Advice on habits & self-improvement.

How should I build a habit that actually sticks?

Use small, specific anchors/triggers rather than relying on willpower or motivation alone — e.g., doing 10 push-ups before leaving the house — because motivation-based approaches tend to fail according to habit science.

Should I only do my habit (like going to the gym) at one specific time of day?

Don't tie a habit's success to a single rigid time slot (like mornings only); if you truly want to get something done, you can do it at another point in the day, and using 'I can only do it in the morning' as an excuse undermines long-term consistency.

What should I do if a habit doesn't stick?

Don't treat failure to stick with a habit as a personal flaw or identity ('lazy'); instead focus on the process and recognise that trying and failing still teaches you something useful for what's next.

Is it worth switching from NBN/fixed broadband to 5G home internet?

Switching from a $330/month fixed broadband plan (Lightning Broadband) to a $90/month unlimited 5G plan with Optus can massively cut costs while still delivering solid speeds (around 229 Mbps down, 45 Mbps up), plus it can bundle in a Fetch TV box.

How can you simplify decision-making around habits like drinking?

Removing an option entirely (e.g., not drinking at all) eliminates the need to weigh choices in the moment, reducing the number of things you have to think about.

What distinguishes a good book from a great book?

George shares his stepdad's framing: a good book teaches you something about the world, while a great book teaches you something about yourself, and most great books are fiction.

How do you get better-tasting sparkling water at home?

Josh and Jules recommend a SodaStream with a glass bottle attachment rather than the standard plastic bottle, noting plastic can impart a gunky taste, while cautioning that a faulty lid can occasionally make water taste off.

How do you avoid needing the bathroom on long-haul flights?

Josh says he avoids drinking much of anything during long flights because he doesn't like having to climb over other passengers to use the bathroom, rather than following typical advice to stay hydrated.

How can you quickly delete a large number of alarms on an iPhone?

Instead of turning off or deleting alarms one by one, ask Siri to 'delete all alarms' and it will do it instantly.

Is it okay to track your partner's location without telling them?

It's shady and inappropriate to covertly track a partner (e.g., to check on infidelity) without their knowledge or approval; tracking should only be done with consent.

How can you cope with anxiety or negative thinking without medication?

Tommy mentions the book 'Feeling Good' by David D. Burns outlines techniques to lift mood and develop a positive outlook without drugs, based on taking things with grace rather than getting angry, though he found the audiobook format hard to follow since it references diagrams.

How much sleep do you need to feel good the next day?

Tommy says he needs at least 7.5 hours of sleep or he feels like nothing good is going to happen, and he panics if he sees time ticking by without being in bed.

How do you teach a child to wipe properly after using the toilet?

Get toilet paper wrapped around your hand to keep it clean, reach around, and wipe until you can't see anything else on the paper; let the child use whichever hand feels natural (e.g., left hand for a left-handed child).

How do you actually learn adult skills like cooking and cleaning if you weren't taught them growing up?

You just have to do it yourself, through necessity and repetition, rather than relying on formal instruction or a subscription service.

How should couples or close partners handle disagreements?

Tommy says he prefers to address issues immediately, but notes his partner Amy needs time to process first, and that forcing a conversation too early can be the wrong move; balancing both approaches works best.

Should you suppress sadness or allow yourself to feel it?

Tommy suggests leaning into sadness and grief, rather than always seeking positivity, is a necessary part of processing emotions and can prevent them resurfacing later.

How do you deal with an overwhelming backlog of unread messages/notifications?

Just open them all and forget about them — if messages have sat unanswered for a while, they've effectively already been forgotten about by the sender too.

How can you avoid feeling guilty about working weekends while still getting things done?

Rather than rigidly banning all weekend or evening work, allow some flexibility (e.g., a 7pm email session) to clear nagging tasks — it can actually improve how you feel rather than worsen it.

How should you set goals when the future is highly uncertain (e.g., during a pandemic)?

Frame goals around a process, practice, or identity statement that isn't dependent on a specific environment or circumstance—for example, 'do meaningful work with interesting people'—rather than tying your identity to a specific activity like coaching or speaking, so the goal remains achievable even if external circumstances change drastically.

What should you do when you wake up feeling low or melancholy?

Try to get fresh air—go for a walk or swim—even if it doesn't always immediately fix the feeling; sometimes you just have to accept it as a 'melancholy day' rather than forcing yourself to feel better.

How can people cope with having to make an unwanted career pivot (e.g., artists moving to corporate work) during a crisis?

Frame the change as a short-term experiment (e.g., 12-18 months) rather than a permanent identity shift—this framing makes it feel more tolerable and gives a sense of control, even though frustration will still surface at times.

Should you keep wearing unwashed clothes to make them last longer (e.g. jeans, socks)?

Tommy argues against the 'don't wash it' hack, saying items like jeans worn without washing for the look need to be washed or thrown out, and that anything touching your body regularly (socks, pyjamas) should be washed as often as sheets.

Should daily excitement be the goal in creative work or life?

Tommy advises against seeking excitement as a daily requirement, saying it's fleeting and not a reliable belief system; instead he focuses on enjoying the process some days and not others, and finds excitement in small habits and observations rather than chasing it directly.

How do you keep a toilet clean without a big dreaded scrub-down?

Make cleaning the default every time you use the toilet rather than waiting for one big annual clean: lid up, check, brush (and use a bowl cleaner like the scented squirt-in gel) each time to keep things manageable.

How can I stop beating myself up over how I used to think or act?

Treat cringing at your past self as a sign of evolution rather than failure — the real concern is only if you feel you've regressed, not if you've simply moved on from an earlier version of yourself.

How do I build the confidence to stick with a difficult habit or project?

Consistency itself builds a kind of muscle memory or momentum (similar to gym training) that makes it easier to restart even after a break, because you have a reference point of having done it before.

Should you call out people's weight gain (e.g. 'COVID kilos') publicly?

Tommy argues it's outrageous to call out someone else's weight gain outright, but notes that self-deprecating comments about one's own weight are a different, more acceptable form of self-hate.

How do you successfully cut back on social media use?

Getting off social media only works long-term if you replace it with another good habit; smaller sustainable changes (like only listening to podcasts while walking or exercising, rather than lying down) are more effective than an abrupt full break.

Does locking your luggage actually protect your belongings while travelling?

Standard luggage locks don't really stop theft since a pen can be used to jam and separate the zip teeth; instead, use zip ties, which won't prevent tampering but will clearly show if the bag was opened.

How can someone stay motivated when starting an exercise routine on a stationary bike?

Use an immersive screen/distraction (like a show or video) to make the time pass faster; as fitness improves, duration that once felt long (e.g., 20 minutes) will feel shorter, so building the routine around a distraction like TV helps sustain it.

How do I stop overindulging when I'm with friends who enable a habit?

Take full personal responsibility rather than blaming friends or surroundings—recognise you are the only one truly influencing your own choices, even if it means changing who you spend time with if their habits conflict with the life you want.

When should I start a new habit or resolution?

Don't wait until January 1st — start in early December to build momentum and feel ahead of the curve rather than starting depleted after the holidays.

How should I handle diet over the Christmas period while trying to stay healthy?

You don't have to abstain entirely at Christmas parties; eat reasonable portions like turkey and vegetables rather than overindulging, instead of using 'it's Christmas' as an excuse to feel sick.

How do I get past the discomfort of starting a new exercise routine (like a spin bike)?

Reframe the initial discomfort as expected and universal rather than a sign the equipment isn't right for you — push through the early uncomfortable rides until your body adjusts.

How can I make myself actually do chores I keep avoiding?

Tommy says he tells himself bluntly to 'stop being a bitch' and just do the task, pushing past the mental resistance rather than waiting to feel motivated.

How do you motivate yourself to start exercising again?

Find something that 'stings a little'—a bit of self-directed discomfort or embarrassment (like catching yourself in the mirror or an old pair of pants)—to tip you into making a change, while being careful not to let it tip into unhealthy obsession or vanity-driven mindsets.

