Category: Productivity

Sleep Like a Pro: Why I Ditched TikTok at Bedtime and Outslept My Wife

Tired of waking up groggy despite 8 hours of sleep? This personal experiment reveals how cutting screen time before bed dramatically boosts sleep quality, recovery, and performance. Learn the science behind blue light, circadian rhythm disruption, and actionable tips to reclaim your rest.

I’d be honest. I used to fall asleep with the iPad still playing Netflix (sometimes on my face 😅). Or worse, doomscrolling on Instagram or TikTok in the dark, only to realise I was an hour past my intended bedtime. Sounds familiar?

It became a nightly ritual that quietly wrecked my sleep. I’d clock in a decent 7–8 hours, yet still wake up groggy, foggy, and feeling like I’d been run over by a truck. As someone who’s into performance marketing by day and fitness by passion, this wasn’t just annoying, it was slowing down my gains, both mental and physical.

So, I ran a true A/B test. I made one small change: no screens 1 hour before bed. Swapped TikTok for light stretching, journaling, or an old-school paperback. And guess what? My sleep quality improved almost immediately.

Meanwhile, my wife (bless her), continues her midnight TikTok escapades and consistently gets lower sleep scores on her Ultrahuman ring. I rest my case (on a blue-light-free pillow).

In this post, I’ll break down how blue light messes with our natural sleep cycles, why that matters more than you think, and how you can reclaim your rest to boost recovery, brainpower, and overall performance.

🔦 The Silent Disruptor: How Blue Light Hijacks Our Sleep

Let’s break it down: blue light isn’t evil, it’s just misunderstood. 👀

What is blue light, really?

Blue light is part of the visible light spectrum. In nature, it comes from the sun and plays a vital role in helping us stay alert and energised during the day. That’s why sunlight exposure in the morning is actually good for us.

But here’s the twist: when artificial blue light, like the kind from our phones, tablets, laptops, and LED lights, floods our eyes at night, our brains get confused. They think it’s still daytime.

How it messes with your body clock

Blue light suppresses the secretion of melatonin, the hormone that signals your body it’s time to sleep. According to Harvard Health, exposure to blue light can delay melatonin release by up to 3 hours. That’s three episodes deeper into Netflix than you should’ve been. 😅

This disruption throws off your circadian rhythm, pushing your natural sleep-wake cycle out of sync. The result? You take longer to fall asleep, lose precious REM sleep (the deep, dreamy kind), and wake up feeling more zombie than Zen.

The downstream effects: Metabolic & mental chaos

Let’s talk impact. Chronic exposure to blue light before bedtime can:

  • Raise the risk of insulin resistance and weight gain
  • Affect memory consolidation and mental clarity
  • Lead to mood swings, irritability, and brain fog

According to the NIH and this insightful LinkedIn article, poor sleep is one of the most overlooked threats to our metabolic and cognitive health. That’s not just bad for your body, it’s a performance killer.

💪 Why Quality Sleep Is the Ultimate Performance Booster

You can chug all the coffee you want but nothing replaces real, restorative sleep. Here’s what you’re missing out on when your nights are wrecked:

The science-backed benefits of good sleep:

  • Sharper memory & learning: During deep sleep, your brain consolidates new information and neural connections. NIH confirms it.
  • Muscle recovery & hormone regulation: Growth hormone is secreted mostly during deep sleep. Sleep also supports testosterone production—both key for muscle gains and fat loss. Here’s a breakdown.
  • Emotional balance & better decision-making: Sleep-deprived brains are impulsive and more reactive. Not ideal when you’re leading a team, making ad decisions, or trying to resist a late-night prata craving. 😅

Sleep = High Performance

When you sleep better, everything gets better:

  • You show up sharper in meetings
  • You push harder in workouts
  • You think faster, react smarter, and feel more resilient

I like to think of sleep as compound interest for the brain and body. One good night may not make you superhuman. Stack enough of them, and you’ll see exponential ROI on energy, clarity, and recovery.

🛏️ Real-World Habits to Cut Out Blue Light & Reclaim Your Rest

Okay, now that we know what blue light does, let’s talk solutions. You don’t need to become a monk, just tweak a few habits:

1. Power down screens 1 hour before bed

This was the game-changer for me. I now swap screen time for stretching, journaling, or a physical book. (Currently reading The 5 Second Rule by Mel Robbins 📘 which I highly recommend.)

