Habit Nerd

If I’m being completely honest, this episode comes from a place of real discomfort and vulnerability for me. I’ve always been pretty good at saying things like, "When things feel overwhelming, just start, just get on with it." I want to be helpful, but expecting people to take raw knowledge and automatically self-optimize isn't a realistic ask. For many people, especially on days whe...

Today’s guest is an absolute powerhouse, and to say I am excited about this conversation is a massive understatement. Joining me on the podcast today is Liz Watson , the extraordinary captain of the Australian Diamonds Netball team and the Sunshine Coast Lightning, and one of the world's absolute leading netballers. Liz has represented Australia at the highest level since 2016, racking up Comm...

Before we dive into today’s topic, I wanted to take a quick moment to express my immense gratitude. Our community is growing significantly, and we are officially being listened to in 90 countries across the globe! Whether you are a brand new listener tuning in on your morning walk, or a loyal member of our community who joins me every single Monday morning in the car or while doing the dishes, tha...

If you’ve been hanging around my corner of the internet for a while, you know one of my ultimate core pillars in life is simplify to amplify . We have an absolute knack for overcomplicating everything, especially when it comes to our health, fitness, and nutrition. We tell ourselves we need to cut out entire food groups, sign up for three different gyms, or wait for the "perfect emotional moo...

If you’ve opened Instagram or TikTok recently, you’ve probably seen a lot of people talking about "regulating your nervous system." They’ll tell you to sip herbal tea, lie on a yoga mat, stare at a sunset, or pat a cat. Now, look—I’m not against any of that. I can absolutely get around a weighted blanket and a warm drink. But today, I want to strip back the surface-level trends and look...

Have you ever found yourself trapped in the exhausting start-stop-repeat cycle? You know exactly what I mean, the classic diet-mentality conditioning where one bad day or a chaotic week makes you feel like you’ve completely failed, forcing you to wait until Monday to "start over." In this episode, I sit down with health and self-leadership coach Courtney Townley to completely dismantle t...

Have you ever closed your laptop at 5:00 PM, looked at your messy desk, and realized that despite being completely exhausted, you didn't actually move the needle on any of your important projects? We have all been there. But lately, I’ve been paying close attention to those rare, beautiful days where I put my head on the pillow feeling genuinely satisfied with my output—no lingering sense of d...

Let’s be completely honest for a moment, we are living in some incredibly shaky financial times right now. Between the skyrocketing costs of fuel, grocery price creep, and global economic uncertainty, it is so easy to feel a sense of breathlessness or even lose sleep at night over money stress. If that is you, I promise you that you have landed in the absolute right place today. In this episode, I...

Hello there, and welcome back to The Habit Nerd ! I am delighted to have your company today. Usually, we talk about the science of habits and evidence-based strategies, but today, things are getting a little... "unhinged." I’m sharing four slightly unconventional, uncommon beliefs that I am deliberately teaching my girls. While these might seem a bit out there, I truly believe they are t...

Today, I’m sitting down with the woman who quite literally gave me the confidence to hit "record" on this show in the first place: the incredible Madelyn Carafa . Mads is the host of the wildly popular Healthy Hustlers podcast and a living example of what happens when you’re brave enough to listen to that small "inner knowing." In this conversation, we pull back the curtain on the things you don't...

Hi there, Habit Nerds! Welcome to another episode. I am so thrilled to share that we are now being listened to across 72 countries . Whether you’ve been here since Episode 1 or you’re just joining the community today, I am so grateful to have you here. As we move into a new season here in Australia, many of us are feeling that "New Year, New Me" energy start to wane. But today, I want to...

Hi there, Habit Nerds! Today’s episode is a "pinch-me" moment for me. I am joined by the incredible Lisa Corduff, a storyteller, speaker, and someone who has been a huge influence on the way I think about practical mindset shifts. Lisa has a way of making complex behavioral concepts feel deeply human. We dive into her journey through grief, the reality of solo parenting, and how she navi...

Hey friends, and welcome back! Today, we are going back in time—specifically to 1918—to look at a beautifully simple system that might just be the antidote to our 2026 "too many tabs open" lifestyle. If you’ve ever looked at your to-do list at 9:00 AM and felt that immediate wave of guilt because it’s already 30 items long, this episode is for you. We’re talking about the Ivy Lee Method...

