What if high performance isn’t just winning, but winning without sacrificing your health, relationships, or sense of purpose? Shaun sits down with James Laughlin to unpack the habits that drive sustainable success on the field and off it. James shares practical frameworks for decision-making, prioritisation, and building routines that protect energy and prevent burnout.

Guest Bio

James Laughlin is a high-performance coach, keynote speaker, and author of Habits of High Performers. A former multi-time world champion, he now works with leaders, athletes, and high-performing teams to build sustainable habits that drive results without burnout.

Episode Summary

James reflects on the reality that external success can hide internal struggle. Despite becoming a world champion, he was running on low sleep, leaning on alcohol, overworking, and watching his marriage deteriorate. That experience sparked a deeper question: Can you perform at a high level professionally while also thriving personally?

Together, Shaun and James challenge the idea that high performance means doing more. Instead, they explore habits that help people succeed with clarity and consistency - learning to say “no,” creating a values and priorities filter for decisions, building momentum through routines, and shaping environments that support growth. They also discuss the role of purpose, how elite performers manage self-doubt, and why “counterbalance” matters more than chasing work-life balance.

Key Discussion Points

· A healthier definition of high performance: success with wellbeing and strong relationships

· Why high performers say “no” more often than most people

· The Values & Priorities filter for clearer decision-making

· Choosing long-term priorities over short-term ego wins

· Consistency beating motivation, and why discipline is temporary

· Intrinsic vs extrinsic motivation and how it shapes behaviour

· Capturing wins to manage self-doubt and imposter syndrome

· How gratitude and reflection shift mindset

· Environment design: people, culture, and physical space

· Relationship systems: boundaries, rituals, date nights, and planning time in advance

· “Habits over hustle” and using counterbalance to avoid burnout

· Intention as a defining trait of elite performers

· Purpose as a protective factor against burnout and unhealthy coping

Timestamps

• 0:00 – Shaun's intro and sponsorship mention
• 0:35 – James returns to the show and the story behind the book
• 2:01 – World champion success vs the hidden cost off the field
• 4:09 – Redefining high performance beyond "winning"
• 4:41 – Saying no as a key high-performance habit
• 5:33 – The Values & Priorities filter
• 7:06 – Choosing Finn's school production over a major London event
• 9:01 – Consistency, discipline, and habit formation
• 9:27 – Intrinsic vs extrinsic motivation
• 13:07 – Self-doubt, imposter syndrome, and the Personal Victory Journal
• 15:28 – Gratitude and scanning for what's going right
• 17:45 – Culture and environment: "lifters vs leaners"
• 19:42 – Relationships and boundaries that protect what matters
• 23:56 – Counterbalance vs work-life balance
• 27:24 – Intention and execution as the separator
• 30:27 – Purpose and meaning as burnout prevention
• 33:40 – Three habits for 2026: routine, standards, reading
• 36:32 – How long habits take to stick (66 days on average)
• 37:34 – Where to find James and what's coming next

Resources Mentioned

· Free High-Performance Planner: www.jjlaughlin.com/planner

· Website: www.jjlaughlin.com

· Podcast: Habits of High Performers

· Book: Habits of High Performers (Amazon)

Other Books:

· The Alchemist - Paulo Coelho

· Think and Grow Rich - Napoleon Hill

· Four Thousand Weeks - Oliver Burkeman

Zion Armstrong is a former elite athlete and global business leader. This episode explores the transformative power of mentorship, resilience, and intentional leadership. From a troubled youth in New Zealand to the global boardrooms of major corporations, Zion shares how sport, structure, and love helped shape his journey. This conversation is a masterclass in authenticity, parenting, and purpose driven leadership.

Key Themes & Takeaways

1. Turning Points & Mentorship

• Zion shares a pivotal moment from his youth involving a stolen motorbike and a compassionate police officer who chose to mentor him rather than punish him.
• This officer gave Zion time, structure, belief, and love, becoming a father figure and changing the trajectory of his life.

