The Tom’s Life Lab Podcast

Episode 11: Culture Cake: The recipe for great culture starts below the icing with Sarah Chadbourne

In this inspiring episode of Tom’s Life Lab, Tom sits down with Sarah Chadbourne, a seasoned HR leader and emerging author, to talk about her bold new project: writing a book called 'Culture Cake'. Drawing on nearly two decades in HR, much of it in the fast-paced world of tech, Sarah shares her unique take on what truly shapes workplace culture.
Using the metaphor of baking, she explains why organisations often get distracted by the “icing” (the shiny perks and branding) and miss what really matters: the ingredients of the cake itself. Things like leadership behaviour, trust, communication and inclusion. They dive into what makes a culture thrive, why employee experience is the output, not the input, and how Sarah’s combining practical stories, research, and reflection into a resource that’s as useful as it is relatable.
This conversation is full of energy, humour, and encouragement for anyone thinking of taking the leap into something new. Sarah’s mantra? “There’s no better place to start than to just start.”
Connect with Sarah on LinkedIn.

Episode 10: Acting, Auditions, and Art as a Way of Life – with Matt Drago

This week on Tom’s Life Lab, Tom is joined by actor, storyteller, and creative powerhouse Matt Drago, whose passion for performance, persistence, and purpose shines through in every word.
From humble beginnings in rural Virginia to New York stages and LA film sets, Matt shares his inspiring journey into the world of acting, including the hustle of auditions, the joy of performance, and the life-changing mentors who helped shape his path. We also hear about his latest film Somewhere in Montana, the power of collaboration, and why art—and human connection—matters now more than ever.
Listen now and get inspired!
You can find out more about Matt and connect with him here:
https://mattdrago.com/
https://www.instagram.com/mattdrago 
https://www.imdb.com/name/nm3196549/ 
https://www.facebook.com/mattdragofans 
 

Episode 9: The Authoritative Coach - with guest Chris Marr

Chris Marr is the Authoritative Coach and the author of Become an Authoritative Coach: Stop people pleasing, challenge your clients, and be indispensable.
In this candid interview, he shares with me how he was inspired to become a coach and what being the Authoritative Coach really means. We talk about challenging ourselves and those around us and how we can be truly effective in supporting others.
We also go into people-pleasing. What it is, how it shows up, and why it's so dangerous. And because the Life Lab is about exploring life's possibilities, Chris shares some great tips on how to fight against people pleasing tendencies and be more successful in life and work.
We're thrilled to have Chris on the Life Lab as our first guest. You can find out more about Chris on Instagram https://www.instagram.com/theauthoritativecoach/ or on his website https://theauthoritativecoach.com/. Buy his book here.

Episode 8 - letting go: stop wasting energy on the uncontrollable

Tom's Life Lab: Episode Show Notes
In this episode, Tom explores how to let go of things we can't control and embrace the discomfort of uncertainty. Life doesn’t always go as planned, but learning to focus on what you can control brings peace and clarity.
Why letting go isn’t about giving up
How to stop fighting against the uncontrollable
Real-life examples of letting go with emotions, relationships, and the future
Tom’s personal struggles with rumination and how he stays present
The "control audit" exercise to shift focus and reduce stress
If you enjoyed this episode, subscribe for more insights on living with clarity. Try the control audit and share your experience with Tom!
 

Episode 7: It's time to stop buying gym kit and just get to the gym

Ever found yourself stuck in endless preparation mode; buying all the right gear, researching every detail, and setting up the perfect plan only to never actually take action? In this episode of Tom’s Life Lab, we’re talking about the hidden danger of over-preparing and under-doing.
Whether it’s fitness, a creative project, or a big life goal, preparation can feel productive, but at some point, you have to stop planning and start doing. Plus, I’ll introduce you to the 48-Hour Rule, a simple technique to get you from thinking to doing—fast.
Enjoyed this episode?
If you found this helpful, please leave a review and share it with someone who needs a little push to take action! Don’t forget to subscribe for more practical insights on living your best life.
Until next time: less prepping, more doing!

Episode 6: Stop talking to yourself like you're nothing

In this episode of Tom’s Life Lab, we explore the powerful impact of self-talk on our emotions, behaviorus, and overall mindset. That little voice in your head? It’s shaping your world every day, whether you realise it or not. If you’ve ever struggled with self-doubt or found yourself stuck in negative thought cycles, this episode is for you.
We break down:✅ How negative self-talk strengthens limiting beliefs and impacts brain chemistry✅ The science behind rewiring your brain with positive self-talk✅ A simple yet effective technique to shift your inner dialogue and build confidence
Your words shape your reality. Choose self-talk that lifts you up rather than holds you back.
🔔 Don’t forget to subscribe to Tom’s Life Lab for more practical tips on creating a more fulfilling life!

Episode 5: Go on, try something new

In this episode, Tom explores the power of stepping outside your comfort zone. Trying new things can foster growth, build confidence, and open doors to unexpected opportunities. Tom shares his journey of writing a book, something that started as a challenge but became a rewarding experience.
If fear or self-doubt has held you back, this episode will inspire you to take the leap.
Key takeaways:
Growth happens when we challenge ourselves.
Fear of failure is normal—focus on learning, not perfection.
Small steps can lead to big changes.
Tom’s book-writing journey taught him resilience and joy.
Identify one new thing you’ve wanted to try and go for it!
Action step:Pick something new, take the first step, and reflect on what you learn.
Subscribe & stay connected:If you enjoyed this episode, subscribe for more insights on personal growth. Stay curious, stay bold, and keep experimenting with life!

Episode 4: the value of taking a chance

Have you ever hesitated to reach out to someone—whether it’s a mentor, a potential connection, or an old friend—because you were afraid of rejection or didn’t know what to say? You’re not alone. But what if that one message could change everything?
In this episode of Tom’s Life Lab, we’re exploring:
Why reaching out is a small action with big rewards
How to make it easier (without overthinking!)
Some of the best opportunities, friendships, and collaborations start with a simple message. Tune in to learn how you can get past the hesitation and start making meaningful connections.

Episode 3: How to ask for what you need - even when it feels uncomfortable

In this episode of Tom’s Life Lab, we dive into the OI-4C framework, a simple and structured way to communicate your needs with clarity and confidence—without unnecessary emotion or assumptions.
Key Takeaways:
✅ OI-4C Framework – A step-by-step approach to asking for what you need:
Observation – state the facts neutrally.
Impact – explain how the situation affects you.
Curious – open a dialogue instead of making demands. Change – suggest an action to improve things. Continue – reinforce what’s working well. Challenge – encourage the other person to step up.
✅ Real-Life Examples – learn how to:
Ask for help when you’re overwhelmed with work and set boundaries when someone interrupts you in meetings.
✅ Why This Works: removes emotion and assumption, making your request clearer. Encourages dialogue instead of just pointing out problems. Helps you feel more confident when speaking up.
Did you find it useful? Please leave a rating or comment.

Episode 2: The transformational impact of being intentional

Are you living on autopilot, simply reacting to life’s demands?
In this episode of Tom’s Life Lab, we explore how being intentional—about your time, energy, and decisions—can bring more clarity, purpose, and fulfillment. Learn how small, conscious choices can help you take back control and create a life that aligns with what truly matters.
Key Takeaways:
Being intentional means making conscious choices rather than letting life happen to you.
Focus your energy where it actually matters—your time, relationships, and mindset.
A simple Daily Check-In Exercise can help you set intentions each day.
Subscribe to Tom’s Life Lab for more practical insights on living a peaceful, fulfilling life.