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On the show
Recent episodes
E210: The Podcast is (Finally) Back, Here's What I'm Prioritising in 2026
Jan 11, 2026
28m 19s
E209: I Turn 30 Today, These 16 Lessons Shaped My 20s
Dec 11, 2025
1h 30m 56s
E208: Am I Struggling?
Oct 17, 2025
18m 06s
E207: Progress Just Kind of... Happens
Jun 30, 2025
18m 27s
E206: 100 Days to Q4, Bias Towards Action, Building a Lucky Life
Jun 23, 2025
24m 10s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 1/11/26 | E210: The Podcast is (Finally) Back, Here's What I'm Prioritising in 2026✨ | podcastprioritization+1 | — | Acast | — | educationself improvement+3 | — | 28m 19s | |
| 12/11/25 |  E209: I Turn 30 Today, These 16 Lessons Shaped My 20s✨ | life lessonspersonal development+2 | — | AcastLife and Lessons | — | self improvementlife advice+1 | — | 1h 30m 56s | |
| 10/17/25 | E208: Am I Struggling?✨ | personal strugglesself-reflection+1 | — | AcastLife and Lessons | — | self improvementmental health+1 | — | 18m 06s | |
| 6/30/25 | E207: Progress Just Kind of... Happens✨ | productivityprogress+1 | — | AcastLife and Lessons | — | self improvementsociety+1 | — | 18m 27s | |
| 6/23/25 | E206: 100 Days to Q4, Bias Towards Action, Building a Lucky Life✨ | bias towards action100 days+2 | — | AcastLife and Lessons | — | actionluck+1 | — | 24m 10s | |
| 6/16/25 | E205: The Life You Want is 45 Minutes Away, People Want You To Win, You Need To Draw a Line in the Sand✨ | self-improvementpersonal growth+1 | — | AcastLife and Lessons | — | drawing a linelife changes+1 | — | 22m 39s | |
| 3/7/25 | E204: Talking in Paris, Visiting Parliament, and The Power of Doing Things Often Enough✨ | public speakingpolitics+2 | — | AcastLife and Lessons | Paris | Parisparliament+2 | — | 20m 18s | |
| 2/14/25 | E203: A Phone Call That Ruined My Month, and You Don't Need to Seek Answers✨ | mindsetfeedback loops+1 | — | 20 books that transformed my 20sAcast+1 | — | self improvementlife lessons+1 | — | 17m 39s | |
| 1/17/25 | E202: A Mindset to Make Hard Things Easier, and Finding The Root Cause of Your Problems✨ | mindsetproblem-solving+1 | — | 20 books that transformed my 20sAcast+1 | — | bookstransformation+1 | — | 15m 52s | |
| 1/10/25 | E201: Why You'll Win 2025 One Week at a Time✨ | mindsetpersonal development+1 | — | 20 books that transformed my 20sAcast+1 | — | 2025small issues+1 | — | 18m 52s | |
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| 1/1/25 | E200: Episode 200 Q&A – My Book, Lord Sugar, Dealing With Family Illness, and My Tinder Bio | On this week's episode of Life and Lessons, to mark episode 200, we do something a little bit different.I sat down with my close friend Adam Horton and invited him to switch roles and interview me. Adam puts your questions to me, on topics including the consistency of this podcast, progress on my book, the behind-the-scenes stories of my time on The Apprentice, dealing with my dad's illness, my Tinder bio and more.This episode feels really special. Adam does an amazing job of steering this conversation and getting me to open up, and I feel so fortunate to have got to this huge milestone.Thank you for being here – here's to another 200! Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 12/21/24 | E199: Why You MUST Plan 2025, And Why Comfort Will Make You Weak | Book a year planning session here: https://seanspooner.co.uk/planOn this week's episode of Life and Lessons, I tell you the story of how broken car ruined my week, I share a lesson it taught me, and then I plea with you to make a plan for 2025 – regardless of how you do it. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 12/13/24 | E198: 7 Lessons I Needed to Hear at 19 | Download the 20 books that changed my 20s – for free: https://seanspooner.co.uk/booksOn this week's episode of Life and Lessons, to make turning 29, I share 7 lessons I needed to hear 10 years ago, when I was 19. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 12/6/24 | E197: How I'm Planning 2025, and If I'm Quitting The Marathon Challenge | Download the 20 books that changed my 20s – for free: https://seanspooner.co.uk/booksOn this week's episode of Life and Lessons, I give you an update on running three marathons in ten weeks, and I share some details on how I'm approaching my planning for 2025. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 11/10/24 | E196: Act Like The Person You're Not | On this week's episode of Life and Lessons, I make the case for why you should act like the person you're not, and I explain why right now is a perfect time to turn off the noise of the world and focus on yourself. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 11/3/24 | E195: You're Winning The Slow Uphill Battle of Life – Even if it Doesn't Feel Like it | If you feel like you're fighting a constant uphill battle that you can't seem to win, it's probably your mind playing a trick on you. You are making progress, even if it doesn't feel like it. And when you zoom out far enough, you can see just how dramatically your life is changing. So you need to keep going. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 10/20/24 | E194: Oliver Burkeman: Working Harder Isn't Helping You! You'll Never Reach All Of Your Goals! | Oliver Burkeman is a journalist and author of books including The Sunday Times Bestselling 'Four Thousand Weeks' and his latest release, 'Meditations For Mortals'. No matter how hard you try, you're never going to get everything done. There simply isn't enough time in our finite lives for us to tackle everything we'd like to. Our to-do lists are always going to win the battle. So what can we do about that?In this conversation, Oliver makes the case that surrendering to reality and being kinder to yourself is the true source of productivity, and offers practical ideas on how you can get more done and feel better in the process. Listen to Meditations For Mortals on Audible for free: https://www.amazon.co.uk/Audible-Free-Trial-Digital-Membership/dp/B00OPA2XFG?tag=seanspooner-21Buy Meditations For Mortals on Amazon: https://amzn.to/48fJAvc Oliver Burkeman: https://www.oliverburkeman.com/Sean Spooner: