Behaviors

When trying to reduce seasickness or motion sickness, do not lock your gaze on a single point; allow your visual system to track with your vestibular system.

Choose one primary goal and emphasize it for a 10–12 week cycle rather than trying to maximize everything at once.

If mainly interested in endurance, use roughly a 3:2 ratio of endurance to strength/hypertrophy workouts; e.g., 3–4 endurance workouts and 2 strength/hypertrophy workouts per week.

If mainly focusing on strength and hypertrophy, do 3–4 strength/hypertrophy workouts and 2 endurance workouts per week.

Begin with the minimum number of sets needed to get results; if a protocol says 3–5 sets, start with 3 or even 2 if unaccustomed, then build up by adding sets each week.

After a 10–12 week cycle, take 5–7 days completely off training to stay injury-free and keep joints and tissues healthy.

Do not spend all your time looking at things up close; excessive near viewing contributes to visual defects and trains the eyes/brain away from distance vision.

When walking, hiking, biking, waiting at a bus stop, or commuting, do not spend the whole time looking at your phone.

Engage in self-generated optic flow through movement such as walking, bicycling, or swimming to support the visual system and mood-regulating neuromodulator systems; bicycling is preferred over driving or motorcycling for this purpose.

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.

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 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.

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.