NO. 02 · 18 OCT 2026
The Sunday Run Sheet.
One email a week worth opening.
Howdy,
I used to fear getting older. Now I'm in my 40s and I've never felt better.
The first half of my life was the lessons. The second half is putting them together. That's what this week was about.
I'm a builder. The ideas, the architecture, the foundations, that's where I'm strongest. The day-to-day running is where I get bored. So now I build with other people.
I still hate running. I do it anyway.
And launching something takes guts. Not everyone will back you, and that hurts. I'm not going to pretend it doesn't. But it's not a verdict on what you're doing.
Eighteen days in, a post every day. Below are six things worth your time, then every post from the week.
Six things worth your time.
02
HEALTH · ARTICLE
A free, plain list of the things that actually move your sleep. Get outside into sunlight within 30 to 60 minutes of waking. Get up at the same time every day. Cut caffeine eight to ten hours before bed. Keep bright overhead lights off late at night.
My take: My alarm goes at quarter past 3 every morning. Monday I had the worst sleep of the week and still trained.
03
MIND · NEWSLETTER
Three ideas, two quotes and one question, every Thursday, in about two minutes. The one I kept: "Are you willing to be uncomfortable for 5 minutes? Exercising is easier once you've started the workout."
My take: There are days I don't want to go to the gym. I go regardless of how I feel.
04
BUSINESS · POST
Two mates talked about building something together for years. In April 2024 they finally did it, with no office, very little money and a café with no Wi-Fi.
My take: For a long time, I had ideas and goals that didn't progress anywhere. If you're waiting for the right time, most of the time it's never going to come.
05
AI · NEW THIS WEEK
Released 15 October. ChatGPT's voice mode moved to a new model, GPT-Live-1.1, with more natural accents and new voices. You talk to it like a person and it talks back. Pick a voice in Settings, then Voice.
My take: Stop trying to type to your AI. Talk it. It all comes out faster than I could type it, and the more it's got to work with, the better the answer.
06
REAL LIFE · POST
A post about the books that called her out, and the part after: showing up on the days you don't feel like it, because the consistency gets you there even when the road is hard.
My take: Showing up is being here when you've got nothing big to say.
Business is the long game. So is life. You put the work in. You build the foundations. You give it time.
And when you have to decide, make the call. Then do the work to make it the right one. You'll get some wrong. I've got plenty wrong. But you learn more from a bad call than from a year sitting on the fence.
What are you reading, listening to or using that I should know about? Hit reply.
It’s your life. Run it.
WORTH REPEATING
People underestimate the power of taking small, imperfect actions regularly.
Eric Partaker, The 3 Alarms
From the blog.
MIND · DAY 12 OF 30 · 12 OCT 2026 · 1 MIN
I'm in my 40s. I'm just getting started.
BUSINESS · DAY 13 OF 30 · 13 OCT 2026 · 1 MIN
Work out which part of the work is yours. Then get help with the rest.
FITNESS · DAY 14 OF 30 · 14 OCT 2026 · 1 MIN
You don't have to love the thing that's good for you. You just have to do it.
AI · DAY 15 OF 30 · 15 OCT 2026 · 1 MIN
I dictate most of what I give AI.
REAL LIFE · DAY 16 OF 30 · 16 OCT 2026 · 1 MIN
Nobody's selling patience. It's not exciting enough.
BUSINESS · DAY 17 OF 30 · 17 OCT 2026 · 1 MIN
Make the decision. Then do the work to make it the right one.
REAL LIFE · DAY 18 OF 30 · 18 OCT 2026 · 1 MIN
They don't have to understand it. You just have to do it.
THE CHALLENGE · DAY 18 OF 30
30 days of showing up.
A post a day through October. 18 down, 12 to go.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
| 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
My businesses: Black Applied, for companies. ADHD Systems Guy, for brains.
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