Merijn van de Laar had insomnia for years but is now an expert in getting a good night’s rest. He has a brilliant book out about conquering sleep struggles called How to Sleep Like a Caveman: Ancient Wisdom for a Better Night’s Rest. I used to have insomnia myself – and what I love about this book is that for problem sleepers it is a relaxing and reassuring read which is not the case for some of the biggest books in the sleep genre over recent years. So in this episode expect to learn:

Book Release

I’m excited to announce the paperback edition of my book, Champion Thinking: Get Out of Your Own Way, Find Your Peak Performance, is now available. Published by Bloomsbury, the link is here: https://www.simonmundie.com/book

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

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In this bitesized episode, elite sports sleep coach Nick Littlehales reveals his groundbreaking approach to sleep and recovery. Nick has worked with a number of the biggest football clubs on the planet including Manchester united, Manchester City, Liverpool, Team Sky and medal winning Olympic and Paralympic athletes. Learn how to structure your day using 90-minute cycles and controlled recovery periods to optimise your performance, just like top athletes do. Featuring:

Book Release

I’m excited to announce the paperback edition of my book, Champion Thinking: Get Out of Your Own Way, Find Your Peak Performance, is now available. Published by Bloomsbury, the link is here: https://www.simonmundie.com/book

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

Learn more about your ad choices. Visit megaphone.fm/adchoices

I've got a cracking guest joining me today - Andrew Tracey, the fitness director at Men's Health magazine. But Andrew is no ordinary fitness expert. He's someone who has seamlessly integrated the physical and the spiritual, straddling the worlds of hardcore strength training and deep contemplative practice.

In this conversation, we explore Andrew's unique journey to developing a lifelong, functional approach to fitness, and how he discovered the transformative power of meditation and self-inquiry. Andrew shares insights on cultivating motivation and discipline by aligning with your deepest values, rather than through suffering. He also reveals how his meditation practice has given him critical distance from the mind's stories, allowing compassion to effortlessly bubble up.

Key topics covered:

Simon's book and Banishing Burnout - Finding Flow FREE online course

I’m excited to announce the paperback edition of my book, Champion Thinking: Get Out of Your Own Way, Find Your Peak Performance, is now available. Published by Bloomsbury, the link is here: https://www.simonmundie.com/book

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s a new year – and there’s no better time to start a habit that could transform your mind and body. Most of us walk – but almost none of us walk enough. We’re a sedentary species, and it’s only gotten worse in recent years. But here’s the truth: our bodies weren’t built for all this sitting.

Walking isn’t just movement – it’s a powerhouse for health. It supports our organs, aids digestion, slows brain aging, and sharpens creativity. Neuroscientist and bestselling author Shane O’Mara is here to explain why getting more steps in each day can transform your mind, mood, and body.

From lowering stress to sparking fresh ideas, Shane’s message is simple: walking works. So if you’re looking for one small but powerful change to kick off the year, this episode will remind you why it’s time to step up – literally.

Book Release and Banishing Burnout - Finding Flow FREE online course

I’m excited to announce the paperback edition of my book, Champion Thinking: Get Out of Your Own Way, Find Your Peak Performance, is now available. Published by Bloomsbury, the link is here: https://www.simonmundie.com/book

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

Learn more about your ad choices. Visit megaphone.fm/adchoices

Beating yourself up because you scroll more than you want to? Stop it. Just understand that our willpower is not strong enough to continually resist the lure of the hyper addictive smartphone. So what to do? Embrace your design power. Make it harder to use your phone. Get a lock case. Consider buying a backup 'dumb phone'. I did this and turn my smartphone off in the evenings and weekends, and the people who need me can still get in touch. It has been SO liberating!

This principle of understanding the limitations of our willpower and embracing our design power can be used to improve your life across the board - from what you eat to how you focus.

Book publication and Banishing Burnout - Finding Flow FREE online course

I’m excited to announce the paperback edition of my book, Champion Thinking: Get Out of Your Own Way, Find Your Peak Performance, is now available. Published by Bloomsbury, the link is here: https://www.simonmundie.com/book

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Reconnect with Your Inner Wisdom and Find True Wellbeing.

At this time of New Year resolutions, it’s easy to fall into the trap of pushing harder and faster. But in a world already moving at breakneck speed, chronic stress, overwhelm, and burnout have become alarmingly common.

This episode offers a vital alternative: the power of rest. My guest, Fiona Agombar, is a yoga therapist, rest activist, and author of Breathe, Rest, Recover. Having experienced severe burnout herself as a high-flying business owner, Fiona knows firsthand the life-changing impact of embracing rest without shame or guilt. She shares how rest not only helps us recover but also reconnects us with our inner wisdom and reveals what we truly want from life.

