In this episode, Kat sits down with productivity expert, keynote speaker and community-builder Stoyan Yankov to unpack a surprisingly powerful truth: productivity isn’t about doing more - it’s about living intentionally.

They explore the “giver vs taker” dynamic in business and life, why scarcity thinking blocks opportunities, and how to protect your time without becoming transactional. Plus, Stoyan shares practical tools you can use immediately: the “MVP hat” for networking, building boundaries around advice requests, and his “Daily Menu” method for planning your time with outcomes (not vague to-do lists).

What you’ll learn

• Why productivity = intention, not efficiency
• The “givers / takers / matchers” idea and how to be a mindful giver (with boundaries)
• How generosity and connection create long-term opportunities (without being “salesy”)
• What’s really killing productivity right now: distraction, lack of discipline, and reactive days
• Stoyan’s Daily Menu approach: goals → priorities → time blocks (and why elimination beats addition)
• A simple boundary system for “Can I pick your brain?” requests (without guilt)
• Why scrolling feels like rest… but often fuels anxiety and what to do instead
• The power of identity-based habits (“I don’t do X” vs “I’m trying to do less X”)
• The most underrated truth: the basics (sleep, movement, breathing) still run the show
• Why 10 minutes is enough to create real momentum
• “Be the Most Valuable Person in the room”

ABOUT THE GUEST

Stoyan Yankov is a former movie producer who turned into a productivity & performance consultant, professional speaker, and bestselling author of two business books: PERFORM and PERFORM in Times of Crisis.

Stoyan spent a decade in Denmark, where he earned his MSc in Finance from Aarhus School of Business. After graduating, he began his journey as an entrepreneur, founding a high-end video production agency and working as a movie producer and director. Driven by his mission “to bring people together”, he engaged in organizing numerous premium events, private retreats, and business networking experiences.

As a consultant and coach, Stoyan has worked with over 570 companies worldwide, ranging from large international corporations to high-growth scale-ups, helping them build high-performance cultures, enhance productivity, and strengthen team cohesion.

Stoyan is an experienced speaker, having presented at hundreds of major conferences and events in over 35 countries, including Web Summit, The Next Web, Management Events - Executive Day, and InMerge.

Stoyan has personally interviewed 300+ of the most successful business leaders on the planet. As a founder & host of the Productivity Mastery podcast, he routinely learns from industry giants like Guy Kawasaki, the founder of Reebok, the president of Starbucks, bestselling authors, and top-tier executives.

In this episode, Kat sits down with Emily Gill (founder at Levra and recognised as one of the Top 50 Women in Tech) for a real conversation about modern busyness, perfectionism, and the habits that protect human performance.

They unpack why we’ve become human doings, how tiny “basic” habits (sleep, breathing, movement) create outsized impact, and why human skills like empathy, connection and communication are becoming even more valuable in the age of AI.

What you’ll hear in this episode

• Why life feels like we’re being pulled in “50,000 directions” - and how to decide what deserves your energy today
• The perfectionism trap: “Sometimes good enough is enough”
• Kat’s take: we’ve shifted from human beings → human doings (and what constant consumption is doing to our brains)
• The habit most people ignore: the wind-down routine (and why we treat kids better than ourselves at bedtime!)
• Why we don’t do the basics… even when we know they work
• How Kat creates change in teams: pattern disruption + questions that help people see it for themselves
• The power of shared experience: real behaviour change happens when people realise they’re not alone
• Emily’s insight: human connection is what “fills up our soul” — and why loneliness is a real performance problem
• Why discomfort is part of growth (and why in-person connection is coming back)
• Phones, attention, and the impact on family connection (the restaurant moment that hit hard)
• Emily on AI: automation will rise - so human skills (empathy, conflict management, reading the room, asking better questions) become the differentiator
• A brilliant reframe: kids wear an Elsa outfit with full confidence… what would change if adults did life with that energy?

