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The One Show - Season 2026 Episode 3
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00:11Hello and welcome to the start of your Wednesday evening live on The One Show with Gethin Jones
00:16and Angelica Bell and tonight's show is guaranteed to help banish the January blues as we bring
00:22you comedy stars Dawn French and Marquise some inspirational tips to kickstart your
00:27new year and Matt is back fighting for your consumer rights in the first watchdog of 2026
00:33yes Storm Garetti is on its way so you may now be thinking about a summer escape to somewhere
00:40warmer millions are booking holidays this month so I'll be telling you about some customers left
00:44high and dry after things went wrong with a holiday rentals platform plus the company using people's
00:52personal details without their consent great lots of fantastic advice to come and as we mentioned
00:58we'll be joined by two sitcom superstars best known for their hilarious performances in the Vicar of
01:04Dibley and Friday Night Dinner and now Dawn French and Marquise have teamed up to play husband and wife
01:09in Can You Keep a Secret it's a new BBC comedy airing tonight about a retired couple who get caught
01:16up
01:16in a world of crime the secret is out tonight and if there's one man who'd uncovered them in a
01:22heartbeat it's crime fighting clergyman father Brown ahead of the new series which returns this week
01:28we head behind the scenes to find out how the drama is being brought to life with the help of
01:33the
01:33community in Blockly also coming up he's interviewed some of the world's most successful people from
01:38Matthew McConaughey to Serena Vigman and now a broadcaster and best-selling author Jake Humphrey is using
01:44his insight to share how their small everyday habits could help transform your life and they're
01:48not as hard as you think one man always making a difference to people's lives is Matt he is here
01:54with Watchdog and he's starting with a story that will be of interest to millions of people
01:58thanks Kev yeah after years of having been missold car finance many drivers across the UK could be due
02:07compensation now but if you're thinking that's got nothing to do with me think again because we're
02:12hearing from some viewers whose personal details are being used by a claims company whether they've
02:18made a claim or not imagine being shown a signed contract with your name on it that you've never
02:27seen before that's exactly what's happened with some drivers who've been sent contracts by
02:33consultation claims a company that promises to represent motorists in claims for missold car
02:39finance but those we've spoken to say not only have they not provided the signatures in these
02:45documents but they've never even spoken to the company before in October Mike from Northern Ireland
02:53got a contract and this email thanking him for signing up with consultation claims they had all my
03:00details date of birth my phone number my address everything and said that I'd actually electronically
03:07signed these documents which I've never seen before how did you respond to that I started to think where
03:14the hell have we got all this information from what's more there's one simple reason why Mike's not
03:19eligible for any car finance compensation I've never had a car on finance why would I sign up to anything
03:26like that despite never having car finance Mike could still be out of pocket that's because a
03:32termination fee applies if the contract is cancelled 14 days after it was signed a fee of 166 pounds for
03:42every hour the company works on it to sort it out but they want to charge for you to cancel
03:47it how can
03:48you prove it if they've got these documents that say you've signed this you've signed that there's
03:54something not right here unlike Mike Jane from Bristol has had car finance and is making a claim
04:01directly through BMW despite that a contract arrived complete with the signature that was not Jane's the
04:09contract entitled consultation claims to take up to 30% of her payout I have absolutely never signed
04:17anything why should I give them my money online reviewers of the company say they too have had
04:24claims submitted without permission using documents they've never signed so we took a closer look at the
04:31paperwork in the contracts that consultation claims provide they include an IP address your IP address effectively what they're saying
04:42is this must be your signature because it came from you
04:46but cyber security expert Graham Stewart says the IP address numbers provided aren't adding up
04:53says we looked at those IP addresses and they don't relate to anything to do with either the email address
04:59or the device so
05:00these numbers you feel have been randomly generated yep that means that they mean nothing correct from a
05:08technical point of view absolute nonsense with IP addresses we can't ID and unrecognizable signatures on
05:16documents people have never seen these contracts lack credibility but legal expert Denise nurse told us that
05:24people could be legally bound to these contracts if those named in them don't challenge them so they're not to
05:31be
