After watching the Channel 4 documentary Swiped: The School That Banned Smartphones and noticing the profound impact of using a dumbphone, I’m revisiting one of my most powerful conversations—my interview with Johann Hari, author of Stolen Focus: Why You Can’t Pay Attention.

Johann reveals the deeper reasons so many of us struggle with focus and attention, explaining why this isn’t a personal failing but the result of broader societal forces. From our relationship with digital devices to surveillance capitalism and the loss of childhood freedom, Johann’s insights are eye-opening and essential for anyone seeking to reclaim their focus.

I’ve also created a FREE online course to help you beat burnout and find flow, drawing on research and techniques that have profoundly impacted my own life. Available for a limited time - link below.

🔗 Free course on beating burnout and finding flow: https://www.simonmundie.com/beat-burnout-mini-course

📖 Featured guest: Johann Hari, author of Stolen Focus.

⚠️ This episode contains swearing and adult themes.

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The cost of constant distractions and how to get your focus back. In this episode, we explore the huge cognitive cost of constantly checking your phone and how it impacts your ability to focus and perform at your best. My guest is Johann Hari, author of Stolen Focus, who sheds light on the “switch cost effect” – the mental toll of constantly switching between tasks. Johann explains how multitasking lowers your IQ in the short term, even more so than smoking weed, and offers simple steps to rediscover the joy of focus.

One of these steps is pre-commitment, a strategy that involves binding your future self to stay on task. We also discuss how focus is the gateway to achieving flow, the state in which we feel and perform at our peak. In a world that’s increasingly demanding our attention, it’s more important than ever to find ways to reset, refocus, and get back into flow.

To help with this, I’ve created a free mini-course to help you beat burnout and improve your focus. In just a few minutes a day, I share proven techniques to help you reset and find that much-needed flow. This course is available for a limited time, and I would love for you to join me and let me know what you think.

JOIN HERE: https://www.simonmundie.com/free-burnout-mini-course

My book: https://www.simonmundie.com/book

Website: simonmundie.com

YouTube: https://tinyurl.com/YouTubeSimonMundie

Substack: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

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In this episode, we explore a thought-provoking question: Is self-improvement really the path to happiness, or is it a trap that keeps us chasing something we already have?

My guest is Joan Tollifson, an author, teacher, and lifelong explorer of the nature of being. Together, we discuss why the idea of “improving yourself” is inherently flawed, how meditation helps us access peace and creativity, and the value of simply taking some moment to 'be' in our lives.

We also touch on:

• What actually is the “self” we’re trying to improve?
• Recognising the aware presence that doesn't need improving
• Meditation and its many different forms - and how we both 'do it'
• The power of taking moments of stillness to just 'be'
• The opportunity that being triggered presents us with
• Finding peace and ease by dropping the stories we tell ourselves

My free mini-course on Beating Burnout and Finding Flow: https://www.simonmundie.com/beat-burnout-mini-course

Joan's website: https://www.joantollifson.com/

Joan's Substack: https://joantollifson.substack.com/

My book: https://www.simonmundie.com/book

Website: simonmundie.com

YouTube: https://tinyurl.com/YouTubeSimonMundie

Substack: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

Joan's books include Bare-Bones Meditation: Waking Up from the Story of My Life (1996); Awake in the Heartland: The Ecstasy of What Is (2003); Painting the Sidewalk with Water: Talks and Dialogs about Nonduality (2010); Nothing to Grasp (2012); and Death: The End of Self-Improvement (2019).

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In this episode, we dive deep into the topic of imposter syndrome, a feeling many of us have faced at some point. While it’s often seen as something negative, what if imposter syndrome is just a normal part of the human experience?

I’m joined by Dr. Russ Harris, the author of The Happiness Trap and The Confidence Gap, as well as an expert in Acceptance and Commitment Therapy (ACT). Dr. Harris offers a refreshing perspective on imposter syndrome and shares research-backed strategies to help us navigate these feelings with more confidence and self-compassion.

