Put Yourself First

Trigger warning: This episode talks about grief, death and end of life care. Ladies, I haven't come on here for a proper chit chat in a while. So grab a coffee (or a glass of wine, no judgement) because this one is a catch up. 2026 has been the best and worst year of my life. I married Adam on 20 June. On 31 July, his mum Diane passed away after a brutal, fast battle with cancer. Same summer....

In September, I hosted my 5th annual Put Yourself First Live, and this week I'm sharing the 3 biggest takeaways from the women in the room. In this episode, I cover: Knowing your season: why the season you're in (growth, rest, recovery, whatever it is) determines your capacity, your boundaries, and what you can realistically expect from yourself right now The power of guided reflection: wh...

This week I'm talking about the gap between understanding something and living it. Why that lightbulb moment feels so good, why it can leave you more frustrated when nothing changes, and the question I'm happy to be unpopular for asking every client. In this episode Why awareness feels so good (hello, dopamine) and why it's not the same as a shift My teacher's pet confession, and w...

This one's for the woman rebuilding herself right now. Maybe you're coming out the other side of grief, a breakup, a job loss, or just a proper existential "what the hell am I doing" moment. Maybe it's not an ending at all, maybe it's a beginning: a new place, a new job, a new chapter you didn't see coming. I'm sharing this from the middle of my own rebuild. Adam&...

Here's something I say to almost every client I work with: you are so much more comfortable with your own discomfort than you are with someone else's. You'll stay late at work instead of protecting your evening. You'll hold space for a friend when you've got nothing left to give. You'll bite your tongue with your partner instead of rocking the boat. All so someone else neve...

If you're an ambitious woman carrying a huge amount of your life yourself, and lately you've been feeling more like the manager of your relationship than his lover, this episode is your 12 week roadmap. In this episode: The 3 patterns keeping capable, high achieving women stuck: the mental load that never switches off, the rage you didn't know you were carrying, and the slow fade from...

Free Workshop Signup Here > https://www.khorrocks.com/workshop You know the caveat by heart. "My partner's amazing, he does so much, he never says no when I ask." And yet I still feel like the manager of my household, still feel more like his mum than his lover, still feel like nothing gets done unless I remind him. In this episode, I'm unpacking roommate energy, one of the qu...

Register for the workshop - https://www.khorrocks.com/workshop Say "decentring men" and most people picture single women, healing, done with dating. But what happens when you're married? When you're in it, and you love him, and he's a genuinely good one? This week I'm making the case that decentring men matters more once you're partnered - not less. Because the sneaky...

You know the spiral. Something happens with your partner, your mate, your sister, and instead of feeling it, you're straight into detective mode. Why did they say that? What's going on for them? Is it their attachment style, their childhood, a bad day? Sound familiar, sister? If you've done any personal development at all, you've got a library of explanations on tap for other peopl...

You've healed your childhood wounds. You've done the work on your romantic relationship. You can spot a red flag in a man from three streets away. But have you ever sat down and actually looked at your friendships the same way? In this episode I'm joined by my friend and dating and relationship coach Amy Rushworth, and we go somewhere the internet basically never goes. Not dating. Not...

In March, we found out my mother-in-law has cancer. It's now mid-July and she's in palliative care at home. We have weeks left with her. I wanted to share this episode as a resource, whether you're supporting a partner through illness, grief, or any traumatic event, or you're the one going through it and need the words to ask for what you actually need. Four months into this crash...

Summer gives you the space that January never quite does. Time off, time with family, more room to actually reflect on what's happened this year and what you want for the rest of it. In this episode I'm taking you through a mini version of my Pleasure Led Planning process. It's the exact framework we run live every month inside the Sisterhood, so you can do your own mid-year reset righ...

Are you the organised one. The one who initiates, who holds it all together, who remembers every birthday and manages every group chat. You're the friend everyone calls when something's going wrong, and you hold space for them beautifully. Except when it's your turn. Then you go quiet. You don't ask for help. You don't let your feelings take up room, not in the group chat, not...