What's the trick to making exercise feel fun rather than punishing when starting out?

Build a small base of fitness/strength first by training slowly and allowing rest between sets; trying to jump straight into high-intensity, 'fun' fast-paced workouts before you have a base will physically destroy a beginner and put them off continuing.

How do you make sure you actually follow through on New Year's resolutions?

George suggests resolutions should be announced to at least one person (an accountability contact) rather than kept entirely private, to increase follow-through.

When is the best time to start planning New Year's resolutions?

Start embedding resolutions in your mind from December 1st rather than waiting until January, to avoid carrying negative momentum from an indulgent December into the new year.

Should you tell people your New Year's resolution right away?

Consider not announcing your resolution immediately — decide on it early but keep it private and reveal it later (e.g., at a milestone episode), since telling people too soon can trigger a premature sense of reward that reduces follow-through.

How can I avoid losing a good park/bench spot at a cafe or park?

Tommy suggests having a go-to 'power move' of asking to share a spot if someone else is lingering—they may say yes but then feel awkward and leave since they intended to have an exclusive space.

Should you drink coffee or alcohol before high-pressure situations?

Tommy suggests avoiding substances that could exacerbate stress during high-pressure situations (like public speaking or big workdays), aiming instead for a clear mind, and saving drinks/coffee for lower-stakes, relaxed occasions.

How can someone who struggles with admin actually improve?

Rather than trying to overhaul everything at once, rework the 'if this, then that' decision points in daily life (e.g., do the washing when the basket is full, not when you run out of clean clothes) so good behaviour becomes a default trigger rather than something requiring willpower in the moment.

What's a good way to build big aspirations into reality?

Start by dreaming big and visualizing the large goal, but then break it down into the smallest possible consistent habit or step, since big change rarely happens by jumping straight to the end result.

Should you tell callers you don't check voicemail?

Josh argues it's clearer to explicitly state in your voicemail greeting that you don't check messages and ask callers to text instead, because it puts the responsibility for next steps on the caller rather than leaving them guessing.

How should parents manage kids' screen time, according to Seth Godin?

Control what you can control: if possible, avoid giving kids any screen time at all rather than trying to moderate it, since once introduced it becomes very hard to limit.

How fast should you listen to podcasts?

Jack Post recommends capping playback speed at around 1.2x, arguing that going much faster (like 2x) means you're not really absorbing the content, just technically finishing the episode.

How do you build better self-awareness in relationships and leadership?

Regularly ask yourself and seek honest feedback on 'what's it like being around me?' — understanding your impact on others, not just your own self-image, is key to connection and resolving conflict.

How do you find the daily routine (diet, sleep, work habits) that works best for you?

Treat your life as ongoing trial and error on yourself to discover what actually works for your body and mind, rather than following generic prescriptions.

Do silk masks help prevent maskne?

Gemma Watts advises that because silk is non-absorbent (unlike cotton), it won't solve the humidity/condensation problem that causes maskne, so breathability matters more than fabric type for skin health.

How should you clean and maintain a reusable face mask?

Gemma Watts recommends a boiling hand-wash with antibacterial detergent, drying in sunlight (heat and light help sanitise), and spritzing with a mask sanitiser spray; avoid heavily fragranced detergents, which can cause respiratory irritation.

Is it okay to procrastinate if it still produces useful work?

Josh suggests boxing stressful tasks into a tight timeframe rather than spreading stress out over weeks, acknowledging it's a tradeoff: it can produce strong results but causes a residual anxiety ('evenings where you're like, fuck, I gotta get that thing done').

How can you set a workable weekly intention?

Choose a specific, simple intention (like a step goal or work routine) and write it down, tracking it physically (e.g., on an index card with check boxes), rather than leaving it vague.

How can I break bad habits formed from working from home?

Identify what you want to stop doing rather than only focusing on new habits to start; this can be a more powerful way of spotting what isn't serving you.

How should I listen to podcasts/audiobooks more intentionally?

Set a rule that you only listen to audio content while moving (walking or cycling) rather than passively lying on the couch, to avoid wasting opportunities for exercise.

How do you build a team or help others succeed without losing yourself to ego?

Recognize that there's always some ego and personal benefit in helping others, and that giving back is also a way of receiving fulfillment, but it comes with its own pressure and pain.

How can you build better personal discipline or habits?

Tommy suggests that discipline requires deciding on a specific action and committing to it, and proposes an extreme method of eliminating all alternative tools (like other note-taking apps) and forcing yourself to use only one system (e.g., Asana) for a set period to build a habit pathway.

Does discipline have to be extreme to be effective?

Josh pushes back, suggesting discipline doesn't need to be an extreme all-or-nothing approach; it can simply mean committing to properly do any task that takes more than two minutes, rather than avoiding or half-doing it.

What should you do when a toddler is misbehaving or losing the plot?

There's no single fix — use a varied toolkit depending on the situation: a designated 'step' for time-out to cool down, taking them out of the environment (walk, drive), or changing the scene entirely.

Why does unsolicited parenting advice often backfire?

Advice is easy to give from the outside because the advice-giver has emotional clarity and isn't living the moment-to-moment exhaustion (sleep deprivation, hours already spent with the child) that the parent is experiencing.

How should you handle giving advice to a struggling friend or partner?

Often what someone needs in a hard moment isn't a fix but acknowledgment and support (e.g., 'a hand on the back and saying, are you okay') rather than being told what they're doing wrong.

How do you cope with a child's bad behaviour affecting your own mood?

Check yourself in the moment — recognise that your own capacity (sleep, stress) affects how you respond, and try not to let your partner's bad mood or the child's behaviour compound into you reacting worse too.

What should I do if I forget my mask?

If wearing a t-shirt under a jumper, pull your arms out of the t-shirt sleeves and back into the jumper sleeves, then use the loose t-shirt fabric to cover your mouth and nose as a makeshift mask.

How do I deal with feeling like I should be more productive on weekends?

Stop and write out everything you've achieved over the past year — the perspective shift reduces anxiety and reminds you that progress isn't required to be constant or linear.

How can you get a better lather when showering?

Wet your body with water for about 15 seconds before applying soap, rather than applying soap directly to dry skin, as the water helps the soap lather properly.

How do you make yourself get out of a long shower?

Use a mental countdown (e.g., starting at 10) to psych yourself into finishing up tasks like washing your head, back and neck, then counting down to force yourself to get out.

How can you reduce anxiety from constant screen/work use?

Create a deliberate ritual to 'check out' at the end of a task (e.g., clicking the Apple logo, shutting down, closing the laptop, putting the keyboard away) to break the pattern of carrying work stress into the rest of the day.

How can couples avoid repetitive, annoying low-level arguments (like what to wear)?

Set a simple standing rule to remove the need for repeated discussion—Josh suggests Tommy tell Amy he'll proactively inform her only when it's too hot for a jumper, making jumper-wearing the default otherwise.

How do you resolve conflict within a creative team?

Make sure everyone has the same underlying goals, have honest conversations quickly rather than letting unmet expectations fester, and continually update the working agreement on how much each person is contributing.

How do you keep a creative partnership aligned over many years?

Use a long-term, non-negotiable commitment (like a 10-year goal) as a filter for every decision, so short-term temptations (chasing virality, following trends) don't derail the bigger picture, and make sure the whole team — not just the founders — understands and buys into that filter.

How should couples handle conflicting morning routines?

Focus on completing your own routine (get up, shower, do your chore) without trying to control or anticipate your partner's actions; things tend to naturally align once each person handles their own part.

How can you reduce decision fatigue around shared chores like who showers first?

Set simple default rules (e.g., whoever gets up first showers first) to remove the need to think through logistics each day, rather than negotiating from scratch every morning.

How do I build a sustainable creative habit after years of failing to stick with it?

