How to Hold On to What Really Matters, with Jo Malone

Essential Habits is a new weekly series from High Performance. Hosted by Damian Hughes, each episode breaks down powerful habits from world-class performers and thinkers - so you can apply them in your own life.Here’s Damian’s take on the first episode, featuring Jo Malone: "Sometimes life moves so fast we forget we even can stop. That’s something Jo reminded me of in this episode, the quiet power of pausing and taking stock before charging ahead.Jo’s story is a masterclass in resilience and reinvention. With around 6,000 thoughts flying through our minds each day, many of them negative, it’s not just about thinking less, but choosing what’s worth holding on to. Together, we explore how stopping to organise our thoughts and truly understand our story can turn moments of crisis into turning points.I also unpack a fascinating piece of neuroscience, a study with a less-than-glamorous title, but a powerful message, showing how our brains naturally prioritise rewarding memories. If you’ve ever wanted to hold on to what matters and let the rest slip away… this one’s for you."Here is a list of studies referenced in the episode:The Persistence and Transience of Memory. Authors: Blake A. Richards & Paul W. FranklandEbbinghaus's Forgetting Curve. Author: Hermann EbbinghausDiscovery of 'Thought Worms’. Researchers: Queen’s University, CanadaEyewitness Misidentification and Wrongful Convictions. Organisation: Innocence ProjectPost-learning Hippocampal Dynamics Promote Preferential Retention of Rewarding Events. Authors: Matthias J. Gruber, Maureen Ritchey, Shao-Fang Wang, Manoj K. Doss, Charan RanganathWhy We Forget and How to Remember Better. Authors: Andrew E. Budson & Elizabeth A. Kensinger

Tom Aspinall is a top UFC heavyweight known for his speed, skill, and sharp mindset. Hailing from the UK with a strong martial arts background, he’s climbed the ranks quickly while staying grounded and brutally honest about the fight game.In this episode, Tom talks about the real fear that comes with stepping into the cage. He opens up about the nerves, the pressure, and what it means to face legends like Jon Jones, and still show up ready to go.He also shares how passion and persistence have shaped his journey. From tough moments to mental preparation, Tom explains how visualizing every step helps him stay focused when it matters most.The episode taps into themes of fear, resilience, and love for the craft, offering a grounded, honest portrait of a fighter chasing greatness.🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heightsHP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundationHP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-eventsExplore offers and discounts through our other partners:https://hppod.co/partners

In this episode, we go inside Liverpool FC’s data revolution with Dr. Ian Graham, the mastermind behind the club’s groundbreaking use of analytics. Ian reveals how his data-driven insights helped reshape recruitment strategy, most notably identifying Mohamed Salah as a top-tier winger long before he became a global star.He also shares how analytics backed Jurgen Klopp’s appointment, supported pivotal transfer decisions like signing Sadio Mane, and overcame internal resistance to modern methods. From Barcelona comebacks to balancing scouting with stats, this is a rare look at the numbers behind Liverpool's rise to the top.Ian's book 'How to Win the Premier League: The Inside Story of Football’s Data Revolution' is out now. 🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heightsHP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundationHP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-eventsExplore offers and discounts through our other partners:https://hppod.co/partners

Humphrey Ker is a writer, actor, comedian, and now an unexpected figure in the world of football. Best known for his work on shows like The Penny Dreadfuls and Mythic Quest, Humphrey brings a unique mix of humor, heart, and genuine passion to everything he does.In this episode, Humphrey discusses his experiences growing up, including the influence of his traditional family life and how it shaped his emotional outlook. Despite a reserved upbringing, he reveals the profound impact compassion and emotional understanding can have on personal growth and success.Humphrey also delves into the significance of community and connection, particularly through his love of football. He shares what he values most about the teams he supports, not just their wins and losses, but how they bring people together.The episode offers a refreshing look at how passion, humility, and heart can change the way we lead, connect, and even chase our dreams.🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heightsHP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundationHP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-eventsExplore offers and discounts through our other partners:https://hppod.co/partners