2. Sport as a Catalyst

• Athletics gave Zion hope, discipline, and self-worth. It helped him build confidence, gain respect, and develop a sense of purpose.
• The structure and goals in sport translated into life lessons that shaped his career and leadership style.

3. Intentional Parenting

• Zion reflects on his journey as a father, acknowledging past mistakes and the importance of being present and intentional.
• He emphasises setting goals with his children, creating quality time, and role modelling values like discipline and love.

4. Managing Competing Priorities

• He discusses the challenge of balancing ambition with family life, especially post-divorce.
• Zion uses structured planning and support systems to ensure he’s present for his kids while maintaining professional commitments.

5. Technology & Parenting

• Zion and Shaun explore the struggle of managing kids’ screen time and promoting healthy habits.
• They stress the importance of co-creating boundaries, being consistent across households, and role modelling tech discipline.

6. Leadership Philosophy

• Zion’s leadership is grounded in authenticity, values, and understanding individual definitions of success.
• He uses tools like new leader integration workshops and 90-day plans to foster trust, alignment, and growth.

7. Career Advice & Growth

• Zion encourages young people to get a foot in the door, focus on learning, and network authentically.
• He highlights the importance of reading, surrounding yourself with good people, and capturing meaningful quotes for reflection.

Memorable Quotes

• “Kids need role models, not critics.”
• “You only need two things in life: meaning and purpose, and love and connection.”
• “If you find a quote that resonates, write it down. It’ll help you on the tough days.”

With over 25 years of executive leadership in the energy and resources sector, Janette Hewson is a seasoned director and strategic leader who knows how to navigate both boom times and tough downturns. An expert in building strong internal and external relationships, Janette thrives on collaboration to deliver business objectives and drive results.

In the boardroom, Janette brings a respectful diversity of thought, sharp strategic insight, and the ability to build consensus even on complex issues. Her broad expertise spans external affairs, stakeholder engagement, ESG, major project delivery, procurement, legal advisory, governance, risk management, internal audit, policy development, and corporate strategy.

Having led through crises, restructures, acquisitions, expansions, and closures, Janette has honed her leadership skills and a deep understanding of business transformation. She is passionate about building effective teams and transforming business units to achieve sustainable success.

Episode Summary

Janette is a dynamic leader and advocate for the Mining and Resources sector. In this episode, she shares her journey from a legal background to becoming the CEO of QRC, and how mining has not only shaped her career but also allowed her to make a meaningful impact on communities across Australia and the Pacific.

This episode explores the evolving narrative of mining, the sector’s social and economic contributions, and the exciting future ahead, particularly for young people and those passionate about sustainability, innovation, and regional development.

Key Discussion Points:

Janette’s Unconventional Path into Mining

• From Mount Isa to the highlands of Papua New Guinea.
• Transitioning from law to general counsel, and eventually into executive leadership.
• The role of serendipity and saying “yes” to unexpected opportunities.

Mining as a Platform for Social Good

• Opening a literacy library in PNG and the emotional impact of that experience.
• Supporting Indigenous communities in Australia through employment and business partnerships.
• The shared social challenges across remote communities globally, and how mining can help address them.

The Power of Belonging and Purpose

• Why Janette feels at home in the mining industry.
• The camaraderie and mission-driven culture of mining teams.
• How the sector fosters a sense of collective achievement and community.

Public Perception vs. Reality

• The challenge of misinformation and activism in shaping public opinion.
• The importance of transparency and storytelling in changing the narrative.
• How QRC and its members are engaging with schools and communities through the Queensland Minerals and Energy Academy (QMEA).

The Future of Mining

• Strong long-term demand across commodities: coal, gold, copper, and critical minerals.
• The rise of automation, AI, and remote operations, and to the new skills required.
• The need for policy reform, faster approvals, and global competitiveness.

