Habit Nerd

This week on The Habit Nerd, I’m sitting down with the ever-inspiring Steph Pase — content creator, organiser, author, business owner, mum… truly a woman of many hats (and somehow still managing to make space for rest). We dove straight into the myth that you have to “have it all together” to be organised. Steph is so refreshingly honest about the fact that you can be messy and organised at the sa...

This week’s episode is a fun (and slightly confronting) one — we’re unpacking the lies we all tell ourselves at work. You know… the lines that sound productive, feel responsible, and make us look busy… but actually sabotage our focus, energy, and results. If you’ve ever said these to yourself (same, honestly), this episode breaks down what’s actually going on in your brain and how to flip these st...

If you’ve ever wondered why your new habits never seem to last, you’re not alone. In this episode, I sit down with Dr. Gina Cleo , one of the world’s leading experts in habit change, to unpack why habits fail and how to finally make them stick. We chat about the science behind habits (and why knowledge alone isn’t enough), the underestimated power of sleep , and why starting small is the smartest...

We’re wrapping up our 50th-episode reflections with part two and I’m taking you behind the mic to share some of the biggest lessons that have shaped The Habit Nerd (and me). In this episode, I talk about what it really means to become the person who achieves your goals not just chase them. We’ll chat about regrets, courage, and that uncomfortable-but-necessary process of growth. I also share why l...

Can you believe we’ve hit 50 episodes of The Habit Nerd ? What a journey it’s been! In this special milestone episode, I’m taking a step back to reflect on the biggest lessons I’ve learned after 50 conversations about habits, mindset, and growth. We talk a lot on this podcast about small actions , and honestly that’s the theme that’s held true every single time. Little by little really does become...

What happens when you finally stop running from your story and start owning it? In this episode, I had the absolute pleasure of chatting with Lael Stone , speaker, educator, and author of Own Your Story . And let me tell you this conversation felt like a big exhale. We talked about what it really means to reconnect with who you are underneath all the roles you play, mother, partner, professional a...

What would it look like to live with no regrets ? In this episode, I’m diving into the five biggest regrets people share at the end of their lives as captured by author Bronnie Ware, and what they can teach us about how we live today . We explore how authenticity, connection, and presence play a role in creating a life that feels deeply fulfilling , not just busy. From setting boundaries and expre...

This week on The Habit Nerd , I had such a valuable conversation with Amanda LeCaude , an Executive Function expert who helps students (and their parents!) develop the skills they need to stay organised, manage their time, and build independence. We talked about something that comes up so often with parents — how do I help my child get organised without micromanaging them? Amanda shared so many pr...

Ever feel like your to-do list is running your life instead of the other way around? In this episode, I’m sharing my 10 favorite time management and productivity hacks, the exact ones I use to keep myself focused, organized, and a little more sane in the middle of busy work and family life. We’ll talk about everything from tackling your hardest task first, to batching similar tasks, to creating a...

This week’s episode is a little different, I got to be the guest! Ange Davies invited me onto her Work and Wellness podcast, and we had such a rich conversation about habits, energy, and what it really takes to stay well at work. I opened up about my personal experience with chronic fatigue and how it completely shifted the way I think about energy. These days, I see energy as one of our most prec...

Holidays are meant to recharge us but have you ever come back from a break feeling just as tired (or even more frazzled) than when you left? In this episode, I dive into what the research actually says about rest, recovery, and how to get the most out of your holidays. It’s not about doing nothing, it’s about doing the right things that allow your body and mind to reset. If you’ve got a weekend aw...

Ever felt like you’re spinning your wheels because you’re trying to do all the things yourself? You’re not alone and today’s episode might just be the permission slip you’ve been waiting for. In this episode of The Habit Nerd , I sit down with delegation and tech expert Fiona Campbell to unpack how the simple (but not always easy) habit of delegation can transform your life. Fiona shares how treat...

Be honest, how many times have you started a new habit, felt really motivated for a week or two… and then slowly let it slide? You’re not alone. In fact, most of us fall into the same common traps when trying to make habits stick. In this episode, I unpack the four biggest barriers that stop habits in their tracks: 🧠 Cognitive barriers – the beliefs and misconceptions that hold us back 🏠 Environ...

