The Tom’s Life Lab Podcast

In the second episode of the anxiety series, Tom explores a pattern that sits at the heart of anxiety: the need for control. Under pressure, we often try to manage everything: outcomes, opinions, and uncertainty. But instead of calming us down, this can leave us feeling drained and stuck in overthinking. This episode introduces a simple framework to help: separating what’s in your control, what you can influence, and what’s outside of both. By focusing your energy in the right place, you can reduce mental clutter and respond more clearly. This week’s experiment: when anxiety starts to spiral, map your thoughts into three columns : control, influence, and out of control, and focus only on what’s yours to act on.

In the first episode of the anxiety series, Tom shares a story about “Will” - someone who, from the outside, seems to have it all together, but internally feels like everything could fall apart at any moment. This episode explores a common but rarely discussed experience: high-functioning anxiety. The kind that shows up as perfectionism, overthinking, or the constant fear of being “found out.” Tom breaks down a simple but powerful shift that helped: learning to separate what we can control from what we can’t. Alongside this, he introduces practical tools like gathering evidence to challenge anxious thinking, spotting early physical triggers, and creating a small pause before reacting. This week’s life lab experiment is to notice when anxiety shows up, question the story you're telling yourself, and take back control of your next move.

In this final episode of Tom’s life lab, Tom reflects on crossing the finish line of the Manchester marathon 2026. After months of early mornings, long runs, and sticking to a plan, even when motivation wasn’t always there, the race itself becomes a moment of celebration. But what stood out most wasn’t the finish line. It was everything that came before it. Marathon training has a rhythm. Some runs feel strong and effortless, others feel slow, heavy, and difficult. And often, the hardest part is simply getting out of the door. But over time, those small, consistent efforts begin to add up. It led to a simple but powerful reflection on leadership. While it’s easy to focus on big moments, results, and visible milestones, what really shapes outcomes are the small decisions made day after day. The conversations you have when they’re difficult. The preparation you do when it feels repetitive. The discipline to keep going when progress feels slow.

In this fourth episode of Tom’s life lab, Tom reflects on one of the more unexpected parts of marathon training, the quiet miles. While preparing for the Manchester marathon, his training plan has created regular time to run. On this particular run, there was no music or podcast, just the sound of his footsteps and breathing. And in that quiet, something shifted. Without distraction, his mind had space to wander, reflect, and think more clearly. It led to a simple realisation; many leaders don’t struggle with effort, they struggle with a lack of space. Space to think, to process, and to notice what’s really going on. In leadership, it’s easy to stay busy and keep moving. But without time to step back, clarity becomes harder to find and decisions become more reactive. This episode is an invitation to experiment with creating your own quiet miles.

In this third episode of Tom’s life lab, Tom reflects on a simple but often overlooked idea in both running and leadership: pace. While training for the Manchester marathon, he’s following a structured plan; Some days focused on speed, others on distance, and some simply about getting the miles done. This particular run didn’t start well. The first mile felt heavy, his breathing was laboured, and nothing seemed to click. But instead of forcing it, he stayed with it. Gradually, his breathing settled, a rhythm emerged, and the run began to feel smoother, eventually even enjoyable. It’s a reminder that not every run, or every day, is meant to be fast. In leadership, there’s often pressure to operate at full speed all the time. But in reality, sustainable performance comes from knowing when to push, when to maintain, and when to slow down. This episode invites a shift in perspective, from constantly driving forward to learning how to recognise and respond to your natural rhythm.

In this episode of Tom’s life lab, Tom shares a very different side of marathon training. With the Manchester marathon getting closer, not every run feels good. This one nearly didn’t happen at all. Before even leaving the house, the excuses were there: maybe tomorrow, maybe a shorter run, maybe not today. But he went anyway. It wasn’t a great run. Heavy legs, no rhythm, no flow. Just getting it done. It’s a simple reminder that leadership isn’t always about motivation or big moments. A lot of the time, it’s about showing up, especially when you don’t feel like it.

