5 Minutes to Change Your Life

The 5 minute calm button you didn't know you had

21 Jan 2026

Contributed by Lukas

Joanne's new book about how to de-stress has arrived! Today we look at how you can find your calm button and use it to feel less stressed quickly....

Breathe, drop, release: A 5 minute stress detox

14 Jan 2026

Contributed by Lukas

We're celebrating the release of Joanne's new book about how to de-stress by looking at quick and easy ways to feel less stressed right now.Ho...

How to de-stress in five minutes a day - the book!

08 Jan 2026

Contributed by Lukas

Happy days, Joanne's latest book is published today. How to de-stress in five minutes a day: Inspiring ideas to help you unwind every day is publi...

Happy Christmas and a joyful New Year

25 Dec 2025

Contributed by Lukas

A quick Christmas message from Joanne on a very windy Brighton beach. Thank you for listening and see you in the New Year!Joanne's new book, How t...

Unlocking your inner courage: the science of bravery

16 Dec 2025

Contributed by Lukas

A big confession from Joanne today - what is the very very brave thing she has been doing? And what can we all learn from this to unlock our inner cou...

How does this nurture me?

09 Dec 2025

Contributed by Lukas

Today we're asking a simple but powerful question - how does this nurture me? What will you do to nurture yourself today?How to De-Stress in Five ...

Absolutely the easiest way to meditate

02 Dec 2025

Contributed by Lukas

Today we're talking about the easiest way to meditate - simply by gazing up at the sky. Will you try it?How to De-Stress in Five MInutes a Day: In...

A micro-action to aid mental clarity

25 Nov 2025

Contributed by Lukas

Will you let go of just one thing to help you find more mental clarity today?How to De-Stress in Five MInutes a Day: Inspiring Ideas to Help You Unwin...

The problem with 'If it's not a Hell Yes, it's a No.'

18 Nov 2025

Contributed by Lukas

The decision-making approach 'If it's not a Hell Yes, it's a No' has been credited with helping people find clarity and create boundar...

How to improve your memory, attention and focus all at once

11 Nov 2025

Contributed by Lukas

Today we're looking at something simple we can all do which will improve our attention span, memory and focus all at once. Will you give it a try?...

Six easy ways to help you deal with stress today | for National Stress Awareness Day

04 Nov 2025

Contributed by Lukas

It's National Stress Awareness Day this week, and since Joanne has a book coming out soon about how to de-stress, here are six easy ways to do jus...

The single best way to raise your self esteem

28 Oct 2025

Contributed by Lukas

Today we're talking about the one easy, simple thing you can do right now that is guaranteed to raise your self esteem. Also a bit of chat about h...

How arts and culture can improve your wellbeing

21 Oct 2025

Contributed by Lukas

Today we look at new research that shows how enjoying arts and culture is great for wellbeing.If you found this episode helpful, you can support the p...

What to do if you're unhappy at work? | For International Week of Happiness at Work

10 Oct 2025

Contributed by Lukas

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

06 Oct 2025

Contributed by Lukas

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 th...

The 90 second emotion rule - Feel it, then let it go

29 Sep 2025

Contributed by Lukas

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

22 Sep 2025

Contributed by Lukas

If writing a daily journal is too much effort, how about micro-journaling instead?If you found this episode helpful, you can support the podcast by le...

The mood boosting benefits of cold water

15 Sep 2025

Contributed by Lukas

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 found this ...

DUMB goals vs SMART goals

08 Sep 2025

Contributed by Lukas

Today we're looking at DUMB goals - Dream-driven, Uplifting, Method-friendly, Behaviour-triggered and how they differ from SMART goals (specific, ...

Season of change: Your theme for the final stretch

01 Sep 2025

Contributed by Lukas

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

25 Aug 2025

Contributed by Lukas

In this 5 minute episode, originally published in November '24, we learn a new technique for dealing with negative thoughts - Thank your mind and ...

Replay: How to stop ruminating

18 Aug 2025

Contributed by Lukas

Ruminating, overthinking, brooding over negative thoughts - whatever you want to call it, here's how to stop it. This episode was originally publi...

Replay: How to be at peace with yourself

11 Aug 2025

Contributed by Lukas

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 ta...

Tilt happens: What pinball teaches us about self-care

04 Aug 2025

Contributed by Lukas

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 ratin...

How to become calmer by labelling your emotions

28 Jul 2025

Contributed by Lukas

How are you feeling now? Research has found that naming our emotions can help us handle them - here's how.If you found this episode helpful, you c...