Before anything else - this break was the longest one I've ever taken from this podcast. It wasn't planned. Adam's mum went into end-of-life care right before the wedding. She was there anyway, watching from her bed on FaceTime, glass of wine in hand, cheersing us from a screen. That's the year it's been. The highest high and the lowest low, sat right next to each other, no spa...

The penultimate episode before the wedding - and there is a lot to update you on. So I wanted to sit down, get real with you and share what's actually been going on behind the scenes = the good, the exciting and the hard. In this episode I'm sharing: The big business update - closing Put Yourself First Ltd, going back to sole trader and rebranding under my married name (yes, I'm taking...

In this episode I'm talking about: Why summer is such a powerful container for this kind of reset What "falling back in love with your life" actually means (and what it doesn't) The vulnerability in softness - and why letting yourself receive feels so hard for high achieving women The visualisation I take you through to meet the version of you at the end of August Four tiny, prac...

This one's for the girl who's lost her spark a little bit. Maybe you've been going through a rough time lately. Maybe you're so busy and stressed that you've stopped really feeling like yourself. Maybe life has just been happening and you're ready to come back to yourself - back to your joy, your playfulness, your energy, your good vibes. In this episode I'm getting rea...

Do you ever feel like your brain never fully switches off? You sit down to relax and suddenly you’re mentally replaying a work meeting, remembering you need to order your friend’s birthday gift, renew your passport, sort the holiday admin, clean the kitchen, reply to messages, organise plans, and somehow still be present, sexy, connected, calm and emotionally available for everyone around you 🤣 I...

Spend 10 Days with me! Lover Girl Era starts Monday the 18th: a free 10 day mini series inside The Sisterhood all about getting your spark back, putting yourself first, and feeling like you again. I have a handful of free guest passes left for non-members. Grab yours here - https://www.khorrocks.com/reset If you've ever been told you're "stuck in your masculine energy" - or quiet...

If you've been holding something back from your partner - hoping it'll resolve itself, telling yourself you're overthinking it, or convincing yourself it's not that big a deal - this episode is for you. In this episode I'm talking about avoidance. Not just why it feels easier in the moment, but what it's actually costing you and your relationship over time. In this episode...

Why do some women seem to have it all together - consistent, disciplined, showing up for themselves - while you're stuck in that exhausting all-or-nothing cycle? I used to wonder the same thing. In my 20s, I was the ultimate pendulum swinger - smashing my goals one week, completely off the wagon the next. And I realised it wasn't about what I was doing wrong. It was about who was in the dr...

Have you ever felt resentful in your relationship but couldn't fully explain why? Felt proud of your career but quietly suffocated at the same time? Found yourself wondering what you actually want — versus what you've been told to want? You're not having a breakdown. You're having a rebellion. In this episode, Kat unpacks the Good Girl Rebellion — what's driving it, what's...

If you struggle to trust men in relationships, feel emotionally guarded, or find yourself over-functioning in love… this episode will hit. For years, I thought I was just independent. Self-sufficient. Capable. But the truth? I didn’t fully trust men. Even in a healthy, long-term relationship… I was still holding control, struggling to receive, and subconsciously protecting myself from being let do...

Most women think burnout at work and disconnection in their relationship are two separate problems. They’re not. In this episode, I’m breaking down the hidden pattern I see in so many high-achieving women that’s quietly impacting both. If you feel like you’re always “on”, constantly thinking, organising, managing… and then wondering why you can’t fully relax, receive, or feel deeply connected in y...

We are officially on the wedding countdown… and I wanted to sit down and give you a proper life update. This whole experience has taught me so much about relationships, communication, pressure, and what it really means to feel your best as a woman. Inside this episode, I’m sharing: What wedding planning has actually been like for us as a couple The communication tools that have made this feel calm...