05:31taken lightly I mean the temptation is just to rip it up and ignore it I totally understand the temptation
05:37however the right thing to do to
05:39protect you is to take action so first of all contact the company and say I don't know anything about
05:45this please can you confirm that this is not me and cancel it I would
05:50secondly contact the relevant authorities because if your signature is being purported onto a legal document then that is very
05:59serious
06:00our case studies believe that this is what's been happening if someone falsifies a document with the intent of misrepresenting
06:09something we're straying into something that's unlawful activity and can have very serious consequences for the perpetrators
06:16consultation claims said that after an investigation it found the issues have been caused by the actions of another company
06:23that supplied it with customer information the claims company apologized to customers affected and said it was taking steps to
06:32put things right and prevent it from happening again
06:36consultation claims you promise to get money back for people who are owed it but many of the people
06:42we've spoken to say they never got in touch with you in the first place so here's a promise for
06:48you unless you start doing this thing right we won't let it lie
06:54Do you know what it's really scary to think you can be signed up to something without your knowledge
06:57I know right there is some very good news for Mike and Jane since we wrote to consultation claims both
07:03have received 150 pounds in compensation and most important the firm will not be contacting them again that's the first
07:10watchdog winner of the year everyone
07:14we can guarantee plenty more in 2026 if you've got a problem and you'd like us to investigate email watchdog
07:21at bbc.co.uk or tag us at bbc watchdog on the socials now
07:26as I said Storm Goretti is on the way so it's no wonder that January is one of the busiest
07:31times for holiday bookings for so many people
07:34it's the thing that you get booked in so that you have something to look forward to for half of
07:39the year isn't that right Gary?
07:40Well yeah it's a bit gloomy this month isn't it?
07:42Just a bit
07:42You're just thinking about sun the whole time and like you say something to look forward to
07:46Yeah we've just got to get through it
07:48Well there's one company which offers plenty of private holiday homes claiming to be the perfect choice for a getaway
07:54and that company is Vrbo a company we've mentioned before here on Watchdog
07:58as you can see by its glossy advert it's a marketplace for beautiful rental properties
08:03and to give customers peace of mind the platform offers Vrbo Care a promise to be on call if things
08:11go wrong
08:11but when some customers discovered their holiday homes weren't legit
08:15they told us this support was nowhere to be seen
08:18Angelica tell us what happened to Hannah and her mates
08:21Okay Hannah and her friend Gavin found a property to rent in Greece on Vrbo costing €3,650
08:27Now the host sent an invoice via Vrbo's messenger service and Gavin transferred the money to the named account
08:34but just eight days before they were due to stay and already on the first leg of their holiday
08:38the group received a message from Vrbo stating the property was falsely represented
08:43and had to be removed from the site
08:45I mean you'd be totally gutted after that
08:48Yeah absolutely and here's the absolute shocker Gavin then received an email saying that
08:52because the payment wasn't processed through Vrbo's official payment page on the website
08:57the group wasn't eligible for a refund
08:59Gutted doesn't even cover it
09:02Holiday ruined, lost a lot of money
09:07and subsequently the support from Vrbo has been shocking
09:11We would never book with them again, it was absolutely awful
09:15Yeah you can tell they're incredibly upset
09:17and the thing is the invoice came through the Vrbo messenger
09:20so you might think you're in the actual platform
09:23Yeah you would think that's where the payment was
09:25that's what Gavin thought certainly
09:26and have a look at the invoice, it's really convincing
09:29looks like it comes from Vrbo
09:31but unfortunately for Gavin it was a fraudulent invoice
09:35Vrbo told us payments should be made directly through Vrbo.com
09:39Because this payment was made outside of the platform
09:42directly to the host they say they're not covered by Vrbo Care
09:45Geth, tell us about Russell and Joanne from York
09:48Russell and Joanne from York booked a house in Sydney
09:51for a family trip through Vrbo
09:53They paid a deposit of £1,800 to the hosts
09:56A couple of months before the trip
09:57Joanne could no longer see the listing on Vrbo
09:59and was finally told by the host that the booking was in fact cancelled
10:03When she asked Vrbo about a refund
10:05it told her to contact the host and then her credit card provider
10:08Joanne says no further support was offered
10:10and at no point did Vrbo inform her
10:13the listing had been removed
10:15So a close call for Joanne there
10:17I mean there's a chance that she and the family
10:18could have gone the other side of the world
10:20to Australia and found the accommodation wasn't there
10:22The big question is here
10:24did she get her money back?
