I’m not about to tell you to jump into arctic water or scream affirmations at yourself in the mirror—but I do want to share a few small lifestyle tweaks that have genuinely made a huge difference in my life lately.
I guess you could call me a bit of a self-development junkie. I consume a lot of that kind of content—some of it works, some of it doesn’t. But the few things I’m about to share? They’ve had a massive impact. And the best part? None of them require waking up at 4 AM or bathing in ice.
1. No Phone for Two Hours (or at the Very Least, No Social Media)
One of the simplest changes I’ve made is keeping my phone out of reach for the first two hours of the day. In our house, I handle most of the morning routine with my girls, and I’ve noticed that things go so much more smoothly when I’m not distracted by my phone—or at the very least, not doom-scrolling social media.
Whenever I try to juggle parenting and my phone, I end up doing both badly. I also catch myself being snappier with the kids if they interrupt me while I’m watching a cat fart on TikTok. So, I made a rule: my phone charger stays downstairs in the kitchen overnight, and I don’t check it again until after the school run.
Have I been perfect with this? Absolutely not. Some mornings, the urge to check social media is too strong. But on the days I stick to it, I notice a real difference. Mornings are calmer, I’m more present, and the kids get a more patient version of me.
Key Takeaway: Try keeping your phone out of reach for the first couple of hours in the morning. You might be surprised at how much more peaceful your start to the day feels.
2. Making More Conscious Food Choices
This isn’t exactly groundbreaking—“Wow, Dean started eating healthy and now thinks he’s a nutritionist!” But hear me out…
What is groundbreaking is how much better I feel—both in terms of energy and mental clarity. Oh. My. Days. I’ve never been in bad shape, but I’ve also never focused on eating nutrient-dense food. I’d go to the gym and eat plenty, but the quality of my food was pretty poor. Then one day, I thought, Forget what I look like—let’s just see what happens if I eat properly.
The difference? Mind-blowing. Now I understand why healthy people never shut up about it.
Before (A Month Ago):
- Breakfast: A takeaway sandwich from the garage
- Lunch: Meal deal (usually something unhealthy)
- Dinner: Whatever my wife cooked—sometimes included veg, sometimes didn’t
- Snacks: Crisps, chocolate, kids’ leftovers
Now:
- Breakfast: 4 scrambled eggs, 1 slice of toast + raspberries & banana
- Lunch: Poke bowl from Waitrose (the salmon salad one)
- Dinner: Similar to before, but I actually eat my veg now
- Snacks: Different fruit, protein yogurt, and the occasional treat
I’m not counting calories because, quite frankly, I can’t be arsed. I’m just focusing on quality, and the difference in how I feel is unreal. More energy, more focus, and way more patience for my family, work, and everything else.
Key Takeaway: If you’re feeling sluggish or low on energy, start with your diet. You don’t have to overhaul everything—just aim for better quality food, and I guarantee you’ll notice the difference.
3. Finding a New Hobby
I mentioned this in a recent newsletter, but I need to emphasize it again—I’ve started playing snooker on Wednesday nights, and it has become an absolute passion.
Last week, by the time Wednesday rolled around, I was feeling completely overwhelmed—work, social media, parenting, everything was just stacking up. But after a few hours at the snooker club, smashing balls around and having a laugh, I woke up on Thursday feeling completely re-energized.
As parents, we tend to let go of our hobbies, thinking we don’t have time for them. But that’s a massive mistake. Having something that’s just for you—a little escape—makes you a better parent. It keeps you sane.
It doesn’t have to be something wildly productive. You don’t need to start a side hustle or train for a marathon. It could be something as simple as playing an instrument, drawing, gaming, or—like me—whacking balls around a table and pretending you’re good at it.
Key Takeaway: Don’t let go of the things you love doing. Even if it’s just once a week, make time for a hobby. Parenting is way easier when you’re coming from a happier place.
4. Focusing on the Bottom of the Pyramid
I recently attended a seminar about avoiding burnout (specifically for people in social media—yes, it’s a thing). The core message was this: people who burn out are the ones who spend too much time focusing on the top of the pyramid (chasing success, output, and external validation) while completely neglecting the bottom (basic needs, health, relationships).
This hit hard. I’ve always been obsessed with success, and I realized I was starting to neglect my personal well-being in the process.
So, I made some shifts—eating better, prioritizing sleep, spending guilt-free quality time with my wife and kids. And guess what? My mood and energy improved dramatically.
Here’s how I think about it:
The Bottom of the Pyramid (Stuff That Keeps You Sane):
✔ Sleep
✔ Nutrition
✔ Exercise
✔ Relationships
✔ Mental downtime
The Top of the Pyramid (Stuff We Chase Too Hard):
❌ More money
❌ Social media validation
❌ Hustle culture
❌ Overworking yourself to the brink of insanity
The ironic thing? When you take care of the bottom of the pyramid, the top starts taking care of itself.
Key Takeaway: If you’re feeling burned out, don’t just push harder—step back and focus on your foundation. Improve your sleep, diet, and relationships first, and you’ll be in a much better place to tackle everything else.
Final Thoughts
None of these changes are massive, but the impact has been. I feel more present with my kids, have more energy for life, and—most importantly—things feel easier.
If you’re feeling a bit stuck, I’d suggest starting with just one of these. Even a small change can make a massive difference. Pick one, give it a go for a week, and see what happens. Who knows? You might just find yourself raving about salmon poke bowls and digital detoxes too.
What’s one small thing you’ve changed lately that’s made a big difference? Comment and let me know—I’d love to hear it.