Want to build a new habit but can't seem to make it stick? This episode will show you why starting from scratch is so hard, and how stacking new habits onto ones you already do makes change so much easier.

Recorded from a hotel bed in Boston a few days out from the Boston Marathon, this solo episode breaks down what habit stacking is, why it works, and how to use the simple "after I do X, I will do Y" formula to slide positive habits into your day. Plus the work of James Clear (Atomic Habits) and Dr BJ Fogg (Tiny Habits) that underpins it all.

If you've been trying to start a new habit and it's just not landing, this one's for you.

Your homework: Pick one habit you already do without thinking. Stack one new positive behaviour on top of it. Let us know how you go.

Want to build a new habit but can't seem to make it stick? This episode will show you why starting from scratch is so hard, and how stacking new habits onto ones you already do makes change so much easier.
Recorded from a hotel bed in Boston a few days out from the Boston Marathon, this solo episode breaks down what habit stacking is, why it works, and how to use the simple "after I do X, I will do Y" formula to slide positive habits into your day. Plus the work of James Clear (Atomic Habits) and Dr BJ Fogg (Tiny Habits) that underpins it all.
If you've been trying to start a new habit and it's just not landing, this one's for you.
Your homework: Pick one habit you already do without thinking. Stack one new positive behaviour on top of it. Let us know how you go.

Ever wondered what drives the world’s top athletes beyond the scoreboard?

Former professional NRL player Keegan Hipgrave uncovers the untold truths about mental health, resilience, and redefining success - one candid conversation at a time.

Ever wondered what drives the world&rsquo;s top athletes beyond the scoreboard?
Former professional NRL player Keegan Hipgrave uncovers the untold truths about mental health, resilience, and redefining success - one candid conversation at a time.

Keegan and Company

#177 The Psychology of Habit Stacking | The Easiest Way to Build New Habits

What if smiling could actually change how you experience pain?

In this episode, Keegan reflects on the contrast between the Tokyo Marathon, one of his toughest races and the London Marathon, where he PB’d and had one of his best performances ever. The difference wasn’t just physical… it was how he experienced the race.

Article: Jazlyn H. Luu, Amanda M. Acevedo, Vida Pourmand & Sarah D. Pressman (2026) The power of smiles: mitigating pain through facial expression, The Journal of Positive Psychology, 21:2, 321-330, DOI: 10.1080/17439760.2025.2462231
Lower heart rate
Regulate stress
Improve emotional recovery after pain

Importantly - it doesn’t reduce the pain itself, but it changes your response to it.

We break down the science, the psychology, and how something as simple as a smile can shift your performance and mindset in high-pressure moments.

Tokyo Marathon Recap

London Marathon Recap

 

What if smiling could actually change how you experience pain?
In this episode, Keegan reflects on the contrast between the Tokyo Marathon, one of his toughest races and the London Marathon, where he PB&rsquo;d and had one of his best performances ever. The difference wasn&rsquo;t just physical&hellip; it was how he experienced the race.
Article: Jazlyn H. Luu, Amanda M. Acevedo, Vida Pourmand &amp; Sarah D. Pressman (2026) The power of smiles: mitigating pain through facial expression, The Journal of Positive Psychology, 21:2, 321-330, DOI: 10.1080/17439760.2025.2462231
<ul data-start="584" data-end="666">
<li data-section-id="1ycm4zn" data-start="584" data-end="604">Lower heart rate</li>
<li data-section-id="1uxdjoh" data-start="605" data-end="624">Regulate stress</li>
<li data-section-id="1uneh11" data-start="625" data-end="666">Improve emotional recovery after pain</li>
</ul>
Importantly - it doesn&rsquo;t reduce the pain itself, but it changes your response to it.
We break down the science, the psychology, and how something as simple as a smile can shift your performance and mindset in high-pressure moments.
<a href="https://www.youtube.com/watch?v=A8OexbhcfJ8">Tokyo Marathon Recap</a>
<a href="https://www.youtube.com/watch?v=zuoDc0CNSR8">London Marathon Recap</a>
&nbsp;

The Psychology of Smiling Through Pain | Episode 181

Michael Hooper played 125 tests for the Wallabies, captained Australia across three World Cup campaigns, and walked away from the game at 32. In this episode, we discuss what happens when the thing you built your whole life around stops.