My free mini-course on Beating Burnout and Finding Flow: https://www.simonmundie.com/beat-burnout-mini-course

My book: https://www.simonmundie.com/book

Website: simonmundie.com

YouTube: https://tinyurl.com/YouTubeSimonMundie

Substack: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

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Rejection is something we all experience, and for many the experience can be brutal. But even when we go to a social event, part of the reason we tend to stick to the people we know is to avoid the pain of feeling rejected, however slightly. So this is a universal issue. In this episode, I sit down with author, therapist and non-dual teacher Nic Higham to unpack one of the most challenging human experiences. Whether it’s the sting of a passing comment or the deeper wounds that stick with us, rejection has a way of leaving its mark on our sense of belonging.

Nic and I explore how these moments can shape the stories we tell ourselves – often ones of unworthiness – and why, instead of resisting rejection, we are better off embracing it. Nic introduces the concept of radical inclusivity, where rejection is welcomed as part of life’s natural ebb and flow. Using metaphors like the ocean, he shares how facing rejection with compassion can lead to a stronger sense of wholeness.

We also dive into the role of the inner child and how unmet needs can leave us chasing external validation rather than recognising the acceptance we already have within us. Nic offers practical tools, including strategies from Dialectical Behavioural Therapy and exposure therapy, to help navigate rejection without being overwhelmed.

My book Champion Thinking: How To Find Success Without Losing Yourself draws on some of my favourite interviews over the last six years. In it, I seek to challenge our ideas about 'success', and where peace, joy and fulfilment are truly to be found.

'This book captures the magic of being in flow . . . Highly recommend' RONNIE O'SULLIVAN

'Entertaining and enlightening' MATTHEW SYED

'This book will challenge your thinking on what success truly is and will give you tools to "succeed" in life in the truest sense of the world. This is definitely not just another book about sport and those who happen to be good at it' -- GOLDIE SAYERS

'The intention behind this book is beautiful, and I highly recommend it' RUPERT SPIRA

'The best guide we have to what it means to be human' AMOL RAJAN

Order here: https://www.simonmundie.com/book

Amazon: https://www.amazon.co.uk/Champion-Thinking-Success-Without-Yourself/dp/1526626497/

Website: simonmundie.com

YouTube: https://tinyurl.com/YouTubeSimonMundie

Instagram: https://www.instagram.com/simonmundie/

Substack Newsletter: https://simonmundie.substack.com/

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What does it truly means to be content in your own skin? It's tempting to put so-called "successful" people on a pedestal, but the reality is often much more complicated. Many high achievers are driven by inner turmoil. Adrian Chiles, broadcaster and former host of The One Show, shares insights from his conversations with high performers on BBC Radio 5 Live, many of whom have also appeared on this podcast - from Jonny Wilkinson to Ronnie O'Sullivan. We explore why chasing traditional success often falls short of delivering happiness and why the state of flow - the state of full immersion in the present - is a key to genuine satisfaction, as well as high performance.

My book Champion Thinking: How To Find Success Without Losing Yourself draws on some of my favourite interviews over the last six years. In it, I seek to challenge our ideas about 'success', and where peace, joy and fulfilment are truly to be found.

'This book captures the magic of being in flow . . . Highly recommend' RONNIE O'SULLIVAN

'Entertaining and enlightening' MATTHEW SYED

'This book will challenge your thinking on what success truly is and will give you tools to "succeed" in life in the truest sense of the world. This is definitely not just another book about sport and those who happen to be good at it' -- GOLDIE SAYERS

'The intention behind this book is beautiful, and I highly recommend it' RUPERT SPIRA

'The best guide we have to what it means to be human' AMOL RAJAN

Order here: https://www.simonmundie.com/book

Amazon: https://www.amazon.co.uk/Champion-Thinking-Success-Without-Yourself/dp/1526626497/

Website: simonmundie.com

YouTube: https://tinyurl.com/YouTubeSimonMundie

Instagram: https://www.instagram.com/simonmundie/

Substack Newsletter: https://simonmundie.substack.com/

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We are in the middle of a 'creativity crisis' - with so many people are distracted, unable to focus and lacking in connection. So what to do about it? Here to help me unpick how we can find more flow, creativity, connection, peace and ease - is Chris Smith, an award-winning author, broadcaster and stand-up comedian. For many years we sat alongside each other in the Newsbeat studio on BBC Radio 1. We discuss:

• How to get into flow and tap into the 'intelligent unconscious'
• The relationship between unplugging and creativity
• Why we love losing ourself in what we are doing, and how modern life is killing that
• Recognising that the future is never as bad as we fear it will be when it arrives as 'the present'
• How to develop a different relationship with our thoughts
• How to cultivate the space for true creativity to arrive
• The value of having a sauna

I am creating a course about Banishing Burnout and Finding Flow - which I will be sharing more about that over coming weeks and months. Together we can create a new way of being - one that is less distracted and combative, and has more flow and peace.

