Welcome to Stretch—your guide to reclaiming your body as a powerful tool (not just a wobble of flesh) for creativity, focus and resilience.

⏪ Last edition, I shared about how the more I run, the more I believe in my dreams. Why is that, from a brain and body perspective? Catch up on that here.

⏩ This edition, I’d like us to reflect on our obsession with constant input and stimulation. I banned AirPods from my runs 18 months ago and running has become my “safe space” from the madness.

AirPods out. Sanity in.

“Maybe I should just walk so it’s easier to take notes...”

I was about to go for a run, with my AirPods snugly fitted in my ears and a podcast lined up.

Lately, my runs had been turning into walks anyway as I feverishly jotted down ideas from the conversations I was listening to.

The ridiculousness of that thought hit me at that moment.

I had already been reflecting on how overstimulated my brain felt. I couldn't go to the supermarket without reaching for my AirPods. Cooking in silence? Why would I, if I could listen to Tim Ferriss interview James Clear? Cleaning the apartment? Perfect time to learn how to become a better negotiator from the world’s top FBI negotiator!

The constant urge to consume something—anything—was starting to get scary. I'd often find myself scrolling through my long list of saved episodes, feeling overwhelmed, unsure of which one to pick (should I focus on the art of mastering my emotions or 12 unexpected laws of human psychology?!)—as if that decision would have an actual real-life impact on my future.

I felt exhausted and mentally drained.

So, in that sudden moment of clarity 18 months ago standing in my hallway, I decided to ban AirPods from my runs.

All my runs. No exceptions. No negotiation.

It was an adjustment, sure, but honestly not as big as I had feared.

I've been running for years and I used to be one of those people who said, "I could never run without music. Impossible. People who run without music are sociopaths!"

But it's incredible how quickly the brain adapts. The first couple of times I went out without headphones, I had to keep reminding myself why I wanted to do this. (Simple: save my sanity.)

The next few times, I'd notice the urge to reach for them. The hardest part is those few seconds between getting ready to go and walking out the door. But now I knew how good it feels to run in silence, so it was easy to resist the temptation.

Then, my mind started to crave the simplicity of my runs.

Now? I don't even think about it anymore. Running in silence is a given. Sometimes my mind will try, like last week when I was meant to go on a long 90 minutes run. “Come on, just this once. There’s an episode you’re dying to listen to and no one will ever know.”

Sneaky brain.

I’ve mostly managed to stick with it. I slipped up once and I regretted it immediately. This has now become this one thing that I don’t want to compromise on in my life. There are plenty of other projects and habits and ideas that I haven’t stuck to. But not this one.

And it feels amazing—especially after staring at a screen all day. I focus on the sensations in my body. I take different routes to explore Lisbon and give myself little mental challenges. I observe my thoughts. I think through ideas and mull over decisions I need to make. I mentally rehearse presentations. Or I just let my mind wander freely.

And I've never felt as creative or had as many insights while running. I’ve also become completely obsessed with the power of running as a creativity and self-discovery tool. It’s so much more than just physical exercise. The combination of increased blood flow to the brain and the meditative state of running improve creativity and problem-solving skills. When the brain isn’t focused on processing external information, like music or a conversation, it finally has the bandwidth to explore internal thoughts, memories, and emotions.

I want to use that valuable (magical!) state of mind for my own thoughts and ideas—not someone else’s.

Now maybe running isn’t your thing. But I’m sure there’s an other area of your life where you reach for your earbuds without thinking about it.

That might be cooking, driving or walking your dog.

Can you challenge yourself to do that in silence?

Can you gift yourself some quiet and solitude?

As CEO coach Dave Bailey shares in this great post:

It‘s not enough to have “alone time.”

Real solitude, which is essential for mental clarity and cognitive performance, means no external input from other minds.

I am convinced that you’ll be amazed by what your brain can come up with when it gets the chance to think.

What else I’m up to…