Your brain won't switch off at night — and the reason probably isn't what you think.

In this episode, Sukh Sapra makes the case that a racing, overloaded mind isn't a personality trait. It's the accumulated cost of how we engage with information, screens and stimulation throughout the day. Drawing on his own experience — including the challenge of winding down after late nights as a DJ — Sukh breaks down four practical habits that protect mental clarity and create genuine calm.

The four habits covered: meditation and breathwork, journaling, screen time boundaries, and managing your information diet. Sukh practises all four personally, and shares which one made the biggest difference — and how quickly he felt it.

The episode also tackles the most common reason people abandon these habits: trying them once, getting it wrong, and concluding they don't work. Direct, practical, and immediately actionable.

A natural follow-on from Episode 6 — if that episode was about designing your physical environment, this one is about designing your mental one.