A few years ago, I found myself lying awake in the middle of the night, pondering a question that had been gnawing at me. I remember that day so clearly—it unfolded like this:
I had woken up late, despite setting three alarms. I scrambled to get dressed and rushed out the door, knowing I had a packed day ahead. But first, I had to stop by Starbucks for my usual tall vanilla latte with two sugars and extra milk. Ironically, I couldn’t stand the taste of coffee, yet it was the only thing that kept me going.
The day was a whirlwind of meetings and ticking off tasks from my to-do list. Some of these tasks brought me a sense of fulfillment, while others felt like a chore. But there were moments when I felt truly alive.
By the time I got home that evening, I was completely drained. I fell into bed, desperate for sleep, but as always, my mind had other plans. It replayed every detail of the day, keeping me awake until I finally drifted off.
A few hours later, I woke up to a strange sensation. I switched on the light and realized my nose was bleeding—again. This wasn’t the first time, but it scared me more than usual.
There’s something about a health scare that forces you to reexamine your life. So there I was, sitting in bed with a tissue pressed to my nose, wondering if I was truly spending my time in the way I wanted. Was this really the life I was shaping for myself?
I’m sharing this because we all have the same 24 hours in a day, yet we often struggle to use that time in ways that bring out the best in us. Under the weight of our busy schedules, we sometimes push ourselves too far, leading to burnout and, in my case, nosebleeds.
We all know the basics—get eight hours of sleep, exercise, eat well, stay hydrated—but how do you truly understand what you need to make the most of those 24 hours? It begins with listening to yourself.
My Top Tip:
My top tip is to carve out some 'me time' every day—but maybe not in the way you’re used to thinking.
Many people associate 'me time' with reading a book, working out, or scrolling through social media. But the kind of 'me time' I’m talking about is different. It’s about doing as little as possible, alone, for 5 to 10 minutes each day, to clear your mind and slow down your pace.
I challenge my clients to find a café—not their desk, somewhere different—and just sit there alone without any distractions. No phones, just observing the world around them.
Why do this?
It allows you to step out of your own head for a moment and simply watch the world go by. You’ll see all kinds of people—some quirky, some not so much—but it’s always interesting, especially in a place like London.
As you sit there, start paying attention to your breathing. Slow it down just a bit.
But a word of caution—don’t slow it down too much, or you might feel dizzy.
By taking this time to slow your breath, you’ll begin to calm your mind and quiet those racing thoughts.
This is a practice I recommend to all my clients, but it’s particularly challenging for those of you who are always on the go, caught up in the busyness of life. Yet, if you’re one of those people, you need this the most.
This small practice will not only help you sleep better at night, but it will also make decision-making easier because you’ve taken that daily moment to check in with yourself. It will help you stay focused during the day as well. When we’re well-rested, we perform better. Just a few minutes to yourself each day can make a big difference, so why not give it a try?
