Welcome to The Brighter Side of Everything.

This newsletter serves a simple purpose → To help you build optimism, resilience and a solution-focused perspective.

Each week, I’ll share actionable insights that not only brighten your day but position you to be a leader within your own life and seize life’s opportunities.

Read time: 10-12 minutes.

Brighter Side in Brief

What’s covered this week?

• Embracing Change - Why you don’t need to wait for January 1st.

• Understanding Neurotransmitters - What they are, why they matter.

• Bright Reads - Quick links to fun or insightful articles.

• Carl Jung - Unlocking the depths of the human psyche.

• Worth a Follow - Imagine5.

• A Bright Idea to Consider - Dr Barry Scott Kaufman.

• Positively Hilarious - Smile like you mean it.

• Daily Gratitude Journal - Transform your daily routine through reflection.

Embracing Change

Why You Don't Need to Wait for January 1st

Hi friends,

I hope you all enjoyed the holidays.

As we wrap up another year, many of us find ourselves in that familiar cycle of reflecting on the year that was and setting new goals.

You know what I mean?

The New Year's resolutions are calling and there's that nagging feeling that you should make some big changes as the clock strikes midnight.

But here's the kicker, if you're waiting for January 1st to hit the reset button, it might be time to rethink your approach.

Spoiler alert: nothing magically changes when the calendar flips.

Let's get real for a second.

The idea that we can suddenly transform into a new version of ourselves overnight is a bit of a fairy tale.

Sure, it sounds great in theory, but in practice?

Not so much.

Real change isn't an event; it's a journey.

It takes intention, effort and a sprinkle of patience to build those new habits and form the mindsets we crave.

The Science of Habit Formation

Did you know it takes about 66 days for a new behaviour to become automatic?

That's right.

If you're waiting for January 1st to kickstart your journey, you’re likely missing out on valuable time.

Instead of holding out for a magical date, I’d like to talk about how to make real transformation happen, no matter the time of year.

It's far more effective to start small and stack your wins, rather than biting off more than you can chew … and likely disappointing yourself.

Momentum is a powerful force, so use it to your advantage by building on small, consistent successes.

1. Start Small: Think micro-habits! These are tiny, manageable actions that fit seamlessly into your daily routine. Want to exercise more? Start with just five minutes a day instead of diving headfirst into an hour-long workout. Baby steps lead to big changes.

2. Be Consistent: Here's the deal: regular repetition is key. Sure, life happens, and you might miss a day here and there, but staying consistent over time is what counts.

3. Set Approach Goals: Research shows that we are more likely to achieve "approach goals" (you know, the ones focused on adding new habits) rather than "avoidance goals" (like trying to quit something). So instead of saying, "I want to stop procrastinating," try framing it positively: "I want to start my tasks earlier each day." It feels (and works) way better.

The Power of Habit Stacking

Now, here's where things get really exciting: habit stacking.

It's like a secret sauce for creating positive habits and one that I’ve leaned on heavily over the last couple of years.

Instead of trying to start or stop habits cold turkey (which, let's face it, rarely works), you're going to piggyback on habits you already have.

Here's how it works: You take a habit you already do without thinking.

Like washing dishes after dinner or taking off your shoes when you get home.

Then stack a new habit right on top of it.

It's like creating a domino effect for your day.

For example, let's say you want to start doing quick stretches.

Instead of just saying, "I'll exercise every day" (which can feel overwhelming), try this: "After I take off my work shoes, I'll do three minutes of stretching."

See how that feels more doable?

The best part?

This method is backed by neuroscience.

It works with your brain's natural chemistry, using norepinephrine to help you focus and dopamine to give you that sweet reward feeling (more on this in the next article).

It's kind of like tricking your brain into making change easier but in reality, it's simply building positive habits through repetition.

The Myth of the New Year

So, I’ll say it again.

Why wait for January 1st?

An arbitrary date that creates unnecessary pressure.

Try embracing a year-round approach to your growth.

Here are some fun strategies to help you get started:

• Identify What You Really Want: Set goals based on what truly resonates with you - not what society says you should do. There’s a big difference.