Book: https://www.simonmundie.com/book

YouTube: https://tinyurl.com/YouTubeSimonMundie

Website: simonmundie.com

Substack Newsletter: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

**

For many years Chris was the voice of Newsbeat on BBC Radio 1. In 2017 he published Kid Normal which he co-wrote with his friend Greg James. It became the first in a series of children’s books. In early 2025 Chris is bringing back Enid Blyton‘s classic characters the Famous Five in a brand-new adventure.

https://chrissmithauthor.co.uk/

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Do you feel overwhelmed? If so, you're far from alone. Rates of burnout are soaring. We are more connected digitally, but less connected in a meaningful way. We jump from whatsapp groups, to emails, to rolling news - and round and round we go. And it's filling our ability to use our more valuable resource - our attention. If you can't focus, you can't be truly creative and you certainly can't find flow.

I am creating a course about Banishing Burnout and Finding Flow - which I will be sharing more about that over coming weeks and months. Together we can create a new way of being - one that is less distracted and combative, and has more flow and peace.

Book: https://www.simonmundie.com/book

YouTube: https://tinyurl.com/YouTubeSimonMundie

Website: simonmundie.com

Substack Newsletter: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

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Living with Purpose and Contentment, the Danish Way. In this episode, I’m thrilled to welcome Meik Wiking, the Danish happiness researcher and best-selling author who introduced the world to "hygge"—the Danish art of creating cozy, contented spaces. We dive into Meik’s insights on the true keys to happiness, from fostering deep social connections to redefining success beyond wealth and status.

Meik shares thought-provoking ideas, like Denmark’s culture of collective well-being, and "job crafting"—the practice of making even ordinary tasks more enjoyable. We also discuss the value of autonomy and flexibility at work, the rise of the FIRE (Financial Independence, Retire Early) movement, and the potential impact of universal basic income on our sense of happiness.

Don't forget - Denmark is consistently voted the happiest country in the world.

My links:

Book: https://www.simonmundie.com/book

YouTube: https://tinyurl.com/YouTubeSimonMundie

Website: simonmundie.com

Substack Newsletter: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

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Headspace founder Andy Puddicombe on How to Make Meditation a Habit. There’s no doubt that meditation has profound benefits for both body and mind. Yet many people struggle to make it a habit—they worry they’re not doing it “right,” or they can’t quiet their thoughts long enough to feel the impact. But meditation is a powerful practice worth mastering, with research highlighting its potential to transform our well-being.

To make mindfulness meditation accessible to everyone, I’m joined today by Andy Puddicombe, founder of Headspace and former Buddhist monk. Andy breaks down the essentials of meditation, sharing simple, practical techniques to help anyone incorporate mindfulness into their daily lives.

My links:

Book: https://www.simonmundie.com/book

YouTube: https://tinyurl.com/YouTubeSimonMundie

Website: simonmundie.com

Substack Newsletter: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

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Nobody ever has their sh*t together, it's a myth. Even so, life is a miracle. It can be so easy to overlook this fact - and miss the incredible fact of existence. But life is also full of pain and suffering. If we can make peace with how life really is - rather than how we think it should be - then perhaps we can start to relax and let go of the incessant striving and quest to 'become' sometime in the future. We can find peace in this moment, even in the midst of life's myriad of challenges.

My guest is Dr. Robert Saltzman, author of the excellent books The Ten Thousand Things and Depending on No Thing.

My links:

Book: https://www.simonmundie.com/book

YouTube: https://tinyurl.com/YouTubeSimonMundie

Website: simonmundie.com

Substack Newsletter: https://simonmundie.substack.com/

Instagram: https://www.instagram.com/simonmundie/

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