How do you manage a home when you don't have an "organizer brain"? In this episode, I'm joined by Dana K. White , the Wall Street Journal bestselling author, podcaster, and creator of the popular blog A Slob Comes Clean . Dana is world-renowned for her relatable, "no-nonsense" approach to home management, an approach born from her own journey of transforming an overwhel...

Have you ever received a piece of advice that completely changed the way you view your time, your money, or your peace of mind? In this episode, I’m pulling back the curtain on the three guiding principles that have had the greatest impact on my life and work. We explore why "paying yourself first" isn't just for your bank account, and why so much of our daily frustration comes from "going to the...

Have you ever felt "scattergun" in your approach to your goals? Or perhaps you’re waiting for a surge of confidence before you finally start that side project or business? In today’s episode, I am joined by Karen Dennett , an educator and business mentor who helps women in micro-businesses shift from overwhelm to intentional progress. Karen shares her signature Hello Monday method—a prac...

Hi there, Habit Nerds! Thanks for spending some time with me today. We’re looking at something quick but hopefully impactful. You know I love a good habit "add," but today we’re doing something a little refreshing. We’re talking about pruning. Sometimes, reaching that next level of high performance—whatever that looks like for you—isn't about doing more. It’s actually about taking th...

Have you ever finished a 10-hour workday feeling like you achieved absolutely nothing? You aren't alone. Most of us are trapped in a cycle of "reactionary busyness"—responding to Slack pings, sitting in dragging meetings, and letting our inboxes decide our priorities. This week, I’m joined by Lisa Lie , an organizational coach and founder of Learna , a micro-learning platform designe...

Design Your Environment, Design Your Habits In this episode of The Habit Nerd Podcast, I’m diving into one of the most underestimated drivers of behaviour change — your environment. So often we blame ourselves for lacking discipline or motivation, when in reality, our spaces are either supporting us or working against us. The truth is, your environment can quietly nudge you toward better habits… o...

Season 2 of The Habit Nerd Podcast is here 🤍 And we’re starting with something simple, practical, and powerful. In this episode, I’m introducing a framework I use both personally and professionally, the 5 M’s : Mornings, Meals, Media, Movement, and Mission. These five areas quietly shape your energy, focus, habits, and long-term trajectory. When they’re aligned, everything feels clearer. When the...

In this Summer Series replay, I’m revisiting a deeply honest and refreshing conversation with Steph Pase entrepreneur, author of Mastering My Messy Life , and someone who beautifully embodies both ambition and self-acceptance. In this episode, we talk about the tension so many of us feel between wanting systems and structure… and also living in the very real messiness of life. Steph shares openly...

In this Summer Series episode of the Habit Nerd Podcast, I’m revisiting a powerful conversation with Dr Gina Cleo — one of Australia’s leading experts in habit change and behavioural science. We dive into the psychology and neuroscience behind how habits are formed, why sleep is foundational to behaviour change, and how flexibility (not rigidity) is key to building routines that actually last. Gin...

In this Summer Series replay, I’m revisiting one of the most meaningful conversations I’ve had on the podcast, a beautiful and honest chat with author and educator Lael Stone. In this episode, we talk about the imprints formed in childhood and how they quietly shape our habits, relationships, and the way we speak to ourselves as adults. Lael shares her journey of writing Own Your Story and why und...

In this Summer Series episode, I’m revisiting a conversation that so many of you told me stayed with you long after listening. I’m joined by clinical psychologist and author Dr. Emily Musgrove to explore what’s really going on when we feel “stuck” and why it’s not a sign that something is wrong with you. Feeling stuck is a deeply human experience, and when we understand it through a psychological...

This week on the Summer Series, I’m revisiting one of my favourite and most practical conversations around money, habits, and energy with the brilliant Mel Browne . Mel is a financial expert, former accountant, and business owner who has a refreshing way of talking about wealth that feels grounded, human, and actually doable. In this episode, we unpack why financial habits aren’t one-size-fits-all...