In this episode 15 protocols
▶ 3:57 Set task difficulty to 85% success / 15% errors Behaviors “"when trying to learn something new, you want to make the difficulty of what you're trying to learn such that you're getting things right about 85% of the time, that you're making errors about 15% of the time."” ▷ 37:57 Use brief multitasking before focused work Behaviors “"there are really nice studies now pointing to the fact that doing a bit of multitasking prior to jumping into some focused goal-directed behavior, whether or not it's mental behavior or physical behavior, can actually be useful because it gets us into action."” ▷ 50:26 Use broad visual focus to relax goal-directed activation Behaviors “"when our visual system is in a mode of looking at everything, when the aperture of our visual system is very broad, we know that there's... a reduction in our goal-directed behavior"” ▷ 52:56 Narrow visual attention to one point before pursuing a goal Behaviors “"You're going to focus your visual attention on one point beyond your peripersonal space... and with some effort, you're going to hold your visual attention for 30 to 60 seconds."” ▷ 57:12 Use future-self images to support long-term saving, exercise, and healthy eating Tools “"The other group actually viewed photos of themselves... that were artificially, right, digitally aged so that they could see themselves 30 or 40 years into the future. And it turns out that people in that second group... invested far more money into later life."” ▷ 1:02:54 Foreshadow failure Behaviors “"there's a near doubling... in the probability of reaching that goal... if you focus routinely on foreshadowing failure, you think about the ways in which things could fail."” ▷ 1:07:59 Get regular deep sleep on 80% or more of nights Behaviors “"regular deep sleep, 80% or more of the nights that you go to sleep is going to be crucial to your cognitive and mental functioning and your ability to achieve your goals in the long term."” ▷ 1:15:12 Reduce visual clutter Behaviors “"visual sparseness actually can help us orient our attention to what's in front of us. And that's our focus and our behavior."” ▷ 1:19:27 Assess progress and update plans weekly Behaviors “"the assessment of progress and the updating of concrete plans was done weekly. So it seems like weekly is a good starting place"” ▷ 1:30:58 Zone 2 cardio Behaviors “"A concrete example that I'm following now is this 150 to 200 minutes of zone two cardio per week, because that's shown to be very effective in improving mental and physical health metrics."” ▷ 1:32:46 Deliberate cold exposure Behaviors “"This is why I'm a big fan of things like cold showers and cold water exposure, which has been shown to lead to long lasting 2.5X increases in dopamine"” ▷ 1:32:58 L-Tyrosine Supplements “"or in some cases, supplementation with things like L-tyrosine, which are precursors to dopamine"” ▷ 1:33:02 Caffeine Supplements “"or in some cases, caffeine, which can increase the number of dopamine receptors that we have so that whatever dopamine we have floating around can be more effective in activating these motivational states."” ▷ 1:37:58 Use behavioral tools before supplements Behaviors “"I always say behavioral tools first, then nutritional tools, then supplementation tools, and then if it's right for you and safe, maybe you advance into some of the other more sophisticated tools."” ▷ 1:50:38 Space-time bridging Behaviors “"I described this practice that one can incorporate as a daily or semi-daily practice of so-called space-time bridging"”