Behaviors

Use Environmental Working Group consumer guides to look up products such as sunscreen and personal care products used on the face and body, and review their safety rating.

Distill water at home if concerned about water quality, then store it in glass containers in the refrigerator.

Leave shoes at the door to reduce bringing in dust that may contain PFAS chemicals.

Err toward cotton rather than synthetic clothing, especially workout wear, because heat and sweat may increase absorption of chemicals from clothing.

Prefer plant-based dyes in clothing when possible; dyes are mentioned as important.

Ask for an electronic receipt instead of handling paper receipts due to BPA exposure concerns.

For water-soluble chemicals such as phthalates and bisphenols, the recommendation is to stop exposure; they leave the body in hours without special detox methods.

Described as fundamental to healing, alongside exercise.

Creative practices such as painting or drawing can be used to bring up right-brain circuitry and help surrender out of the left brain into a more creative mode.

Writing things down while working or studying is described as helping put information more into memory.

Continue exercising the brain through education and learning to build cognitive reserve that may delay onset of Alzheimer's-related symptoms.

When reading, intentionally go a little faster than your default pace while still trying to retain the information; use this to find a cognitive sweet spot for learning.

Adjust the playback rate of audio so you must engage cognitively and can retain the information better.

Use transient stress that is limited in duration and under your control; examples include cognitive intervals and sprint intervals, which are framed as beneficial for brain and body.

Record ideas that arise during walking or jogging so you do not forget them.

If you're stuck on a concept or problem, stop pushing and step away; examples include cleaning the dishes or walking around the block so your mind clears and you can return with better insight.

Use music strategically to modulate emotional state, including before important events or when trying to shift mood and get into a desired mental frame.

Use affectionate, mutually desired touch such as embraces, skin-to-skin contact, or rubbing someone's back to soothe stress.

Use sensory inputs such as music, images, taste, and touch to shift emotions effectively for short periods, especially in a pinch.

Deliberately thinking or writing in complete sentences can impose structure on otherwise chaotic thought streams.

Use rhythmic or automatic movement, including aerobic exercise like treadmill or rowing, to allow answers to difficult problems to emerge. Before starting, load up a specific issue you want to solve, then avoid forcing analysis and let solutions bubble up.

Do not box unless professional, and even then be cautious because of brain safety concerns; if seeking a 10-out-of-10 sport, prefer safer high-intensity options such as Brazilian jiu-jitsu.

Use walking in a safe natural setting as a restoration and chatter-reduction tool; green spaces gently capture attention, restore depleted attentional resources, improve mood, and can evoke awe.

If you wake around 2–3 a.m. with racing thoughts, recognize it may reflect the normal transition from early-night slow-wave sleep to later-night REM-dominant sleep.

At bedtime, use mental time travel away from the present by fantasizing about positive future possibilities or savoring positive past experiences as a way to fall asleep.

When chatter involves worrying about the future or ruminating about the past, refocus on the present using the breath or a mantra.

When struggling, think of earlier times in your life or others' lives when things were worse and they got through it.

Leave phones outside the room during focused conversations; even having them on the table, face up or down, can act as a distracting cue.

Modify spaces strategically to reduce cues that trigger unwanted behaviors or distractions and increase the chance of meeting regulatory goals; for example, remove tempting food cues from the house after gatherings.

Tidying and creating order in your environment can compensate for feeling a lack of control internally during chatter.