• Anticipate Obstacles: Think ahead about potential challenges and create plans to tackle them. Being prepared is half the battle!

• Break Goals into Bite-Sized Pieces: Large goals can feel overwhelming, so break them down into smaller steps. Be sure to celebrate those little victories along the way.

• Get Accountable: Share your goals with friends or join a group where you can cheer each other on. Trust me; it makes a difference.

• Master Habit Stacking: Look for opportunities to pair new habits with existing ones. Remember, the key is to start small, be specific, and choose habits that are immediately actionable and meaningful to you.

The myth of January 1st creates an overwhelming sense of pressure to completely flip your life upside down and adopt brand-new habits that you’ve never successfully maintained before.

This all-or-nothing mindset often leads to disappointment and frustration when your lofty resolutions inevitably fail.

Instead of setting yourself up for such a daunting challenge, consider the power of habit stacking.

By layering small, achievable habits on top of those you already have, you create a series of wins that build momentum over time.

Each success reinforces your confidence and commitment, making it easier to keep going.

Before you know it, those stacked habits transform into a powerful routine that propels you forward.

It creates a positive cycle that becomes hard to stop.

In this case, I’m speaking from experience and can provide many examples of where habit stacking has helped me build positive habits.

As of today, I have a one-hour full-body stretch and workout routine that I do 5-6 days a week … but it didn’t start that way.

It started with simply 10 squats, 10 pushups and 5 mins of stretching.

Easy to achieve and even easier to build upon.

Fast forward 18 months and I now crave each workout and feel disappointed on the days it doesn’t happen.

As a result, I am essentially addicted to looking after my body.

By embracing a more gradual approach, you not only alleviate the pressure but also set yourself on the path to meaningful results.

Effective change doesn't have to wait for a specific date on the calendar.

It all comes from within you.

By embracing these principles, especially the power of habit stacking, you can build on your growth any (or every) day of the year.

So this week, no screw that.

Today, take a moment to reflect on your goals and think about how you can start taking small steps.

Because every day is an opportunity for change.

See you on the Brighter Side,

Chris

P.S. Please feel free to send me feedback on how I can improve. I respond to every email.

Understanding Neurotransmitters

What They Are, Why They Matter

You know that thing you love to do?

The one you also know isn’t doing you any favours?

The thing that, when you indulge in it, leaves you feeling drained or guilty?

Imagine if you replaced it with something that lifts you and energises you.

Something that could help create a version of you that you are proud of.

Yes, that thing.

Let’s talk about how to make that shift.

In recent years, we've seen a surge in the popularity of psychological concepts as the topic of our mental health has shifted into focus.

While this is a great thing, sadly many of these concepts are oversimplified or misused in ways that lead to misunderstanding.

One such term is trauma, which has been applied to a wide range of experiences without proper context.

This oversimplification can inhibit genuine healing but more on that topic in next week’s newsletter.

This week, we’re diving into the fascinating world of neurotransmitters.

Our brain's chemical messengers.

Let’s explore how understanding them properly allows us to make better choices for our mental health and general well-being.

And here’s something to think about: as humans, we’re walking around with some of the world’s most complex machinery, yet we don’t have a manual.

Those who take the time to understand their minds and bodies, and learn how to nurture them, are at a distinct advantage.

By exploring neurotransmitters, you’re taking an important step toward mastering your internal systems and making choices that support your health.

Both physical and mental.

What Are Neurotransmitters?

Neurotransmitters are chemical messengers that facilitate communication within your nervous system.

They transmit signals across synapses (the small gaps between neurons), allowing for the transfer of information throughout our brain and body.

This process involves converting electrical signals into chemical ones, which then bind to receptors on neighbouring neurons, triggering various responses.

Think of neurotransmitters as the brain’s postal service.

They deliver important messages to keep everything running smoothly.

There are over 100 known neurotransmitters buzzing around in your brain.

It's like a bustling chemical city up there.

While each one plays a crucial role in how we think, feel and function, today we're going to focus on a select few.

Think of these as the 'celebrity' neurotransmitters.

The ones that often steal the spotlight in discussions about mood, motivation and mental health.

Types of Neurotransmitters

1. Excitatory Neurotransmitters:

   These increase the likelihood that the receiving neuron will fire an action potential (or signal).

