Tom Pidcock and Josh Kerr (Team GB): The Mindset Behind the Medals

Today Jake and Damian break down why your habits matter more than you think. Did you know 43% of what you do each day is habit, not conscious choice? That means nearly half your day is lived on autopilot. So where is your autopilot taking you? This episode breaks down: Why tiny daily actions shape your entire identityHow Sam Tomkins, James Clear, and Jo Malone use micro habits to stay sharpHow to journal proof of your progressThe 3 questions to ask yourself before any taskAnd why folding your clothes well might just change your life Damian and Jake dig into practical, science-backed tools you can use today to start living more intentionally—and performing at your best without burning out. Plus: The start of Damian’s new series on Essential Habits drops Wednesdays in the feed. Make sure you’re subscribed so you don’t miss out. Listen to the full length episodes referenced in this podcast: Sam Tomkins: https://pod.fo/e/14cdef Jo Malone: https://pod.fo/e/bbdc9 James Clear: https://pod.fo/e/16868c

There’s a certain kind of strength that comes from knowing who you are, even when the world tries to tell you otherwise. That’s what stood out in my conversation with Rio Ferdinand. Not just the success, but the mindset behind it: the habit of refusing to be reduced to a single story. Rio’s journey is a lesson in identity, drive, and turning fear into fuel. With all the labels the world tries to throw at us, it’s not just about ignoring them, it’s about choosing your own. From the football pitch to the ballet studio, Rio shows us what it means to challenge assumptions and walk your own path, even when it’s uncomfortable. In this episode, I also dig into a powerful psychological study that reveals how quickly our judgments are shaped by context, how one label can change everything we think we see. It’s a sobering insight into how easily we box others in… and how often we do it to ourselves. If you’ve ever questioned the limits placed on you, or wanted to rewrite the script entirely, there’s something in this one for you. Here is a list of studies referenced in the episode: Stereotype and Social Class Study. Researchers: John Darley and Paget Gross (1983)The Pygmalion Effect Study. Researchers: Robert Rosenthal and Lenore Jacobson (1968)Name Bias in Psychiatric Diagnosis. Researcher: Dr. Luke Birmingham (referenced in "Pigeonholed" by Laura L. Osterhout) Listen to the full episode with Rio Ferdinand here: https://pod.fo/e/15914

Damon Hill is a former Formula 1 World Champion and one of the most thoughtful voices in motorsport. The son of legendary racer Graham Hill, Damon carved out his own legacy in a sport shaped by speed, risk, and legacy. In this episode, he opens up with a rare mix of honesty and introspection, sharing stories that go far beyond the racetrack. The conversation dives into Damon’s memories of Ayrton Senna, not just as a rival, but as a human being. He reflects on Senna’s deep sense of duty to Brazil, his kindness off the track, and the emotional shockwave that followed his tragic accident. It’s a raw, moving look at what it meant to lose someone who carried so much weight for an entire nation. Damon also gets personal about the influence of his father, Graham Hill. He talks about growing up in the shadow of greatness, navigating grief, and eventually finding his own path in the same high-stakes world.  This episode offers a heartfelt exploration of the human side of racing, with Damon sharing honest lessons on family, legacy, and overcoming adversity that will resonate with fans and newcomers alike. Damon Hill's documentary, "Hill" is coming to Sky Documentaries soon.  🚨 Partners FORA 👉 Claim a free day pass at any Fora workspace and find the perfect home for your business here: https://hppod.co/FORAHP Explore offers and discounts through our other partners: https://hppod.co/partners

This episode of High Performance is in partnership with The Department for Business and Trade (DBT) and The UK Export Academy.   In the special episode, Jake Humphrey leads a powerful roundtable conversation exploring the real challenges and rewards of expanding your business internationally.    Featuring voices from the UK Export Academy and a range of inspiring UK entrepreneurs, the episode dives into practical advice, cultural insights, and personal stories from those who've successfully taken their businesses global.   The UK Export Academy is a free training program designed to help UK businesses expand into international markets, increasing their reach and profitability by tapping into new overseas customers.   If you would like to know anything else about taking your business global, or to sign up to the free UK Export Academy, click the link here: great.gov.uk/campaign-site/global This episode features Mark Burkett, Trade Advisor at the UK Export Academy, Raj Theper, Adviser at the UK Export Academy, Laura Ward, founder of EXEAT, Lyndsay Mitcheson, founder of Neo Walk, Saul Parker, co-founder and CEO of The Good Side, and Elizabeth Lamb, Managing Director of The Data Escape Room"

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