2. Get natural sunlight during the day

Morning walks = melatonin magic later at night. If you need more science, I dive into this habit in this post. 🌅

3. Consider blue light blocking glasses

I haven’t committed yet but OwnDays and Lenskart have affordable options that filter out the worst of it. Stylish, too. 😎

4. Activate Night Shift Mode or f.lux

These apps adjust your screen’s color temperature to a warmer tone at night. Bonus points for switching to warm ambient lighting or salt lamps.

5. Build a wind-down ritual

Set a bedtime. Add calming music, lavender essential oil, or a quick meditation. Think of it as your personal shutdown sequence. Less tech, more zen.

🌙 Final Thoughts: A Challenge for the Scroll-Happy Skeptics

Let’s be real, you don’t need a sleep tracker to tell you you’re tired. 😴 If you’re waking up groggy, struggling to focus, or feeling like your brain’s running on 3G while the world’s on 5G, something’s off. And more often than not, it’s your bedtime screen habits messing with your body’s natural recovery process.

So here’s a simple, no-app-required challenge:

Cut out screens at least 1 hour before bed for the next 7 nights.

Use that time to stretch, read, journal, or just breathe. And yes, journal the difference. Notice your mood, your energy, your workouts, your focus. You might just unlock your most productive and rested self yet.

Because here’s the truth:

📱 We’re letting tiny glowing rectangles hijack our hormones, energy, and mental clarity.

And for what? One more meme? One more scroll?

Let’s stop letting TikTok steal our sleep.

Your body, brain, and future self will thank you. 💪🛌✨

Biohacking the Workday: High-Performance Hacks for Energy, Focus and Resilience

Discover data-backed biohacks to supercharge your workday. From intermittent fasting and cold showers to wearable tracking and nootropics—learn what actually boosts energy, focus, and resilience for busy professionals.

So, I’ve spent the last 6 months playing human guinea pig, testing one of the most talked-about biohacks out there: intermittent fasting. That meant skipping breakfast entirely and sticking to a protein-only lunch 🍗. The first couple of weeks? Absolutely brutal. I was hungry and constantly fantasising about KFC.

But by week three, something shifted. My mental fog lifted 🌤️. I started powering through the days with sharper focus, more consistent energy, and a surprising bonus: I gained 💪 12% more muscle and lost 🔥 28% body fat.

It got me thinking what else out there might actually work?

In today’s high-octane digital world 💻, where Slack pings don’t sleep and burnout is just one missed deadline away — energy, focus, and resilience are the real currency. The 3PM crash? All too familiar. But maybe the secret to peak performance isn’t grinding harder. Maybe it’s about tweaking your biology smarter 🧬.

That’s what this article is all about. I’ll unpack the science 🔬 (and the real-life impact) behind some of the most buzzed-about biohacks: from cold showers 🚿 and wearable trackers 📱 to nootropic stacks and sleep optimization. Some worked. Some didn’t. But here’s the truth: not every hack is for everyone—and that’s okay.

What matters is the mindset. The habit of self-experimentation and continuous improvement is what separates reactive professionals from resilient leaders.

Welcome to the era of data-driven self-optimization 🚀. Let’s get into it.

🧠 1. Intermittent Fasting: Brain Boost or Hype Diet?

🔍 What It Is:

Intermittent fasting (IF) is a time-restricted eating strategy, typically fasting for 16 hours and eating within an 8-hour window (e.g., 12–8PM). Outside the window? Just water, black coffee, or tea. No snacks. No sneaky bites.

🧪 My Experience:

I went all-in: no breakfast, protein-only lunch, dinner around 8-9PM. The first week? Hanger was real. But by week three, mental clarity mid-morning skyrocketed 🚀. I was more alert, less bloated, and surprisingly productive. The usual post-lunch crash? Gone. And yes—I gained 12% muscle and lost 28% fat 💪🔥 (with my usual workouts).

🔬 The Science:

  • Fasting increases brain-derived neurotrophic factor (BDNF), a protein that supports learning, memory, and neuroplasticity 🧠.
  • It can also reduce inflammation, regulate blood sugar, and improve overall mood.

📖 Source: BSW Health – IF & Brain Health

⚠️ Caveats:

Not for everyone. If your mornings are physically demanding or you’re prone to energy dips, Intermittent Fasting might backfire. It also makes social lunch meetings awkward (unless your friends like watching you sip black coffee).

