Create a morning ritual, your future self will thank you.

1. Go to bed early and sober. Even if you are lying in bed with your eyes closed but very much awake. Get into bed, it’s your best chance for sleep. The following morning you’ll likely wake without the need for an alarm clock. Note, I use an alarm clock for early morning flights and job interviews, nothing else.
2. Take a high concentration B Vitamin when you wake up, it provides almost instant energy for your brain
3. Drink water. Ideally with a little lemon juice to equalise your body chemistry
4. Check your diary for the day, start your brain working and make sure you are not oblivious to a 9am meeting
5. Do something physical, stretch, walk, swim, put out the laundry, something is better than nothing.
6. Take vitamins and supplements. I take a broad selection and I feel great off the back of it, if you look in my other posts you’ll see what I throw down my gullet every morning
7. Drink a glass of green juice. I make it every 5 days or so and it contains every green vegetable I can stomach from the grocer. Kale, green apples, celery, green beans, lemon, ginger etc
8. Eat breakfast. I like eggs on seed loaf
9. Shower and moisturise then make yourself smell nice
10. Meditate. Even for just five minutes, focus on your breathing, the air coming in and out of your body. Be still.

If you do these 10 things the rest of your day will be better.

My plan has been to lose body weight and then start exercising, this is based on scattered reading of health blogs and articles that suggest it’s easier to get moving when you are carrying less cargo, i.e. body fat. Since starting my health binge at the beginning of August I weighed in at 98.5kg with the goal of getting down to 88kg before starting a daily exercise regime. I am currently at 92.3kg after close to 2 months of careful eating and feel like it’s probably the right time to start exercise to get rid of those 4 extra kilos. Once I hit 88kg I can assess and figure out what is the right weight and body shape for me, to be healthy, rather than be athletic. I have never really been ‘in shape’ in my life. It’s just not something I’ve ever been motivated to achieve. As I head towards my late 40’s I feel like it might be worth trying to be in shape once in my life and it would probably provide a good baseline for the second half of my life.

How to get motivated?

1. Know yourself — you know how lazy you are
2. Have a plan — you have to have a dream, or how else are you going to have that dream come true
3. Set realistic achievable goals — if you can overachieve it will make you more motivated, wins lead to wins.
4. Before you sign up for the gym set yourself the goal of doing 100 pushups in a row. If you can’t be bothered to do pushups why are you going to be bothered to get dressed, travel to the gym, exercise, travel home, shower, eat breakfast and then start work
5. Find exercise that you think you might enjoy or that at least has other benefits like helping to relieve stress or enable you to think clearly.

What type of exercise to do?

1. Walking — I can definitely add walking into my daily routine, either in the neighborhood or jumping in the car and driving somewhere pretty
2. Running — I have never had great confidence in my running ability so I’ve never really done it. I guess I’ll just have to go for a walk and then start jogging and see what happens.
3. Swimming — I’ve bought goggles, a cap, some trunks and my local pool is amazing after a $42m upgrade. No excuses. I feel like being there at 7am is optimal as it will avoid kids and I’m guessing the water will be as clean as it will ever get
4. Cycling — I have an electric pushbike and was commuting to work. Now I’m working from home and when I do go to work it’s an hour drive so I need to start cycling again for fun and for errands
5. Lifting weights — I’ll start with a kettle bell at home and doing pushups
6. Martial arts — Honestly, it’s never going to happen
7. Team sports — Ditto, it’s just not my thing

So, cycling to the pool and having a walk in the evening after dinner. That is my way forward.

The more hot and humid it get’s the more bonkers I get. Like a tropical madness that escalates through summer. There are some days when there is no escaping it

Suitable clothing

Birkenstocks, linen, lightweight cotton. I refuse to wear singlets, I know they probably help but it’s just not my thing. I try and dress like a grown up and ideally with a little bit of style. I still struggle with summer clothes and the types of jobs I have had in the past 10 years meant that my summer uniform is a black tshirt with brown shorts and birkenstocks. I also have a good range of hawaiian shirts that cover up the sweat and are kinda fun. You can get away with those in a beachy city like Sydney without looking like a scumbag.

