All protocols

Use substances as recreation, not when you need to be on point the next day.

If using TRT, do it under medical supervision.

If young, work to develop good binocular vision both at near distances and at distance, not just on phones or tablets.

Highlighted as a key electrolyte for hydration and neuronal function during exercise; no dosage provided.

Maintain quality nutrition as a foundational health practice, especially after TBI.

Use movement as one of the strongest secondary cues to anchor brain and body in time; in a reset protocol, he gives jogging in sunlight as an example.

Use timing of eating as a cue associated with waking and circadian alignment; in a reset protocol, eat a meal afterward as part of clustering cues.

Use social activity and rhythms as part of circadian alignment.

As part of a shift-work reset protocol, eat a meal around the same target wake period, either afterwards or before the other cues.

When your schedule is disrupted, cluster light exposure, temperature changes, exercise, food, and social interaction into a single 1–2 hour window (with about 1–2 hours of flexibility) for at least 2–3 days to help reset internal clocks. For example, get sunlight, jog without sunglasses, drink coffee, interact with other people, and eat a meal afterward.

To avoid dopamine spikes and crashes, approach activities with a little less excitement so you can do them more consistently.

When coming off a period of high stress, do some adrenaline-spiking behavior rather than dropping immediately into only passive recovery; specifically, do not go strictly to massage, vacation, and yoga nidra all day long in that context.

He specifically says he does not think red lights should contact the skin directly.

Do intense practices less often because they can be more powerful that way.

Don't default to venting when facing challenges, because it can reinforce your narrative without helping you reframe or solve the issue.

Define goals in terms of moving toward a desired outcome rather than avoiding an undesired one, because approach framing tends to be more motivating and easier to measure.

Set your own targets whenever possible instead of letting coaches, trainers, bosses, or mentors fully define them; if working with a coach or trainer, ask for options and choose among them yourself to preserve agency and increase motivation.

Define goals while in the same psychological and physiological state you'll be in when carrying them out, so the goals are realistic for that future state; for example, if you plan to work out at 6 a.m. while tired, set that goal when sleep-deprived rather than when rested and optimistic.

Include planned slack or a small number of allowed misses in advance so one slip does not derail the whole goal; for example, give yourself three get-out-of-jail-free cards in a month-long gym goal.

Introduce new habits at moments that feel like a break from the past, because these transitions make behavior change easier; this includes major life transitions like moves, new jobs, or marriage, as well as calendar fresh starts like the first day of the year, spring, or even the week.

Use shorter-duration goals to reduce the motivational slump in the middle of goal pursuit; weekly goals are often better than annual goals because the 'middle' is much shorter.

Pair an unpleasant but beneficial activity with an immediately rewarding one to make the task easier to sustain; examples include chores with podcasts or music, or listening to podcasts only while walking for morning sunlight. To preserve the effect, reserve the rewarding media for the paired task.

For unpleasant but useful activities, add a few minutes at the end that are still part of the task but less intense, so the memory of the experience is more favorable and you're more likely to repeat it; applies to hard workouts via a less intense cooldown.

Gently rub just inside the ear canal opening, right outside the ear canal, or behind the ears with light pressure to activate a sensory branch of the vagus nerve. Described as mildly calming, but not sufficient for severe stress or panic.

Use exercise involving the large muscles of the body, especially the legs and trunk, to stimulate adrenaline release and vagal signaling that increases alertness, motivation, and readiness for physical or cognitive work. Examples given include light calisthenics, a few minutes of treadmill walking progressing a bit faster, jumping, resistance training, and running. Exercise is also framed as a way to improve brain function and plasticity.

Mentioned as part of a studied combination with probiotics and a low-ish dose of coenzyme Q10 that reduced symptoms of major depression in the short term.

Sit or lie down, place palms down with elbows at the edge of a table, push elbows down and away from the ears, then turn the head up and to the right and then to the left. Presented as a mechanical way to activate vagal fibers along the neck and promote calm.

Use gargling as another way to activate the calming parasympathetic aspects of the vagus nerve via the back of the throat.

Do not pretend trauma did not happen or that treatment is unnecessary; avoidance worsens PTSD and can lead to complications like substance abuse and self-injury.

Use stimulant treatment as first-line intervention for correctly diagnosed ADHD; emphasized as effective when the diagnosis is accurate.