We got into the mental health side of professional rugby, the overthinking that fuelled his preparation but nearly pulled him under during a tour in Argentina in 2022, where everything unraveled in 48 hours and he made the call to fly home mid-series. We talked about what it's like to be a captain telling your team you need to step away, and how he came back months later and played some of the best rugby of his career.

We also went deep on fatherhood, how having kids changed his relationship with the game, the guilt of chasing personal ambitions while wanting to be present, and the selfishness required to compete at the highest level. As someone about to become a dad, this one hit different for me.

Hoops also shared the three attributes he's seen cross over from elite sport to corporate life, what Ben Crowe taught him about playfulness under pressure, and what he'd tell his 18-year-old self if he could go back.



CONNECT

Michael Hooper Instagram: @michaelhooper

Keegan & Company Instagram: @keeganandcompanypodcast

Michael Hooper played 125 tests for the Wallabies, captained Australia across three World Cup campaigns, and walked away from the game at 32. In this episode, we discuss&nbsp;what happens when the thing you built your whole life around stops.
We got into the mental health side of professional rugby, the overthinking that fuelled his preparation but nearly pulled him under during a tour in Argentina in 2022, where everything unraveled in 48 hours and he made the call to fly home mid-series. We talked about what it's like to be a captain telling your team you need to step away, and how he came back months later and played some of the best rugby of his career.
We also went deep on fatherhood, how having kids changed his relationship with the game, the guilt of chasing personal ambitions while wanting to be present, and the selfishness required to compete at the highest level. As someone about to become a dad, this one hit different for me.
Hoops also shared the three attributes he's seen cross over from elite sport to corporate life, what Ben Crowe taught him about playfulness under pressure, and what he'd tell his 18-year-old self if he could go back. 
CONNECT
Michael Hooper Instagram: @michaelhooper
Keegan &amp; Company Instagram: @keeganandcompanypodcast

Overthinking Nearly Broke Me. Now It's My Superpower | Wallabies Captain Michael Hooper | Episode 180

A friend asked me what I thought my superpower was.

I think mine is the ability to make people feel comfortable.

A big part of our podcast is having open and vulnerable conversations with some of the best athletes in the world. We try really hard to make them feel comfortable, seen, and valued and that allows for a beautiful, open, and sometimes really vulnerable conversation.

In this one, I break down the six things I've learned about making people feel comfortable:
Slow down when you first meet someone
Remembering someone's name is the best compliment you can give them
Become genuinely interested in other people
Give specific compliments
Physical touch
Smile

Follow us on Instagram:@keeganandcompanypodcast

A friend asked me what I thought my superpower was.
I think mine is the ability to make people feel comfortable.
A big part of our podcast is having open and vulnerable conversations with some of the best athletes in the world. We try really hard to make them feel comfortable, seen, and valued and that allows for a beautiful, open, and sometimes really vulnerable conversation.
In this one, I break down the six things I've learned about making people feel comfortable:
<ol>
<li>Slow down when you first meet someone</li>
<li>Remembering someone's name is the best compliment you can give them</li>
<li>Become genuinely interested in other people</li>
<li>Give specific compliments</li>
<li>Physical touch</li>
<li>Smile</li>
</ol>
Follow us on Instagram:<a href="https://www.instagram.com/keeganandcompanypodcast/">@keeganandcompanypodcast</a>

#177 The Psychology of Habit Stacking | The Easiest Way to Build New Habits

In 1 playlist(s)

Keegan and Company

Social links

Follow podcast

Recent clips