Sleeping

Linen sheets, fans, cold water beside the bed, showering before bed and keeping windows open to try and get a through draft in the house. I’ll also keep curtains and blinds closed during really hot days to keep the house as cool as possible.

Physical changes

Losing some weight and improving cardio seem to help with the heat. If you carry less bodyweight your heart doesn’t have to work as hard. Plus, you have less body to cover so you wear less physical cloth.

Extra clothing

If I know it’s going to be a hot and sweaty day I take at least two spare tshirts and also a change of shorts and boxer shorts. If I’m wearing trainers rather than birkenstocks then add in an extra pair of socks. Quick change of clothes, a wipe down with some baby wipes and a fresh application of deodorant and you feel human again.

Hydration

You can’t drink enough when the weather heats up. I have a range of different Yeti products like tumblers and drink bottles that keep water cold for hours and hours.

Aircon vs Fans vs Natural vs Dehumidifiers

We do not have aircon where we currently live, just fans so I bought two dehumidifiers which really help in the sweaty months. I don’t think I’d survive ‘au naturelle’, so fans are a must have. I think I generally come better without aircon as you come to rely on it and as soon as you leave an aircon room all the water tries to escape from your body.

The Southerly

Around 5pm in the height of summer sometimes the wind will shift and come from the south bringing the legendary southerly. When I first arrived in Sydney in 2007 people would talk of the southerly and I’d just nod, like it was something that happened to other people. I can now testify that it is a real thing and I look forward to it. That delicate cool air that sweeps through the city and makes life a little more bearable.

Choice of location for home

We currently live on a hill and the breeze that it get’s seems to help a lot. If you live in a valley surrounded by concrete you are going to slowly bake like a potato in the summer months

I have just got back from my NET/Chiro session. For those of you that have never experienced Chiropractors or Applied Kinesiology I encourage you to do so, it is only a positive experience. NET stands for Neuro Emotional Technique.

Here are some resources on NET https://www.netmindbody.com/more-information/net-research/

You enter the clinic space and lay down on a chiropractors table, through muscle testing you and the chiropractor uncover what is bothering you and then you explore that concept whilst doing various manipulations of the body. In my session today we looked at my self esteem and my relationships with colleagues at work. It transpires that I have been being overly protective of my young colleague because I sense their vulnerability or rather that I am projecting my own vulnerability onto them. I also identified that I need to make more phone calls at work as this is the key to success in my job role. The more I talk with people the better I will become at my job and that can only be a positive thing, my mantra for the day is “I am okay making phonecalls to strangers” I have to have confidence that I will not be rejected and if I am rejected it is not connected to any other rejection in my life. I must have confidence and move forwards. As the Japanese say ‘Ganbatte!”

The focus of the manipulations was that I have been quite clumsy these past few weeks. I scratched the corner of my car in an empty car park, quite impressive I’m sure you’ll agree and I have been dropping stuff left, right and centre. I’ve been very careful with sharp blades as a result. I had an instance a few days ago where I dropped the same object about three times in a row. I am not usually clumsy so I knew that something was off and it was linked to my vision and depth perception. Now that I’ve had that realigned I should find that I am less clumsy.

My chiropractor manipulated inside my mouth, my skull, my hips, spine and neck.

My advice for getting the best out of these sessions is to be brutally honest, hold nothing back. The more you share the better the outcome. It also helps to have a great relationship with you NET practitioner so shop around if you don’t get lucky with your first appointment. I have been doing NET now for about 10 years and when I had a year break in the middle due to moving to another area I felt that something was missing. NET rocks!

I set myself up for failure. Those were the words going through my head last night after a downbeat day. It started well but then descended, almost all of my own design.

