The Tom’s Life Lab Podcast

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.
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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.

Episode 1: Learn to love anxiety

In this episode of Tom’s Life Lab, we dive into something we all experience: the anxiety of life. Whether it’s the weight of uncertainty, the pressure of the future, or emotions from personal and professional relationships, anxiety can feel overwhelming. But what if, instead of fighting it, we leaned into it? Join Tom as he explores how we can navigate anxiety in a healthier way.
Key Takeaways
Understanding anxiety
Anxiety is a natural human response to uncertainty.
It often sneaks up unexpectedly and can feel overwhelming.
The key is to recognise that anxiety itself isn’t the problem—it’s how we respond to it.
The “feel it, don’t fight it” technique
Acknowledge the feeling – instead of pushing it away, sit with it for a moment.
Question it – ask yourself, “What’s causing this feeling? What exactly am I afraid of?”
Feel it in your body – identify where the sensation is and lean into it.
Thank it, then let it go – Appreciate your body’s ability to protect you, but remind yourself the anxiety isn’t real or needed right now.
Trust that it will pass – Worrying won’t help, but allowing the feeling to pass naturally will.
Subscribe to Tom’s Life Lab for more practical insights on living a peaceful, fulfilling life.