In the second episode of the anxiety series, Tom explores a pattern that sits at the heart of anxiety: the need for control.

Under pressure, we often try to manage everything: outcomes, opinions, and uncertainty. But instead of calming us down, this can leave us feeling drained and stuck in overthinking.

This episode introduces a simple framework to help: separating what’s in your control, what you can influence, and what’s outside of both. By focusing your energy in the right place, you can reduce mental clutter and respond more clearly.

This week’s experiment: when anxiety starts to spiral, map your thoughts into three columns : control, influence, and out of control, and focus only on what’s yours to act on.

In the first episode of the anxiety series, Tom shares a story about “Will” - someone who, from the outside, seems to have it all together, but internally feels like everything could fall apart at any moment.

This episode explores a common but rarely discussed experience: high-functioning anxiety. The kind that shows up as perfectionism, overthinking, or the constant fear of being “found out.”

Tom breaks down a simple but powerful shift that helped: learning to separate what we can control from what we can’t. Alongside this, he introduces practical tools like gathering evidence to challenge anxious thinking, spotting early physical triggers, and creating a small pause before reacting.

This week’s life lab experiment is to notice when anxiety shows up, question the story you're telling yourself, and take back control of your next move.

In this final episode of Tom’s life lab, Tom reflects on crossing the finish line of the Manchester marathon 2026.

After months of early mornings, long runs, and sticking to a plan, even when motivation wasn’t always there, the race itself becomes a moment of celebration. But what stood out most wasn’t the finish line. It was everything that came before it.

Marathon training has a rhythm. Some runs feel strong and effortless, others feel slow, heavy, and difficult. And often, the hardest part is simply getting out of the door. But over time, those small, consistent efforts begin to add up.

It led to a simple but powerful reflection on leadership. While it’s easy to focus on big moments, results, and visible milestones, what really shapes outcomes are the small decisions made day after day.

The conversations you have when they’re difficult. The preparation you do when it feels repetitive. The discipline to keep going when progress feels slow.