   Examples include:

   • Glutamate: The primary excitatory neurotransmitter involved in learning and memory.

   • Norepinephrine: Involved in alertness and the body's stress response.

2. Inhibitory Neurotransmitters:

   These decrease the likelihood of a neuron firing.

   Examples include:

   • GABA (Gamma-Aminobutyric Acid): The main inhibitory neurotransmitter that helps reduce anxiety and promote calmness.

   • Serotonin: Often referred to as the "happy" neurotransmitter; it plays a role in mood regulation.

3. Modulatory Neurotransmitters:

   These can influence multiple neurons at once and adjust the effects of other neurotransmitters.

   Examples include:

   • Dopamine: Important for motivation, pleasure and reward-seeking behavior.

   • Endorphins: Natural pain relievers that also promote feelings of euphoria.

While I love sharing this cool info with you, I know it can be a bit dry.

So, to mix things up, let’s have some fun.

Check out the following video that outlines the roles of key neurotransmitters:

Why Are Neurotransmitters Essential for Mental Health?

Neurotransmitters are vital for several reasons:

• Mood Regulation: Imbalances in neurotransmitter levels can lead to mood disorders such as depression and anxiety.

• Cognitive Function: They influence learning, memory and decision-making processes.

• Physical Health: Neurotransmitters affect bodily functions like heart rate, digestion and sleep patterns.

When these chemical messengers are balanced, we feel energised, focused and emotionally stable.

But when they’re out of sync?

That’s when we experience fatigue, low mood, or difficulty concentrating.

Ok, now that we understand their significance, let’s explore some practical ways to improve their function naturally.

Practical Tips to Enhance Neurotransmitter Function

Here are some simple ways to naturally stimulate neurotransmitter production and improve our mental health:

1. Exercise Regularly

• What: Engage in physical activities like walking, running or sports.

• Why: Exercise increases the release of dopamine (motivation), serotonin (mood regulation), and endorphins (feel-good chemicals).

• Tip: Aim for at least 30 minutes of moderate exercise most days of the week. Even a short brisk walk will boost your mood significantly.

On a personal note: My daily focus on exercise has profoundly impacted my mood, outlook and energy levels. It’s not just about physical fitness, it’s about feeling mentally sharp and emotionally resilient too.

2. Eat a Balanced Diet

• What: Focus on foods rich in amino acids (the building blocks of neurotransmitters).

• Why: Certain amino acids are precursors for neurotransmitters (e.g., tryptophan for serotonin).

• Tip: Include protein sources like chicken, fish, eggs, nuts and legumes in your meals. A colourful plate is not just appealing; it’s nutritious. For instance, adding spinach or beans to your meals provides an extra boost.

3. Get Sunlight Exposure

• What: Spend time outdoors in natural light.

• Why: Sunlight exposure boosts serotonin production.

• Tip: Try to get at least 15 minutes of sunlight daily; consider outdoor activities or walks during sunny days. Your mood will thank you. If it's cloudy outside, light therapy lamps can be a great alternative.

4. Practice Mindfulness and Meditation

• What: Engage in mindfulness practices such as meditation or deep breathing exercises.

• Why: These practices can increase serotonin levels while reducing stress hormones like cortisol.

• Tip: Start with just 5-10 minutes a day and gradually increase the duration as you become more comfortable. It’s like giving your brain a mini-vacation! Apps like Headspace or Calm can guide you through simple sessions.

On a personal note: I took far too long to embrace this concept, believing meditation was only for "zen masters" or people with hours of free time. The truth is, mindfulness doesn't require perfection, it just requires showing up. Even those 5 minutes can improve your mental landscape, helping you reset, refocus and reconnect with yourself when everything is always demanding our attention.

5. Try Cold Exposure (seriously!)

• What: Incorporate cold showers or ice baths into your routine.

• Why: Cold exposure has been shown to increase norepinephrine levels, enhancing alertness and focus.

• Tip: Start with a brief cold shower at the end of your regular shower routine. I promise, your body will get used to it. You might even find it invigorating.

