Micro Habits: The 5 Minute Changes That Actually Transform Your Life (+ Exclusive Audiobook Preview)

Happy New Year! Jake and Damian kick off 2026 by revealing their brand new book MICRO HABITS – a game-changing guide built from five years and 400+ High Performance interviews (Buy your copy here) Forget complex systems and thousand-page textbooks. This episode proves that success starts simple. From Jake's 15-minute alarm shift that transformed his mornings, to Ian McGeechan's "world-class basics," to Rob O'Neill's Navy SEAL wisdom about making your bed – the highest performers all share one secret: tiny, consistent behaviours create extraordinary results.In this special episode, Jake and Damian share an exclusive listen to the audiobook introduction, then discuss why they structured the book around 48 short chapters (one for each week of the year) covering everything from motivation with Keely Hodgkinson to time management with Shane Parrish. Each chapter takes just 3-5 minutes to read but delivers insights that could change how you do everything.Whether you're looking to transform 2026 or just curious about what makes elite performers tick, this is your starting point.MICRO HABITS is available now from all major book retailers. Hosted on Acast. See acast.com/privacy for more information.

Prof. Steve Peters is one of the most influential minds in performance psychology, best known for The Chimp Paradox and his work with elite athletes, leaders, and organisations around the world. In this episode, Steve breaks down how the mind really works, and why understanding it is the key to unlocking your potential.The conversation explores self-esteem, core values, and why we so often act against our better intentions, as well as what actually helps us regain control when pressure hits.Steve also tackles the impact of social media on self-worth, the role of resilience, and how early childhood patterns shape adult habits. This is a practical, eye-opening conversation about working with your mind rather than fighting it, and building a healthier, more resilient approach to life.🚨 PartnersIncogni 👉 Take your personal data back with Incogni! Use code HIGHPERFORMANCE at the link below and get 60% off an annual plan: https://highpfrmc.com/HPP_Incogni_AU Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now:https://highpfrmc.com/hpp-simba-au  Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1Gemini 👉 Get started and grow your portfolio 📈🚀 https://highpfrmc.com/HPP-Gemini-auDon’t invest unless you’re prepared to lose all the money you invest. This is a high-risk investment and you should not expect to be protected if something goes wrong. Gemini Intergalactic UK, Ltd is registered with the Financial Conduct Authority, under Firm Reference Number: 921817Base 👉 Find the High Performance use case under the customer stories on their website: https://base-mc.comVisit Seattle 👉 Start planning your perfect summer of football by searching Visit Seattle on social media: https://highpfrmc.com/visitseattle-ut-au Babbel 👉 Learn a new Language and get up to 55% off your subscription at: https://highpfrmc.com/HPP-Babbel-AU Hosted on Acast. See acast.com/privacy for more information.

As High Performance wraps up its sixth year, Jake Humphrey, Damian Hughes and producer Will sit down to reflect on the moments, conversations, and lessons that defined 2025. In this special end-of-year episode, they revisit the guests and ideas that resonated most, not just in downloads and views, but in lasting impact.From the strategic thinking of Ian Graham to the raw honesty of Tom Aspinall and Boris Becker, the year was shaped by stories that went far beyond success. Jake and Damian also reflect on why episodes with Carlos Sainz, Triple H, and Steve Peters struck such a chord, and the moments that stayed with them long after the microphones were switched off.This episode also looks ahead to what’s next. Drawing on insights from conversations with guests like Alistair Brownlee, Roman Kemp, Heston Blumenthal, Stephanie Romiszewski, Sara Pascoe, and Jonathan Haidt, Jake and Damian reflect on the lessons that mattered most, from mental health and sleep to parenting, performance, and perspective, and what they’re taking forward into the year ahead.Listen to the episodes mentioned:Gareth Southgate https://pod.fo/e/358861Callum Wilson https://pod.fo/e/2da5b0Tom Aspinall https://pod.fo/e/2d3d2eIan Graham https://pod.fo/e/2d2c5bCallum Nicholas https://pod.fo/e/2ac276Boris Becker https://pod.fo/e/32edabTriple H https://pod.fo/e/2c762aHeston Blumenthal https://pod.fo/e/2aa828Sara Pascoe https://pod.fo/e/2b7c84Daniel Dubois https://pod.fo/e/2a90bdJonathan Haidt https://pod.fo/e/2a4563Stephanie Romiszewski https://pod.fo/e/2b5370Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now: https://highpfrmc.com/hpp-simba-au Surfshark 👉 Go to https://highpfrmc.com/HPP_Surfshark_AU or use code HIGHPERFORMANCE at checkout to get 4 extra months of Surfshark VPN!Gemini 👉 Get started and grow your portfolio 📈🚀 https://highpfrmc.com/HPP-Gemini-au Don’t invest unless you’re prepared to lose all the money you invest. This is a high-risk investment and you should not expect to be protected if something goes wrong. Gemini Intergalactic UK, Ltd is registered with the Financial Conduct Authority, under Firm Reference Number: 921817Babbel 👉 Learn a new Language and get up to 55% off your subscription at: https://highpfrmc.com/HPP-Babbel-AUVisit Seattle 👉 Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: https://highpfrmc.com/visitseattle-ut-au Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1 Hosted on Acast. See acast.com/privacy for more information.