Yesterday was the first day of our 9 day staycation, we have a lot planned from cinema visits to train rides and strawberry picking. Day one started with a delayed start due to family members procrastination and then a 40 minute drive to the Discovery Centre, part of the Powerhouse Museum where we did a children’s art lesson and made a little clay house. We then looked at all of the items on display and even though it’s a small collection it was really quite wonderful.

I recognised a lot of items from my time as an antique dealer and auctioneer and was having a very nice and enthusiastic time until my son started whinging about how boring it was and would not shut up. This is classic child in a museum behaviour however it hit me hard and I took it badly and it put me into an awful mood. I’d had a bad night’s sleep the night before so I was already on the back foot and this compounded my mood as I descended into darkness.

We left the museum in a huff and silence for the drive home and then I got into bed and stayed there for the rest of the day, this was probably from around 2pm. I slept about an hour and then watched youtube videos about life in Japan until about 10pm before a good night’s sleep.

I find myself now, in a better frame of mind and I have to put yesterday behind me, if for no other reason that the week ahead includes two more museums, the Science Space down in Wollongong and the Train Museum in Thirlmere. How do I keep myself sane?

1. Expect it to go badly — this is awful thinking however if I prepare for the worst then I can’t be disappointed
2. Build in 30 minutes at each museum just for me. As long as I get to enjoy something at each location I can ‘bank’ that and if the boy has a melt down I’ve at least got some value out of it.
3. Find something at each location that the boy will enjoy. The science museum will have lots of interactive exhibits so that should be easy and the train museum includes a steam train ride, so that must be a highlight.
4. Take lots of snacks — if he’s bored he can eat
5. Listen to calm music on the way down and upbeat music on the way back — if we are hyper walking in it sets us up for failure, so a calm and slightly boring journey on the way there should mean that the destination is slightly more exciting.

Small hacks to survive the school holidays.

I have quit drinking before, after my son was born I had a new business and I wanted to be focused and responsible. I took 400 days off drinking and it was hard at times but mostly just routine. This time round I am taking a break from booze to re-balance my system and feel healthy.

I am two months in, my first alcohol free day was on 2 August 2022 and here are the changes I have noticed.

Weight loss

Weight loss from stopping alcohol happens quickly at first, then stalls and then happens again, then stalls and then happens again. It’s like being on any restrictive diet. If you quit drinking and don’t replace it with sugar in the form of soda, cakes, ice cream, etc. you will lose weight. I’ve weighed as much as 108.5kg and at the time of writing I am 93kg with a goal of 88kg.

Sleep

Sleep improves massively. I no longer wake in the middle of the night, I feel great in the morning. My brain benefits. I go to bed at 9pm and wake up between 5am and 6am, sometimes a bit earlier which is annoying but if I do wake up early and my brain is eager to start the day I take some supplements and start typing out posts like this.

Emotions

I am calmer, if I use the analogy of water, when I am drinking it’s like being on a shoreline with the tide coming in and out, when I am not drinking it’s more like being next to a still lake or bubbling brook.

I feel more confident in myself, like I have harnessed an inner strength. I am taking control rather than being a marionette at the hands of a drunken puppet master.

Reading more, watching less

I’ve read a lot in the last 2 months. every night from 8pm–9pm I read. This is a good habit and the cost is my wife feels slightly abandoned and my streaming services are feeling ignored.

Money saved

I was drinking a little every day, sometimes more than I should if I had a stressful day. I’m thinking roughly $60–100 a week depending on the quality of wine. That’s $800 bucks not spent on grog.

Nervous system

I feel calmer. During these past two months I have also cut out caffeine and been doing acupuncture every 2 weeks so my nervous system is definitely benefiting. I hope that if I keep this going I might be a touch less sweaty when the Australian summer comes roaring into our lives.

Stomach

My stomach is quiet. No gurgling, no pain, no bloating. Toilet visits are uneventful, quick and regular. No alcohol is a winner for the tummy. If I drink in the evening my body focuses on processing the alcohol rather than processing the food so it adds to weight gain.

