"2023 By Design: A little science (and some commonsense) to create an amazing year"

New year. New You. Okaaayyy.

Look, let's be real.

2023 isn't going to just magically become an amazing year on its own. It's up to us to design it that way. And the good news is, the science of human behaviour gives us some pretty clear guidelines on how to do that.

First things first, goal-setting. It’s tremendously unsexy. But heck, it works if done well. You already know this, but it bears repeating: if you want to achieve something, you’ve got to have goal-state in mind. A vision of your future state. Otherwise default patterns and status quo will invariably overcome good intention. So set that goal. Put some meat on it’s bones. But here's the rub - that's not enough. You’ve also need to break that big goal down into smaller, manageable steps. What’s the quarterly breakdown? Then monthly? And eventually the daily practices. Without that, you're just going through the motions.

Next up, energy levels. We all know how it feels when we're running on fumes - it's a recipe for disaster. The science of sleep tells us that we need at least 7-9 hours of quality shut-eye per night, and yet almost all the literature tells us very few are getting it.

C’mon, you and I both know that we should aim to establish a consistent sleep schedule. And exercise, too - it's not just good for our bodies, it's good for our brains. A combination of cardio and strength training will do the trick. Oh, and while we're on the topic of fuel - pay attention to what you're putting in your body. I’m a fan of a freshly-baked almond croissant as much as anyone, but I also know when I dial that sh*t in and veg some quality nutrition into the system you feel a tonne better (rather than weigh a tonne). I’m a huge fan of Andrew Huberman and Peter Attia work on energy systems and creating daily practices. Look them up. Listen to their podcasts. Thank me later.

Habits. They're the backbone of our lives. And the good news is, they're malleable. By consistently practicing certain behaviours, we can develop positive habits that will serve us well in the long run. Connect to our previous point (energy) and start your day with a set of energising habits and watch how it sets the tone for the entire day.

Perhaps it’s a cold shower to start your day?

Maybe it’s rising early to catch the sunrise?

What could be the small but impactful habit you could commit to that creates a cracking start to your days in 2023?

Mindfulness and breathwork are also key players in designing an amazing year. Meditation, for example, has been shown to decrease stress, improve focus and concentration and boost overall well-being.

And breathwork is a game-changer. Recent research from Stanford has shown as little as 5 minutes of breathwork can have long-lasting effects (multiple days) on your your body’s systems. If you want to follow an OG in the breathwork field, go no further than Nam Baldwin .

And lastly, and possibly most importantly, make 2023 the year of great relationships. Not because of just being a decent human being ? but taking insurance on your longevity.

One of the most robust longitudinal study in academia out of Harvard (it’s ran for over 85 years!) has examined the most impactful variables for longevity and quality of life. The single most-impactful variable wasn’t exercise or nutrition (even though they’re vital) it was maintaining deep relationships.

So where could you invest in your relationships? And by default be investing in your lifespan…that’s cool.

So there you have it. 2023 is yours for the taking, but it's up to you to design it. Remember: create a future state by using goals. Work on your energy state. Take time for self care such as breathwork or mindfulness. And work on those relationships.

With those in place, you're well on your way to an amazing year.

2023. LFG.