Opportunities for the Next Generation

• Why now is a great time to enter the mining industry.
• The sector’s role in decarbonisation and environmental innovation.
• The global mobility and career growth potential for mining professionals.

Key Quotes

• “Every day is a school day. That’s the beauty of the industry, you’re always learning.”
• “Mining only exists because society needs it. We’re not mining for the sake of it.”
• “If you want to do good for the environment, come and join the industry and help us decarbonise the world.”

Industry Insights

• Queensland’s resources sector contributes $120 billion to the state economy.
• Supports 1 in 6 jobs across the state.

Social & Environmental Impact

• Literacy and education programs in PNG and regional Australia.
• Indigenous employment and business development.
• Rehabilitation and sustainability initiatives across mine sites.
• Repurposing historic mining assets for renewable energy projects like pumped hydro.

Resources & Links

• Queensland Resources Council (QRC): qrc.org.au
• Queensland Minerals and Energy Academy (QMEA): qmea.org.au

In this episode Shaun interviews Paul Miller, highlighting his rugby career with the All Blacks, Chiefs, Highlanders, Otago, and Southland. They Paul's journey, including highs and lows, battling cancer, and his transition into life after rugby. Paul is also a team member at Stellar Recruitment.

Rugby Career & Influences

• Early Days in Gore: Raised in a tough environment, played for King’s High School, Otago, and Southland.
• Intimidation on the Field:
  • Paul was an intimidating player but recalls being wary of players like Jerry Collins and Philo Teatea.
  • Jonah Lomu was also a force to reckon with but played in a different position.
• Biggest Influences:
  • His parents played a huge role—his father was tough and stoic, and his mother was nurturing.
  • Coaches and teammates helped shape his career.

Adversity & Growth

• Handling Setbacks in Rugby:
  • Dropped from Super Rugby despite being an All Black—struggled with the sudden fall.
  • Faced career challenges but learned resilience.
• Cancer Battle & Perspective Shift:
  • Paul describes cancer as the toughest battle of his life.
  • Forced him to reflect on his lifestyle, mindset, and personal struggles.
  • Realised he had been carrying anger and unfulfillment from his playing days.

Alcohol & Mental Well-Being

• Drinking Culture in Rugby:
  • Early in his career, drinking was used as a social tool and escape.
  • Highlanders culture involved heavy drinking, which masked deeper issues.
• Changing Perspective on Alcohol:
  • Recognised the impact of binge drinking on mental and physical health.
  • Now Paul focuses on responsible drinking and helping his son navigate similar challenges.

Parenting & Legacy

• Raising His Son, Max:
  • Taking a balanced approach—supports but doesn’t push too hard.
  • Wants Max to develop humility and resilience.
• Advice to His Younger Self:
  • Work harder, don’t rely solely on talent.
  • Build sustainable habits—training, fitness, and discipline should be lifelong commitments.
  • Avoid complacency and always strive for growth.

Final Thoughts & Reflections

• Paul acknowledges that others may have it tougher, so it’s important to stay grounded.
• A favourite quote: "You only get two lives. The second begins when you realise you only have one."
• Grateful for family, friends, and the lessons life has taught him.

Trevor Hendy is a legendary Ironman champion, mentor, and wellness advocate. Trevor takes a deep dive into his journey—from a young boy afraid of competition to becoming one of the most dominant figures in surf lifesaving history.

His story doesn’t stop at sporting success, Trevor opens up about the internal battles that came with fame, the personal challenges that forced him to redefine his purpose, and how he found true fulfilment beyond competition. This episode is packed with wisdom on resilience, self-discovery, and the power of presence.

Key Takeaways & Highlights

Trevor’s Early Years & Finding His Competitive Edge

• How a reluctant eight-year-old was “volunteered” by his father to join Nippers.
• The fear of competition and how his dad’s clever strategy helped him push past his initial resistance.
• The mindset shift took him from feeling out of place to becoming a fierce competitor.

