mental-tips

Fifteen minutes of continuous, unedited writing about whatever is weighing on you. Nobody reads it, including you — for three or four consecutive evenings when something specific is looping.

Walk at an ordinary pace with attention on the feet, the arm swing and the air on the face — ten minutes, no podcast, no destination. Best as a transition between two blocks of work.

Stop eating at least 3 hours before lights-out. Late meals delay melatonin onset, elevate overnight glucose, and fragment deep sleep — three mechanisms that compound into measurable longevity deficits over time.