Meditate for 10-20 minutes immediately upon waking, before checking emails or engaging in other tasks, to ensure consistency and rehearse non-reactivity for daily challenges.
Perform a hip-hinging movement, such as deadlifts or two-handed kettlebell swings, at least once a week to prevent various physical issues and improve overall performance.
Engage in fasting and enter a state of ketosis for at least one week, once per quarter, to potentially gain health benefits and practice asceticism.
Combat isolation and foster connection by participating in group meals or other rituals at least once or twice a week, especially when experiencing pain, depression, or anxiety.
When feeling unhappy or in a funk, shift focus to making someone else happy through acts of kindness, such as buying coffee for a stranger or expressing gratitude, or practice loving-kindness (Metta) meditation.
Do not delay working on self-acceptance and resolving long-standing emotional patterns, as it makes everything more effortless and rewarding, regardless of other life circumstances.
Apply the golden rule to yourself by treating yourself with the same kindness, respect, and empathy you would offer to those you love most, rather than self-loathing or harsh criticism.
Recognize your inner voice as your most important coach and pay increasing attention to the words you use when ruminating or talking to yourself, as it significantly impacts your mindset.
Embrace meditation not as a loss of your competitive edge, but as a tool to develop a ‘handle’ for your ‘blade,’ allowing you to use your strengths more effectively and purposefully.
Practice meditation to create a gap between sensory input and cognitive response, enabling you to choose your reactions more consciously rather than acting reflexively.
Don’t be discouraged by distracting thoughts during meditation; the ‘bicep curl’ is the act of recognizing these thoughts and gently returning your focus to the breath, which is the actual work.
Understand that the primary value of meditation lies in its positive impact on your state and behavior during the 23 hours outside of your practice, rather than solely on the experience within the session.
Prioritize following a consistent meditation program, even if it means starting with shorter durations like 5 or 10 minutes, over aiming for a ‘perfect’ but unsustainable practice.
Consider a meditation session successful if you simply sit for the allotted time or engage with your focus (e.g., mantra, breath) even once, lowering the bar to encourage consistency.
Be aware that it may take 5-7 days of consistent meditation after a lapse to re-establish a calmer state and shift into a different mental gear.
If initial attempts at meditation don’t resonate, try various apps, guides, or books (e.g., Sam Harris’s Waking Up, Headspace, Calm, Jeff Warren) until you find an approach that works for you.
If struggling with consistency, consider taking a TM course to kickstart your meditation practice, leveraging the financial commitment and accountability to maintain daily sessions.
Carry a picture of your younger self to foster empathy and understanding for your past experiences and the person you were, using it as a bridge to self-forgiveness and healing.
Focus on enhancing the quality of your life, especially in later years (healthspan), as it often matters more than merely extending lifespan.
Actively get involved and explore all the various parts of any city you live in to deepen your connection and understanding of your environment.
Recognize that mental health struggles are common and that you are not alone, as millions of people fight similar inner battles.
Be aware that psychedelics carry physical, psychological, and legal risks, and are illegal in the United States; they are not recommended for casual use.
Before considering psychedelics, explore and utilize other exceptionally useful tools like mindfulness meditation, as they can provide significant benefits on their own.
If considering psychedelics, ensure you follow best practices for preparation, intention setting, and integration, and avoid haphazard or uncontrolled circumstances.
Never use psychedelics without a sober person supervising the experience, as this can prevent dangerous situations and ensure safety.
When exploring psychedelics, begin with compounds like psilocybin before considering more powerful and potentially destabilizing ones like ayahuasca.
Do not take excessively high doses of psychedelics, as ‘more is not better’ and can be counterproductive to achieving desired effects.
For powerful psychedelic experiences, arrange for a chaperone to supervise you for an extended period (e.g., 36 hours) afterward, in case of prolonged disorientation.
Recognize that psychedelics are not a panacea, have contraindications, and are not suitable for everyone.
Avoid using MDMA recreationally as a party drug with the expectation of resolving deep-seated psychological problems, as therapeutic use requires supervised settings and integration.
Understand that Ibogaine carries substantial risks, including potentially fatal cardiac events, and is considered one of the more dangerous psychedelics.
If considering Ibogaine, insist on thorough medical screening for cardiac risks and continuous monitoring during its administration to minimize danger.
Consider supporting organizations like MAPS (maps.org) that are spearheading scientific research and working towards the legitimization of therapeutic psychedelic use.
Read Terrence Real’s ‘I Don’t Want to Talk About It’ to gain insights into male depression and its often-masked manifestations.
Read Tara Brock’s ‘Radical Acceptance’ for guidance on addressing and transforming emotional and thought patterns that feel controlling.
Read Michael Pollan’s ‘How to Change Your Mind’ to gain a comprehensive understanding of the history, science, and potential of psychedelics.
Read Mo Gawdat’s ‘Solve for Happy’ for a framework and approach to understanding and achieving happiness.