Habit Nerd

Ever feel like your brain is constantly jumping from one thing to the next—and you’re barely making progress on what actually matters? Same. That’s exactly why I recorded this episode.

This week, we're getting real about focus. Why it's so hard to find it, how to protect it, and what to do when everything (including your own brain) feels like a distraction.

We’ll talk about the small habits that help you get into a focused state, how to figure out your personal peak productivity hours, and why multitasking is quietly draining your energy.

If you’ve been feeling scattered or stuck, this one’s for you. Let’s cut the noise and get clear on what really moves the needle in your work and life.

🎧 Loved this episode? Stay connected with us!

👉 Follow Habit Nerd Podcast and Dr. Bree Hurn on Instagram: @habitnerd👉 Join our community for exclusive insights & productivity hacks

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Book Your FREE 30-Minute Clarity Call

This call is designed to help you get clear on what’s draining your energy and where to start.

Connect with me here: https://calendly.com/drbreehurn/30min

Sign-up to my newsletter here: https://www.knowyourwhylearning.com.au/signup

Ready to build powerful habits? Grab our free Productivity Audit to start optimizing your work and life today!

Download here: ⁠⁠https://www.knowyourwhylearning.com.au/get-your-free-guide-1⁠

If you’re looking for real, science-based ways to improve your efficiency and impact, Inventium is the game-changer you need.

*Get 10% OFF with my exclusive code! BREE10

Learn more here: ⁠https://inventium.com.au/genai?ref=60aa8d

This week, I’m so excited to share a very special episode of Habit Nerd, one that originally aired on Ed Stott’s brilliant podcast, That’s Helpful with Ed Stott.

Ed and I dive deep into the real science behind habits that actually last. I talk about the 4-part framework I use with my clients, how identity and small wins play a powerful role in habit formation, and why self-kindness—not shame—is essential in the pursuit of change. We also chat about what it really means to “invest” your time instead of just managing it.

If you’ve ever felt frustrated about starting habits that don’t stick, this conversation is for you.

Make sure you follow That’s Helpful with Ed Stott—she’s doing incredible work!

IG: @thatshelpfulpod @edwinastott

👉 Follow Habit Nerd Podcast and Dr. Bree Hurn on Instagram: @habitnerd

👉 Join our community for exclusive insights & productivity hacks

Sign-up to my newsletter here: https://www.knowyourwhylearning.com.au/signup

Don't miss an episode—subscribe on Spotify, Apple Podcasts, & YouTube!

Ready to build powerful habits? Grab our free Productivity Audit to start optimizing your work and life today!

Download here: ⁠⁠https://www.knowyourwhylearning.com.au/get-your-free-guide-1⁠

If you’re looking for real, science-based ways to improve your efficiency and impact, Inventium is the game-changer you need.

*Get 10% OFF with my exclusive code! BREE10

Learn more here: ⁠https://inventium.com.au/genai?ref=60aa8d

In this episode of Habit Nerd, Dr. Bree Hurn delves into the pervasive issue of procrastination, exploring its psychological roots and offering actionable strategies to overcome it. The conversation emphasizes the importance of understanding the emotional triggers behind procrastination and provides practical tips such as breaking tasks into smaller steps, prioritizing effectively, and creating a conducive work environment. Dr. Hurn also highlights the significance of maintaining energy levels and the benefits of rewarding oneself to foster motivation. The episode concludes with a reminder to take action and implement these strategies for a more productive life.

🎧 Loved this episode? Stay connected with us!

👉 Follow Habit Nerd Podcast and Dr. Bree Hurn on Instagram: @habitnerd👉 Join our community for exclusive insights & productivity hacks

Sign-up to my newsletter here: https://www.knowyourwhylearning.com.au/signup

Don't miss an episode—subscribe on Spotify, Apple Podcasts, & YouTube!

Ready to build powerful habits? Grab our free Productivity Audit to start optimizing your work and life today!

