5 Minutes to Change Your Life
Episodes
The A to Z of how to lift yourself - O is for original
29 Jan 2024
Contributed by Lukas
On day 15 of the A to Z of how to lift yourself, we're celebrating the joy of being an original. Your host Joanne Mallon is the author of several...
The A to Z of how to lift yourself - N is for nature
27 Jan 2024
Contributed by Lukas
It's day 14 of the A to Z of how to lift yourself, and we're getting into the beneficial properties of nature. Your host Joanne Mallon is the...
The A to Z of how to lift yourself - M is for movement
25 Jan 2024
Contributed by Lukas
It's day 13 of the A to Z of how to lift yourself - we're halfway through our alphabet of positive vibes. Today, M is for movement. What kind ...
The A to Z of how to lift yourself - J is for joy
24 Jan 2024
Contributed by Lukas
On day 10 of the A to Z of how to lift yourself, we're feeling the joy. Joanne's book about joy, How to Find Joy in Five Minutes a Day, is her...
The A to Z of how to lift yourself - L is for learning (and also love)
23 Jan 2024
Contributed by Lukas
On day 12 of the A to Z of how to lift yourself, we're lifted by the love of learning Your host Joanne Mallon is the author of several self help ...
The A to Z of how to lift yourself - K is for kindness
21 Jan 2024
Contributed by Lukas
On day 11 of the A to Z of how to lift yourself, we're thinking about how to show kindness without delving into full people pleaser mode. Your ho...
The A to Z of how to lift yourself - I is for an Immense amount of things
17 Jan 2024
Contributed by Lukas
It's day 9 of the A to Z of how to lift yourself, and we're dealing with our inner critic, listening to our intuition and finding inspiration....
The A to Z of how to lift yourself - H is for hanami
15 Jan 2024
Contributed by Lukas
On day 8 of the A to Z of how to lift yourself, we're talking about hanami - the traditional Japanese custom of flower viewing. Your host Joanne...
The A to Z of how to lift yourself - G is for gratitude
13 Jan 2024
Contributed by Lukas
On day 7 of the A to Z of how to lift yourself, we're saying thank you. Your host Joanne Mallon is the author of several self help books includi...
The A to Z of how to lift yourself - F is for forgiveness
11 Jan 2024
Contributed by Lukas
It's day 6 of the A to Z of how to lift yourself. What will you forgive yourself for today? Your host Joanne Mallon is the author of several sel...
The A to Z of how to lift yourself - E is for exciting
09 Jan 2024
Contributed by Lukas
It's day 5 of the A to Z of how to lift yourself - this is exciting! Your host Joanne Mallon is the author of several self help books including ...
The A to Z of how to lift yourself - D is for deep breaths
07 Jan 2024
Contributed by Lukas
On day four of our quick and uplifting series the A to Z of how to lift yourself we explore the value of simply taking a deep breath. Your host Joan...
The A to Z of how to lift yourself - C is for connection
05 Jan 2024
Contributed by Lukas
It's day 3 of the A to Z of how to lift yourself and today C is for connection. Who would you like to be connected to this year? Your host Joann...
The A to Z of how to lift yourself - B is for broken
03 Jan 2024
Contributed by Lukas
On day two of our quick and uplifting series the A to Z of how to lift yourself we discover that B is for broken - and that's OK, in fact it's...
The A to Z of how to lift yourself - A is for adventure
01 Jan 2024
Contributed by Lukas
Our quick and uplifting series the A to Z of how to lift yourself launches as we ask - will you say yes to adventure this year? Your host Joanne Mal...
Happy calm Christmas
25 Dec 2023
Contributed by Lukas
A 5 minute Christmas message from Joanne. Recent podcast interviews - The Next Chapter: https://www.elliebarkerwrites.com/podcast and Have you got you...
Introducing the A to Z of How to Lift Yourself
19 Dec 2023
Contributed by Lukas
Exciting news today as we're introducing a brand new series of daily episodes coming in January - the A to Z of how to lift yourself. Are you read...
Replay: How to get motivated
14 Dec 2023
Contributed by Lukas
In this 5 minute episode, originally published in May'22, author and coach Joanne Mallon talks about motivation, inspiration and the work of Dr Wa...
