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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: 9-12 minutes.

Bright Side in Brief

What’s covered this week?

• Time - The Ultimate Currency

• Bright Reads - Quick links to fun or insightful articles

• The Digital Dilemma - Reclaiming Time from Our Screens

• Eye Opening Stats - Effects of Workplace Stress on Mental Health

• Bookmarks - Psychological Types by Carl Jung

• A Bright Idea to Consider - Nick Cave

• Positively Hilarious - Smile like you mean it.

• Daily Gratitude Journal

Hi everyone,

Fall has arrived in Toronto and the leaves are beginning to turn.

I love this time of year for so many reasons, but the colours are number one.

The city transforms into vibrant shades of red, orange and gold as the trees shed their summer greens.

If our family moves on from Toronto (which is likely in the next 12 months), this is the time of year I will miss the most.

It’s beautiful.

If you live somewhere that experiences the changing seasons, I encourage you to get out there and take a deep breath of that crisp autumn air.

Today, I want to dive into a topic that's been on my mind a lot lately: time wealth.

You know, that elusive resource we always seem to be chasing?

Each of us is given the same 24 hours each day, but the way we choose to use it can make such a difference.

Time wealth isn't about having more hours … I wish!

It's about making the most of the time we have.

Now, let me make one thing clear.

I’m not saying my approach is what everyone should do.

I’m saying that you should regularly weigh up how you use your time and prioritise what is most important to you … at that time.

Failure to do so may see you missing a key turnoff and heading endlessly in the wrong direction.

We’re all on a unique life journey and will hit certain landmarks at varying times.

Right now for me, it’s about two things:

1. Being present for my family during my kid’s formative years.

2. Taking the opportunity to work toward my own passion rather than tirelessly working toward somebody else's dreams.

My children bring immense joy to my life, and after dedicating over two decades to my career, I'm now positioned well to prioritise my life differently.

One crucial thing to remember, is that time is a non-renewable resource.

Unlike money, you can't earn it back, or even save it for later.

Once it’s gone, it’s gone.

So it’s use it or lose it, and I am a huge advocate for using it.

This perspective drives home the importance of treating time as our most precious asset.

Because it’s limited.

It can be so easy to take your time for granted and there's a saying that has stuck with me:

"The only people who will remember that you always worked late are your kids."

Ouch, right?

It got me thinking - do I want to spend the next 20 years at a desk, missing out on key moments?

I realised that I don’t.

I've been fortunate to love my work throughout the majority of my career.

Because of this, I gave it everything I had - probably too much at times.

I threw myself in fully, and as a result, the experiences I gained and the relationships I built were incredible.

Along with the fact that it allowed me to travel the world far and wide across 20 years.

But as the years passed, I started to realise something important was shifting.

There wasn't a single moment that triggered my change; rather, it became a goal of mine to ensure I delivered on the two reasons mentioned above.

Breaking Free

So, I made a big change.

I walked away from my corporate career and decided to prioritise my time wealth.

It wasn't easy, but let me tell you - it's been worth every second.

It's essential to recognise that time is just one element among many in your life.

If you focus all your attention on this singular aspect over a lifetime, you risk neglecting other important areas, leading to feelings of regret.

By prioritising only one, such as work or personal achievement, you’ll find relationships, health and personal passions left behind.

This imbalance can create a longing for the moments and experiences that slipped away, prompting a reevaluation of your priorities.

Quality Over Quantity

Time wealth isn't about being "busy" all the time; it's about how we spend our time meaningfully.

Are you fully engaged throughout your day?

Or are you constantly checking your phone and half-listening to conversations?

The value of your time isn't measured in minutes but in moments of genuine engagement.

When you value your time more, it creates a positive ripple effect that touches each part of your life.

Others around you will start to do it too, you become more efficient and also more enjoyable to be around.

It's also important to understand the difference between quality time and quantity of time.

Being fully present for an hour will deliver better results and more satisfaction than large quantities of unfocused time.

This realisation changes the game regarding how you approach each day and once you make some changes you start feeling the ripple effect of time wealth.

Availability for Opportunities

One of the most exciting aspects of leveraging time wealth is how it opens you up to new opportunities.

When you're not constantly tied to a desk, buried in work or exhausted at the end of the day - you have the mental space to notice and seize possibilities that come your way.

Maybe it's a business opportunity, the chance to learn a new skill or more time to exercise.

