5 Minutes to Change Your Life
Episodes
Self care check in
13 Feb 2023
Contributed by Lukas
In this 5 minute episode, we circle back to the Seven Days of Self Care episodes that started the year, and check how we're doing with regards to our ...
Becoming more mentally resilient with Shawnee Harle
09 Feb 2023
Contributed by Lukas
In this five minute episode, mental toughness coach and two time Olympian Shawnee Harle takes us through a three step process to help us become more m...
Learn to trust yourself
06 Feb 2023
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the difference between fear and instinct and how to know which one to trust. Joan...
Three steps to deepen your intuition with Julie Brown
02 Feb 2023
Contributed by Lukas
In this five minute episode, intuitive coach Julie Brown takes us through a simple three step approach to help strengthen our intuition. Find out more...
Five little lifestyle tweaks that make a big difference
30 Jan 2023
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares 5 small lifestyle tweaks she's made that have resulted in a positive change. If you've...
Building emotional wealth with Dr Katie Nall
26 Jan 2023
Contributed by Lukas
In this five minute episode, we hear from mathematician, trainer and speaker Dr Katie Nall on the subject of emotional wealth - what is it, and how ca...
Find fresh thinking on an artist's date
23 Jan 2023
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about why we should all have a once a week artist's date, and what the benefits are. Th...
How to be your best with Elizabeth Batalla
19 Jan 2023
Contributed by Lukas
In this episode, author Elizabeth Batalla takes us through an easy five step process which will help you to achieve personal growth and be your best i...
Retreat to go forward
16 Jan 2023
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the benefits of a mini-retreat so you can ask yourself - What's for me in 2023? J...
Five steps to achieving your goals with Steve Gamlin
12 Jan 2023
Contributed by Lukas
In this episode, author and motivational speaker Steve Gamlin takes us through the 5 steps that will help us set and achieve our goals. The free Visua...
What's next after Seven Days of Self Care?
09 Jan 2023
Contributed by Lukas
If you've been listening to our series of episodes Seven Days of Self Care, what's next? What will you commit to doing for your own self care from her...
Seven Days of Self Care - Day 7: Change your life by journaling with Maya Lombarts | #sevendaysofselfcare
08 Jan 2023
Contributed by Lukas
It's day 7 of Seven Days of Self Care (though keep your ears out for a bonus episode tomorrow) and we're looking at how journaling - getting your thou...
Seven Days of Self Care - Day 6: How to heal after loss with Ann Allen | #sevendaysofselfcare
07 Jan 2023
Contributed by Lukas
On day six of Seven Days of Self Care we're looking at how to heal after a loss or grief, with the help of advanced grief recovery specialist Ann Alle...
Seven Days of Self Care - Day 5: This morning is amazing and so are you | #sevendaysofselfcare
06 Jan 2023
Contributed by Lukas
On day five of Seven Days of Self Care Joanne encourages you to step up and into your own amazingness, with the help of the words of Nick Cave. Includ...
Seven Days of Self Care - Day 4: How to achieve freedom around alcohol with Anna Charles | #sevendaysofselfcare
05 Jan 2023
Contributed by Lukas
On day four of Seven Days of Self Care we're thinking about readjusting our relationship with alcohol, with the help of coach Anna Charles of 90 Days ...
Seven Days of Self Care - Day 3: How to feel more confident in your body with Abbey Heagney | #sevendaysofselfcare
04 Jan 2023
Contributed by Lukas
It's day three of Seven Days of Self Care and we're thinking about how we can feel more confident in our bodies, with the help of health and mindset c...
Seven Days of Self Care - Day 2: Get started decluttering today with Julie Coraccio | #sevendaysofselfcare
03 Jan 2023
Contributed by Lukas
On day two of Seven Days of Self Care we're joined by award-winning prodessional organiser Julie Coraccio who shares her best tips to help you get sta...
Seven Days of Self Care - Day 1: 5 simple ways to prioritise self care with Allison Jackson | #sevendaysofselfcare
02 Jan 2023
Contributed by Lukas
It's day one of Seven Days of Self Care and we're joined by fitness and wellness expert Allison Jackson, who shares 5 easy ways to prioritise your own...
Introducing Seven Days of Self Care
01 Jan 2023
Contributed by Lukas
We're kicking off 2023 with Seven Days of Self Care #sevendaysofselfcare, a series of special episodes to help you take stock, recalibrate and look af...
Happy Christmas!
25 Dec 2022
Contributed by Lukas
A 5 minute Christmas message from Joanne. Joanne Mallon is the author of several self help books including How to Overcome Fear of Driving, Change You...
