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In this episode of the Phase Podcast, Kieran shares some thoughts on what real leadership looks like. You can check out his recent blog, 'You Don't Need a Title To Lead' here: https://phase-hitchin.org/blog/you-dont-need-a-title-to-lead 📖 Expect to learn: - How we all have the ability to positively influence others 🤝 - The power of presence ⏳ - Why being intentional is so important 🎯 Listen to the end for Kieran's top three practical tips for positively influencing the people around you this week! 📈

In this episode, James reflects on the best way to go about setting big goals. You can check out his recent blog on New Year's resoltiuons here: phase-hitchin.org/blog/some-thoughts-on-resolutions He argues that often the best way to make changes or achieve stuff is by dreaming big. Big goals will force you into action and change your perspective on what's possible. This podcast offers further reflections on how you might go about setting big, "scary" goals for 2026. Share your dreams but share them wisely. 👥 - “Without vulnerability there’s no courage. If there’s no uncertainty, no risk, no exposure, you’re not being that brave because there’s nothing on the line.” - Brené Brown Measure outputs not inputs. 📏 - "Measuring output prevents you from ending up just doing more stuff for the sake of doing more stuff." Decide where you're going and why first. 🗺️ - “He who has a why can bear almost any how.” - Viktor Frankl Focus. Don't try to do everything at once. 🎯 - There is a legend that Victor Hugo locked himself in his room and got rid of his clothes so he couldn’t go outside in order to write The Hunchback of Notre Dame on time. (You probably don't need to throw away all your clothes, don't worry)! Decide that your identity is not based on what you do or achieve but who you are. 🪨 - "Everyone who's ever achieved something big has failed on the way. If your identity is based primarily on success and failure. It’s going to be a bumpy ride. " Comparison is the thief of joy. It may also be a thief of dreams. ☁️ “Discipline is doing the thing you hate, but doing it like you love it." - Mike Tyson

In this episode, James speaks to Rob Bryan. Rob is an expert in Human resources and Employment Law. He very kindly took the time to share his wisdom and stories with us. We think this episode will be super useful for any young person about to go into the world of work or further education. We're sure you'll also find this episode interesting if you're going through a change or challenge in your career. 🎙️🎧 Find out more about Rob's work here: https://www.robertbryan.co.uk/ Some of the key areas Rob and James discuss include: - What is work and what role does it play in our lives? 💼 - What are employers looking for? 👀 - How is the world of work changing, particularly in relation to tech and AI? 🤖 - How can anyone build professional and personal resilience? 💪 Please leave a comment with something you learnt from this episode! Also, please rate the show - we love hearing your feedback. Keep up to date with everything Phase by following us on social media @phasehitchin. 📱

In this episode, we're flipping the script on wellbeing, the economy, and the environment! Host James chats with Ben Kellard, an expert on sustainability. Ben spent a number of years at the Cambridge Institute for Sustainability Leadership (CISL). More recently, he has been doing freelance work on shaping a new economy. You can find out more about Ben's amazing work here: https://cusp.ac.uk/themes/aetw/wp44/ Ben delivers an eye-opening reality check on the economy, revealing how the system we've built is actually undermining your wellbeing and driving the environmental crisis. Get ready to learn: - The Scary Stats: We break down why 7 out of 9 planetary health indicators are flashing red 🚨 and how we've seen a 70% decrease in nature in the last 40 years.😥 - The Fatal Flaws: Why basing success on GDP (money) doesn't work 📉, and how businesses are incentivised to create stuff (finite) instead of jobs (purpose). 🛍️ - The Good News: Why the current state isn't the whole story. Human flourishing is actually abundant (like friendship and purpose) 🥰, and we already have the resources we need to thrive. - Your Action Plan: Feeling overwhelmed? We give you three things to AVOID 🚫 and three powerful, ACTIVE STEP YOU CAN TAKE TODAY to align your life with your values and build a more resilient future. 🌱 This conversation is essential if you've ever felt anxious about the future or pressured to compete for finite resources. Tune in to understand how shifting your mindset can be the ultimate act of rebellion against a system that doesn't serve you. 🚀 Your wellbeing and the planet are inextricably linked. It's time to talk about it. 🎙️ Everyone deserves hope for the future and life in all its fullness. ❤️