ABOUT THE GUEST

Emily Gill is the Co-Founder of LEVRA, an award-winning EdTech company solving Human Skills gaps for businesses by using psychometrics, and AI to measure and develop Human Skills, such as communication, teamwork and EQ. A former Finance Lawyer at Clifford Chance, she completed her MBA at the University of Oxford and has been recognised as one of the Top 50 UK Women in Tech. Emily is a Certified Coach (CPCC) and serves as Chair of School Governors at Harris Clapham.

LinkedIn Profile: https://www.linkedin.com/in/emilygilllevra/

ABOUT HOST KAT

Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career.

She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.

https://www.linkedin.com/in/katthorne

https://www.instagram.com/the_morning_gamechanger

In this episode, Kat is joined by Bella - a rising talent whose energy “jumps off the page” on LinkedIn and into real life.

Together, they unpack the small habits that quietly build confidence, protect mental health, and shift your day from autopilot to intentional.

Bella shares how Atomic Habits introduced her to habit stacking, why music became her mood-reset tool during high-rejection cold-calling days, and how her current “kitchen disco party” habit (3–5 minutes while the kettle boils) sets her up for better focus and energy.

They also explore boundaries with social media (and why scrolling can feel like a trance), how to change your mindset by changing what you consume, and the powerful ripple effect of small daily choices - at home, at work, and inside teams.

Bella opens up about her work at Purple Story - a people-first business that improves performance by developing leaders and culture and the team habits and values that shape confidence and growth.

ABOUT THE GUEST

Bella Hacking is a Business Development Executive at Purple Story. She works in leadership and culture development at Purple Story, helping people and organisations grow through better communication and self-awareness. Coming from a hospitality background, she’s deeply interested in the habits, mindsets, and small daily choices that shape how we show up at work and in life.

Link to linkedin: linkedin.com/in/bella-hacking-281874107 Link to website: purplestory.co.uk

Link to youtube: https://www.youtube.com/@PurpleStory-DigitalLearning

ABOUT HOST KAT

Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.

https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat speaks with Ian Burrell, the Global Ambassador for Rum, about carving your own path, building confidence, and developing the mindset needed to succeed.

Ian shares how his journey began behind the bar, eventually leading him to become the only global ambassador for an entire drinks category - a role he created through passion, persistence, and belief in himself.

The conversation explores the importance of mentorship, communication, positive habits, and overcoming limiting beliefs, as well as the challenges young people face today when building confidence and finding direction.

Ian’s story is a powerful reminder that opportunities don’t always appear - sometimes you have to build your own table.

This episode is about mindset, resilience, and taking ownership of your future - one positive habit at a time.

• Ian Burrell became the only Global Ambassador for Rum through dedication and initiative
• Opportunities often come from creating your own path
• Mentorship can transform confidence and direction
• Positive habits play a key role in long-term success
• Focusing on the best possible outcome builds resilience

ABOUT THE GUEST

Ian Burrell – also known as the Global Rum Ambassador – was voted the tenth most influential person in the World Drinks industry by Drinks International in 2020. He shares his infectious passion for rum and cocktails with the public the world over through masterclasses, seminars, speeches, and festivals.

https://www.instagram.com/therumambassador/?hl=en

ABOUT KAT

Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.

https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of the Positive Habits Podcast, Kat Thorne is joined by Ashley Hadley, founder of the Portsmouth Magazine, for a powerful conversation about community, purpose, and what it really takes to build something meaningful from the ground up.

Ashley shares his journey from the construction industry into publishing, and why he felt compelled to create a physical magazine in an increasingly digital world. Together, they explore the importance of local stories, the role of print media in fostering real human connection, and the often-unseen challenges of entrepreneurship.

The conversation also dives into balancing family life with ambition, overcoming self-doubt, the value of mentorship, and how strong support networks and positive habits can make all the difference - not just in business, but in life.

At its heart, this episode is a reminder that community isn’t a nice-to-have - it’s essential.

ABOUT THE GUEST

Ashley Hadley is the founder of The Portsmouth Magazine, leading its vision and growth across the region. He runs the publication alongside his wife and co‑director, Victoria, forming a strong leadership partnership. Together, they continue to champion local stories, creativity, and community engagement throughout Portsmouth.

