Full inboxes. Big expectations. Quiet pressure to make this year count. Here’s the reframe I’m sharing with leaders this week. The best years aren’t launched with intensity, they’re built with intention. January doesn’t need grand declarations or heroic routines…it needs rhythm. What the science keeps reminding us 👇 Behaviour change research shows that small, repeatable actions are far more likely to stick than ambitious resets (Lally et al., 2010 - https://psycnet.apa.org/r

A 2025 narrative review in Sports Medicine challenged the broad claim that Zone 2 is the optimal intensity for improving mitochondrial capacity and fat oxidation in the general population (Storoschuk et al., 2025- https://link.springer.com/article/10.1007/s40279-025-02261-y). They argue that a big chunk of the Zone 2 hype comes from observing elite endurance athletes… who train huge volumes. For the rest of us, the evidence suggests higher intensities (above Zone 2) may be

We often assume that better decisions come from more effort…More hours…More thinking…More grit. In reality, sustained decision quality depends far more on recovery  than effort. Here’s the reframe 👇 Your brain is a biological system, not a spreadsheet…and like any system, it degrades under continuous load. 🪫 The science is very clear. 🧪 What the research shows Decision-making draws heavily on the prefrontal cortex. This region is highly sensitive to fatigue, stress and sle