Your environment isn't neutral, it's either training you or draining you.

Most of us live on autopilot, letting our environment do the driving. We don't realize that our environment is either training us or draining us.

The people around us, the places we spend time, what we consume, and what we make easy or hard, these elements are constantly molding our behavior, standards, and ultimately our success.

When my wife Jane and I moved to the Sunshine Coast six years ago, we had to rebuild everything socially. That fresh start taught me something crucial: you don't accidentally end up around the right people.

Your environment doesn't arrive like a delivery—you have to build it intentionally, just like resilience.

This episode breaks down the four pillars of environment curation that can make success feel inevitable rather than exhausting:

1. People: The invisible thermostat of your life who shape your standards and what feels normal.
2. Places: Your physical surroundings that give you instructions all day long without you realizing.
3. Inputs: What you feed your mind—the content, conversations, and influences that become your inner voice.
4. Friction: What you've made easy versus hard, because your life follows the path of least resistance.

When your baseline capacity is low because your environment is working against you, you operate in survival mode. You react instead of respond.

You rush, interrupt, and avoid difficult conversations. But when your environment supports your best self, you lead with presence and become someone people can trust.

This isn't about becoming harsh or cutting people off, it's about understanding that respect and access are different things.

You can care about someone while deciding they don't get front row seats in your life.

1. 1. How to evaluate relationships based on how you feel after spending time with people
2. 2. Simple ways to create "success corners" in your physical space
3. 3. Strategies for curating inputs that feed growth rather than chaos
4. 4. Practical methods for reducing friction around good habits
5. 5. How to handle the emotional resistance that comes with raising your standards

Your environment is one of those words that sounds vague until you actually look at what it means in real life.

Stop relying on inconsistent motivation and start building a life setup that makes your best choices easier to repeat.

This episode will feel like a breath of fresh air if you've been exhausting yourself trying to willpower your way to success.

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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

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