The world’s best email
11 Dec 2023
Contributed by Lukas
Today we're looking at dreams and goals and how we unconsciously limit ourselves, as we ask - if you were to receive an email offering you the opp...
Replay: An easy way to be more mindful
07 Dec 2023
Contributed by Lukas
In this 5 minute episode, originally published in April '22, author and coach Joanne Mallon talks about why being more mindful can be challenging ...
Replay: How to stop being a people pleaser
30 Nov 2023
Contributed by Lukas
In this 5 minute episode, originally published in April '22, author and coach Joanne Mallon discusses why being a people pleaser is bad for self e...
How to be ok with not being in control
27 Nov 2023
Contributed by Lukas
Today we're talking about control. How in or out of control do you feel right now? What's a better way to feel ok about not being in control? ...
How to connect better with everyone in your life with Dr Mark Williams
23 Nov 2023
Contributed by Lukas
Today we're joined by Dr Mark Williams, professor of cognitive neuroscience and author of The Connected Species: How the evolution of the human br...
How to get out of a dip
20 Nov 2023
Contributed by Lukas
Today we're talking about how to get out of the dip that inevitably comes after a big life event or busy time. Your host Joanne Mallon is the author ...
How to build confidence and self worth with Emily Maguire
16 Nov 2023
Contributed by Lukas
Today we're talking about how business tools such as the 360 feedback can be used to build your confidence and sense of self worth, with the help of c...
The 3 2 1 method for better sleep
13 Nov 2023
Contributed by Lukas
Today we're talking about a technique that will help you get better quality of sleep - the 3,2,1 method. What is it and why does it work? Your h...
How to increase your self esteem with Michelle Enjoli
09 Nov 2023
Contributed by Lukas
Today we're talking about how to increase your self esteem and sense of self worth with the help of career development coach and keynote speaker M...
Showing up
06 Nov 2023
Contributed by Lukas
5MTCYL is back after a short break, and today we're talking about the importance of showing up - what does it mean to show up for yourself? Who wi...
Calm week day five - Calm for life
13 Oct 2023
Contributed by Lukas
It's day five, the final day of calm week, the special miniseries of daily episodes celebrating the publication of Joanne's new book, How to F...
Calm week day four - Evening calm
12 Oct 2023
Contributed by Lukas
It's day four of calm week, the special miniseries of five daily episodes celebrating the publication of Joanne's new book, How to Find Calm i...
Calm week day three - Daytime calm
11 Oct 2023
Contributed by Lukas
It's day three of calm week, the special miniseries of five daily episodes celebrating the publication of Joanne's new book, How to Find Calm ...
Calm week day two - Morning calm
10 Oct 2023
Contributed by Lukas
It's day two of calm week, the special miniseries of five daily episodes celebrating the publication of Joanne's new book, How to Find Calm in...
Calm week begins!
09 Oct 2023
Contributed by Lukas
It's the start of calm week! This is a special miniseries of 5 daily episodes celebrating the publication of Joanne's new book, How to Find Ca...
Replay: Get happier today and tomorrow
05 Oct 2023
Contributed by Lukas
In this 5 minute episode, originally published in August '22, author and coach Joanne Mallon shares an easy way to feel happier both today and in ...
How to stop looping thoughts
02 Oct 2023
Contributed by Lukas
Today we're talking about looping thoughts or rumination, why this is bad for our mental health and how to break the looping habit. Joanne's ...
Replay: Overthinking
28 Sep 2023
Contributed by Lukas
In this 5 minute episode, originally published in May '22, author and coach Joanne Mallon is thinking about overthinking - why do we do it and how...
Positive ways to deal with anger
25 Sep 2023
Contributed by Lukas
Today we're talking about positive ways to deal with everyday stress and anger. Joanne's new book about how to be calm will be published very ...
Coping with burnout at work with Monika Salach
21 Sep 2023
Contributed by Lukas
Today we're talking about how to cope with burnout at work with the help of coach and burnout expert Monika Salach. Find out more about Monika'...
How to stop putting yourself down
18 Sep 2023
Contributed by Lukas
Today we're talking about the little ways in which we put ourselves down, and how to stop doing so. Joanne's new book about how to be calm wi...
Replay: Boost your confidence now
14 Sep 2023
Contributed by Lukas
In this 5 minute episode, originally published in May '22, author and coach Joanne Mallon shares an easy way to boost your confidence today. Joann...