The 10-10-10 rule that ends overthinking

21 Jul 2025

Contributed by Lukas

Here's a rule you can use to help banish overthinking - the 10-10-10 rule AKA temporal distancing.If you found this episode helpful, you can support t...

The 3 minute habit to help you think more positively

14 Jul 2025

Contributed by Lukas

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 this episode help...

Glastonbury debrief

07 Jul 2025

Contributed by Lukas

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 a...

Be the woman your dog thinks you are with Cindy Koehler

30 Jun 2025

Contributed by Lukas

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 wonder...

The three words that will rewire your morning

23 Jun 2025

Contributed by Lukas

What if you could completely transform your day with just 3 words? Here's how...If you found this episode helpful, you can support the podcast by leav...

Mood boosting with positive expressive writing

16 Jun 2025

Contributed by Lukas

Today we're thinking about the journaling technique that's been proven to improve wellbeing - positive expressive writing. To join in, write d...

The 90 minute rule for sleep

09 Jun 2025

Contributed by Lukas

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 this episode helpf...

The big dream part 2 - Glastonbury!

02 Jun 2025

Contributed by Lukas

Big news - Joanne's playing Glastonbury! More info on Science Futures here: https://www.glastonburyfestivals.co.uk/areas/the-green-fields/green-fu...

Gaining perspective and solving problems with rose, bud, thorn

26 May 2025

Contributed by Lukas

Today we look at the coaching exercise Rose, Bud, Thorn as a way of getting perspective and solving problems in life.If you found this episode helpful...

What's the big dream?

19 May 2025

Contributed by Lukas

If you could be doing anything with your life, what would you be doing? What's your big dream? PLUS Joanne has big news...If you found this episod...

How to get more balance in life

12 May 2025

Contributed by Lukas

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?If you found ...

A (slightly stupid) way to feel better in an instant

05 May 2025

Contributed by Lukas

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 can support t...

How birdsong helps our mental health

28 Apr 2025

Contributed by Lukas

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.If you found t...

A superfood for mind and body

21 Apr 2025

Contributed by Lukas

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 fro...

The most important thing to tell yourself when you're feeling anxious

14 Apr 2025

Contributed by Lukas

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 this episode ...

How to move away from joint pain with Dr Sarah Mottram

07 Apr 2025

Contributed by Lukas

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 pa...

Dealing with changes you didn't choose

31 Mar 2025

Contributed by Lukas

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. ...

How to make life changes that stick

24 Mar 2025

Contributed by Lukas

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 you...

Becoming the architect of your life

17 Mar 2025

Contributed by Lukas

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

31 Jan 2025

Contributed by Lukas

Today we round off Joyful January and think about why February could be even better. If you found this episode helpful, you can support the podcast b...

This brings me joy - Julia Raeside, writer & broadcaster

29 Jan 2025

Contributed by Lukas

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 broadca...

The health benefits of joy

22 Jan 2025

Contributed by Lukas

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. Joanne Mal...

This brings me joy - Caitlin O'Ryan, actor & poet

20 Jan 2025

Contributed by Lukas

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)

18 Jan 2025

Contributed by Lukas

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 The b...

This brings me joy - Sheridan Stewart, author of I Am Enough

16 Jan 2025

Contributed by Lukas

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 90 da...

The joy of learning

14 Jan 2025

Contributed by Lukas

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? If you fou...

This brings me joy - Rachel Lawrence, The Girl with the Pilates Mat

10 Jan 2025

Contributed by Lukas

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?

08 Jan 2025

Contributed by Lukas

What brings you joy? What would it take to make this January more joyful for you? If you found this episode helpful, you can support the podcast by l...

Happy New Year!

01 Jan 2025

Contributed by Lukas

Happy New Year! What's your intention for 2025? If you found this episode helpful, you can support the podcast by leaving a rating or review, or by b...

Happy (hoppy) Christmas

25 Dec 2024

Contributed by Lukas

A quick Christmas message from Joanne on a very windy Brighton beach. Thank you for listening and see you in the New Year! Joanne Mallon is the autho...

Making sense of the last year

18 Dec 2024

Contributed by Lukas

Today we're asking four questions to help you make sense of the last year: What were the highlights or stand out moments of this year? Who were th...

Awareness

04 Dec 2024

Contributed by Lukas

It's National Grief Awareness Week https://www.thegoodgrieftrust.org/ngaw/ and we're shining a light on grief and how it shows up in our lives. Your ...

