Today I get to turn 38. What an incredible privilege.
After balancing on the edge of death myself and having to bury far too many people in recent years, I see every day I wake up as a gift. My mother recently told me she hadn’t seen me this happy in years. I’ve never been this fit, I live a truly ‘rich’ life filled with dear family and friends. I face a steady stream of business challenges and countless other experiences that make life more beautiful with each passing year.

Thanks to my personal ‘braintrust’ (loved ones and professionals who support, challenge, and inspire me), I’m constantly working on personal development. Ongoing self-analysis, writing and refining personal plans daily, reading and listening a lot, taking at least one course every year, always seeking meaningful connections and being open to unexpected cross-pollination.

Alongside the positive feedback I receive about my mental and physical state and the way I approach my work, people often ask how I manage certain things—how I structure my mornings, how I stay so organized. On previous birthdays, I’ve shared my top 35 life lessons and 37 questions I ask myself continuously. This year, I thought I’d share 38 hacks that helped shape who I am today.

1. Eat that frog
Our brain loves dopamine snacks—emails, messages, and app notifications it can quickly tick off. But they also create mental noise. That’s why I always start my workday with the biggest or most dreaded task. My coach Paul Rulkens calls it: “Eat your frog.” I pick this task every Friday for the week ahead and re-check it the night before. Sometimes it takes an hour, other times until after lunch. But it ensures I tackle what really matters—and the satisfaction afterward is unbeatable. Only then do I open my inbox.

2. Habit stacking
From James Clear—one of my favorite authors. Combine certain actions until they become habits. My phone lies on the couch in the living room, with a book on top and my meditation bowl on top of that. It reminds me: first meditate, then read, and only then (hardly ever) check my phone. I’ve built up so many habits this way that they now feel automatic.

3. Start by reading
My day starts with reading at least 10–20 pages. Only non-fiction, usually five books on rotation. It sparks great ideas and provides a calm start to my day. The benefits are so clear that I never skip it: reading comes first.

4. Prevent brain rot
A while back, my brain felt completely off. I analyzed it and found my phone usage was the cause—what scientists call “brain rot.” One of the fixes was setting my phone to grayscale (thank you, Irene!). I now spend over an hour less per day on my phone.

[Guide for iPhone / Android]

5. Binaural beats
I’ve become fascinated by non-supplement ways to positively influence the brain. I’ve already defined over 30 tricks for my TalkLikeTED courses on storytelling and presenting. One tool I love: binaural beats. They help me stay mentally sharp and focused. You’ll find plenty of playlists on YouTube or Spotify. Tip: use headphones, not earbuds.

6. Sleep hygiene
Matt Walker’s book Why We Sleep (also a great podcast) opened my eyes. Sleep quality can be greatly improved through small adjustments. I sleep well—likely thanks to six years of no alcohol, enjoyable work, daily exercise, healthy eating, and these habits based on Matt’s advice:

  • I turn off all screens by 6 or 7 PM to allow natural melatonin production.
  • I wear orange-tinted glasses in the evening (Somnoblue or a €1 version from AliExpress).
  • I avoid coffee after noon—caffeine’s half-life is 4–5 hours, and late coffee ruins sleep.
  • I wrap up my workday with a summary and plan for tomorrow—no “oh right!” moments in bed.

7. “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.” – Eleanor Roosevelt
Every year, I seek a challenge that scares me—something my reptile brain screams “no!” to. It becomes a year-long project filled with anticipation. Last year: I climbed 7 volcanoes in Ecuador. This year: Manaslu (Nepal, 8,150m). Next year: Everest (8,800m). The reward? Absolutely priceless.

8. Make big tasks small = get big things done
The brain hates big tasks. Too overwhelming. So I break them down into smaller chunks. A paragraph instead of a chapter. A chapter instead of a book. That’s how I’ve written three books, built businesses, and organized large events.

9. Pomodoro technique
One of my favorite time management tools. Besides my “frog,” I work in focused blocks of 25 minutes with 5-minute breaks.

10. No one thinks about you as much as you do
I used to worry a lot about what others thought of me—until I learned about the “spotlight effect.” People are mostly thinking about themselves. Realizing this freed me to stop holding back.

11. “Man muss immer umkehren”
Always turn around. Rethink. Look from another angle. This phrase comes from mathematics, but it applies everywhere. Stuck? Flip it. Don’t seek confirmation, look for the opposite. Rephrase the question. By playing with perspective, you discover solutions you’d never considered. Sometimes, the reverse path is the fastest way forward.

12. Postmortem before the start
Why wait until something goes wrong to learn from it? I flip that logic and do a mental postmortem before a project starts. What could go wrong? What are the pitfalls? By identifying possible mistakes upfront, I avoid them becoming real. This has helped me dodge countless issues in both my own events and those I organize for clients.

13. Walk off the lunch dip
Just five minutes of walking after a meal can stabilize your blood sugar and prevent energy crashes. Since I started this habit, I no longer experience afternoon slumps. Standing helps a little, but walking is far more effective. Tiny habit, huge energy boost.

14. Less switching, more doing
Task-switching drains your brain. Every switch requires you to refocus, costing time and energy. I try to work on one task at a time, start to finish. Fully immerse, then move on. Less noise, more clarity, and by day’s end, I’m still mentally fresh.

15. Clear meetings or no Jan
I got sick of unnecessary meetings—unstructured, chatty, and with no outcomes. So I flipped the script: I only attend meetings (virtual or in-person) when there’s a clear objective, an agenda, and a reason why I specifically need to be there. Otherwise, I don’t show. It keeps my schedule clean and meetings productive. Casual catch-ups? I schedule those separately—and always in person.

16. No multitasking
The brain tempts us to multitask, especially during virtual meetings. But science is clear: multitasking is the #1 brain drainer. Microsoft found it was a major cause of “Zoom fatigue” during COVID. I’ve stopped entirely—if I check email during a call, I feel completely wiped afterward.

17. Slumber with a key
Sometimes I have intense days—multiple talks and trainings with little downtime. Around lunch, I use a trick from Edison and Dalí: nap with a key in hand. As you doze off, the key drops, and you wake up—right in the moment when the brain makes its most creative connections. That dreamy in-between state? Pure gold.

18. 20-20-2 Rule
Learned from Raymond Heunen, an ophthalmologist and former client: every 20 minutes, look at something 6 meters away for 20 seconds, and spend at least 2 hours outside daily. I combine this with Pomodoro breaks. It relaxes the eyes and reduces fatigue—a huge help in a screen-heavy world.

19. The power of looking back
When climbing mountains, it’s tempting to only look forward. But looking back shows how far you’ve come—and reminds you to appreciate the journey. I do the same in daily life. Reflection isn’t standing still; it’s realizing what you’ve achieved. That gives strength to keep going.

20. Giving is all we have
Since I was 15, I’ve volunteered—and it’s given me more than I ever expected. My thesis was on the impact of volunteering—not just globally, but personally. The absence of transactions or expectations means you give because you want to. It creates connection, energy, and perspective. Giving, in the end, is all that truly matters.

21. The energy structure
My day follows a specific energy flow: two hours of thinking/creative work, then execution. Only afterward do I tackle emails and calls, ending with low-energy tasks. This structure optimizes my energy and keeps distractions at bay. I never schedule calls in the morning—it’s sacred time. Emails? I check them at fixed times. I also evaluate my energy monthly: what gives it, what drains it? I use that insight to plan the next month.

22. Bye-bye, chore tasks
McKinsey found that 61% of work is “chores”—repetitive, boring, inefficient. I’ve identified which ones I can outsource to AI. Tasks I used to do myself are now done faster, smarter—or fully automated. That saves time and mental energy. I walk the talk—I speak about AI weekly on stage. Today’s tools aren’t just cool; they’re powerful. Using them smartly frees up space for creativity and impact.

23. Walking meetings
I’ve almost completely stopped doing video calls—except with new contacts. Instead, I walk while calling. It clears my head and boosts creativity. Stanford research shows walking improves creative thinking by 60%. Whether outdoors or on a treadmill—movement enhances mental performance. Søren Kierkegaard already knew: “I walk myself into well-being and away from every illness.”

24. System goals > outcome goals
Instead of chasing end goals, I focus on the systems behind them. Strong routines and consistent action lead to results—no big sprints needed. Want to write a book? Focus on daily writing. Want to get fit? Build a training routine. Nail the process, and the outcome will follow.

25. Stop starting, start finishing
Doing too much at once often means finishing nothing. I aim for fewer, better. One completed task beats five half-done ones. Each finished task fuels momentum and frees up energy for what’s next. Less fragmentation, more impact.

26. Memento mori
I’ve been on the edge of death in the ICU. It forces you to face your mortality. The future is uncertain, the past is fixed. What matters is now. Memento mori—remember you will die. Not to scare, but to remind us how precious time is. I live more in the moment now: planning beautiful trips and new experiences. Every day is a chance—use it well.

27. Intermittent fasting
I’ve been doing the 16:8 method (fast 16 hours, eat for 8) and 5:2 variation (weekdays only) for years. I haven’t been sick since, lost fat (thanks also to exercise), and enjoy stable energy all day. No hunger crashes, no afternoon slumps—just focus. Not eating at the right times changed everything.

28. Small gestures, big impact
A compliment to the janitor. A kind word to the barista. No agenda—just kindness. Such simple acts can make someone’s whole day. It costs nothing but means everything. And best of all? It works both ways.

29. Think Week – because breakthroughs start with a break
Every six months, I take a Think Week—no meetings, no tech. It’s not indulgence; it’s essential. Removing noise creates space for ideas, insight, and re-evaluation. Offline, my mind is sharper than ever.

30. Effectiveness > Efficiency
It’s easy to be busy. But are you working on what matters? Efficiency = doing things well. Effectiveness = doing the right things. Peter Drucker’s The Effective Executive nails this. Being productive only counts when it moves you forward in the right direction.

31. Channel focus
Years ago, I was nearly burned out—not from work, but from distractions. I received messages on way too many platforms: email, WhatsApp, Instagram, Facebook, Telegram, Signal… it was chaos. Add the “snack bar” phone model—always on, always reacting—and you’ve got constant stress. I now keep my phone off unless I have scheduled calls. I only use email so everything comes to one place. It’s incredibly effective.

32. Better listening
We don’t listen anymore. Conversations suffer because of it. The book You’re Not Listening (thanks, Daan Eijwoudt!) was a game-changer for me. Even placing your phone on the table signals disrespect—and breaks connection. I always wait until all phones are off the table before starting a real conversation.

33. What if this could be easier?
Our brain loves simplicity. Whether in communication or work, I often ask: “Could this be easier?” Fewer steps, less complexity. In presentations, that means cutting. In work, it means smarter structure. Work smarter—not harder—and you’ll get better results.

34. Avoiding hard conversations? That’s just delayed pain.
Every tough conversation you avoid adds interest to a growing emotional debt. Problems don’t solve themselves. Relationships don’t heal over time without effort. Address issues early, while they’re small. It prevents major fallout later.

35. No
The more you say no, the more you achieve. I’ve learned to see requests differently—and say “no” much more often. The greatest thinkers and entrepreneurs—Steve Jobs, Warren Buffett, Richard Feynman—mastered the art of refusal. Every “no” is a “yes” to what truly matters.

36. Handwritten = impact
In a world of emails and DMs, handwritten cards stand out. They feel sincere, take more effort, and leave a lasting impression. I send at least one every week. Maybe it’s old-school—but some things deserve a comeback.

37. The power of Post-its
I love working with clients using Post-its. No screens, no distractions—just thoughts on paper. It activates the prefrontal cortex, sparks reflection, and leads to sharper insights. Old-school? Maybe. But it works.

38. Broaden and build
I try not to complain. Not because life’s perfect, but because it doesn’t help. Complaining narrows perspective. Gratitude opens it. The more you focus on what’s right, the more room you create for growth. Success isn’t just reaching a goal—it’s how much you expand along the way. In knowledge, in perspective, in possibility. So instead of focusing on what’s missing, I choose to build on what’s already there.

“Life is really simple, but we insist on making it complicated.” – Confucius