Nutrition

As I become more aware of what I am putting into my system it is inevitable that what I eat changes. I’m eating better and my body is absorbing more of the nutrients it needs to thrive. My guilty pleasure at the moment is DJ & A Dried Pineapple.

Cry Jihad, Holy War, Oh Man! Oh Woman.

As you fight the good fight
Against Infidels and Idolaters
School kids with smiles
And over enthusiastic pornographers

Look us in the eye and tell us you hate us
If it’s true, we’ll stare straight back at you

Where’s your sense of the global
Or is your hatred local
Just a stone’s throw
Big rocket ship shaped stones

Don’t you know we secretly love you
Love to get our way with you

You know it’s true, don’t you,
So you fight
Not against what’s said but what is truly meant
When the hell’s it going to end,

For it’s me or it’s you
But it could be all of us, together as one

I’m not going down like that, why should I
I’m global baby, Eurotrash travelling and learning
If we need to fight let’s go toe to toe

Leave your nuclear gloves at home,
Don’t bring them, come alone

Put away your heavy spears and show some love
I’m shouting a nightmare that’s gone mainstream
I don’t care how long this shit takes
Even if we have to sit up and talk all night

Come the sunrise, look into our eyes
And see that we don’t hate you but we love you
We’ve got to love if we’re going to live
Got to give if we’re going to learn

Got to learn that what’s yours is mine
And what’s mine, mi casa a su casa, is yours
Love, live, give and learn, that’s what’s mine is yours
Sit and talk, don’t hibernate, don’t hate

Sit and talk, before it’s too late
Too late, too late, too late, too late, too late, too late
Too late, too late.

You will find below a list of games to play with Kim Jong-Un. I don’t know if he get’s to play Buckaroo so it feels like a nice idea if we all contact him to play a game. if he doesn’t respond, don’t take it personally, he might be more a Jenga man. Let’s see where this goes…

Copy and paste the message below into your favourite social media app, even better if you have his phone number and you can text him.

Hey Kim Jong Un. Want to play Beer pong? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Buckaroo? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Carrom? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Hungry Hungry Hippos? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Dart Wars? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Jenga? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Kerplunk? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Operation? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Subbuteo? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Twister? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Candy Land? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Chicken Cha Cha Cha? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Don’t Wake Daddy? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Ludo? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Hey Pa! There’s a Goat on the Roof? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Mousetrap? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Game of Life? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Monopoly? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Snakes and ladders? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Hop Scotch? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Mah Jong? #makingfriends #northkorea

Hey Kim Jong Un. Want to play snap? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Upwords #makingfriends #northkorea

Hey Kim Jong Un. Want to play Family Fortunes? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Yahtzee? #makingfriends #northkorea

Hey Kim Jong Un. Want to play Cluedo? #makingfriends #northkorea

It’s the small things that add up to make a big difference. If you do one small thing a day that makes you a better human then all of those incremental efforts will slowly, but surely, add up to improve the lives of those around you whilst making you feel like you’ve done something good for a change. This is a to-do list for myself, ways that I can get be a better man by living consciously and authentically. As I add more items to this list some of it is for me and some of it is good advice for my son.

Reuse, Recycle, Re-purpose, Repair, Restore etc

• Buying new clothes — quite often when you buy new clothes an opportunity is created to donate the clothing that they replace. Is the clothing in good condition, if the answer is yes then pick a charity and donate it. If you have to iron and fold all of your existing clothes before a shopping trip I bet you’d be inclined to buy less.
• Take stock of what you already have — can I live a year on whatever I already have in terms of ‘stuff’ like household items, stationary, bit and bobs? Probably quite comfortably.

How to have integrity and live authentically

The act of selflessness does not come naturally, it is something that we have to work at, hard. Put in the work to figure out who you are and what matters to you and then live this reality. Have confidence and faith in yourself and your place within this world.

Be gracious, accept help and be thankful

If you do something to help others then you can expect that someone might do something to help you, like a cycle of kindness. If someone does offer you help, smile, say thank you and acknowldge their gift to you. Put pride to one side.

