I’m writing this week’s edition from the stunning, deeply restorative haven of Geejam in Portland, Jamaica — a parish I’ve never visited before. The intention? A few days of rest… and writing.

I even put my Out of Office on.
For a whole 48 hours.

Did it work? Not at all. A small act of rebellion — against myself.

Note: The islands in the Caribbean are often split into parishes, like counties in the UK. There are 14 parishes in Jamaica, I was born in St. Andrew.

This is the second time in six months I’ve taken deliberate time away just for me. And what I’ve discovered is this: my soul recharges in nature. Ideally, near the sea. With sand between my toes. The sound of birds and crickets, stray dogs having a full-on conversation, feeling the bass vibrate of nostalgic tunes and a sweetness in the air.

These are the things that allow me to exhale. To feel fully human.

And yes — I’ve finally felt the nudge to start writing again. A lot has happened since 2021, when I wrote Reverse Mentoring: Removing Barriers and Building Belonging. Back then, I was in a protective place — personally, emotionally, spiritually.

But you’ve probably noticed — as these newsletters roll on, the armour is coming off. Not all at once, but layer by layer. It has served me well. But it’s no longer required in the same way.

And, as part of my purpose right now, I am calling on leaders and clients to be brave and courageous, so I too must model that same behaviour.

🧠 Monkey Mind, Loud and Proud

Here’s the truth. It took 36 hours to actually relax.
To switch off.

And I struggled.

Funny, isn’t it? You leave the formal corporate world thinking you’ll slow down… but the speed doesn’t leave your system that easily. My mind? Monkey brain. Always switched on.
Always moving.

It’s not about working less. It’s about reconditioning your brain to be still.

According to Gallup’s 2024 Wellbeing Report, burnout isn’t just about workload — it’s about lack of recovery. Without intentional rest, we stay on the treadmill long after the belt’s stopped moving.

💡So What Are Your Conditions to Thrive?

This is your challenge for the week.

What conditions do you need to truly thrive?
Is it your work environment? Your home? Your relationships?
Even your virtual network?

Because I’ll be real:
I can’t be on a beach all day, every day.
(…Or can I?)

What I can do is build in micro-restoration habits. Small moments that bring me back to self. Here's what that looks like for me:

✅ I sleep with my phone outside my bedroom.
I started that years ago — and I feel the difference when I relapse.

✅ I use an Illumi clock to mimic the sunrise, and I take melatonin in winter.
Sunlight is everything.

✅ I’ve recently upgraded my balcony furniture so I can work outside during deep-focus time. Charlie’s absence means I don’t get out as much, but I’m making changes to shift that.

✅ Exercise first thing. It's a non-negotiable.

✅ I journal, pray, and affirm before the day begins.

Miss one of these? I’m off-kilter all day.

✅ And finally — music.
Always music.
There’s never a time you’ll walk into my apartment and not hear a beat playing. Different soundtracks for different moments — when I’m hyped, when I’m winding down, when I’m cleaning the flat with Beyoncé-level energy.

When I am in a high-stress state - Beautiful Chorus calms me down

Background Music for when I am working - Always LoFi Beats

When I am chilling and whimsical (I have had this on repeat for a month now) - James and Friends hit the spot.

Getting ready for Spice Mas in August (and a good night out)

🎶 The Soundtrack of My Slowdown

Speaking of music — on Friday night, I was invited on a private tour of Geejam Studios with co-owner Steve. There were only seven of us. A composer, an A&R Director, a producer… and the rest of us? Just melophiles.

Steve kicked things off with a raw riff of Blackbird, then told the story of Geejam — an impromptu trip to Jamaica in 2007 turned two weeks, a love affair with the island, and a co-ownership deal.

The studio has hosted The Rolling Stones, Alicia Keys, Diplo, Bad Bunny Amy Winehouse, Drake, Sam Smith, Queen B. Icons.

And I, in my blissful naivety, didn’t realise how iconic this place was until I could feel it in the walls. The creative energy oozes through the air.

There’s an art to acoustic storytelling — to putting feelings into melody, lyrics into memory.
Music is time travel.

I got into the car after leaving the airport, and Bob Marley was playing.
I’ve listened to Bob my whole life. But somehow, his voice still takes me back to places I’ve never been and moments I havend’t live — yet somehow reminisce about.

Isn’t that wild

🔌 Intentionally Unplugging

Over the past few days, I’ve been asking myself deep questions. I feel called to do more — to show up, speak louder, reach further. But my digital stimulation levels are wild right now.

So here’s my work: I’m learning to unplug — not because I’m lazy or escaping — but because I need the stillness to sharpen the vision.

I’m slowing down… in order to speed up.

💬 Over to You

Let’s make this a conversation.

Not just function — I’m talking flourish.

What are the micro-habits that you know work for you… but you keep forgetting to prioritise?

Hit reply. Let me know. Let’s swap notes. Let’s keep each other accountable.

Because remember we pour from full cups, not empty ones.

With Peace, Love and Flow

And in the theme of slowing down - a gift from my talented friend Alexandra (Who I met when she redesigned my website)

If you happen to be free tomorrow - please grab a ticket and head to Second Home, Holland Park, to get your creative juices flowing and join her in a facilitated mindfulness session.