Cavan Chan, Flat 101, 1/F, Hoseinee House, 69 Wyndham Street, Central, Hong Kong (2025)

04/09/2025

Hear me out, even if you’ve been married 10+ years and your ring collection rivals your work badge, 𝐲𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐩𝐞𝐧𝐜𝐢𝐥 𝐢𝐧 𝐭𝐡𝐞 𝐝𝐚𝐭𝐢𝐧𝐠 𝐠𝐚𝐦𝐞.

Why? Because healthy relationships are a critical pillar of mental resilience. Sure, you can hustle at work for a while—and then burnout sneaks up like an uninvited deadline.

But here’s the magic of date nights:

𝐀𝐜𝐭𝐢𝐯𝐞 𝐥𝐢𝐬𝐭𝐞𝐧𝐢𝐧𝐠 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞. You learn to really hear your partner—and that skill translates directly to team meetings.

𝐄𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐜𝐡𝐞𝐜𝐤-𝐢𝐧𝐬. Checking in on your spouse’s day trains you to check in on your own stress levels.

𝐏𝐥𝐚𝐲𝐟𝐮𝐥𝐧𝐞𝐬𝐬 𝐫𝐞𝐛𝐨𝐨𝐭. Reminds your brain that life isn’t all spreadsheets and Slack notifications.

Think of it as preventive maintenance for your most important partnership—and for your leadership mindset. The better you communicate at home, the more empathy—and creativity—you’ll bring to the boardroom.

𝐖𝐡𝐚𝐭’𝐬 𝐨𝐧𝐞 “𝐝𝐚𝐭𝐞 𝐧𝐢𝐠𝐡𝐭” 𝐡𝐚𝐛𝐢𝐭 𝐲𝐨𝐮 𝐬𝐰𝐞𝐚𝐫 𝐛𝐲?

𝐎… 𝐲𝐞𝐚𝐡 𝐈 𝐰𝐚𝐬 𝐭𝐢𝐫𝐞𝐝 𝐚𝐬 𝐚 𝐝𝐨𝐠 𝐢𝐧 𝐭𝐡𝐞 𝐩𝐢𝐜𝐭𝐮𝐫𝐞. 𝐃𝐨𝐧’𝐭 𝐣𝐮𝐝𝐠𝐞. :𝐏

02/09/2025

“𝐎𝐟𝐟𝐥𝐢𝐧𝐞 𝐢𝐬 𝐭𝐡𝐞 𝐍𝐞𝐰 𝐅𝐮𝐭𝐮𝐫𝐞.”

It sounds like a paradox, but hear me out: as we race toward ever-smarter technology, the real edge may come from 𝐤𝐧𝐨𝐰𝐢𝐧𝐠 𝐰𝐡𝐞𝐧 𝐭𝐨 𝐮𝐧𝐩𝐥𝐮𝐠.

Why “offline” matters more than ever:

1️⃣ 𝐃𝐞𝐞𝐩 𝐟𝐨𝐜𝐮𝐬: Without constant pings, our brain can dive into meaningful work—no context-switch penalty.

2️⃣ 𝐂𝐫𝐞𝐚𝐭𝐢𝐯𝐞 𝐫𝐞𝐜𝐡𝐚𝐫𝐠𝐞: Unstructured time away from screens sparks new ideas. Ever notice your best solutions come on a morning walk, not in a Zoom call?

3️⃣ 𝐑𝐞𝐥𝐚𝐭𝐢𝐨𝐧𝐬𝐡𝐢𝐩 𝐜𝐮𝐫𝐫𝐞𝐧𝐜𝐲: Face-to-face conversations build trust faster than any emoji.

Leaders who champion “offline windows” for their teams see measurable gains in engagement, innovation, and well-being. It’s not about digital detox as a fad—it’s about strategic use of our attention.

𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐟𝐨𝐫 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤: Block out one “𝐨𝐟𝐟𝐥𝐢𝐧𝐞 𝐡𝐨𝐮𝐫” in your calendar. No emails. No Slack. No notifications. Just one hour of uninterrupted thinking—or genuine connection.

Then let me know: how did it shift your focus and energy?

I call it deep work; I think he called this “Tap IN”

01/09/2025

𝐖𝐡𝐨 𝐬𝐚𝐲𝐬 𝐩𝐮𝐛𝐥𝐢𝐜 𝐬𝐩𝐞𝐚𝐤𝐢𝐧𝐠 𝐢𝐬𝐧’𝐭 𝐚 𝐭𝐞𝐚𝐦 𝐬𝐩𝐨𝐫𝐭?