Download here: ⁠⁠https://www.knowyourwhylearning.com.au/get-your-free-guide-1⁠

If you’re looking for real, science-based ways to improve your efficiency and impact, Inventium is the game-changer you need.

*Get 10% OFF with my exclusive code! BREE10

Learn more here: https://inventium.com.au/genai?ref=60aa8d

Chapters

00:00 Understanding Procrastination

04:40 Identifying the Causes of Procrastination

09:36 Strategies to Overcome Procrastination

15:08 Creating a Productive Environment

18:50 Maintaining Motivation and Energy

20:56 Introduction to The Habit Nerd

20:57 Strategies for Building Effective Habits

Keywords

procrastination, productivity, habits, mindset, behavioral science, overcoming procrastination, time management, personal development, motivation, efficiency

In this episode of Habit Nerd, I sit down with Nadine Muller, life and business mentor, to explore the deeper layers of habit transformation. We talk about the power of solitude and intuition, and how real change starts with understanding the why behind our habits. Nadine shares her take on redefining hustle as purposeful, passionate work, and how creating space, mentally and emotionally, opens the door to new ideas. We also dive into the role of evidence in personal growth and how fear, when acknowledged (not silenced), can actually fuel transformation. This one’s a grounding and empowering listen.

Connect with Nadine and dive deeper into her work!

Follow her on Instagram: @nadinemuller

Website: www.nadinemuller.com.au

Buy her book HERE! 👇

"A REASON TO RISE"

More Resources here:

https://msha.ke/nadinemuller

Chapters

00:00 Introduction to Nadine Muller

03:29 The Importance of Solitude and Stillness

08:23 Healing and Growth in Business

13:00 Intuition vs. Mindset in Decision Making

18:09 The Power of Trusting Your Inner Voice

22:43 Creating Space for Fulfillment

27:33 The Shift from Busy to Living

32:08 Bravery in Embracing Change

36:40 Redefining Hustle: Passion vs. Pressure

42:28 The Dichotomy of Hard and Easy

48:47 The Power of Evidence and Trust

54:42 Mastering Habits: The Inner Work

01:02:14 Embracing Fear: The Path to Growth

01:09:56 Strategies for Building Effective Habits

Keywords

habits, productivity, personal growth, intuition, solitude, business mentoring, self-development, Nadine Muller, Habit Nerd

In this episode of the Habit Nerd podcast, Dr Bree Hurn explores the Pareto Principle, also known as the 80-20 rule, which states that 20% of actions lead to 80% of results. Bree discusses the origins of this principle, its applications in various aspects of life, and how it can be utilized for effective time management and productivity. She emphasizes the importance of identifying key tasks that yield the most significant outcomes and offers practical strategies for implementing this principle in both personal and professional contexts.

🎧 Loved this episode? Stay connected with us!

👉 Follow Habit Nerd Podcast and Dr. Bree Hurn on Instagram: @habitnerd👉 Join our community for exclusive insights & productivity hacks

Sign-up to my newsletter here: https://www.knowyourwhylearning.com.au/signup

Don't miss an episode—subscribe on Spotify, Apple Podcasts, & YouTube!

Ready to build powerful habits? Grab our free Productivity Audit to start optimizing your work and life today!

Download here: ⁠⁠https://www.knowyourwhylearning.com.au/get-your-free-guide-1⁠

Chapters

00:00 Introduction to the Pareto Principle

08:39 Applying the Pareto Principle to Time Management

Keywords

Pareto Principle, 80-20 rule, productivity, time management, habits, behavioral science, organizational psychology, task prioritization, efficiency, high achievers

In this episode of Habit Nerd, Dr. Bree Hurn speaks with author Kasey Edwards about the impact of criticism on personal growth and self-worth. Kasey shares her journey of overcoming societal expectations and the importance of teaching children to handle criticism. They discuss the toxic nature of female competition and the need for supportive relationships. Kasey emphasizes the power of choosing how to respond to criticism and the significance of creating new beliefs to foster self-acceptance. In this conversation, Dr Bree Hurn and Kasey Edwards explore the importance of authenticity, emotional bravery, and the impact of gender norms on mental health. They discuss how competition can be toxic, the significance of fostering a growth mindset in children, and the value of female friendships. Kasey emphasizes the need for boys to express their emotions and the importance of supporting them in naming their feelings. The discussion culminates in a powerful message about self-worth and the necessity of prioritizing friendships and personal well-being.