Reframe failure as a required step before success rather than a predictor of future failure, remove the pressure of a 'big announcement,' and focus on the craft itself (just writing) rather than the outcome or who you'll become.

How should I handle a partner having different habits (e.g. drinking) than me?

Don't be evangelical about your own choices—recognise that what works for you at a given time doesn't have to be the standard for someone else, and manage your own behaviour rather than trying to manage theirs.

How do I stop a creative hobby from feeling like it has to become a career?

Detach the activity from outcome-based thinking (money, fame, career validation); treat it as self-expression you keep doing regardless of whether it 'serves' your career.

What's a better morning habit than scrolling social media?

Instead of opening social media first thing in the morning, send a few texts to people you care about who aren't work-related contacts — a simple 'thinking of you, love you' message to maintain friendships that take more effort to maintain.

What's an efficient way to read a non-fiction book?

Read the table of contents first to get a sense of the book's overall message and tone before diving into the full text, and underline key lines as you go so you can later skim just the highlighted material.

How can you build better daily habits without overwhelming yourself?

Focus on small, immediate actions you can take right now (like getting up at a set time) rather than big abstract goals, so you get a sense of momentum and achievement the same day rather than waiting until the end of the week.

How do you reset and feel in control when overwhelmed with tasks?

Write down all your to-dos on one side, identify who you need to speak to about each, and on the other side plan out your calendar for the day; doing this the night before can create momentum when you wake up.

What two things actually shift you toward feeling 'in alignment'?

Regular exercise and cutting out alcohol are the two biggest levers that create momentum toward other positive changes.

How can I stay motivated to finish creative projects?

Set a recurring public deadline (like releasing something on the same date every month) to create accountability and self-discipline, since without it you'll likely find excuses not to make things.

How do I balance having a day job with pursuing creative passion projects?

Keep both — a job removes financial stress and anxiety (which otherwise undermines creativity), while carving out dedicated time, even late nights, for the passion project ensures it still gets made.

Should you listen to opinion/news podcasts right before starting your workday?

Avoid consuming news/opinion-style podcasts right before work because getting worked up over one-sided framing can derail your whole day; instead diversify into fiction or comedy content.

How do you set expectations early in a new relationship?

Don't overdo grand romantic gestures (helicopter rides, fancy dinners) early on; instead give a realistically unglamorous experience upfront (like farting early) so the relationship is built on something sustainable.

Should you share a tongue scraper or toothbrush with a partner?

Mason and Josh agree you should have your own tongue scraper, just as you would have your own toothbrush, even though Tommy admits to sharing toothbrushes with family in a pinch.

What's a sustainable approach to grooming and personal maintenance?

Josh advocates keeping personal maintenance minimal and consistent (e.g., not dyeing hair/beard, not adding extra routines) so that if life gets disrupted, you don't end up looking progressively worse from neglected upkeep.

How do you overcome overthinking and get a creative project started?

Stop living only in your internal dialogue of self-talk and self-loathing; step into practical action (going to the gym, writing, filming) even while still scared, because fear and insecurity don't disappear through thinking alone—only through doing.

Is it better to start a creative project imperfectly or wait until you feel ready?

Reduce the lag time between having an idea and starting it; starting imperfectly teaches you things along the way, and mistakes are part of the journey rather than something to avoid.

Should you brush your tongue when brushing your teeth?

Josh advises brushing your tongue, especially if you have a girlfriend, because bacteria causing bad breath often comes from the tongue.

How do I stick to New Year's resolutions I've let slide?

Treat a mid-year check-in like a reset — pretend it's January 1st again, audit what's tracked in an app like Streaks, and commit to restarting the habits rather than abandoning them.

How many KIC protein balls should I eat in a day?

One ball is considered a normal serve; they're intended as a snack rather than a meal replacement, though having one before a morning workout is fine as long as you eat a proper meal afterward.

How do you stay motivated when you're low energy or not getting ahead in a public-facing career?

Treat it as a self-psyching game: you never know where you stand in your career or ambition, so just keep turning up even when flat, because you might stumble into a breakout moment (e.g. interviewing an unknown who becomes huge the next week).

How should you manage anxiety from constant pandemic news consumption?

It's okay to step back entirely from news podcasts and daily check-ins for a period if it's causing anxiety, then gradually reintroduce them once you're able to handle it.

How do you know if having a child (or pursuing any goal) is right for you?

Examine whether your underlying motivation is to give or to receive; if you're drawn to it mainly to receive something (love, validation), understand that the hard, non-rewarding moments will be more difficult than if you approach it wanting to give first.

How do you stick to a creative practice long-term?

Stop forcing rigid structure if it's not how you naturally work; lean into periods of motivation when they come, build savings/backup for quieter creative periods, and stop beating yourself up for not following conventional discipline.

How do you stick to a habit like reading or exercising?

Don't rely solely on external accountability (other people watching, a training partner showing up); if you build dependency on others to motivate you, you're in 'murky waters' because the habit collapses when that external factor disappears. Try to build intrinsic consistency instead.

How should you price and cost a service-based business like a salon?

Build a 'productivity matrix': calculate hourly wage and payroll costs (including super and payroll tax) per staff member, add rent apportioned per hour, and work out how many services a staff member must complete in a day at the given price point to generate a return.

How do you stop a toddler from repeatedly getting into chocolate or forbidden food?

Suggested tactics include installing fridge/cupboard locks, using a magnetic smart door sensor that triggers an alarm, spraying the child with a water bottle (as used with pets), swapping chocolate for dark/bitter or spicy alternatives, and consistently following through with timeout so the consequence is real.

How do I stick to a habit like going to the gym?

Use a '2-day rule': never allow yourself to skip a habit for two days in a row, since skipping becomes progressively easier the longer the gap, and remembering 'did I do it yesterday' is a simple trigger to get back on track.

How do I stop checking my phone so much before bed?

Leave your phone charger out on the kitchen bench (not in the bedroom) and avoid bringing devices like an iPad to bed, so there's a physical separation from screens at night.

Should I drink one big night a week or spread drinks across the week?

One bottle of wine on a single night (around 8 standard drinks) isn't being promoted as 'okay', but moderate, intentional drinking confined to one night (e.g. Friday) is being tried as better than binge drinking or spreading drinks every night.

What should you read for the Daily Talk Show book club in April 2020?

Read The Advice Trap by Michael Bungay Stanier, available via Kindle/ebook or the Bookroom Collective in Byron.

How should you navigate grocery shopping safely during lockdown?

Brad describes moving through the supermarket quickly and with a planned route like a 'ninja,' then cleaning every bag when he gets home, and leaving deliveries outside for 24 hours before bringing them in.

How can parents build structure for toddlers stuck at home during a lockdown?

Create a simple day-by-day plan covering food times, a morning live-streamed exercise session, and rotating creative activities (painting, bauble-making, flower picking, letter writing, muesli making, chalk games, counting red cars, giving directions) and log it to see what's working.

How can I create structure while working from home during a crisis?

Write your to-do list the night before so your brain has a map for the next day, and exercise for an hour before even turning on your phone; also use your old commute time for meditation, journaling, and meal prep, and build a wind-down routine (journaling, gratitude, meditation) before bed.

How should managers handle teams transitioning to remote work?

Define clear outputs, what 'done' looks like, and due dates for tasks so that productivity can be measured by results rather than by physical presence; if something isn't completed, that becomes a clear conversation point.

How do you build a new habit so it actually sticks?

Attach the new habit to an existing, established habit using the trigger word 'after' (e.g., 'after I brush my teeth, I floss' or 'after I brush my teeth, I ride my bike'), per the book Tiny Habits.

How can you avoid getting hit with late fees or owing a big phone bill?

Set up a fixed overpayment direct debit (e.g. a flat extra amount or $1 over your bill) each month so you build credit with the provider, rather than only paying the exact bill amount.

How do you find good hikes or walks nearby?

