Kin2 The Rapper (Michael Gabriel Kintu Kayondo)’s Post

✨ Ever stay up late when you’re utterly exhausted? That's Revenge Bedtime Procrastination (RBP)—and yes, it's a real psychological term! It’s what happens when, after a day filled with work, family, or endless to-dos, you feel like you’ve had zero “me time” and decide to reclaim that by staying up late. Whether it’s binge-watching Netflix, scrolling through your phone, or even taking on more tasks around the house, it's your body’s way of saying, “I need control back!”—even at the expense of your sleep. 😴 When your brain is stuck in fight-or-flight mode 🧠, it’s hard to shut off before bed. You might feel wired but tired, and that’s a sign your nervous system is overworked. Sound familiar? Tune in to the full episode tomorrow where Chris & I break down RBP, how to recognise these patterns in yourself and how to break free from the cycle. 🎧

THE WHEEL OF…. HOOKS. 🚨PR FOLKS: This former TV producer wants to make your job a little easier. What most pitches are missing is the HOOK. What is that—here’s a debrief, if you missed it: https://lnkd.in/eYVDxfa6 But to put it bluntly, it’s: We does anyone care?! If you’re having a hard time coming up with hooks, this is a good place to start. Some of you may or may not know about answerthepublic.com. It’s a website that helps people understand what people are searching for online— the same kinds of answers TV news wants to answer. I typed in simply “sleep.” Which resulted in a wheel full of ideas: Which sleep position is best? Which sleep stage is most important? Why does sleep paralysis happen? How to sleep affect weight loss? How to tell if you’re sleep deprived? What sleep position is linked to dementia? If this helped you, I hope you’ll consider a follow! I spent over 20 years in TV news & another 6 years in organic social media content creation & am now in NYC, where I see inspo everywhere— that you could take— to level up your game and to think BIGGER. What’s important to me: Providing you with practical advice that you can put to use immediately. News you can USE.

Self-Sabotage Diaries: That Time I Ate a Whole Casatta Ball I’ve spent the last three days in bed—feverish, coughing, and bundled up like a burrito. Why? Because I ate an entire Casatta ball. Not a slice. A ball. I knew it would make me sick, but I still went ahead. Turns out, there’s a word for this: self-sabotage. We’ve all done it: The Netflix Rabbit Hole "Just one episode." Fast forward to 3 AM, your alarm is set for 6, and you’re Googling, "Can I survive on zero sleep?" The Diet Starts Tomorrow Lie There’s salad in the fridge, but pizza in your hand. Future you is upset, but current you is loving life. Why do we do this? Who knows. Maybe it’s comfort, maybe it’s habit. So, what’s your funniest self-sabotage moment? And how did you bounce back? Share below—let’s figure this out (or at least laugh about it).

You’re stuck in the loop of anxiety. The same racing thoughts. The same tightness in your chest. The same voice whispering, “What’s wrong with me?” But here’s the truth, nothing is “wrong” with you. You’re just out of sync with what’s right for you. We need to flip the switch. Because anxiety isn’t a random emotion that just arrived from nowhere - it’s a helpful sign you’ve lost touch with how you’re truly meant to think, feel, and move through life. It’s what happens when you spend too much time trying to keep up, hold it together, and do what’s expected - while completely ignoring what you need. And that disconnect? It’s keeping you stuck. Because the longer you live in survival mode, the more distant the solution feels. You overthink every decision. You question every feeling. And you end up spinning in the same cycle of anxiety that leaves you drained and stuck in place. But you don’t have to stay here. It’s not about fixing yourself or fighting the feelings. It’s about flipping the switch. Breaking out of the loop by reconnecting with what’s real - not the fears your mind keeps replaying, but the clarity that comes when you finally drop the noise and remember how you’re meant to feel. Calm. Grounded. At ease. In just one powerful session, we’ll go beyond the surface. We’ll flip the switch so that you're back to a place of clarity and confidence - where the anxiety no longer runs the show. DM me now to book your session. You don’t need to overthink your way out of the loop. You need a new, much simpler way forward.