A better way to say no
11 Sep 2023
Contributed by Lukas
Today we're talking about why a thoughtful, deferred yes is better than saying simply saying yes or no. Joanne's new book about how to be calm...
Replay: How to deal with failure
07 Sep 2023
Contributed by Lukas
In this 5 minute episode (originally published in April '22), author and coach Joanne Mallon talks about how to deal with failure, and why, in the...
Creating space
04 Sep 2023
Contributed by Lukas
Today we're talking about the importance of creating space in your life. Sit quietly for a few moments today and enjoy the benefits of a little me...
Choosing success with Dolly Manghat
31 Aug 2023
Contributed by Lukas
Today we hear from astrologer and world-renowned speaker Dolly Manghat, who shares her inspiring personal story of how she chose success, encouraging ...
Replay: Comfort zones
28 Aug 2023
Contributed by Lukas
In this 5 minute episode (originally published in April '22), author and coach Joanne Mallon talks about why some comfort zones aren’t as comfor...
How to deal with uncertainty with Lesley Heath
24 Aug 2023
Contributed by Lukas
Joining us today is author and business consultant Lesley Heath. Lesley and her twin sister Karen Powell are co-authors of the book Woman of our Time:...
Replay: Imposter Syndrome
21 Aug 2023
Contributed by Lukas
In this 5 minute episode (originally published in March '22), author and coach Joanne Mallon discovers a new way to look at Imposter Syndrome. Jo...
Five easy ways to master mental fitness with Chinazom Sunny Nwabueze
17 Aug 2023
Contributed by Lukas
Joining us today is author and high performance leadership coach Chinazom Sunny Nwabueze. Chinazom's book, Real Talk: A New Approach for Men's Mental ...
Replay: Joie de vivre
14 Aug 2023
Contributed by Lukas
In this 5 minute episode (originally published in March '22), author and coach Joanne Mallon talks about why some marketing messages can be corros...
Reducing morning stress with Cathy Nesbitt
10 Aug 2023
Contributed by Lukas
Today we're joined by health & wellness advocate and laughter yoga teacher Cathy Nesbitt, who shares a free and easy way to reduce stress firs...
Taking better care of yourself today
07 Aug 2023
Contributed by Lukas
Today we're looking at how we can support our self esteem by taking better care of ourselves from the inside out, and in particular paying attenti...
Easy ways to drink less with Sarah Williamson
03 Aug 2023
Contributed by Lukas
We're joined by author and coach Sarah Williamson, who shares some easy ways you can cut down on your alcohol intake. Sarah's book Drink Less;...
Thank you for ...
31 Jul 2023
Contributed by Lukas
Today we're remembering Sinead O'Connor as we go on a mission to say thank you to the creators who have brought joy into our lives. Your host...
Three steps to self-empowerment with Dr Rina Bajaj
27 Jul 2023
Contributed by Lukas
We're joined by author and psychologist Dr Rina Bajaj who shares some easy ways you can feel more empowered today. Rina's new book is called T...
Making friends as an adult
24 Jul 2023
Contributed by Lukas
We are celebrating 100,000 listens for this podcast! Many thanks to anyone that has ever listened to an episode. Also in this episode, Joanne talks ab...
Dealing with anxiety with Liv Arnold
20 Jul 2023
Contributed by Lukas
In this episode, we hear from author Liv Arnold, who talks about how to deal with anxiety by pushing yourself physically. Liv's book, Stepping Sto...
Connecting with what really matters
17 Jul 2023
Contributed by Lukas
In this 5 minute episode, Joanne shares an exercise that will help you focus on what really matters in your life right now. Your host Joanne Mallon i...
How to have more positive thoughts in the morning with Angelica Alen
13 Jul 2023
Contributed by Lukas
In this 5 minute episode, health and life coach Angelica Alen shows us an easy way to become more positive in the morning. Angelica's website is h...
How to cope better with life
10 Jul 2023
Contributed by Lukas
In this 5 minute episode, Joanne talks about how we can use the idea of the window of tolerance to help us cope better with life's stresses and ch...
How to be healthier and happier with Deborah Charnes
06 Jul 2023
Contributed by Lukas
In this 5 minute episode, yoga therapist and author Deborah Charnes shares a free, quick and easy way to become healthier and happier right now. Debor...