The last 3 weeks have been one of the most intense learning curves I’ve had in a long time.
Same 15-minute speech. Rehearsed dozens of times.
Same message. But every time, something new revealed itself.

What made the difference?
𝐅𝐞𝐞𝐝𝐛𝐚𝐜𝐤. 𝐇𝐨𝐧𝐞𝐬𝐭, 𝐮𝐧𝐟𝐢𝐥𝐭𝐞𝐫𝐞𝐝, 𝐩𝐞𝐞𝐫-𝐭𝐨-𝐩𝐞𝐞𝐫 𝐟𝐞𝐞𝐝𝐛𝐚𝐜𝐤.

Here’s the thing: no matter how self-aware you think you are…
You’ll miss your own blind spots.
Like me, 𝐈 𝐡𝐚𝐝 𝐧𝐨 𝐢𝐝𝐞𝐚 𝐈 𝐰𝐚𝐬 𝐥𝐢𝐧𝐠𝐞𝐫𝐢𝐧𝐠 𝐨𝐧 𝐚𝐧 𝐢𝐫𝐫𝐞𝐥𝐞𝐯𝐚𝐧𝐭 𝐬𝐥𝐢𝐝𝐞 𝐟𝐨𝐫 𝐰𝐚𝐲 𝐭𝐨𝐨 𝐥𝐨𝐧𝐠 until someone called it out.

That’s why this isn’t a solo mission.
When you’re in an environment where everyone wants to see each other win, feedback isn’t criticism, it’s collaboration.
It works because 𝐰𝐞 𝐭𝐫𝐮𝐬𝐭 𝐞𝐚𝐜𝐡 𝐨𝐭𝐡𝐞𝐫 𝐞𝐧𝐨𝐮𝐠𝐡 𝐭𝐨 𝐧𝐨𝐭 𝐡𝐨𝐥𝐝 𝐛𝐚𝐜𝐤.

And in that trust, something beautiful happens:
- You stop performing for approval.
- You start improving for impact.
- And slowly, your voice gets clearer, stronger, and more aligned with who you really are.

Everyone around you can help shape your greatness, 𝐢𝐟 𝐲𝐨𝐮 𝐛𝐞𝐥𝐢𝐞𝐯𝐞 𝐭𝐡𝐞𝐫𝐞’𝐬 𝐬𝐭𝐢𝐥𝐥 𝐫𝐨𝐨𝐦 𝐭𝐨 𝐠𝐫𝐨𝐰.

👉 What’s the most surprising feedback you’ve ever received, and how did it shift your game?

P.S. 💭 𝐃𝐢𝐝 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐬𝐥𝐞𝐞𝐩 𝐝𝐞𝐩𝐫𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐨𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐡𝐢𝐝𝐝𝐞𝐧 𝐟𝐚𝐜𝐭𝐨𝐫𝐬 𝐚𝐟𝐟𝐞𝐜𝐭𝐢𝐧𝐠 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡? With Mental Health Month around the corner, I’ll be speaking about the sleep advantage - why better rest means better resilience.

📩 If your team, company, or community would benefit from this talk, 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐃𝐌. Let’s make Mental Health Month a time of real impact.

28/08/2025

𝐘𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐭𝐢𝐫𝐞𝐝 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮 𝐝𝐢𝐝𝐧’𝐭 𝐬𝐥𝐞𝐞𝐩.
𝐘𝐨𝐮’𝐫𝐞 𝐭𝐢𝐫𝐞𝐝 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮 𝐝𝐢𝐝𝐧’𝐭 𝐫𝐞𝐜𝐨𝐯𝐞𝐫.

Most high performers still believe the lie:
Work hard all week, then crash on the weekend.
But your nervous system doesn’t work on that kind of schedule.

One bad night of sleep can mess with your focus, your mood, your memory, and the damage doesn’t just reset with a Saturday sleep-in.

This isn’t about more sleep.
It’s about the right kind of sleep.
The kind your body actually knows how to use.

📅 29 𝐀𝐮𝐠 2025 🕘 9 𝐀𝐌–1 𝐏𝐌
📍 𝐘𝐎 𝐏𝐋𝐀𝐂𝐄, 16/𝐅, 9 𝐃𝐞𝐬 𝐕𝐨𝐞𝐮𝐱 𝐑𝐨𝐚𝐝 𝐖𝐞𝐬𝐭, 𝐒𝐡𝐞𝐮𝐧𝐠 𝐖𝐚𝐧

If you guide teams, shape culture, or drive growth—join me for an invitation-only morning of bold insights and real stories.
Because the future of leadership starts with how well we recharge.

