The Positive Habits Podcast

• Is Overthinking Sabotaging Your Life?

  Join Kat in this solo episode as she talks about the topic of overthinking and how it may be sabotaging your life. Overthinking comes up in almost every talk that Kat delivers and is something she has suffered with personally for most of her life. Kat shares strategies to help you if you are an overthinker and talks about the impact overconsumption of information, as well as other people, can have on our susceptibility to overthinking. KEY TAKEAWAYS Overthinking is something Kat has struggled with in her own life. It’s not surprising it is so common for many of us as we are consuming more information as humans than ever before. It can be helpful to use the tools on your smartphone that show you how much information you are consuming and see if that correlates to your overthinking and mood. Kat finds that she struggles more with overthinking when she hasn’t been taking care of herself and has been overconsuming information that isn’t helpful to her brain. Human beings love to share problems and most of us love to give advice and help where we can, but this can lead to overthinking and making unhelpful decisions for ourselves. Writing your thoughts down is one of the best ways to deal with your overthinking. Overthinking can lead to feelings of self-doubt and procrastination, so being able to combat it in helpful ways is really important. BEST MOMENTS "Overthinking comes up in pretty much every talk that I deliver” “We are consuming more information than we’ve ever consumed before” “Have a look in your device at the different applications and tools that can show you how much information you are consuming” “As human beings we love to share each other’s problems, we love to give advice” “One of the greatest things you can do for yourself if you find yourself overthinking and experiencing a lot of self-doubt…write your thoughts down” 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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• Turning Setbacks Into Success with Jody Hayes

  After being made redundant from Hilton Hotels during the pandemic with a new mortgage and young child, Jody Hayes transformed the crisis into an opportunity by launching his own business managing operational logistics for professional sports teams. When later facing another setback, Jody pivoted again by creating the Elite Sports Hotel Academy. In this episode, Jody and Kat discuss habit building, resilience, embracing change and how to find opportunities in life's challenging moments. KEY TAKEAWAYS Jody's redundancy from Hilton Hotels during the pandemic became the catalyst for starting his own business. When faced with uncertainty, Jody used a wall covered with 50 sheets of A4 paper as a makeshift whiteboard to brainstorm and visualise his business plans. He used the energy behind his anxiety to create a plan. After losing his biggest client, Jody had to adapt by pivoting to create an innovative online platform. The Elite Sports Hotel Academy was created, a digital solution that helps hotels better serve sports teams while creating a new revenue stream for Jody. Jody initially resisted the idea of digital transformation because it wasn't his original concept. Even though he was already an experienced entrepreneur, he still struggled with change. We can all gain time and avoid procrastination by putting boundaries in place with our phones. Scheduling in time blocks for set tasks has helped Jody be more productive and avoid time wasting often caused by switching tasks. Jody has built and sustains his resilience with small positive habits including mindful tech use, exercise, a better diet and quality family time. BEST MOMENTS "I think when we look at loneliness becoming one of the biggest challenges facing our society, you are actually massively contributing more than I think you realise." "When I reflect back, whilst I wasn't as calm as I could be, I still needed to provide for my family... after the initial shock, it was like let's calm down about this and let's start planning." "If you have an idea or knowledge or expertise that you want to share, but you're too afraid to share it, you're doing a disservice to all of these different groups of people who will benefit." "I have turned off all of my notifications on my phone. I control my phone, my phone doesn't control me and that's been so helpful for me." ABOUT THE GUEST Jody Hayes is the founder and driving force behind Haythorn Sports & Events, one of the UK leading providers of professional sports team logistics. With a extensive background in the worlds of Sport and Hotels, Jody has built a reputation for excellence in planning, logistics and execution. After graduating from the University of Chichester with a Sports degree, Jodys near 25 year career journey has seen him work for the Goodwood Estate, Southampton FC and Hilton Worldwide amongst others. His knowledge, drive and passion led him to founding Haythorn Sports & Events during the early stages of the pandemic and the business now in it's 5th year, has continued to grow and thrive ever since. Haythorn Sports 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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• Revenge Bedtime Procrastination with Dan Osman