✅ Verdict:

Totally worth experimenting with. Start with a 14:10 fast (14 hours fast, 10 hours eating) and track how your mood, focus, and energy shift over 2–3 weeks.

❄️ 2. Cold Showers: Free Willpower Training & Mood Elevator

🔍 What It Is:

A cold shower, literally. 30–90 seconds of cold water (no heater and turn all the way to the most cold), especially first thing in the morning. No warm-up, no excuses.

🧪 My Experience:

I started this just two weeks ago. And yes, it felt like screaming into the void 😱. But after the initial shock, I was awake, alert, and weirdly calm 🧘. The mental “reset” was real.

🔬 The Science:

  • A Dutch study found that people who ended their showers with cold water for 90 days had 29% fewer sick days.
  • Cold exposure is linked to improved mood, reduced anxiety, and even a lower risk of depression.

📖 Source: UCLA Health – Cold Shower Benefits

⚠️ Caveats:

It’s 90% mental. And while it boosts alertness, it’s not a substitute for real recovery. If you’re sleep-deprived or run-down, start slow.

✅ Verdict:

Powerful, free, and fast. Cold showers deliver instant energy and long-term resilience. It’s uncomfortable, but so is growth.

📊 3. Wearables & Self-Tracking: Measuring to Manage

🔍 What It Is:

Using tech like Ultrahuman, WHOOP, Fitbit, or even a simple journal to track sleep, movement, heart rate variability (HRV), and work rhythms. Think of it as your personal dashboard 📱.

🧪 My Experience:

My tracker showed my late-night Netflix binges 📺 were cutting into my deep sleep. After setting a no-screen rule after 11PM, my sleep score improved, and so did my morning energy.

🔬 The Science:

  • 1 in 3 Americans are already using a fitness or sleep tracker to optimise their sleep.
  • Studies show that self-awareness leads to behavior change. You can’t improve what you don’t measure.

📖 Source: AASM Sleep Tracker Study

🛠️ How to Use:

  • Track ONE thing at a time like sleep, steps, or focus hours.
  • Don’t obsess over daily fluctuations. Look at weekly trends.

✅ Verdict:

For data-driven people (like marketers), this is gold. Use your wearables to spot blind spots, build habits, and tweak routines that actually move the needle.

🧪 4. Bonus Hacks Worth Testing (with Caution)

💊 Nootropics:

Smart supplements like L-Theanine + Caffeine, Alpha-GPC, or even Creatine can enhance mental clarity and memory.

⚠️ Start slow. Test one at a time. Effects vary widely from person to person.

🕶️ Blue Light Blockers:

Wearing blue light glasses or using screen filters in the evening can improve melatonin production 🌙 and support better sleep. Especially useful for screen-heavy professionals.

⏱️ Pomodoro Timers + Movement Breaks:

Using a 25/5 or 50/10 work-rest cycle, paired with quick stretches or walks, prevents cognitive fatigue 🧠. It’s a simple hack with proven impact on productivity and brain function.

💭 Final Thoughts: Upgrade Your Operating System (No Implants Required)

Biohacking isn’t about becoming some kind of tech-augmented cyborg 🤖. It’s about something much more human: awareness, experimentation, and optimization. Think of it as upgrading your internal operating system—one small tweak at a time.

Not every biohack will be your magic pill. And that’s okay. The real win lies in the growth mindset 🧠 — the willingness to test, reflect, and evolve. That’s what separates the reactive from the resilient.

So go ahead — try a cold shower 🚿, skip breakfast 🕒, track your sleep 📊. These aren’t radical lifestyle changes. They’re low-risk experiments with high potential upside.

💬 What about you? Which hack helped you perform better at work?

Drop a comment below—I’d love to hear your experiments and results!

⚡ “High performance isn’t about doing more. It’s about doing smarter—and sometimes, colder.”

Small Habits, Big Wins: How Daily Routines Drive Productivity and a Growth Mindset

Discover how small daily habits like walking, journaling, or making your bed can unlock higher productivity, sharper focus, and a stronger growth mindset — especially for high-performing professionals and digital marketers.

Truth is… It’s not the all-nighters or massive brainstorms that drive productivity and long-term success.

It’s the 30-minute walk, the 5-minute journal, and yes, even the habit of making your bed.

Let me explain.

