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?

Hey dads 👋 I took a bit of time away to get through a hectic end of year work season and, more importantly, to be fully present for my family, especially my wife. As a teacher, the end of the year is an especially demanding season for her, and I wanted to make sure I was fully present and supportive during that time. With that said, I’m back. Refreshed. Clear headed. Ready to rock and roll. 💪 Something I’ve always tried to be intentional about, and want to really double down on here, is the implementation of new or revised habits. I don’t subscribe to the whole “new year, new me” mindset. To me, it feels overly commercial and fad driven. Real change doesn’t magically happen because the calendar flips over. I believe change is ongoing. It should be shaped by the state you find yourself in, not by external milestones like New Year’s Day. Lately, I’ve been finding a lot more internal truth by going against the grain and challenging myself at different life defined stages, not socially manufactured ones. And through this approach, I’ve experienced greater, more consistent, and more sustainable change. No resets. No gimmicks. Just honest reflection, small adjustments, and steady progress. More to come. Let’s build. 🚀

Sundays have become the day I slow down and take an honest look at where I am. I notice what felt good, what felt heavy, and where I drifted in ways I didn’t expect. It is not about judging the week. It is about understanding it. I’ve realised that the more aware I am of how my week actually went, the better I show up for the next one. A small moment of reflection often saves me from repeating the same patterns on Monday. Here are the questions I try to sit with: - What did I handle well this week? - Where did I feel out of alignment or overwhelmed? - What helped me stay grounded? - What pulled me off center? - What is one thing I want to carry into next week, and one thing I want to leave behind? Nothing complicated. No long lists. Just an honest check-in.

Some days fall apart fast, and it is often not the big things that derail us. It is the small interruptions that break our focus. A notification. A rushed school morning. A bad sleep. A phone call at the wrong time. Suddenly the whole day feels reactive instead of intentional. I have noticed that when I lose momentum early, it is usually because I did not protect my first hour. If I start in chaos, I spend the rest of the day trying to recover from it. I am curious to hear from you. 👉 What is one thing that throws your day off track more than anything else? Is it your phone, your kids’ morning rhythm, unexpected work, poor sleep, social media, or something else? Comment below. There is a lot we can learn from seeing each other’s patterns.

One of the hardest parts of being a dad, for me, has been finding balance between work and truly being present with my family. I’ve always had this strong drive to plan ahead, but that same instinct can become my biggest stumbling block when it comes to quality time with my wife and daughter. I often ask myself: Will there ever be a point where I feel content enough with our financial or business situation that it’s no longer all-consuming? And if the answer is no, then the real question becomes: What can I do now to make sure I can switch off, be present, and give my family the best of me, not just what’s left of me? Recently, I’ve been working on breaking a few habits that were getting in the way, and these simple shifts have helped me reconnect: - Put the phone down. It’s such an easy distraction, but it’s rarely needed when I’m with my family. - Do more outdoor activities that require physical engagement. Climbing on a jungle gym, kicking a ball, or playing a sport draws me in and keeps my kids engaged too. - Find a new activity or place to visit on weekends. Monotony is a killer. Exploring something new sparks excitement and keeps us all present. - Cook a meal together. The kids love helping, and sharing a meal we’ve created is a real and immediate reward. These changes aren’t perfect fixes, but they’ve helped me be more present and connected at home. I’d love to know, what works for you when it comes to switching off from work and truly showing up for your family?