Health

I recently got a Garmin watch, it's a smartwatch that gives me all sorts of data. Here are a few things I have noticed with my sleep since wearing it.
 
My sleep score is the best (time asleep and the quality of the sleep with more deep and REM sleep over a night) when I:
- Go for a brisk walk in nature as soon as I wake up, without my phone
- I have been a busy boy, fitting in exercise and a good amount of work
- If I go to bed at the same time and leave an hour before bed with no screens
- If I use nasal strips so I can breathe through my nose without them its flat out mouth breathing
- I haven't eaten or drank too close to sleepy time 

My sleep score is the worst when:
- I do the opposite of all of the above
- When I drink alcohol
- I am in a new place
- I haven't journaled before bed

Aiming for perfection every night is setting yourself up to fail, but it is helpful to know the true cost of doing or not doing some things. Sure makes you think twice.

Wealth

"What are you afraid of losing when nothing in the world actually belongs to you?" - Marcus Aurelius

Relationships

It’s surprisingly easy to get swept up in the visible.
To justify working 10 extra hours a week for a couple more letters after your name.
To accept a two-hour daily commute in exchange for a 30% salary bump, before the taxman even sharpens his pencil.
To chase the next promotion, the next big project, the next quantifiable tick-box.

We live in a world obsessed with metrics. KPIs. Milestones. External validation.
These things go neatly on your CV. And because they’re easy to show, they become the things we chase.
But one day, hopefully a very long time from now, someone will stand up in a quiet room, clear their throat, and try to summarise who you were.
And they won’t talk about your job title.
They won’t mention your income bracket.
They probably won’t even remember what car you drove.
 
Instead, they’ll talk about how you made people feel.
Whether you were kind.
Whether you showed up.
If you made people laugh.
If your kids felt seen.
Whether your friends knew they could call you at 2 a.m. and you’d pick up.
 
And if you’ve spent years optimising for your CV…
That eulogy might come with a caveat:
"He was always stressed."
"She was rarely present."
"He loved his family, but work always came first."
This isn’t intended as a guilt trip, instead a pulse check and for some, maybe the start of a course correction.
 
A chance to ask yourself:
Am I building a life that looks good on paper, or one I’d be proud to be remembered for?
 
Take two minutes today and write your answer.
 
What’s one thing I can do this week that my eulogy would thank me for?

Waste no more time.

Freedom

If you’re not ready to live the life it takes to reach the goal, let go of the goal. It’s easier to change the dream than to carry the weight of one you’re not willing to pursue.