With more control over your time, you're better positioned to say "yes" to the things that truly matter - to YOU.

Adaptation to Change

Time wealth also gives you the flexibility to adapt to change more easily.

Want to move to a new city? You can.

Fancy taking an extended trip? It's possible.

When you're not always bound by the constraints of a traditional 9-to-5, you have the freedom to shape your life according to your changing desires and circumstances.

This adaptability is incredibly liberating and allows you to live life on your terms.

Unleashing Creativity

When you free yourself from constantly thinking about work, something magical happens: your mind opens up.

I've never thought of myself as particularly creative, but over the past year, I've found myself coming up with new ideas and exploring opportunities I’d never considered possible.

It's like I've tapped into a well of creativity that was always there, just waiting for some mental space to open up.

This newfound creativity isn't solely about pursuits like this newsletter, which has been incredible, it's about finding innovative solutions to problems, coming up with new business ideas and even just approaching daily tasks in more enjoyable ways.

The Impact of Regret

Let's talk about something that's not always comfortable but incredibly important:

Regret.

Specifically, the regret that comes from poor time choices.

You know that sinking feeling when you realise you've wasted hours scrolling through social media instead of doing something more beneficial?

Or when you've prioritised work over a friend's important life event?

That's the regret I'm talking about.

Regret often intensifies as we become more aware of missed opportunities, creating a slow-burning fire that reminds us of what we’ve neglected.

We start to see the ripple effects of our choices – the relationships that have drifted, the personal goals left unachieved, the memories we didn't make.

But here's the silver lining: regret can be a powerful catalyst for change.

It prompts us to reevaluate our priorities and adopt better time management strategies.

A timely wake-up call, pushing us to make different choices moving forward.

I've felt the beginnings of this regret myself and it was a driving force in my decision to prioritise time.

That's why I'm so passionate about sharing these ideas with all of you.

Because if I can help even one person avoid the regret of missed moments and lost time, then this has all been worth it.

Remember, it's never too late to start making different choices.

Each day is a new opportunity to invest your time wisely.

While regret can be a powerful motivator, it's even more important to take proactive steps towards creating time wealth.

Creating Time Wealth

So how do we actually create time wealth?

Here are some strategies that have worked for me in reclaiming my time

1. Prioritise: Make a list and focus on what truly matters.

2. Be present: When you're with family or friends, really be there.

3. Create positive routines: They can free up mental space and save you time.

4. Take breaks: Regular breaks will make you more productive.

5. Manage your distractions: Be mindful of your screen and social media time.

6. Learn to say no: It's okay to decline things that don't align with your goals.

Your Time, Your Choice

Time is the one resource we can't get back.

We can always earn more money but we can't earn more time.

So let's start treating it like the precious resource it is.

What small step can you take today towards better time wealth?

Maybe it's setting aside 30 minutes each day for something you love or learning to say no to commitments that don't serve you.

Remember, small changes will lead to big results.

One last thought to leave you with: consider framing your time use in terms of investment rather than spending.

Are you investing your time in things that will yield returns (happiness, health, relationships and personal growth), or are you merely spending it?

This shift in perspective is powerful in reshaping how we approach our days and, ultimately, our lives.

Time is without doubt our most precious and limited resource.

By investing it wisely in what truly matters – be it family, personal growth, or pursuing our passions – we can create a life rich in experiences and free from regrets.

We all have two lives, the second one begins when we realise that we only have one.

See you on the Brighter Side,

Chris

P.S. Send me feedback on how I can improve. I respond to every email.

Bright Reads

Interesting insights to ignite your inner optimist.

• Live music emotionally moves us more than streamed music.

• 65 quotes that will help you have positive thoughts.

• How did people clean themselves before soap was invented?

• 17 habits of introverts that most people misunderstand.

• Here's the best way to respond to a compliment

The Digital Dilemma

Reclaiming Time from Our Screens

Be honest, how’s your relationship with screens these days?

Unless you print out emails, I’m guessing you’re reading this on a screen right now.

While much of the conversation around screen time focuses on kids, adults are just as affected - if not more so.

Many of us spend an astonishing seven hours a day online.

For those working in digital roles, that number might even feel low.

I’ve made it a focus over the last year to reduce my own screen time and am proud to say I’ve cut it down by about 90 minutes a day.

