In this episode 16 protocols
▶ 21:58 Reduce Device Access to Improve Focus Behaviors “You have to either reduce, you know, make it a harder environment, I guess, is the idea. You would have to actually put things away or make the return rate that you're getting from any of them much worse.” ▷ 22:10 Turn Phone Monochrome Behaviors “Like, for example, if you turn your phone monochrome, which we know works, right? It helps you to stop checking your phone and spend less time on it because it's just not as good of a source.” ▷ 27:34 Meditation Behaviors “At first I was thinking this sounds a lot like meditation, right? But there are a whole variety, I'm no expert on meditation, but there are a whole variety of different kinds of meditation.” ▷ 27:49 Breath-Focused Meditation Behaviors “Some, as you mentioned, you know, you're focusing on breathwork, physical stimulus.” ▷ 28:00 Loving Kindness Meditation Behaviors “So for example, like loving kindness meditation is one where you're kind of thinking about a particular person, you're imagining them and you're imagining something really good happening to them.” ▷ 28:27 Awe-Based Meditation Behaviors “Or awe-based meditation.” ▷ 32:00 Mobility Work Behaviors “And maybe just like five or six minutes of mobility work. You know, we have a lot of episodes on this with experts.” ▷ 32:17 Pilates Behaviors “Like I did Pilates intensively for a year and a half after one injury and I loved it. And it's cool to see what it does to your body because it totally refashioned it.” ▷ 32:30 Yoga Behaviors “I was – because I've always been like big guy up here and then you do Pilates for – or yoga for a long time. I went through a yoga period too and suddenly it's all core.” ▷ 32:52 CrossFit Behaviors “The reason why, and that's why I got into CrossFit in the first place was because I could do a workout in 10 minutes or under that left me, you know, dead on the floor.” ▷ 32:59 100 Jumping Jacks Behaviors “I'm telling you, 100 jumping jacks, just like in PE class, is still the best warmup I'm aware of. It's amazing. Like, people laugh at me... But you do 100 jumping jacks before you do any kind of cardiovascular resistance training.” ▷ 33:43 Warm Up Before Cognitive Work Behaviors “I would say we don't have the equivalent of 100 jumping jacks for cognitive work, but we need it. We need that. I think people need that and they need the understanding that it can help them get into that trench of attention.” ▷ 36:26 Focus on a Fixation Point Before Cognitive Work Behaviors “There are a couple of really interesting papers that have led to some practices mainly in China where students focus on a fixation point before they sit down to do cognitive work. And it improves their attention and performance on cognitive work.” ▷ 37:23 Use Panoramic Vision to Relax Behaviors “When we look at a horizon or we walk through a city, there's information flowing past us... that's very relaxing. We look at a horizon, it relaxes us. And that's because panoramic vision, non-foveated vision, it's associated with a decrease in autonomic arousal.” ▷ 2:12:30 Social Touch Behaviors “it tells us that this is an ancient part of our heritage to building relationships which is actually through social touch right and it's been said and I think reasonably that we're living through an epidemic of the loss of social touch for a lot of good reasons, right? Because of” ▷ 2:35:24 Breathing to Reduce Arousal During Decision-Making Behaviors “And even in the moment that doing like simple strategies like breathing or having a mantra... That helps to turn – we talked about arousal a lot here and that turns down arousal.”