Most Aussie blokes are running on mental overload — work stress, money pressure, kids, guilt, phones, and that 2 a.m. loop where your brain argues with itself. In this episode, Josh and Kieran break down why men struggle to switch off, and how to reset the mind with simple tools you can use every day.

We talk through the science of stress, why men get stuck in negative thought spirals, and what constant noise is doing to our mood, sleep, and decision-making. You’ll hear real stories, honest self-reflection, and plenty of laughs (including a “gay poodle,” home invasion chat, and why no man has ever had two wines and ordered a salad).

We cover practical resets — breathing tricks from the Navy SEALs, short walks that drop cortisol, how to protect your attention from phone overload, and why silence feels awkward but heals your brain. We also explore minimalism, compartmentalising stress, gratitude, better sleep cues, and how an abundance mindset changes your whole outlook.

If you want more patience with your kids, clearer thinking at work, fewer late-night spirals, and a calmer everyday rhythm, this episode is your circuit-breaker.

• Why men have 6,000+ thoughts a day (80% negative or repetitive)

• How stress shows up in the body, your temper, and your decision-making

• How phones and constant noise drive anxiety up by 40%

• The Navy SEAL breathing reset you can do anywhere

• The “go slow hour” that rewires your nervous system

• How calm improves parenting, leadership, recovery, conflict and gym performance

• Why gratitude, decluttering, and boundaries lower stress fast

• How belief, mindset and internal narrative shape your whole day

5-minute resets:
• 90-second breathing
• Walks to drop cortisol
• Declutter one small space
• Silent commute
• Cold water on the face
• Done-list before bed
• One habit you break this week (e.g. phone on charger after work)

1. One five-minute reset each day

2. Cut one noise habit

3. Sleep 7 hours with phone outside the bedroom

4. Tell a mate what worked

• Queen’s University (thought patterns, 2020)

• National Science Foundation (negative thought ratio, 2005)

• Harvard University (mind-wandering study, 2010)

• Yale Medicine (cortisol and brain structure, 2023)

• Heart Foundation (stress and heart disease risk, 2024)

• Deloitte Mobile Consumer Survey (phone checks, 2024)

• University of Melbourne (digital overload + anxiety, 2023)

• Sleep Foundation (sleep + cortisol, 2024)

• ABS (men’s stress behaviours, 2024)

• UC Davis (gratitude effects, 2019)

• Princeton Neuroscience Institute (clutter and focus, 2011)

⏱️ What You’ll Learn🔧 The Toolkit🎯 7-Day Challenge📚 Sources Mentioned

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