6. Maintain Healthy Sleep Habits

• What: Prioritise quality sleep by establishing a regular sleep schedule.

• Why: Sleep is essential for neurotransmitter balance; poor sleep will disrupt serotonin levels.

• Tip: Aim for 7-9 hours of sleep each night and create a calming bedtime routine. Think cozy blankets and good books, and put your phone away, please. Limiting screen time before bed will improve sleep quality.

Conclusion

There you have it.

Neurotransmitters are fundamental to our mental health.

By understanding what they are and why they matter, we can take the necessary steps to enhance their function through our lifestyle choices.

Once you understand the impact positive changes have on your outlook and your mood, you’ll be kicking yourself that you hadn’t made these changes earlier.

Turns out you aren’t the way you are by default.

You’re the way you are as a result of your daily choices.

That my friends, is a powerful realisation.

It means you have the ability to reshape your mental landscape.

To boost your mood.

And enhance your cognitive function through simple, everyday decisions.

Whether it's choosing to take a walk in the sunshine, opting for a nutritious meal, or setting aside time for mindfulness, each choice you make can positively influence your neurotransmitter balance.

But the reverse is also true.

Stop shooting yourself in the foot.

Remember, small changes compound over time.

By consistently making choices that support your brain's chemical messengers, you're not just improving your day-to-day experience.

You're investing in your long-term mental health and happiness.

Throughout my journey, focusing on daily exercise and proper nutrition has been transformative.

Not a joke or an exaggeration.

I’ve always thought of myself as active, healthy and fit.

But by habit stacking my exercise and nutritional habits, I’ve discovered greater mental clarity, emotional stability and physical vitality.

The difference is night and day.

My energy levels are more consistent, my mood is more positive and my ability to handle stress has improved dramatically.

It's as if I've unlocked a hidden potential within myself that I never knew existed.

This journey has shown me that what we often accept as our 'normal' state can be significantly enhanced.

We have more control over our mental and physical well-being than we think, and it all starts with understanding our neurotransmitters and the impact of daily choices.

Not just physically though, but mentally as well.

Small changes add up over time.

So why not start today?

Pick one or two tips from the list above.

Whether it’s going for a walk or adding more colourful foods to your plate, then admire how it affects your mood and energy levels this week.

Let me know how you go, I’d love to hear about your wins!

Brighter Reads

Interesting insights to ignite your inner optimist.

• When kindness becomes a habit, it improves our health.

• Ranked: The fastest land animals on the planet.

• 7 ways that play builds your emotional intelligence.

• 100 best books of the 21st century.

• The best way to cut a sandwich has been confirmed by science.

Carl Jung

Unlocking the Depths of the Human Psyche

Picture this: a young Carl Jung, sitting in his cozy study filled with books and intriguing artifacts, fresh from an adventure in the Swiss Alps.

It's 1900, and he's gazing out the window, his mind buzzing with the mysteries of human consciousness.

Now, Jung wasn't your average Joe.

Born in 1875 in Switzerland, he was a pioneering psychiatrist who transformed our understanding of the human mind.

Imagine a man who ventured into the uncharted territories of consciousness, exploring dreams, archetypes and our collective unconscious.

That was Jung.

A visionary who believed that by understanding our inner worlds, we can transform our lives, a concept I fully agree with.

During his Alpine escapade, Jung stumbled upon a group of villagers gathered around a fire, sharing stories of their dreams.

Tales of dragons, lost loves and heroic quests.

You know, the cool stuff.

But this wasn't just a campfire chat for Jung; it was a lightbulb moment.

He realised these stories were windows into the soul, revealing deep truths about fears, desires and people’s identities.

Inspired by this experience, Jung decided to dedicate his life to understanding these hidden realms of the psyche.

He also wasn't just another academic; he was a trailblazer who challenged conventional thinking.

Initially working alongside Sigmund Freud, he soon forged his own path, developing theories that would change how we perceive human behaviour and motivation.

His work transcended traditional psychology, touching on spirituality and mythology, making him a figure whose ideas resonate far beyond therapy rooms.

But why should we care about Jung today?

Because his philosophy offers us tools for self-discovery and empowerment that are more relevant than ever in our ever more chaotic lives.

