Show Notes

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01:30 - The Ineffectiveness of Willpower

Discussion on why willpower alone cannot solve 2am overthinking.

02:17 - Neuroscience of Sleep and Leadership

Explanation of how the brain's limbic system affects rational thinking at night.

03:40 - Effective Systems for Better Sleep

Introduction to systems like brain dumps and worry windows to prevent night-time overthinking.

05:05 - Common Night-time Thoughts

Identification of four types of thoughts that disrupt sleep: Decision Rehearsal, Conflict Replays, Strategic Worries, and Self-Doubt.

07:56 - M's Story

A case study of a client named M, illustrating the impact of night-time overthinking on leadership and well-being.

10:05 - The Mental Clarity Ritual

Introduction to a structured way to process leadership challenges during the day.

11:37 - Brain Science of 2am Wake-ups

Explanation of the brain's memory processing and biological changes between 2am and 4am.

14:53 - Creating Systems for Better Sleep

Discussion on creating systems that work with biological realities to improve sleep.

17:03 - The Mental Clarity Ritual Steps

Detailed explanation of the four-step practice to address tangled thoughts.

21:25 - Reflection and Action

Encouragement for listeners to reflect on their thought patterns and take actionable steps.

23:32 - Conclusion and Future Episodes

Summary of key takeaways and a preview of future episodes focusing on overcoming "try harder" traps in leadership.