𝗡𝗘𝗪 𝗕𝗟𝗢𝗚 by 𝙋𝙖𝙪𝙡𝙞 𝙉𝙞𝙜𝙧𝙞𝙣𝙞 ✍🏼 "𝙈𝙖𝙣𝙖𝙜𝙚 𝙮𝙤𝙪𝙧 𝙢𝙤𝙢𝙚𝙣𝙩𝙨" When my Dad was alive, he always went to bed later than Mom, which frustrated her. After falling asleep, she’d wake up two or three hours later to find his side of the bed still empty. Annoyed, she’d head to the TV room, where he’d be fast asleep, head drooping with the TV blaring. When she woke him, he’d insist he was engrossed in the program, further irritating her and sparking discussions about his time-wasting. I side with my Mom here. My Dad could have spent those hours in bed with her, chatting, reading, or resting comfortably instead of waking up with a stiff neck. Reflecting on this, I consider how I spend my own time. In what areas am I “falling asleep” and squandering moments that could be better used? For instance, scrolling through my phone in the bathroom, only to realize 40 minutes have passed without productivity. Or zoning out during family movies, preoccupied with work instead of engaging with our sons. I have nothing against mindless activities, especially when done intentionally for relaxation. I mean those moments when we consciously choose to unwind, like watching an inspiring movie, reading, catching up with friends on Instagram, or walking in the park. These can be beneficial when purposeful. However, the issue arises when we drift into autopilot, letting valuable time slip away without truly engaging. It’s essential to recognize the difference between relaxation and mindless distraction. A post I saw on Instagram recently stated that we often occupy our thoughts to shy away from something else. What might you be shying away from? So, I challenge you: next time you sense you’re not managing your time well, “wake up” and choose to be more present. Each moment is valuable; let’s make the most of it.

✨ For You Fridays ✨ It’s the countdown to the weekend. 🤗 It’s the break we need after a long and many times stressful week. At times, we may have a laundry list of items to complete including laundry😂. But sometimes we need time to let our minds rest and recover from the week. So, how do you decompress from a busy week? Do you like to sleep in 😴, watch tv 📺, read, 📖, hang out with friends👥? Feel free to share what you like to do in the comments 👇🏾 #foryoufridays #burnoutprevention #wellbeing #nursesonlikendin

What's your excuse for not doing these? We all have them. How many of these are you doing? What is the impact if you do these things? I'm not doing all of these, I'm up to about 9.5 or 10 of them, but the difference is nothing short of terrific! You will feel more positive about each day. You will be happier. You will increase your motivation. You'll be more kind. You'll sleep better. You'll be excited for the future. You will have more confidence. It will change your life. I still have room to improve! I need less screen time. I could watch even less TV. I want to get up earlier than my current 5am... Struggling with that one! How can you do this? Start small. Pick 3-4 this weekend. Add one a week. Report back after the first one and two weeks. I promise you'll feel better! Need help staying accountable? Post your goals. Share them with a friend. Hold each other accountable. You've got this!

With national and international events making big waves this week, we need to be intentional with our words, and what we feed our brains and bodies, and focused on what we CAN control. We can find stability through the small, intentional choices we make each day. What are you eating and drinking? What are you reading online? What are you watching on tv? What are you saying around your kiddos? How much sleep are you getting? Are you staying active? We all know how this world and this week are often unpredictable, and filled with chaotic events and uncertainties. It’s perfectly okay to step back from the news and social media and prioritize your well-being. Take a moment to breathe and reconnect with what grounds you—whether it’s through training, family, or turning all of this off for the time being. Give yourself permission to: Protect your mind. And control your emotions. And stand ready to support each other through whatever comes next.

While we typically don't go around announcing, "Today, I'm going to manage my time effectively," most of us try to be as efficient as possible. We sort of have to because, let's face it, life is insanely busy. The only problem is that as we try to be really efficient in some areas, we sometimes forget the most important things in life. That's the topic of today's Saturday Sidebar - one of two newsletters I write weekly. In case you're wondering, one of those is What I'd Rather Be Talking About - a lifestyle newsletter that comes out on Thursdays and is full of ideas on how to improve your life, with a little inspiration mixed in. Paid subscribers to that newsletter also get The Saturday Sidebar, where I take things a step further with extra content, deep dives, and insider info. My goal for both newsletters is to provide information and inspiration so we're happier at home, at work, and in our lives. Give them a peek - you might find something for you. :)

Are We Losing the Art of Patience in a 15-Minute World? We live in an era of instant gratification—where waiting feels almost alien. Groceries, meals, and even entertainment are at our fingertips in minutes. It’s convenient, yes, but is it making us weaker when it comes to tackling life’s bigger challenges? Think back to a time when patience was built into our lives: •Waiting a week for the next TV episode. •Spending hours at a market to find the perfect outfit. •Cooking meals from scratch, savoring the process. These moments made success sweeter, joy deeper, and memories more meaningful. Today, the “15-minute lifestyle” risks eroding that muscle of patience and resilience. It feels good in the short term but could hinder our long-term growth and fulfillment. As we soon step into 2025, let’s consciously practice the value of waiting. Let’s find joy in the process, not just the outcome. What’s your take on this shift? How do you plan to embrace patience in 2025?