Trust me, folks, Jung's ideas are like a Swiss Army knife for your psyche.

They are versatile, practical and always handy when you need them most.

Let's unpack some of his most profound insights and see how we can apply them ourselves.

1. "The world will ask you who you are, and if you do not know, the world will tell you."

The current world is filled with noise and distractions, so knowing yourself is crucial.

Jung recognised that many people drift through life without a clear sense of identity, allowing external influences to shape their beliefs and values.

How to apply it:

• Start Journaling: Take time each day to reflect on your thoughts and feelings. This practice can help clarify your sense of self.

• Embrace Unconventional Experiences: Step outside your comfort zone to discover new aspects of yourself.

• Build Your Unique Perspective: Resist the urge to conform; instead, celebrate what makes you different.

2. "Thinking is difficult; that’s why most people judge."

Jung understood that real thinking requires effort and introspection.

It's all too easy to fall into the trap of quick judgments instead of thoughtful consideration these days and often, it’s encouraged (this is a sad, sad fact).

What’s empowering, though, is understanding you don’t have to be that way.

How to apply it:

• Pause Before Judging: When you catch yourself making a snap judgment about someone or something, take a moment to consider what you might be missing.

• Ask Probing Questions: Instead of jumping to conclusions, ask questions that encourage deeper understanding.

• Engage with Different Perspectives: Follow people who challenge your views; it’s a great way to expand your mindset.

3. "Where your fear is, there is your task."

Fear isn't something to shy away from; it's actually a compass guiding us toward growth.

Jung believed that confronting our fears leads us to profound personal transformation which is true today more than ever.

How to apply it:

• Create a Fear List: Write down things that scare you, whether it’s public speaking or trying something new.

• Face Your Fears: Start tackling items on your list one by one. Each small victory builds confidence. Then stack them, remember, it works.

• Reframe Fear as Opportunity: View fearful experiences as chances for growth rather than obstacles.

4. "Until you make the unconscious conscious, it will rule your life, and you will call it fate."

Jung believed that much of our behaviour is driven by unconscious forces.

By bringing these hidden aspects into awareness, you can take control of your life rather than letting it be dictated by unseen influences.

How to apply it:

• Practice Mindfulness: Spend time each day reflecting on your thoughts and emotions.

• Keep a Dream Journal: Explore your dreams as gateways to understanding your unconscious mind.

• Examine Patterns: Look for recurring themes in your behaviour and relationships; they may reveal deeper truths about yourself.

The Lasting Legacy of Carl Jung

Jung's impact extends far beyond psychology.

His concepts of archetypes and the collective unconscious have influenced literature, art, and even modern marketing strategies.

The Myers-Briggs personality test - used by millions - stems directly from his work on psychological types.

Most importantly though, Jung taught us that true self-understanding requires courage.

It means looking deep within ourselves, confronting our shadows and embracing the complexity of our inner world.

As he famously stated:

"Your vision will become clear only when you can look into your own heart."

This invitation to explore our inner landscape is not just an academic exercise; it's a journey that can empower us and lead us to authenticity.

So here’s my challenge for you: dare to look inward.

Dare to question your …

• Beliefs - What stories are you telling yourself that might not be true?
• Patterns - What recurring behaviours keep showing up in your life?
• Fears - What's really holding you back from your potential?
• Strengths - What unique gifts are you not fully acknowledging?
• Relationships - Who truly supports your growth?
• Assumptions - What perspectives might you be limiting yourself with?

Explore the depths of your own mind.

Embrace the parts of yourself you've been afraid to acknowledge.

Because in understanding ourselves lies the potential for powerful personal transformation.

Remember: every step taken towards understanding yourself is a step towards living a more authentic life filled with purpose and meaning.

Stay curious and keep exploring who you are and what you are capable of.

Worth a Follow

Imagine5

If you’re on the lookout for a resource that stands out in the realm of sustainability, you need to check out Imagine5.

This inspiring platform is all about highlighting the good that’s happening in the world.

Showcasing incredible progress in environmental initiatives and reminding us that there’s so much to celebrate, even amid the ongoing (and inane) debates about climate change.

