Longevity Building Block #4: Mindfulness

F R A M E W O R K (the what)

  1. Manage and minimize stress

  2. Maintain stable, nonreactive moods

  3. Experience regular transcendence 

  4. Maintain an open curiosity and hunger for knowledge

  5. Challenge the mind and body to endure periodic discomfort 

  6. Reduce the effect of ego on thinking and actions

M Y R E C I P E (the how)

  1. Meditate for 20 minutes every morning, ideally in the sun

  2. Write and/or journal daily

  3. Read books across industries and topics

  4. Discover a creative outlet you most enjoy and practice it weekly

  5. Psychedelics, weekly/monthly microdoses and yearly guided high doses

  6. Minimize choices, put as many decisions on autopilot as possible e.g. clothing, food

  7. Appeal to minimalism with belongings. Buy things for the purpose they serve. 

  8. Keep your home, vehicle and work spaces clutter-free, clean, and organized

  9. Design the spaces you spend the most time in a way that inspires and uplifts you

  10. Learn something new every quarter, test your knowledge by explaining it to someone who knows nothing about it

  11. Travel often, experience new ways of living and thinking

  12. Seek out intellectually stimulating discussions, often with those who think differently

  13. Practice holotropic breathwork 

  14. Use the Spire to measure and improve your breathing 

  15. Cryotherapy and sauna practice weekly

R E S E A R C H (the why)

  1. PubMed: Can meditation slow rate of cellular aging?

  2. NIH: Mindfulness Training for Healthy Aging: Impact on Attention, Well-Being, and Inflammation

  3. EOC Institute: Super Longevity: How Meditation Dramatically Extends Human Life

  4. Sauna use linked to longer life, fewer fatal heart problems

  5. University of Helsinki: Research finds traveling can increase your lifespan

  6. NIH: Curiosity and mortality in aging adults

  7. NIH: Creativity and longevity

  8. These Psychedelic Drugs Show Promise for Treating Mental Health Disorders

  9. What can minimalism do for mental health?

  10. Ted: The Paradox of Choice

  11. The Anti-Aging Benefits of Whole-Body Cryotherapy

Up next:

Longevity Building Block #5: Purpose