Hi Habit Nerds 👋 This episode is a little different — it’s just me, sharing the story behind The Habit Nerd. Back in 2020, like so many of us, I was trying to do it all. Full-time work, parenting two kids, and studying for my doctorate… all during a global pandemic. On the outside I kept going, but inside I was completely overwhelmed. The turning point came when I finally hit pause. That moment o...

Be honest , does clutter creep into your home or workspace more often than you’d like? You’re not alone. Disorganisation isn’t just about the “stuff” we can see, it’s also about our habits, our systems (or lack of them), and sometimes even the emotions we attach to the things we own. In this episode, I’m joined by Amy Revell , a decluttering expert and host of The Art of Decluttering podcast. Amy...

We spend so much time trying to manage our time but have you ever thought about how you manage your energy ? In this episode, I share a framework that completely changed the way I think about productivity and burnout: the energy envelope . It’s an idea that originally came from research on chronic fatigue, but honestly, it’s something we can all use in our everyday lives. Here’s the gist: your ene...

Hey Habit Nerds 👋 Let’s be honest, feeling stuck is something we’ve all been through. Maybe it’s in work, relationships, health, or just a general sense of meh . And sometimes, the more we try to “push through,” the harder it feels to actually move. That’s why I loved this week’s conversation with Dr Emily Musgrove, a clinical psychologist and author of Unstuck . Emily brings such a compassionate...

This one’s personal. In this solo episode, I’m taking you behind the scenes of my return to exercise after major surgery and let me tell you, it’s taken every bit of habit knowledge I’ve got to make it stick. If you’ve ever found yourself starting from scratch with something that used to be easy (or maybe never was), I hope this encourages you. I also share how I’m leaning on environment, self-ref...

If you’ve ever asked yourself, “How can I keep up this pace without burning out?” — this episode is for you. This week I’m joined by the brilliant Ange Davies , a wellbeing speaker, leadership coach, and the host of the Work and Wellness podcast. Ange brings 16+ years of experience from the corporate world and combines her background in psychology with real-life strategies to help high performers...

This week’s episode is short and sweet, but oh-so-powerful. I’m sharing one mindset shift that’s been quietly changing everything the way I work, the way I parent, how I show up in friendships, even how I look after my health. It’s this: Don’t let perfect be the enemy of good. As a recovering all-or-nothing thinker (🙋‍♀️), I’ve spent years giving up on things because they didn’t go exactly to pla...

Hey Habit Nerds 👋 What comes to mind when you hear the word manifestation ? Vision boards? Journaling? Hoping the universe just delivers? Well... what if I told you there’s actually science behind it? In this episode, I’m joined by the brilliant Mel Crane — an evidence-based manifestation mentor (yes, that’s a thing!), and we dive into what manifestation really looks like when you strip away the...

We’re officially halfway through the year. Can you believe it? Whether the past six months felt like a blur or a breakthrough, now is the perfect time to pause and check in with yourself. In this episode, I’m walking you through a simple Start, Stop, Continue reflection to help you realign your habits with the life you actually want, not just the one you’re managing to survive. This isn’t about ov...

Being healthy doesn’t have to mean being hungry or hard on yourself. In this episode, I’m joined by clinical nutritionist and personal trainer Rachelle Doss , and we’re unpacking what it really takes to build sustainable, identity-aligned health habits. We talk about: Why small, consistent actions matter more than intense overhauls The link between self-worth and wellness How to fuel your body wit...

Let’s talk about something a lot of us brush off as “just being tired” burnout. In this episode, I open up about my own experience with burnout and how I initially ignored the signs. We dive into what truly differentiates burnout from everyday exhaustion, how it shows up in your body and mind, and what the research says about why it’s becoming more common, especially among high-achievers and worki...

Habits for Financial Abundance with Carla Townsend Let’s talk about money, the kind that flows with ease and intention. In this episode, I’m joined by money mindset and success coach Carla Townsend from Money Mindset Hub. We go deep on the habits behind the abundance, not just the practical stuff, but the internal dialogue and identity shifts that truly shape your financial life. We chat about: Ho...