Revolutionary rest

20 Nov 2024

Contributed by Lukas

Today we're thinking about rest, and the concept of revolutionary rest. What does rest mean to you? Will you take a minute to rest today? Your host Jo...

5 ways to get out of a rut with Helen Jane Campbell

13 Nov 2024

Contributed by Lukas

This week we solve the mystery of where all the new listeners are coming from. It's all thanks to this feature in Happiful magazine https://happiful.c...

How are you doing today? | for National Stress Awareness Day

06 Nov 2024

Contributed by Lukas

It's National Stress Awareness Day, and you're invited to check in with yourself by asking - How am I doing today? Previous episodes on stress you ma...

A new way to set goals

30 Oct 2024

Contributed by Lukas

You may be used to setting SMART goals, but have you ever tried setting goals based on how you want to feel? And while we're on the subject, how do yo...

What's that really about?

24 Oct 2024

Contributed by Lukas

This week we look below the surface of triggers and pushed buttons to ask - what's that really about? Your host Joanne Mallon is the author of se...

A guaranteed way to feel calmer instantly

17 Oct 2024

Contributed by Lukas

This week we try out a technique that is guaranteed to help you feel calmer straight away - the physiological sigh. The book mentioned in this episode...

5 easy ways to help your mental health today | for World Mental Health Day

10 Oct 2024

Contributed by Lukas

On World Mental Health Day we're talking about 5 easy ways you can support your mental health today - which will you do? 1. Go for a walk outside ...

Becoming

02 Oct 2024

Contributed by Lukas

Following on from the previous episode with Sheridan Stewart, author of I Am Enough https://amzn.to/3MZGtOl today we're asking - Who are you becom...

The power of words with Sheridan Stewart

25 Sep 2024

Contributed by Lukas

Today we're joined by author and broadcaster Sheridan Stewart, to look at the immensely transformational power of words, and the difference betwee...

Falling in love with being alive

18 Sep 2024

Contributed by Lukas

This week we're thinking about what it means to fall in love with being alive, and how we can seek out that feeling starting today. Your host Joa...

Tomorrow starts today

11 Sep 2024

Contributed by Lukas

Welcome to season 7 of the podcast. Here's what to expect for this season, and a question to think about for this week - What can I do today that...

Self esteem superboost - part ten - final part!

23 Aug 2024

Contributed by Lukas

Here's the final part of our series on self esteem. Which one of these self esteem boosting habits will you start doing today? And there's a ...

Self esteem superboost - part nine

16 Aug 2024

Contributed by Lukas

It's the penultimate part of our series on self esteem, as we consider - what do we do about negative self talk? There's a Spotify playlist of...

Self esteem superboost - part eight

06 Aug 2024

Contributed by Lukas

It's the eighth part of our series on self esteem, we're looking at a common way we can inadvertently undermine our self esteem - over apologi...

Self esteem superboost - part seven

26 Jul 2024

Contributed by Lukas

In the seventh part of our series on self esteem, here's a quick question to ask yourself to boost your self esteem today - What are three good th...

Self esteem superboost - part six

18 Jul 2024

Contributed by Lukas

In part six of our series on self esteem, we're examining what it means to truly accept yourself, by practicing radical self acceptance and saying...

Self esteem superboost - part five

10 Jul 2024

Contributed by Lukas

In part five of our series on self esteem, we're looking at the importance of sitting with your feelings as part of learning to accept yourself. ...

Self esteem superboost - part four

02 Jul 2024

Contributed by Lukas

In part four of our series on self esteem, we're looking at the importance of self care and self compassion. You can hear Joanne talking about ho...

Self esteem superboost - part three

25 Jun 2024

Contributed by Lukas

Here's episode three of our series focused on having healthier self esteem. Today, we look at the effect our self talk has on our self esteem, and...

Self esteem superboost - part two

18 Jun 2024

Contributed by Lukas

Here's episode two of our series focused on having healthier self esteem. In this episode, Joanne shares a tip on how to improve your self esteem ...

Self esteem superboost - part one

11 Jun 2024

Contributed by Lukas

This month we're focusing on boosting our sense of self worth - but why is that so hard to do? In this episode we look at what self esteem is, wha...

Five steps to better confidence - part five

30 May 2024

Contributed by Lukas

This is the final part of our deep dive into becoming more confident, and today we're gathering evidence of competence. Starting to keep a list of...