Patience is a virtue

Allow yourself an extra 10 minutes for your daily commute, let in 10 cars on the journey that demonstrates patience and kindness. That person will love you.

Buying thoughtful gifts

Buy a good gift when you see it. If Auntie Muriel loves cats and socks then buy those cat socks when you see them, by the time you need them at Christmas they will be sold out. Having a stock of pre-purchased gifts takes the stress out of gift buying.

If you receive a gift and it’s not really to your taste or is a duplicate then pop it in a drawer, bide your time and then re-gift. It’s probably wise to remember where the gift came from so that the re-gift is sent off in a different direction. Charity shops are great for re-gifting quality items.

Be a philanthropist

You can experience true joy through the gift of philanthropy. Pick your charity and get as involved as you can. Let them help you to put your time and money to good use.

Random acts of kindness

This is a bit of a weird one. It’s like throwing seeds into the wind, once they’ve gone you don’t know where they’ll end up. With some random acts like cutting a neighbours lawn or buying a cup of coffee for a stranger without asking permission first, can feel a bit forced, almost aggressive kindness but there are things that you can do.

• Leave a five dollar note inside a library book for the next borrower to find
• Leave an anonymous sweet treat on your colleagues desk
• Let someone go ahead of you in the checkout queue — parents with young children in tow particularly appreciate this.

Help those who are helpless

• If someone is being bullied or mistreated at work or in your social network then speak up for them. Silence is not golden.
• None of us carry change any more but you can still buy the homeless person outside the supermarket a snack bar or bottle of water. Ask them what they would like.
• Sometimes all those in need require is someone to hear

“Let not any one pacify his conscience by the delusion that he can do no harm if he takes no part, and forms no opinion. Bad men need nothing more to compass their ends, than that good men should look on and do nothing. He is not a good man who, without a protest, allows wrong to be committed in his name, and with the means which he helps to supply, because he will not trouble himself to use his mind on the subject.” John Stewart Mill

Lay off the sarcasm

Try and be kinder with humour. Plus sarcasm is the lowest form of wit, apparently.

Listen, with both ears

Being present is key to good listening, focussing on what is being said rather than thinking about what you are going to say next. This also links in with patience as you need to be patient whist the person speaking get’s it all out of their head. Being a good listener makes you a good friend.

Use the word Love

Tell people you love them whenever you can, without it losing it’s power. Look beyond your immediate family, reach out and tell a friend.

Volunteer

Where can I help out a couple of hours a week or at least regularly every month? Pick a charity that means something to you. There is joy in giving.

Have Gratitude

Express gratitude with your colleagues and your family. There is a meditation where you express gratitude that many successful people use at the start of their day.

Speak Your Truth

Figure out what you stand for and don’t be afraid for your voice to be heard.

Be Fun

I recently learnt how to do a few bits of balloon art, I can do a parrot, a poodle and a monkey. Have a go and give your creation to a child.

Practice public speaking

I could give a presentation to my son’s class or do a talk on Arthritis at a local nursing home.

Talk to everyone at a party

Make sure you spend time with every person at a party, especially those people who are shy or by themselves

Help Out a Friend or a Stranger

If I go through my LinkedIn contacts there are plenty of people who could improve their profile or are looking for a new job. I could help them with their CV or just be someone who is interested in their progress. Job hunting is a lonely business.

Smile, say hello and open a door

Opening a door for a stranger is a nice touch, even better if you say hello with a smile. Such a simple gesture that is sadly missing in this modern world.

Donate

• This links in with recycling and re-use. I have a lot of stuff and if there are things I can donate that will improve someone else’s life then so much the better.
• Send pre-loved toys and books to children in need whether that be local charities or hospitals.

Be Kind To Yourself

Take a health audit, look at every aspect of your life and start to remedy those things that make you unhappy and become conscious of your best, most positive traits. Take care of yourself and then you can take care of others.

