The Norwegian 4x4 interval
Four 4-minute intervals near max, three days a week. That's your cardio.
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VO2max intervals
Train the top end. Build into it, and get your heart checked before the first one.
Pre-sleep screen restriction
Put the phone outside the bedroom. Skip the amber glasses.
Daily smartphone screen-time cap
Cap the phone at 2 hours a day and leave the cap on.
Social media reduction and abstinence
Deleting the app won't fix your mood. Replace the hours or don't bother.
Cognitive offloading and the memory tradeoff
Decide you'll remember it anyway, then save it.
LLM as thinking partner
Make it argue with you. Never let it hand you the finished answer.
Time-boxing, Pomodoro and micro-breaks
Set the timer to start the work. The breaks buy you energy, not output.
Flow-state engineering
Set the difficulty just above what you can do, then kill every interruption.
Deliberate practice
Grind reps at a sport or an instrument. At work, hours won't make you great.
Method of loci mnemonic training
Build a memory palace for the one list you need. It won't make you sharper.