Don’t talk too much

Dump it all out. Write some lists, or simply use the "worry diary" technique and jot down all of the things you’re stressing about. 

Do this before your "power down" time. This helps your mind let these things go. Once they're written down, you can relax; there's no chance you'll forget them.

If you’re experiencing sleeping problems: 

• Cut back on caffeine (particularly after midday). 
• Avoid eating a particularly heavy meal late in the evening.
• Meditation and supplements can also affect sleep so it’s best to get educated about what you’re taking.
• Intense exercise late at night isn't recommended.

A mental model is an explanation of how something works. They are beliefs, worldviews or frameworks of thinking. You carry a certain kind of thinking in you to arrive at a solution to a problem.

Some examples:

• Demand and Supply: to understand the economy
• Game Theory: to understand trust and relationships
• Entropy: to understand disorder and decay

“Scientists generally agree that no theory is 100 percent correct. Thus, the real test of knowledge is not truth, but utility.”

It is imperative to sleep 7 to 9 hours for most adults.

An alarm clock or phone alarm can interfere with the body's sleep cycle to wake us up before a cycle is completed. It is healthier to sleep while not being simulated and wake up naturally.

Apart from rest, it is crucial to have a daily exercise routine and get some sun exposure regularly.

Human beings are designed to move and be in the sun, trekking and toiling for hours. If you are feeling tired, walking outside in nature and getting some sun will help.

Sleep has a positive impact on your mental, physical, and emotional health.
If you don't sleep well during the night, give yourself permission to take a nap during the day. Naps of 10-20 minutes can boost alertness without creating the post-sleep brain fog of longer naps.

Plan and schedule breaks into your daily schedule.
Let your brain know that within a relatively short amount of time, you will have a clear break to check social media, walk around, respond to texts, or do whatever nonwork habit you want.

1. While keeping your mouth closed, take a deep breath in through your nose, counting to 2. The breath does not have to be deep. 
2. Put your lips together as if you are starting to whistle or blow out candles on a birthday cake. This is known as “pursing” your lips.
3. While continuing to keep your lips pursed, slowly breathe out by counting to 4. Don’t try to force the air out, but instead breathe out slowly through your mouth.

• It’s been shown to reduce how hard a person has to work to breathe.
• It helps release air trapped in the lungs.
• It promotes relaxation.
• It reduces shortness of breath.

Practice it 4 to 5 times per day, daily.

Pursed lip breathing is best for performing strenuous activities, such as climbing stairs.

• Get a good night's sleep or take a power nap after learning something new, to help retain and retrieve memories better. Sleep deprivation and acquisition of too much information will not help you save those memories.
• Get moving, to improve the flow of oxygen-rich blood in your brain and to trigger neuron growth and new connections in the brain - critical for memory.
• Improve your diet. Fats from food can build up the brain, resulting to poor blood flow.

Any system or device designed to aid memory:

• patterns of letters or words (common mnemonics)
• ideas (memory palace)
• associations (chunking)

Make choices leading to the life you want to create for yourself. Don't let your past hold you back.

Your life might not seem to be the best fit for someone else, but it should a life you are happy with. Create a life you love.

Start where you are right now.

• Align your life with your own core values - those things that are most important to you personally.
• Find time to do the activities you loved doing as a child. - join an activity group or take a class.

Listen to yourself and take action on what you discover.

Trying new things will keep the relationship from coasting into routine. this drives up the dopamine system and can sustain feelings of romantic love.

This doesn’t have to be a major change, like taking a trip around the world or deciding to have a baby. Little things, like trying a new recipe together, or going for a walk around the block instead of staying in for a movie, can provide the novelty your brain craves.

Touch is proven to foster connection, it drives up the oxytocin system and can give you feelings of deep attachment to your partner. 

But you don’t have to constantly be battling your fears. You only need to be courageous for 20 seconds at a time.

If you courageously confront fear for 20 seconds every single day, before you know it, you’ll be in a different socio-economic and social situation.

Research shows that 2.5 to 4 hours after waking is when your brain is sharpest. Early morning is also when you’re most disciplined.

Do the work of your choice early in the day.

When the afternoon brain fog hits, it's often just because of our natural circadian rhythm.

First, take a break. Get a snack or a power nap if you can. 

What you need next is a mini-version of your morning ritual. Review your goals and the progress you’ve made this morning. Nothing is more motivating than progress.