Want to build a new habit but can't seem to make it stick? This episode will show you why starting from scratch is so hard, and how stacking new habits onto ones you already do makes change so much easier.

Recorded from a hotel bed in Boston a few days out from the Boston Marathon, this solo episode breaks down what habit stacking is, why it works, and how to use the simple "after I do X, I will do Y" formula to slide positive habits into your day. Plus the work of James Clear (Atomic Habits) and Dr BJ Fogg (Tiny Habits) that underpins it all.

If you've been trying to start a new habit and it's just not landing, this one's for you.

Your homework: Pick one habit you already do without thinking. Stack one new positive behaviour on top of it. Let us know how you go.

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Jacqui Bell is one of Australia's most impressive ultra runners. She's the youngest person to complete a multi-stage ultra marathon on every continent, has run over 100 ultras, 14 multi-day races, and now works as a journalist at Channel Nine.

Ten years ago she was 22, watching someone else run an ultra on YouTube. That same day she Googled how to train for one. Within 24 hours she'd signed up to four desert races on four continents in eight months, with $500 to her name. We discuss the day she nearly broke in Namibia, the stranger in Mongolia who handed her $20,000, and why she thinks balance is harder than suffering.

We get into the science of mental resilience, why showing up matters more than feeling ready, the difference between male and female confidence in ultra-endurance sport, what running 19 hours alone through a desert teaches you about negative self-talk, and the addictive personality that drives people like Jacqui to chase bigger and bigger goals. 

A really honest one. Big thanks to Jacqui for her time.

Follow Jacqui: https://www.instagram.com/jacquiabell/

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Lucky girl syndrome went viral on TikTok, but the psychology behind it is decades old. In this episode, Keegan unpacks confirmation bias, locus of control, and why the stories we tell ourselves shape what we notice in the world.

Drawing on conversations with Dr. Megan Lee and his own experience of being medically retired from the NRL at 24, Keegan breaks down how belief systems form, why gratitude rewires the brain toward optimism, and how to catch the negative inner voice before it takes hold.

For more episodes just like this listen to:
#157 The Psychology Of Rumination | Why We Get Stuck on Negative Thoughts (& How to Break Free)

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Join Keegan as he sits down with NRL superstar and Newcastle Knights captain Kalyn Ponga for a raw conversation about authentic leadership, navigating high-pressure expectations, and the power of emotional resilience.

Kalyn opens up about the self-doubt he felt when stepping into leadership, the trap of trying to "act" the part, and how he learned to process anger and disappointment before turning his focus back to the team.

He shares the line he lives by and why staying true to your own strengths, and your own feelings, matters more than meeting anyone else's expectations. Listen in and discover your own line to live by.

If you enjoyed this episode check out these similar episodes:
 #82 Nathan Cleary: Daily Disciplines, FOPO & Dealing With Pressure
#34 Harry Grant: Melbourne Storm Captaincy, Almost Dying

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In this episode, Keegan breaks down toxic productivity - the compulsive need to always be doing, achieving, or optimising until it stops serving your life and starts consuming it. Drawing on recent conversations with Grace Grove, Jackie Bell, and Dr. Megan Lee, plus a personal realisation that hit close to home, Keegan explores why people who work on things they love experience burnout more than anyone else, and what it actually costs when the people you care about get the leftover version of you.

For more just like this:
Grace Grove: How She's Training for a Sub-3 Marathon While Working as a Doctor 
Dr. Megan Lee: The Rise of the Whimsical Era

Listen and subscribe:
Spotify 
Apple Podcasts 
Youtube 

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Rob Dalto has run all seven Abbott World Marathon Majors three years in a row. Recorded in Tokyo ahead of his 38th marathon, we discuss losing his dad to cancer and how that started the marathon journey. How it took him 10 marathons to break 4 hours and now he's running sub 2:53. Outside of working full time in tech, he makes great content about running the major marathons all around the world and co-founded the Bronx Burners, a run club and community program that has raised $400,000 and provided 44 academic scholarships for kids in the Bronx.

If you liked this episode you will enjoy this one:
#162 Jake Barraclough (RanToJapan): 280km Weeks, Running in Japan & Finding Your Limit

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Why do some tasks feel effortless while others feel impossible? Why can I run for hours but can't sit down and write for 20 minutes?

