Presence isn’t something you either have or don’t have, it’s a muscle you can build.

In this Life Lab episode, Tom explores why staying present is hard in a fast, noisy world, and how we can gently return to ourselves without judgment. The episode includes a simple Life Lab experiment to help you practice presence in the middle of everyday life.

Life Lab Experiment: Once a day, pause and notice one thing- a sound, a smell, a colour, an emotion, or a sensation in your body. Focus on it for 10 seconds, acknowledge it, and acknowledge yourself for noticing.

We spend most of our days in our heads: thinking, planning, solving and in the process, we often miss the signals our body is sending us.

In the final episode of the energy Series, Tom explores how your body communicates fatigue long before your mind catches up. Tight shoulders, shallow breathing, tension, fading focus - these aren’t random annoyances, they’re early warnings.

You’ll learn why ignoring these signals drains your energy so quickly, how tiny resets can completely shift your state, and how building a little more awareness into your day gives you more choice over how you respond.

This final Life Lab experiment invites you to pause, tune in, and adjust earlier, protecting your energy rather than constantly recovering it.

Most days aren’t ruined by one big stressful event, they’re worn down by lots of small ones.

In this episode of the Tom's Life Lab, Tom explores the idea of micro stressors: the emails, notifications, interruptions and task switches that quietly stack up and drain your energy without you really noticing.

You’ll learn why it’s not the size of these stressors that matters, but how they accumulate, how they show up in your body and attention, and what you can do to stop them building into something overwhelming.

This week’s Life Lab experiment helps you spot the small energy drains you usually overlook, and make simple changes that help you feel better and get more done.