𝐃𝐌 𝐦𝐞 𝐟𝐨𝐫 𝐚𝐧 𝐢𝐧𝐯𝐢𝐭𝐞. 𝐋𝐞𝐭’𝐬 𝐥𝐞𝐚𝐝 𝐰𝐞𝐥𝐥 𝐛𝐲 𝐟𝐢𝐫𝐬𝐭 𝐫𝐞𝐬𝐭𝐢𝐧𝐠 𝐰𝐞𝐥𝐥.

26/08/2025

“Sleep is the single most effective thing we can do to reset our brain and body health each day.”
— Matt Walker, Why We Sleep

I’ll be unpacking this truth—and the science behind it—at The Future-Proof Leader Experience on 29 Aug 2025 in Sheung Wan.

Imagine leading with boundless focus, clear decision-making, and emotional resilience—all powered by the right kind of sleep. No more “coffee + willpower” patches.

We’ll explore:

- Aligning your rest with your body’s natural rhythms
- A simple framework to manage energy and stress sustainably
- Practical tools to sustain peak performance day after day

If you guide teams, shape culture, or drive growth, join me for an invitation-only morning of bold insights and real stories—because the future of leadership starts with how well we recharge.

📅 29 Aug 2025 🕘 9 AM–1 PM
📍 YO PLACE, 16/F, 9 Des Voeux Road West, Sheung Wan
DM me for an invite. Let’s lead well by first resting well.

25/08/2025

𝐄𝐠𝐨 𝐢𝐬 𝐡𝐞𝐚𝐯𝐲. 𝐀𝐧𝐝 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐨𝐭𝐡𝐞𝐫𝐬 𝐭𝐨 𝐜𝐨𝐧𝐭𝐫𝐢𝐛𝐮𝐭𝐞 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐠𝐫𝐨𝐰𝐭𝐡, 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐩𝐮𝐭 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐭𝐡𝐚𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐝𝐨𝐰𝐧.

Listening to feedback isn’t easy. Especially when it’s about something you’ve poured your heart and soul into.

As speakers (or leaders, or creators), we want to share everything. So many neurons firing, so many details that feel vital. And when someone points out that parts of your story didn’t land? Ouch.

But here’s the hard truth:
The audience doesn’t care about everything in your head. They only care about what connects to them.

Feedback stings because it forces us to detach from our own attachment. But that’s also where the magic happens.

Because it’s not really about 𝐲𝐨𝐮𝐫 𝐬𝐭𝐨𝐫𝐲.
It’s about the parts of your story that truly get heard.

That’s how we sharpen our voice. That’s how we grow.

👉 How do you train yourself to welcome constructive feedback without letting ego take over?

hashtag hashtag hashtag hashtag hashtag

21/08/2025

𝐃𝐨𝐧’𝐭 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐯𝐨𝐢𝐜𝐞; 𝐅𝐨𝐫𝐠𝐞 𝐲𝐨𝐮𝐫 𝐯𝐨𝐢𝐜𝐞

𝐅𝐫𝐞𝐬𝐡 𝐨𝐮𝐭 𝐨𝐟 𝐆𝐏𝐓𝐒 𝐛𝐨𝐨𝐭𝐜𝐚𝐦𝐩, 𝐚𝐧𝐝 𝐦𝐲 𝐛𝐫𝐚𝐢𝐧 𝐢𝐬 𝐬𝐭𝐢𝐥𝐥 𝐜𝐚𝐭𝐜𝐡𝐢𝐧𝐠 𝐮𝐩.

(You know the kind of learning that takes days to settle in.)

But here’s my 𝐛𝐢𝐠, 𝐛𝐢𝐠 𝐭𝐚𝐤𝐞𝐚𝐰𝐚𝐲:

👉 Being relatable beats being impressive.

Sure, we put on the “expert hat” when we speak. But if your story starts with “I’ve always had it figured out,” the room tunes out.

When I shared 𝐭𝐡𝐫𝐞𝐞 𝐬𝐢𝐦𝐩𝐥𝐞 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞𝐬 that landed me a paid gig, I honestly thought it was just me being real. No showing off, no fancy slides. Just what I actually did.

The surprise? People lined up afterwards saying, “That’s exactly how I felt.”

💡 Lightbulb moment:

It wasn’t my expertise that connected.

