Imagine your brain operating at its peak

E110: The secret to a sharper mind and calmer, effortless leadership

© Steenberg Vineyard, South Africa // photo Eric Ho

Usually, my head nodding forwards would have woken me up. But this time, I had placed the back of my chair against the wall.

Instead of jerking forwards, my head found a resting place, slightly tilted back.

I had drifted off in the middle of a client conference call.

My boss, seated just a few feet away, let me stir before calmly asking:
“Did you have a good snooze?”

Embarrassing? Absolutely. But it was also a wake-up call.

I wasn’t taking care of my brain.

At the time, I didn’t even think about it that way. Like many of my colleagues, I was pushing through long hours, trying to do it all, and wondering why I felt so drained.

Imagine this instead …

You wake up feeling rested, your mind sharp and your mood buoyant.

You walk into meetings with clarity and confidence, fully present and engaged.

Your clear, calm presence inspires your team to step up, mirroring the energy you bring into the room.

Your energy ripples through the day, leaving you vitality to enjoy life outside of work, too.

This isn’t wishful thinking. It’s what happens when you put your brain’s health first.

Small steps make a big difference

People often ask me,

“What supplements should I take to improve my brain health?”

It’s a good question. Who wouldn’t want to boost their focus and energy?

But before supplements, it’s helpful to start with the basics—the steps that give you the greatest impact for the effort.

Start with making sure your foundations are solid.

Think of it this way: If you have a splinter in your finger, taking a pain reliever might ease the discomfort temporarily. But until you actually remove the splinter, the pain reliever won’t address the root cause—and the relief will be short-lived.

Building strong foundations for brain health creates lasting change and real impact. Supplements can enhance, but only when the basics are already in place.

When you’re busy and successful at work, it’s tempting to think you need to do everything to improve your brain health.

Whether that’s supplements, apps, gadgets—it’s overwhelming.

But here’s what works best—especially for high-performers: Small, consistent changes add up over time.

That’s why I’m a fan of the Bathtub Formula for Health. 👇

You don’t have to do everything at once—just take action that keeps the level of your bathtub from overflowing.

You probably know many of these ways to achieve peak brain health already, but let’s start with one you might not have thought about.

"Effortless leadership starts with a healthy brain—with clarity, energy, and calm, you transform how you show up and the presence you bring."

1. Minimising toxins

Here’s the hidden elephant in the room: environmental toxins.

Found in everyday items like plastic containers, unfiltered water, and personal care products, toxins can silently sabotage your brain’s performance.

Start small:

• Use glass or stainless-steel containers.

• Filter your water.

• Swap conventional personal care products for non-toxic alternatives.

For more ideas, check out the Rewire Handout I created for a programme designed to help lawyers experience Effortless Leadership.

2. Eating for brain health

Your brain thrives on nutrient-dense foods.

Swap out the ones that will set your brain on fire with ones that make it fire on all cylinders.

For practical tips, check out How to Eat Real Food.

3. Exercising for brain health

Movement boosts blood flow to the brain, improving memory and focus. Whether it’s strength training, yoga, or a brisk walk, even a short session can make a difference.

4. Prioritising sleep

Sleep regulates memory, focus, and emotional balance. But sleep feels impossible when you finally put your head on your pillow after hours of late-night work and stress.

If you’re struggling, try one of these 20 Tips to Fall Asleep and Stay Asleep.

5. Managing stress

Stress is inevitable—but manageable.

Try the “Name, Tame, Reframe” technique:

• Name the emotion.

• Tame it by acknowledging it without judgment.

• Reframe the situation with a new perspective.

This practice helps you calm your stress response and regain control over your reactions.

6. Rely on your close relationships

Clients often tell me their biggest challenge isn’t the work—it’s the people.

Relationships can drain your energy if approached without intention. Surround yourself with people who create bandwidth for constructive reflection—not just venting.

Lean on trusted colleagues, friends, or family who help you find clarity in challenging situations.

Why it matters

How you show up determines your success.

When you nourish your brain, reduce stress, and minimise toxins, you unlock a calm, confident energy. This doesn’t just transform your work—it ripples through your life, helping you lead with presence, vitality, and purpose.

ps: If you’re a lawyer, entrepreneur, or high-performing professional ready to unlock your brain’s full potential, let’s have a conversation about how small, impactful changes to your lifestyle, mindset, and heartset can elevate your leadership and energy.

👉 Over to you

What’s one step you could take this week to minimise toxins or nourish your brain?

Small shifts lead to big changes. Imagine what’s possible when your brain is at its best.

That’s it for this week!

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To your health, joy, and success—one step at a time!

Eric