This episode of Tom's life lab is the first in a five-part series 'from miles to milestones'. Tom shares a moment from his marathon training for Manchester marathon 2026 where everything just clicked. Most runs feel pretty ordinary: tired legs, low motivation, just sticking to the plan. But this week, he had one of those rare runs where everything just clicked. His breathing settled, his legs felt light, and he found that rhythm runners call flow. It made him think about leadership. Because those moments where things feel effortless, when teams are aligned and work just moves, don’t happen by accident. They’re built on consistency, preparation, and all the work that came before.

Difficult conversations aren’t hard because we don’t know what to say, they’re hard because we lose our presence. In the final episode of the presence in life and leadership series of Tom's Life Lab, Tom explores what happens in our nervous system during challenging conversations and how staying present, even when uncomfortable, can lead to more honest and impactful outcomes Life Lab Experiment: In your next difficult or uncomfortable conversation, notice the moment you feel triggered. Pause internally. Take a slow breath in through your nose and out through your mouth. Drop your attention into your feet for three seconds. Then continue. It’s a small interruption, but one that helps you stay tethered to yourself and the present moment.

Many people believe they’re struggling because they don’t have enough time. But what if the real issue is energy? In this third episode of the presence in life and leadership series, Tom reflects on how caring too much, over-responsibility, and fear of dropping the ball can quietly push us toward burnout. Rather than doing more, this episode invites a shift in focus from managing time to managing energy. You’ll be guided through a simple Life Lab experiment to help you become more aware of what drains your energy, what restores it, and how to recover well so you can return with clarity and presence. Life Lab Experiment: Each evening this week, pause and ask yourself: What gave me energy today? What drained me? What do I need to do to recover before tomorrow? Because real impact comes less from doing more and more from wasting less energy.

Many of us live in a state of constant hyper-responsiveness, always reachable, always reacting, rarely fully present. In this episode of the presence in life and leadership Life Lab series, Tom reflects on how constant availability fragments attention, dulls experience, and impacts clarity. He introduces the idea of designing your presence; intentionally choosing when to be available, and when to be fully present where you are. Rather than living on constant alert, this episode invites you to take ownership of your attention and return to yourself more often. Life Lab Experiment: Choose a few intentional 30-minute windows each day to check notifications and respond to messages. Outside those windows, stay where you are and be fully present. When we stop being constantly reachable, we become meaningfully present.

Presence isn’t something you either have or don’t have, it’s a muscle you can build. In this Life Lab episode, Tom explores why staying present is hard in a fast, noisy world, and how we can gently return to ourselves without judgment. The episode includes a simple Life Lab experiment to help you practice presence in the middle of everyday life. Life Lab Experiment: Once a day, pause and notice one thing- a sound, a smell, a colour, an emotion, or a sensation in your body. Focus on it for 10 seconds, acknowledge it, and acknowledge yourself for noticing.

We spend most of our days in our heads: thinking, planning, solving and in the process, we often miss the signals our body is sending us. In the final episode of the energy Series, Tom explores how your body communicates fatigue long before your mind catches up. Tight shoulders, shallow breathing, tension, fading focus - these aren’t random annoyances, they’re early warnings. You’ll learn why ignoring these signals drains your energy so quickly, how tiny resets can completely shift your state, and how building a little more awareness into your day gives you more choice over how you respond. This final Life Lab experiment invites you to pause, tune in, and adjust earlier, protecting your energy rather than constantly recovering it.

Most days aren’t ruined by one big stressful event, they’re worn down by lots of small ones. In this episode of the Tom's Life Lab, Tom explores the idea of micro stressors: the emails, notifications, interruptions and task switches that quietly stack up and drain your energy without you really noticing. You’ll learn why it’s not the size of these stressors that matters, but how they accumulate, how they show up in your body and attention, and what you can do to stop them building into something overwhelming. This week’s Life Lab experiment helps you spot the small energy drains you usually overlook, and make simple changes that help you feel better and get more done.

