These Are The Learnings

If you’ve ever been trapped in the doom spiral of knowing you need to go to bed but can’t resist the urge to do literally anything else except go to bed, this is the episode for you.

We’re learning all about bedtime procrastination, also known as revenge bedtime procrastination. Discover the origins of the term, the real science behind it and some of the potential solutions to help you break out of that spiral.

Follow the podcast on Spotify and subscribe on Apple Podcasts and YouTube, so that you never miss an episode.

Hosted by: Kat

🖇️ https://linktr.ee/thesearethelearnings

💌 [email protected]

📖 recommended/referenced

https://pmc.ncbi.nlm.nih.gov/articles/PMC4062817/

https://www.sciencedirect.com/science/article/abs/pii/S1087079222001101

It’s not often I come across a wellness or productivity trend that immediately grinds my gears - but here we are.

In short, ‘friction-maxxing’ refers to intentionally introducing inconveniences (aka, friction) into your daily life to counteract the supposed negative effects of modern ‘convenience culture’.

But is this a valid concern or the latest phenomenon for privileged people to panic over?

Find out in the latest episode of These Are The Learnings.

Follow the pod on Spotify and subscribe on Apple Podcasts, so that you never miss an episode.

Hosted by: Kat

🖇️ https://linktr.ee/thesearethelearnings

💌 [email protected]

📖 recommended/referenced

“In 2026, We Are Friction-Maxxing” - https://www.thecut.com/article/brooding-friction-maxxing-new-years-2026-resolution.html

“Why I won’t be “friction-maxxing” this year”* - https://substack.com/home/post/p-187214978

*The author’s account has since been set to private, so the linked article isn’t currently available to the public.

It seems no wellness routine is complete these days without taking the time to immerse oneself in a body of chilly water. Not just a feat of bravery, apparently, this method can optimise athletic recovery, boost your immunity and improve your mental health.

But how much of that is backed by science and how much is just good marketing?

In this episode, we dive into the murky depths of cold water immersion therapy and try to separate social media hype from scientific reality. Plus, I look specifically into the latest research on how cold water immersion specifically affects women’s physiology.

Follow the pod on Spotify and subscribe on Apple Podcasts, so that you never miss an episode.

Hosted by: Kat

🖇️ https://linktr.ee/thesearethelearnings

💌 [email protected]

📖 recommended/referenced

science-backed cold water protocol for women (published October 2025): https://www.drstacysims.com/newsletters/articles/posts/cold-plunging-for-women

Let’s be real, we all procrastinate but some of us struggle with it more than others.

Today’s episode isn’t about trying to fix the root causes of procrastination with years of therapy or just some wishful thinking.

Instead, I’m going to share my top tools and processes to keep procrastination at bay on a daily basis. This isn’t about curing procrastination overnight, it’s about putting simple guardrails in place to make your life just that little bit easier.

Be kind,

Kat x

📖 recommended/referenced

virtual body-doubling example: https://www.youtube.com/watch?v=1at_ONd-Nrg

app-blocking for phone + desktop: https://screenzen.co/

unhook chrome extension: https://chromewebstore.google.com/detail/unhook-remove-youtube-rec/khncfooichmfjbepaaaebmommgaepoid?

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💌 [email protected]

ig: @tatl.podcast + @kat.process

tt: @tatl.podcast

microlearning

noun

1. a way of gaining knowledge that breaks information into small chunks, typically five to ten minutes long
2. intellectual elitism?
3. scam?

In this week’s episode, we dive into the murky depths of the microlearning app industry. Pervasive in the wellness, self-improvement space, these apps make big promises about sharpening cognitive ability and increasing general worldliness - but what does the research say? Let’s find out!

Be kind,

Kat x

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💌 [email protected]

ig: @tatl.podcast + @kat.process

tt: @tatl.podcast

Raise your hand if you’ve ever felt personally victimised by the ‘disappear and come back transformed’ content trend on socials? 🖐

In this episode, I explore the alluring power of swift personal transformation and how it manifests in social media trends and challenges.

Plus I share my recent thoughts and feelings on the ‘four burners’ theory, which to me feels like a more realistic analogy for having all aspects of your life together - compared to the ‘pillars of life’ theory.

📖  recommended/referenced

https://jamesclear.com/four-burners-theory

https://english.elpais.com/lifestyle/2023-10-22/disappearing-for-a-few-months-the-challenge-that-some-influencers-are-undertaking-to-recover-their-manhood.html?utm_source=pocket_shared

https://medium.com/@yunkangaroo/about-x-day-challenges-b6f4311571b3

https://www.tiktok.com/@lindsiann/video/7361227250181704991?lang=en&q=become%20unrecognizable&t=1746393458022

https://www.tiktok.com/@emmamarschall/video/7277070533076815134?lang=en&q=disappear%20for%203%20months&t=1746393264556

https://www.tiktok.com/@melissa.casas/video/7184936486960221483?lang=en&q=disappear%20for%203%20months&t=1746393264556

Be kind,

Kat x

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💌  [email protected]

ig: @tatl.podcast + @kat.process

tt: @tatl.podcast

Welcome to the very first episode of These Are The Learnings aka TATL! I’m so excited to finally be sharing my little pilot episode with the world.

In this first episode, I’ll be bringing you up to speed on who I am, my vision for this podcast and the kinds of topics I’d love to cover.

Be kind,

Kat x

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💌 [email protected]

ig: @tatl.podcast + @kat.process

tt: @tatl.podcast