A quick glance at your phone doesn't cost you ten seconds. The research says it costs you closer to twenty three minutes of real focus. This week is a solo one on the psychology of monotasking, doing one thing at a time, and why it might be the most underrated upgrade for anyone who works, writes, studies or creates.

Keegan makes the case for single focus over the constant juggle, and he's honest that he's a recovering serial multitasker himself. He gets into why boredom is the engine of creativity, the real cost of switching between tasks, what putting headphones in on a hard run is actually doing, and the weekend his phone broke that left him calmer than he'd been in a long time. It is not about optimising every second of your life. It is about knowing when to give one thing everything you've got.

For more just like this, go back to the conversation that started it, our episode with Alexis Fernandez on the neuroscience of connection, creativity and heartbreak.
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Apple Podcasts

And the Flow episode with Dr Megan Lee, where the forty five minutes with your phone in another room actually comes from.
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Oliver Foran just set the world record from Sea Level to Summit of Mount Everest: travelling from the coast of India to the summit of Mount Everest under his own power. 50 days, for youth mental health, and for his mum.

He is a self-described normal bloke from Brisbane who lost his mum to brain cancer at 16 and bottled it for eight years. This year he cycled across India in 42 degree heat, broke down on day four, and found the one lesson that got him up the mountain. We talk about the avalanche that buried his tent, crevasses 30 metres deep, a blood oxygen reading of 47 (anything under 80 is considered deadly), standing on top of the world, and what is next...

This episode touches on grief, mental health and suicide. If anything lands close to home, support is available. Lifeline 13 11 14. 13YARN 13 92 76.

For more just like this
Jeremy Howe, More Than AFL: Spotify · Apple
Jacqui Bell, youngest person to run an ultra on every continent: Spotify · Apple
Harry Garside on masculinity and vulnerability: Spotify · Apple

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Oliver's Instagram: @oliverforan
Podcast: @keeganandcompanypodcast 
Keegan: @keeganhipgrave ·
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Do you spend more than two hours a day on social media? I know I sure do sometimes. The reality is those of us who do are three times more likely to be diagnosed with depression. In this episode we break down some simple steps to claw some of that time back.

In this solo Psychology Of episode we break down the psychology of doomscrolling. It starts with a TED talk from the three founders of the Minimalists, who built an audience of four million people and then quit social media completely for twelve months, and the surprising thing they realised on the other side of it. From there I walk through my three favourite tools, the ones I've put in place that actually stuck, the comparison trap of social media, and why none of this is actually about quitting - completely.

For more just like this:

The Psychology of The Whimsical Era w/ Dr Megan Lee | Why Gen Z Is Quitting Their Phones
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Apple
YouTube

The Psychology Of Toxic Productivity | Why Loving Your Work Burns You Out Faster
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Apple
YouTube

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Podcast Instagram: @keeganandcompanypodcast
Keegan's Instagram: @keeganhipgrave
TikTok: @keeganandcompany

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This week we sat down with Adam Elliott. He signed his first NRL contract at 14 and has played nearly 200 games since.

Last year tested all of it. His dad died of cancer. His partner was pregnant, his bicep was ruptured, his contract was up, and for the first time in a career that started as a teenager, people were openly questioning whether he could still play. So he leant in, kept putting in the work on his own, and landed a spot at South Sydney under Wayne Bennett. Despite all the challenges reckons he has never felt more grateful for what footy has given him.

We get into the last conversations he had with his dad and the words his old man left him with, what it actually takes to keep going when the doubt is loudest, the dinner-plate trick he uses to stay a present father, why he still writes things down, and the moment his brother James became part of the team.

For more just like this, listen to:
#101 Kieran Foran: "I Just Wanted to Have Peace".
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Apple Podcasts
YouTube

#79 Reagan Campbell-Gillard: Losing Mum & Brother in 18 Months.
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YouTube

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Podcast Instagram: @keeganandcompanypodcast
Keegan's Instagram: @keeganhipgrave
TikTok: @keeganandcompany

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Alexis Fernandez-Preiksa is a cognitive neuroscientist, best-selling author and host of one of the world's biggest psychology podcasts, Do You F*cking Mind? She is also one of the warmest, most down-to-earth people to ever sit across the mic from Keegan.

We talked about the fluke that pulled her out of acting and into neuroscience (one guest lecture, a slide of a dissected brain, and a snap decision to change her major), and why she reckons passion never just shows up at your door fully formed. We got into monotasking, the dog walks with no headphones and the shower ideas that come when you finally let your mind be bored, and the line that stuck with Keegan: your thoughts get quieter and your creativity gets louder. Alexis broke down the Gottman research on "bids for connection" and the tennis-ball rule that quietly decides whether couples last, the "treat them like the love of your life for three months" experiment that ended in a marriage, why desperation is really just fear of loss, and how to actually move through a breakup, including the science of the tactical cry. Plus becoming a present dad, the nights being long but the years being short, and Alexis's three pillars of happiness: growth, purpose and connection.

