Lately I have been paying more attention to how staying hydrated affects the way I think and feel. It is surprising how something so simple can throw you off without you realising it. For a long time I misunderstood my body’s messaging. Whenever I felt a drop in energy or a sense of mental heaviness, I assumed it meant I needed coffee. What I thought was a caffeine craving was actually my body telling me I was thirsty. I never stopped to consider how much coffee can dehydrate the body. Coffee has its place, but using it instead of water was doing me a real disservice. Looking back, a lot of the fogginess, irritability, and lack of focus I felt on certain days had nothing to do with stress or sleep. Most of the time my body simply needed water. The signs were subtle, but they were there long before I felt thirsty. Once I became more intentional with hydration, especially on busy days or training days, I noticed a real shift. 🔥My mood improved. 🔥My focus sharpened. 🔥My energy felt more stable. Nothing dramatic, just the difference between feeling out of rhythm and feeling aligned. Today’s focus 🗓️ Drink a little more water than you usually do. Notice how your mind responds.

Sundays have become the day I slow down and take an honest look at where I am. I notice what felt good, what felt heavy, and where I drifted in ways I didn’t expect. It is not about judging the week. It is about understanding it. I’ve realised that the more aware I am of how my week actually went, the better I show up for the next one. A small moment of reflection often saves me from repeating the same patterns on Monday. Here are the questions I try to sit with: - What did I handle well this week? - Where did I feel out of alignment or overwhelmed? - What helped me stay grounded? - What pulled me off center? - What is one thing I want to carry into next week, and one thing I want to leave behind? Nothing complicated. No long lists. Just an honest check-in.

Being in the same room as your child is not the same as being with them. Children don’t just hear your words. They feel your attention, your focus, and your emotional availability. They can tell when you are there, and when your mind is somewhere else. Presence looks like eye contact, patience, and genuine interest. It is a calm tone, an open posture, and slowing down enough for them to feel seen. Small moments create lifelong emotional security. A question worth asking yourself: When you sit with your child, where is your mind? Do they get your attention, or whatever is left after the world is finished with you? Are you listening, or waiting to return to your thoughts? If someone observed you at home, would they see you as present, or just around? Five minutes of real presence beats five hours of distracted proximity. Today’s practice: Put your phone aside Turn toward them Ask one real question Listen without rushing Watch how quickly they soften and open when they feel you arrive in the moment with them. Share what works for you.

For years, I avoided creatine because I thought it caused bloating or made you look heavier. Like many people, I dismissed it as a gym supplement and never bothered to understand what it actually did for the body and brain. A year ago, I started taking it consistently, and it changed everything. I’ve lived with ADHD most of my life, and the mental noise can be exhausting. Fatigue used to hit me hard, especially late in the day. Since taking creatine, that fatigue has almost disappeared. My thoughts feel sharper, I recover faster, and my brain finally feels steady instead of scattered. That’s why I’m sharing this, for awareness. The impact goes far beyond physical performance. Your brain runs on ATP (adenosine triphosphate), the body’s main energy currency. It powers every thought, emotion, and memory. Creatine helps regenerate ATP, giving your brain a stable energy source and reducing that foggy, drained feeling so many of us push through daily. 🧠 A few things most people don’t know about creatine and brain health: - It supports memory, focus, and mental stamina, especially under stress or lack of sleep. - It can help reduce mental fatigue and improve mood in people with ADHD, anxiety, or burnout. - Vegetarians and vegans often have lower brain creatine levels, since it mostly comes from animal foods, making supplementation especially beneficial. - It helps buffer brain acidity, protecting neurons from stress and fatigue. If you rely on caffeine to think clearly or to avoid a crash halfway through the day, the problem might not be focus, it might be energy. ❓Community Reflection❓ Have you tried creatine for your brain or only for training? If not, what’s held you back?

Hey everyone, I’m Scott — a mid-30s dad, investor, entrepreneur, and someone who’s been navigating life with ADHD. I started this space because I know how challenging it can be to juggle business, family, health, and focus all at the same time. I’m passionate about exploring: 🧠 Nutritional neuroscience — how supplements can support brain health, focus, and resilience. 💪 Healthy lifestyle & exercise habits — practical routines that actually fit into a busy dad’s schedule. ⚡ Tools & systems for ADHD — strategies to stay organized, focused, and balanced in the chaos. 👨‍👧 Entrepreneurship & fatherhood — finding ways to grow a business while still showing up fully at home. What I hope this community becomes: A place where dads (and like-minded people) can share insights, swap ideas, and support each other in building sharper focus, stronger energy, and healthier habits — so we can thrive both in business and at home. Excited to learn, share, and grow with all of you! 🚀 — Scott