That adds up to over 10 hours a week and nearly 500 hours a year - time I can now dedicate to more beneficial activities.

We all know that excessive screen time isn’t good for us.

There’s plenty of research available on screens and parenting, but what about adults?

Studies show that prolonged screen use can lead to increased anxiety, depression and even poor sleep.

We all know we should be more active, get outside and give our eyes a break.

Yet, despite this awareness, we often choose to scroll mindlessly instead.

The distraction is powerful, and to combat it, we need straightforward systems that make it easier to address the issue.

For example, I now set my phone aside each morning from 9 to 11:30 AM and keep it out of sight.

I’ve maintained this practice consistently for the last twelve months and the results have been remarkable.

During these hours, I find myself more focused and productive than ever, and more importantly, the world has kept turning without my constant attention to my device.

Research from the Stanford Center on Longevity highlights how too much screen time can negatively impact our brains.

We’ve all heard stories of “digital detoxes” and people trying to live without their phones, but these narratives often feel disconnected from our tech-driven lives.

This brings to mind Allison Sigmon and an article I read this week; she recently swapped her smartphone for a basic flip phone.

While her approach may seem extreme, if we’re honest with ourselves, we all know we should make some positive changes - meeting her in the middle would be beneficial for many of us.

Initially captivated by the freedom of disconnecting, she found herself reflecting on her experience after the "honeymoon phase" ended.

Her phone usage dropped dramatically - from eight hours a day at its peak to less than 30 minutes a day on her flip phone.

This shift meant she could no longer mindlessly scroll social media while waiting for her sandwich or during lectures.

While there were challenges - like needing to borrow someone’s phone for QR codes or feeling awkward asking for a paper menu - these inconveniences encouraged her to engage more deeply with her surroundings.

Sigmon’s flip phone became a conversation starter, sparking interest among her friends and strangers alike.

She also noted that she no longer felt anxious about keeping up with trends or constantly being sold to or even where her phone was, since there was little for her to do on it.

If you’re looking for ways to manage your screen time better, consider these simple strategies:

• Set Boundaries: Create specific phone-free times or zones in your home.

• Use Screen Time Tracking Apps: Many phones have built-in features that monitor usage; understanding your habits is the first step toward improvement.

• Take a Break from Social Media: Consider taking a month off social media to see how it impacts your time and mental energy. You may find that you want to do it more often afterwards. I haven’t actively engaged on social media for years; I post photos and scroll briefly afterwards, but it’s never a daily occurrence.

• Embrace Analog Activities: Dive into physical books or board games to show kids (and yourself) that life can be fulfilling beyond screens.

• Curate Your Social Media: Unfollow accounts that don’t add value and focus on nurturing meaningful connections.

• Schedule Social Media Time: Designate specific times for checking social platforms instead of aimlessly scrolling throughout the day.

While Sigmon's experience highlights the benefits of disconnecting and simplifying life, it's important to acknowledge the incredible advantages that modern technology and screens provide.

We live in a remarkable age with access to endless information and opportunities for connection.

Screens have changed how we learn, work and communicate.

Online education platforms have made knowledge more accessible than ever before, allowing people to acquire new skills from home.

Remote work has become increasingly viable, enabling greater flexibility for many people.

Social media and messaging apps have connected people across vast distances, building global communities and facilitating meaningful relationships.

These tools were particularly valuable during times of isolation when physical distancing was necessary.

Access to information has also been revolutionised by screens and the internet.

We can now quickly find answers to our questions and stay informed about current events.

This wealth of knowledge has the potential to broaden our perspectives and drive progress in various fields.

However, as Sigmon's experience demonstrates, it's crucial to maintain balance and ensure we don't become overly reliant on screens.

Self-discipline is a critical skill in today’s society.

Setting boundaries and prioritising face-to-face interactions is essential for maintaining your outlook and your well-being.

By modelling responsible screen usage, we can set a positive example for future generations.

Teaching children to engage with technology in moderation while encouraging outdoor play and social interaction can help them develop healthy habits.

Ultimately, modern technology offers remarkable opportunities for learning and connection.

If you want to learn more about the challenges we face regarding social media, the documentary “The Social Dilemma” is worth a watch. It sheds light on how technology is now progressing much faster than regulation (from its creators).

When we embrace its benefits while maintaining balance, these tools can enrich our lives.

Be mindful though, as overexposure will negatively impact your mood, your energy, your focus and even your relationships.

