Cultivate a mindset where the difficulty and effort of a task are seen as indicators of being on the right path, rather than a sign of failure. This belief can shape neural circuitry, making the process of striving itself rewarding and fostering neuroplasticity.
When unmotivated, engage in an activity that is even more uncomfortable than procrastinating (e.g., deliberate cold exposure or intense exercise). This activates the same generic motivation circuits, creating a neurochemical ’lift’ that can then be redirected to the task you were avoiding.
Perform 10-30 minutes of NSDR (like yoga nidra) daily by lying still, doing long exhale breathing, and a body scan, attempting to stay awake. This can dramatically increase dopamine levels (up to 60% in the striatum), replenish mental/physical vigor, and offset sleep loss without causing sleep inertia.
Get 5-10 minutes of low solar angle sunlight in your eyes as soon as possible after waking (more if overcast), without sunglasses, to optimally set your circadian rhythm. This boosts daytime mood, focus, and alertness, and times your nighttime sleep by increasing early-day cortisol.
Restrict alcohol intake to zero to two drinks per week for optimal brain health, as consumption beyond this threshold is associated with increased gray matter thinning, disrupted sleep, and negative gut microbiome changes. If consuming more, consider offsetting strategies like fermented foods and strict sleep hygiene.
Designate specific time limits (e.g., 1 hour/day for Instagram, 30 mins/day for X) and be judicious about when you engage with social media to avoid constant task-switching and dopamine depletion. Expect initial agitation when disengaging, as your brain adjusts from instant gratification.
When praising children, focus on rewarding and reinforcing ‘verb states’ (e.g., ‘I’m impressed by the effort you put in’) rather than ‘adjectives’ (e.g., ‘you’re so smart’). This reinforces repeatable behaviors and fosters a growth mindset, preventing children from feeling ‘stupid’ if they fail.
Regularly take breaks from close-distance viewing by looking at a horizon or engaging in panoramic vision (not foveating on one specific object) for a few minutes each day. This helps counteract eyeball shape changes associated with myopia and can induce a state of calm.
When starting a cognitively demanding task, accept that there will be a transition phase of 5-10 minutes for your focus and motivation circuits to activate. Understanding this friction can help you push through initial disengagement and drop into a productive groove.
Perform a physiological sigh (two inhales through the nose followed by a long exhale through the mouth) anytime you feel overly stressed or anxious. This is the fastest known way to shift your nervous system to a more parasympathetic, calm state.
Aim for six training days per week, including three resistance training sessions (each ~1 hour, 80-85% intensity), one longer run, one moderate run, and one short HIIT session. This varied approach maintains motivation and allows for recovery, avoiding overtraining.
Exercise at more or less the same time each day for 3-7 days to entrain your body’s autonomic nervous system. You will then experience an elevated state of readiness 15-30 minutes before your usual workout time, which can be leveraged for exercise or mental work.
Keep 80-85% of your workouts at 80-85% intensity, avoiding training to complete failure or exceeding an hour of total work. This strategy conserves mental and physical energy, allowing you to apply that vigor to other life demands throughout the day.
Minimize exposure to bright artificial lights, especially blue light, in the evening. Use red or amber light bulbs for about 30 minutes before sleep to prevent cortisol increases and improve your transition to sleep.
If you must be under bright artificial lights at night, try to view evening low solar angle light (e.g., a sunset or just outdoor light) for 10-30 minutes. This can partially offset the negative effects of bright light on melatonin suppression.
Actively seek and engage in unstructured time with family and friends, giving them your full presence without distractions from devices. This fosters deeper connections and creates meaningful memories.
Emphasize non-processed or minimally processed foods, including meat, fish, chicken, eggs, vegetables, fruits, and certain starches like rice or oatmeal. This approach supports overall health and vitality.
Explore supplements such as Tongkat Ali and Fadogia Agrestis (for testosterone support), 1-2 grams of EPA fish oil, a multivitamin, ginger, digestive enzymes, 100mg zinc, low-dose boron, Vitamin D (5000 IU) & K2, and grapeseed extract. Before sleep, consider magnesium and apigenin.