10:26Well luckily for Joanne and Russell
10:27the bank refunded them personally
10:29I'd want it the other way round
10:32Vrbo sorts it, failing that
10:33the credit card or your charge card
10:35if it's a debit card, charge back then
10:38is your backup
10:39Since we got involved
10:41I'm pleased to say Vrbo has reimbursed
10:43Hannah and Gavin
10:45and their mates the €3,650
10:48Vrbo told us it's sorry
10:50It takes fraud seriously
10:52it says and continues to invest in technology
10:54to eliminate fraudulent activity
10:56The good news is both property hosts
10:58have now been suspended from the platform
11:00If you are using Vrbo
11:02this is the lesson
11:03or any other booking platforms
11:05don't be tempted
11:06away to pay from the site
11:09otherwise you may not be covered
11:10in the case of fraud
11:11and always pay on a credit card
11:13if you can
11:14Bit of protection
11:15Yeah
11:15Great result Matt
11:16Thank you so much
11:17Flying start to the year
11:19Selvcom tonight
11:20Broadcaster Jake Humphrey
11:21will be telling us what he's learnt
11:23from interviewing some of the world's
11:25most inspiring people
11:26But first we're speaking to comedy stars
11:28Dawn French and Mark Heave
11:29about their thrilling new BBC sitcom
11:31which starts tonight
11:33and follows the story of a man called William
11:35Through a bizarre turn of events
11:36he is mistakenly declared dead
11:38but he's actually just hiding in the loft
11:41a mishap that sparks a comedy of errors
11:43that soon sends him tumbling
11:46into a life of crime
11:48Now before we welcome Dawn and Mark
11:50let's take a look
11:53Can you keep a secret?
11:56Dad
11:56It turns out I hadn't died
11:59The money from your dad's life insurance
12:00finally came through
12:02Please this is fraud
12:03You have to give the money back
12:04What sort of friend
12:06blackmails their own mates?
12:08We're a crime family
12:09Oh don't be silly
12:09We're just a bit complicated
12:11like the Beckons
12:13William!
12:14What the hell?
12:17And joining us now
12:17is Mark Heave and Dawn French
12:23Dawn and Mark
12:24we love it
12:25it's brilliant
12:25It's a sitcom
12:27with a bit of thriller
12:28thrown in there
12:29and you both play
12:30a husband and wife
12:30Debbie and William
12:31so tell us about how
12:34how you come together
12:36and have got into
12:37this dodgy situation
12:39Well
12:40you know
12:41this is a very oddball family
12:43and they find themselves
12:45in the middle of this
12:46terrible sort of fraud
12:47they don't set out
12:49to find it actually
12:50it happens to them
12:52his character is declared dead
12:54by a very incompetent doctor
12:56and then an incompetent funeral director
12:58and so
12:59it just so happens
13:01that it would suit them
13:02to claim the insurance
13:03now we know
13:04this is morally wrong
13:05isn't it?
