In this episode 25 protocols
▶ 3:26 Meditation Behaviors “Meditation is great, but it's not mindful. You meditate in order to result in post-meditative mindfulness... for some people to sit still 20 minutes twice a day is work.” ▷ 3:47 Notice Three New Things Outside Behaviors “Walk outside, notice three new things.” ▷ 22:48 View Physical Work as Exercise Behaviors “In one group, we simply teach them their work is exercise... the group that changed their mind and now saw their work as exercise lost weight, there was a change in waist-to-hip ratio, body mass index, and their blood pressure came down.” ▷ 29:21 Use Breathing to Change Mental State Behaviors “I think nowadays people think, oh, you know, if I breathe in a certain way, I'll change my state of mind, which is true.” ▷ 41:34 Ask Whether Stressors Are a Tragedy or an Inconvenience Behaviors “That next time you're stressed, ask yourself, is it a tragedy or an inconvenience? It's almost never a tragedy.” ▷ 51:50 Go for a Run Without Your Phone Behaviors “The level of satisfaction that I feel from having, say, worked on a chapter of my book... or from going for a run without my phone and just enjoying the run.” ▷ 58:58 Relax for Two to Three Hours Before Sleep Behaviors “If I relax in the two or three hours before going to sleep, especially if I dim the lights, I actually require a full two to three hours less of sleep to wake up feeling refreshed.” ▷ 59:07 Judge Sleep by Whether You Wake Feeling Refreshed Behaviors “My criteria is what does it take to wake up feeling reasonably refreshed?” ▷ 59:36 Eight Sleep Mattress Cover Tools “These days, a tremendous number of people are tracking their sleep. I do it through my, you know, my eight sleep mattress cover.” ▷ 59:43 Oura Ring Tools “People do with the Oura Ring or the Whoop Band or, you know, pick your favorite technology nowadays or Apple Watch.” ▷ 59:43 Whoop Band Tools “People do with the Oura Ring or the Whoop Band or, you know, pick your favorite technology nowadays or Apple Watch.” ▷ 59:43 Apple Watch Tools “People do with the Oura Ring or the Whoop Band or, you know, pick your favorite technology nowadays or Apple Watch.” ▷ 1:00:15 Be Excited for the Next Day Behaviors “Positive anticipation of next day events reduces your sleep need and improves the quality of your sleep. Just being excited for the next day can make it such that the five hours you got is sufficient.” ▷ 1:00:42 Do Not Go to Sleep Early Just Because You Must Wake Early Behaviors “What most people will do is go to sleep early the night before so they can wake up early. But they're not going to be able to fall asleep because the amount of sleep they need is dictated by the day before, not the day to come.” ▷ 1:31:04 Notice New Things About Activities You Dislike Behaviors “We took people who didn't like rap music... One group is just given the activity. The next group is asked to notice one new thing about it.” ▷ 1:51:30 Avoid Entertaining Negative Thoughts About Aging Decline Behaviors “I think that when we start entertaining these negative thoughts and evaluating ourselves, we're always going to find evidence.” ▷ 1:54:28 Hold Reading Material Farther Away Behaviors “Or you should have the book further away.” ▷ 1:56:42 Try Going Without Glasses Sometimes Behaviors “I tell people you're wearing glasses. Try it without glasses. You want to see when you can see and when you can see.” ▷ 1:57:11 Notice When Vision Is Better or Worse Behaviors “My guess is that 11 o'clock in the morning, my vision is better than at 7 o'clock at night... This says maybe I should either have a nap... or I should have an energy bar.” ▷ 1:57:26 Eat an Energy Bar When Vision or Function Declines Diet “I don't nap, so I should have an energy bar.” ▷ 1:59:42 Attend to Symptom Variability Behaviors “We simply ask them, how is the symptom now? Is it better or worse than the last time we called and why?” ▷ 2:30:44 Embrace New Learning and Challenges Behaviors “There's a brain area that's available to everybody... which is activated when people embrace new forms of learning and challenges. And it does seem to correlate with maintaining cognitive function into later age.” ▷ 2:55:54 Gamify Tasks Behaviors “Everything can be made into a game.” ▷ 3:01:23 Use Injury Recovery as an Opportunity to Train the Other Side of the Body/Brain Behaviors “If you've broken your right arm and it's taking a long time to heal, that means you're using your left arm. And if you're using your left arm, you're exercising the right side of your brain.” ▷ 3:02:29 Use Your Non-Dominant Hand With Awareness Behaviors “Now it's more sophisticated where it's using your left hand with an awareness that you're using it or not. And I think that the effect on the brain will only obtain if you're aware.”