As Atomic Habits author James Clear reminds us, the person you become is shaped not by one big decision, but by the small choices you make every single day.

In this episode, we revisit our insightful conversation with James as he explores how tiny, consistent actions compound into extraordinary results. He explains how every habit is a vote for the identity you want to build, and why aligning daily behaviours with your values is the surest route to lasting change.

Listen in as James unpacks the science of habit formation, the power of self-awareness, and the simple, repeatable steps that can transform both your performance and your life.

Listen to the full episode: https://pod.fo/e/16868c

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20

Some conversations change lives. Others change the way we think about how we have them.

In this episode, I share the lesson I took from Dr. Rahul Jandial, world-renowned brain surgeon, neuroscientist, and author, about the quiet power of the pause.

Rahul has delivered some of the hardest news anyone can hear. And what he’s learned is that it’s not just the words that matter, it’s what happens after them. In those seconds of silence, people begin to process, to find their footing, to summon the courage for what comes next.

It’s a habit we can all use. At work when we’re giving feedback. At home in tough conversations. In moments with friends when they trust us enough to share what’s really going on.

In this episode, we explore:

• How silence builds trust faster than reassurance
• The neuroscience behind giving people space to think
• Why the pause can change the way we lead, comfort, and connect
• How to practice it in your everyday life

If you’ve ever wanted to show up better in the conversations that matter most, this one’s for you.

Here is more information on the studies referenced:

1. Physician–Patient Communication: The Relationship With Malpractice Claims (Wendy Levinson et al., JAMA 1997)
2. How to Stop Saying “Um,” “Ah,” and “You Know” Harvard Business Review

Listen to the full episode with Dr. Rahul Jandial: https://pod.fo/e/251425

Steve Backshall is no stranger to the edge. As a BAFTA-winning naturalist, adventurer, and presenter of Deadly 60, he’s spent his life in some of the world’s most extreme environments, from dense jungles to deep caves. In this raw and gripping episode, Steve opens up about what really happens when you face death head-on.

He takes us through one of his most terrifying moments: being trapped underwater in Bhutan for over four minutes. Steve also dives deep into how the brain shifts gears in life-or-death moments, revealing the strange clarity and focus that can emerge at the edge.

Beyond survival, Steve reflects on why humans are wired to chase risk and adventure. He talks about fear, not just feeling it, but using it, and the powerful difference between facing hard-earned challenges versus easy wins.

This episode explores the razor-thin line between danger and discovery, and what it teaches us about our own minds.

Steve's new podcast That's Just Wild is out now. Amazing animal facts, fascinating science and stories of real-life, wildlife adventures, wherever you get your podcasts.

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

https://hppod.co/partners