While politicians dance around the topic, Imagine5 are shining a light on the countless good that is ALREADY taking place to ensure our home is thriving for future generations.

What Makes Imagine5 Unique?

• Focus on Positivity: While many accounts can get bogged down in the doom and gloom surrounding climate issues, Imagine5 takes a different approach. They shine a spotlight on success stories and innovative solutions, proving that progress is being made every day. It’s refreshing to see a platform dedicated to celebrating victories rather than just highlighting problems.

• Real Stories from Real People: Imagine5 features authentic narratives from individuals and communities making a difference. These stories are not only inspiring but also relatable, showing that anyone can contribute to positive change. Whether it’s a local initiative or a global movement, these real-life examples remind us that we’re all part of the solution.

• Community-Centric: The sense of community on Imagine5 is palpable. They foster connections among followers who share a passion for sustainability, creating a supportive network where ideas can flourish. It’s a place where you can find encouragement and inspiration from like-minded individuals who are just as committed to making a difference.

• Educational Yet Engaging: Imagine5 strikes a perfect balance between being informative and entertaining. They share practical tips for sustainable living alongside engaging visuals and stories. You’ll find everything from eco-friendly product recommendations to actionable steps you can take in your daily life - all presented in an accessible and enjoyable way.

• Highlighting Progress Over Politics: In an age where discussions about climate change can often become contentious, Imagine5 focuses on what really matters: the incredible strides being made toward sustainability. They remind us that while arguments may rage on, countless people are working tirelessly to create positive change and that’s something worth celebrating!

Following Imagine5 is like joining a movement that champions hope and action.

Their unique approach to environmental storytelling not only keeps you informed about the latest developments but also empowers you to take part in creating a better future.

The Imagine5 website has an awesome "Take Action" section that makes it super easy to get involved and make a difference.

If you’re looking to do your part for the planet but aren’t sure where to start, this is the perfect place to dive in.

They offer a bunch of practical ideas that you can try out right away, whether it’s cutting down on waste or joining local efforts to green your community.

Imagine5 is absolutely worth a follow.

Dive into their uplifting content and get inspired by the good that is already happening around us.

To wet your whistle, check out this eye-opening article:

24 things we learned in 2024. 

Got a recommendation?

Please share; I'm always keen to learn from great suggestions.

A Bright Idea to Consider

Lessons from the Brightest Thinkers.

Here are some key takeaways:

1. Stay Curious: Develop your curiosity about the world around you. Ask questions, seek out different perspectives and be open to new information.

2. Challenge Your Assumptions: Regularly reflect on your beliefs and consider whether they are based on solid evidence or simply what you wish to be true. This practice can lead to personal growth and a deeper understanding.

3. Embrace Uncertainty: It’s okay not to have all the answers. Embracing uncertainty can open up opportunities for exploration and learning.

4. Seek Evidence: When forming opinions or beliefs, prioritise evidence over emotion. Look for reliable sources and data that provide a clearer picture of reality.

5. Encourage Open-Mindedness: Avoid rigid belief or denial. Strive for a balanced perspective that allows you to consider multiple viewpoints while remaining grounded in reality.

Lesson:

Dr. Kaufman encourages prioritising understanding over blind belief.

By seeking the truth and remaining open-minded, we can navigate life more effectively and enrich our understanding of the world.

Let go of the need to believe and focus on knowing what is really going on.

Embrace curiosity, challenge your assumptions and seek out the truth.

A previous tweet …

Positively Hilarious

A quick laugh as we part ways this week.

Daily Gratitude Journal

Transform your daily routine with my specially crafted gratitude journal. Start (or end) each day with a moment of reflection and positivity.

Thank you to all who have purchased a copy so far, I am truly grateful and for every journal sold, I will donate $1 to the Make-A-Wish Foundation. 

This means that as you develop daily gratitude, you're also helping grant wishes to children facing critical illnesses.

It's a powerful cycle of hope and optimism.

🌟 What's Inside:

• Thoughtful prompts to inspire daily gratitude.

• Space for personal reflections and affirmations.

• Beautifully designed pages to make each entry a delightful experience.

Ready to embrace the power of gratitude?

Click here to order a copy now!

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