Eye-Opening Stats

The Effects of Workplace Stress on Mental Health

Stress has somehow become commonplace in the modern work environment.

Busyness is worn as a badge of honour.

However, the impact of workplace stress on mental health is profound and often underestimated.

Recent research indicates that chronic work-related stress can lead to anxiety, depression and a host of other mental health issues.

Understanding Workplace Stress

Workplace stressors come in many forms, including high demands, lack of control, poor relationships with colleagues and job insecurity.

These factors can create a toxic environment that not only affects job performance but also takes a toll on your well-being.

A systematic review by Nieuwenhuijsen et al. (2010) found that high job demands, low job control, low co-worker support, low supervisor support, low procedural justice and low relational justice are associated with a higher risk of stress-related disorders.

These instances should be seen as red flags.

One significant finding from recent research is that chronic workplace stressors have a more lasting impact on mental health than acute stressors.

While a sudden crisis at work may cause immediate anxiety, the ongoing pressure from a demanding job or difficult work relationships can lead to sustained anxiety over time.

The Connection Between Work Strain and Anxiety

Research has identified several key workplace stressors that correlate strongly with increased anxiety levels:

1. Work Strain: High workloads and unrealistic deadlines can lead to feelings of being overwhelmed, resulting in chronic anxiety. A meta-analysis by Theorell et al. (2015) found strong evidence that job strain—characterized by high demands and low control—significantly impacts the development of depressive symptoms.

2. Job Insecurity: Concerns about job stability can create a constant state of worry, contributing to heightened anxiety levels. Stansfeld and Candy (2006) found in their meta-analytic review that high job insecurity was associated with common mental disorders.

3. Poor Relationships: Difficulties with colleagues or supervisors can lead to a toxic work environment, exacerbating feelings of isolation and stress. The same study by Nieuwenhuijsen et al. (2010) highlighted the importance of co-worker and supervisor support in preventing stress-related disorders.

4. Lack of Control: When employees feel little control over their work environment or tasks, it can lead to frustration and anxiety. Harvey et al. (2017) identified low job control as a significant risk factor for common mental health problems in their systematic meta-review.

Eye-Opening Stats

The findings from a recent study reveal some striking statistics about the relationship between chronic stressors and anxiety levels:

• One additional recent chronic stressor predicts an increase of 0.83 points in GAD-7 score.

• One additional older chronic stressor predicts an increase of 0.59 points in GAD-7 score.

• A person with a recent chronic stressor reports an anxiety level about twice as high as those with no stressor or a stressor more than five years ago.

• Chronic stressors have a more significant impact on anxiety levels than acute stressors; while acute events may trigger immediate anxiety responses, their effects diminish over time.

These statistics underscore the importance of addressing ongoing stressful situations for managing anxiety effectively.

The Importance of Early Recognition and Action

It's crucial to acknowledge when workplace stress is affecting your mental health and to make necessary changes before the situation escalates.

Early identification of issues makes it far easier to implement effective changes than when it's too late.

Some key red flags to watch out for include:

• Persistent Fatigue: Feeling constantly tired, even after rest.

• Difficulty Concentrating: Struggling to focus on tasks.

• Physical Symptoms: Headaches or muscle tension.

• Changes in Sleep Patterns: Trouble falling asleep or staying asleep.

• Increased Irritability: Becoming easily frustrated.

• Loss of Motivation: A sudden lack of interest in previously enjoyable tasks.

By recognising these signs early, you can take proactive steps to address the underlying issues before they lead to more severe mental health problems.

This might involve having a conversation with your leader about workload, seeking support from HR or even considering a job change if the environment is consistently detrimental to your well-being.

Strategies for Managing Workplace Stress

To combat the effects of workplace stress on mental health, consider the following approaches:

1. Set Boundaries: Establish clear boundaries between work and personal life to prevent burnout.

2. Communicate Openly: Communicate openly with supervisors and colleagues about your workloads and expectations.

3. Seek Support: Make use of employee assistance programs (EAPs) or counselling services offered by your employer.

4. Practice Self-Care: Engage in regular physical activity, mindful practices and hobbies outside of work.

5. Consider Job Changes: If workplace stress becomes unmanageable, explore new job opportunities that align better with your mental health needs. No job is more important than you.

My Takeaways

Recognising the impact of workplace stress on mental health is crucial for both employees and employers.