We discuss the profound benefits of slowing down, tuning into the body, and practising self-compassion. Fiona also highlights practical ways to integrate rest into daily life, from conscious breathing and micro-breaks to managing "tech apnea"—the impact of constant screen use on breathing and stress levels. This conversation is a must-listen for anyone seeking to break free from the relentless pace of modern life.

Topics covered:

Simon's book and Banishing Burnout - Finding Flow FREE online course

I’m excited to announce the paperback edition of my book, Champion Thinking: Get Out of Your Own Way, Find Your Peak Performance, is now available. Published by Bloomsbury, the link is here: https://www.simonmundie.com/book

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

Learn more about your ad choices. Visit megaphone.fm/adchoices

Smartphones and social media are making us more anxious, distracted, and disconnected. In this episode, I revisit my conversation with Cal Newport, author of Deep Work and Digital Minimalism. Cal explores how our increasing reliance on smartphones and social media is eroding our ability to focus, perform deep work, and even be alone with our thoughts.

He explains how the iGen generation (born 1995–2012) has been particularly affected, with alarming rates of mental health issues linked to the constant presence of digital distractions. For the first time in human history, we can avoid solitude entirely—yet this avoidance comes at a huge cost.

As I reflect on these themes, I also want to share my FREE online course on beating burnout and finding flow. The tools and strategies I teach have transformed my life and are designed to help you reduce overwhelm, improve focus, and find flow, peace and creativity:

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

📖 Featured guest: Cal Newport, author of Deep Work and Digital Minimalism.

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After watching the Channel 4 documentary Swiped: The School That Banned Smartphones and noticing the profound impact of using a dumbphone, I’m revisiting one of my most powerful conversations—my interview with Johann Hari, author of Stolen Focus: Why You Can’t Pay Attention.

Johann reveals the deeper reasons so many of us struggle with focus and attention, explaining why this isn’t a personal failing but the result of broader societal forces. From our relationship with digital devices to surveillance capitalism and the loss of childhood freedom, Johann’s insights are eye-opening and essential for anyone seeking to reclaim their focus.

I’ve also created a FREE online course to help you beat burnout and find flow, drawing on research and techniques that have profoundly impacted my own life. Available for a limited time - link below.

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

📖 Featured guest: Johann Hari, author of Stolen Focus.

⚠️ This episode contains swearing and adult themes.

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The cost of constant distractions and how to get your focus back. In this episode, we explore the huge cognitive cost of constantly checking your phone and how it impacts your ability to focus and perform at your best. My guest is Johann Hari, author of Stolen Focus, who sheds light on the “switch cost effect” – the mental toll of constantly switching between tasks. Johann explains how multitasking lowers your IQ in the short term, even more so than smoking weed, and offers simple steps to rediscover the joy of focus.

One of these steps is pre-commitment, a strategy that involves binding your future self to stay on task. We also discuss how focus is the gateway to achieving flow, the state in which we feel and perform at our peak. In a world that’s increasingly demanding our attention, it’s more important than ever to find ways to reset, refocus, and get back into flow.

To help with this, I’ve created a free mini-course to help you beat burnout and improve your focus. In just a few minutes a day, I share proven techniques to help you reset and find that much-needed flow. This course is available for a limited time, and I would love for you to join me and let me know what you think.

JOIN HERE: https://www.simonmundie.com/free-burnout-mini-course

My book: https://www.simonmundie.com/book

Website: simonmundie.com

YouTube: https://tinyurl.com/YouTubeSimonMundie

Substack: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, we explore a thought-provoking question: Is self-improvement really the path to happiness, or is it a trap that keeps us chasing something we already have?

My guest is Joan Tollifson, an author, teacher, and lifelong explorer of the nature of being. Together, we discuss why the idea of “improving yourself” is inherently flawed, how meditation helps us access peace and creativity, and the value of simply taking some moment to 'be' in our lives.

We also touch on:

My free mini-course on Beating Burnout and Finding Flow: https://www.simonmundie.com/beat-burnout-mini-course

Joan's website: https://www.joantollifson.com/

Joan's Substack: https://joantollifson.substack.com/

My book: https://www.simonmundie.com/book

Website: simonmundie.com

YouTube: https://tinyurl.com/YouTubeSimonMundie

Substack: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

Joan's books include Bare-Bones Meditation: Waking Up from the Story of My Life (1996); Awake in the Heartland: The Ecstasy of What Is (2003); Painting the Sidewalk with Water: Talks and Dialogs about Nonduality (2010); Nothing to Grasp (2012); and Death: The End of Self-Improvement (2019).

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