

5 Minutes to Change Your Life
Joanne Mallon
Author and coach Joanne Mallon (plus guests) shares effective, quick and easy ways to change your life for the better. Each episode lasts around 5 minutes and is designed to help move your life in a more positive direction.
“A brilliant way to make changes one step at a time.” - Woman magazine (recommended as one of its ‘riveting podcasts to enjoy during me-time’.)
“Useful bite-sized episodes” - Woman and Home magazine
Get in touch on social media @joannemallon or support the show by buying Joanne a coffee at https://ko-fi.com/joannemallon
“A brilliant way to make changes one step at a time.” - Woman magazine (recommended as one of its ‘riveting podcasts to enjoy during me-time’.)
“Useful bite-sized episodes” - Woman and Home magazine
Get in touch on social media @joannemallon or support the show by buying Joanne a coffee at https://ko-fi.com/joannemallon
Episodes
Mentioned books

Oct 6, 2025 • 6min
Boost your mental health with digital decluttering | for World Mental Health Day
In the run up to World Mental Health Day, we're talking about how a little digital decluttering can really boost our mental health.If you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying a coffee here https://ko-fi.com/joannemallonJoanne Mallon is the author of several self help books including How to Find Joy in 5 Minutes a Day, Find Your Why and How to Find Calm in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches.Joanne's books are here on Amazon https://amzn.to/3D0rn6ZGet in touch on Bluesky and Instagram @joannemallon or email joanne@joannemallon.com Joanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Sep 29, 2025 • 4min
The 90 second emotion rule - Feel it, then let it go
Today we're talking about the 90 second rule for emotions and how it can help us handle tough emotions better. Here's more on the science from Dr Jill Bolte Taylor https://www.youtube.com/watch?v=vxARXvljKBA&ab_channel=WUSA9If you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying a coffee here https://ko-fi.com/joannemallonJoanne Mallon is the author of several self help books including How to Find Joy in 5 Minutes a Day, Find Your Why and How to Find Calm in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches.Joanne's books are here on Amazon https://amzn.to/3D0rn6ZGet in touch on Bluesky and Instagram @joannemallon or email joanne@joannemallon.com Joanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Sep 22, 2025 • 5min
Micro-journaling: The social media alternative that builds positivity
If writing a daily journal is too much effort, how about micro-journaling instead?If you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying a coffee here https://ko-fi.com/joannemallonJoanne Mallon is the author of several self help books including How to Find Joy in 5 Minutes a Day, Find Your Why and How to Find Calm in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches.Joanne's books are here on Amazon https://amzn.to/3D0rn6ZGet in touch on Bluesky and Instagram @joannemallon or email joanne@joannemallon.com Joanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Sep 15, 2025 • 4min
The mood boosting benefits of cold water
Today we're looking at the wellbeing and other benefits of cold water - can we get this simply by splashing cold water on our faces?If you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying a coffee here https://ko-fi.com/joannemallonJoanne Mallon is the author of several self help books including How to Find Joy in 5 Minutes a Day, Find Your Why and How to Find Calm in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches.Joanne's books are here on Amazon https://amzn.to/3D0rn6ZGet in touch on Bluesky and Instagram @joannemallon or email joanne@joannemallon.com Joanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Sep 8, 2025 • 7min
DUMB goals vs SMART goals
Today we're looking at DUMB goals - Dream-driven, Uplifting, Method-friendly, Behaviour-triggered and how they differ from SMART goals (specific, measurable, achievable, relevant, time-bound).Here's the father of DUMB goals, Brendon Burchard, to explain more: https://youtu.be/_3AR9zH8LTE?si=3hVMHGNjG0fhSukpIf you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying a coffee here https://ko-fi.com/joannemallonJoanne Mallon is the author of several self help books including How to Find Joy in 5 Minutes a Day, Find Your Why and How to Find Calm in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches.Joanne's books are here on Amazon https://amzn.to/3D0rn6ZGet in touch on Bluesky and Instagram @joannemallon or email joanne@joannemallon.com Joanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Sep 1, 2025 • 5min
Season of change: Your theme for the final stretch
It's the start of the final quarter of the year - what's your theme for the rest of the year? What will you commit to doing by the end of 2025?If you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying a coffee here https://ko-fi.com/joannemallonJoanne Mallon is the author of several self help books including How to Find Joy in 5 Minutes a Day, Find Your Why and How to Find Calm in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches.Joanne's books are here on Amazon https://amzn.to/3D0rn6ZGet in touch on Bluesky and Instagram @joannemallon or email joanne@joannemallon.com Joanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Aug 25, 2025 • 4min
Replay: Dealing with negative thoughts
In this 5 minute episode, originally published in November '24, we learn a new technique for dealing with negative thoughts - Thank your mind and name the story.Your host Joanne Mallon is the author of several self help books including How to Find Calm in 5 Minutes a Day, Find Your Why and How to Find Joy in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches. If you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying Joanne a coffee here https://ko-fi.com/joannemallonGet in touch on Twitter and Instagram @joannemallon or email joanne@joannemallon.com Check out the podcast YouTube channel here: www.youtube.com/@JoanneMallonJoanne's books are here on Amazon https://amzn.to/3D0rn6ZJoanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Aug 18, 2025 • 6min
Replay: How to stop ruminating
Ruminating, overthinking, brooding over negative thoughts - whatever you want to call it, here's how to stop it. This episode was originally published in December '24.Your host Joanne Mallon is the author of several self help books including How to Find Calm in 5 Minutes a Day, Find Your Why and How to Find Joy in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches. If you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying Joanne a coffee here https://ko-fi.com/joannemallonGet in touch on Twitter and Instagram @joannemallon or email joanne@joannemallon.com Check out the podcast YouTube channel here: www.youtube.com/@JoanneMallonJoanne's books are here on Amazon https://amzn.to/3D0rn6ZJoanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Aug 11, 2025 • 6min
Replay: How to be at peace with yourself
In this 5 minute episode, originally published in December '23, we're talking about the idea of being at peace with yourself. What would it take for you to be at peace with yourself today? What needs to change to make that happen?Your host Joanne Mallon is the author of several self help books including most recently How to Find Calm in Five Minutes a Day https://amzn.to/47nET0R Joanne’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches.Come and say hello on Twitter and Instagram @joannemallon or email joanne@joannemallon.comIf you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying Joanne a coffee here https://ko-fi.com/joannemallon Check out Joanne's new online bookshop, featuring the best self help books she's found: https://uk.bookshop.org/shop/joannemallonYou can sign up for Joanne's newsletter One Minute Magic here: https://tinyurl.com/OneMinuteMagicJoanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/

Aug 4, 2025 • 4min
Tilt happens: What pinball teaches us about self-care
Today we're taking life lessons from the magical game of pinball.If you found this episode helpful, you can support the podcast by leaving a rating or review, or by buying a coffee here https://ko-fi.com/joannemallonJoanne Mallon is the author of several self help books including How to Find Joy in 5 Minutes a Day, Find Your Why and How to Find Calm in 5 Minutes a Day. She’s been coaching clients around the world for over 20 years and is one of the UK’s most experienced life and career coaches.Joanne's books are here on Amazon https://amzn.to/3D0rn6ZGet in touch on Bluesky and Instagram @joannemallon or email joanne@joannemallon.com Joanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her website here: https://joannemallon.com/