Write down your goals and sign off each time you complete a task, making the work itself the reward to build sustained internal motivation and accountability, which is more effective than seeking external validation.
Put your phone away (turned off, in another room, or a dedicated box) when performing focused work to eliminate intrusions and significantly improve work output and concentration.
Access zero-cost resources like 12-step communities and educational materials such as Dr. Anna Lembke’s work, including her book ‘Dopamine Nation,’ to understand addiction as a neurochemical circuit disruption and pursue recovery.
Introduce brief (e.g., 10-second) micro-gaps randomly throughout learning sessions (1-10 times per hour) to allow the brain to rapidly replay and rehearse information subconsciously, increasing repetitions and improving learning.
Begin learning sessions with a 3-5 minute meditation or Non-Sleep Deep Rest (NSDR) protocol to significantly improve working memory, overall memory, focus, and decrease stress.
Engage in physical activity, especially cardiovascular training, immediately before learning sessions to facilitate memory encoding and make new information more readily accessible.
Ensure adequate sleep for students by turning off phones and iPads at night and considering later school start times, as sleep is crucial for neuroplasticity, focused attention, and the rewiring of neural connections essential for learning.
Increase sleep duration by 30-60 minutes each night, particularly focusing on increasing REM sleep, to significantly boost testosterone levels.
Promote more rapid eye movement (REM) sleep by inducing an early-day adrenaline surge through morning exercise and/or deliberate cold exposure.
Add 10-30 minutes to your sleep schedule, particularly by sleeping in longer in the morning, as one of the best ways to get more rapid eye movement (REM) sleep.
Utilize 10-30 minute Non-Sleep Deep Rest (NSDR) protocols, ideally in the morning, to achieve REM-like rest and potentially increase overall REM sleep.
Avoid caffeine late in the day and alcohol, as both can significantly disrupt rapid eye movement (REM) sleep.
Ensure your body fat percentage is neither too high nor too low to support healthy hormone profiles and testosterone levels, as both extremes can disrupt them.
Prioritize proper nutrition, consistent exercise (both resistance and cardiovascular training without overtraining), and adequate sleep before considering supplements for testosterone optimization.
Prioritize safety during cold exposure: never perform breath work (especially exhaling) before entering cold water, ideally have a monitor present, and avoid intentional submersion or emphasizing exhales while in the water to prevent blackouts or cardiovascular shock.
Engage in deliberate cold exposure (cold showers/plunges) for 1-3 minutes (or 30 seconds if new) at a temperature (e.g., 45-50°F) that is uncomfortable but safe, to shift your mental state and increase alertness.
Use a traditional sauna at a temperature that is uncomfortably hot but safe (e.g., 210°F for 10-20 minutes maximum) to avoid overheating the brain.
Protect skin from excessive sun exposure using physical barriers (hats, long sleeves) or mineral-based sunscreens (zinc oxide, titanium dioxide up to 25%), especially during high UV index times, to prevent rapid skin aging and reduce skin cancer risk.
Regularly apply a high-quality, non-fragranced moisturizer to the skin to support hydration and improve its appearance.
Adopt a low-inflammatory diet by limiting fried and highly processed foods, and ensure adequate intake of essential fatty acids (from supplements or fatty fish), fruits, vegetables, and fiber to support healthy skin internally.
Ingest 5-30 grams of collagen protein daily, often with vitamin C, to moderately improve skin elasticity, smoothness, and plumpness.
Use red light or near-infrared light panels for 10-15 minutes per day, at least five days per week for several months, to moderately improve skin appearance.
Consult a qualified dermatologist about prescription retinoids to improve collagen composition and skin appearance from the inside out, being mindful to avoid sun exposure due to increased sensitivity.
Consider laser resurfacing performed by a qualified dermatologist or derm oncologist to remove superficial skin layers, reduce cancer risk, and dramatically improve skin appearance, while adhering strictly to post-procedure sun avoidance.
Engage in discussions about optimal learning protocols to understand individual attention thresholds and ensure focused learning, as unfocused effort is unproductive.
Adopt a ‘go as fast as you carefully can’ approach to tasks like writing, balancing urgency with precision to optimize output.
Commit to uninterrupted work blocks, resisting the urge to get up until a set timer goes off, to build focus and momentum, making the work itself more enjoyable and productive.
Be cautious about announcing new routine goals to others, as external support can sometimes diminish internal motivation; instead, focus on internal accountability unless specific external pressure is genuinely needed.
Implement ‘fear setting’ or high-stakes incentives (e.g., a financial penalty to another person) to overcome procrastination and ensure task completion, especially when internal motivation is insufficient.
Consider Shilaji a low-priority supplement for testosterone increase; prioritize behavioral interventions (sleep, exercise, nutrition) and other supplements like Tongkat Ali, which have more supporting data.