Use the AllTrails app, which lets you filter trails by features like dog-friendliness, stroller access, and paving level to find something suited to your group.

How do you build a lasting habit (e.g. a healthier diet)?

Josh explains BJ Fogg's 'Tiny Habits' approach: attach a new small habit to an existing routine (e.g. 'after I get out of bed, I put the eggs on') rather than relying on information alone, since knowing what's healthy doesn't by itself change behaviour.

How should you handle being exhausted around young kids?

Dave Thornton's friend suggests treating tiredness like a bushfire warning system—full night's sleep is 'green,' severely sleep-deprived is 'red hot'—as a signal that others should be extremely patient with an exhausted parent.

Should I read Tiny Habits by BJ Fogg before the book club discussion?

If you're on the fence about reading the book, listen to BJ Fogg's appearance on the Armchair Expert podcast with Dax Shepard first, as they discuss a lot of the habit-forming content covered in the book.

How can a team make meetings more productive?

Give each meeting a single, specific topic/reason rather than open-ended discussion, and physically leave the room between meetings as a mental reset to avoid meetings sprawling into unrelated topics.

How should you approach building a vision board?

Focus the board on a quality or state you want to embody (like 'exploration') rather than specific outcomes or objects, since outcomes like a Rolex picture won't just manifest, and a quality can be lived daily regardless of whether a concrete goal is achieved.

How should a business approach marketing spend?

Nash recommends a strict rule: for every dollar spent on marketing you must be able to measurably generate $10 of revenue; if a marketing activity's return can't be measured, don't do it.

How fast should a growing company scale?

Nash recommends managed, controlled growth (Booktopia targeted roughly 30% annual growth for over a decade) rather than chasing every opportunity, to avoid overextending on orders and damaging customer trust.

How do I know if my porn use has become a problem?

Rather than relying on a fixed definition of 'addiction,' assess how much you're watching, what you're doing, and how it's affecting your personal life and relationship — what's problematic for one person may be normal for another.

How should a business set goals so they're actually actionable day to day?

Break a big, distant target (like annual revenue) down into a concrete daily metric such as number of orders, then figure out what mix of channels, geographies and product lines would need to happen today to stay on pace toward that number by year's end.

How should you handle a toddler attempting risky physical stunts like trust falls?

Treat toddlers as not knowing the risks and explain consequences directly ('what would happen if no one was here to catch you'), while still supervising closely just in case.

How should you change your wake-up time to be more productive?

Shift your wake-up time gradually (e.g., 15 minutes earlier each week) rather than going 'cold turkey,' since abruptly changing your sleep schedule without respecting your body's need for rest can make you sick.

Is waking up at 5am worth it for productivity?

Getting up early to run, meditate, and do chores before the day starts can dramatically shift your internal state and productivity, but it may lead to exhaustion by mid-afternoon, so the trade-off needs ongoing evaluation.

How do you get over the fear of asking people to be guests on a new, unproven podcast?

Reframe the ask away from 'be on my podcast' toward asking for a personal favor or growth exercise; people are more likely to say yes and to put in more effort when it's framed as helping you with something personal rather than as a professional pitch.

What's an appropriate household rule for disciplining a toddler?

Tommy's stated boundary is 'just don't hit the kid' — physical discipline is off-limits, but using words or placing a child in timeout is acceptable.

How can I stay consistent with exercise or habits when motivation fades?

Recognise that motivation is a temporary emotional state while your underlying reason for doing something stays constant; the real work is building structure, support, and accountability so you keep acting even when you 'can't be fucked.'

When should you dry clean clothing versus just wash it?

Suits, nice shirts and anything requiring ironing should go to the dry cleaner (mainly paying for the steaming/ironing), while items like silk can often be cold hand washed since silk predates dry cleaning; always dry clean after a night out if alcohol or greasy food might have spilled on clothing, and make that call while still intoxicated rather than risk forgetting and pulling out a stained item later.

How should you approach long-term career/business goals if you're not naturally a planner?

Focus on doing work you're proud of in the moment rather than fixating on rigid five-year goals; good opportunities will follow from consistently good work, especially since the opportunities available can change a lot over just a few years.

When should you apply sunscreen to avoid getting burnt on a hot day?

Mason suggests applying sunscreen before leaving (e.g., in the car) rather than waiting until arrival, since reapplication timing matters and burn times can be very short (around 15 minutes at midday for fair/freckled skin).

How can you keep reading momentum when working through dense non-fiction or research books?

Read two books at the same time — guilt about neglecting one becomes the motivation to switch back and forth and keep going.

What should you do when your creative work stops connecting with an audience?

Don't fight it — accept that audience attention shifts unpredictably and ride it out while focusing on the long game rather than straining against the lack of traction.

How can you keep a synced to-do list across phone and computer?

Use Apple's Notes app, which syncs via iCloud across devices and can hold to-do items and shared lists (e.g., for groceries).

How do you skip podcast ads automatically?

In Pocket Casts you can set a per-podcast skip time (e.g., skip the first 6 minutes) to automatically bypass ad reads at the start of episodes.

How should someone approach losing their virginity if they feel 'behind'?

Don't romanticise it too much — just focus on getting it done, be open to opportunities when they arise ('hitting it over the bleachers'), and don't put excessive pressure on timing.

What's the key to pursuing a big business vision without getting overwhelmed?

Start small but always think big — focus on small, achievable daily/weekly steps while keeping the larger vision in mind, rather than getting paralysed by the size of the end goal.

How should founders structure their time to stay accountable?

Work in 3-month blocks broken into 2-week sprint cycles with clear goals, so you're not 'shooting from the hip' and actually make progress toward the big vision.

How do you set meaningful goals for the new year?

Tommy suggests picking a single guiding word for the year (as he did with 'consistency') to focus efforts, then evaluating afterward what worked and didn't before choosing a new word for the next year.

How do you build more stillness into a busy life?

Build small daily non-negotiables that don't require much time or money: regular walking, starting the day with meditation, and doing unedited 'conscious writing' to let your brain process without judging what comes out.

How can you get through a difficult grieving period while still having to perform at work?

Accept there's no single method — some days it's eating comfort food, other days it's leaning on friends, music, running or yoga; be transparent with your team about having a hard day so they can give you space, and trust that things get easier with time even though it comes in waves.

How do you avoid getting overwhelmed by self-help books?

Don't try to read them all at once or front-to-back; read a few pages, sit with the idea and process it before moving on, and accept you'll resonate with some parts more than others.

How can you manage feeling burnt out from an early-start job?

Use short bursts of exercise (like a 4km run) or yoga to get endorphins flowing again, and consider meditation (such as TM) twice a day to build energy reserves rather than relying on sugar or caffeine.

Should you tell people about your goals or resolutions?

Tommy references a TED Talk advising against publicly verbalizing New Year's resolutions or goals, noting that talking about them can give a false sense of progress similar to the satisfaction of just buying a gym membership.

How can I pay more attention to shows I'm rewatching instead of multitasking on my phone?

Create a dedicated routine (watch one old episode and one new episode) and keep a written journal of learnings and basic plot points to force engagement rather than passive viewing.

What should I check before buying a used/demo car from a dealership?

Don't rely solely on the advertised model year; check the actual build details (such as info found near the door/engine) since dealerships can list a car's import/sale year rather than its true manufacture year.

How do you keep food costs under control day to day?

Set a hard per-meal budget (e.g., around $15) when buying groceries for a meal, and batch-cook dinners that yield multiple servings to bring the per-meal cost down to roughly $5.

How do you figure out what kind of life/business you want?

Tommy says watching other inspiring people (like Matt D'Avella, Mimi and Alex) living life on their own terms helps you figure out what you want by noticing what resonates and what doesn't, then spend time writing it out.

What daily habit can improve my mindset and life?

Start each day by naming one thing you're grateful for (or use a structured tool like the Five Minute Journal covering gratitude, daily intentions, and affirmations); this reframes your mental state and compounds over time.