The Golden Era of Ironman Racing

• The rise of Ironman racing in Australia—huge crowds, national TV coverage, and the Kellogg’s vs. Uncle Toby’s rivalry.
• The moment Trevor realised the sport had become mainstream (spoiler: it involved 10,000 screaming fans at Bondi Junction).
• Competing on Baywatch, rubbing shoulders with Pamela Anderson, and witnessing a Hollywood whirlwind firsthand.

Kelly Slater, Peak Performance & The Power of Presence

• How Trevor and Kelly Slater formed a deep connection over their shared drive for greatness.
• The surprising secret behind Kelly Slater’s success and his ability to perform in clutch moments.
• The lesson that elite athletes, business leaders, and everyday people can learn from being truly present.

Overcoming Life’s Toughest Challenges

• The setbacks no one saw coming—divorce, bankruptcy, mental health struggles.
• Why life’s biggest challenges are actually designed to help us grow.
• His three-step process for navigating tough times:
  1. The shift from victim to the creator – stop saying “This happened TO me” and start seeing challenges as opportunities.
  2. Feel it to heal it – growth comes from facing pain, not avoiding it.
  3. Find yourself, know yourself, trust yourself – your intuition is your best guide.

Daily Rituals for Longevity, Energy & Mental Clarity

• Why he gave up alcohol, dairy, processed sugar, and gluten—and the incredible impact on his body.
• The one fitness goal that drives him: is being able to walk up any hill, surf any wave, and ski any mountain at 80 years old.
• His non-negotiables for a high-energy life:
  • Daily movement (ocean swims, yoga, breathwork).
  • Meditation & breathwork for mental clarity.
  • Nutrient-dense diet, focusing on fuel, not just food
  • Avoiding anything that slows the body down (toxins, stress, poor sleep)
  • The surprising results of his biological age test (hint: his immune system is decades younger than his actual age).

Advice to His Younger Self

• What he’d tell the driven but insecure 18-year-old version of himself.
• The powerful reminder that everyone needs to hear: “You are already enough.”
• Why real growth comes from embracing every part of the journey—even the difficult chapters.

Resources & Links Mentioned

Trevor Hendy Instagram: @handytrev
Future Lab Podcast (with Kelly Slater episode): Listen Here
Breath & Breakthrough Retreats: Learn More
Life Changing Foundation: Website
Melrose Health Supplements: Visit Here
12-Day Mini Masterclass on Victim to Creator Mindset: Watch on Instagram

In this episode, Shaun and James discuss strategies for starting the year strong, building sustainable habits, and finding purpose. James shares powerful frameworks elite performers use—from prime ministers to top athletes—to set and achieve meaningful goals.

Key Takeaways:
Reflection Before Resolution – Take stock of the past year by revisiting key moments. Ask yourself:

• What went well?
• What didn’t go well?
• What did I learn?

Start, Stop, Continue Framework – Used by Fortune 50 companies:

• Start: What new habits or actions should you introduce?
• Stop: What’s holding you back that you need to eliminate?
• Continue: What’s working that you should maintain?

Most Valued Priorities (MVPs) – Instead of setting 20+ goals, focus on 3-5 key priorities.

The Power of Visualisation & Journaling – Neurosurgeon James Doty’s method:

• Write down your goals daily.
• Read them aloud.
• Close your eyes and feel what achieving them would be like.

Accountability & Leverage – Find an accountability partner who will check in regularly. Use consequences to stay committed (e.g., James pledged to donate to a political figure he disliked if he didn’t write daily!).

Building Winning Habits – Key traits of high performers:

• Master one habit at a time.
• Stick with it for at least 66 days (University College London study).
• Meditation, journaling, exercise, and structured routines create focus and discipline.
• Understand your natural rhythm (morning vs night person) and design habits accordingly.

Discovering Purpose & Values – James emphasises:

• Purpose evolves over time—don’t put pressure on yourself to find one fixed mission.
• Identify your values by analysing where you spend time, money, and energy.
• Align actions with values for sustained motivation.