We’ve been taught to push through when things get tough, to power on through tiredness, brain fog, and fading focus. But does it actually work? In this episode of Tom's Life Lab, Tom explores why forcing yourself to keep going when your energy dips often leads to slower work, lower quality, and deeper exhaustion. Rather than being a weakness, those signals of fatigue are your body asking for a reset. You’ll learn why small pauses can completely change your state, how “pushing through” is often driven by fear, and a simple experiment that could help you get more done without burning yourself out.

Rest should be simple, but for many of us, it’s anything but. In this episode of Tom's Life Lab, Tom explores why slowing down can feel so uncomfortable, especially for people who are driven, ambitious, and used to constant action. From the guilt that creeps in when we stop, to the false idea that rest is “doing nothing,” this episode unpacks how we’ve been conditioned to equate busyness with progress. You’ll learn the difference between real rest and passive distraction, why your energy needs regular replenishment, and how small moments of genuine rest can actually make life and work feel easier. This week’s Life Lab experiment is simple: one proper rest break every day. No multitasking, no scrolling, just rest.

In this episode of Tom's Life Lab, Tom explores the hidden cost of being “always on” and why constant availability is quietly draining our energy, focus, and mood. As part of the energy series, he reflects on how easy it is to slip into checking messages, only to find work bleeding into evenings, sleep, and recovery time. What feels productive in the moment often shows up later as poor focus, low energy, and burnout. This episode is a reminder that boundaries aren’t about shutting people out, they’re about protecting your ability to show up well. Real energy is restored when we create space to switch off. 🎧 Listen now and try this week’s Life Lab experiment: Notice when you feel the urge to follow a distraction. Track what triggers it, and observe what happens to your energy when you resist.

In this episode, Tom explores why feeling busy but depleted isn’t a time problem, it’s an energy problem. As the first episode in the energy series, Tom reflects on how easily our energy gets drained by distraction, constant demands, and a lack of boundaries. Tom shares why protecting your energy isn’t selfish, but essential for presence, focus, and impact, and how small, intentional choices can radically change how you work and live. This episode is a reminder that your effectiveness isn’t measured by hours worked, but by how you manage and protect your energy throughout the day. Listen now and try this week’s Life Lab experiment: Audit your energy for a few days. Notice when it rises, when it drops, and what influences it without judgement.

Resilience isn’t just about surviving challenges, it’s about shaping your identity through them. In this final episode of the mindset series on Tom's Life Lab, Tom shares a personal story about a moment of vulnerability at work and how it transformed his understanding of strength. Strength isn’t the absence of struggle, it’s the decision to rise again. Each hard task, difficult conversation, or tough decision becomes a “brick” in the foundation of your identity. By consciously acknowledging these moments, you build evidence that you are someone who does hard things. The Life Lab experiment this week: pick one hard thing you’ve been avoiding, complete it, write it down, and celebrate it. Over time, these actions stack up to reinforce a resilient identity that naturally leans into challenges.

Resilience isn’t just about pushing through, it’s about changing how you relate to difficulty. In this episode of Tom's Life Lab, Tom continues on the mindset series, sharing a personal story from the early days of HEX, when repeated rejection started to take its toll. Instead of quitting, he turned rejection into a game, assigning points to every “no” and tracking them like a scoreboard. What started as a coping mechanism became a mindset shift. By gamifying setbacks, Tom reframed failure as progress, reduced fear, and built the persistence needed to keep going until the yeses came. This episode explores why making hard things playful doesn’t trivialise them, it transforms them and challenges you to run your own experiment this week.

