📣 Science, Tech, and nature, all these three are helping you to biohack your behavior and lead to more mental health and physical one.
I know, I have been giving you some biohacking insight a while back. And today I am about to write this article for you, in order to offer you even more tips related to Biohacking, Brain/behavior, and routine.
So, I'll get right to it. Here are the behavioral improvements you can do for yourself.
1. A productive day starts the night before
Avoid heavy exercise, big meals, alcohol, and stress 2–3 hours before going to sleep.
Block blue light to increase melatonin production 1 hour before sleep: feel free to use a gadget to release stress, such as F.lux on the computer, a phone app for relaxation, or even Healy that works on frequencies. I'll make sure to talk more about it since I am using it since last November.
Out of mind, out of sight – write down things that are in your mind.
You wake up in the mindset you go to sleep. You can focus on gratitude and the successes of the day.
Put your phone on airplane mode. This way you will get enough deep sleep, preferably 7–8 hours in total.
Just relax.
2. Charge your body and start with a plan
Take vitamins and supplements (I take liquid vitamin D3, K2, vitamin C, and B complex) and drink 400ml of water with a pinch of salt and a twist of lemon to rehydrate after waking up.
Make sure you conduct your morning routines before taking your phone out of airplane mode.
Go outside and get some sunlight whenever available.
Ground yourself going barefoot on the ground for 5 minutes and do some light body-opening exercise movement. #grounding 🌴
Try a cold shower after a hot shower (2–3 minutes). Stabilize your breathing before you quit.
Meditate for 15 minutes (feel free to use an app or a timer, even if I don't use any of them). Mindfulness is what I do and really worked for me better than meditation. But I still enjoy guided meditations sometimes.
Choose 1–3 major things from your to-do list to complete on a particular day.
Use the Eisenhower Matrix to schedule, delegate, and eliminate less important things (not-to-do).
Start with the most difficult and cognitively demanding tasks first.
Here is a simple one done by me but you can find many more on the internet by just typing Eisenhower Matrix
3. Reduce interruptions for better focus
Turn off notifications on your phone and computer. Uninterrupted time means better focus and attention.
Instead, schedule moments during the day when you check email and social media (25 minutes max., each).
Use Pomodoro technique to focus: 1) choose a task, 2) set a timer to 25 minutes, 3) work on the task until timer beeps, 4) take a short break of 3–5 minutes, 5) repeat the cycle 4 times, 6) take a longer break after 4 sessions.
4. Refresh anytime you need more energy
Go for a walk or do bodyweight training (push-ups, squats, and jumping jacks) (15–30 minutes). I just go swimming or do some deep-dives when I am at the seaside living there for 2-3 months.
Or, take a power nap if you got less than 7–8 hours of sleep (25 minutes).
Breathe deeply in and out 30 times. Exhale and hold your breath for 1 minute. Repeat 3 times.
Try a deep relaxation application or frequency device if you have any and use it for 10 minutes for maximum relaxation. Some apps are free to download.
5. Fuel yourself properly throughout the day
Before anything else, drink a green juice to turn your body into a much more alkaline environment. That glass with a bit of salt and lemon can be a replacement.
For vitamins, consider in the morning a vitamin B complex, vitamin D3 taken with K2, vitamin C (or a shot of sea buckhorn), and a multivitamin. For lunch, include greens and other sources of fiber. For the evening, take magnesium and optionally melatonin (0.1–1mg), but not for a long period. I have taken it for 1 week until my brain had enough and wanted to generate its own. Hehe!
Don’t eat too much on each meal. If possible, limit carbohydrates for dinner only. Use 1 tbsp of apple cider vinegar on your salads for blood sugar regulation. Use max 4–5 cups of coffee or tea per day.
Consider doing intermittent fasting 1–2 times per week: start with a fat-based morning coffee, tea, or just water, skip lunch and eat all major daily calories during dinner time.
Alternatively, choose a window of 8–10 hours for all your calorie intake (time-restricted eating).
Stay hydrated, not just with coffee. I used to go to the Botanical Garden and get 5-10 L of pure spring water to bring home. Maybe you have a place nearby where you can also get some for yourself.
This is it for today.
Thank you for reading! 💜💗❤️
With care and respect,