It was my 𝐯𝐮𝐥𝐧𝐞𝐫𝐚𝐛𝐢𝐥𝐢𝐭𝐲.

I still remember sitting in the audience, looking up at on stage, thinking:

“Can I do this? Is that really applicable to my world? Maybe my old way would have just work…..”

I feel like drinking from a fire hydrant. Impossible.

But the truth isn’t about copying someone else’s style or chasing perfection.

It’s about 𝐟𝐨𝐫𝐠𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝐯𝐨𝐢𝐜𝐞 through relentless practice and showing up—warts and all.

So let me throw this back to you:

𝐖𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐜𝐫𝐚𝐟𝐭 𝐲𝐨𝐮’𝐫𝐞 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐢𝐧𝐠 𝐫𝐢𝐠𝐡𝐭 𝐧𝐨𝐰 𝐭𝐨 𝐟𝐨𝐫𝐠𝐞 𝐲𝐨𝐮𝐫 𝐯𝐨𝐢𝐜𝐞?

𝐖𝐡𝐚𝐭 𝐚𝐧𝐜𝐡𝐨𝐫𝐢𝐧𝐠 𝐝𝐨 𝐲𝐨𝐮 𝐬𝐞𝐭 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐲𝐨𝐮 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐞 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐩𝐫𝐚𝐜𝐢𝐭𝐜𝐞? 𝐋𝐢𝐬𝐭 𝐢𝐭 𝐛𝐞𝐥𝐨𝐰.

19/08/2025

How well do you know your burnout symptoms?

I just wrapped up a workshop on burnout, and here’s the bottom line: the single best antidote is sleep.

But not just any sleep, recovery sleep. Picture this: you hit the pillow and within the first 30 minutes, your body shifts into a deep, restorative state.

⚠️ Don’t mistake tossing and turning for rest.

⚠️ An elevated heart rate under the sheets isn’t recovery, it’s stress in disguise.

Signs you’re NOT getting true recovery sleep:
- Lying in bed awake for 20+ minutes before drifting off
-Waking up feeling as tired (or more tired) than when you went to sleep
-Nighttime heart rate that never drops below your daytime average

Here’s how to hack your first-30-minutes:
1. Cool your room to 18–20°C, your body’s built to chill before it recovers.
2. Power down screens 60 minutes before bed—blue light keeps cortisol humming.
3. Practice a 4 sec inhale & 6 sec exhale breathing cycle as you lie down, slows your heart rate and flips on your parasympathetic system.

In my workshops, leaders tell me they never realized how much burned-out mornings start with poor nights. Fix the first half-hour of sleep, and you can reclaim your energy, clarity, and resilience.

What’s one tweak you’ll make tonight to level up your recovery sleep?

16/08/2025

𝗞𝗼𝗿𝗲𝗮 𝘄𝗼𝗿𝗸 𝘁𝗿𝗶𝗽…𝘄𝗶𝘁𝗵 𝘁𝘄𝗼 𝘃𝗲𝗴𝗮𝗻𝘀?!

Our first thought: “How are we going to eat well here?”

But then I remembered: resourcefulness is half the adventure. Turns out, if you hunt long enough, , 𝗦𝗲𝗼𝘂𝗹 𝗵𝗮𝘀 𝗮𝗻 𝗶𝗺𝗽𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝘃𝗲𝗴𝗮𝗻 𝘀𝗰𝗲𝗻𝗲—from temple cuisine spots to plant-based BBQ. 🌱

Best part? We could dine 𝗮𝗹 𝗳𝗿𝗲𝘀𝗰𝗼, because Seoul’s evening sun isn’t nearly as humid as its reputation, nothing like HK. Picture sharing spicy rice cakes under a warm breeze…pure joy!

Did I miss the legendary Korean beef barbecue this trip? Absolutely.
Will I find the right moment soon? You bet.

𝗟𝗲𝗮𝗱𝗲𝗿𝘀𝗵𝗶𝗽 𝘁𝗮𝗸𝗲𝗮𝘄𝗮𝘆:
When you’re in unfamiliar territory—whether it’s a foreign city or a new project—dig deeper before you decide something’s “not possible.” Your next great opportunity might be one street (or mindset) shift away.

𝗛𝗼𝘄 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂 𝘁𝘂𝗿𝗻𝗲𝗱 𝗮𝗻 “𝗶𝗺𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲” 𝘀𝗶𝘁𝘂𝗮𝘁𝗶𝗼𝗻 𝗶𝗻𝘁𝗼 𝗮 𝘄𝗶𝗻?

