Secrets from the habitologist

Joanne Lockwood talks with Tony Winyard about why lasting change tends to come from starting small. Tony explains how his work in health and his training in the “Tiny Habits” approach helped him move beyond simply sharing information, to supporting people to implement better sleep, nutrition, movement and breathing through micro-changes that become automatic.

They explore what makes habits stick, including enjoyment, consistency, and reducing the pressure of unrealistic goals. Both share personal examples, from building fitness through short, manageable cycling sessions to lessons learned from public speaking and stand-up comedy about pacing, pausing, and making messages land.

The conversation also moves into inclusion and communication: how language, speed, idioms and media narratives shape understanding, bias and belonging. Tony shares lived experience of being mixed race while often being perceived as white, and how that has influenced what he’s witnessed and learned about racism and identity. Joanne reflects on assumptions, the fear of getting things wrong, and the value of emotional intelligence in connecting with people across difference.