The Positive Habits Podcast

New Year´s resolutions don´t work – but a transformational 2026 is still within your reach. It´s in your control to make it your most impactful year yet. All it takes is one small, positive habit change. Kat explains how to identify which area of your life to focus on and which small yet powerful habit change to make. KEY TAKEAWAYS New Year’s resolutions often fail because they’re too big, vague, and numerous. Real change comes from small, realistic shifts that fit into real life. Start the habit of writing down your thoughts (journaling). That is how you will identify what really matters to you and choose the right small habit change to make. The positive habit commitment that you stick to starts to have this incredible ripple effect. It will improve areas of your life that you can't even imagine. The way to actually achieve all of those goals is to start with one thing. Then, you can stack and you can gradually build on top of it. Specificity and a strong ‘why’ are what turn goals into lasting habits. It’s far more powerful to commit to being a healthy, energised person for life than to chase short‑term fixes like losing weight for a single event. Committing for 21 days builds evidence that you can trust yourself. That single daily habit change creates a ripple effect. It subtly improves areas of your life you didn’t even expect to change. Your thoughts, beliefs, and behaviours are both the biggest barrier and the biggest key to your future. BEST MOMENTS “2026 can be the year that you dreamed of. It really can.” " You don't have to say you can do it for the whole year, just start off with doing it for 21 days." "Journaling - it's essentially just writing your thoughts down. That is how you get clarity, that is how you regain control, and that is how you can take your life to a whole new level." 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/

Today, Kat speaks with former England rugby player, adventurer, and eternal optimist Ollie Phillips. He shares how choosing optimism, surrounding himself with the right people, and pushing beyond his comfort zone have shaped his life. His journey includes a career in professional sport, corporate work, fundraising, climbing mountains, and now preparing to row 3,000 miles across the Atlantic. Together, Kat and Ollie explore the realities of staying positive in a negative world, how to handle “mood hoovers,” the power of shared experiences and community, and the role small daily habits play in building resilience which also makes it easier to stay optimism. KEY TAKEAWAYS Choosing optimism is an active daily decision. You can’t control the world, but you can control how you show up in it. You are deeply influenced by the people around you. Positivity and negativity are both contagious, so it matters who you spend time with – and what energy you bring. “Mood hoovers” usually have a story you can’t see. Curiosity, listening and genuine care often create more change in them than judgement or avoidance. Growth lives on the other side of discomfort. Whether it’s extreme adventures or simple habits like cold water dips and movement, stretching your comfort zone helps you feel more alive and resilient. You don’t truly know if something serves you until you try it. Letting go of preconceived ideas and staying curious keeps your life bigger, richer and more fulfilling. Surrounding yourself with people who stretch you accelerates your progress. Being the least experienced in the room can feel uncomfortable, but it’s often where your greatest growth happens. BEST MOMENTS "Ensuring that you show up every single day ready to deliver the best version of yourself is really the only thing that you can control." "What are you doing to help that individual? Because I fundamentally believe that nobody wants to be grumpy. Some people might be more skilled at it than others, but nobody wants to be unhappy." “Make a lifelong commitment to just being curious to trying different things.” “If all you do is fear losing, you are restrictive, constrained, safe.” ABOUT THE GUEST https://www.linkedin.com/in/phillipsollie Good Vibes Good Life - https://www.amazon.co.uk/Good-Vibes-Life-Self-Love-Unlocking/dp/1788171829 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.

Today, Kat is joined by Luke Hemsley, founder of alcohol-free wine specialist Wednesday’s Domaine. Their thoughtful conversation is about drinking non-alcoholic drinks, or drinking less, while still being able to feel fully part of any social moment. Luke shares why he built an alcohol-free wine brand even though he still drinks himself. They explore how our social lives became wired around alcohol, what really sits behind that first Friday-night drink feeling, and why so many of us are quietly asking how can I drink less but still enjoy myself. This episode is about reducing the noise without losing the joy and building resilient habits - one small decision at a time. KEY TAKEAWAYS Most people find that not drinking as much alcohol leaves them feeling better, clearer, healthier, and more themselves. Choosing not to drink doesn’t have to be a lifelong declaration; it can simply be a day‑by‑day decision. Just as with vegetarian or vegan choices, reducing alcohol consumption isn’t about being “holier than thou.” For many people it is a personal act of self‑care. So much of what we crave around alcohol isn’t the alcohol at all, but the ritual – the glass in our hand, the signal to relax, the sense of being part of the moment and part of the group. True social inclusion means you shouldn’t have to explain why you’re not drinking. Having good alcohol‑free drinks available is a part of the equation. It makes it easier for you to blend in, stay present, and still feel fully involved in the social occasion. Building something meaningful – whether it’s a business or a new lifestyle – comes down to small, consistent habits: showing up, doing the challenging thing first, and staying curious about how you want to feel in your life. BEST MOMENTS "I do drink alcohol, and that is a big part of the brand - we don't necessarily demonise booze or alcohol or force people to go one way or another." “If you have a non-alcoholic wine in your hand, you can just be a part of that moment, you don't have to face a load of questions about your decision not to drink alcohol." "There was a part of me who used to think that it wouldn't be fun if we weren't all drinking." ABOUT THE GUEST https://www.linkedin.com/in/lukehemsley https://wednesdaysdomaine.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.

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/

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.