Get 10-30 minutes of low solar angle sunlight exposure every morning, ideally near sunrise, to set your circadian rhythm. In winter, aim for 30 minutes and try to catch sunlight before it sets to help your brain and body orient in time. If you wake before the sun, turn on bright lights.
Incorporate 10-30 minutes of Non-Sleep Deep Rest (NSDR) daily, such as Yoga Nidra, typically in the early afternoon or if you haven’t slept well. This practice helps transition from thinking and planning to sensation and being, aiding in deep rest and feeling refreshed.
Set your alarm to wake up at the end of a 90-minute ultradian sleep cycle, which can improve your morning transition. For example, aim for 6 or 7.5 hours of sleep rather than 7 hours, to align with the natural rhythm of your sleep cycles.
To enhance memory and retention, intentionally spike your adrenaline immediately after acquiring new information. This can be achieved through activities like a double espresso or cold water exposure, as adrenaline deployment after learning significantly improves memory consolidation.
Perform the physiological sigh (a double inhale followed by a long exhale) as a brief, effective breathing protocol once a day or in moments of stress. This practice helps control heart rate variability, reduce overall heart rate, and improve sleep.
Find non-destructive ways to reset your dopamine and energy levels at least every three days by taking intentional breaks from intense work. This could involve structuring your week with hard workdays interspersed with significant downtime, or incorporating 20-minute naps.
Focus on foundational health by ensuring sufficient essential fatty acids (from food or supplements) and consuming fermented foods like kefir, sauerkraut, or kimchi to support gut microbiome health. Remember, behaviors first, then nutrition, then supplements, as behaviors are what truly change your nervous system.
Enhance creativity and virtuosity by inviting uncertainty and destabilizing your system with unpredictable sensory input. Engage in activities like observing fish in an aquarium or strolling in nature, which provide varied stimuli and reduce top-down regulation, allowing for novel neural map combinations.
Combat social media addiction by taking intentional breaks from your phone for at least an hour daily. If you find yourself mindlessly scrolling without engagement, it indicates dopamine depletion for that activity, and stepping away can help reset your system.
For those not on ADHD medication, actively train your focus by practicing sustained concentration on a narrow visual aperture, battling through agitation and stress. This process, though difficult, can improve your ability to refocus when attention drifts, potentially reducing reliance on medication.
If on ADHD medication (e.g., Ritalin, Adderall), work with a physician to determine the minimal effective dose and optimal timing for your medication. Consider taking it during the ‘phase one’ of the day (first 8-9 hours after waking) when cortisol, dopamine, and epinephrine systems are most effective.
When reading research papers, use a four-question strategy: 1) What is the main question? 2) What methods did they use? 3) What did they find? 4) What did they conclude, and did it answer the original question? Additionally, tell someone about the science to better remember it.
Actively seek out mentors, even if you don’t know them personally, as described in Robert Greene’s ‘Mastery.’ Understand that mentor-mentee relationships are designed to eventually break, allowing for independent growth and development.
Recognize that both failure and success are important for learning; failure sharpens focus for the next attempt, while successes build confidence. Seek social connection and support to reframe motivation and goals, especially when facing prolonged challenges, to avoid predicting failure.
Understand that neuroplasticity is possible at any age, allowing for continuous learning and adaptation throughout life. While focus and sleep may become harder with age, the underlying mechanisms for brain change remain active.
For mental health conditions like anxiety or depression, consider exploring psychedelic therapies (e.g., MDMA, psilocybin) within a safe, university-supported clinical trial setting. These compounds can induce heightened learning capacity, but the plasticity must be directed towards specific therapeutic outcomes by a trained professional.
For aspiring scientists and communicators, first obtain rigorous formal training, then share your scientific excitement with others. Focus on providing useful information and avoid seeking gratification or followers, as genuine impact stems from the desire to benefit the audience.