Walk and Talk

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.