https://www.seanspooner.co.uk/ Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 10/12/24 | E193: Running 2 Marathons in 3 Weekends | On this week's episode of Life and Lessons, I tell you all about running two marathons over three weekends, I share details of the talks I've given across the UK this month, and I discuss the foundation I'm building for 2025.Donate on JustGiving: https://www.justgiving.com/page/sean-spooner Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 8/12/24 | E192: Rory Sutherland on Self-Improvement, TikTok Fame and 20mph Speed Limits in Wales | Rory Sutherland is an author, behavioural scientist, and vice-chairman of Ogilvy. If you’re anything like me, you could listen to Rory talk for hours. I was lucky enough to speak to Rory for the podcast a couple of years ago, and the scope of our conversation back then was fairly all-encompassing.This time around, I wanted to get Rory’s insights on how we can use the principles of behavioural science to apply to self-improvement. But during the conversation, we go into all kinds of interesting rabbit holes and explore some really useful ideas – on everything from self-improvement, the trap of over-optimisation and how to live a more meaningful life, through to the 20mph speed limits in Wales, and the Sainsbury’s in Pontypridd.-If you want to catch the latest episodes of the podcast, plus EXCLUSIVE daily Little Lessons episodes, you need to be subscribed on Spotify: https://open.spotify.com/show/7LF1Hao4i4CYeNNYiFaoixI write a weekly newsletter every Monday morning, sharing one simple idea to help shape your week. It's free and you can join here: https://seanspooner.co.uk/-Follow Rory on Twitter here: https://x.com/rorysutherlandHave a question? Want to suggest a guest? You can message me on Instagram here: https://www.instagram.com/spoonersean/or X/Twitter here: https://x.com/spoonersean Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 8/5/24 | E191: Hyper-Optimisation is Ruining Your Progress | It can be tempting to focus your self-improvement efforts on the areas of your life where things are already going well. But this isn't how you bring about meaningful change. In this week's episode of Life and Lessons, I explain why you should focus on the things you suck at first, before trying to hyper-optimise pointless 1% skills.I also discuss the idea that winners hardly ever realise they're winning, and explain why you need to keep score for yourself.-If you want to catch the latest episodes of the podcast, plus EXCLUSIVE daily Little Lessons episodes, you need to be subscribed on Spotify: https://open.spotify.com/show/7LF1Hao4i4CYeNNYiFaoixI write a weekly newsletter every Monday morning, sharing one simple idea to help shape your week. It's free and you can join here: https://seanspooner.co.uk/-Follow me on Instagram here: https://www.instagram.com/spoonersean/or X/Twitter here: https://x.com/spoonersean Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 8/2/24 | Little Lesson: Somebody is Waiting to Hear From You | Did this lesson resonate with you? Please leave a review in your podcasting app. If you enjoyed today's Little Lesson, please consider sharing it with a friend. This podcast only grows when you make it grow. If you want more life lessons delivered directly to your inbox, join my free weekly newsletter here: https://www.seanspooner.co.uk/ Want to say hello? Drop me a message on Instagram, here: https://www.instagram.com/spoonersean/ Subscribe to Life and Lessons wherever you get your podcasts to never miss an episode. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 8/1/24 | Little Lesson: When Did You Last Look Up? | Did this lesson resonate with you? Please leave a review in your podcasting app. If you enjoyed today's Little Lesson, please consider sharing it with a friend. This podcast only grows when you make it grow. If you want more life lessons delivered directly to your inbox, join my free weekly newsletter here: https://www.seanspooner.co.uk/ Want to say hello? Drop me a message on Instagram, here: https://www.instagram.com/spoonersean/ Subscribe to Life and Lessons wherever you get your podcasts to never miss an episode. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 7/31/24 | Little Lesson: Don't Chase People | Did this lesson resonate with you? Please leave a review in your podcasting app. If you enjoyed today's Little Lesson, please consider sharing it with a friend. This podcast only grows when you make it grow. If you want more life lessons delivered directly to your inbox, join my free weekly newsletter here: https://www.seanspooner.co.uk/ Want to say hello? Drop me a message on Instagram, here: https://www.instagram.com/spoonersean/ Subscribe to Life and Lessons wherever you get your podcasts to never miss an episode. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 7/30/24 | Little Lesson: Withstanding Rejection Will Set You Apart | Did this lesson resonate with you? Please leave a review in your podcasting app. If you enjoyed today's Little Lesson, please consider sharing it with a friend. This podcast only grows when you make it grow. If you want more life lessons delivered directly to your inbox, join my free weekly newsletter here: https://www.seanspooner.co.uk/ Want to say hello? Drop me a message on Instagram, here: https://www.instagram.com/spoonersean/ Subscribe to Life and Lessons wherever you get your podcasts to never miss an episode. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
| 7/29/24 | Little Lesson: Are You in Control or Are You Being Controlled? | Did this lesson resonate with you? Please leave a review in your podcasting app. If you enjoyed today's Little Lesson, please consider sharing it with a friend. This podcast only grows when you make it grow. If you want more life lessons delivered directly to your inbox, join my free weekly newsletter here: https://www.seanspooner.co.uk/ Want to say hello? Drop me a message on Instagram, here: https://www.instagram.com/spoonersean/ Subscribe to Life and Lessons wherever you get your podcasts to never miss an episode. Hosted on Acast. See acast.com/privacy for more information. | — | ||||||
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