In this episode of Tom's Life Lab, Tom explores how narrowing your focus to what’s actually in your hands can calm overwhelm, restore clarity, and build resilience especially when the world feels noisy or uncertain. He shares the story of his book launch and how quickly he spiralled into worrying about reviews, sales, and opinions he couldn’t influence. The turning point came when he shifted his attention back to what was in his control: how he showed up, how he rested, and what he created next. This episode is a reminder that reclaiming your energy starts with one small, intentional action and that momentum is built through tiny wins, not perfect outcomes. Listen now and try this week’s Life Lab experiment: write down one thing each morning that you can control today. At the end of the day, reflect on how that focus made you feel.

In this episode of Tom's Life Lab, Tom explores how the mind creates stories, sometimes helpful, often unhelpful and how easily we can spiral into beliefs that simply aren’t true. He shares a moment from leading a major change project when one tough meeting sent him into self-doubt… until he paused, questioned the story, and remembered his strengths. This week’s episode is a reminder that you get to choose which stories receive airtime and that courage often begins with gently challenging the narratives your mind invents. Listen now and try this week’s Life Lab experiment: Notice one unhelpful story your mind tells you. Write it down, then write down a time it wasn’t true.

In this episode, Tom explores the mindset that anything is possible not by pretending things are easy, but by choosing challenges that stretch us, scare us, and grow us. He shares the story behind writing his book 'People People', the self-doubt he had to work through, and how taking imperfect steps strengthens your ability to adapt, learn and lead. This is an episode about resilience built on purpose, leaning into discomfort, and discovering what you’re truly capable of. 🎧 Listen now and try this week’s Life Lab experiment: Choose one small challenge that feels just out of reach, commit, tell someone, and take the first step.

Starting again can feel heavy, even shameful, as if beginning anew means something has failed. But as Tom shares in this episode of Tom's Life Lab, reinvention isn’t weakness; it’s courage in its purest form. Whether it’s a plan that’s fallen apart, a dream that’s shifted, or a life change you didn’t choose, starting again is part of being human. Tom explores what it means to rebuild, to release the version of yourself that no longer fits, and to find strength in small beginnings. Listen now and try this week’s Life Lab experiment: Take one small step, not the whole staircase, toward your next beginning.  

Life has a way of surprising us. Sometimes it’s a new opportunity, other times it’s the kind of change that knocks the wind out of you. In this episode of Tom's Life Lab, Tom shares what he’s learned about dealing with life’s curveballs, the moments when plans fall apart and certainty disappears. He explores why our first instinct to control or fix isn’t always the right one, and how peace comes not from pretending we’re fine, but from feeling what’s real and asking a better question: not “why me?” but “what now?” Listen now and try this week’s Life Lab experiment: If life has thrown you a curveball, stop resisting, feel what’s there, then choose your next move.

In this episode of Tom's Life Lab, Tom shares the lessons he’d pass on to his younger self, an honest exploration of comparison, courage, shame, and what it really means to feel “enough". It’s about letting go of the pressure to have it all figured out, learning to trust your path, and finding joy in progress rather than perfection. Tom opens up about the importance of caring for your body, investing in real relationships, and not letting fear dictate your choices. Listen now and for this week’s Life Lab experiment, do one thing your younger self would thank you for.

Overwhelm isn’t always about doing too much, sometimes it’s about being too much. In this episode of Tom’s Life Lab, Tom explores how the real weight of overwhelm often comes from the pressure to play too many roles. The strong one. The calm one. The one who keeps it all together. When we try to be everything for everyone, we lose sight of who we are for ourselves. But overwhelm isn’t a flaw, it’s feedback. A gentle nudge from life that says it’s time to pause the performance, drop the mask, and return to what’s real. Listen now to explore how letting go of the need to perform can help you rediscover calm, clarity, and your truest self.

