Wrapping Up the Year:

MIND
The Year in Reflection

Small actions. Big changes.

As the year wraps up, take 5 minutes to reflect on your journey. Write down 4 wins—big or small. These moments, no matter their size, are proof of your growth and resilience.

What have you achieved this year?
Let those reminders fuel your next chapter.

Here’s my reflection from this year, quarter by quarter:

• Q1: My mental strength was tested after collapsing during an attempted takeover of the company I had spent over a decade building. From this, I began rebuilding my inner foundation piece by piece.

• Q2: Resilience became my mantra. Financial, legal, and personal pressures mounted, but through it all, I discovered a strength I didn’t know I had.

• Q3: I reclaimed my company, buying it out of the group I had formed. I returned to my roots, doing what I know best… rolling up my sleeves and getting to work.

• Q4: I’m filled with gratitude. The "old Josh"… ambitious, bold, and driven - has returned. My vision feels audacious, just the way I like it, and my mind is ready to take on the next chapters with clarity and focus.

BODY
Rest is productive too.

This week, I leaned into recovery, not just physically but mentally. No screens before bed, morning stretches, and (trying to) say no when the plate’s too full.

Quick Tip: Before bed, try child’s pose with arms extended forward. It’s a simple stretch that melts tension and slows the mind.

This year reminded me that movement is essential for longevity. A sedentary life? That’s not for me. After reading about its impact on bone and muscle density, I refuse to let my body fade while my mind races ahead.

Next chapter?

Calisthenics and hiking.

Let’s move.

LONGEVITY
The Science of Rest

Longevity isn’t all about cutting-edge tech! It starts with mastering the basics. One of the most powerful?

Rest.

Consistent, quality sleep boosts everything from brainpower to cellular repair. Want to feel better and live longer? Start with a cool, dark room, and ditch screens 30 minutes before bed.

Pro Tip: A small dose of melatonin can help, but nothing beats natural solutions like exposure to sunlight (even if this little island doesn’t have the Mediterranean glow!).

This year, I explored ways to fuel my body’s natural needs, from trying vitamins (settling on Heights) to experimenting with mushrooms.

Next year? I’m honing in on Lion’s Mane and a few others to optimise focus, resilience, and recovery.

The goal? More sunlight, more movement, more life.

Let’s thrive.

CHALLANGE
Celebrating Small Wins

Resilience is built in the trenches of small decisions.

This month, cutting sugar in my tea felt like a minor battle - but sticking to it reminded me that progress is forged one choice at a time.

This year, my focus turned inward:

• Reduced sugar and caffeine.

• Cut back on processed foods.

• Continued saying no to habits that don’t serve me:

  • Porn (2 years)

  • Tobacco (2 years)

  • Alcohol (6 years)

  • Social media (1 year)

Not bad, right?

My ultimate goal?

To become a natural superhuman. 

One choice at a time.

CONCIOUSNESS
The Ripple Effect

Your thoughts are not just yours, they’re the starting point of ripples that can reshape the world.

Here’s the mind-bender: every challenge, every triumph, every quiet moment of reflection, doesn’t just transform you… it transforms everyone you touch.

This year, I’ve lived at the intersection of chaos and clarity, watching as my own struggles and growth sent waves through my team, my ventures, and even strangers I’ll never meet.

The Stoics were right: how we respond shapes more than just us, it shapes reality itself.

Wild Thought: Imagine if your mind is not just a receiver but a transmitter. Each thought, each decision, sends a signal into the fabric of life. What signal are you broadcasting?

Pause. Reflect. Start ripples worth riding.

EXPLORATION
Jurassic Beach and the Echoes of Time

This month, I stood on the edge of time itself at Jurassic Beach in southern England. The cliffs, etched with millions of years of geological history, weren’t just rocks - they were whispers from an ancient Earth, a reminder of how fleeting we are in the grand story of existence.

What blew my mind was the sheer resilience of the land, shaped by relentless waves and shifting tectonics. Each fossil and layer of sediment tells a story of survival, adaptation, and the slow, unstoppable march of change.

Wild Thought: What if your life is like those cliffs; every experience, every challenge, adding a layer to the masterpiece of who you are?

As the year ends, take a moment to honour the stones you’ve laid and the ones still to come.

You’re not just building a life… you’re carving your own legacy into the fabric of time.

Stand tall, weather the waves, and leave a story worth reading.