Five steps to better confidence - part four

23 May 2024

Contributed by Lukas

It's part four of our exploration of how to become more confident, and today we look at how adopting a confident role model can help us feel more ...

Five steps to better confidence - part three

16 May 2024

Contributed by Lukas

In part three of our deep dive into the topic of confidence we're looking at how you can think yourself confident - yes you can! The book referenc...

Five steps to better confidence - part two

10 May 2024

Contributed by Lukas

Here's part two of our five episode look into the topic of confidence. Today we find out how to reconnect with your inner, most confident self. ...

Five steps to better confidence - part one

05 May 2024

Contributed by Lukas

This month we're doing a deep dive into the topic of confidence - what is it and how can we get more of it? Your host Joanne Mallon is the author...

Five ways to deal with stress - part five

30 Apr 2024

Contributed by Lukas

It's the final part of our series of episodes marking Stress Awareness Month. We look at some more tried and tested ways of dealing with stress - ...

Five ways to deal with stress - part four

24 Apr 2024

Contributed by Lukas

It's part four of our series of episodes marking Stress Awareness Month, and today we're looking at ongoing, chronic stress - what is it, and ...

Five ways to deal with stress - part three

19 Apr 2024

Contributed by Lukas

We're marking Stress Awareness Month with a five part look into what stress is and the best way to handle it. Today Joanne shares an easy way to r...

Five ways to deal with stress - part two

13 Apr 2024

Contributed by Lukas

Our deep dive into the world of stress continues, and in episode two Joanne has a challenge for you to help you build a new daily habit that will help...

Five ways to deal with stress - part one

10 Apr 2024

Contributed by Lukas

It's Stress Awareness Month and we're off on a deep dive across five episodes devoted to stress and how to handle it. In part one, we get to t...

Happy Easter

29 Mar 2024

Contributed by Lukas

Happy Easter and news of what's coming next with the 5 Minutes to Change Your Life podcast Your host Joanne Mallon is the author of several self ...

The A to Z of how to lift yourself - Z is for zest

20 Feb 2024

Contributed by Lukas

It's day 26, the last day of the A to Z of how to lift yourself. How zesty do you feel today? Please leave a rating or review if you've enjoye...

The A to Z of how to lift yourself - Y is for yes

18 Feb 2024

Contributed by Lukas

It's day 25, the penultimate day of the A to Z of how to lift yourself, and we're saying yes, yes, yes! Your host Joanne Mallon is the author...

The A to Z of how to lift yourself - X is for xaroncharoo

16 Feb 2024

Contributed by Lukas

On day 24 of the A to Z of how to lift yourself, X is for Xaroncharoo. Do you know what it means? Your host Joanne Mallon is the author of several s...

The A to Z of how to lift yourself - W is for water

14 Feb 2024

Contributed by Lukas

It's day 23 of the A to Z of how to lift yourself, and today Joanne has a mission for you that might surprise you as we discuss why W is for water...

The A to Z of how to lift yourself - V is for values

12 Feb 2024

Contributed by Lukas

It's day 22 of the A to Z of how to lift yourself, and we're thinking about values - why are they important and how do you identify what yours...

The A to Z of how to lift yourself - U is for unstoppable

10 Feb 2024

Contributed by Lukas

It's day 21 of the A to Z of how to lift yourself, and we're considering whether being unstoppable is a good thing to aim for or not. Your host Joann...

The A to Z of how to lift yourself - T is for tomorrow

08 Feb 2024

Contributed by Lukas

On day 20 of the A to Z of how to lift yourself, we're thinking about our future selves as we look towards tomorrow. The book mentioned in this ep...

The A to Z of how to lift yourself - S is for saving things for best

06 Feb 2024

Contributed by Lukas

On day 19 of the A to Z of how to lift yourself, we're considering whether saving things for best is ever a good idea. Your host Joanne Mallon is...

The A to Z of how to lift yourself - R is for rest

04 Feb 2024

Contributed by Lukas

On day 18 of the A to Z of how to lift yourself, we're taking a rest... Your host Joanne Mallon is the author of several self help books includin...

The A to Z of how to lift yourself - Q is for quality

02 Feb 2024

Contributed by Lukas

It's day 17 of the A to Z of how to lift yourself, we're looking at how quality will take you further than perfectionism. Your host Joanne Ma...

The A to Z of how to lift yourself - P is for passion

31 Jan 2024

Contributed by Lukas

On day 16 of the A to Z of how to lift yourself, we're asking what's your passion - and will you give yoruself permission to pause for it? Yo...