This episode of Tom's Life Lab is all about those conversations we avoid. The ones that sit at the back of our minds like unfinished business.  Whether it's to tell a hard truth, ask for help, or to say sorry, we often tell ourselves that avoiding the conversation means avoiding conflict, but the truth is, avoidance doesn't make the problem go away. Instead, we sit with it, feel the weight of it and allow it to impact our energy and relationships.  Speaking up is rarely easy, but honesty often brings people together where avoidance erodes trust and pushes us apart.  Where is your silence shaping your friendships more than your words? Listen now to find how difficult conversations can be a way to build bridges to clarity, connection and growth.

In this episode of The Life Lab, Tom explores the courage it takes to make new friends. Most people fear rejection but research shows others are more open than we think. Be the one who follows up, sends the message, and takes the step. Your Life Lab challenge: Reach out to someone you like but don’t know well and invite them for a coffee, walk, or chat. One small act of courage can lead to real connection. #LifeLab #ConnectionMatters #Friendship #CourageOverComfort #Podcast

In this reflective episode of the Life Lab, Tom explores the tension between authenticity and performance in modern leadership and life. In a culture that constantly tells us to pitch, polish, and promote ourselves, he asks: What happens when we stop selling ourselves and start being ourselves? Through personal insight and coaching experience, Tom shares why overperforming can disconnect us from who we are, and why the most powerful leaders are those who show up grounded, honest, present and real. He challenges listeners to experiment with presence over performance: to trust that the right people, opportunities, and moments respond not to our packaging, but to our truth.

In this Tom's Life Lab episode, Tom explains why you don't need to fit in to make an impact. The feeling of not fitting in can creep in anywhere. Whether it's the boardroom, family dinner table or group chat, it's a feeling that can appear quietly, but powerfully, and it can shape how you show up. Many of us grow up believing that belonging is about fitting in, but real belonging isn't about sameness; it's about being seen and accepted for who you are. If you don't feel like you fit in, instead of camouflaging your interests behind other peoples', be honest about your likes and beliefs. Show up with integrity, and people will respect you for being your true, authentic self. Listen to the episode to learn three things you can do the next time you feel like you don't fit in.

This episode of Tom's Life Lab explores how growth comes from pursuing the cringe. Cringe is the emotional signal that we're brushing up against our edges. It's something most of us instinctively avoid, but if you're never cringing, you're probably not growing. When we cringe, it's often because we feel exposed, at risk, or a bit awkward; however, the leaders that learn to embrace this feeling, evolve the fastest. They ask questions in a room full of experts, admit when they don't know, and try new formats, even if they don't succeed. In the episode, Tom reveals his own cringe moment, and how the thing that he thought would make him feel foolish, actually made him feel alive. Listen now for some examples of ways you can pursue the cringe.

Powerful partnerships are often at the heart of breakthroughs in leadership, business and life. Big leaps forward rarely come from acting alone; they come from leaning into partnerships. Collaboration isn't just nice to have; it's a necessity. We need people around us who challenge us, support us and see possibilities we wouldn't see on our own. Powerful partnerships aren't just about working together, they're about building trust, showing vulnerability and creating something great.  In this episode of Tom's Life Lab, Tom discusses what makes a powerful partnership work, the benefits of his own partnerships, including Beyond Potential and The Sustain Collective, and how you can create more powerful partnerships of your own.

In this week's episode of Tom's Life Lab, Tom explores the feeling of being stuck and how to move through it. We all know how it feels to be stuck. When we know something needs to change, but we're not sure what to do next. Feeling stuck isn't a sign of failure; it's a sign something matters to you; however, problems can arise when we stay stuck, and staying stuck is a choice. We often tell ourselves we lack clarity, when really what we're lacking is courage. We know what to do, but put it off due to feelings of discomfort or a fear of taking a risk.  Are you feeling stuck? It's time to stop sitting in it - join Tom to find out how to move past it. 

