5 Minutes to Change Your Life
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5 Minutes to Change Your Life
Author and coach Joanne Mallon (plus guests) shares effective, quick and easy ways to change your life for the better. Each episode lasts around 5 minutes and is designed to help move your life in a more positive direction. “A brilliant way to make changes one step at a time.” - Woman magazine (reco...
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311 episoodi
What to do if you're unhappy at work? | For International Week of Happiness at Work
It's International Week of Happiness at Work - but what do you do if you're unhappy at work? Here are some practical tips from one of the UK's most ex...
Boost your mental health with digital decluttering | for World Mental Health Day
In the run up to World Mental Health Day, we're talking about how a little digital decluttering can really boost our mental health.
If you found...
The 90 second emotion rule - Feel it, then let it go
Today we're talking about the 90 second rule for emotions and how it can help us handle tough emotions better.
Here's more on the science from...
Micro-journaling: The social media alternative that builds positivity
If writing a daily journal is too much effort, how about micro-journaling instead?
If you found this episode helpful, you can support the podcas...
The mood boosting benefits of cold water
Today we're looking at the wellbeing and other benefits of cold water - can we get this simply by splashing cold water on our faces?
If you foun...
DUMB goals vs SMART goals
Today we're looking at DUMB goals - Dream-driven, Uplifting, Method-friendly, Behaviour-triggered and how they differ from SMART goals (specific, meas...
Season of change: Your theme for the final stretch
It's the start of the final quarter of the year - what's your theme for the rest of the year? What will you commit to doing by the end of 2025?
...
Replay: Dealing with negative thoughts
In this 5 minute episode, originally published in November '24, we learn a new technique for dealing with negative thoughts - Thank your mind and name...
Replay: How to stop ruminating
Ruminating, overthinking, brooding over negative thoughts - whatever you want to call it, here's how to stop it. This episode was originally published...
Replay: How to be at peace with yourself
In this 5 minute episode, originally published in December '23, we're talking about the idea of being at peace with yourself. What would it take for y...
Tilt happens: What pinball teaches us about self-care
Today we're taking life lessons from the magical game of pinball.
If you found this episode helpful, you can support the podcast by leaving a ra...
How to become calmer by labelling your emotions
How are you feeling now? Research has found that naming our emotions can help us handle them - here's how.
If you found this episo...
The 10-10-10 rule that ends overthinking
Here's a rule you can use to help banish overthinking - the 10-10-10 rule AKA temporal distancing.
If you found this episode helpf...
The 3 minute habit to help you think more positively
Here's a quick daily habit that will help you feel happier and more positive - will you make space for it this week?
If you found...
Glastonbury debrief
Joanne's back from playing the Laboratory Stage at the Glastonbury festival. Here's how she got on and dealt with the pressure of performing at such a...
Be the woman your dog thinks you are with Cindy Koehler
What if we were to start and see ourselves through our dog's eyes? That's the question today, as we're joined from Australia by the wonderful inspirat...
The three words that will rewire your morning
What if you could completely transform your day with just 3 words? Here's how...
If you found this episode helpful, you can suppor...
Mood boosting with positive expressive writing
Today we're thinking about the journaling technique that's been proven to improve wellbeing - positive expressive writing.
To join in, write do...
The 90 minute rule for sleep
Today we're looking at the 90 minute sleep rule and how that can help us wake up feeling more refreshed and rested.
If you found t...
The big dream part 2 - Glastonbury!
Big news - Joanne's playing Glastonbury!
More info on Science Futures here: https://www.glastonburyfestivals.co.uk/areas/the-green-fields/green...
Gaining perspective and solving problems with rose, bud, thorn
Today we look at the coaching exercise Rose, Bud, Thorn as a way of getting perspective and solving problems in life.
If you found...
What's the big dream?
If you could be doing anything with your life, what would you be doing? What's your big dream?
PLUS Joanne has big news...
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How to get more balance in life
Today we're talking about balance - what does it mean to have a more balanced life, and how can we bring more balance into our lives?
A (slightly stupid) way to feel better in an instant
Here's a quick and simple science-backed way to feel more positive - but what's the catch?
If you found this episode helpful, you...
How birdsong helps our mental health
Why is it that birdsong helps us feel calmer and less stressed? Today we're talking about how natural sounds can help our mental health.
...
A superfood for mind and body
Today we're talking about a guaranteed way to feel calmer and less stressed, by accessing the restorative powers of nature (with a little help from Ke...
The most important thing to tell yourself when you're feeling anxious
Today we're looking at why we might feel anxious in certain situation, and what's the easiest way to deal with that.
If you found...
How to move away from joint pain with Dr Sarah Mottram
Today we're joined by physiotherapist and movement mentor Dr Sarah Mottram to talk about what to do if you're experiencing joint and muscle pain.
Dealing with changes you didn't choose
Today we're talking about those life changes that you might not have chosen, but something's happened and it's up to you to deal with it. What makes t...
How to make life changes that stick
Ever tried to change your life or adopt a new habit and find that it just doesn't stick? Today, Joanne's got a simple question you can ask yourself wh...
Becoming the architect of your life
Happy St Patrick's Day! Joanne is back for a new series of episodes. Today we're talking about the empowering shift that happens when you move from be...
Beyond joy
Today we round off Joyful January and think about why February could be even better.
If you found this episode helpful, you can support t...
This brings me joy - Julia Raeside, writer & broadcaster
In today's extended episode we're collecting joy points in the world of stand up comedy, books and a cold, dry martini with writer and broadcaster Jul...
The health benefits of joy
What are the physical and mental health benefits of joy? How does it benefit us to feel joy? That's what we're finding out today.
...
This brings me joy - Caitlin O'Ryan, actor & poet
In today's extended episode we're finding joy in good coffee, connection and community with actor and poet Caitlin O'Ryan.
https://www.in...
Tiny moments of joy (and Patti Smith's bee socks)
Finding joy in the tiny moments of life - including Patti Smith's bee socks, of which more here
https://pattismith.substack.com/p/object-lesson...
This brings me joy - Sheridan Stewart, author of I Am Enough
Today we're finding joy in nature, fun and dancing in the dark with author and broadcaster Sheridan Stewart.
Sheridan's book is I Am Enough: the...
The joy of learning
Joyful January continues, as we look at the science behind the joy of learning - why is it that learning something new makes us feel good?
This brings me joy - Rachel Lawrence, The Girl with the Pilates Mat
As part of our Joyful January season, we're joined by Rachel Lawrence, YouTube's The Girl With The Pilates Mat https://www.youtube.com/@TheGirlWithThe...
What brings you joy?
What brings you joy? What would it take to make this January more joyful for you?
If you found this episode helpful, you can suppo...