References discussed in this episodeCriticism card and instructions for adults Emotion WheelCriticism mini-course for kids

Connect with Kasey Edwards and dive deeper into her work!

Follow her on Instagram @kaseyedwardswriter

Website: www.kaseyedwards.com

Books (paperback) Goodbye Good Girl, Hello MeRaising Girls Who Like Themselves Bringing Up Boys Who Like Themselves

AudiobooksGoodbye Good Girl, Hello Me - Raising Girls Who Like Themselves - Bringing Up Boys Who Like Themselves -

Chapters

00:00 Introduction to Casey Edwards and Her Work

03:19 The Power of Choosing How to Respond to Criticism

09:39 Empowering Children to Handle Criticism

15:45 Cultural Influences on Female Competition

21:16 Identifying and Overcoming Toxic Beliefs

25:56 Empowering Self-Perception

26:53 The Fig Jam List: Celebrating Achievements

28:22 Building Evidence for New Beliefs

29:34 Navigating Feedback and Criticism

31:15 The Automatic Nature of Habits

36:39 The Power of Choice in Response

40:47 The Good Girl Conditioning

44:30 Emotional Bravery in Boys

48:54 Naming Emotions for Strength

52:32 Accepting and Understanding Emotions

53:46 Celebrating Others' Success

57:12 The Dangers of Toxic Competition

01:01:33 Redefining Success Beyond Grades

01:09:43 The Importance of Female Friendships

01:19:34 Introduction to The Habit Nerd

01:19:35 Strategies for Building Effective Habits

Keywords

habits, criticism, self-worth, generative AI, personal growth, women empowerment, parenting, Kasey Edwards, mental health, self-acceptance, authenticity, mental health, emotional bravery, gender norms, competition, friendships, self-worth, parenting, emotional intelligence, growth mindset

In this episode, Dr Bree Hurn shares five research-backed productivity tips that can help listeners optimize their workday. She emphasizes the importance of understanding personal energy levels, setting boundaries with cutoff times, and the power of small wins to create momentum. Additionally, she discusses the significance of reflection and planning for the next day, as well as minimizing distractions and staying hydrated to enhance overall productivity.

🎧 Loved this episode? Stay connected with us!

👉 Follow Habit Nerd Podcast and Dr. Bree Hurn on Instagram: @habitnerd👉 Join our community for exclusive insights & productivity hacks

Sign-up to my newsletter here: https://www.knowyourwhylearning.com.au/signup

Don't miss an episode—subscribe on Spotify, Apple Podcasts, & YouTube!

Ready to build powerful habits? Grab our free Productivity Audit to start optimizing your work and life today!

Download here: ⁠⁠https://www.knowyourwhylearning.com.au/get-your-free-guide-1⁠

Chapters

00:00 Introduction to Productivity Tips

02:08 The Power of Small Wins

02:59 Building Momentum for Success

03:54 Understanding Energy Management for Productivity

06:50 Establishing Boundaries with Cutoff Times

08:23 Setting Up for Success: The Importance of Reflection

11:06 Digital Detox: Minimizing Distractions for Enhanced Focus

11:58 Hydration and Productivity: The Overlooked Connection

Keywords

productivity, energy management, small wins, cutoff time, reflection, distractions, hydration, work-life balance, time management, efficiency

