To turn knowledge into power and action, ask yourself three questions: “How can I use this?”, “Why must I use this?”, and “When will I use it?” to move from head to heart to hands.
Treat your daily 86,400 seconds like money that disappears at midnight, investing them intentionally in things that truly matter to avoid losing them.
Develop the habit of “looking for joy” by consciously asking dominant questions like “How do I make this moment magical?” or “What can I be grateful for?” to activate your brain’s reticular activating system and find what you seek.
Cultivate a habit of gratitude, as it is beneficial for your brain, helps alleviate fear and stress, and acts as an antidote to chronic stress.
Stop negative self-talk, such as “why me?” or “I’m not enough,” because fighting for your limitations will cause you to keep them.
Surround yourself with positive, inspiring individuals who cheerlead for you, as your peer group influences who you become and affects your feelings and standards.
Do not accept criticism from individuals whose advice you would not value, to avoid being unduly influenced by others’ opinions and expectations.
Combat a sedentary lifestyle by moving your body regularly, as movement is the brain’s primary function and helps your brain “groove” by creating BDNF, dopamine, serotonin, and endorphins.
Avoid processed foods, refined foods, foods with many chemicals, and high sugar content, as these can be detrimental to your brain and cause glucose spikes.
Go to bed at the same time each night, including weekends, to improve your sleep and overall well-being.
Avoid habits that negatively affect sleep, such as drinking caffeine later in the afternoon or using screens at night.
Engage in daily learning to challenge your brain and promote growth, as the brain functions like a muscle that needs to be used or it will lose its capacity.
Develop effective coping mechanisms to manage stress, as chronic stress can shrink the brain and negatively impact cognitive health.
Keep your environment clean and organized, as a messy external reality can consume mental energy and detract from clarity of thought.
Spend more time in nature to reduce stress, feel grounded, benefit from clean air and better lighting, and disconnect from screens.
Be thoughtful about your daily routines, as 40% of your day is habitual; consciously create habits that serve you, rather than letting them mindlessly create you.
Ask yourself if an action is good or bad for your brain, then apply the four choices for change (stop, start, do less, do more) to optimize brain health.
Use your calendar as a crucial productivity tool to schedule when you will implement new knowledge or habits, ensuring action is taken.
After consuming knowledge (e.g., listening to a podcast or reading a book), dedicate an equal amount of time to actively applying that knowledge.