How do you build sustainable healthy habits when overhauling your lifestyle?

Don't try to cut everything at once; introduce changes one at a time (e.g., stop smoking, then cut coffee, then reduce drinking) so the habit becomes sustainable rather than an all-or-nothing experiment.

How do you actually build a writing habit instead of just buying software?

Rhys and Tommy agree that buying tools like Final Draft doesn't make you write; you need to schedule dedicated time each day, treat it like a job with a set timeframe, and build the habit as a repeated 'muscle' over years.

Do night-time wellness hacks (sprays, night shift, audiobooks) actually help you sleep?

Josh argues most of these 'body hack' routines (throat sprays, phone night mode, etc.) are likely just placebo, though Tommy counters that for people with genuine sleep problems, trying such things makes sense.

What should you pack to stay comfortable on a long-haul flight?

Bring a neck pillow, thongs (flip-flops), lip balm, eye drops to keep your eyes hydrated, and a toothbrush; accept that a neck pillow is worth the bulk across multiple flights.

What can you wear to stay comfortable and improve circulation on a long flight?

Wear compression 'skins' underwear/leggings on long flights for comfort and to help with blood circulation, pairing them with shorts and thongs if needed.

How do you become more consistent if you struggle to stick to things?

Pick one thing and stick to it daily — the act of being consistent in that one area (like a daily show) builds a 'consistency muscle' that spreads into other parts of life, such as sobriety, meditation, or exercise.

How should you think about milestones or big projects (like reaching episode 500) when they start to feel overwhelming?

Don't chase the big future outcome as the source of satisfaction — rose-colored expectations about a milestone rarely match reality, so focus on and enjoy the simple day-to-day interactions and process instead.

How can you get into a regular reading habit?

Set aside dedicated time for reading the same way you would schedule meditation or a gym workout.

How can actors practice their craft outside of auditions?

Do vocal warm-ups and exercises solo, treat self-tape auditions as practice reps, and consider the Jake Gyllenhaal method of repeating the same scene differently each time with a partner giving no feedback other than 'do it again, differently'.

What habits should you maintain while traveling to avoid falling into bad routines?

The group suggests keeping up habits like regular exercise every second day, a consistent wake-up time, healthy eating, limiting coffee to once a day, and taking morning walks to maintain routine while traveling.

How can you build a consistent morning routine when you have a young child?

Tommy says getting out of bed before 6am (via either meditation or a shower) lets him prep food for his son ahead of time, preventing the chaotic, anxiety-inducing mornings that come from being unorganised when the child wakes up.

What can you do when you're feeling low during a stressful business period?

Tommy self-diagnoses his low mood as 'situational depression' (referencing Jon Ronson) and Seth Godin's concept of 'The Dip,' giving himself permission to feel exhausted rather than fighting it or seeing a psychologist.

How can you fix a bad morning routine?

Tommy argues that 'chasing your tail' (getting up later than planned) ruins the whole morning, and that the key is forcing yourself out of bed immediately when the alarm goes off rather than lingering.

What's the key to sticking with a creative project like writing or blogging?

Tommy suggests consistency is 'the hack for most things' and that writing every morning and actually publishing something is more valuable than spreading effort across multiple platforms like Twitter.

How do I get started on a creative project like a YouTube channel when I lack motivation?

Strip away the big-picture destination (fame, a full YouTube channel) and focus on a small, repeatable process, such as recording a short video diary during a commute; commit to it for a set period like 30 days before evaluating and adjusting.

What's the key to building consistency in a creative pursuit?

Identify one small thing you can do every single day, and by doing it consistently (e.g., for 60 or 365 days), momentum and success tend to follow, citing Casey Neistat's daily vlogging as an example of 'hacking' consistency.

How should you capture creative ideas that come to you at odd times, like in bed at night?

'Harvest the freshness' — act on the idea immediately when it's clear in your mind (e.g., get up and write it down) rather than trusting you'll remember it later, since such ideas are often forgotten by morning.

How can you tell if a song mix actually sounds good?

Radio Mike and Tommy describe testing mixed tracks by playing them through a car's Bluetooth speakers to judge how they sound outside the studio.

How can you cut calories easily in your daily coffee order?

Switching to long blacks or a smaller 'strong 3/4 latte' instead of milkier drinks can save a large number of calories over a year, according to Tommy, who suggests simple, consistent coffee rules add up to meaningful calorie savings.

What's an effective simple rule for losing weight?

Tommy says cutting bread entirely eliminated a lot of 'lazy' eating (bread rolls, muffins, etc.) and, combined with low-carb eating, helped him lose 10kg in 8 weeks.

How should you approach intermittent fasting if you're new to it?

Expect an adjustment period of weakness (Nassif says it took about a month for his body to stabilise); stick with 16:8 fasting six days a week, cut back on flour and sugar, and allow yourself a treat meal like a Sunday breakfast.

Can you combine fasting with building muscle mass?

If trying to gain muscle, fasting isn't ideal since you need increased caloric intake to feed muscles; having a small amount of protein (around 20 grams) with water in the morning can help offset this while still fasting.

Should you go to bed early or stay up to finish a task like answering emails?

It depends on whether the task is rattling your brain with anxiety—if so, it may be better to just do it rather than lying awake worrying; but working on screens/emails late can overstimulate your brain, so it's a call you need to make based on the situation.

How can you eat healthier without a big lifestyle overhaul?

Make it a simple rule: if a salad option exists on the menu, choose it—small consistent habits like this add up to real impact over time.

How do I keep creating content or showing up when I'm feeling low?

Take care of yourself first rather than pouring from an empty cup; your community will wait. If you still need to post, share honestly that you're feeling low, or queue up previously prepared content rather than forcing something polished.

How can you build a sustainable habit without feeling overwhelmed by multiple goals?

Josh suggests keeping only three active habits at a time; when a new habit is added, an existing one has to be dropped, so that over time you end up with a smaller set of habits that are actually working rather than overloading yourself.

How can you sustain a long-term creative project like a daily podcast?

Commitment at first turns into a practice, and the practice turns into a habit, which is far easier to maintain than relying on ongoing willpower or commitment alone.

How should you think about doing something difficult every day without it becoming a burden?

Reframe a daily task from being a chore or box to check off into a recurring rhythm rather than a rigid step-by-step process; this makes it feel less like an inconvenience.

What should you do if you feel pain while training for a fitness challenge?

Stop immediately if something like a knee injury flares up mid-run rather than pushing through, since continuing will likely make the injury worse.

How should parents handle a child who is misbehaving or struggling at school?

Show love consistently, avoid forcing conformity, model the behaviour you want your children to adopt, and ensure both parents present a united, agreed approach to discipline rather than one parent handing it out alone.

What is the purpose of self-discipline according to Joanne Jackett?

Treat discipline as a 'best friend' rather than a punishment system (not military-style discipline but self-discipline), since it helps you move out of suffering and live well.

How do you actually build a daily habit instead of just planning to be organized?

Tommy argues that being 'organized' isn't the same as doing the action itself—the real habit is doing the thing (running, meditating, etc.) regardless of excuses about timing or ideal conditions, and doing it within each 24-hour period consistently.

How do you overcome the excuse of 'it's too far to drive to the gym'?

Recognise that having a car to drive to the gym is a privilege, not a burden—use it if it's the difference between going and not going, because building the habit eventually makes it easier.

How can I build a habit I keep forgetting, like flossing?

Anchor the new habit to an existing one (e.g., keep floss right next to your toothbrush) and pre-prepare materials (like pre-cut floss strands) to remove friction points that make you skip it.

How do I stay disciplined enough to keep showing up for hard tasks (exercise, work, etc.)?

Discipline equals freedom — show up especially on the days you don't want to, because doing the hard thing consistently (like going to the gym) builds pride and accomplishment even when it's uncomfortable in the moment.

How can you save money and avoid food waste when ordering takeaway?

