I started going to bed earlier in week one of this year.

Day one was a fever dream of despair.

I hardly slept and spent the day, a Monday no less, roaming the streets of Dublin looking for human flesh to consume.

I honestly thought I was going to have a medical issue, but then things got better.

Here’s where the ‘cascade’ begins.

As the sleepless nights continued, I read most of James Nestor’s incredible book in chunks, starting at 1 am, 3 am, and finally 4 am.

A little progress each day, I should add.

Despite a lifetime of Yoga and breathwork, I learned more in those sleepless ‘Medieval’ hours about breathing than I have in the last decade.

I started using the new breathing techniques (and some old ones) while lying in bed after I was all ‘read out’.

Week two kicks in, and I start going heavy on the breath work.

I’ve already got more energy than I’ve had in months from the early nights (despite the sleep interruptions) and all the insomnia-induced breathing exercises.

Plus, my sleeping has been getting better.

I get a few solid early nights - like straight through from 11 pm to 4.30 am, which is already pretty good for me.

At least by comparison to the last two weeks.

So finally, I wake up closer to 5 than 4 am, and I feel well rested, alert, and pretty much ready to go.

Then, remembering that later on down the line (February 15th to be exact) getting a 5 am start is something I want to do anyway, I think, ‘why wait?

And hey presto, I’m a jump ahead on my habit stacking calendar.

I get up, drink coffee, do some breathwork, and then hunker down to get some work done and motor through it.

Or as I call it, the ‘Positive Behavior Cascade’ (lucrative trademark registration incoming ™️💸💸)

By going to bed earlier and not stressing about the sleep disruption this caused, I fell into a good habit of inducing deep states of calm with long bouts of distraction-free breathwork.

This led to my waking up spontaneously at 5 am, my future target hour, without any prep, mental scripting, or Gunnery Sergeant Hartman shouting inside my head.

A positive behaviour cascade is:

Or put another way: start one good thing, stick with it, and it leads to other good things.

In life, in business, and potentially even on the dancefloor.

Anyone can do this.

It’s perfect for folks of any age because no matter how broken you think you are, you can always start with something as simple as quiet breathwork, simple meditation, or a mindful walk around the block.

Start there.

Stick with it.

And I guarantee (metaphorically - not legally) you will see unexpected positive results.

Remember, one positive action leads to another.

Keep that in mind this week as you randomly do some good behavior change, and it doesn’t seem to be working out

The bigger reason might be a step or two further down the line.

Get started here: Plan 50X Goal Setter

Then follow it up with this: The Year of Small Changes

Like I said, the Positive Cascade has begun.

I’ll be creating a full explanation together with a suggested step-by-step plan this week.

This week, my big plan was to work regular healing breathwork into my routine.

I did pretty well. Didn’t miss any days, and it went like this:

Are my sinuses cured?

No way. I didn’t expect it. I’ve had major problems since 2021 after our second long bout of enforced indoor life in Ireland (and around the world).

I’ve beaten it twice already and plan to do it for keeps this time, but I know it doesn’t happen overnight and that I have to be patient, persistent, and optimistic.

BTW, Wim’s version of Tibetan Tummo breathing is terrific for warming you up in the wintertime, and I’ve felt the difference already, even without any of the cold exposure he recommends.

So if you’re cold-averse but want to up your resistance to the low temperatures, know that you can do the breathwork without the plunges, and it will still work.

Also you family and friends will benefit because they won’t have to hear you talk about them!

Just kidding - I love hearing about everyone’s experiences with health, wellness, and taking new directions in life.

So far, I’ve stacked early nights with breathwork.

Next up in The Year of Small Changes is daily meditation.

I plan on two kinds.

In the early morning, something more active, like a standing Qi Gong-style healing energy work.

Then later in the day conventional sit on the floor Yoga style.

Follow along with your own version if you want to feel like a 10-year-old on Christmas morning for the rest of your life - no guarantees 🎁

I was advised by a wise man to reach out to a bunch of people every day to build this newsletter.

The interesting thing is, one of those connections has a great strategy.

He poses a series of questions to each new connection along the lines of:

‘What made you reach out to me?’

‘What was it in my profile that made you click?’

Etc

But my favorite is: ‘Do you have anything to contribute to my newsletter?’

Suddenly, I’m like … that’s an awesome question that I would really love to know the answer to.

So I asked 5 or 6 people, and already one legend is considering it.

I love comeback stories.

Life ‘pivot’ stories.

Health and fitness ‘wins’.

All that good stuff.

If you’ve got any, get in touch and let me know.

Liam KB.

PS Watch out for posts on social media if you’re that way inclined.

You can find me on LinkedIn, Facebook, X, and even (God forgive me) on TikTok