Jeremy Renner is an award-winning actor known for his roles in films like The Hurt Locker, The Avengers, and Mayor of Kingstown. Beyond the big screen, he’s someone who’s faced serious real-life battles and come out stronger, with a powerful story of resilience and healing.In this episode, Jeremy opens up about pushing through the toughest moments of his life. He talks about the importance of facing hardships head-on, finding small emotional milestones, and how "gamifying" his recovery helped him stay motivated.He also shares how vital his support system was, but makes it clear that real recovery had to come from within. His daughter became a huge motivator, and he reflects on how suffering can actually lead to real growth and a deeper connection with others.This episode is all about finding strength through pain, staying grounded, and choosing happiness no matter what.Jeremy Renner's My Next Breath is available in all formats now, published by Simon & Schuster UK.🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heightsHP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundationHP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-eventsExplore offers and discounts through our other partners:https://hppod.co/partners

In this episode, Jake and Damian explore how to handle negative people—at work, at home, and even in your own mind. You’ll hear powerful stories from guests like James Blunt, Jessica Ennis-Hill, Adam Grant, and Adrian Newey.They cover:Why negativity spreads and how to protect your mindsetThe difference between destructive critics and helpful truth-tellersPractical ways to stop letting others control your energyHow to know when to quit, walk away, or push backIf you’ve ever felt drained by someone, or doubted yourself because of criticism - this episode will help you reset your focus and take back control.Listen to the episodes mentioned:James Blunt: https://pod.fo/e/27672dJessica Ennis-Hill: https://pod.fo/e/221118Adam Grant: https://pod.fo/e/1546d4Adrian Newey: https://pod.fo/e/267f99

Owen Hargreaves is a former England international and Champions League-winning midfielder who made his mark at clubs like Bayern Munich and Manchester United. Known for his tactical intelligence and relentless work rate, he’s also battled some of the toughest injury setbacks in modern football.In this episode, Owen opens up beyond the pitch, sharing a thoughtful and inspiring look at what shaped him both as a player and a person. He highlights how important it is to push through adversity and not let self-doubt hold you back. Owen also dives into his experiences with criticism, revealing how he learned to handle negativity without letting it define him. He talks about the importance of hard work, staying focused, and not letting external voices influence your self-worth. This episode is packed with insights on overcoming setbacks, learning from failure, and the importance of maintaining strong relationships along the way. 🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heightsHP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundationHP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-eventsExplore offers and discounts through our other partners:https://hppod.co/partners

Oliver Glasner is the current manager of Crystal Palace. He previously lead Eintracht Frankfurt to Europa League glory. With a career rooted in resilience and personal growth, he brings a refreshing perspective on what it means to lead a team and overcome challenges.In this episode, Oliver shares his insights on what it takes to build a successful team, emphasising the importance of trust, respect, and creating an environment where everyone feels valued. With a focus on teamwork and unity, he also delves into how fostering confidence and communication on and off the pitch leads to stronger performance. This episode is all about mindset, growth, and what it really takes to lead, with heart, purpose, and a bit of risk.🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heightsHP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundationHP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-eventsExplore offers and discounts through our other partners:https://hppod.co/partners

Success doesn’t always come from talent, it often starts with traits anyone can develop.  In this episode, Jake and Damian explore the underrated qualities that can set you apart, no matter your background. Drawing on insights from Kevin Sinfield, Chris Voss, Jamie Peacock, Clive Woodward and Marcus Wareing, they highlight the power of consistency, communication, discipline, and attitude.  From showing up every day to mastering your mindset, these are the simple, game-changing habits that require zero talent, but make all the difference.Listen to the full episodes of clips featured in this episode:Kevin Sinfield https://pod.fo/e/b899aChris Voss https://pod.fo/e/d5dfbJamie Peacock https://pod.fo/e/14af62Clive Woodward https://pod.fo/e/a7865Marcus Wareing https://pod.fo/e/132116

As the current F1 season heats up with intense competition, we look back at a pivotal moment that changed George Russell's career forever. In a time when his dream of racing in Formula 1 seemed just out of reach, George took a bold step: he wrote a simple email to Mercedes boss Toto Wolff, asking for a chance. What happened next was a game-changer, one that speaks to the power of timing, courage, and creating your own opportunities.Listen in as George reflects on how that email led to a life-changing meeting, and how his story can inspire anyone looking to take a leap of faith in their own journey.🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heightsHP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundationHP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-eventsExplore offers and discounts through our other partners:https://hppod.co/partners