Josh suggests ordering extra portions of takeaway (like Thai food) intentionally so you have good leftovers the next day, which also saves on paying double delivery fees.

How do you stay committed to a big goal despite resistance (cost, motivation, logistics)?

Start with the end in mind: define the ultimate outcome you want, then reverse-engineer what needs to happen now. Recognize everything worthwhile has a cost (time, money, effort, sacrifice), and that what matters most is what you do when unmotivated or when no one is watching — your ability to push through inconvenience and discomfort is the real differentiator.

Should you keep a backup plan ('plan B') while pursuing a big commitment?

Avoid a built-in escape route if you want to excel — full commitment requires removing the easy out, though you should still be strategic and intelligent about whether the goal itself is viable.

How should someone manage a problematic relationship with food?

There's no universal 3-step plan; identify what actually works for you personally. For some people (including Craig), the solution is clearly defined boundaries/abstinence from trigger foods rather than moderation, similar to how an alcoholic can't safely have 'just one beer.'

Why do long-term deadlines feel easy to promise but hard to keep?

Josh explains that committing to something far in the future feels like 'no big deal' because the anxiety of the task doesn't register until it's close, which is why distant promises (like his July 1 book deadline) are dangerous to make.

How can I reframe wanting to prove doubters wrong?

Tony Doherty (relayed by Tommy) suggests reframing the goal of 'proving others wrong' into 'proving yourself right' — if you believe in something, your job is to validate that belief rather than focus on critics.

How can I manage overwhelming emails or text I don't want to fully read?

Use a text-to-speech app like Natural Reader to select text and have it read back to you through headphones instead of reading it all yourself.

How can I stop overspending on books I never read?

Put the money you would spend on a new book into a high-interest savings account and only let yourself access it once you've actually finished the book you currently own, so the cash earns interest while curbing impulse buying.

How should I reconnect with someone I went on a date with months ago?

Make a phone call rather than sending a text, since anyone can send a text but a call is more confronting and shows genuine intent; be upfront that you'd like another date rather than over-apologising.

How can someone read more books in a year?

Spend about 30 minutes a day reading consistently to go from reading one book a year to around ten, rather than relying on shortcuts like speed reading.

How should you handle friendships as you get older and busier?

Actively put in effort to message or follow up with friends outside of work, and try to align daily routines (like shared walks or gym time) since shared time naturally strengthens relationships.

How can you introduce new foods to a toddler without creating bad habits?

Josh feeds his son foods like bruised bananas without labelling them as 'bad,' arguing kids haven't yet been conditioned to see such things as gross, which helps avoid picky eating later.

What's a good daily practice for staying grounded and intentional?

Keep a gratitude journal each morning listing three things you're grateful for, one thing you'd change from yesterday, affirming 'I am' mantras, and three intentions for the day, then review the next day whether you achieved those intentions.

How should shared office mess be handled among team members?

Adopt a rule that 'not my problem' is not acceptable — if you see mess, even if you didn't cause it, you should clean it up because it's a shared team space.

How do you manage unwanted people on social media?

If you know you'll never interact with someone again, just unfollow; if it's someone you still see, consider hiding rather than unfollowing to avoid drama.

How can you figure out which habits will actually stick for you?

Identify your 'tendency' (per Gretchen Rubin's Four Tendencies framework) for responding to expectations, since knowing whether you're an Upholder, Questioner, Obliger or Rebel explains why accountability structures like coaches work for some people and not others.

How can you get free help, advice or opportunities for your business?

Nate recommends actually answering honestly and specifically when people ask what you're working on, rather than giving a vague 'good, busy' response — this surfaces connections, advice and opportunities.

How do you make progress on big-picture goals amid daily business demands?

Nate suggests writing down the 'actuals' — concrete small steps toward a goal — and dedicating specific time to repeating and acting on stated priorities until they happen.

Should you buy shoes based on looking cool or being comfortable?

Tommy advises prioritizing comfort over looking cool when buying shoes, warning that chasing trends or arbitrary mileage limits leads to owning unused pairs while still relying on one old comfortable pair; you don't need to construct a rigid identity around habits like getting a haircut or new shoes on a schedule.

How do I break a recurring bad habit, like bingeing on junk food every weekend?

Recognise the behaviour is hardwired into your subconscious and won't be solved by a short-term fix or challenge; instead, honestly acknowledge the pattern, then work on changing your underlying values and 'default operating system' around food so the better behaviour becomes automatic rather than something requiring willpower or discipline.

How can I get my toddler to stop demanding co-sleeping at bedtime?

Josh suggests negotiating limited windows of availability (e.g., only being able to do bedtime cuddles between 4-5pm) and being consistent rather than caving when the child tests boundaries, like not giving in when he points at a different sticker.

How do you avoid picking up germs at the gym?

Josh avoids showering at the gym, doesn't wear the gym's provided thongs, and insists on bringing his own soap/shampoo rather than using the gym's shared dispenser.

How can you judge egg quality when grocery shopping?

Look at the hens-per-hectare stocking density on the carton rather than assuming shell strength indicates quality; lower hens-per-hectare (e.g. around 1,500 vs the standard ~10,000) indicates a more premium free-range product, and yolk colour/brightness is also a quality indicator.

Is it better to quit a habit outright or cut back gradually?

Tommy argues against radical 'detoxes,' saying it's more sustainable to slowly implement changes rather than making a drastic, all-or-nothing shift, even while acknowledging his own total quitting of alcohol.

How can shift workers manage hunger and energy on early radio/work schedules?

Jack recommends thinking ahead: go to sleep early, have a warm drink with some fat (like oil or butter in tea) on waking, and prepare a smoothie the night before to eat during the show rather than relying on cereal or skipping meals.

How should creators handle sharing early-stage work and feedback?

Recognise that a large majority of people won't initially respond well to new work, so rather than avoiding sharing altogether, be selective about whose feedback you seek (e.g., trusted collaborators rather than random or overly critical audiences like a parent) and accept you can't please everyone.

How should teachers discipline misbehaving kids?

Tommy argues discipline should involve private consequences like a note home or missing a privilege (e.g., school camp) rather than publicly shaming a child in front of classmates, which he says causes lasting harm.

Should schools be structured differently for different types of kids?

Tommy proposes that schools could specialise (creative, sporting, academic) so that teachers and students with aligned styles and needs can connect better, rather than forcing everyone through one system.

How can small habit changes lead to bigger lifestyle improvements?

Focus on 'keystone habits' — small, consistent behaviours like exercising every second day or never skipping more than one day off — because they create flow-on effects that influence diet, sleep, and other choices without requiring dramatic, hard-to-sustain change.

What should you do when you fall off a New Year's resolution?

Treat lapses as temporary failures rather than total failure — use them to learn what structures or routines need to be in place (like consistent wake times or bedtime) rather than abandoning the goal.

How do you know when to stop drinking on a night out?

Gemma says she has a good internal sense of when one more drink will 'tip her over' into being too weird, and prioritises looking after her friends rather than pushing past that point.

What's a good approach to starting a daily journaling habit like morning pages?

Keep the barrier to entry low (e.g., simple text in a Google Doc) rather than turning it into an elaborate illustrated project, which makes it harder to sustain daily.

What's a good way to protect paperback books from damage?

Be careful leaving paperback books out in direct sun, as the heat can cause pages to stick together or fall out.

How can I help a friend or partner change without them getting defensive?

You can't make anyone change, only influence them — pick the right time and approach, ask permission to share your thought, frame it as coming from care rather than judgment, and accept it's up to them whether they act on it.

How do I build habits that actually stick instead of relying on motivation?

Work in short, defined blocks (Craig uses 4 weeks) that are long enough to see results but short enough to stay motivated; add structure, measurement/KPIs, and accountability (like a training partner) so the behaviour doesn't depend on fluctuating emotion.

How do I deal with having a problematic relationship with food?

