There have been countless “hacks” circulating lately about how to maximise productivity and mental performance. But in chasing optimisation, we often forget the fundamentals. I’ve realised that having a good day consistently comes down to a few simple habits: 1. Quality sleep 💤 The ideal amount of sleep differs from person to person, but research is clear on one thing. Lack of sleep has a serious negative impact on both the body and the mind. When sleep slips, everything else suffers. 2. A balanced diet 🥕 Highly processed foods and excess sugar don’t provide the nutrients or steady energy our bodies and brains need to function at their best. What you eat directly shapes how you feel and perform. 3. Regular movement 🏃 Even a light walk makes a disproportionate difference compared to doing nothing at all. Exercise supports physical health, mental clarity, and overall mood. 4. Face-to-face connection 🗣️ Real conversations with real people matter. Human interaction is essential for emotional wellbeing. Connection builds resilience and improves how we feel day to day. These aren’t flashy hacks. They’re foundations. I’m curious, what daily habits make the biggest difference for you?

A few years back I started looking for ways to reduce how dependent I felt on Ritalin. That led me down the rabbit hole of experimenting with different compounds to support focus and mental clarity. The one that genuinely stood out for me was L-tyrosine. It wasn’t a magic switch, but I noticed a clearer sense of control and concentration that felt more stable and longer lasting. Here’s the science in simple terms: L-tyrosine is an amino acid the body uses to produce key neurotransmitters, including dopamine and noradrenaline. These chemicals play a major role in motivation, attention, and executive function. Tyrosine is converted into L-DOPA and then into dopamine, which the brain relies on to regulate focus and drive. ADHD is closely linked to dopamine imbalance in the prefrontal cortex, which controls attention, planning, and impulse control. Unlike stimulants that force dopamine release, L-tyrosine supports the brain by providing the building blocks needed to produce dopamine and noradrenaline naturally. Over time, this can help stabilize focus, support sustained attention, reduce mental fatigue from task switching, and create a stronger sense of control rather than relying on stimulation. For many, this results in focus that feels more natural and consistent, with fewer crashes and more predictable mental energy throughout the day. Question for the group: What have you found that genuinely helps you manage focus over the long term? Supplements, routines, training, or mindset shifts. What has actually made a difference for you?

I grew up with a father who provided well. We had great experiences and a level of comfort that I am genuinely grateful for. But that came at a cost. His time. He was around for the big sporting moments, but there were gaps in the everyday stuff. The conversations, the emotional support, the life lessons you do not realise you need until later. His life was busy, social, and full, just not always present in the way I now understand fatherhood to be. Because of that, my approach as a dad is very different. I prioritise time. Teaching. Playing. Learning together. Being there not just physically, but emotionally. What this has taught me is something important. There is no single formula for being a good dad. Fatherhood shows up in different ways, and it needs to adapt to the character of the child in front of you, not some ideal version in your head. So I am curious. 🤔 What are the biggest learnings you have had about your own parenting style? 🤔 Do you actively notice the areas that need work, as well as the values and behaviours that are non negotiable for you as a parent? Keen to hear your reflections.

I recently returned from a trip to my home country, while my wife and daughter stayed on for a few extra weeks. Almost immediately, I noticed something unexpected: the built-in discipline that naturally exists when you’re surrounded by the people you care about was suddenly gone. Without those quiet boundaries in place, I was confronted with a level of self-discipline I hadn’t truly practiced in years. Simple things became intentional again: ⏰ Waking up at a set time 📌 Keeping on top of household chores 🗓️ Planning time outside of work 🛒 Planning meals to avoid defaulting to convenience and unhealthy takeout. It’s been more challenging than I anticipated, and honestly, a bit of a wake-up call. I realised that when urgency is created externally, it’s easy to perform. But when that pressure disappears, it exposes where comfort has replaced commitment. This period has been a reminder that real discipline isn’t enforced by circumstance. It’s built quietly, in the absence of structure, when no one is watching. 🤔Community Thoughts🤔 Have you been in this situation? If so, what have you done to keep your level of discipline in check? How do you measure your level of discipline?