13:05It is morally wrong
13:06It is morally wrong
13:07but it suits their purposes
13:08and also this character
13:10his character
13:11William
13:12has Parkinson's
13:13and
13:14our writer's dad
13:16has Parkinson's
13:16and so
13:17you know
13:19I didn't know
13:20that you sort of
13:21get shafted really
13:22by insurance companies
13:24when you have Parkinson's
13:25and so she
13:26I think my character
13:27Debbie feels
13:28that this is
13:29retribution really
13:30and that it's justice
13:31that they can claim
13:32this money
13:33although of course
13:33it's wrong
13:34I know
13:35but you really want them
13:36to have the money
13:37in a way
13:38it's so bizarre
13:39it's like
13:41the Corleone's
13:42you find yourself
13:43watching telly
13:43watching Breaking Bad
13:44they've got the main guy
13:45you think
13:45oh this is what he's doing
13:46but you think
13:47oh come on
13:47I hope
13:48you know
13:48you kind of end up rooting
13:49it gets worse and worse though
13:51from the family dynamic point
13:52you've got Craig Roberts
13:53and Mandip Gill
13:54who are playing your son
13:55and daughter-in-law
13:56then all of a sudden
13:57they're involved
13:58and then it's the most
13:59extraordinary family dynamic
14:01yeah
14:01it is
14:02I mean they
14:04both of them are brilliant
14:05by the way
14:06and Craig especially
14:07is very good
14:08at playing
14:09such an anxious person
14:11he's all bottled up
14:13and he just wants to say
14:13shut up
14:14you know
14:15he's like
14:15he does it brilliantly
14:17I think Debbie
14:18is a bit of an agent
14:20of chaos actually
14:21and brings everybody
14:22into this swamp
14:23of chaos
14:24with her
14:24including William
14:26who's quite resigned
14:27to it actually
14:28and she does make
14:29the point to you
14:30at the beginning
14:30that nobody
14:31would really miss you
14:32no
14:35that's a sign
14:36of a good marriage
14:36I haven't seen William
14:37for a while
14:37though he's just
14:38they've already
14:39mentioned the writer
14:40and the series
14:41were created
14:41by Simon Mayhew Archer
14:43who also wrote
14:45the BAFTA award
14:45winning This Country
14:46but it was his dad
14:47Paul
14:48who co-wrote
14:49The Vicar of Dibley
14:50who convinced you
14:52to do a sitcom
14:53because you said
14:54you would never do a sitcom
14:54no way
14:55you said no
14:56never again
14:56I said it would be
14:57very unlikely
14:58because you know
14:59good sitcoms
15:00are rare
15:00aren't they
15:01and you know
15:02I've been lucky enough
15:03to do a good one
15:03and I've been involved
15:04with Jennifer's sitcom
15:06as well
15:06and I just thought
15:07well that won't happen again
15:08and Paul bullied me
15:11frankly
15:12I mean
15:13I said convinced
15:14I said convinced
15:15you said bully
15:15yes
15:16okay
15:16yes
15:17no it's definitely
15:17bullied
15:17and he sent me
15:19an email
15:20and he said
15:20look
15:21I know I'm supposed
15:22to go via your agent
15:23and all of that
15:24but I'm old now
15:25and I've got Parkinson's
15:26and you should read this
15:27it's my son
15:28who's written that
15:29and I'd met his son
15:30many years before
15:31and he said
15:32and this is the first time
15:33he's written a sitcom
15:34he's produced them before
15:36but I thought
15:38oh no
15:38now I'm going to have to read this
15:39I'm going to have to
15:40make that embarrassing
15:41sort of phone call
15:42with the notes
15:43that explain why
15:45I gently
15:45carefully
15:47diplomatically
15:47can't do it
15:49and then I read it
15:49and it's really good
15:50and I thought
15:51oh damn
15:51I can't see you doing that
15:52you've just gone
15:52nah
15:54no thanks
15:55no I can be kind
15:56can you
15:56I'm not kind to you
15:57never
15:57but I can be
15:59that works in the sitcom
16:00you touched there
16:01on Paul
