farm, located near Rotherham, South Yorkshire, alongside his wife, Carys, and their three sons: Arthur, William, and Thomas. The Grayson family has farmed the 200-acre site since 1939. They operate a mixed farming enterprise, raising Aberdeen Angus cattle, pedigree Saddleback pigs, sheep, and are renowned for their traditional Christmas turkeys, a practice they've maintained for nearly a century. Everything is sold direct from the farm and can be purchased at Nether Haugh Farm Beyond farming, Nick serves as the Chairman of Future Farmers of Yorkshire, an organisation dedicated to supporting the next generation of agricultural professionals through mentorship and networking opportunities.YAS 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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  33:36

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