Transform your life through gratitude with Tamika Thomas
20 Dec 2022
Contributed by Lukas
In this episode, life & relationship coach Tamika Thomas shares the secret why gratitude can be so incredibly transformational. Find out more about Ta...
How to speak with more confidence with George Torok
15 Dec 2022
Contributed by Lukas
In this 5 minute episode, author, podcaster and speech coach George Torok shares some secrets about how we can all speak with more confidence. George'...
Find inspiration and motivation today
12 Dec 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the importance of finding a role model to inspire and motivate us. The restaurant...
Raise your confidence today with Tamara Pflug
08 Dec 2022
Contributed by Lukas
In this episode, podcaster and fun and confidence coach Tamara Pflug shares her top tips to help us feel more confident today. Tamara's website is her...
See yourself anew
05 Dec 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about how we benefit from doing new things and why we all need to take a tiny adventure...
Creating affirmations that work with Eric Clayton
01 Dec 2022
Contributed by Lukas
In this episode, author and podcaster Eric Clayton explains how to create positive affirmations that work. Eric's podcast is HAGL - Have a Good Life a...
Stopping self sabotage
28 Nov 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about why self sabotage is more about the self than the sabotage, and how to stop it. O...
Creating a positive mindset with Kelly Cookson
24 Nov 2022
Contributed by Lukas
In this episode, positive psychology coach Kelly Cookson talks about how a positive mindset can help you succeed. Find out more about Kelly's work and...
How to be in your prime
21 Nov 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about why being middle-aged is a fallacy, and how to choose instead to be in your prime...
How to do difficult things with Matthew Dickson
17 Nov 2022
Contributed by Lukas
In this 5 minute episode, mental health advocate Matthew Dickson talks about how we can grow our confidence and do difficult things. Matthew's website...
How do you want to feel today?
14 Nov 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about Dopamine Dressing, and how we can all dress for how we want to feel today. You ca...
How to manage overwhelm with Alison Blackler
10 Nov 2022
Contributed by Lukas
In this 5 minute episode, author and transformational mind coach Alison Blackler shares practical tips for how to manage overwhelm. Alison's website i...
Calm the f…
07 Nov 2022
Contributed by Lukas
We're back for season 3! Author and coach Joanne Mallon shares news of what she's been up to and has a challenge for you to help you become calmer. Y...
What next after you’ve reached your goal?
20 Oct 2022
Contributed by Lukas
It's the 100th episode! But once you've reached a major goal, what comes next? Joanne Mallon talks about this and shares future plans for 5 Minutes to...
10 easy ways to deal with stress
17 Oct 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares 10 easy ways to deal with stress. Choose one and start doing it today. Joanne is the a...
Improve your mood now with Eve Menezes Cunningham
14 Oct 2022
Contributed by Lukas
In this episode, author and wellbeing expert Eve Menezes Cunningham shares techniques for using your breath and body to help improve your mood now. Ev...
How to communicate more clearly with Dr Michael Gerharz
12 Oct 2022
Contributed by Lukas
In this episode we're joined by author and communication expert Dr Michael Gerharz, who talks about the best way to communicate with clarity. Michael'...
Raise your self esteem today
10 Oct 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about an easy way we can give ourselves a self esteem boost today This exercise is adap...
A tip to help you overcome trauma with Dr Lisa Turner
07 Oct 2022
Contributed by Lukas
In this episode we're joined by author and trauma expert Dr Lisa Turner, who shares her top tip for what to do if you're dealing with trauma. Lisa's b...
Lessons in dealing with trauma with Robert Uttaro
05 Oct 2022
Contributed by Lukas
In this episode we're joined by author and counsellor Robert Uttaro who shares some of the lessons from his work helping survivors of trauma. Find out...
How to love your body more
03 Oct 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares an exercise designed to help you feel more positive about your body. This exercise is ...
How to talk about menopause in the workplace with Dawn Jones
30 Sep 2022
Contributed by Lukas
In this episode, head of the Health & Her clinic Dawn Jones shows us the best way to approach talking about menopause in the workplace. Find out m...
Building your personal brand with Esther Etim
28 Sep 2022
Contributed by Lukas
In this episode, author and CEO Esther Etim shares her top tips for building your own personal brand that gets you taken seriously. Esther's website i...
How to get over a bad day
26 Sep 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon looks at some of the ways you can get over a bad day and start to feel more positive. Joanne ...
Becoming more confident by understanding your past with Pascale Lane
23 Sep 2022
Contributed by Lukas
In this episode, author and confidence coach Pascale Lane talks about how our past influences our confidence levels and what we can do about that. Pas...