World’s leading neuroscientists Dr Tara Swart explains why so many high-functioning people feel exhausted, stressed, and out of balance, even when they’re doing everything “right.” She breaks down the hidden cost of being constantly switched on, how chronic stress rewires the brain, and why late-night scrolling is quietly sabotaging your energy, focus, and health.Dr Tara also reveals how stress can drive weight gain, particularly around the belly, and why modern lifestyles keep the brain stuck in survival mode. From simple micro-habits that move you from fear to joy, to the science behind nature, attention, and human connection, this episode offers practical, science-backed ways to feel calmer, healthier, and more present, starting with just a few minutes a day. Hosted on Acast. See acast.com/privacy for more information.

Win a behind-the-scenes experience at a High Performance record day! Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off before the launch on 1st January to be in with a chance of winning: https://hppod.co/HPCompMost communication fails for a simple reason: we talk to people the way we want to be talked to.In this episode, Damian sits down with behavioural expert and Surrounded by Idiots author Thomas Erikson to explore why adaptability, not eloquence, is the habit that defines effective communication. Thomas explains how even highly capable people create unnecessary friction when they rely on their own preferences instead of tuning into the person in front of them.At the centre of the conversation is self-awareness. Thomas shows how understanding your own behavioural style makes it easier to recognise what others need, whether that’s clarity, reassurance, inspiration, or detail. When that awareness is missing, conversations stall. When it’s present, trust and momentum follow.In this episode, they discuss:Why people misinterpret good intentions so oftenHow different behavioural styles process information and feedbackThe cost of assuming others think like you doSimple ways to adjust your message without losing authenticityWhy asking “How would you like me to go about this?” changes everythingIf you work with people, and especially if you lead them, this episode will sharpen how you listen, how you speak, and how you create alignment without unnecessary tension. Hosted on Acast. See acast.com/privacy for more information.

Jacques Villeneuve is a Formula One World Champion, a racing icon, and one of the sport’s most candid, uncompromising thinkers. Known for his fearless honesty and unique path to the top, Jacques brings a perspective shaped by triumph, loss, and a lifelong obsession with competition.In this episode, Jake sits down with Jacques to explore what truly defines a champion’s mindset, on track and in life. Jacques talks about the pressure of leading a championship, the mental shift required to defend what you’ve earned, and why the fear of losing can be more intense than the hunger to win. He reflects on the evolution of today’s drivers, from Lando Norris stepping into a winning identity to the quiet battles within teams that push a competitor to prove they deserve to lead.Jacques also opens up about handling criticism in the modern era, developing the thick skin needed to survive public scrutiny, and how adversity shaped his resilience. He dives into the importance of passion, responsibility, and embracing unconventional paths, revealing how lessons from hockey, skiing, and personal tragedy helped forge the champion he became.This conversation offers deep insights into the psychology of elite performance, the realities behind racing’s brightest moments, and the inner drive required to continually grow, adapt, and compete at the highest level.Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now:https://highpfrmc.com/hpp-simba-au  Vestiaire 👉 Buy and sell preloved menswear now:  Audio link: https://highpfrmc.com/vestiaire-au Gemini 👉 Get started and grow your portfolio 📈🚀  https://highpfrmc.com/HPP-Gemini-auDon’t invest unless you’re prepared to lose all the money you invest. This is a high-risk investment and you should not expect to be protected if something goes wrong. Gemini Intergalactic UK, Ltd is registered with the Financial Conduct Authority, under Firm Reference Number: 921817HP 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/foundation HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events Explore offers and discounts through our other partners:https://hppod.co/partners Hosted on Acast. See acast.com/privacy for more information.

In football, we often obsess over the goals, the trophies, the star players. But for Dr Ian Graham, the real story sits in the unseen decisions and quiet calculations that shape everything a club becomes.In this episode, Ian pulls back the curtain on Liverpool’s transformation, revealing how data challenged old assumptions and opened the door to one of the most successful periods in the club’s modern era. From recognising Mo Salah’s potential when others overlooked him to navigating internal battles over recruitment, Ian explains the thinking, the risk, and the conviction behind the signings that changed everything.With clarity and humility, he reflects on the mistakes, the debates, and the culture that allowed bold choices to thrive, offering a rare look at the work behind Liverpool’s rise and the principles that still guide his approach to the game. Hosted on Acast. See acast.com/privacy for more information.