16:02and his Parkinson's diagnosis
16:04he's been very open
16:04about it
16:05and William
16:06your character
16:07lives with the conditions
16:08yeah
16:09but you play it
16:10with so much humour
16:11and so much heart
16:13Paul Mayhew-Arch
16:14does himself
16:15and between them
16:16there's almost like
16:17a comedy double act
16:18about Parkinson's
16:19and so a lot of what I'm doing
16:20is what
16:21is the writer's view
16:23of his dad
16:24and having to deal
16:25with his dad
16:26and they between them
16:28quite extraordinarily
16:29good humoured
16:30about it
16:31they don't sugarcoat it
16:32at all
16:32they're quite savage
16:33with each other
16:34really savage
16:35about it
16:35and Paul
16:36you know
16:36has made light of it
16:38he's taken shows
16:39to Edinburgh
16:40he does a podcast
16:41about Parkinson's
16:42he's the most cheerful
16:43person with Parkinson's
16:44you could ever
16:45hope to meet
16:46he's very realistic
16:47about it
16:48but I think
16:49Simon is writing
16:50about his own
16:51family's experience
16:52and you know
16:53they cut through
16:54the nonsense really
16:55I mean it's not
16:55a documentary
16:56about Parkinson's
16:57by any stretch
16:57it's just incidental
16:59that he's got Parkinson's
17:00quite early onset Parkinson's
17:01so it's not
17:02the really
17:03really nasty stuff
17:04but
17:05as a character
17:06it's great
17:07because you know
17:07you use that
17:08for your own ends
17:09you put a bit of self
17:10oh I can't do that
17:11because of my Parkinson's
17:12or I you know
17:13it's a bit of pity
17:14yeah
17:14and we had sort of
17:15permission
17:16permission to do that
17:17yeah
17:17it's in the script
17:17anyway
17:18so
17:18you kind of have to
17:21you can't go
17:22no I'm not doing that
17:23I mean I think
17:24Simon has written
17:25about both of his parents
17:26to be honest
17:27and a lot of this show
17:29is about
17:29the
17:30the son
17:31Harry
17:31that Craig plays
17:33who really is
17:34sort of Simon
17:35who is trapped
17:36in a sandwich
17:37between
17:37two
17:38mad parents
17:40who are sort of
17:40incompetent
17:41incontinent people
17:42and
17:43literally
17:44two children
17:45that are also
17:46incompetent
17:47and incontinent
17:47he's in a sort of
17:49mad sandwich
17:50and he's very anxious
17:52about all of it
17:53and so that
17:54that's really where
17:55the heart of it is
17:56well you're selling it
17:58we've been told to read hours
17:58haven't we
17:59yeah let's get on with it
18:00oh okay
18:01do you want to mark sitcom
18:02can you keep a secret
18:03starts tonight
18:03at 9.30 here on BBC One
18:05and iPlayer
18:06when all the episodes
18:07will be available
18:08it is brilliant
18:09can you keep a secret
18:09oh you can trust me
18:11I'm no traitor
18:12oh
18:14got traitors on before
18:15you
18:16what a line up on BBC One
18:17but before all of that
18:18still to come
18:19on the one show tonight
18:20Jake Humphrey
18:21will be sharing the secrets
18:22to stick into your
18:23new year resolutions
18:24as he tells us
18:26how small everyday habits
18:27can make big changes
18:28but first
18:29this next film
18:29may take Dawn
18:30back to her
18:31Vicar of Dibley days
18:32as we've been given
18:33an exclusive
18:34behind the scenes look
18:34at Father Brown
18:35ahead of its return
18:36this week
18:36yes Mark Williams
18:37reveals how the show's
18:38magic is created
18:39from the music
18:40right down
18:41to the smallest prop
18:42as the local community
18:44help bring the drama
18:45to life
18:48every summer
18:49a film crew
18:49sets up camp
18:50in the Cotswolds
18:51village of Blockley
18:53welcome
18:54to Kembleford
18:56it's the fictional
18:57setting for the BBC
18:58detective series
18:59Father Brown
19:00starring Mark Williams
19:01good morning
19:03chief inspector
