Morning light as a travel reset button
Light is one of the cheapest, most reliable tools for shifting a disrupted clock.
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Notes On Performing Well For A Long Time
Writing, talks and conversations on executive health, vitality, recovery and sustainable performance, written for people whose calendars are not entirely their own.
Screens, late work, and sleep latency
The last hour of input often decides how long it takes to fall asleep.
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A caffeine cutoff that still works for early calls
The goal is not zero coffee. The goal is coffee that does not steal the night.
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Sleep debt has compound interest
You can outwork a short week. You cannot indefinitely outrun unpaid recovery.
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The first 48 hours after landing
Landing sharp is less about willpower and more about light, meals, and a ruthless first-night plan.
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A 20-minute wind-down that executives keep
If a wind-down ritual needs an hour, it will lose to the calendar. Short and repeatable wins.
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Why high performers wake up tired
Sleep quantity is rarely the full story. Architecture, stress load, and evening rituals decide whether recovery actually happens.
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