The two most important aspects of sleep are: 1. Going to bed at the same time every night 2. The amount of sleep you get, generally between 7 and 9 hours Believe it or not, #1 is more important than #2!! (to a degree of course). It's all in the course in the #Keystone Habits lesson, but if you want to read more, check out Why We Sleep by Matthew Walker

In the course I suggest several keystone habits that research suggests has the biggest impact. One of those is a gratitude/priorities practice. I suggest having a small notebook on your nightstand; every evening write three things you are grateful for and every morning write three priorities for the day. Here are mine, share yours below! Gratitudes: 1. My kids 2. My dog (she's getting old) 3. The government shutdown ending (finally!!!) Priorities: 1. Lift at the gym - push day 2. Clean out car 3. Schedule next podcast episode

I wanted to answer in a separate post so that I had more visibility. @Agata Dahl asked about how to "focus on improving oral communication in real-time situations (meetings, feedback, and spontaneous conversations). She's comfortable with written communication because I have time to process, but in live discussion she tend to start crafting my response while the other person is still talking, which causes her to lose focus. I’m looking for more structure/tools to stay present, listen fully, and respond clearly without overthinking." I created a short PDF that will give you some ideas, and I hope it will help. In the video, I talk through how I sometimes struggle with the same thing but for different reasons and go through a few different methods and exercises you can use to help improve. Also, if you have time, please follow Vin on his YouTube channel. He's absolutely amazing. Here is a great video I recommend starting with.