14/08/2025

𝗦𝗲𝗹𝗳-𝗹𝗼𝘃𝗲 𝗶𝘀𝗻’𝘁 𝗮𝗹𝘄𝗮𝘆𝘀 𝗯𝘂𝗯𝗯𝗹𝗲 𝗯𝗮𝘁𝗵𝘀 𝗮𝗻𝗱 𝘄𝗲𝗲𝗸𝗲𝗻𝗱 𝗴𝗲𝘁𝗮𝘄𝗮𝘆𝘀.
Sometimes, it’s as simple as taking your supplements.

We’re all busy.
Emails, deadlines, people relying on us. But if you neglect your own health, it will show up in how you lead.

Here’s the thing—your 𝘀𝘁𝗮𝘁𝗲 𝗼𝗳 𝗲𝗻𝗲𝗿𝗴𝘆 drives your 𝘀𝘁𝗮𝘁𝗲 𝗼𝗳 𝗹𝗲𝗮𝗱𝗲𝗿𝘀𝗵𝗶𝗽:

When you’re running on empty, empathy becomes effort.

When you’re constantly tired, small challenges feel bigger than they are.

When your body is undernourished, your patience, clarity, and presence suffer.

That’s why I see supplements as one of those small, daily acts of self-respect. They don’t replace real food, rest, or movement—but they give your nutrition the extra nudge it sometimes needs.

And if we’re going to do it, let’s do it well. #𝗣𝘂𝗿𝗲𝗘𝗻𝗰𝗮𝗽𝘀𝘂𝗹𝗮𝘁𝗶𝗼𝗻𝘀 is what I have in mind—clean, high-quality, and exactly what your body deserves. This Athletic Pure Pack from —covering a bit of everything from the nutrition side so I can stay sharp from my first call to my last meeting.

No, it doesn’t replace real food.

Yes, it keeps me steady between the chaos.

Because the way you treat yourself shapes the way you show up for everyone else.

𝗛𝗼𝘄 𝗮𝗿𝗲 𝘆𝗼𝘂 𝘀𝗵𝗼𝘄𝗶𝗻𝗴 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝘀𝗲𝗹𝗳-𝗹𝗼𝘃𝗲 𝘁𝗼𝗱𝗮𝘆?

28/07/2025

We like to think stress is personal—something we keep to ourselves and power through.
But the truth?
Stress leaks.

It shows up in the way we speak to our team.
In how short we get with our partner.
In the tone we use with our kids.
In the tension we bring into rooms that have nothing to do with our pressure.

You don’t need to be “strong enough to handle it all.”
You need to be wise enough to address it before it spills over.

Because when you refuse to regulate, everyone else absorbs the version of you that can’t.

💬 Ever caught yourself snapping—not because of them, but because of the stress you never slowed down to name?
Let’s talk about it below.

26/07/2025

𝗘𝘃𝗲𝗿 𝘄𝗼𝗻𝗱𝗲𝗿 𝘄𝗵𝘆 𝘆𝗼𝘂𝗿 𝗯𝗶𝗴𝗴𝗲𝘀𝘁 𝗯𝗿𝗲𝗮𝗸𝘁𝗵𝗿𝗼𝘂𝗴𝗵𝘀 𝗵𝗮𝗽𝗽𝗲𝗻 𝗼𝘃𝗲𝗿 𝗱𝗶𝗻𝗻𝗲𝗿?

It's not just the wine talking—it's your biology.
From Chinese dim sum deals to Japanese izakaya handshakes, humans have always known something science is just catching up to: eating together changes how we connect.

When you share a meal, your body shifts into "rest and digest" mode. Walls drop. Guards come down. You stop performing and start being human.
That's why most of the smartest leaders never do important conversations in sterile conference rooms. They choose restaurants (or even clubs: like how invite “ wang” for the chat) They break bread. They let biology do the heavy lifting.

𝗕𝘂𝘁 𝗵𝗲𝗿𝗲'𝘀 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴: If meals stress you out—the social pressure, the food choices, the timing—you're missing the magic. Your nervous system stays in defense mode instead of connection mode.

𝗦𝗼 𝗵𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝗜'𝗺 𝗰𝘂𝗿𝗶𝗼𝘂𝘀 𝗮𝗯𝗼𝘂𝘁: What's the most important conversation you've been putting off? And what would happen if you moved it from your office to a table?

Cavan Chan

04/09/2025

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