How to be successful with Donald James
21 Sep 2022
Contributed by Lukas
In this episode, author and NASA veteran Donald James shares his secret as to what it takes to be successful in life. Donald's website is here: https:...
Grief lessons
19 Sep 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about her experience of dealing with grief. If you need support in bereavement, you can...
Stress level check in with Katy Georgiou
16 Sep 2022
Contributed by Lukas
In this episode, author and psychotherapist Katy Georgiou shows us how to work out how stressed you might be, and what to do about it. Katy is the aut...
Get happier and healthier daily with Kerry Loeb
14 Sep 2022
Contributed by Lukas
In this episode, wellbeing expert Kerry Loeb shares an easy technique you can use every day to improve your levels of health and happiness. Find out m...
How to handle panic attacks
12 Sep 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about some tried and tested methods for dealing with and preventing panic attacks. Joan...
How to be true to yourself with Gillian McMichael
10 Sep 2022
Contributed by Lukas
In this episode, coach and author Gillian McMichael talks about how to start becoming more true to yourself, and why it's vital to do so. Gillian's bo...
How to deal with social anxiety with Mita Mistry
08 Sep 2022
Contributed by Lukas
In this episode, therapist and author Mita Mistry talks about some of the easy ways you can start to deal with your social anxiety today. Mita's book,...
Barry Gibb
05 Sep 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon discovers the Barry Gibb method to getting things done. Joanne is the author of several self ...
Reconnecting with your wellbeing with Elodie Caucigh
02 Sep 2022
Contributed by Lukas
In this episode, wellbeing expert and author Elodie Caucigh shows us how we can start to reconnect with our wellbeing today, and why it's so important...
How to overcome self doubt with Georgina Halabi
31 Aug 2022
Contributed by Lukas
In this episode, coach Georgina Halabi shows us how we can overcome self doubt and start to step into our greatness. Georgina's website is here https:...
10 good things about ageing
29 Aug 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about 10 of the biggest benefits of getting older. What would you add to the list? Joan...
Help yourself by helping others with Margaret Rooke
27 Aug 2022
Contributed by Lukas
In this episode, author Margaret Rooke talks about how we can become happier by helping others. Margaret's website is here http://margaretrooke.com/ a...
How to create a career from your passion with Zakiya Akelere
25 Aug 2022
Contributed by Lukas
In this 5 minute episode, author Zakiya Akerele talks about the importance of finding your passion and how you can turn it into your career. Zakiya's ...
How to move beyond what’s holding you back
22 Aug 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares a coaching technique designed to help people move beyond what's holding them back - th...
Becoming more courageous with Sharon Rolph
20 Aug 2022
Contributed by Lukas
In this episode, the Queen of Courage Sharon Rolph joins us to share her story. Sharon's website is https://www.sharonrolph.com/and you can pick up he...
Self compassion with Natasha Rose Mills
18 Aug 2022
Contributed by Lukas
In this episode, Natasha Rose Mills joins us to talk about how we can become more self compassionate today, and why it's important to do so. Natasha's...
A quick (slightly controversial) confidence tip
15 Aug 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares a confidence tip that not everybody is a fan of - will it work for you? Try it out and...
How your home can support you with Moni Castaneda
13 Aug 2022
Contributed by Lukas
In this 5 minute episode, feng shui expert Moni Castaneda talks about how our homes can work in partnership with us to support us. Moni's website is h...
How to have better energy in your home with Moni Castaneda
11 Aug 2022
Contributed by Lukas
In this episode, feng shui expert Moni Castaneda explains some easy ways to create better energy and balance in your home. Moni's website is here http...
An easy way in to decluttering
08 Aug 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares an easy way to get started sorting out your home Joanne is the author of 7 self help b...
Intuition with Natalie Namaste
05 Aug 2022
Contributed by Lukas
In this 5 minute episode, intuitive teacher, healer and guide Natalie Namaste https://natalienamaste.com/ joins us to talk about how you can deepen yo...
How to have better posture with Rachel Lawrence, The Girl With The Pilates Mat
03 Aug 2022
Contributed by Lukas
In this episode, pilates expert Rachel Lawrence https://www.rachellawrencepilates.com/ shows us how to have better posture. Rachel's YouTube channel i...
How to deal with toxic colleagues with Dawn-Maria France
30 Jul 2022
Contributed by Lukas
In this 5 minute episode, Dawn-Maria France talks about how meditation can help you deal with toxic colleagues and shares a practical meditation techn...
How to stand up to sexism in the workplace with Toni Summers Hargis
28 Jul 2022
Contributed by Lukas
In this 5 minute episode, author Toni Summers Hargis shares practical advice on how to stand up to sexism. Toni's book is How to stand up to sexism: W...