Making progress in any skill
03 Jul 2023
Contributed by Lukas
In this 5 minute episode, Joanne talks about the importance of learning: how it can help us at any age, and how we can use the four stages of competen...
How to get from anxiety to calm with Stephanie Serone
29 Jun 2023
Contributed by Lukas
In this 5 minute episode, we get a great, practical tip from female emotional health expert Stephanie Serone on how to move quickly from anxiety to ca...
Morning anxiety - what is it and how to deal with it?
26 Jun 2023
Contributed by Lukas
In this 5 minute episode, we talk about feeling anxious in the morning, and the role Cortisol Awakening Response may have to play. Check out Joanne&#...
How to deal with life's curveballs with Dr Amanda Foo-Ryland
22 Jun 2023
Contributed by Lukas
In this 5 minute episode, we hear from author and speaker Dr Amanda Foo-Ryland about how to handle it when life throws an unexpected and challenging c...
How to have more self compassion
19 Jun 2023
Contributed by Lukas
In this episode, Joanne talks about why ultimately we're all a bit like Russian dolls and we have to have compassion for the versions of ourselves tha...
How to stop worrying about the future with Robert Sanders
15 Jun 2023
Contributed by Lukas
In this episode, we hear from author, therapist and coach Robert Sanders about how to be free from worrying about the future. Find out more about Robe...
How to handle a toxic workplace
12 Jun 2023
Contributed by Lukas
In this 5 minute episode, Joanne talks her experience of a toxic workplace in the TV industry, and what you can do if your workplace seems toxic to yo...
Reconnecting with yourself after trauma with Amanda Marples
08 Jun 2023
Contributed by Lukas
In this episode, we hear from author and social worker Amanda Marples about how to reconnect with yourself after any type of trauma. Amanda's book...
Dealing with rejection
05 Jun 2023
Contributed by Lukas
In this 5 minute episode, Joanne talks about why it's important not to fear rejection and what to do when it inevitably happens in our lives.. Che...
How to know that you are enough with Sheridan Stewart
01 Jun 2023
Contributed by Lukas
In this episode, we hear from broadcaster and author Sheridan Stewart about how to know and believe that you are enough. Sheridan's book, I Am Eno...
Making progress when you feel stuck
29 May 2023
Contributed by Lukas
In this episode, Joanne talks about what attempting (and failing) to do press ups taught her about how to make progress and achieve your goals even wh...
Accessing the power of forgiveness with Bethany Nicole
25 May 2023
Contributed by Lukas
In this episode, author and relationship expert Bethany Nicole joins us to talk about how we can create our own apologies, access the power of forgive...
Achieving true confidence
22 May 2023
Contributed by Lukas
In this episode, Joanne talks about her recent visit to Spotify HQ and recommends the book Confidence Karma by Dr Gary Wood, which you can find here: ...
How to solve any problem with Kimberly Spencer
18 May 2023
Contributed by Lukas
In this episode, we hear from high performance coach Kimberly Spencer on how to solve any problem - what to ask yourself and how to approach any dilem...
The benefits of strong back, soft front
15 May 2023
Contributed by Lukas
In this 5 minute episode, Joanne talks about the concept of strong back, soft front - what is it, what are the benefits and how can we apply it to our...
How to achieve food freedom with Lisa Salisbury
11 May 2023
Contributed by Lukas
In this episode, we hear from health coach Lisa Salisbury about how to stop labelling food 'good' or 'bad' and instead feel freedom ar...
Making your big dream happen
08 May 2023
Contributed by Lukas
In this episode, Joanne talks about your big dream - what is it and how can you start to make it happen? And how it almost certainly isn't any mor...
How to express yourself authentically and unapologetically with Erika Nimry
04 May 2023
Contributed by Lukas
In this episode, we hear from movement practitioner Erika Nimry about how to be more comfortable in your own skin and express yourself authentically a...
Two tips for high stress situations
01 May 2023
Contributed by Lukas
In this episode, Joanne shares two tips that will help you deal with stressful situations or any time you feel nervous, especially if you have to spea...
How to have an abundance mindset with Brent Webb
27 Apr 2023
Contributed by Lukas
In this episode, we hear from author and Mind Power Expert Brent Webb about the importance of an abundance mindset - what is it, what difference does ...
