Nick Bracks on Behaviour Change, Rock Bottom & Rebuilding Your Life One Step at a Time

Episode Introduction

What do you do when life falls apart — and you realise you can’t outrun yourself anymore?

In this grounded and practical Noise of Life medium episode, Steve sits down with Nick Bracks to unpack one of the most universal crossroads:

How do you change your life when you feel stuck, overwhelmed or at rock bottom?

Nick openly shares the steps that helped him climb out of severe depression, addiction and self-destruction — steps anyone can apply. From being dragged to a psychologist by his mum, to vomiting before university presentations, to learning that one small step is the true engine of change, Nick breaks behaviour change into simple, doable actions.

This episode is your invitation to stop trying to overhaul your whole life… and instead take one honest step forward.

About Our Guest

Nick Bracks is an Australian mental health advocate, speaker and founder of Move Your Mind, a global platform for behaviour change and wellbeing. After overcoming depression and addiction, he now teaches people how to build sustainable habits, lead themselves and create long-term change. He is also the author of Move Your Mind: How to Build a Healthy Mindset for Life.

Episode Highlights

00:00 – Rock bottom: when everything feels impossible.00:38 – The unexpected gift of struggle: empathy.01:13 – The one thing you must not do: nothing.01:20 – Being dragged to a psychologist and discovering he was severely depressed.01:35 – The tiniest step: just putting one foot forward.01:53 – Re-enrolling in university despite feeling lost and unmotivated.02:12 – Vomiting before presentations and shaking through every talk.02:25 – Why being terrible at something builds real confidence.02:46 – Showing up badly is still showing up.03:07 – Letting go of old dreams and finding gratitude for a different path.03:19 – Awareness: the step most people skip.03:34 – How huge to-do lists sabotage change.04:20 – Behaviour change 101: simplify and pick one habit.04:43 – Why five minutes still counts.05:03 – Building identity through small wins.05:45 – Why tiny steps beat motivation and hacks.06:11 – Awareness as a superpower.06:41 – Speaking to yourself with grace.07:01 – Forgiveness as a behaviour tool.07:38 – Missing a day doesn’t matter — quitting does.08:23 – The Move Your Mind approach: sustainable and enjoyable.09:01 – Finding the deeper “why” behind your goals.09:57 – The missing ingredient: self-leadership.10:40 – Australia’s reactive approach to mental health.11:07 – Making wellbeing proactive.11:27 – Change must work for you.12:09 – Environment is everything.12:57 – Nick’s non-negotiables: exercise, meditation, curated circle.13:21 – Removing yourself from toxic environments.14:25 – Why he keeps a small, trusted circle.15:26 – Environments that reinforce the habits you’re trying to avoid.16:09 – The power of run clubs and group fitness.17:04 – You become the product of your five closest people.17:21 – Changing your relationship with alcohol.18:05 – Social pressure and discipline.19:02 – Alcohol in celebration and commiseration — and breaking the loop.20:05 – If you’re at rock bottom: write down everything weighing you down.20:43 – Then narrow it to one thing.21:09 – Tiny steps only — repeated.21:33 – Simplify.21:45 – The biggest lesson: you are enough.22:41 – Nick’s vision: prevention, policy and global impact.24:38 – How to connect with Nick and access his resources.