Complaining feels good. We all get tempted to do it, because it can make us feel seen and validate feelings of frustration, but it rarely gets us anywhere.  Whether it's about traffic, the weather, tech issues or company culture, complaining may feel like taking action, but this act alone won't move us forward, and instead causes us to get stuck in a loop where nothing changes. The energy you bring to your life and leadership sets the tone with others. Lead with complaint, and you invite more of it, which is draining for you and those around you. Next time you feel like complaining, explore what is beneath it instead. Is a boundary being crossed or a need not being met?  Join Tom in this episode of Tom's Life Lab to find out how to shift a complaint into positive change.  

Many of us believe life just happens to us. We react, respond, cope and manage like we are passengers in our own stories. What if we flipped this and, instead, behaved like we happen to our lives? This isn't about control, it's about agency. The ability to decide how you show up, what you focus on and how you respond in any situation. This shift to 'I happen to my life' doesn't need to be dramatic to be profound, and it may not be easy to start with, but with practice, it will come. In this episode, I give examples of subtle ways you can change your mindset and behaviour to put you back in the driver's seat of your life. If you've ever felt like you're reacting to other peoples' priorities and losing a sense of who you are, this episode is for you.

We’ve all heard the phrase: You never get a second chance to make a first impression. But how true is it in leadership and life? In this episode, Tom explores the importance of first impressions. From the subtle, instinctive signals people read in those opening seconds, to the deeper trust that only grows over time, he challenges whether we place too much weight on the moment, and not enough on the relationship. You’ll discover: Why presence is the real currency of leadership. How authenticity creates lasting influence. Practical tools to ground yourself, shift your energy, and connect more deeply. Through stories, neuroscience insights, and coaching examples, Tom unpacks what it means to show up with clarity and intention. So, what impression are you making today?

In this episode of Tom's Life Lab, we welcomed leadership expert and founder of Fenton Place, Lee Rogers. Lee shared his personal weight loss story, the inspiration behind his 'Fit Over 40' campaign, and how this evolved into the 'Fitter4Forties' Instagram channel he runs today. He explained how he developed the '5 P Model' (Purpose, Plan, Prepare, Perform and Pursue), a goal setting framework he uses regularly, not just on his fitness journey but in his business too. Lee discussed real life examples of how he uses purpose to sustain performance, citing how his family are the main motivators behind his drive to take care of his health. If you need an energy and motivation boost, this is a must listen! Connect with Lee on LinkedIn. Follow the Fitter4Forties Instagram channel. Listen to the Leadership Actually podcast. Visit the Fenton Place website.

In this Tom's Life Lab episode, Tom explores the myth of finished. This idea that we'll be enough when we're confident, clear and finally 'get there'. When we cling to the myth of arrival, we increase pressure on ourselves. We chase certificates, titles and clarity as if there is a 'final' version of ourselves, but the reality is there is rarely a finished product.  Growth doesn't stop as you work your way up, and by embracing uncertainty, you open yourself up to learning and evolving.  Listen to the episode to find out how to stop tying your worth to being finished, and welcome a mindset of continued growth.

Welcome to this week's episode of Tom's Life Lab, where Tom discusses how to manage a challenging relationship. Whether it's with a colleague, boss or family member, if you've ever found yourself thinking, "I just have to live with this" when a person seems unreachable, immovable or uninterested, this is for you.  Whilst it might feel easier to believe you've done all you can, this isn't always true. Influence starts with self-awareness of what you're bringing to the conversation, and what you expect in return. Focusing on being right over curious? Acting defensively, not open-minded? You could be sending signals that create tension, disappointment or resentment.  In the episode, Tom reveals the levers you have control over, including your tone, timing and assumptions, that could shift the dynamic for the better. Listen now and share it with anyone you know who is navigating a tough relationship.

This week's episode of Tom's Life Lab is for anyone who has ever felt like they know they're good at what they do, but they've struggled to get it across to others. You've put in the work, earned your insight and built your capability, but some of those around you just don't get it or, worse, they ignore or reject it. The gap between knowing what you can bring, versus what others are seeing, is identity-shaking.  If your identity is wound around being capable, then when your competence is met with rejection it can encourage feelings of doubt and have you questioning yourself. Listen to this episode for tips on how to untangle this identity knot, and for an experiment you can try over the coming week.