Stepping away from self-doubt
24 Apr 2023
Contributed by Lukas
In this 5 minute episode, Joanne talks about how to handle self-doubt and become more sure of ourselves. If you enjoy this podcast, sign up for Joann...
How to have instant confidence with Abigail Rebecca
20 Apr 2023
Contributed by Lukas
In this five minute episode, Human Design Leadership Coach Abigail Rebecca shares her top tips to help you have instant confidence today. Abigail'...
How to get more done
17 Apr 2023
Contributed by Lukas
In this 5 minute episode, Joanne explains a simple way to get more done and become more focused in work and life. This involves making an appointment ...
Sharing for happiness with Eleanor Tucker
13 Apr 2023
Contributed by Lukas
In this episode, we hear from author Eleanor Tucker about how choosing to share instead of buy can really transform your life for the better. Eleanor&...
One wish
10 Apr 2023
Contributed by Lukas
In this 5 minute episode, Joanne talks about how to get clear on your heart's desire, and what that might tell you about what you really want in l...
How to thrive following a life shock with Liz Keates
06 Apr 2023
Contributed by Lukas
In this episode, coach Liz Keates shares her top 3 tips to help us thrive when our world is rocked. Liz's website, where you can pick up a free li...
Let go, forgive, flourish
03 Apr 2023
Contributed by Lukas
In this episode, Joanne talks about the many benefits of forgiveness and asks you to begin practising self-forgiveness today. If you enjoy this podcas...
Improving mental health with Brian Sachetta
30 Mar 2023
Contributed by Lukas
In this episode, author Brian Sachetta talks about what we can learn from the world of computers to help improve our mental health. Brian's website is...
Five simple ways to deal with chronic stress
27 Mar 2023
Contributed by Lukas
In this 5 minute episode, Joanne explains what chronic stress is, how it differs from everyday stress and shares five simple ways to deal with it.&nbs...
Three tips to help you heal your body with Vishnupriya Aristo
23 Mar 2023
Contributed by Lukas
In this episode, Holistic Healing Therapist Vishnupriya Aristo shares her top 3 tips for how we can all heal our bodies. The book mentioned by Vishnup...
Access your superpowers
20 Mar 2023
Contributed by Lukas
In this 5 minute episode, Joanne talks about how to identify and use your own personal superpowers. She also shares news of her new newsletter, One Mi...
Self care and your child's mental health with Jan Stewart
16 Mar 2023
Contributed by Lukas
In this episode, author and mental health expert Jan Stewart talks about how parents can take care of themselves when your child has a mental health c...
Simply raising self esteem
13 Mar 2023
Contributed by Lukas
In this 5 minute episode, Joanne shares a simple question you can ask yourself to help raise your self esteem. She also shares news of her new newslet...
Caring for yourself in perimenopause and beyond with Alison Bladh
09 Mar 2023
Contributed by Lukas
In this episode, nutritional therapist Alison Bladh shares her top tips for taking care of yourself and getting your sparkle back during perimenopause...
The key to an ageless mind
06 Mar 2023
Contributed by Lukas
In this 5 minute episode, Joanne shares the one word that will help you develop a happy, healthy, ageless mind. The book mentioned in this episode is ...
Accessing the power of breath with Raj Khedun
02 Mar 2023
Contributed by Lukas
In this episode, author and manager of Keep Fit Kingdom Raj Khedun shows us how to access the power of breath and use it for healing. Raj's book is ca...
Airplane arms
27 Feb 2023
Contributed by Lukas
In this 5 minute episode, Joanne shares an easy way to feel more free in your body and challenges listeners to give it a try - which level will you ch...
Finding change within with Dale Allen-Rowse
23 Feb 2023
Contributed by Lukas
In this episode, we hear from Shamanic Practitioner Dale Allen-Rowse on how we can look within ourselves to create the chenge we desire. Dale's websit...
Tiny tweaks that change everything
20 Feb 2023
Contributed by Lukas
In this 5 minute episode, we look at some of the smallest changes of all that have the power to transform your world from lack to possibility. Your ho...
How to build a life after loss with Christy Roberts
16 Feb 2023
Contributed by Lukas
In this five minute episode, we hear from Grief Educator and coach Christy Roberts on how to build a life around grief and loss. Find out more about C...