Behaviors

After visual exercises, let the eyes go soft in a relaxed panoramic mode rather than closing them tightly.

Exercise the eye muscles and accommodation mechanisms regularly as part of preserving vision.

Some people benefit from 5–15 seconds of slow blinking before focused work to lubricate the eyes and improve optical clarity; if eyes are dry, blink slowly about once every 1–2 seconds for around 15 seconds.

If one eye is much stronger, briefly covering the dominant eye each day may help strengthen the weaker eye, but avoid creating imbalances in young children unless clinically needed. For a weaker eye, near-far training can be done while covering the stronger eye, such as 10 minutes a day.

Use the Snellen chart as part of visual training by covering one eye, reading the letters, then the other eye, and tracking performance over time.

Use sufficiently intense exercise to reach the muscular burn/lactate threshold for roughly 10% of workouts or about 10% of an individual workout; intended to generate lactate signaling that benefits brain, heart, and liver. When the burn appears, focus on deep inhales to bring in more oxygen and do not hold your breath.

For strength, use musculature as a system and distribute work across more muscles rather than isolating one muscle.

Perform sets to failure or near failure, defined as inability to perform another repetition in good form; occasional full failure is acceptable.

For untrained or typical individuals, about 5 sets/week per muscle group in the 30–80% 1RM range is the minimum to maintain muscle.

Between work sets, perform about 30-second hard contractions/flexing of the target muscle to enhance hypertrophy, though this may compromise performance on subsequent sets.

For increasing testosterone, do 6 sets of 10 reps, lightening the weight if needed across sets, with about 120 seconds rest between sets. Use big compound movements such as squats, deadlifts, or chin-ups rather than isolation work, and likely limit this protocol to no more than twice per week.

Walking around a bit between sets can help move lactate out of the muscle and aid recovery between sets.

At the end of training, use non-sleep deep rest to deliberately engage the parasympathetic nervous system and kickstart recovery instead of immediately going to your phone.

Antihistamines may blunt benefits of cardiovascular and resistance exercise by disrupting inflammatory signaling; avoid if possible without compromising breathing.

For people whose reward system is distorted by gaming, stop playing video games to reset reward pathways and regain interest in other activities.

Recognize cues that provoke craving, including both negative states and positive events such as success or celebration, because triggers can release anticipatory dopamine and drive relapse.

Use Alcoholics Anonymous as a recovery structure; the guest explicitly endorses becoming highly engaged with AA rather than avoiding it because it feels cult-like.

Use truth-telling as a core recovery practice; avoid lying not only about substance use but about everyday details as well, because the habit of honesty is framed as strengthening prefrontal control circuits and supporting balanced living.

Deliberately spend time not pursuing pleasure; even being a little bored and anxious was described as a way to reset the pleasure-pain balance.

Especially if susceptible to depression or during hormonal transitions, talk to a doctor and get blood work that includes measures of thyroid hormone and cortisol hormone.

After a 90-minute cognitive work bout, do some form of physical exercise to support brain and body health.

Use a 3:2 weekly split for 10 to 12 weeks emphasizing strength/hypertrophy on 3 days and endurance on 2 days, then switch for the next 10 to 12 weeks to emphasize endurance on 3 days and strength/hypertrophy on 2 days.

Avoid energy drinks and most stimulant products before training due to associated problems and detrimental ingredients.

Drink water immediately after hypnosis or NSDR as a linked habit to maintain hydration.

Do not use serotonin, 5-HTP, or tryptophan supplements for sleep if they disrupt sleep architecture or cause middle-of-the-night waking.

Avoid melatonin supplements for sleep because doses are often too high, they may affect sex steroid hormones and puberty timing, and they may help sleep onset without maintaining sleep.

If your melatonin pulse starts too early and you wake too early, get a little more bright light around 7 or 8 p.m. to delay melatonin onset.

If the goal is to reduce perceived pain, provide advance warning roughly 20 to 40 seconds before the painful stimulus; 2 seconds is too short and 2 minutes is too long.

Provided it does not worsen the injury, rub the painful area or apply pressure near it—typically above the injury, though below can also help—to activate mechanoreceptive pathways that inhibit pain signaling.

If the same behavior yields less and less pleasure over time, reduce how often you engage in it and/or lower your expectation of reward each time you engage in it.