Welcome back to the Life Lab, where we experiment with life, work, and all the weird and wonderful stuff in between. In today’s episode, we explore how meaning shows up not in the grand gestures or big milestones, but in the small, quiet moments of life, the ones that often go unnoticed. From late-night sunsets to Lego towers that keep falling over, we look at how to find joy, connection, and purpose in the everyday. We also take this into the world of work, reflecting on the moments that bond teams, build trust, and remind us we’re human, especially in the middle of the mess. Plus, there’s a simple experiment you can try this week to uncover the meaningful moments hiding in plain sight. Because maybe, just maybe, these are the golden days.  

In this episode of Tom’s Life Lab, Tom explores a truth every leader wrestles with but few talk about openly: how we show up during times of change. When uncertainty strikes, the instinct can be to pull back, go quiet, or try to “fix it all” behind the scenes. But real leadership isn’t about perfection, it’s about presence. Tom shares why leaning in (not withdrawing) is the most powerful move a leader can make when their team is navigating challenge. Drawing from personal experience and coaching insight, he introduces the idea of the leader as a bridge, not a lighthouse. He offers practical micro-moves that build trust, clarity, and connection in uncertain times. Plus, you’ll get this week’s Life Lab Challenge, a simple three-check-in experiment to deepen your leadership presence and spark more meaningful conversations. Whether you're holding space for others or needing a moment to reflect on your own leadership energy, this episode will help you pause, reset, and lean into the discomfort with intention.

Everyone loves a shiny beginning or a big finish. But what about the bit in the middle? The slog. The self-doubt. The “why did I even start this?” phase. In this episode of Tom’s Life Lab, we’re talking about the hard yards in the middle, where motivation fades, support dries up, and the grind gets real. Tom shares his own mid-journey wobbles (yep, even with this podcast) and why we need to normalise supporting ourselves and each other during the invisible stretch and through the unglamorous bits. Whether you’re knee-deep in a big goal, supporting someone else who is, or just quietly turning up for day 47 of “still trying,” we see you. Kudos for keeping going. If you need it, here’s your reminder: the middle miles matter. It’s the messy middle, the unseen effort, that makes the finish line possible. Your perseverance might be quiet, relenting and feel like a grind, but if you're still going, you're still growing.  So, what happens after the beginner's hype and before the big finish? It’s that long, unseen, unglamorous, often overlooked middle, the bit where doubt creeps in and support fades. And that’s exactly when we need to show up for each other, offering steady encouragement that says: I see you, I’m with you, and I haven’t stopped believing in you.

In this podcast episode, Tom is making the case for asking "stupid" questions. He explains how holding back is often the worst choice, as when we don't ask, we stay confused. By querying, we learn, and so do those around us. Listen to the episode to understand: Why we hold back from asking questions The benefits of caring more about getting something right over looking smart How to get better at questioning It's a short episode, packed with actionable insight for you to practice immediately.

In this uplifting episode of Tom’s Life Lab, Tom Emery is joined by empowerment coach Raquel Braganza for a conversation about joy, what it really means, how we can cultivate more of it, and why it matters. Raquel offers a refreshing take on joy as something we actively pursue, rather than something that simply happens to us. Together, she and Tom explore how joy can coexist with other emotions like sadness, how expectations can sabotage our happiness, and why it's so important to build a personal 'menu of joys' to access in different emotional states. Listeners will be inspired by Raquel’s “treasure hunter” of joy approach, seeing it not as a fleeting feeling but as a daily practice that brings us back to ourselves. Whether it’s through rituals, nature, music or mindfulness, she invites us to notice and name joy in the smallest moments. This is a conversation for anyone looking to shift their perspective, reconnect with what lights them up, and build emotional resilience in a practical, empowering way. Raquel offered our listeners a free gift, which you can access here: https://poweredbyjoy.coach/  Connect with Raquel on LinkedIn: https://www.linkedin.com/in/raquel-braganza-8b648215b/  and Instagram: https://www.instagram.com/raquelbraganza_lifecoach/?hl=en 