Accept that unlike alcohol or gambling, you can't quit food entirely, so build your own sustainable 'operating system' (e.g., eating the same simple meal daily) rather than relying on willpower alone or copying someone else's exact approach.

How should you approach setting New Year's resolutions so they actually stick?

Calculate the real time cost of each goal (e.g., an hour of walking, 50 pages of reading, training sessions, daily writing) against your actual working day and travel time before committing, and be willing to cull goals that prove unrealistic after a short trial period.

Why might vague goals like 'walk more' or 'drink more water' fail?

Goals fail when they aren't specific enough; putting a clear boundary or 'circle' around a goal (like training every second day without missing two in a row) makes it more achievable than an open-ended intention.

How do you handle starting a new weightlifting routine without burning out?

Ease into training gradually and avoid overly intense programs (like advertised CrossFit-style workouts) that can injure or discourage beginners; consistency matters more than intensity at the start.

How can you make a diet stick when cutting out bread?

Reframe bread mentally as 'cake' to make its sugary, insulin-spiking nature obvious, and instead of relying on bread as a 'lazy food,' build meals out with more substantial ingredients like extra vegetables, beans, or protein.

How should you decide whether to post something on social media?

Before posting (e.g. a year-in-review), ask 'who's it for and what's it for' — a filter borrowed from Seth Godin to check the motive and value of the post.

What's a practical way to structure New Year's resolutions?

Break resolutions into daily, weekly, monthly, and yearly categories, keeping each list to fewer than five items to make them manageable.

How can you stay consistent with journaling or daily habits?

Commit to a single notebook or tool kept in one place (e.g. at home) rather than switching between multiple notebooks or devices, which causes gaps and abandoned entries.

How should you set New Year's resolutions or goals?

Write goals down without judging them first, then rewrite them aiming higher, because people tend to unconsciously set goals low enough that they're guaranteed to hit them.

Does publicly announcing a resolution help you achieve it?

Public promises can trigger a dopamine/placebo-like rush that feels like progress without producing real accountability or follow-through; it may be better to quietly commit to yourself or frame it as 'seeing how long I can go' rather than a big public declaration.

How do you know when you're financially 'successful enough'?

Matt suggests setting a personal income target tied to lifestyle needs (he cited $75K in NYC) rather than chasing unlimited income growth, since happiness gains can plateau beyond a certain point depending on cost of living.

What should young people chasing a 'dream job' like radio focus on instead of the specific role?

Go one level deeper than the specific job/medium you admire (e.g. 'I want to be on radio') and identify the underlying skills you love — storytelling, performing, entertaining — because mediums change and the specific job you dream of may not exist by the time you get there.

What's a sustainable long-term career/life mindset?

Don't chase a single destination job indefinitely; build variety and transferable skills, accept that most dream-job holders (like Hamish & Andy) are exceptions, and aim for a simple end-goal like being able to look back at 65 and say it was good, rather than obsessing over intermediate milestones.

Is fasting a healthy approach to diet?

Tommy argues that chronic fasting is often tied to inconsistent, poor eating habits rather than genuine discipline, and that it's used as an easy excuse to avoid meal prep after eating badly, rather than a sustainable solution.

How can you keep perspective when everyday stress feels overwhelming?

Gary Vaynerchuk's technique of asking 'what would happen if all my family died tomorrow' is cited as a way to strip away minor stresses and refocus on what truly matters, though the hosts note it's an intense thought to sit with constantly.

How can you have a cheat meal without it spiralling into overeating?

Josh suggests being deliberate and intentional about a cheat meal rather than treating it as an open door — consciously acknowledging 'I don't order this all the time but I am now' — plus drinking lots of water to help process the excess calories.

How should I manage email so it doesn't dominate my day?

Rather than responding to email reactively all day, allocate a specific block of time (e.g., half an hour) each day to handle email thoroughly; this produces better quality responses than constantly checking and reacting throughout the day.

What should you focus on instead of motivation to get things done?

Focus on building momentum through small consistent actions rather than waiting for motivation, since momentum compounds into bigger results over time.

How can I fall asleep more easily at night?

Josh describes a nightly routine of tucking himself into bed early (around 8-9pm) and having his partner bring him a magnesium tablet, which he credits with helping him get his best sleep; a live search confirms magnesium can help regulate sleep quality and achieve deep, restful sleep.

How do I stay productive amid a busy, social workday?

Write down a short list of 'non-negotiable' tasks you must complete each day; as long as those get done, you can consider it a good day regardless of other distractions or socializing.

How can I ask someone for help in a way that actually gets results, like when things go wrong (e.g., at an airline counter)?

Ask 'would you be willing to?' instead of demanding action; this frames the request as empowering the person to help rather than issuing a command, giving them a real choice to say yes.

How do I know when to collaborate versus work solo, and how do partners avoid stepping on each other?

Curate relationships based on shared values even if beliefs differ; know your own values and your partner's, and let each person follow their own curiosity before coming back together to combine ideas.

How can you be a considerate travel companion when sharing accommodation?

Recognise that you can't be individualistic about routines like showering when travelling with others; coordinate so everyone gets a turn rather than assuming your own quick routine should set the pace.

How should podcasters handle listeners who join mid-run?

Spend a few extra seconds reintroducing context (e.g., naming a girlfriend instead of just a first name) as if it's the listener's first episode, since podcasts are discovered out of order unlike serial true-crime shows.

How do you grow and improve without being paralyzed by self-doubt?

Tommy argues a certain lack of self-awareness early on is necessary to push through the 'pain barrier' of realizing you're not that great yet; obsessing over your shortcomings from the start prevents you from leveling up, whereas showing up repeatedly over years lets you get good at being yourself.

When is the best time to start a New Year's resolution?

Start months before January 1st (e.g., in September) so that by the time New Year's Eve or high-temptation periods like Christmas arrive, the habit is already established rather than brand new.

How should someone approach starting a tough habit like quitting drinking or exercising?

Build resilience by starting the habit on a day when it's hardest to maintain (like right before a big social event), rather than waiting for an 'easy' symbolic day, since this builds mental strength.

How should a beginner start a split-body workout routine without burning out?

Ease into it gradually with a varied workout a few days a week first to build conditioning and tolerance for soreness, rather than jumping straight into an intense 5-day split routine.

How many hours of sleep should you aim for to feel like a 'morning person'?

Josh says that as long as he gets around 8 hours of sleep (7.5 is okay too), he can function well in the morning; if he calculates he's only getting 6 hours, he panics because he knows he won't feel good.

What can help you fall asleep if you're struggling with insomnia-like symptoms?

Josh mentions that taking a cold shower before bed helps him sleep, while cautioning that this may not work for someone with actual insomnia since his issue isn't insomnia itself.

How can you manage ADHD or chronic procrastination without relying on medication?

Build healthy habits deliberately—Mirte describes a structured morning routine, daily yoga, running and meditation as the replacement for Ritalin, arguing that creating a new habitual 'path' takes sustained time and effort before it becomes as easy as the old one.

How can small personal habits affect overall wellbeing?

Josh suggests that neglecting small routine tasks (like doing laundry regularly) because bigger commitments feel more important can erode wellbeing, and that consistently handling small things adds up to feeling much better overall.

What should successful people do if their home life is disorganized?

Tommy advises that if you're making good money but your home/life admin is a mess, you should outsource tasks like cleaning rather than assuming you have no time for it.

How do you keep podcast listening speed from affecting your own speaking pace?

Josh cautions against habitually listening to podcasts at high speeds (like 1.8x-2x) because it risks training yourself to perceive the world as slower and start speaking unnaturally fast.

How do you build the consistency needed to start and stick with a project like a podcast?

Focus only on 'showing up' repeatedly for a period of time; once that becomes the norm, consistency follows. Having a co-host or someone else involved makes showing up far easier than trying to do it alone.

What stops people from starting something new, like a podcast or going to the gym?

People often compare themselves to others who are already far along (e.g., comparing yourself to a bodybuilder before you've even started going to the gym), which becomes a barrier that prevents them from even beginning.

