All protocols

Use emotional suppression temporarily when needed for function, such as before a pitch meeting; not as the only strategy.

Allow yourself to engage grief directly, such as by looking through a photo album and feeling the tears, while also learning how to come out of that state again.

If you notice rumination, change environments to disrupt the thought pattern; a concrete example is getting up and walking outside.

Write a document for loved ones with things you'd want them to know if you die, separate from a will, and update it often as relationships and wishes change.

Keep the document in a password-protected place and make sure at least one trusted person has the password.

Use exposure rather than avoidance for fear around death-related triggers; for example, do not stop flying because of panic during turbulence, but do it again and again even if it is brutally painful.

Move back and forth between dealing with the loss and restoring a meaningful life; this includes handling practical life tasks after loss, such as doing the taxes, even though they are stressful.

Identify the specific conversations, places, tasks, or social activities you are avoiding in grief, then begin re-engaging; for example, reach out to friends you miss and try resuming dinners even if it initially feels painful.

Aim to avoid large glucose spikes and crashes in order to maintain energy and focus throughout the day.

Use glucose feedback to determine what food choices to make and when best to eat relative to exercise, sleep, and work.

Jay states he generally gets the flu shot most years; described as a traditional vaccine technology with a long history, though effectiveness varies by year.

Recommended in the context of glaucoma risk; especially relevant because glaucoma can run in families.

Recommended for glaucoma management alongside checking eye pressure.

After poor sleep, avoid napping during the day to preserve sleep pressure for the next night.

After poor sleep, do not consume extra caffeine to get through the day because it can impair the following night's recovery sleep.

After poor sleep, resist going to bed earlier; go to bed at your normal time.

Use a basket rather than easier transport options so you have to carry the load.

Spend time in silence as a reset; initial discomfort tends to give way to calm. Includes turning off background music and TV instead of keeping constant noise on.

Read in paper form, choose challenging material, and keep your phone out of the room to support sustained attention and deeper understanding.

Use your phone less overall, including taking long walks without your phone and refraining from smartphone use for set hours each day.

Carry a notebook to capture ideas immediately; specific brand used for outdoor environments.

Once a year, do something really hard as a modern rite of passage. Define it so you have about a 50-50 shot at completing it, it should not kill you, and it's better to keep it private rather than advertise it for social approval.

App that inserts friction before opening selected apps, including a roughly 10-second pause and intentional time selection.

Use personally intimidating foods as a low-stakes challenge to expand comfort with novelty; example given was trying sushi and discovering it was not as bad as expected.

Structure the day so the morning/day involve harder, effortful choices and the evening/night are more relaxing.

Use peak morning hours for your most important cognitively demanding work; the guest describes waking early, having coffee, going straight to the desk, and protecting a 4-5 hour deep work block.

Place exercise before dinner, around 4 p.m. in the guest's example, to preserve peak morning writing hours.

Do a caffeine audit, consider a reset if intake is out of control, use a cutoff around noon, and use stimulants for purposeful work rather than passive consumption. The guest describes quitting cold turkey once, with flu-like symptoms for about 28 hours, 18 hours of sleep, and a week-long headache.

Figure out whether you are an early bird, typical, or night owl and align your schedule accordingly. The guest's example routine is waking very early, going to bed early, and using the morning for demanding work.

Mentioned as something he often chooses not to bring on outdoor trips because it adds weight and carries burn risk.