Every morning, I take a 30-minute walk to grab coffee. It’s nothing fancy — just me, some sunshine (read: full-on Singapore heat 😅), and a bit of quiet before the chaos. It’s part sunlight therapy, part moving meditation, but most of all, it’s mine. My little reset before emails, meetings, and dashboards take over.

I won’t lie. At first, it felt like a chore. I kept thinking, “Do I really have time for this?” But within a couple of weeks, I realized this small daily habit was changing everything. I was making better decisions, managing stress more easily, and actually enjoying the process again.

Turns out, there’s a name for this: keystone habits.

These are the small routines that trigger big wins — they ripple into how you eat, work, lead, and think. Research even shows that habits like daily exercise or making your bed can boost productivity, discipline, and decision-making across the board.

👉 Here’s a great read on it.

So, if you’re a founder, a marketer, or anyone building something under pressure, this post is for you.

I’m going to share how tiny daily rituals can give you a real edge — not just in performance but in building a mindset that grows with the challenges. Let’s dive in.

🔑 Keystone Habits: The Foundation of High Performance & Productivity

So what exactly is a keystone habit? Think of it like a lead domino — one small routine that triggers a chain reaction of positive behavior across your day, your mindset, and even your business.

Some of the most powerful ones are surprisingly simple:

🔵 Morning workouts or walks – They don’t just wake up your body. They anchor your mind. You start the day with a win and carry that momentum forward.

🔵 Journaling – Just five minutes of putting thoughts on paper can bring massive clarity. You’re not just writing — you’re setting intentions and shaping your focus.

🔵 Meditation – It’s not just for monks. A few minutes of quiet helps you build the muscle of awareness and emotional control (a superpower in high-pressure environments).

🔵 Making your bed – Sounds trivial, but it’s a micro-action that signals discipline. You’re telling yourself: “I follow through.”

These habits aren’t about being perfect. They’re about reinforcing identity and about showing up consistently.

Every time you do one, you’re casting a vote for the person you’re becoming.

🧪 The Science: Small Habits, Massive Impact

This isn’t just self-help talk — there’s data to back it up.

✅ Exercise is a textbook keystone habit. Research shows it often leads to better eating choices, improved sleep, more energy, and sharper focus at work.

✅ Making your bed each morning? According to this study, it’s strongly correlated with higher productivity, better budgeting skills, and a stronger sense of control.

✅ A landmark study found that when sedentary adults began exercising just a few times a week, they didn’t just get fitter. They ate better, smoked less, drank less caffeine, kept their homes tidier, managed their time better, and yes, it even improved their financial habits.

One habit. Big ripple.

This is the power of small, consistent action. It creates a growth loop — one good decision nudges the next, and before you know it, your baseline for performance starts leveling up.

Want to find out more on how to boost productivity by adding exercise into your daily routine? Click here to read!

🪴 Growth Mindset in Action

Here’s where it gets interesting. Every time you commit to a small habit, you’re not just building discipline, you’re practicing a growth mindset in real time.

You’re proving to yourself that:

🔵 You can change.

🔵 You can improve.

🔵 You’re not fixed in who you are — you’re always evolving.

These rituals become anchors during chaos. They help you show up to challenges with a little more resilience and a lot more belief in your ability to figure things out.

And here’s my take, especially if you’re in a high-performance environment:

👉 If you want to scale your startup…

👉 If you want to drive better campaigns…

👉 If you want to lead with clarity and confidence…

Start by scaling your habits. Because how you show up each day is how your results compound over time.

Final Thoughts

At the end of the day, big wins aren’t born from big efforts. They grow from small, consistent actions.

In a world that’s constantly chasing shortcuts, life hacks, and 10x breakthroughs, the real edge lies in your daily disciplines. The tiny choices you make to move, to reflect, to reset are what quietly compound into sharper focus, stronger performance, and a more resilient mindset.

And the best part? You don’t need a 5 a.m. miracle routine to start. You just need one habit that grounds you. One small promise you keep to yourself.

So, let’s make this real:

👉 What’s one small habit that’s made a big difference in your life or work?

👉 Or if you’re just starting out, what’s one keystone habit you’d like to build tomorrow?

Drop it in the comments or DM me — I’d love to hear your story and swap ideas.

Because this is how we grow — one habit, one conversation at a time.

Boost Your Brain & Productivity: Why Fitness is the Ultimate Work Performance Hack

Discover how regular exercise reduces stress, enhances focus, and increases energy—helping you work smarter, not longer. Learn practical, time-saving fitness hacks for busy professionals and unlock the ultimate performance advantage. Read now to transform your work and well-being!