Learn CPR

As my son grows I know that the ocean might start calling to him. I’d feel much better if I could resuscitate him if anything awful happened. It would also be a good life skill to have

Surprise

• Surprise a family member or friend with a surprise party
• Leave a gift in your wife’s handbag or drawer to be found at some point in the future.
• Send flowers to an old friend you have not seen in a long time.

Shop Local

As a former business owner and shopkeeper I can testify how important each and every customer is. No matter how big or small. Shop local where your money is going to make a difference, not enriching a billionaire or a set of shareholders.

Live Local

Similar to shopping local, use as many of your community services as possible, visit the library, use the local pool, go and play in every park within a 5km radius, each has their own treasure for you to uncover.

Send a good book to a friend

I read a lot at the moment and every book I can think of at least one person who might enjoy it. Buy the book, ideally from a local bookshop and send it to the person you thought of.

Pick up litter

If you see litter, if you see a shirt on a shop floor or a rogue apple in the supermarket, pick it up off the floor. Just because.

Beautify your community

Plant a tree or some flowers on an unloved strip of grass or a neglected spot

Learn the names of the people who help you and serve you

Learn all the names of the staff in your local coffee shop, if you go to the same person on the checkout learn their name and use it.

Hand out compliments

A compliment is the easiest thing to give and the hardest thing to receive. Tell a stranger that you like their hair or their shoes, it goes a long way.

Praise someone to their boss

Linked to handing out compliments, if someone is doing a great job then tell their manager, it might even get them a raise!

27. When you receive good service, tell the person’s manager or boss.

Say hello

There is nothing worse than being ignored. Take the time to greet people and if possible, look them in the eyes when you say hello, it’s good manners.

Be a man of your word

Turn up on time, if you made a promise, keep it.

Quit whining and whinging

Be positive, keep your mouth shut and deal with it, whatever it might be.

Be brave and offer help

If someone is going through a hard time, like a death or a relationship breakup ask them what they need. If they need space, give it to them, if they need a home cooked meal, turn on the oven

Think of your Great-great-great grandchildren

Conserve energy, recycle, avoid plastic and disposable junk

Be the bigger man

• Forgive and forget. Others and yourself. Forgive and move on.
• Show compassion if someone is being angry or rude, they are probably dealing with something that has nothing to do with you.
• Be kind to someone you dislike — you are being kind not because of who they are, but who you are.

You first…

Give yourself 10 extra minutes for your morning commute, let people in. Good karma.

Give blood.

It could save a life and is badly needed — here’s a link

Help a mother with a baby stroller

If they are stood at the bottom of stairs carry up the pram, ask permission first.

Send a postcard to a friends child

Tell them how proud you are of them plus kids don’t get much mail these days

Write to someone who changed your life

This could be an old friend, a teacher, someone who offered you some amazing advice.

I have had the same barber for 12+ years. I researched barbers when I came to Sydney as I remember being told that when you move to a new town find yourself a good barber and a good barman. It proved to be good advice. My barber is now my friend and I see him every 4 weeks which is more often than I see most of my friends. He knows me, he knows of my successes and my failures, he knows what’s happening in my life. That 30 minutes is as valuable to me as any psychiatrist, possibly more so, as how many psychiatrists cut hair too?

If you are looking to find a barber that will help you look good and who’s company you value then you have to sit in quite a few chairs before you hand over the trust in your hair and therefore style. I researched the best barbers in town and Tony Vacher came up trumps. The things that I particularly value about his skill set is that he is skilled with the scissors and he is remarkably consitent. He has put in his 10,000 hours, probably more like 80,000 hours, if not more and will be cutting hair or educating others until the day he shuffles off this mortal coil. The last couple of years have been brutal for barbers and hairdressers and it’s going to take them a long time to recover their lost revenue and lost customers.

My request is that you find yourself a good barber and remain fiercely loyal to them and you will be rewarded with consistently good haircuts that keep you looking good and feeling confident.