Tools

Use a wall-mounted monitor as one way to keep the screen high in the visual field.

Configure a second screen if that helps position your visual target higher and more optimally.

Wear a hat, including a baseball cap, to restrict the visual window and create a low-ceiling effect that may support focused, detailed analytic work.

Use pink noise only briefly, such as around 45 minutes when focus is waning; avoid extended use over an hour.

Use brown noise only briefly, such as around 45 minutes when focus is waning; avoid extended use over an hour.

Wear comfortable shoes when adapting to standing for work.

Use a stationary treadmill under the desk to improve attention and cognitive control; better suited for non-verbal-memory tasks.

Use an under-desk cycling workstation to improve attention and cognitive control; avoid for highly verbal recall work because verbal memory scores worsened during active sessions.

Use digitally aged or trajectory-based images of your future self—such as seeing yourself 30 to 40 years older, or under healthy versus unhealthy future paths—to make long-term outcomes more salient and increase investment in retirement saving, exercise, and healthy eating.

Recommended resource for a homemade sauerkraut protocol; cited as an excellent recipe/protocol in Tim Ferriss' book The 4-Hour Chef.

Can be worn to help raise shell and core temperature during movement/exercise as an alternative heat protocol; quote mentions using it with a hoodie.

If someone is hypothermic, covering them with a blanket is fine, though warming glabrous skin surfaces such as the bottoms of the feet, hands, and upper half of the face was described as more ideal for rewarming the core.

Use amber-colored light in the middle of the night; dim amber light is even better and likely will not reduce melatonin unless it is very bright.

Use a thin drawing-box style LED lighting panel delivering about 930 to 1,000 lux, about the size of a laptop, as a lower-cost alternative to a SAD lamp.

Use sunlight as the preferred source of skin exposure to UVB. Artificial UVB sources such as tanning beds can be very bright and may damage the eyes, so eye protection is important.

Recommended for strengthening and optimizing pelvic floor function; increasingly used after childbirth and in other situations, including for men receiving urologic care.

Recommended if prolactin is high enough or if visual or olfactory symptoms suggest a pituitary adenoma.

Undergarments designed specifically to cool the testes are recommended in the fertility context; use cautiously to avoid frostbite.

Preferred delivery route mentioned because it goes straight into the central nervous system and acts centrally.

Wear a belt not so tight that it does the work for you, but tight enough to provide sensory feedback so you can actively brace your core against it; this can increase core muscle activation.

Use a heart rate monitor during the hardest workout you can do and treat the highest number observed as an estimate of your max heart rate.

Use freely accessible YouTube videos as a resource for guided exercise and breath meditation; if one option doesn't suit you, choose from many alternatives.

Can be used in PNF stretching, for example around the ankle while lying on the back to pull the limb toward you and progressively relax into greater range of motion; can also be used for self-assisted protocols.

A partner can assist with PNF stretching protocols; these protocols can be done with training partners or by oneself.

Machines or other stretching apparatus can be used for PNF stretching protocols to assist range-of-motion work.

Use a phone sleep app to help time waking near the end of a roughly 90-minute sleep cycle; the quote suggests six or seven and a half hours may be preferable to waking mid-cycle after seven hours.

Use videos of aquariums or fish as unpredictable visual input to promote creative states.

Use a ceramic vessel for fermenting foods at home.

Use the One Second Every Day app to record one second of life each day and automatically compile those clips into a chronological montage of your month, year, or decade.

Use a cold lake for deliberate cold exposure if available.