I’d be honest. Earlier in my career, I believed that working long hours was the key to success. Hustle harder, grind longer, right? But I was so wrong. Instead of getting ahead, I found myself constantly exhausted, mentally foggy, and running on caffeine fumes. Burnout wasn’t a badge of honor — it was a productivity killer.

That all changed when I started prioritizing fitness. At first, I just wanted to feel healthier and lose weight. But what I didn’t expect was how working out transformed my mental clarity, energy levels, and overall performance at work. Suddenly, I could think clearer, stress less, and get more done in less time.

If you’ve ever felt drained before your workday even ends or like your brain moves in slow motion by 3 PM, you’re not alone. But here’s the good news: you don’t need more caffeine or longer hours, you need movement. Let’s dive into why fitness is the ultimate hack for sharper thinking, better productivity, and a stress-free work life.

The Science of Fitness and Mental Well-Being

First, let’s prove it with science! Exercise isn’t just about looking good, it’s a powerful stress buster and brain booster.

When you work out, your body releases endorphins (those feel-good hormones) while reducing cortisol (the stress hormone). This natural stress relief helps you stay calm, focused, and more resilient under pressure, exactly what you need in a high-performance work environment.

But it gets better. Exercise literally boosts brainpower. Studies show that regular physical activity improves cognitive function, memory, and focus, helping you retain information better, think faster, and solve problems more effectively. Ever notice how a quick workout leaves you feeling sharper and more alert? That’s because exercise increases blood flow to the brain, fueling it with oxygen and nutrients to keep you operating at peak performance.

So, how much exercise do you actually need? The World Health Organization recommends at least 150 minutes of moderate-intensity exercise per week — that’s about 30 minutes a day, five times a week. But here’s the thing: small, consistent efforts matter more than perfection. Even just 10–15 minutes of movement daily can lead to noticeable improvements in focus, mood, and productivity.

Fitness as a Productivity Multiplier

So, how does fitness actually translate into better performance at work? Here’s what happens when you exercise regularly:

✅ Sharper Focus & Mental Clarity: Say goodbye to brain fog and sluggish thinking. You’ll power through tasks faster and make better decisions.

✅ Stronger Problem-Solving Skills: Exercise enhances creativity and cognitive flexibility, helping you tackle complex challenges with ease.

✅ Higher Energy Levels: No more afternoon slumps! Physical activity boosts energy, so you stay alert and engaged throughout the day.

✅ Increased Resilience Under Pressure: Stressful deadlines? Tough negotiations? Regular exercise builds mental toughness, making it easier to stay composed and confident.

And here’s the best part, these benefits compound over time. The more consistent you are, the more you’ll notice the difference in your focus, efficiency, and overall work performance.

How to Make Fitness Work for You (The Busy Professional)

I get it, you’re busy. We all are. But here’s the truth: “No time” is just another way of saying “not a priority.”

The key to fitting fitness into your life isn’t about finding time—it’s about making time. And that starts with a mindset shift: see exercise as an investment, not a time sink.

Here’s how to incorporate movement into your packed schedule:

💡 Start Small – Even 10–15 minutes is better than nothing. A quick home workout, a short jog, or even a few push-ups between meetings can make a difference.

💡 Take Active Breaks – Instead of scrolling through your phone during breaks, take a short walk, stretch, or do a few bodyweight exercises.

💡 Use Movement Hacks – Try walking meetings, a standing desk, or taking the stairs instead of the elevator. These small changes add up!

💡 Make It a Routine – Personally, I aim to fit my workouts before dinner. Find a time that works for you—early mornings, lunchtime, or evenings—and make it part of your daily rhythm.

💡 Find a Training Partner – It’s easier (and more fun) when you have someone keeping you on track. I train regularly with my wife, and it has been a game-changer in staying consistent and motivated.

Final Thoughts: Take the Challenge

Prioritizing fitness isn’t just about health, it’s about working smarter, thinking clearer, and performing better. If you’re serious about levelling up your productivity and mental resilience, movement is the ultimate cheat code.

So here’s my challenge for you: Try adding just 10 minutes of movement every day for the next week. See how it impacts your focus, energy, and stress levels. You might be surprised at the results!

What’s one fitness habit that has helped you perform better at work? Drop it in the comments! I’d love to hear your thoughts! ⬇️