If you enjoyed this episode you will also enjoy: 
#171 The Psychology of Flow w/ Dr Megan Lee 
#184 Alexi Pappas: How to Become Fearless & Why Shortcuts Are Poison
#170 Grace Grove: Doctor, Runner & Content Creator Being Yourself & Ditching Toxic Productivity

Follow Alexis:
Instagram: @alexisfernandezpreiksa
Podcast Instagram: @doyoufkingmind
Spotify: Do You F*cking Mind?

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You can't outthink your mental health problems. You can sit at home and ruminate, or you can get outside and move. One of those makes it worse. The other doesn't fix everything, but it's a foundation. Strong body first, stronger mind from there.

Kori got sober nearly four years ago, got diagnosed with ADHD, and has spent the years since chasing bigger and bigger things. His first marathon, then a 50k in the Alps, a 220km race in Africa, running the entire length of England. Now he's signed with On and completing all the World Marathon Majors.

We discuss what drove him to keep going bigger. What was the point of it all? Why running across a country didn't give him the fulfilment he expected, and how he came to realise that bigger isn't always better. That at some point, you've done enough.

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Reuben Cotter didn't think any of this would happen. Two ACLs and three years on the sideline before he'd properly started — now he's not only a State of Origin player but a Wally Lewis Medal winner (Player of the Series) and captain of the Cowboys.

Ahead of Origin tomorrow night, we pulled this part of the podcast we recorded with Reuben back in mid-2024. He talks about how he actually got there, what Billy Slater's camp is really like, the day seven Cowboys got the Origin call at a team dinner, and why he wouldn't change those three years for anything.

Listen to the full episode - #52: Reuben Cotter: Journey to Captaincy, ACL & Family Life:
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Apple
YouTube

Or you may also enjoy:
#164 Jai Arrow: Fatherhood and What Really Matters
#34 Harry Grant: Melbourne Storm Captaincy, Almost Dying and Happy Birthday

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Alexi Pappas is an Olympian who holds the Greek national record over 10,000m, an author, poet, filmmaker, and a guide alongside her blind teammate Lisa together running many of the World Marathon Majors. She's spent her whole life refusing to be just one thing.

We talked about why she believes your fears are really just cares, and how she traced all of hers back to one core fear before solving it with a single phone call to three friends. Picturing fear as a passenger in the car you're driving instead of something to outrun. Guiding Lisa through five Boston Marathons, learning to talk through tension in the tether so the conversation could be about feelings instead of left and right, and the time they fell clipped into a tandem bike in traffic while training for their first triathlon. Why she thinks shortcuts are poison, and how you can stand next to someone on a start line and feel whether they earned it. Keeping athlete and artist in separate rooms for years, then seeing her own handwriting on a wall at Boston. And why, after solving that one fear, she feels more fearless than she ever has.

If you enjoyed this episode check out these similar episodes:
#170 Grace Grove
#106 Mary Fowler
#91 Montana Farah-Seaton

Follow Alexi Pappas:
Instagram: @alexipappas
Alexi's Podcast Instagram: Mentor Buffet
Spotify Mentor Buffet

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The news broke that Jai Arrow has been diagnosed with Motor Neurone Disease.
Jai is one of the toughest blokes I've ever met. Not tough in the way people throw the word around. Tough in the way he plays. The way he carries himself. The way he stands up for the people around him.

This is our favourite moment from the full episode we did together earlier this year. Jai talks about fatherhood and what really matters in life.

All our love to Jai and his family.

Watch the full episode here.

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In this episode, I break down Angela Duckworth's research on why passion and perseverance matter more than natural ability... and why effort counts twice. We cover the neuroscience behind why your brain gets stronger at not giving up, the four elements of grit (interest, practice, purpose and hope), why embarrassment and fear of failure are learned behaviours, and the parable of the bricklayers that changed how I think about purpose.

📚 Based on Grit by Angela Duckworth 

🎙️ Inspired by The Mel Robbins Podcast with Angela Duckworth

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310 pounds, 30 beers a day, half a pack of cigarettes and then one moment at the New York City Marathon changed everything.

Herms watched his girlfriend cross the finish line and something broke open. The next day, he laced up and couldn't make it past a mile. One year later, he ran that same marathon on his birthday.

We delved into the eating disorders, what it actually looks like to start running when you can barely walk a block, how an addictive personality can either destroy you or completely rebuild your life, and why the trail running community became the thing that brought him back to himself.

If you've ever felt stuck, this one's gonna hit different.

New episodes weekly. 🎧 Listen on Spotify & Apple Podcasts — search "Keegan & Company

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