The Fortington Method

Gratitude: The Easy Method | Episode 2

Gratitude is one of the most researched, most ancient, and most misunderstood practices in human performance. In this episode, I explore the history of gratitude — from the Stoics to modern neuroscience — and why it's not just good for your wellbeing, but genuinely self-fulfilling. The more you practise it, the more you train your brain to notice what's worth noticing. I also share my own honest relationship with it: why every conventional method failed to stick, and the simple ritual I developed that changed that. A Moleskine diary, one highlight a day, and a lesson I didn't expect — it's always the little things.

The 2-Minute Trap: Why Your Brain Never Gets to Work | Episode 1

We talk a lot about productivity. We talk about morning routines, time-blocking, saying no to meetings. But Microsoft's 2025 Work Trend Index presents data that reframes the entire conversation — and it's startling. The average knowledge worker is interrupted every two minutes during the working day. Factor in everything that lands outside of 9 to 5, and that's 275 interruptions a day. Sixty percent of meetings are unplanned. PowerPoint edits spike 122% in the final ten minutes before a meeting. And late-night meetings are up 16% year on year. In this episode, we unpack what those numbers actually mean through the lens of cognitive science — the attention residue problem, the 23 minutes it takes to recover full focus after a single interruption, and why flow state, the highest performance condition the human brain can reach, has become structurally impossible in most workplaces. The problem isn't that people lack discipline. It's that the environment has been designed, entirely by accident, to prevent deep work from ever happening. And then there's a more hopeful thread: Microsoft's data on agentic AI suggests we may finally have a structural response—not another tool to add to the noise, but a way to take the interruptive, low-depth work off human plates entirely, and return the cognitive space that focus actually requires.