Improving your physical and mental health requires a deliberate, consistent approach to living. The reward can be immense. Mental health is the foundation of everything we do. It influences how we think, feel, and interact with the world. Improving your physical health keeps you resilient, and opens the door to a life filled with energy and happiness. The habits you adopt, the goals you set, and the daily choices you make have a profound impact on your body’s ability to function optimally.
These rules are not quick fixes - they are timeless principles designed to build in impact over time. Let’s explore them in detail, starting with the big one.
Manage Your Dopamine
Dopamine is the "excitement molecule." Managing it well helps you stay focused and energized, and shields you from depression.
- Reduce Social Media Use: Social media is designed to hijack your dopamine system, rewarding you for scrolling and liking. This constant stimulation dulls your ability to feel pleasure from real-world accomplishments. Set boundaries—use social media only with intention.
- Reduce or Quit Coffee: While it feels like a quick fix for low energy, coffee creates spikes and crashes in your dopamine levels. Over time, it can lead to dependency, depression, headaches, anxiety, and irritability. Matcha is a great alternative because it offers a gentler, sustained energy boost.
- Avoid Recreational Drugs: These drugs artificially flood the brain with dopamine, creating intense feelings of euphoria. This "high" is far beyond what your brain would naturally produce. Over time, this overload rewires your brain’s reward system, making everyday pleasures—like spending time with loved ones, enjoying hobbies, or accomplishing goals—feel dull or unsatisfying in comparison.
- Avoid Pornography: Pornography can damage your mental health and motivation more than you realize. It's addictiveness will upset your brain balance, and allow it to possess your thought-space. Remember, every second spent thinking about, and using porn is time stolen from your goals. Redirect that energy into meaningful activities that move you forward.
Get Enough Sleep
Sleep is the foundation of health, yet it’s often neglected.
- Consistency is Key: Your body thrives on routine. Go to bed and wake up at the same time every day to regulate your internal clock.
- Journal Before Bed: Writing helps clear your mind of worries, setting the stage for deep, restorative sleep.
- Benefits of Sleep: Proper rest improves memory, mood, immune function, and decision-making. It’s the ultimate performance booster.
Aim for 8-9 hours per night.
Drink Real Water... a lot
Not all water is equal. The type of water you drink matters.
- Spring Water vs. Purified Water: Purified water is often stripped of essential minerals and treated with chemicals. Purified tap water also usually contains contaminents and additives. Spring water, on the other hand, contains natural minerals that nourish your body and support optimal function. Spring water is more expensive, but your health is a financial priority, so if you can afford it, buy it.
- Hydration and Mental Clarity: Proper hydration improves focus, energy levels, and overall mental health. Use a hydration calculator to ensure you're giving your body the amount of water it needs to thrive.
Stop Smoking
Smoking is one of the most damaging habits you can have, yet it's often underestimated.
- Protect Your Lungs: Your lungs are essential for oxygenating your body. Smoking damages this system, leading to reduced energy and increased risk of illness.
- Enhance Longevity: Quitting smoking immediately starts to reverse the damage, improving your lung function and overall health within weeks.
Cut Out Alcohol
Alcohol is often romanticized, but it wreaks havoc on your body.
- The Long-Term Damage: Even moderate drinking can strain your liver, damage your brain, and increase your risk of chronic illnesses.
- Mental Clarity: Sobriety allows you to think more clearly, feel emotions fully, and approach life with energy and focus.
Say No to Drugs
Drugs disrupt your body's natural systems, often in ways that aren't reversible.
- Marijuana Isn’t Harmless: Regular use alters neural pathways, leading to potential long-term mental health issues like paranoia or anxiety.
- Liver and Brain Health: Recreational drugs place an immense burden on your liver and can affect brain function for the long term.
Wear Sunscreen
Daily sunscreen use is one of the simplest ways to protect your skin.
- Prevent Skin Cancer: UV rays are a major cause of skin cancer, and wearing sunscreen significantly reduces your risk.
- Slow Aging: Sun damage accelerates wrinkles, discoloration, and loss of elasticity. Natural, non-toxic sunscreens protect your skin without harmful chemicals.
Practice Dental Hygiene
Oral health is about more than a bright smile—it impacts your whole body.
- Fluoride-Free Toothpaste: Many mainstream toothpastes contain harsh chemicals. Opt for a natural alternative that cleans without compromise.
- Electric Toothbrush: Think of it as upgrading your tools—an electric toothbrush cleans more effectively in less time.
- Floss Every Day: Flossing removes debris and bacteria that brushing misses, reducing the risk of gum disease and bad breath.
- Tongue Scraping: Removes plaque causing bacteria, prevents bad breath and improving oral health.
- Replace Metal Fillings: Older fillings can leach harmful substances into your body. Consult a biological dentist to replace them safely.
Take Cold Showers
Not required, but are a simple yet powerful tool for improving both physical and mental resilience.
- Boost Circulation: The shock of cold water causes your blood vessels to constrict and then dilate, improving blood flow and delivering oxygen to your muscles and brain.
- Protect Your Skin: Hot water strips your skin of natural oils, leaving it dry and irritated. Colder water keeps these oils intact, promoting healthier skin.
- Build Mental Toughness: Starting your day with a cold shower trains your mind to handle discomfort, making you more resilient in the face of challenges.
Be Positive
A positive mindset is a powerful tool for achieving your goals.
- Practice Gratitude: Regularly acknowledge what you’re thankful for. Gratitude shifts your focus from problems to possibilities.
- Choose Optimism: Life isn’t perfect, but seeing the good in situations gives you the strength to keep moving forward.
Set Goals
Goals give your life direction and purpose. Without them, it’s easy to drift, feeling unfulfilled or unsure of your path.
- Dream -> Plan -> Do -> Live: It all starts with a vision of what you want. Break it down into small, actionable steps. Then, take those steps daily. Remember, progress is better than perfection.
- Question Your Goals: Not all goals are equal. Are you setting them to impress others, or are they genuinely meaningful to you? A worthwhile goal enhances your life, brings joy, or contributes to something greater than yourself.
The Choice is Yours
What will your health look like if you ignore these rules? Picture fatigue, frustration, and unfulfilled goals.
Now imagine the opposite: a vibrant, energetic version of yourself who achieves more, enjoys life deeply, and inspires others.
Say no to short-term indulgences to enjoy the long-term rewards and improved overall health and happiness.