In this episode of Habit Nerd, Dr. Bree Hurn engages with Chelsea Pottenger, a keynote speaker and founder of EQ Minds, discussing the transformative power of gratitude practices, the importance of rest and boundaries, and the need to redefine success in a world increasingly influenced by AI. They explore how to maintain genuine human connections, prioritize mental health through sleep hygiene, and the significance of aligning daily habits with personal values. Chelsea shares her journey of overcoming burnout and emphasizes the necessity of wellness for high-performing individuals.Connect with Chelsea and dive deeper into her work!Follow her on Instagram:📍 @chelseapottengerofficial for personal insights and motivation📍 @eqminds for expert-backed mindset and wellness strategies🌐 Visit eqminds.com to explore her programs, corporate wellness solutions, and free resources.Chapters00:00 Introduction to Mindfulness and Gratitude Practices03:57 The Power of Gratitude: Morning and Evening Rituals06:57 Deepening Gratitude: Specificity and Nuance09:43 Identifying Misaligned Habits: The Struggle with Busyness12:53 Finding Balance: Prioritizing Rest and Recovery15:55 Setting Boundaries: A New Approach to Opportunities18:04 The Journey of Authenticity and Vulnerability20:56 The Power of Saying No22:17 Reconceptualizing Wealth and Success24:24 Redefining Success and Values27:39 Prioritizing Sleep for Mental Health31:36 Navigating AI and Human Connection37:33 The Importance of Daily Wellness41:31 Introduction to The Habit Nerd41:32 Strategies for Building Effective HabitsKeywordshabits, gratitude, mindfulness, mental health, productivity, boundaries, AI, wellness, self-care, personal development

In this episode of the Habit Nerd Podcast, Dr. Bree Hurn explores the foundational principles of habit formation, emphasizing the importance of understanding the habit loop consisting of cue, craving, response, and reward. She discusses how our daily habits shape our lives and offers insights into breaking undesirable habits by identifying personal motivations and employing strategic changes to the habit loop. The episode concludes with practical strategies for making bad habits less appealing and reinforcing positive behaviors.🎧 Loved this episode? Stay connected with us!👉 Follow Habit Nerd Podcast and Dr. Bree Hurn on Instagram: @habitnerd👉 Join our community for exclusive insights & productivity hacksSign-up to my newsletter here: https://www.knowyourwhylearning.com.au/signupDon't miss an episode—subscribe on Spotify, Apple Podcasts, & YouTube!

Ready to build powerful habits? Grab our free Productivity Audit to start optimizing your work and life today! Download here: ⁠⁠https://www.knowyourwhylearning.com.au/get-your-free-guide-1⁠Chapters00:00 Introduction to Habits09:00 Breaking Bad Habits15:06 Strategies for Habit Change15:58 Introduction to The Habit Nerd16:00 Strategies for Building Effective HabitsKeywordshabits, habit formation, habit loop, breaking bad habits, productivity, mindset, daily systems, personal development

In this episode of the Habit Nerd podcast, host Bree Hurn engages in a deep conversation with nutritionist and educator Kelly Fullerton. They explore the importance of self-reflection, the impact of language on food relationships, and the need for curiosity in both personal and educational contexts. Kelly shares her insights on creating supportive food environments for children, addressing food insecurity, and the long-term approach to healthy eating. The discussion emphasizes the significance of understanding individual needs and fostering a positive relationship with food, while also highlighting the role of educators in shaping these experiences.

Explore Kelly’s incredible work on food education! Follow her on Instagram @thecuriousnutritionist and visit her website at thecuriousnutritionist.com.au for more resources.

Chapters

00:00 The Journey of Self-Reflection

09:08 Linking Inner World with Outer Health

16:29 Nurturing Healthy Relationships with Food

24:13 Understanding Nutritional Needs in Children

25:42 Navigating Nutritional Challenges in Education

29:59 Creating Supportive Food Environments

33:20 Reflexivity and Bias in Food Education

35:44 Building a Toolkit for Healthy Habits

39:46 The Power of Curiosity in Food Choices

42:19 Embracing Self-Reflection and Change

52:33 Introduction to The Habit Nerd

52:34 Strategies for Building Effective Habits

Keywords

nutrition, self-reflection, habits, food education, healthy eating, curiosity, language, food relationships, mindfulness, education