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This final episode of the year is a gentle invitation to pause and review. I walk through some of the questions I ask myself at the end of every year: How closely have I lived my values? Where have I found meaning through coherence, purpose and mattering?When did my strengths help me through challenge Where did small tools in my wellbeing toolkit make a real difference?I also share ideas for reflecting on your “things to do before I die” list, moments of joy and awe, and the goals you might choose for 2026. Join me for a reflective wander through values, meaning, strengths and flourishing, and perhaps giving yourself credit for more than you realise!

In this episode I am joined by Dr Helena Marujo, who describes herself as a joyful, socially engaged citizen and an activist through science. I love that. Helena traces the moment she realised she wanted to move beyond only measuring depression in young people and start asking different questions - ones about hope, justice, love and community. From there, her work has flowed into neighbourhoods, schools, ministries and global peace projects. What stayed with me most was her belief that our small “handfuls of sand” - a letter to neighbours, a conversation in a local salon, a community gathering - genuinely change the larger desert we share. If you have ever wondered whether what you do in your own street, family or team really matters, this conversation may give you heart.

I’ve just been to see Metallica (again!) and it sparked a whole stream of reflections about why big concerts, sporting events and live shows feel so good for us. In this episode I unpack the science behind those moments - collective effervescence, neural synchrony, emotional contagion, awe, shared identity and nostalgia , and how they shape our memories, emotions and wellbeing. I also share a few stories from the mosh pit and a Harry Enfield show, then invite you to reflect on how you can bring more of this energy, meaning and joy into your own life.

On this Walk and Talk, I share a reflection sparked by my recent conversation with Dr Corey Keyes. We explored the idea of languishing as a kind of emotional hunger - that gnawing sense of emptiness many people feel even when life looks fine on the outside. We talk through why those small, nourishing habits matter, how our “mental vitamins” build readiness for the inevitable ups and downs, and why every step toward feeling more alive counts. A gentle reminder that we do not need to leap into flourishing, sometimes it starts with feeding the parts of us that feel hungry.

In this Walk and Talk, I dip into the fascinating world of affective forecasting - the way we predict our future feelings and how those predictions shape our choices. From holidays and hikes to dentist appointments and morning coffee, our brain is constantly making emotional predictions. Yet the science shows we are not always as accurate as we think. As we explore the components of valence, specific emotions and intensity, I share how understanding these patterns can help us make wiser, more aligned decisions in daily life and in the bigger picture.

In this Walk and Talk, I reflect on my recent conversation with philosopher Dan Weijers about how artificial intelligence is reshaping the way we think, connect, and make choices. We explore the ethics of AI companions, the role of philosophy in developing critical thinking, and how we can use awareness and reflection to make wiser, more intentional decisions in a world overflowing with information. Learn more about Dan’s work here: www.danweijers.com

In this Walk and Talk, I explore one of the components of Psychological Capital - Efficacy - and how it shapes our sense of self-belief. I share some of the research on efficacy and what it really means to believe in our ability to make things happen. You will hear reflections from recent conversations with leaders who’ve experienced imposter thoughts (not a syndrome!) and how reframing these moments can strengthen our belief in ourselves. Together, we will unpack the difference between confidence and efficacy , vand explore practical ways to mobilise our motivation, skills, and support networks to achieve what matters most.

I am joined by Dr Lucy Hone for a heartfelt conversation on grief literacy, living losses and what it truly means to flourish. We explore the science of grieving, how language shapes healing, and ways to find hope after loss.This episode leads up to the launch of Lucy’s new book How Will I Ever Get Through This? - available for pre-order via Australian retailers:   Allen & Unwin https://www.allenandunwin.com/browse/book/Lucy-Hone-How-Will-I-Ever-Get-Through-This-9781761472602   Booktopia https://www.booktopia.com.au/how-will-i-ever-get-through-this--lucy-hone/book/9781761472602.html   Readings https://www.readings.com.au/product/9781761472602/how-will-i-ever-get-through-this--lucy-hone--2026--9781761472602   The Nile https://www.thenile.com.au/books/lucy-hone/how-will-i-ever-get-through-this/9781761472602   Amazon https://www.amazon.com.au/dp/1761472607

Today I wander through an idea that has been bubbling away for a while - ageing and identity. I share a sweet adventure with my mum, Hazel, a few reflections from friends and colleagues, and a lens from Brian Lowery’s Selfless that invites us to see how others shape our self-image across the years. Together we explore a mindset that supports vitality: staying curious, building social connection, moving our bodies in ways we enjoy, and contributing so we feel a strong sense of mattering. You will also hear nods to Lucy Ryan’s Revolting Women and the wisdom of Anne Riches.

In this Walk and Talk, I chat with Professor Andreas Krafft, whose research into hope and future thinking has inspired people around the world. We explored how hope is not just a feeling - it is an active choice to move forward with purpose and possibility. Andreas shared how our perception of the future shapes our wellbeing, and how walking into the future together builds trust, agency, and connection. It’s a conversation about human potential, collective hope, and the small actions that help us flourish - individually and as communities.

In this week’s Walk and Talk, I am joined by the wonderful Leona Brandwene. We explored what it means to flourish - feeling good, functioning well, and having the tools to meet life’s challenges with purpose and energy. Leona shared her journey from cardiac rehabilitation to corporate wellbeing and now to teaching in the Master of Applied Positive Psychology program at the University of Pennsylvania. We spoke about identity, service, meaning, and how younger generations are shaping their own vision of flourishing. It is a rich and inspiring conversation that left me reflecting on the value we bring through the roles we play in life.

I catch up with my long-time colleague and friend Clive Leach. Clive and I explore what makes strengths-based, Positive Psychology coaching so powerful. It is about weaving performance and wellbeing into one powerful approach. Clive shares his insights from years of coaching in schools, organisations, and leadership programs, reminding us that wellbeing is the foundation of sustainable success. When we nurture it, true performance follows naturally. Join me for this inspiring conversation and see how blending performance and wellbeing can change the way we think about success.

From lifelong friendships to my own 30-year partnership, I know that relationships can be our greatest source of joy, and sometimes our biggest challenge. In this week’s Walk and Talk, I share what I’ve learned about helping relationships flourish, drawing on decades of research, personal experiences, and a little humour. I explore why social connection is one of the strongest predictors of wellbeing, the role of shared history and language, and simple ways we can build deeper bonds that stand the test of time - whether with a partner, friend, or family member!

In this episode, I sit down with Professor Stewart Donaldson to explore why our attention may be the most valuable asset we have. From building the first PhD program in Positive Psychology to championing human flourishing across the globe, Stewart shares powerful insights into how science and practice come together. We talk attention, wellbeing, and why I believe the 'Future is Human'.

In this Walk and Talk, I reconnect with my friend and colleague David Caruso - someone I first met more than 20 years ago, right at the start of the emotional intelligence journey. Together, we reflect on the origins of EI, its distinction from EQ, and how the science has grown and strengthened over the decades. David shares candidly about his career, his role in developing the MSCEIT assessment, and what he has learned about the real-world application of emotions in leadership, relationships, and even everyday life. We also explore the “dark side” of emotional intelligence, the role of culture, and why managing emotions may be the most important ability of all. It is a conversation that is both practical and deeply human - with insights you can apply whether you are a leader, practitioner, or simply curious about how emotions shape our world. Episode links: EI and “EQ”: https://psycnet.apa.org/fulltext/2026-05658-001.html MSCEIT 2 5-Study Article: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1539785/full