Win a behind-the-scenes experience at a High Performance record day! Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off and to be in with a chance of winning: https://hppod.co/HPCompJohn Legend didn’t set out to become “Legend.” The name found him long before the world did. In this episode Damian is joined by EGOT winner John Legend to explore how a simple nickname evolved into a self-fulfilling prophecy.Before being a ‘legend’, he was John Stevens, a management consultant working on spreadsheets by day and hustling in studios by night. We explore how a nickname turned into a new identity, and how that identity shaped John’s behaviour, ambition, and artistry. Drawing on research from psychology, from the Proteus Effect to the Batman Effect, we uncover how stepping into a bigger version of ourselves can elevate performance long before results arrive.In this episode, you will learn:Why adopting a new identity can raise your standards instantlyHow John used “Legend” as a behavioural challenge, not brandingThe psychology of alter egosHow identity influences confidence, resilience, and creativityPractical ways to choose and step into an identity that helps you performThis episode is a powerful reminder that names aren’t just labels, they’re scripts. And sometimes the fastest way to grow is to choose a name that demands it.Listen to the full episode with John Legend: https://pod.fo/e/2dda44 Hosted on Acast. See acast.com/privacy for more information.

Andy Wilman is the legendary executive producer behind Top Gear and The Grand Tour, the creative force who helped turn a small, ageing motoring show into one of the most-watched programmes on the planet.In this revealing conversation, Andy sits down with Jake to open up about the chaotic, brilliant, and often bruising journey behind the scenes. From the early days when Top Gear was “held together by accidents,” to the lightning-in-a-bottle chemistry that formed between Clarkson, Hammond and May, Andy explains how a mix of creative instinct, insecurity, and outright stubbornness shaped the show’s rise.He also discusses the strange alchemy behind iconic ideas like The Stig, the happy mistakes that became formats, and the moments where the team’s success began to run away from them. Andy reflects on the personal cost of building a global juggernaut: the burnout, the pressure of chasing ever-bigger audience numbers, the fear of being “found out,” and the toll it took on his home life and mental health.. This episode goes far beyond cars. It’s a conversation about leadership, the dangers of unchecked momentum, the creative magic that comes from imperfection, and the deeper human truth Andy only recognised with hindsight: that success means nothing if you never stop long enough to enjoy it.Want the exclusive story on the high-stakes Amazon deal that launched The Grand Tour? Watch Andy on 'The Room Where It Happened' with Jake.Surfshark 👉 Go to https://highpfrmc.com/HPP_Surfshark_AU or use code HIGHPERFORMANCE at checkout to get 4 extra months of Surfshark VPN!   Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now:https://highpfrmc.com/hpp-simba-au  Vestiaire Collective 👉: Buy and sell preloved menswear now: https://highpfrmc.com/vestiaire-au  Babbel 👉 Learn a new Language and get up to 55% off your subscription at: https://highpfrmc.com/HPP-Babbel-AUDon’t invest unless you’re prepared to lose all the money you invest. This is a high-risk investment and you should not expect to be protected if something goes wrong.Gemini Intergalactic UK, Ltd is registered with the Financial Conduct Authority, under Firm Reference Number: 921817HP 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/foundation HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events Explore offers and discounts through our other partners:https://hppod.co/partnersAndy’s book ‘Mr Wilman’s Motoring Adventure’ is out now and available to purchase - https://hppod.co/mr-wilmans-motoring-adventure-clarkson  Hosted on Acast. See acast.com/privacy for more information.

We all feel out of our depth, but the real secret is learning to stay calm anyway.In this episode, Jake and Damian explore a universal human experience, the moments when we feel completely out of our depth, and reveal why calmness, clarity, and growth often begin right there. Drawing on powerful lessons from guests like Tom Aspinall, Petr Čech, Alex Greenwood, Nick Cox, and Alex Honnold, they uncover the mindset shifts that help us stay steady when everything feels uncertain.They discuss the importance of naming your fears instead of suppressing them, accepting what you can’t control, and breaking big challenges into small, manageable steps. Through stories of athletes and leaders who chose discomfort, built resilience through “micro-dosed” challenge, and repeatedly stepped into the unknown, Jake and Damian show that fear isn’t a sign you’re failing, it’s a sign you’re expanding.This episode is a reminder that the secret to feeling calm isn’t eliminating fear, but learning to move with it: acknowledge it, act despite it, and trust that confidence grows through action, not certainty.Listen to the episodes mentioned:Tom Aspinall: https://pod.fo/e/2d3d2ePetr Čech: https://pod.fo/e/21c565Alex Greenwood: https://pod.fo/e/30cbd0Nick Cox: https://pod.fo/e/138399Alex Honnold: https://pod.fo/e/25ce8e Hosted on Acast. See acast.com/privacy for more information.