In this powerful episode of Life Lab, Tom Emery sits down with performance coach Rob Tracz to explore the journey from hustle-fuelled burnout to founding Prime Performance Coaching. Rob opens up about the emotional and physical costs of overwork, the deeper motivations behind his relentless drive, and how reflection helped him reset. They unpack the pitfalls of hustle culture, the role of resilience, and how embracing discomfort can be a gateway to growth. Rob now works with entrepreneurs and really driven individuals. His coaching methodology focuses on looking good, feeling good, and doing great things. Expect practical insights, honest reflections, and a clear call to live and lead more intentionally. Find out more via Rob's website: https://robtracz.com/  Connect with him on LinkedIn: https://www.linkedin.com/in/robtracz/  and Instagram: https://www.instagram.com/robtracz/ 

In this episode of Life Lab, Tom dives into a habit many high performers quietly battle: rumination. If you’ve ever found yourself replaying a meeting moment at 2 am or over-analysing a raised eyebrow in a boardroom, you’re not alone. But what if this pattern of thought wasn’t a flaw, but an untapped strength? Tom shares a personal story of rumination in an executive setting and explores how the brain’s default mode network, often blamed for anxiety, can also be a powerful tool for creativity, empathy and insight. With a simple 3-step experiment (label it, timebox it, extract the insight), he shows how to harness the loop instead of being trapped in it. Because the real superpower isn’t overthinking—it’s learning to think deeply without drowning.

We’re more digitally linked than ever—yet so many of us feel alone. With smart assistants, AI-generated replies, and curated feeds shaping our interactions, it’s easy to mistake constant contact for true connection. But is efficiency eroding our empathy? In this episode, Tom invites us to reflect on what authentic connection looks and feels like, and why it matters. He challenges listeners to embrace the beautifully messy, inconvenient reality of real relationships by trying three practical micro-experiments: Speaking instead of typing Responding with curiosity and intention Having at least one unfiltered conversation Because in an age of artificial closeness, the most radical thing you can offer is your honest, human presence. Because the future may be digital, but connection is still analogue at heart.

Imposter syndrome affects up to 70% of people (perhaps more) - in this short episode of Tom's Life Lab, Tom delves into this important topic. Inspired by a recent event at the Fletchers Group Female Lawyers Breakfast Network (FLBN), where Tom hosted a panel on the subject - and was the only male in the room - he details his own experiences of imposter syndrome. He goes into detail about where these feelings can originate from, the importance of awareness and sharing these experiences, and some ways you can overcome imposter syndrome. Remember, feeling like an imposter doesn't mean you're a fraud - it means you're growing. If you liked the episode, subscribe for more tips, or share it with someone who might find it helpful. 

In this episode of Tom’s Life Lab, Tom sits down with George Bettany, founder of the mindful running community Mara and a passionate advocate for presence, performance, and purpose. They explore the deep connection between mindset and movement, and how running slowly, without judgment, can be one of the most transformative practices for both body and mind. George shares his personal journey from competitive footballer plagued by overthinking to coach and retreat leader helping others find freedom through mindful movement. It's a rich, honest conversation about fear of failure, letting go of outcomes, and why presence isn’t about perfection, but about practice. Whether you’re a runner, a leader, or someone simply seeking more calm and clarity, this episode offers insight, inspiration, and practical tools for cultivating presence in everyday life.   Connect with George: Instagram: https://www.instagram.com/georgebettany/ and https://www.instagram.com/mararunclub/  LinkedIn: https://www.linkedin.com/in/georgebettany/  Find out more about Mara via the website: https://mararunclub.com/    Books George mentioned:  The Power of Now Mindful Ultramarathon Running