Do you ever feel overwhelmed, anxious, or just plain tired from constantly being online? You’re not alone. 🤯 Welcome to the Phase Podcast, in this episode we tackle the tough topic of finding balance in a 24/7 digital world. 📱 Hosts James and Molly unpack Digital Wellbeing—a vital concept that explores the physical, mental, and emotional impact of our technology use. We’ll show you why this is crucial for everyone, from Year 7 students navigating their first smartphones to adults struggling with information overload. Molly clarifies the difference between Digital Wellbeing (the overall impact of tech) and Digital Resilience (your ability to cope with its challenges). Digital media has the power to fuel a fire of creativity and connection, but if we’re not careful, it can easily blow out the flame completely.🔥 Our goal is to help you build the resilience to navigate your online life safely and thrive in it, not just survive. 💪 Inside this episode, you’ll discover the secrets of what makes your phone so addictive: James reveals a psychological trick—the variable ratio reinforcement schedule—that keeps you glued to your phone by leveraging your brain's natural dopamine reward system. He shares actionable advice on combating this, including: - Why scheduling intentional device-free time (especially during sleep) is non-negotiable. - The surprising reason why unpredictable notifications are so powerful. Molly then shares her top tips for a digital spring clean to reduce stress and overwhelm. Learn how to: - Organise your digital space by deleting unused apps and unfollowing negative accounts (out of sight, out of mind!). - Use platform settings to your advantage, including how to reset your TikTok/Instagram algorithm and how to filter out upsetting content using hidden word features. Plus, we discuss the increasing role of AI—how to use it as your personal assistant, not your butler, to protect your privacy and capacity for independent thought... Listen to the episode for more detail! 🎧 Ultimately, our devices offer amazing opportunities for connection and learning, but they shouldn't consume us. Tune in for practical, evidence-based tools that will immediately help you disconnect from the pressure and reconnect with what truly matters. Leave a review - we love hearing your feedback! Hit subscribe! You won't want to miss the episodes we've got coming up! 👀

This episode is for young people, parents and professionals looking to build confidence in themselves or others. James speaks to Kieran, who shares anecdotes and key lessons from his own journey as well as from people he's worked with over the years.💡 They cover questions such as... What is confidence? How can a lack of confidence be overcome? What obstacles do young people in particular face when trying to build confidence? What are some simple steps for improving confidence? We hope you enjoy it! Please leave a comment or rating as we love hearing our listeners' feedback.❤️ To keep up to date with all things Phase, follow or subscribe at: 📸 Instagram: @phasehitchin 👍 Facebook: Phase Hitchin 🎧 Spotify: Phase Podcast 📹 TikTok: @phasehitchin

In this episode, James interviews two Year 12 students on their work experience placement at Phase at the end of the summer term. Both Vicky and Dylan have volunteered on the Phase GROW and Step Up programmes this year. Listen to find out why they got involved, what challenges they've faced and how they've grown through their experience as young leaders. This episode is perfect for any young person considering a volunteering role or taking on new responsibilities or challenges. We hope it leaves you feeling inspired!

Moving to secondary school is a big change. It's natural that with any change, there will be challenges. In this episode, James runs through some tips and tools you might find helpful to support your child as they go from Year 6 to Year 7. The topics include maintaining rapport amidst changes, building resilience for new challenges, helping your child feel ready for a new environment and managing the challenges around smartphones and social media. Later on, James is joined by Molly and Kieran to tackle parent's most commonly asked questions about secondary school transition. Here is a link to some of the resources mentioned in this podcast: https://drive.google.com/file/d/1HziZ7Gc5GV-DJGDPqvKBPAUddskjvobG/view?usp=sharing We hope you find this episode useful. Please consider leaving a rating and a comment. If you enjoyed, be sure to subscribe and follow us on social media @phasehitchin.

This episode, James is joined by local MP Alistair Strathern! Get to know Alistair as he talks about his favourite sports, school subject, dream dinner guest and even what biscuit he would describe himself as. James and Alistair tackle a range of topics from stories of resilience to discussing where we can find hope in our current political landscape. We hope you enjoy! Please leave a rating and comment. Most importantly, be sure to subscribe and follow us @phasehitchin to stay up to date.

