What if the secret to scaling your business isn't working harder —
but starting your day with more intention? In this episode of The
Grown Up Business Podcast, Paul Avins is joined by Kat Thorne —
morning routine expert, keynote speaker, and host of The Positive
Habits Podcast. Kat shares her powerful story of nearly losing her
life in 2016 — and how that wake-up call forced her to completely
redesign her relationship with health, habits, and high
performance. Together, Paul and Kat unpack why so many
entrepreneurs sacrifice their wellbeing in pursuit of success, how
toxic morning routines silently sabotage performance, and why
small, consistent habits create the foundation for sustainable
scale. This conversation goes deep into the psychology of habit
change, the neuroscience of sleep and recovery, why your phone is
destroying your energy, and how movement, gratitude, and
intentional mornings can unlock clarity, confidence, and momentum
in your business and life. This episode is essential listening for
founders and CEOs who want to perform at their peak without burning
out — and who understand that health is the ultimate wealth
currency in entrepreneurship. Key Takeaways Why most entrepreneurs
are running on autopilot — and how to break the cycle The toxic
morning routine that nearly cost Kat her life Why getting your
phone out of your bedroom is the single best decision you can make
How 10 minutes of daily movement builds confidence, energy, and
momentum Why rest and recovery are as important as execution —
especially for long-term performance The 3-2-1 evening routine
method that optimizes sleep and mental clarity Why journaling (or
thought logging) helps you take control of your mind How gratitude
stacking at the end of each day rewires your brain for positivity
Why keeping promises to yourself builds unshakeable confidence The
power of focusing on just one habit for 21 days — and why that's
enough to start About the Guest Kat Thorne is a keynote speaker,
morning routine expert, and host of The Positive Habits Podcast.
After a life-threatening health scare in 2016, Kat completely
redesigned her approach to health, habits, and high performance.
She now works with ambitious entrepreneurs and corporate teams to
help them build sustainable routines that unlock energy, clarity,
and long-term success. Kat is on a mission to help people stop
sacrificing their wellbeing for short-term wins — and start
building lives they genuinely love. Next Steps Apply it now Choose
just one habit from Kat's top five and commit to it for 21 days: 1.
Get your phone out of your bedroom 2. Move your body for 10 minutes
every day 3. Consume positive content for 10 minutes daily 4. Drink
water before caffeine every morning 5. Journal or log your thoughts
to clear mental clutter Connect with Kat Thorne Listen to The
Positive Habits Podcast on all major platforms Follow Kat on
LinkedIn and Instagram Scale with Paul If this episode resonated,
Paul's work focuses on helping founders step out of the day-to-day
and scale with structure and confidence. Book a call with Paul:
https://www.paulavins.com/book-a-call Subscribe to the Scale-Up
Newsletter: https://www.paulavins.com/newsletter-opt-in About Paul
Avins Paul Avins is a scale-up business coach and founder of the
Grown-Up Business framework. He works with founders and CEOs to
help them move from operator to scale-up leader — building
businesses that grow sustainably, scale beyond the founder, and
create real enterprise value. Paul's work focuses on disciplined
leadership, high-performing teams, and systems that replace chaos
with clarity. Level Up. Team Up. Scale Up. Fire Up.
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