19:03how can we help
19:05loosely based
19:07on a series of books
19:08by GK Chesterton
19:09this is the 13th year
19:11the village has opened
19:12its doors
19:12and its church
19:13to the priest
19:14with an uncanny knack
19:15for solving crimes
19:17that's St Mary's
19:18in our stories
19:19but it's actually
19:21St Peter and Paul
19:23and I'm not the real vicar
19:24Canon de Lapp
19:26is the incumbent here
19:28it's a real buzz
19:30to have them here
19:31did have somebody
19:32once say to me
19:33you can't be
19:34the priest here
19:35because you're
19:36not
19:37Father Brown
19:38we do make the place
19:40look untidy
19:40that's for certain
19:41that is absolutely true
19:44each episode takes
19:46just over two weeks
19:47to film
19:47which is great
19:48for villagers like Nicky
19:49from the local cafe
19:51during the time
19:52that they're here
19:53it creates lots of
19:54excitement for the village
19:55I'm not saying
19:56it's always easy
19:57because you know
19:57Blockley's quite a
19:58small community
19:59certainly for us
20:00it creates
20:01good trade
20:02the series is set
20:04in 1953
20:05the cast get their
20:0750s makeover
20:08at Father Brown HQ
20:09which has set up
20:10camp on the outskirts
20:11of the village
20:13Siraca Cusack
20:14who plays Mrs McCarthy
20:15Father Brown's
20:17no-nonsense parish secretary
20:18is getting into character
20:20I do like her
20:22because she's
20:23she's opinionated
20:25she's rather like me
20:26actually
20:28have they been
20:29feeding you properly
20:30Father?
20:30I think you've
20:31lost weight
20:32and feeling
20:33better for it
20:34it's the job
20:35of costume designer
20:36Anne Rudd
20:37to make sure
20:38the outfits
20:38look authentic
20:39we've got
20:40Mrs McCarthy there
20:41Inspector Sullivan
20:42this is Father Brown
20:44this is the
20:46cassock
20:46that he's
20:47worn a lot
20:49Anne was inspired
20:50at an early age
20:51I can't really
20:53remember a time
20:54when I didn't
20:54love clothes
20:55I mean my mum
20:56doing this show
20:57is great
20:57because it reminds
20:58me of my mum
20:58and she used to
20:59make all her own
21:00clothes
21:01and all of mine
21:02I've started
21:03trying to make
21:04things myself
21:05about six or seven
21:07on her sewing machine
21:08it probably is
21:09in my DNA
21:10now they look the part
21:12the actors are preparing
21:13for the first take
21:14of the day
21:14first of all
21:15we will go through
21:16the lines
21:17then we'll decide
21:18when we're going to stand
21:19what we're going to do
21:19then we show it to the crew
21:21and then the crew
21:22will come in
21:22and do their stuff
21:23so the whole thing's
21:24in very collaborative
21:26in a sort of military way
21:28as well as the actors
21:29there are over 150 crew
21:31working behind the scenes
21:33including production designer
21:35Martin Bodderson
21:36who has to make sure
21:37nothing modern
21:38ends up in shot
21:39we have these little things
21:40called
21:40what we call cover-ups
21:42which we take with us
21:43everywhere
21:43and always very useful
21:44for hiding things like that
21:47the music plays
21:48its part too
21:49from her home studio
21:50composer Debbie Wiseman
21:52writes the score
21:53music is another character
21:55in Father Brown
21:55is telling the story
21:57alongside the characters
21:58and I get very excited
21:59when I get a new episode
22:07what's going on
22:08in the characters mind
22:09are they searching for clues
22:11are they scared
22:16are they feeling romance
22:18or love
22:19that's what the music
22:21is doing at its best
22:23back in Blockley
22:24actor Tom Chambers
22:26who plays Inspector Sullivan
22:27is catching up
22:28with the locals
22:29they've become friends
22:31you really don't mind
22:32us being here
22:33in your beautiful village
22:34I do
22:35do you?