This Q&A episode is a rollercoaster of fun, laughs and insights into the Phase team! Ever wondered how the Phase team unwinds? Molly finds her zen in the kitchen, Kieran's a DIY and fire enthusiast, and James loves a good run or thought-provoking documentary. They also spill the beans on their secret talents – from moonwalking to Spanish fluency. Pancake Day sparks a delicious debate: Kieran's a purist with lemon and sugar (and a strange aversion to savoury pancakes!), while Molly's a classic chocolate and strawberry fan. James stays true to his love for banana and Nutella (or Biscoff!). And hold on tight for the 'most overrated chocolate bar' discussion – it gets heated! Plus, they reminisce about their favourite Phase memories, from heartwarming gifts to epic basketball trick shot showdowns in the office. Finally, they give you a sneak peek at exciting new Phase projects designed to help young people navigate those tricky transitions in life, whether it's leaving sixth form or starting secondary school. Tune in for laughs, inspiration, and a glimpse behind the scenes at Phase!

In our first episode of 2025, we chat about all things New Year’s resolutions. Did you know that, according to recent research, 74% of the UK population set them, and a staggering 96% of Gen Z do too? But how many of us actually stick to them? Join us as we chat about why resolutions often fail and share practical advice on how to set goals that truly stick. With plenty of laughs and real-life stories, we cover everything from creating meaningful habits to why accountability might be your secret weapon. Whether it’s prioritising sleep, reading more books, or even writing letters to loved ones, this episode is packed with relatable moments and fresh ideas to inspire your own resolutions. We also discuss why progress matters more than perfection and how even small, consistent changes can make a big impact on your year ahead. Plus, hear all about “habit toppling,” a clever new approach to ditching bad habits. Tune in for an engaging and reflective conversation that will leave you motivated to tackle 2025 with intention and positivity. Don’t forget to subscribe, leave us a review, and follow us on social media @PhaseIt for updates and bonus content. This episode is perfect for anyone looking to set meaningful goals, stay motivated, or simply find encouragement in the new year. Whatever your resolutions are, let’s make this year one of growth, connection, and small wins that add up to something big.

In this festive episode of the Phase Podcast, host James dives into the spirit of Christmas with four big questions: What does Christmas mean to you? What’s your favorite Christmas song? What’s the best part of a Christmas dinner? And what’s your favorite Christmas movie? With voices from the Phase team and community, this special episode is packed with heartwarming stories, laugh-out-loud moments, and reflections on the joys and challenges of the holiday season. From roast potatoes and Boxing Day football to “Fairytale of New York” and Home Alone, the answers will have you smiling in no time. James also takes a moment to acknowledge the deeper meaning of Christmas—hope, love, and light that’s for everyone, no matter their circumstances. So whether you’re decking the halls or just taking a breather, tune in for a cheerful, thoughtful celebration of the season. Merry Christmas from Phase! 🎄✨ This December, all donations to Phase get doubled thanks to the magic of Project Hope! https://www.justgiving.com/campaign/projecthope24

Ever wondered what it's like to be a young Christian today? Or, whether faith can still positively impact the life of a Gen-Z teenager? In this episode of Wellbeing Waves, James chats with Joshua, who shares his experiences and insights on faith, school, and life. Discover how Joshua's faith has shaped his life, the challenges and joys of being a Christian in a secular culture, and the impact of Christian Union on his school community. We'll also explore the role of the church in supporting young people and the importance of finding balance in a fast-paced world. Whether you're a young person looking for inspiration, a parent seeking guidance, or simply curious about faith, this episode offers a refreshing and honest perspective on the power of belief. Tune in to hear how Joshua's story can inspire you to live a life of hope, purpose, and positive impact.

In this episode of Wellbeing Waves, the focus is on the importance of asking for help and building a strong support network. Molly and Beth join the discussion, sharing their experiences and insights on how seeking help can be a source of strength. They explore the value of relationships in providing support and how to identify when it’s time to reach out. They also offer advice on building a supportive network, emphasising that it should be reciprocal and diverse. The episode encourages everyone to view asking for help as a skill and highlights the impact that supportive connections can have on well-being. Check out our Spotlight Story on the power of breathing here: https://phase-hitchin.org/blog/just-breathe

In the Season 3 opener of the Phase Podcast, we explore how to adapt smoothly to new environments, whether you’re starting at a new school, university, or job. Special guest Kirstie shares her personal journey of moving to a new town, highlighting key lessons like patience, independence, and finding joy in new routines. Tune in for practical tips on embracing change and thriving in unfamiliar surroundings! Also, hear Kieran's thoughts and questions around mobile phone usage in schools in our Spotlight Story.