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A Bold New Beginning
2025: Building Foundations, Breaking Limits
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Dear Explorer,
Welcome to the first Captain’s Log of 2025!
A new year brings a fresh start and an opportunity to dive into our lives with curiosity, ambition, and action.
Last year, we structured The Captain’s Log around six core themes; Mind, Body, Exploration, Challenge, Consciousness, and Longevity. This year, we’re sharpening the focus with an updated format designed to inspire growth and keep the motivation alive.
Here’s how it works:
Mind: Sharing my thoughts and tackling front-of-mind topics… literally.
Body: Pushing for maximum health and exploring ways to extend lifespan.
Exploration: A journey for the curious, uncovering history, the present, and the future.
Challenge: Setting personal challenges (with you as my accountability partner!) and encouraging you to take on your own.
We’ve moved Consciousness and Longevity to Wednesdays, creating space to geek out midweek while keeping Sundays personal and focused. Think of Wednesdays as our exploration of big ideas, like diving into the nature of thought or uncovering the future of health tech.
This year, we’ll build curiosity, take bold action, and most importantly have fun.
Let’s go!
MIND
Foundations for 2025 – Discipline, Clarity, and Action
Great accomplishments begin with clarity and discipline.
This year, I’ve committed to building a stronger routine - starting with small, intentional actions.
Routine… Routine… Routine…
The key is consistency: enforce it until it sticks. A good routine doesn’t just organise your day; it transforms your life. Here’s my hack: I break my day into 4 quarters, spanning from 6 AM to 10 PM, structured like this:
Q1: Morning Routine – Exercise, visualise, and set goals for the day.
Q2: Deep Work & Study – Focused, uninterrupted work, followed by lunch.
Q3: Meetings & Admin – Tackle collaboration and essential tasks.
Q4: Quality Time & Self-Care – Dinner, family time, and reflection.
I also reflect daily on what worked and what didn’t.
Two Non-Negotiables:
No phone in the first hour of the day.
No phone in the last hour of the day.
It’s not just me - people everywhere are searching for ways to focus. Check out the spike in “How to focus” search trends below:
Forget the big, lofty goals and overwhelming lists of resolutions. Instead, focus on 1% daily improvements - small, consistent actions that create immense impact over time.
I once read a behavioural report that explained why we often give up on big goals: they feel too far out of reach. When we don’t achieve them quickly, our motivation plummets. But when we focus on micro-goals; small, achievable steps - we improve steadily and sustainably, avoiding the friction and disappointment that big goals can bring.
To prove it, James Clear (author of Atomic Habits) broke it down with simple math:
Improving by just 1% daily leads to a 37x improvement by the end of the year.
Conversely, declining by 1% daily leads to a 97% decrease in where you started.
It’s not about massive leaps, it’s about steady, compounding growth.
Your Turn:
This week, pick one small habit to commit to something manageable but meaningful.
BODY
Starting Strong – Strength and Vitality
The body fuels the mind, and this year I’m committing to consistent movement. Whether it’s a walk, a gym session, or just stretching, the key isn’t doing it all, it’s doing something every single day.
But to truly function at my highest, I know I need to crack one thing: sleep.
To help with that, I’ve started using a WHOOP tracker, and I’ll be sharing my performance across all areas throughout the year.
One of the things I’m learning with it is how much everything is connected… sleep, recovery, and how I manage strain all feed into each other. For example, skipping proper recovery after intense workouts or long days (back-to-back meetings!) can tank my energy for days. But even small tweaks, like cutting caffeine after 2 PM or adding an evening walk, have had a noticeable impact on my recovery scores.
My goal? To "crack the code" on optimising the body and report back with the pros, cons, and lessons learned.
First update: Check out my sleep result, my first 100% recovery score of the year! It blew my mind how much letting myself really sleep (9:27 hours after 10 days of festive madness) impacted everything.
EXPLORATION
Bold Ideas, Bold Horizons
The unknown is where discovery lives, and this year, I’m diving deeper into the mysteries that shape our world and universe. From ancient wonders to cutting-edge tech, exploration is about uncovering not just what is but what could be.
I crave knowledge and wisdom, the kind that’s been transferred across generations through literature, symbols, hieroglyphs, fossils, and stories. The patterns that connect us to the past and hint at the future. My mind aches to make sense of it all.
But here’s the thing: discovery demands courage. If you never push boundaries, if you never seek or attempt, you’ll never know.
You’ll only wonder.
A Global Snapshot: Exploration So Far
As of now, I’ve explored 22% of the world - 43 countries. Each one has left its mark, from breathtaking landscapes to the cultural treasures I’ve encountered.
But this year isn’t about how far I’ve been, it’s about how deeply I can go. Exploring not just physical spaces but the ideas, and knowledge that continue to shape humanity.
Curiosity Q: What’s one place on Earth or beyond that you’ve always wanted to explore?
CHALLANGE
Building Resilience
Discipline is the foundation of resilience, and this month, I’m putting mine to the test. My goal? A completely sugar-free January (yes, bold, I know).
Why sugar? It’s one of those sneaky things that drains energy and clouds focus, and I want to see how my body and mind feel when I cut it out completely.
What’s Next?
This Wednesday, we’ll explore The Nature of Thought: How Awareness Shapes Reality. It’s a mind-expanding look at how our thoughts influence everything we do.
And here’s the kicker: I’ll share some real examples from my own life, times when a single thought shifted the trajectory of everything. One thought led to generating over £100 million. Another? It landed me government contracts worth billions.
Curious? Let’s dive into the power of thinking together this Wednesday.
Until then, remember: Every great achievement starts as a single thought.
Final Thought:
Here’s to the bold steps we’ll take together this year, one at a time, but always moving forward.
Yours in exploration,
Captain Sprigg
"A new year doesn’t change you; your commitment to growth does." – Unknown