Adjust your sleeping environment’s temperature (e.g., with a smart mattress cover) to allow your body temperature to drop 1-3 degrees for deep sleep and increase 1-3 degrees for refreshed waking. This programming can be done at the beginning, middle, and end of the night to support natural body temperature cycles.
Engage in 150-200 minutes of Zone 2 cardio per week (movement where you can just barely carry a conversation) to improve cardiovascular health and blood flow. This enhances brain functionality by ensuring efficient fuel delivery to tissues.
Incorporate resistance training 2-3 times per week and load-bearing exercise (if tolerated) into your routine. These forms of exercise are correlated with cognitive health and may release bone-derived hormones beneficial for brain neurons.
For shift workers or those with irregular schedules, strive to maintain the same sleep-wake schedule for at least two weeks, as frequent changes (swing shifts) are particularly detrimental. Prioritize getting any available sleep if you are in a regular, long-term shift pattern.
Expose your eyes to bright light, ideally low-angle sunlight in the morning and evening, to wake your nervous system and suppress melatonin. Viewing low solar angle sunlight is generally safe for your eyes, but if sunlight is unavailable or overhead, use a bright artificial light (e.g., 900 lux LED).
Practice 10-20 minutes of NSDR (or Yoga Nidra) to offset sleep loss, improve functioning, or help fall back asleep if you wake up at night. NSDR promotes deep relaxation without the focus-enhancing effects of meditation, making it ideal for recovery.
Consider taking an all-in-one vitamin, mineral, and probiotic drink daily to ensure foundational nutritional needs are met. This provides essential nutrients for optimal mental health, physical health, and performance.
Cultivate self-awareness through practices like journaling or meditation to better understand your internal state and intuition. This helps you navigate life by recognizing what feels right or wrong.
Consider learning a musical instrument, especially during periods of high neuroplasticity like young adulthood. This practice has been shown to greatly increase the ability to learn all sorts of other things.
Work on improving the ability to spread and control your toes to enhance foot stability and reduce pain during movement. This fine motor control of extremities is linked to nervous system health and is an indicator of cognitive function.
Investigate self-directed hypnosis as a method to enter a unique brain state of narrow focus and deep relaxation. This state can accelerate neuroplasticity, potentially aiding in areas like smoking cessation or pain relief.
If considering psychedelics, proceed with extreme caution, especially if predisposed to mental health conditions like bipolar disorder or schizophrenia, as they can exacerbate these issues. Always ensure comprehensive professional guidance through pre-sessions, psychedelic sessions, and post-session integration.
Do not use psychedelics if you are a child or teenager, as their brains are already highly plastic, and these substances can be particularly problematic during this developmental stage.
Exercise caution with high-THC cannabis due to its potential link to psychosis and addictive nature. The data on microdosing psilocybin is not compelling, and its benefits are currently unclear.
If you experience difficulty sleeping, avoid practicing meditation too close to bedtime. Meditation is a focusing exercise that can enhance alertness, potentially hindering sleep onset.
Embrace stress and intense focus as opportunities for learning and life enrichment, provided you consistently get enough quality sleep. Adequate sleep allows your brain to process and integrate these experiences effectively.
Actively choose to surround yourself with people you genuinely like and avoid those you don’t. This simple act contributes significantly to personal well-being and reduces unnecessary emotional strain.
When something genuinely excites you and you feel it physically, follow that trail of curiosity without reservation. This approach can lead to profound insights and personal fulfillment.
Actively engage in practices that help you focus on the positive aspects of life. This intentional shift in perspective can improve overall well-being and resilience.
Develop a strong sense of justice, which involves feeling compelled to act when you encounter something that excites or upsets you. This drive can motivate you to make a positive impact.
Allow room in your life for spirituality and the belief in things beyond current scientific understanding, and enjoy the mystery of things greater than ourselves. This balance can be powerful alongside a detailed understanding of mechanics.
Support the integration of education about the brain, body, and self-regulation into the school system from an early age. This includes teaching kids how to manage stress, optimize sleep, understand nutrition, and navigate difficult scenarios using zero-cost tools.
Advocate against daylight savings time, as it is considered anti-health and anti-biology. It is linked to negative outcomes such as increased car crashes, heart attacks, and depression.
Explore emerging drugs or methods that increase acetylcholine and dopamine transmission, as these neuromodulators are correlated with cognitive decline. However, exercise caution as substances like nicotine, while potentially protective, also carry risks like increased blood pressure.