Behaviors

Insert a deliberate transition gap between task A and task B to improve task switching. Even 10-15 seconds helps; commonly 60-90 seconds to 2 minutes, and up to 5-10 minutes if the prior task involved deep focus. If only a very short transition is available, explicitly recognize it as transition time and count from 10 to 1 or 1 to 10.

During the transition period, keep attention relatively free of new inputs. Do not look at your phone, text, use social media, forage for information, insert extra tasks, or attend to irrelevant environmental stimuli. The goal is to limit the total amount of new information entering the nervous system before the next demanding task.

To build tenacity and willpower, add some exercise that is not already part of your routine; continuing habitual exercise may maintain but not further build this capacity.

Take on learning something difficult that you resist doing, such as a musical instrument, a second or third language, dancing, gymnastics, pottery, music, math, or art. Framed as a way to engage the anterior mid-cingulate cortex and build tenacity.

Periodically add small, safe, mildly aversive challenges that create manageable friction and build tenacity; examples include adding one extra set at the end of 3–5 sets of an exercise, doing 100 jumping jacks after a hard run, or sitting still for 5 minutes after a lesson and thinking about the material instead of jumping on your phone. Do not overdo them all day long.

Resist checking your phone during workouts, including text messaging and reading email, as a small act of willpower training.

Avoid becoming sedentary; framed as part of staying away from apathy and toward tenacity and willpower.

After successfully doing the hard thing or resisting the tempting thing, occasionally—not always—provide yourself with a reward you like, ideally something healthy and safe. Rewards should be random or occasional rather than every time.

When stuck in unpleasant internal feeling states, direct attention outward; examples include going for a run or walk. This is described as reducing the prominence of internally derived features of experience.

Train yourself to interpret bodily arousal differently; examples given include experiencing heart pounding as determination and getting your 'butterflies flying in formation' rather than treating arousal as fear.

Do not automatically turn negative affect into a full emotional narrative; sometimes the productive move is to address the physical-state issue first. Examples given include checking for sleep loss, eating, walking, or stretching.

Be kind in general, including through random acts of kindness; described as underrated and beneficial for both people involved, with body-budgeting benefits to the giver as well.

If you are concerned about yourself or someone else having a serious mood or mental health disorder, seek help from a licensed clinical psychologist, psychiatrist, or other qualified healthcare professional.

Do not overeat; energy toxicity is a problem for body composition and mental health.

Use unstructured journaling to write down anything that comes to mind for about 5–10 minutes; 10 minutes is ample for most people, 5 may be enough, and some may use 30 minutes. This can also be done in the morning as a data dump to clear mental clutter and help structure thinking and behavior.

Use journaling with a specific intention or topic, such as goals and aspirations. Write about what you want now and in the future, including accomplishments, contributions, and desired feeling states. If you feel you do not know what you want, journal specifically about that uncertainty. Flesh out details such as the kind of community, role, setting, or process you want rather than keeping goals vague.

If doing an NAD infusion, have the administrator slow the drip rate to make it more tolerable rather than trying to finish the bag in 45 minutes or less.

Schedule NAD infusions earlier in the day, since later-day infusions may create sleep challenges.

Establish care with a primary care doctor, especially if preparing to start a family and not already engaged with healthcare; screening can include blood pressure, lipid levels, and fasting blood glucose.

Avoid recreational drug use because it can negatively affect semen quality.

If concerned about sperm counts, keep cycling below about 5 hours per week; during rides, stand up in the saddle periodically to dissipate heat; get a saddle fit; and if cycling causes pain, numbness, or dysfunction, change saddles or riding style.

If not having normal erectile function, see a physician.

If waking at night to urinate, urinating often, or having a weak stream is bothersome, see a physician.

Consider sperm DNA fragmentation testing if one has the disposable income and wants more detailed reproductive data.

Try earlier rather than delaying fatherhood, because older paternal age is associated with increased risks in offspring.

A male UTI is rare enough that it should prompt evaluation for anatomic causes such as urethral scar tissue, bladder stones, kidney stones, or incomplete bladder emptying.

Use erectile dysfunction medication on demand if sex is only a few times per month; daily dosing may be more useful if sex is very frequent.

A urethral suppository/gel/jelly vasodilator can be used when oral therapy is insufficient; may cause tingling or burning.

On-demand penile vasodilator injections; efficacy about 80 to 90%. First dose is taught in clinic, starting low and titrating at home until erections last about 20 to 30 minutes.

A persistent split urine stream should be evaluated because it may reflect a urethral issue, prostate issue, meatal issue, or inadequate flow.