Behaviors

Lead movement from the head rather than starting from the feet; example given was teaching boxers to bob by manipulating head position because the feet organize underneath.

Practice both broad listening to all sounds at once and narrow cone auditory focus as distinct attentional modes to explore in movement and daily life.

Increase healthy consensual touch in life and practice many ways of being at different distances from others and touching/being touched in different ways, rather than always contextualizing contact the same way.

Use practice to learn volume control over reactivity to touch and closeness and, in some scenarios, remove reactivity altogether for better performance and clearer thinking.

Use grappling as one traditional practice for exploring touch, proximity, and contact.

Use contact improvisation classes/practice to explore touch, proximity, and non-martial interaction.

Use Latin dance classes as a way to explore touch, proximity, and movement with others.

Repeated consensual exposure to touch/proximity in day-to-day practice may help unpack and reframe prior traumatic experiences.

Before entering potentially triggering environments, imagine the difficult event already having happened to create a protective layer.

If using mental rehearsal, make it full experientialization rather than just visual imagery. It is most useful only after substantial real experience and external feedback; otherwise it tends to become fabrication or delusion.

Use live feedback rather than only drilling or visualization; feedback keeps movement alive and corrective.

Perform therapist-assigned homework outside the clinic to practice tolerating anxiety and not engaging in compulsions, especially in the home environment where relapse is common.

Avoid using substances to suppress anxiety if the goal is long-term OCD relief, because suppressing anxiety is described as the wrong direction for treatment.

Use clinician home visits to identify environmental triggers, avoidance patterns, and hidden rituals in the patient's natural setting.

If you suspect persistent obsessions and compulsions, seek formal evidence-based treatment rather than hiding symptoms or avoiding care.

If already taking an SSRI for OCD, add cognitive behavioral therapy to further improve symptoms.

When exploring TMS for OCD, use it in combination with cognitive behavioral therapy and/or medications rather than as a standalone intervention; the broader future of treatment is described as combining behavioral treatment, medications, and brain-machine-interface approaches such as TMS.

Use roughly 60% of training time for weight/resistance training and 40% for conditioning as a general starting point for overall health, aesthetics, and athleticism.

As a basic weekly template, do conditioning 2 days per week, e.g. Tuesday and Thursday; described as the bare minimum effective dose for conditioning.

Adherence is the first rule; pick the split that fits your schedule and psychology, because an effective split not done is ineffective.

Use a push-pull-legs split as an alternative to full-body training if it better fits preference and schedule. Variants mentioned: one cycle through the week on Monday/Wednesday/Friday; twice per week for 6 sessions total; optionally place a rest day between the two 3-day blocks for extra recovery, or train 6 days in a row with one fixed weekly off day such as Sunday.

Prefer splits that group synergistic movement patterns, such as pulling movements together, to create a coherent training goal for the day.

A body-part-focused split can still be effective, especially for people who enjoy it and will adhere to it; emphasized more for aesthetics than strength.

Aesthetics-focused trainees may benefit from sessions centered on one muscle group because it improves focus, pump, and proprioceptive dialing-in.

If you struggle to feel an exercise, doing several sets and then another exercise for the same muscle group can help you lock in and get more from training.

Do not do meaningful cardio before strength work if you want to preserve gym performance; only brief cardio as warm-up is acceptable.

Use conditioning formats that incorporate strength or athletic movement rather than fully separating cardio and weights.

Use footwork drills as conditioning and skill work to make cardio more engaging; examples mentioned include agility ladder drills and line drills.

Suggested as an example of a conditioning/skill modality that can hook people into doing more exercise.

Suggested as an example of a conditioning/skill modality that can hook people into doing more exercise.