Table of Contents

Introduction

• Welcome to The Wellbeing Advantage
• Harnessing Wearable Technology for Lasting Wellbeing
• Asking the Right Questions: Your Personal Roadmap to Change
• How This Book Works: A Day-by-Day Approach to Transforming Your Wellbeing

Habit #1 The Routine Advantage

• Harnessing the Power of Daily Routines
• The Invisible Cost of a Chaotic Morning
• How to Reset Your Mornings for Success
• Building an Effective Routine: The Science of Habit Formation
• Why New Habits Fail (and How to Fix Them)
• Turn Insights into Action
• The Rise of Wearable Technology in Wellbeing
• Your Routine Breakthrough

Habit #2 The Movement Advantage

• The Power of Daily Movement
• Movement vs Exercise: What’s the difference?
• How Movement Builds Your Battery for Life and Work
• How Much to Move?
• How to Build a Movement-Rich Day
• What Your Wearable Tells You About Movement
• Your Movement Breakthrough

Habit #3 The Nutrition Advantage

• Balanced Nutrition: The Foundation of Physical and Mental Health
• Why Nutrition is Key to Performance
• The Moderation of Stimulants: How Caffeine and Alcohol Impact Your Energy, Stress and Sleep
• The Gut-Brain Connection: The Secret Influence of Your Second Brain
• Hydration: The Most Overlooked Performance Tool
• Building Your Nutrition Advantage
• What Your Wearable Tells You About Nutrition & Hydration
• Your Nutrition Breakthrough

Habit #4 The Balance Advantage

• Why Balance Matters More Than Ever
• Work-Life Balance Doesn’t Work
• Finding Work-Life Fit: A More Sustainable Approach
• The Mindset Shift: Learning to Fall Up
• Stress: A New Perspective on Pressure and Recovery
• What Your Wearable Tech Tells You About Work-Life Fit
• Your Balance Breakthrough

Habit #5 The Rest Advantage

• How Intentional Rest Helps You Reclaim Energy, Focus and Resilience
• The Myth of Rest as Indulgence
• The 7 Dimensions of Rest
• Your Rest Menu
• Build a Moat: Protecting the Edges of Your Day
• What Your Wearable Tech Tells You About Rest
• Your Rest Breakthrough

Habit #6 The Connection Advantage

• How Social Connection Fuels Performance, Resilience and Joy
• The Science Behind Connection: The Missing Piece in Wellbeing
• Emotional Intelligence: The Human Skill That Changes Everything
• Beyond Business Cards: Network for Lasting Wellbeing
• Understanding Your Social Battery: Why One Size Doesn’t Fit All
• Rethinking Connection in the Places We Work
• What Your Wearable Tech Tells You About Social Connection
• Your Connection Breakthrough

Habit #7 The Sleep Advantage

• Tired but Wired: Why We Ignore Sleep Until Our Body Forces Us to Listen
• Why Sleep Matters: The Foundation for Sustained Energy and Resilience
• Inside the Night: What Really Happens While You Sleep (and When You Don’t)
• Sleep Like a Pro: What Experts Do Differently
• From Wired to Rested: How to Sleep with a Racing Mind and a Busy Life
• What Your Wearable Tech Tells You About Sleep
• Your Sleep Breakthrough

Conclusion

• A Time to Thrive
• Sustaining Behavioural Change for Lifelong Wellbeing
• Reflecting on Your Journey
• Next Steps

Endnotes

Bibliography

References

Additional Resources

Acknowledgements