Key Quotes:
"High performers have habits that are different from low performers – they know how to sustain success."
"Write, read, and visualise your goals every day – morning and night."
"If you don’t know your values, you’re easily swayed by distractions and shiny objects."
"Pick ONE habit at a time. Master it. Then move to the next."

Connect with James Laughlin:
Lead on Purpose Podcast – Available on Spotify, Apple Podcasts & YouTube. Ranked #1 in New Zealand!
Instagram: @JamesLaughlin

Resources Mentioned:
- Masterclass on Setting Up Your Year – - https://www.jjlaughlin.com/2025replay
- Core Drivers Diagnostic Tool (Deeper Signals) - contact James via his website www.jjlaughlin.com
- Jonah Oliver’s Values Clarity Exercise - https://northframework.typeform.com/Stellar

About James:

James Laughlin stands at the forefront of High Performance Leadership and Personal Mastery, earning global recognition as a pioneering strategist in the field. As a highly sought-after international keynote speaker, James captivates and inspires diverse audiences worldwide with his compelling insights and transformative messages. His extensive experience spans working with elite performers and leading organizations, including professional athletes, influential CEOs, and multinational corporations, empowering them to lead with unwavering conviction and achieve remarkable success.

Jonah Oliver is a distinguished performance psychologist known for his work with elite athletes like golfer Cameron Smith, V8 teams, surgeons, business leaders, and more. Jonah brings his wealth of experience to the table, discussing the intricate details of sustained high performance.

Key Topics Covered:

• Understanding Sustained High Performance: Exploration of what sustained high-performance means and how it can be achieved.
• The Role of Failure in Success: Discussion on why failure is essential to achieving success and how it shapes high-performing individuals.
• Neurobiology of Stress: Insight into the brain's response to stress and techniques to manage and interpret stress positively.
• Psychological Flexibility: Explanation of psychological flexibility and its crucial role in maintaining high performance.
• Vision and Values: The importance of having a clear vision and strong values in both personal and professional life.
• Practical Insights and Strategies: Jonah shares practical advice on dealing with challenges, and adversity, and developing a growth mindset.
• Applying Psychological Science: How psychological principles can be applied across different contexts, from sports to surgery to business.
• Developing a Growth Mindset: The necessity of real-life exposure to stress and adversity for developing a growth mindset.

Key Quotes:

1. "Failure is a prerequisite to success. If you want to achieve great things, you have to be willing to feel the pain, the price of entry."
2. "You do not learn a growth mindset by reading a book on it. You only develop it through in situ exposure."
3. "Life is not about how hard things are. It’s about how important things are."
4. "Psychological flexibility is the beating heart of sustained high performance."
5. "Doing the things that matter with the people that matter in a values-based way is the recipe for a life of sustained high performance."

Attitude is Everything:

"A bad attitude is like a flat tyre. You can't go anywhere unless you change it." This applies to all facets of life: personal, professional, and family.

Three Basic Psychological Needs:

Relatedness: Quality of connection, feeling seen, heard, and valued.

Competence: Feeling good at something, is essential for motivation.

Autonomy: Having control over one's actions and environment.

Positive Energy vs. Energy Vampires:

• Positive Energizers: Individuals who uplift and inspire others.
• Energy Vampires: People who drain energy and enthusiasm.

Building an A+ Attitude:

• Compelling Goal: Must have a clear and motivating purpose.
• Engagement: Being fully invested in what you do.
• Progress: Continuously developing competence.
• Consistency: Regularly showing up and putting in the effort.

The 20 Mile March:
Concept of consistent, disciplined effort towards goals.

Inspirational Practices

• Daily Touch: Simple, consistent gestures of connection with loved ones.
• Positive Interactions: Showing enthusiasm and positivity in daily interactions.

Final Thoughts

• How you show up and your attitude can transform your life and those around you.
• Challenge: Implement one change based on the day’s learnings.