What to do if you hate your job?
25 Jul 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about what to do if you hate your job. Joanne is the author of 7 self help books includ...
3 tips for becoming a better public speaker with Brenden Kumarasamy
22 Jul 2022
Contributed by Lukas
In this 5 minute episode, Communication Expert Brenden Kumarasamy shares 3 tips to help you become a better public speaker. Brenden is the founder of ...
Be your own best friend with Sarah Knight
20 Jul 2022
Contributed by Lukas
In this episode, Sarah Knight, founder of Mind the Gap Academy https://www.mindthegap.academy/ talks about the importance of being your own best frien...
3 ways to be a better listener
18 Jul 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares 3 easy ways to become a better listener. Joanne is the author of 7 self help books i...
How to manage your time effectively with Urmi Hossain
16 Jul 2022
Contributed by Lukas
In this 5 minute episode, we take a lesson in better time management from Urmi Hossain, who explains how to use Parkinson's Law to get more done. Urmi...
Being productive when you feel stuck with Jodi Graham
14 Jul 2022
Contributed by Lukas
In this 5 minute episode, productivity coach Jodi Graham shows us how to become unstuck and more productive. Jodi's website is here https://jodigraham...
How to get whatever you want out of life
11 Jul 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the superpower we all have and how we can use it to get whatever we want out of l...
Positive mindset with Jeevan Matharu
09 Jul 2022
Contributed by Lukas
In this episode, we're looking at how we can adopt a more positive mindset with the help of gratitude. Our guest is Jeevan Matharu and you can find hi...
Boost your energy with Morag McDowall
07 Jul 2022
Contributed by Lukas
In this 5 minute episode, we hear from health coach Morag McDowall with tips on how to boost your energy today. Join Morag for her free online masterc...
Be a banana with Jordan Lam
01 Jul 2022
Contributed by Lukas
In this 5 minute episode, we're celebrating uniqueness with the guy in the banana costume, Jordan Lam. Listen to Jordan's podcast, Jordan Mode, here h...
How to stop negative thoughts from holding you back with Einav Avni
29 Jun 2022
Contributed by Lukas
In this 5 minute episode, we hear from Confidence & Empowerment Coach Einav Avni about what negative self talk is and how we can stop it from hold...
Come and play
27 Jun 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about why and how we can all add a little play to our lives. Joanne is the author of 7 ...
Connection
02 Jun 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the importance of connection and why it’s the antidote to loneliness. Joanne is...
Balance
30 May 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the importance of balance for good brain health and shares an easy exercise to im...
How to have a positive day today
26 May 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the power of positive intentions and how they can help you have a positive day to...
How to find your purpose in life
23 May 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about why it’s important to have a purpose in life and how to identify yours. For mor...
What to do when you’re sad
12 May 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon discusses how to deal with sadness. Joanne is the author of 7 self help books including Chang...
A quick boost for your self esteem
05 May 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon discusses why it can be hard to have good self esteem and shares a quick way to boost your se...
How to have more energy
02 May 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about two ways to up your energy levels. Joanne is the author of 7 self help books incl...
How to gain clarity on absolutely anything
25 Apr 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about how to use the free writing technique to gain clarity on any dilemma you may have...
How to prepare for a job interview
21 Apr 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the best way to prepare for an upcoming job interview and how to approach it with...
How to write a CV
18 Apr 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about the essential elements that a good CV or resume needs to contain. Joanne is the a...
Self love
11 Apr 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about self love and why it may not be what you were expecting. Joanne is the author of ...
The art of letting go
04 Apr 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about how we can let go of things in our lives that are dragging us down today. The boo...
How to become more focused
31 Mar 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares some strategies that can help if you want to become more focused. Joanne is the author...
Happy 100th birthday to you
21 Mar 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares a coaching exercise to help you get clear on your values and priorities. The book ment...
How to worry less now
17 Mar 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon discusses why worry is on the rise now and what we can do to alleviate it. Joanne is the auth...
How to worry less
14 Mar 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about how we can worry less, with the help of Susan Jeffers, author of Feel the Fear an...
Do it once, benefit twice
10 Mar 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon gives a brain training tip with multiple benefits and talks about why juicytasking is better ...
How to get calmer in 5 minutes (or less)
07 Mar 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon shares an easy way to get calmer quickly- mindfulness walking. Joanne is the author of 7 self...
The surprising benefits of nostalgia
03 Mar 2022
Contributed by Lukas
In this 5 minute episode, author and coach Joanne Mallon talks about how we can use nostalgia to help us feel more connected today. Joanne is the auth...