Habit Nerd

If you’ve opened Instagram or TikTok recently, you’ve probably seen a lot of people talking about "regulating your nervous system." They’ll tell you to sip herbal tea, lie on a yoga mat, stare at a sunset, or pat a cat. Now, look—I’m not against any of that. I can absolutely get around a weighted blanket and a warm drink. But today, I want to strip back the surface-level trends and look at the actual physiology underneath, because it dictates exactly how you show up as a leader, a partner, and a human being.
If you’ve ever walked away from a chaotic moment at work thinking, “That is not how I wanted to show up just then,” I want you to hear this loud and clear: that is not a character flaw. That is a nervous system state.
In this episode, we tackle why your brain treats a stressful email exactly like a tiger attack, why you can’t intellectualize your way out of burnout, and how to start leading your life from a place of physical regulation.

If you love the actionable tips in this episode, you won't want to miss Bree’s upcoming 17-Day Tiny Habits Reset dropping this July. It's a short-form, daily experience designed specifically for busy high-performers who want zero drama and maximum results.

🔗 Click the link below to secure your spot on the private VIP Waitlist!
⁠⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-waitlist⁠⁠

Join the conversation in my weekly newsletter.
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd

Have you ever found yourself trapped in the exhausting start-stop-repeat cycle? You know exactly what I mean, the classic diet-mentality conditioning where one bad day or a chaotic week makes you feel like you’ve completely failed, forcing you to wait until Monday to "start over."
In this episode, I sit down with health and self-leadership coach Courtney Townley to completely dismantle this toxic cycle. We dive deep into why high-achievers constantly experience burnout and how to replace rigid, outsourced protocols with an internal framework built for real, messy, human lives.
Health and wellness isn’t a rigid binary of being on or off the wagon. It is fundamentally an exercise in stress management. Courtney shares her incredible "Consistency Code" framework, teaching us how to move away from chaotic reactivity and step into radical self-leadership by insourcing our own authority, parenting our brains, and befriending our emotions.

Connect with Courtney Townley:
Website: graceandgrit.com
Get the Book: The Consistency Code by Courtney Townley
graceandgrit.com/book/the-consistency-code
Grab the Freebie: Want a taste of the book before committing? Download or listen to the first chapter for free at
graceandgrit.com/programs/midlifemagic/

If you love the actionable tips in this episode, you won't want to miss Bree’s upcoming 17-Day Tiny Habits Reset dropping this July. It's a short-form, daily experience designed specifically for busy high-performers who want zero drama and maximum results.

🔗 Click the link below to secure your spot on the private VIP Waitlist!
⁠https://www.knowyourwhylearning.com.au/tiny-habits-reset-waitlist⁠

Join the conversation in my weekly newsletter.
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@habitnerd

Have you ever closed your laptop at 5:00 PM, looked at your messy desk, and realized that despite being completely exhausted, you didn't actually move the needle on any of your important projects?
We have all been there. But lately, I’ve been paying close attention to those rare, beautiful days where I put my head on the pillow feeling genuinely satisfied with my output—no lingering sense of doom, no late-night panic loops. I wanted to unpack exactly what characterizes those high-impact, low-stress days, and bring you 8 evidence-based, research-informed tips so you can have that gift too.
Before we dive in, let's establish a foundational boundary: A to-do list is not a wish list. A true to-do list requires discipline. It means the tasks actually need to be done, they need to be done by you, and the due date is soon.
Pop your headphones in and let's talk about how to power through your day on your own terms.

If you enjoyed this episode, please leave a review on Spotify or Apple Podcasts. It helps me reach more Habit Nerds across the globe!

If you love the actionable tips in this episode, you won't want to miss Bree’s upcoming 17-Day Tiny Habits Reset dropping this July. It's a short-form, daily experience designed specifically for busy high-performers who want zero drama and maximum results.

🔗 Click the link below to secure your spot on the private VIP Waitlist!
https://www.knowyourwhylearning.com.au/tiny-habits-reset-waitlist

Connect with me:
Instagram: ⁠⁠⁠⁠@habitnerd⁠⁠⁠⁠

Newsletter: ⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup

Let’s be completely honest for a moment, we are living in some incredibly shaky financial times right now. Between the skyrocketing costs of fuel, grocery price creep, and global economic uncertainty, it is so easy to feel a sense of breathlessness or even lose sleep at night over money stress.
If that is you, I promise you that you have landed in the absolute right place today.
In this episode, I am joined by the wonderful Gemma Mitchell. Gemma is a financial coach, podcaster, and the brilliant author of The Money Reset. She brings over 20 years of professional expertise and raw, lived experience as a mum and entrepreneur to help us build resilient, values-aligned money habits that can actually stand up to life's inevitable curveballs.
We peel back the layers on why we get stuck in obsessive mental loops about our finances and how the simple act of "brain dumping" can completely quiet a busy mind. Gemma also calls me out big time in this episode about the clever stories we tell ourselves to justify our discretionary spending!

Connect with Gemma Mitchell:
Instagram: ⁠⁠⁠⁠@gemmamitchell.finance
Website: ⁠⁠https://www.gemmamitchell.com.au/
Podcast: Australian Finance Podcast

Join the conversation in my weekly newsletter.
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.knowyourwhylearning.com.au/signup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Follow me on Instagram: ⁠⁠⁠⁠⁠⁠⁠@habitnerd

Hello there, and welcome back to The Habit Nerd! I am delighted to have your company today.
Usually, we talk about the science of habits and evidence-based strategies, but today, things are getting a little... "unhinged." I’m sharing four slightly unconventional, uncommon beliefs that I am deliberately teaching my girls. While these might seem a bit out there, I truly believe they are the "secret weapons" that give them (and us!) an unfair advantage in a busy world.
Whether you’re a parent, a leader, or just someone trying to navigate your own habits, these lessons are all about shifting from a "reactive" state to an "intentional" one.

If you enjoyed this episode, please leave a review on Spotify or Apple Podcasts. It helps me reach more Habit Nerds across the globe!

Connect with me:
Instagram: ⁠⁠⁠@habitnerd⁠⁠⁠

Newsletter: ⁠⁠⁠https://www.knowyourwhylearning.com.au/signup