22:36I love it
22:36I think it's great
22:37and for Father Brown fans
22:38it's a treat
22:39to see the cast
22:40and crew in action
22:41we're from Newcastle
22:42we love Mark Williams
22:43and they're all here
22:45so yeah
22:45it's very nice indeed
22:47we're having a fabulous scene
22:49it's a cherry on the top
22:50seeing the actual filming
22:51we weren't expecting that at all
22:52the new series promises
22:54plenty of intrigue
22:55a seaside adventure
22:57and there'll be some famous faces
22:59joining the cast
23:00I got rid of you once before
23:02and I can get rid of you again
23:05right
23:06that's enough of you lot
23:07lurking round our set
23:09if you want to know
23:10who done it
23:10you'll have to watch
23:11your television
23:15enjoyed that
23:15it's amazing to see
23:16how everything comes together
23:17so good
23:17Father Brown returns
23:18with a brand new series
23:19this Friday at 2 o'clock
23:20on BBC One and iPlayer
23:21where you can watch
23:22all the episodes
23:22time now to introduce
23:23our next guest
23:24it's broadcaster
23:25and best-selling author
23:26Jake Humphrey
23:27hello friends
23:28hi
23:29hello
23:30hello
23:30hi
23:31hi
23:32hi
23:32hi
23:32hi
23:32hi
23:32hi
23:32hi
23:32hi
23:32podcast
23:32it goes from strength to strength
23:33where you interview
23:34some of the most inspirational people
23:36around the world
23:37you and Damien Hughes
23:38of course
23:39from Usain Bolt
23:40to Professor Brian Cox
23:44when you have these conversations
23:45you would say
23:46there's one sort of theme
23:47that comes through
23:48from all these high-performing people
23:49yeah
23:50I think the thing that comes through
23:52actually having spoken to a lot of people
23:54is that I used to believe
23:55and I started the podcast
23:56way back in 2019
23:57thinking that
23:58to do what we want to do in life
24:00we have to take huge leaps
24:01in certain directions
24:02we have to completely change our life
24:04right
24:04to change our life
24:05but then we've spoken to hundreds of people
24:07who've basically told us
24:08that we kind of
24:09we think too much
24:11about the outcome
24:12and the motivation
24:13and we don't think enough
24:14about the daily habits
24:15and so
24:15as we've spoken to all these guests
24:17over 400
24:18over the last six years
24:19on the podcast
24:19we've realised that actually
24:21it is about the tiny
24:23insignificant
24:23daily things that we do
24:24that we almost don't even notice
24:27that makes the difference
24:28which is where the books come from
24:29and I feel kind of bad really
24:30sitting on this show
24:31talking about the book
24:31because it's like
24:32it's a self-help book
24:33for people that don't read
24:34self-help books
24:35because the stuff in it
24:36is so simple
24:37you'll read it and go
24:38that can change my life
24:39I don't believe it
24:40but it does
24:41well it's called micro habits
24:42and I think it's quite timely
24:43because January is a time of year
24:44where we reset
24:45we want goals
24:46and we want to be a better person
24:48you know all these sort of things
24:49but you say that these micro habits
24:50can help with that
24:51yeah absolutely
24:52because the way the human brain
24:53is wired
24:54and by the way
24:54I know like you guys
24:55I'm a former kids TV presenter
24:57I didn't start off
24:58knowing this stuff
24:58but I sat next to an amazing guy
25:00called Professor Damien Hughes
25:01for the last six years
25:02on the show
25:03and he sort of explained to me
25:05that the human brain
25:06tries to conserve energy
25:07as much as possible
25:08which is why so often in life
25:09you think
25:10did I just put the washing on
25:11I did it on autopilot
25:13because the brain
25:14is trying to conserve energy
25:15so actually it's kind of hard
25:16to change the way