Find out more https://www.theportsmouthmagazine.co.uk/

ABOUT KAT

Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.

https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of the Positive Habits Podcast, Kat is joined by Daniele for an honest conversation about the habits that shape our mental health, relationships, and performance - at work and at home.

Together, they explore how the pandemic disrupted our routines, blurred boundaries between work and life, and quietly changed our relationship with technology. Daniela shares the powerful story of starting a movie club during lockdown, which became a lifeline for connection, empathy, and mental wellbeing.

The conversation dives into digital detoxes, mindful phone use, the impact of social media on mental health, and why creating safe, vulnerable spaces - particularly for men, is more important than ever. At its heart, this episode is about community, boundaries, and the small habits that protect us in a constantly “on” world.

ABOUT THE GUEST

Daniele Fiandaca is a speaker, consultant, coach and author specialising in engaging senior leaders and men with inclusion and diversity.

Find our more www.tokenman.org

ABOUT KAT

Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.

https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat Thorne is joined by Polly and Jorge, founders of Moovafy, to explore a powerful question:

What if buying and selling a home was more human?

Polly and Jorge share their personal story of struggling to sell their London home despite it being “a beautiful house” and how that emotionally draining experience led them to uncover what’s missing in today’s property market: human connection.

What ultimately sold their home wasn’t a listing or a perfect set of photos - it was a neighbour who felt the energy of their family home.

That insight sparked the idea for Moovafy: a platform designed to sit alongside estate agents, not replace them, giving buyers and sellers a space to share their stories, experiences, fears, and hopes - and feel less alone in one of life’s biggest decisions.

• Why the property process feels so emotionally heavy for buyers and sellers
• How disconnection and digital overload are impacting major life decisions
• Why many sellers want their home to go to the right person - not just the highest bidder
• The mental health impact of buying and selling property
• Why estate agents still matter and how the process can evolve
• The startup rollercoaster and the small grounding habits Polly and Jorge rely on

This conversation is about more than property - it’s about belonging, identity, and the places we call home.

🎧 If you are in the property market and/or struggling to buy or sell, this episode could really help.

ABOUT THE GUEST

Polly and Jorge are Co-founders @ Moovafy. They're a small husband and wife team looking to bring storytelling into the property market.

Moovafy - https://moovafy.co.uk/

https://www.linkedin.com/in/polly-lopez-clarkson-4145a329/

https://www.linkedin.com/in/jorge-lopez-3278b452/

ABOUT KAT

Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.

https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat is joined by Imogen, co-founder of The Northern Pasta Company, for an honest conversation about food, mental wellbeing, and performance.

Imogen shares how living on a small Croatian island during the pandemic transformed her relationship with food and inspired her to create a pasta company rooted in quality, joy, and connection.

Together, Kat and Imogen explore how modern food culture, ultra-processed foods, and diet myths impact our energy, mood, and ability to perform at work.

They discuss why food shouldn’t be rushed, feared, or guilt-filled and how small, positive habits around eating and cooking can lead to better focus, resilience, and wellbeing.

In this episode, we cover:

• Food, mental health, and performance
• Breaking free from diet culture and food shame
• Why pasta (yes, pasta!) can be good for you
• The power of simple food rituals and shared meals
• Small habits that help you feel better every day

🎧 Tune in for a refreshing reminder that how we eat shapes how we live.

ABOUT THE GUEST

Imogen Royall is the co-founder of Northern Pasta Co. and the creative force behind its mission to reimagine pasta as something nourishing, joyful and deeply connected to land and people. Inspired by time spent living in Croatia and a growing fascination with British-grown heritage grains, Imogen set out to create pasta rooted in flavour, sustainability and care. Imogen’s relationship with food was shaped early on by complexity. She dropped out of university and spent much of her youth navigating complex PTSD and a difficult relationship with eating, where food became a source of fear and control rather than pleasure. Over time, that fear transformed into

fascination and then grew into love. From this experience came a belief that still underpins everything

she does today: if food can hold that much fear, it can also hold that much joy.

Instagram

Northern Pasta Co

ABOUT KAT

Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.

https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger