Tired all the time? Especially when you wake up? Low Energy? mental fatigue? Firstly, me too! Secondly, let's explore why that might be...

You know that feeling when your alarm screams and your body immediately votes "absolutely not" before your brain even boots up? You drag yourself through the day like you're operating with the handbrake on, wondering why you're so exhausted when you went to bed at a reasonable hour and aren't partying like you're 22 anymore.

This crushing fatigue doesn't just ruin your morning, it follows you into every meeting, every conversation with your kids, every moment when you need to show up as the leader others depend on.

In this episode, I break down the real reasons you're waking up drained and share practical strategies that actually work for busy people juggling leadership roles, parenting duties, and packed calendars. No weird tricks or unrealistic advice, just actionable solutions that fit into your chaotic reality.

Most people think tiredness just makes you sleepy. But when you're constantly running on empty, it taxes everything: your decision-making gets sloppy, your emotional control costs more energy, and you start reacting instead of responding. You become less you.

Here's what you can expect from this episode on reclaiming your energy:

1. Why your circadian rhythm matters more than bedtime and how inconsistent wake times steal your edge
2. The sneaky ways caffeine sabotages your sleep quality even when you fall asleep just fine
3. How modern overstimulation keeps your nervous system trapped in day mode when it should be recovering
4. Simple environmental fixes that can transform your sleep without major lifestyle overhauls
5. The "revenge bedtime" trap and why that precious late-night "me time" might be costing you everything

I share five game-changing strategies including the 60-second close your loops technique to stop that 2am thought spiral, the light before information morning routine that sets your entire day up for success, and how to create a 90-second downshift cue that signals your body it's time to recover.

This isn't about becoming the perfect sleeper—it's about getting your energy back so your performance isn't being taxed all day by something you barely notice. Because great leadership, success, and fulfillment all have one hidden ingredient: capacity. The capacity to pause, listen, and respond well when it would be easier to snap or bulldoze.

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Bart’s Website

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📧 hello@bartwalsh.com.au

We live in a world terrified of silence. Phone Addiction is something I too have fallen victim to, so in this episode of Built Resilient we are addressing just that, Phone addiction, screen time and dopamine detox.

We live in a world terrified of silence.

The moment there's a gap in noise, whether in an elevator, at a red light, or during a commercial break, our hands instinctively reach for our phones.

We're feeding ourselves a constant diet of digital sugar, and just like junk food, it tastes good in the moment but leaves us starving for something real.

I thought I was above this addiction. As the discipline guy, the mindset coach, I believed I was too focused and resilient to fall into the digital dopamine trap. But I was wrong.

Realising this was one of the most important and frightening moments of recent months for me.

This isn't just about screen time, it's about understanding the crucial difference between pleasure and joy.

One is a cheap hit that vanishes the second you close an app. The other is a slow burn that makes life actually feel worth living.

If you've been feeling restless, distracted, or just "off" despite doing everything right, this conversation will resonate deeply.

We use the word "happiness" to describe two completely different biological processes. Dopamine is the molecule of "more", it's anticipation, the chase for the next hit. Modern technology hijacks this system, leaving us empty and anxious when the spike crashes down.

Serotonin and oxytocin represent true joy, the molecules of "here and now." This is contentment, connection, and peace. Joy doesn't spike and crash; it comes from activities that might seem boring to our dopamine-addicted brains: long walks, deep conversations, building something slowly with our hands.

The trap we're all falling into? We're trying to fill joy-sized holes with dopamine-sized snacks.

We feel lonely, a need for connection, so we scroll Instagram for a dopamine hit. It's like drinking salt water when you're thirsty; you just end up thirstier.

Your attention is your life. Whatever you pay attention to becomes your reality.

Here are the key insights you can expect from this episode:

1. Understand the difference between dopamine pleasure and authentic joy and why confusing them keeps us trapped.
2. Recognize the physical signs of digital addiction and how to notice your own patterns without judgment.
3. Create strategic friction to break the automatic reach for your phone throughout the day.
4. Implement the "look up rule" to reclaim those precious in-between moments of life.
5. Choose analog activities that engage your hands and full attention for genuine fulfillment.

This isn't about throwing your phone in the ocean or living off-grid. It's about stopping being used by technology and starting to use it intentionally. Because 2026 is going to be an enormous year—and you deserve to live it, not watch it through a screen.

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Bart’s Website

🎬 Want to watch this episode?

⁠Youtube⁠

💻...

Build a Healthy Lifestyle for more energy, more fitness results and a belter life.

You can train consistently, eat perfectly, and follow every health protocol to the letter, yet still feel exhausted, overwhelmed, and stuck.

Sound familiar?

Most people blame their willpower or motivation when this happens, but the real culprit runs much deeper.

In this episode, Motivational Speaker Bart Walsh shares a deeply personal story about his own "high performance collapse."

Despite being in peak physical condition with perfect training and nutrition, Bart was living behind fortress walls so tall he didn't even know they existed. It took his wife Jane to finally show him what he couldn't see: that true health extends far beyond the physical realm.

This isn't just another wellness conversation. We're exploring the four pillars that determine whether your health efforts succeed or fail: sleep, stress management, relationships, and emotional health. These are the habits behind the habits—the anchors that make sustainable change possible.

To make this actionable, Bart will introduce the Lifestyle Ladder, a three-rung framework that meets you where you are and guides you upward, one step at a time:

Rung 1: A five-minute wind-down anchor every night to teach your brain that rest is safe

Rung 2: One 60-second pause each day to reset and prevent stress accumulation

Rung 3: One authentic check-in daily—with yourself or someone else—to soften those protective walls

Here's what you can expect to gain from this episode:

1. Understand why perfect training and nutrition might still leave you feeling stuck
2. Learn the four lifestyle pillars that create lasting well-being
3. Discover a simple three-step framework to build sustainable habits
4. Recognize the hidden walls that might be protecting you—but also limiting you
5. Get a practical 7-day challenge to start climbing your own lifestyle ladder

This episode might not be what you expect, but it could be exactly what you need to finally feel whole instead of just healthy.

Bart’s Website

🎬 Want to watch this episode?

⁠Youtube⁠

💻 Follow Bart on socials:

⁠Instagram⁠

⁠TikTok ⁠

⁠LinkedIn⁠

Want to contribute to the show?

📧 hello@bartwalsh.com.au