By prioritising mental well-being in the workplace, organisations can promote productivity and satisfaction among employees.

In conclusion, while workplace stress is an inevitable part of modern employment, understanding its effects on your mental health is essential for managing anxiety effectively.

Research clearly shows that factors like job strain, insecurity and poor workplace relationships significantly contribute to mental health issues.

By implementing strategies to acknowledge these stressors, recognising early warning signs and seeking support when needed, you can take proactive steps toward maintaining your mental well-being.

Remember, your mental health is paramount; taking action early can prevent more serious issues down the line.

Bookmarks

Psychological Types by Carl Jung

Carl Jung, a pioneering Swiss psychiatrist and psychoanalyst, remains one of the most influential figures in the field of psychology today.

His theories on personality types and the collective unconscious still shape our understanding of the human psyche.

Fair warning: Psychological Types can be a tough read due to its complex ideas and heavy prose (it has also been translated from German).

However, it offers valuable insights that many would find rewarding.

If you're willing to invest the time and effort, this book has plenty to offer in understanding yourself and others better.

Ever wonder why some people thrive in social situations while others prefer solitude?

Or why your friend always makes decisions based on logic while you go with your gut?

Carl Jung's "Psychological Types" dives deep into these questions, offering a fascinating exploration of human personality.

Key Insights:

The Extrovert-Introvert Spectrum: Jung introduces the idea that people are naturally oriented either towards the external world (extroverts) or their inner world (introverts). It's not just about being social or shy – it's about where you draw your energy from.

Four Mental Functions: Jung proposes that we all use four basic mental functions: Thinking, Feeling, Sensation, and Intuition. Each of us has a dominant function and understanding this can be a game-changer for your self-awareness.

Eight Personality Types: By combining the attitudes (extrovert/introvert) with the dominant functions, Jung outlines eight distinct personality types. It's like a vintage personality test but with more depth and nuance.

My Takeaway:

Now I first read this book years ago but this time round what struck me most is how it provides a framework for understanding both ourselves and others.

It's not about putting people in boxes but rather appreciating the diversity of human cognition and behavior.

Jung's writing can be tough to follow at times but stick with it – the insights are worth it.

I found myself having several "aha!" moments, especially when reflecting on my own tendencies and those of people close to me.

One of the most thought-provoking ideas is Jung's suggestion that we often project our less developed functions onto others.

For example, a "thinking" type might be frustrated by a "feeling" type's decision-making process.

Understanding this is a real eye-opener for improving your relationships.

If you're into self-discovery or just curious about what makes people tick, "Psychological Types" is a must-read.

It's like having a conversation with a brilliant mind about the complexities of human nature.

Got a recommendation?

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

A Bright Idea to Consider …

Lessons from the Brightest Thinkers.

This quote from Nick Cave reminds us of the inherent complexity and messiness of the human experience.

It's so easy to fall into the trap of categorising people and situations as either right or wrong, good or bad.

The reality is often much more nuanced and ambiguous.

Consider these aspects:

1. Embrace our fallibility: Acknowledging our own flaws and imperfections allows us to approach others with more empathy and understanding.

2. Resisting simplistic divisions: Drawing rigid lines between "us" and "them" oversimplifies the human experience and leads to harmful divisions.

3. Embrace the "mess in the middle": Most of us exist in the gray area between extremes, grappling with uncertainty and the full range of human emotions.

4. Awe and wonder in the face of life: Despite its challenges, life is also a source of amazement and beauty, especially when we embrace its complexity.

Lesson:

Rather than seeking to neatly categorise people and situations, embrace the messiness of the human experience.

We’re all flawed, uncertain and in awe of life's complexities.

By acknowledging what connects us, we can approach each other with more compassion and create a more unified and understanding society.

Life isn’t complicated. We are.

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!

Positively Hilarious

A quick laugh as we part ways this week.

Brought to you by:

Stories about activism from people changing the world.

All About Change podcast features in-depth conversations with changemakers on important issues like prison reform, grassroots activism, disability rights, and more. Hear first-hand stories about activism, change, and courage from people changing the world: from a teen mom turned Planned Parenthood CEO, NBA player Jason Collins coming out publicly, to Geena Davis on Hollywood’s role in women’s rights. Join Jay as he interviews iconic guests who’ve harnessed their experiences to better the world.

Listen wherever you get podcasts.

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