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September (the ‘second January’) is a great chance to reset to a sustainable rhythm which brings the best out of us.

All humans need a rhythm, yet so many of us lack it, working in an always-on manner which I call the flat line.

Scientific research is increasingly showing the impact of this kind of rhythm, particularly around circadian disruption.

Resetting doesn’t have to be complex.  Here are 4 simple practices which will have the biggest impact:

1. Write down your ideal sleep hours

It doesn’t matter when they are or even how long they are (most people need 7) but it does matter if our sleep is consistent. When would you choose to go to bed and get up?

Set alarms for both of these times, and do what the alarms tell you!

2. Create a pre-sleep routine

It’s hard to go straight from work, screens, emails, light and stimulation to sleep. 

Most people need a pre-sleep routine; some time to decompress, process and regain a sense of control. 

Think about a few behaviours that naturally help you unwind.  These could include TV, talking, journaling, taking a bath, reading, listening to a podcast, meditating and an evening walk.  Pick a couple. 

Then work out how to make them really appealing.  I am putting time into curating books I really want to read and it makes a huge difference to me. 

2. Create a pre-sleep routine

It’s hard to go straight from work, screens, emails, light and stimulation to sleep. 

Most people need a pre-sleep routine; some time to decompress, process and regain a sense of control. 

Think about a few behaviours that naturally help you unwind.  These could include TV, talking, journaling, taking a bath, reading, listening to a podcast, meditating and an evening walk.  Pick a couple. 

Then work out how to make them really appealing.  I am putting time into curating books I really want to read and it makes a huge difference to me. 

3. Identify one high performance window.

A hugely underrated element of mental health and wellbeing is to concentrate and do difficult things.  Yet many of us are constantly working in a distracted way.  Busy but not effective. 

When do you focus best?  Can you identify one 30-minute block per day to work on something that creates value? 

And if you don’t know what creates value SET SOME GOALS. There are roughly 100 days left this year…make them count.

4. Create some ‘active recovery’.

Whether it’s a short walk at lunchtime, a commitment to a weekly gym class, a long run on a Sunday, committing to 25-minute meetings, getting outside to eat a sandwich, getting disciplined about a creative hobby or just planning a night out…recovery is a serious business. 

Use the 3M model to do it well:

⌛ 1 x Micro recovery per day. Think anything from 2 to 20 minutes, to recharge and refocus.

🔧 2 x Maintenance recovery per week. An hour-long break to do something that you know helps give you energy, joy and perspective.

🗓️ 1 x Macro recovery per month.  Something in your diary you’re looking forward to.  A night out, weekend away, or a day off.

These tips will have an outsize benefit because they will help restart your routine in the most powerful way: by working in tune with your biology rather than against it.

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