  In this episode, Kat speaks with Dan who shares his number one positive habit. He talks to Kat all about the importance of sleep hygiene and the routines he has created to ensure he gets the best quality sleep possible. KEY TAKEAWAYS Sleep is something Dan has previously undervalued, particularly in his early 20s. It's important to understand that rest isn’t something you have to earn. Many of us can’t control the length of sleep we get due to other commitments such as caring for young children, but what we can control is sleep quality. Blackout blinds, a sleep mask and a bedtime are three key rituals that Dan sticks to in order to maintain good sleep hygiene. One of the best things you can do for your mental health is to have a consistent bedtime and wake up time. Sleep procrastination can be something that creeps in for many, particularly for parents and anyone with a busy lifestyle. Dan encourages everyone to embrace the joy of missing out and value your sleep quality more than something like a TV show. Being aware of your time and how you spend it is key to creating any positive habit or routine. BEST MOMENTS "A lot of us want to improve ourselves, a lot of us know what we could do, but we don’t do it” “I’m not always in control in the length of sleep I get but I am at least in control of the quality” “My sleep hygiene is really important to me” “Going to bed at the same time and waking up at the same time is one of the best things you can do for your mental health” “I have embraced JOMO as I have got older, the joy of missing out” “I try not to touch my phone after 8pm” ABOUT THE GUEST Dan Osman is a Health & Wellbeing Consultant, and Performance Nutritionist. Speaker, Health Writer and Podcaster. 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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• Rethinking Beans with Amelia, Founder of the Bold Bean Co

  Join Kat as she explores the world of beans with Amelia Christie Miller, founder of Bold Beans, in this episode about revolutionising our relationship with food. From a hungover morning in Madrid to creating a movement that is changing how we think about beans, Amelia shares her journey of building a premium brand that's taking the UK by storm. Learn how this simple food could be the answer to better mental health, sustainability and why some of the biggest names in food retail are taking notice. This episode will challenge your preconceptions about beans and might just change how you think about your next meal! KEY TAKEAWAYS Amelia's ‘bean awakening’ came during her time in Spain, where a jar of quality butter beans transformed her perception and sparked a mission to change how the UK thinks about beans Through her work in food sustainability, she discovered beans were not just delicious but could help solve major environmental challenges like soil erosion and food security Her experience watching top chefs choose beans over fake meats showed her there was a gap in the market for premium, quality beans that could revolutionise plant based cooking As a founder, she learned that maintaining positivity in the face of larger competitors copying her product was crucial, focusing on building community rather than dwelling on setbacks Her approach to marketing has been built on the surprising power of customer obsession because people becoming genuinely excited about beans has created organic growth through word of mouth She's observed that the biggest barrier to bean consumption isn't the beans themselves but people not knowing what to do with them, leading to her focus on accessible, delicious recipes In running Bold Beans, she's discovered firsthand how having beans readily available has improved her focus, productivity and eating habits Despite being a premium brand, she believes making beans "cool" can have a trickle down effect that benefits everyone, similar to how avocados became mainstream BEST MOMENTS "I was horrified about the idea that we were eroding all of our topsoil and in the future we wouldn't have any healthy soil to farm from. So all roads just led to beans." "I think the biggest problem in our food culture is this obsession with convenient foods rather than, unlike the Mediterranean countries where food and eating and cooking is so innately part of their everyday life." "One of our values is 'full of beans,' which is about positive energy and feeling positive... The irony is if you are full of beans, you are full of beans." "I think it's one of those things where people sort of find it entertaining, people becoming obsessed, and it's actually become an amazing marketing approach for us." "We have lost touch with that connection with where food comes from and what we're actually putting in our bodies." ABOUT THE GUEST What started with a hungover epiphany eating Queen Butter Beans straight from a jar has grown into Amelia's mission to make the world bean obsessed. Bold Bean Co is now stocked in Waitrose, Tesco, Sainsbury's and Ocado, selling award-winning jarred beans and gourmet baked beans to those looking for healthy, natural and crucially, uncompromisingly delicious food.Through her content, Amelia shares candid insights on startup life, navigating leadership while embracing femininity, building purpose-driven brands, and why beans are both our past AND our future. Bold Bean Co Website Instagram 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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  40:00
• The Power of 10 Minutes

  Join Kat in this episode as she talks about the power of 10 minutes. A simple idea, Kat explains why this can be such a transformative habit to create and will change the way you go about creating any positive habit in the future. KEY TAKEAWAYS One of the biggest self limiting beliefs is the lack of time. If you are told by someone that they do not have enough time, ask them how much time they need. You will be surprised by their answer. Because of the way most of our lives are, it can be a challenge to make time for the things that give us energy and sustain us to be higher performing in all areas of our life, so we choose not to do them. Telling yourself that you only need to do 10 minutes makes it much easier to execute and build positive habits. Don’t underestimate how powerful consistently doing 10 minutes of something can be to your life. This is all about giving yourself permission to spend that 10 minutes on something for you, to help create a positive change in your life. BEST MOMENTS "When did you last say I don’t have time?” “The reality is that most people are doing nothing” “All it is, is 10 minutes, just 10 minutes” “The impact of doing anything for 10 minutes regularly, ideally daily, is huge” 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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