How do you build a better vocabulary or improve your writing without feeling self-conscious?

Tommy suggests you have to be willing to 'fail at it' by attempting bigger or less familiar words even when unsure if it's the right moment, since not everyone has an academic's vocabulary and mistakes are part of the learning process.

How do I build momentum in big goals?

Start with small, consistent actions (like doing laundry or making your bed) since small consistent habits compound into bigger progress over time.

How can someone get more comfortable traveling or socializing alone or in unfamiliar group settings?

Push through initial self-consciousness by repeatedly putting yourself in once-uncomfortable situations (like going for coffee alone or breaking silence in an unfamiliar group) until they start to feel normal and even enjoyable.

How should you approach a high-frequency on-air role (e.g. multiple segments a day)?

Don't try to make every single segment a big moment ('going for goal' every time); choose your moments to really go for it, and let others shine the rest of the time so your standout moments have more impact.

How can I capture ideas for a future book or project while busy with daily work?

Follow the approach of emailing yourself short notes or story ideas regularly (as Sam Mack did during his weather presenter days) so fragments accumulate over time into material you can use later.

What helps someone give up alcohol or drug addiction?

Build a strict daily routine (early rising, consistent sleep, exercise, coaching sessions), avoid people and environments that encourage the addictive behavior, and seek support such as AA/NA meetings to sit with discomfort rather than running from it.

How should people think about spending money day-to-day?

Josh argues that spending shouldn't be judged as irresponsible on its own; instead, people should prioritise according to their own goals, pointing out that cutting small daily expenses like coffee won't meaningfully build wealth.

How should people decide on lifestyle and financial choices (like having kids or owning property)?

Tommy advises that choices need to align with personal goals, similar to how fitness regimes must be tailored to the individual.

How can I identify problems in my own work or life that I can't see myself?

Regularly ask people you trust 'what are my blind spots?' — vocalising internal struggles to another person lets you see and analyse them more objectively than when they stay purely internal.

How should I think about setting goals for creative or complex projects?

Keep goals fuzzy rather than ultra-specific (SMART goals), allowing room to meander, stumble, and explore tangential pathways; check in periodically on whether you're moving in the right direction rather than fixating on a precise destination.

How do I pay people/contractors without undermining their motivation?

Pay people well enough that money becomes a 'hygiene factor' and is removed from the equation as early as possible, rather than making payment the central motivating lever — this allows room for genuine intrinsic motivation to emerge.

Do I need to rinse out food containers before recycling them?

You don't need to clean scraps like baked beans or yoghurt out of containers before recycling - research shows it doesn't matter because they get processed through water anyway.

How do I stay motivated to keep working on a long-term project like a podcast?

Don't rely on motivation, which is temporary—get clear on what success means to you, then identify the non-negotiable actions you need to do every day regardless of whether you feel like it.

How do you deal with feeling overly attached to social media or decluttering?

If you're fixating heavily on an issue like social media use, consider taking a deliberate break (e.g., while travelling) rather than just cutting it out entirely, and examine whether the obsession points to a deeper state of mind.

How can you avoid being controlled by your phone and notifications?

Don't respond to every notification instantly; let things come up on Facebook or elsewhere and only respond when you choose to, rather than reacting like 'Pavlov's dog.'

How do you deal with using your environment/location as an excuse not to exercise?

Recognise that staying in a less conducive location (e.g. a cold city instead of near a beach) is a choice you're making for other reasons, so take responsibility for that choice and build alternative systems to compensate rather than treating location as a blocker.

What's an effective way to build better eating or exercise habits?

Use small 'keystone habits' — like drinking a litre of water first thing in the morning or photographing every meal you eat — because they create mindfulness and lead to bigger lifestyle changes without requiring an all-or-nothing approach.

How can you keep a new healthy habit going?

Use a physical calendar and cross off each day you do the habit; once you build a streak the commitment becomes an expectation you won't break, similar to never missing a daily episode of a podcast.

How should I set goals to build momentum rather than get overwhelmed?

Set goals deliberately low/small (as Tim Ferriss does with writing just one page a day) so they are easily exceeded, which builds confidence and keeps you moving rather than becoming paralysed by a huge target.

How can I be a better mentor or coach to someone?

Ask more questions and give less advice—ask things like 'what do you want?', 'what are you trying to change?', and 'why do you care about this?' instead of immediately prescribing solutions, as taught in The Coaching Habit.

What's a good way to start a consistent note-taking habit?

Use cheap, slightly sturdier exercise notebooks (around $3) rather than expensive Moleskines, so you don't become too precious about handwriting, and keep a notebook with you at the office, in cafes, and while watching instructional content to jot down ideas as they occur.

How do you deal with sentimental physical items when trying to declutter?

Consider digitising keepsakes like old letters or school reports by scanning or photographing them so you keep the content without the physical clutter, and accept that starting the decluttering process imperfectly is still better than not starting at all.

What should you look for when hiring someone early in the interview process?

Look for whether the person is motivated and can work autonomously, rather than only assessing technical skill.

How do you get your life/work priorities in order when transitioning careers?

Start by minimising possessions and clutter, then define the specific long-term stories or projects worth committing to fully, accepting that meaningful rewards may be months away rather than immediate.

How can you break a habit like excessive phone/Instagram checking?

When you notice the urge to engage in a habit you want to reduce, replace it with another action (such as reading a news article or a few pages of a book) to retrain the behavior pattern.

How do you build good habits that stick, especially during stressful periods?

According to the audiobook Better Than Before, people default to their existing habits (good or bad) during stressful times, so deliberately building positive habits (like a morning routine or healthy breakfast) reduces the cognitive load of decision-making and makes it easier to stay consistent when under pressure.

Should I put my phone bill on direct debit?

Don't put phone bills on direct debit, because providers can overcharge significantly and getting the money back is a major hassle.

Is getting a blood test or DEXA scan a good first step toward getting healthier?

A blood test alone won't create change if you're not already doing the fundamental work (like going to the gym); measure success with simpler, more direct metrics, and focus on actually doing the exercise rather than adding testing layers as a substitute for action.

Why do health/fitness goals stay unachieved despite years of talking about them?

Find an activity you genuinely enjoy (not just one you think you should do) so that sticking with it doesn't feel like a burden; also notice the recurring stories/conversations you keep having with yourself, since those signal the real thing you need to work on.

How do small habit changes lead to bigger life improvements?

Identify 'keystone habits'—small, easy actions (like always using the same water cup at your desk) that trigger a cascade of other positive behaviors, rather than trying to overhaul everything at once.

How should I think about consuming content versus creating it?

Josh and Tommy suggest that if you're not someone who wants to create, heavy consumption isn't necessarily a problem, but if you do want to create, getting stuck purely consuming can leave you feeling stagnant or 'yuck'; they liken it to calories in versus out, and recommend finding a cyclical balance between consuming and creating.

How should you think about healthy eating and exercise?

Keep it simple: eat 4-5 meals a day with vegetables, greens and protein, drink lots of water, and exercise — but recognise that diet and exercise programs are unique to the individual and shouldn't be generalised.

How can writing down or visualising a goal help achieve it?

Cement goals by writing them down or creating a vision board — Tommy suggests you might as well go into any attempt believing you'll win, since the feeling of confidence is the same whether or not it pans out, and it's helped him land jobs and competitions in the past.

What do you do when you're stuck creatively?

Take a break from the project so your subconscious can keep assembling ideas, then return with fresh eyes; alternatively build momentum by working on something else, while using an 'anti-to-do list' to avoid easy tasks that create false progress, and prioritizing a short list of daily non-negotiables so a day still feels successful even if other things fail.

How should I deal with the fear of putting creative ideas out into the world?

Share lots of ideas publicly and execute on some of them rather than staying silent out of fear of judgment or failure; putting out many ideas and following through on a few is how you 'win'.