25:17that you live your life
25:18because your brain
25:18is always looking
25:19for the shortcut
25:19you've always done
25:20so the way to change your brain
25:22and therefore change your life
25:23is to create habits
25:25micro habits
25:25which is what the book's called
25:26that are so small
25:28and so insignificant
25:29that there's no added friction
25:30to the brain
25:31but actually
25:32the place you end up
25:33at the end
25:34is so different
25:35to where you start
25:35and you pick up a habit
25:36that's probably good for you
25:37it'd be very personal
25:38I'd imagine
25:39is there one that you've seen
25:41or heard over the
25:42the 400 interviews
25:44we think
25:44that's actually had
25:45a huge impact on your life
25:46definitely
25:46I called Shane Parrish
25:48who's an amazing thinker
25:50from the United States
25:51and we had him on the show
25:52a couple of years ago
25:53and at the time
25:54my life looked really good
25:55I was hosting Champions League
25:57and Premier League football
25:58I had a couple of businesses
25:59that I'd created
25:59hosting the podcast
26:00two amazing kids
26:02hi guys
26:03but I felt overwhelmed
26:05and I felt unhappy
26:06and I didn't really know
26:07what was going on
26:07and I said this to
26:08Shane
26:09you can hear it
26:10on the podcast
26:11and he said
26:11well what really matters
26:12in your life
26:13what do you need for you
26:15and I said
26:15well number one
26:16time with my wife Harriet
26:18number two
26:19time with my kids
26:20Flo and Sebastian
26:20who are watching right now
26:22and number three
26:23a little bit of time
26:24each week for myself
26:24just to go to the gym
26:26or walk the dog
26:26or something
26:27and he said
26:27great
26:28well show me your diary
26:29and let me see
26:30where those things are
26:31in your diary
26:31and I was like
26:32well they're not in my diary
26:33because I love them so much
26:34I make sure they happen
26:35and he said
26:36well are they happening
26:37and I was like
26:38no
26:38and that was why
26:40despite my life looking great
26:41it didn't actually feel very good
26:42and what he explained to me was
26:44those things are important
26:45but life is full of urgent stuff
26:47and the urgent
26:48will always kick the important
26:50to the side
26:51so his advice was
26:52at the start of the week
26:53look at your diary
26:53find three or four places
26:55that you can just
26:56chat to Harriet
26:56or be with the kids
26:57or walk the dog
26:58or have a game of paddle
26:59and that tiny thing
27:01that almost looks like nothing
27:03has been transformational for me
27:05and the book's packed
27:06with those kinds of lessons
27:07from guests
27:07do you have any micro tips
27:09I would like
27:10I would need someone to tell me
27:13you know
27:13you know you're doing that
27:15yeah
27:15well that was what the book will do
27:17I will give you a copy
27:18so but like
27:19personally can you come round
27:21and say
27:22why are you doing that
27:24or tell my wife
27:25why is she doing that
27:27so you want me to come to your wife
27:28come to your house
27:29and tell your wife
27:30I think that you two need
27:31to sort that out
27:31in your own diary
27:32I also like that
27:33you just told me
27:34I can play more paddle
27:34which is the best part of it
27:36Jake and Damon Hughes' book
27:38Micro Habits
27:38Tiny Habits
27:39that supercharged
27:40high performers
27:41is out now
27:42that's all we've got time for
27:43this evening
27:44thanks to all our guests
27:45and of course to Matt
27:46with Watchdog
27:46tomorrow JB and I
27:47will be joined by actor
27:48Rebecca Ferguson
27:49plus Denise Welsh
27:50will be here with Waterloo Row
27:51talking about it
27:51see you then
27:52bye
27:56bye
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