All protocols

Record ideas that arise during walking or jogging so you do not forget them.

If you're stuck on a concept or problem, stop pushing and step away; examples include cleaning the dishes or walking around the block so your mind clears and you can return with better insight.

Use music strategically to modulate emotional state, including before important events or when trying to shift mood and get into a desired mental frame.

Use affectionate, mutually desired touch such as embraces, skin-to-skin contact, or rubbing someone's back to soothe stress.

Use sensory inputs such as music, images, taste, and touch to shift emotions effectively for short periods, especially in a pinch.

Deliberately thinking or writing in complete sentences can impose structure on otherwise chaotic thought streams.

Use rhythmic or automatic movement, including aerobic exercise like treadmill or rowing, to allow answers to difficult problems to emerge. Before starting, load up a specific issue you want to solve, then avoid forcing analysis and let solutions bubble up.

Do not box unless professional, and even then be cautious because of brain safety concerns; if seeking a 10-out-of-10 sport, prefer safer high-intensity options such as Brazilian jiu-jitsu.

Use walking in a safe natural setting as a restoration and chatter-reduction tool; green spaces gently capture attention, restore depleted attentional resources, improve mood, and can evoke awe.

If you wake around 2–3 a.m. with racing thoughts, recognize it may reflect the normal transition from early-night slow-wave sleep to later-night REM-dominant sleep.

At bedtime, use mental time travel away from the present by fantasizing about positive future possibilities or savoring positive past experiences as a way to fall asleep.

When chatter involves worrying about the future or ruminating about the past, refocus on the present using the breath or a mantra.

When struggling, think of earlier times in your life or others' lives when things were worse and they got through it.

Leave phones outside the room during focused conversations; even having them on the table, face up or down, can act as a distracting cue.

Modify spaces strategically to reduce cues that trigger unwanted behaviors or distractions and increase the chance of meeting regulatory goals; for example, remove tempting food cues from the house after gatherings.

Tidying and creating order in your environment can compensate for feeling a lack of control internally during chatter.

Do not use substances as a primary emotion-regulation tool; they can powerfully modulate emotions but have negative consequences.

Interpret anxiety-related bodily sensations as your body preparing you to respond adaptively to uncertainty.

For work-related reading or listening, use audiobooks or audio at up to 2x or as fast as manageable to increase engagement and retention, while attending carefully.

After a high-velocity day, use low-demand viewing such as cooking shows or selected reels for about an hour to shift into a more serene state before bed, while avoiding emotionally activating media that pushes emotions contrary to your goals.

Use the WHOOP framework to translate goals into action: define a specific wish, identify the desired outcome, identify internal obstacles, create specific if-then plans, and rehearse them so responses become automatic. Example responses include reframing temptations around higher-value goals or politely declining calls during family time.

Escalate from distance self-talk and temporal distancing to walking in nature and contacting trusted advisors if chatter remains overwhelming.

Adaptively cope by focusing on the problem, then deploying attention elsewhere for a break, then returning later if needed. Use positive, healthy distraction rather than harmful or chronic avoidance; flexibility in attention deployment is key.

Extra caution around cancer risk if you carry BRCA mutations.

Post to social media and then put the phone away immediately to avoid getting pulled into compulsive scrolling.

In the evening, sit on the ground for 20 to 30 minutes using varied positions such as cross-legged, squatting, long sit, side saddle, and 90/90; fidget and change positions whenever needed.

Everyone regardless of age should get down on the ground once a day and get back up; use assistance if needed.

Cross the feet, slowly lower yourself to the ground into a seated position, then stand back up without using your hands or knees; ideally be able to do it with either foot over the other.

Use a drafting table as part of varying work posture.

Use a stool, ideally one without back support, as part of a movement-rich work environment.