In this episode I sit down with psychologist and researcher Dr Megan Lee to break down the science of flow: the state where you lose track of time and perform at your best. We talk about Mihaly Csikszentmihalyi's research, Sue Jackson's nine dimensions of flow, why athletes access flow so easily, and how the rest of us can get there too.

We also get into a really honest conversation about where we both struggle. Megan can't get to the gym. I can't sit at a laptop. We talk about the 30-minute timer technique, atomic habits, habit stacking, and why starting is always the hardest part.

If you enjoyed this episode check our the other episodes we have done with Dr Megan Lee:
#121 Dr Megan Lee: How to be Happy
#169 The Psychology of Green & Blue Spaces
#167 The Psychology of The Whimsical Era

Follow Dr Megan Lee:
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Website

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

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Grace Grove is a paediatrics doctor, a marathon runner preparing for London Marathon, and a content creator who's built a community by just being herself. We talked about burning out in 2025 trying to do it all, why she's doing less this year and doing it with more intention. Going from serial people-pleaser to showing up as her true self. What working in paediatrics has taught her about giving people grace. The LSKD 10-year vision exercise that made her cry. Sitting on the bathroom floor before Sydney Marathon with pre-race nerves so bad she was convinced she had food poisoning. And why becoming a mum is the one thing she'd give everything else up for.

If you enjoyed this episode check out these similar episodes:
#106 Mary Fowler
#91 Montana Farah-Seaton
#166 Katie Martin

Follow Grace:
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YouTube 

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How long do you actually need to spend in nature to feel the effects on your mental health? And once you do, how long does it last?

In this episode, Dr Megan Lee breaks down the research behind green and blue spaces - what they are, why they work, and what's actually happening in your body when you step onto sand barefoot or dive under a wave. We talk about the COVID study that changed the field, why social connection is consistently the number one predictor of wellbeing across all of her research, and why nature ties together all five pillars of wellbeing without you even trying.

For more just like this, listen to Megan's first episode; "#121 Dr Megan Lee: How to be Happy".
Spotify 
Apple Podcasts
YouTube

Subscribe to be the first to know about new episodes: 
Spotify
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Follow for more:
Podcast Instagram: @keeganandcompanypodcast
Keegan's Instagram: @keeganhipgrave
TikTok: @keeganandcompany

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"Do I actually believe I can be a world champion?" That's the question Molly Picklum had to sit with before anything else. Last year at 22 she became the WSL Women's World Champion and in this conversation she opens up about the mental shift that got her there.

We talk about getting cut from tour and hating the sport she loved, the "Just Admit It" list she writes the night before every comp, the moment she stopped saying "I'm trying my best" and finally said "this is the year," and what flashed through her mind three minutes before she won it all.

We also discuss the balance between being soft as a person and hard as a professional, having good people in your corner, and why the pace of nature is slow but everything gets done.

If you enjoyed this episode check this one out next: 
#124 Mark Mathews: Recreate the Fear
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Apple Podcasts
YouTube

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The average Australian spends 7 hours a day on a screen. But something is shifting. Gen Z is revolting against screens, hustle culture, and the pressure to be productive every waking moment. They're calling it the rise of whimsy.

Keegan sits down with Dr Megan Lee to unpack why young people are building "analog baskets," bricking their phones, and choosing imperfection over polished perfection. They get into why slowing down actually makes you better, how our lives have become performative, and why the things that make you feel the best are the ones nobody else sees.

For more just like this, listen to Megan's first episode; "#121 Dr Megan Lee: How to be Happy".
Spotify: https://open.spotify.com/episode/0LHMO0odO3xozfpQrjp3AN?si=-0uQbEfgSHe9LZF1vS83kA
Apple Podcasts: https://podcasts.apple.com/au/podcast/121-dr-megan-lee-how-to-be-happy/id1695873736?i=1000724228539
YouTube: https://www.youtube.com/watch?v=JhtXXVS7gAg

Follow Megan:
Instagram 
Website

Listen and subscribe:
Spotify: https://open.spotify.com/show/4L7zyEBXeNYBDK4rRjBK0K
Apple Podcasts: https://podcasts.apple.com/au/podcast/keegan-and-company/id1695873736 YouTube: https://www.youtube.com/@Keeganandcompany

Podcast Instagram: @keeganandcompanypodcast
Keegans Instagram: @keeganhipgrave
TikTok: @keeganandcompany

See omnystudio.com/listener for privacy information.