Embrace the stoic ideology of “loving your fate” by accepting what you cannot control and finding a way to love what you have been given, as this can be empowering and a helpful coping mechanism for sadness and grief.
Engage in regular meditation, even for short durations, as it noticeably contributes to a greater sense of calm, builds a “well” of tranquility, and can make you feel “more than 10% happier.”
Consider trying life without alcohol, even if not for life, as Zach found it helped with tiredness, depression, and anxiety, making him feel “better and lighter and healthier.”
When bad things happen, instead of asking “why me?”, consider “why not me?” and accept it as your turn, which can be a more rational and healthy response to adversity.
When dealing with grief or sadness, focus on the positive things and blessings in your life, recognizing that these are part of the same “hand of cards” dealt by fate.
Consciously reduce time spent on social media, especially platforms like Twitter, to avoid “doom scrolling” and prevent negativity, cynicism, and anger from setting the tone for your day.
Continuously seek opportunities to learn, grow, and be educated, then strive to make amends for mistakes and spread positive information to your community.
If you experience insomnia, use the time lying awake to focus on things you are grateful for, both small and large, instead of obsessing about the next day or your to-do list.
Engage in regular workouts, as physical activity “definitely helps” manage anxiety and depression, and is considered a key tool for mental health.
Recognize and prioritize sleep as a “very important” component for maintaining mental health and effectively managing anxiety and depression.
Remember to “fall in love” with the small, positive things you do or experience every day, such as your morning coffee or living near a favorite restaurant, which are often overlooked.
Employ physical or mental reminders (like a tattoo or a mantra) to consistently practice personal development principles and cut against ingrained habit patterns that cause misery.
Incorporated hot baths into your nightly routine, as they can be helpful for winding down the body and promoting better sleep.
Avoid watching TV or movies in bed, especially on weeknights, because screens can stimulate the brain and hinder the winding down process needed for sleep.
Read a book in bed with minimal light as a “good wind down” activity, as it can make your eyes and mind tired and help you fall asleep without overstimulating your brain.
Drink “extra mega sleepy time tea” as part of a bedtime regimen to aid in relaxation and falling asleep.
Practice walking meditation, especially before bed, to “get the spielkis out” (ants in the pants) and help calm the mind and body for sleep.
Don’t feel pressured to do long meditation sessions; even one minute counts, and starting with five minutes is better than zero, making it more palatable for beginners.
If you fall off your meditation routine, use the lapse as a powerful incentive to get back on track by observing the negative self-talk or increased anxiety that may arise.
When experiencing “whispers” of OCD-like thoughts (e.g., needing to straighten something for good luck), consciously tell yourself “oh, shut the fuck up” to resist the compulsion.
Spend time in sunny environments, as Zach mentally feels healthier when exposed to sun, indicating its positive impact on mood.
Actively seek out laughter as a tool for mental well-being, listing it alongside exercise, meditation, and sleep as helpful for managing anxiety and depression.
Frame a period of alcohol abstinence (e.g., 30 days, 3 months) as a “challenge” to make it easier to stick to and to explain to social circles, as suggested by the “One Year No Beer” movement.
Treat new habits like a game or challenge and focus on maintaining a “streak” to build momentum and motivation, as there is “power and fun of the streak.”
Pay attention to how not drinking impacts your mood, energy levels, and overall well-being, as Zach noticed feeling “better and lighter and healthier” after a few months.
When experiencing intense emotions like grief, use writing or other creative outlets to express these feelings authentically, even if not directly telling your specific story, as others may find a way to connect with it.
Acknowledge that writing is often hard and requires “getting one’s butt in the chair and just doing it,” even if you dread it, to achieve the rewarding feeling of having written.
If using social media, do so strategically (e.g., for promoting work) and be mindful of its addictive nature, stepping back when not in a promotional mode to avoid it being “all consuming.”
Be aware of and actively avoid new social media platforms (like TikTok for Zach) if you recognize their potential for addiction and time consumption.
Adopt the mindset of “I have no interest in reading people day trade their emotions” to disengage from the negativity and emotional volatility often found on social media.
Expect that anything that could possibly go wrong will go wrong, so that if anything good happens, it’s a “mitzvah” (blessing), as suggested by an old cast director.
Hit up Dan Harris on Twitter or send a note through 10% dot com to let him know if you want three episodes a week or if “three is a crowd.”
Download the “10% with Dan Harris” app for a 14-day trial to access guided meditations, live Zoom community sessions, and ad-free podcast episodes.