Sunday Sum - 19th Mar 2023

Hey , welcome back to

The Sunday Summary

, a collection of insights and my behind the scenes from the past week.

🚴🏻 I'm getting back into:Road CyclingIn 2015/2016 I got the road biking bug.  I only clocked up 1700 miles over those 2 years, but the thrill of being able to cycle double digit miles before breakfast was intriguing.2016, I sold my road bike, once The Knowledge had sunk it’s deep claws into my life.7 Years later, I’m trying it again. An attempt to try and squeeze regular exercise into my routine.  Weight lifting has been sporadic (when I “have time”).  Whereas I’m hoping road biking will be a constant and regular fixture. If anyone rides and is based in London or West London, I’d love to build up some accountability. My strava profile is here if you wish to connect: https://www.strava.com/athletes/8868700☕️ A podcast changing my habits:Using Caffeine to Optimize Mental & Physical Performance - Dr. Andrew Huberman (Huberman Lab)Many of you will know that I love the caffeinated beverage coffee. I limit myself to 2 max a day.  But this podcast has made me re-think timing of my coffee.

This is largely due to the fact that your body needs some time to build up cortisol upon waking.  It also is less likely to lead to the afternoon “caffeine crash”. I am also aiming to have my last coffee by midday latest.  Something I will be reviewing the effects of using my Whoop 4.0 band (particularly the impact on sleep). 

🛌 A sleep optimising purchase:

Z

iffs Vision - Blue Light Blocking Glasses

If you’ve never come across these, they filter the harsh white/blue lights emitted from displays, screens and LED’s.  The theory being, that at night-time, any form of light is disruptive to your circadian rhythm (there’s plenty of studies that attest to your brain associating light with sun, leading to worst sleep.

When I wore these previously, it was just anecdotal experience. Whereas I now can’t wait to track and interpret the data, again using the Whoop strap.📖 A book I'm reading:The Bullet Journal Method: Track Your Past, Order Your Present, Plan Your Future - Ryder CarrollI’ve hoped from task managers to to-do lists over the years.  My current foray is; Things (for capture), Apple Notes for notes or drafts, and Notion for anything that has a process (production of Youtube videos for instance).My things list is pretty overwhelmed, and I’m not sure if the adoption of it is doing more harm than good. So in steps the bullet journal method.  I haven’t tried it yet, but one of the largest claims is that the analogue nature of the journal ensures you have more of a connection with the tasks you want to achieve (rather than just another item on the to-do list).  Thus achieving more mindfulness and connection to the work you do, rather than a box ticking exercise.  People report more of a slower and intentional connection with their work, less overwhelm too!

I will report back with the results soon. 

📺  This week on YouTube:

London Taxi Driver Slang - Place NamesSponsored by NordVPN

Thank you for taking the time to read this.

Please feel free to reach out to me with your; comments, concerns or just general conversation.  

I'd love to know what you're up to or what you might be working on!

 📝😁

Have a great week everyone!

Tom

Just as a side note, any Amazon links featured that you purchase (or go on to buy another product from Amazon), I get a small affiliate revenue from. It all goes towards supporting my creative efforts, so thank you 😊