In this episode 12 protocols
▶ 5:07 Physiological Sigh Behaviors “I've also encouraged people to use the physiological sigh deliberately, not just spontaneously, as a way to reduce their stress quickly. ... you want to remind yourself to engage in these physiological sighs fairly regularly.” ▷ 6:23 Read from Printed Paper Behaviors “And it might even be better to just read, the most or at least the key issues or things that you're trying to learn about the key information from paper, either books or printed out material of some other sort.” ▷ 7:54 Read on a Larger Screen Instead of a Smartphone Behaviors “Try and read that from either a larger screen or even better would be from printed materials or books. ... pick up a book or read on a tablet even, but try and make that tablet larger than a smartphone screen size.” ▷ 33:18 Engage in Low-Stakes Novel Play Behaviors “So what this means is putting yourself into scenarios where you might not be the top performer, right? Playing a game that you're not really that good at.” ▷ 59:40 Expand Play Into New Group Formats Behaviors “Start to expand other forms of play, in particular forms of play that involve new groups of individuals. So if you're somebody that typically plays one-on-one with somebody, try to expand into playing as teams. If you're somebody who only plays alone, then try to expand into playing in perhaps one-on-one first and in groups.” ▷ 1:02:28 Navigate New Environments Behaviors “He also points to the importance of navigating new environments to not just go on the same hike every week or take the same walk, but actually get into new novel environments.” ▷ 1:02:49 Focus Then Rest Learning Protocol Behaviors “Neuroplasticity, as I've talked about in the podcast before, is a two-step process. It involves focusing very intensely, or at least focusing somewhat on whatever it is that one is trying to learn, and then engaging in deep rest, ideally deep sleep, in the following nights.” ▷ 1:21:12 Dance Behaviors “One very prominent trauma treatment now... is to get them to engage in play and things like dance in basically getting them to engage their bodily movements in ways that they would otherwise not feel comfortable to engage in.” ▷ 1:25:17 Engage in Novel Forms of Movement Behaviors “The two major forms of those, for which there's good peer-reviewed research, is to engage in novel forms of movement, including different speeds of movement.” ▷ 1:26:22 Dynamic Movement Play Behaviors “It does appear that things like dance or sports, where you end up generating a lot of dynamic movements, where there's jumping, where there's movement at different angles, where there's ducking, where there's leaping, that basically involve a lot of dynamic movement and aren't just strictly linear, those seem to open the portals for plasticity.” ▷ 1:30:37 Pick Activities With Multiple Roles Behaviors “I highly recommend picking an activity that will allow you to adopt different roles within that activity, where it's not rigidly linear.” ▷ 1:41:19 Free-Form Low-Stakes Tinkering Behaviors “If you insist on doing it, doing something that you're already exceptionally good at, then you want to really do some free form, low stakes tinkering. So make it safe, but make it free form.”