Define specific long-term health goals, like a “centenarian decathlon,” and then work backward to engineer your current training and lifestyle to hit those targets at every decade of life. This proactive approach ensures you’re building towards your ideal future self.
Practice meditation not just for the hour, but by integrating mindfulness into your daily life to foster a lack of reactivity. This enables you to make thoughtful responses instead of automatic knee-jerk reactions, transforming your day-to-day interactions.
Consider the philosophical argument that free will is largely an illusion to foster empathy and reduce judgment of others. This perspective can make navigating life easier by understanding that people’s actions often stem from unconscious processes beyond their immediate control.
Structure your environment to make healthy behaviors the default, requiring conscious effort to “opt out” of them. This strategy, inspired by “Nudge” theory, makes it easier to consistently engage in good behaviors.
In hierarchical systems, if your immediate superior is negligent and patient safety is at risk, do not hesitate to go directly to the next level of authority. Peter Attia learned this lesson from a significant residency failure, emphasizing that patient well-being should override strict adherence to command structure.
For major life or career decisions, create a structured framework that includes pros, cons, and “optionality triggers.” This engineering mindset helps visualize potential paths and their consequences, as Peter Attia did when considering leaving medicine.
When attempting to persuade or educate others, especially on contentious topics like vaccination, first seek to understand their underlying emotional and moral concerns. ZDoggMD suggests this approach is more effective than simply presenting facts, as it addresses the “elephant” (unconscious motivation) before the “rider” (rational thought).
When undertaking creative projects, embrace constraints rather than seeking unlimited freedom. ZDoggMD finds that having a predefined structure, like a song’s meter, helps focus creative energy and prevents mental “masturbation” without output.
In any creative endeavor, dedicate significant time and effort to the rewriting and refining process. ZDoggMD emphasizes meticulously tweaking lyrics and emotional delivery to achieve the desired impact, often making it more important than the initial creation.
Recognize that performance-based skills, such as singing or public speaking, are like muscles that can be strengthened and improved with dedicated training. ZDoggMD improved his vocal control and breath by taking voice lessons, reducing the need for multiple takes.
Advocate for or seek out primary care models that prioritize a relationship-driven, preventative, and team-based approach, with unlimited access for a flat membership fee. This model, exemplified by Turntable Health, focuses on individual patient outcomes and fosters accountability.
When frustrated by a lack of skill or progress in a new endeavor, adopt the mantra “You just haven’t earned it yet, baby.” This helps reframe frustration into a motivation for continued effort, acknowledging the time and practice required for mastery.
Engage in physical activities like running, treadmill, or Stairmaster to quiet the “monkey mind” and stimulate creative ideas. ZDoggMD uses this method to allow unconscious processing to bubble up new concepts for his music parodies.
When encountering complex subjects, such as the nature of consciousness, do not give up even if repeated reading or study is required. Peter Attia notes that some topics demand sustained effort and multiple passes to begin to grasp.
When meditating, cultivate an attitude of relaxation and surrender rather than striving or competition. Peter Attia suggests that treating meditation like a race can hinder progress and prevent deeper insights.
Before beginning a meditation session, clearly set your intention for what you aim to achieve in that sitting. This intention creates momentum and helps guide your focus when your mind wanders.
Consider aiming for an hour of daily meditation to reach a “therapeutic threshold” where mental noise quiets, and deeper insights into the nature of experience can arise. While shorter sessions are good to start, longer durations can be more transformative.
Employ humor as a coping mechanism to navigate stressful or morally distressing situations. ZDoggMD found humor to be essential for dealing with the pressures of medical internship and the emotional toll of patient care.
Recognize that selecting a life partner is one of the most significant decisions you will ever make. ZDoggMD credits his wife’s support as crucial for his career pivot and personal well-being.
Craft simple, non-committal answers about your profession for social settings if you wish to avoid detailed discussions. Peter Attia uses “shepherd” or “race car driver” to politely deflect questions and allow him to learn from others.
Employ provocative or “blaming” statements strategically to trigger self-reflection and motivate behavioral change in others, even if you don’t literally believe in the blame. ZDoggMD used this to make parents reconsider their children’s dietary habits.
In professional settings, establish a “morbidity and mortality” (M&M) style review process for analyzing failures and mistakes. This closed, blame-free environment allows for honest post-hoc analysis and learning, leading to systemic improvements.
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