Becoming the Architect How to build the habits you want and how to get rid of the ones you don’t.
Author Archives: Jay Downes
Sapien Automation
Sapien Automation The psychology of habit and a heuristics callback.
The Habit Rabbit Hole
The Habit Rabbit Hole To be explored… Topics listed below are ideas that are yet to be summarized. Addiction and self defense mechanisms. No such thing as bad habits. They all serve their purpose but we can’t let go out of fear. Life design limitations How bad do you want it? Changing identity. Motivation …
Habit Building Cheatsheet
Habit Building Cheatsheet How to Create a Good Habit (Atomic Habits) The 1st Law: Make It Obvious 1.1: Fill out the Habits Scorecard. Write down your current behaviors to become aware of them. 1.2: Use Implementation Intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” 1.3: Use Habit Stacking: “After [CURRENT HABIT], I will [NEW HABIT].” 1.4: Design your environment. …
Habit Resources
Habit Resources Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones The 15 Commitments of Conscious Leadership: A New Paradigm for Sustainable Success Optimize (Worksheets) Hell Yeah or No Flow: The psychology of optimal experience 12 Rules for Life: An Antidote to Chaos Beyond Order: 12 More Rules for …
Temperature Therapies
Temperature Therapies Huberman Email Heat Exposure Summary Heat exposure may offer tremendous benefits. However, it is extremely dangerous to use temperatures that are too hot. Pregnant women and children younger than 16 should not sauna. Start slow by using cooler temperatures that don’t significantly increase heart rate. Hyperthermia and dehydration are possible. Also, for men …
Thermoregulation Rabbit Hole
Thermoregulation Rabbit Hole To be explored… Topics listed below are ideas that are yet to be summarized. Infrared research Sun exposure Genetic difference Heat shock protein deep dive The Immunity Fix notes Studies in Finland show bathing in a sauna 4 times a week reduces all-cause mortality and cardiovascular disease risk by 40%. It’s not …
Cold Exposure
Cold Exposure https://www.foundmyfitness.com/topics/cold-exposure-therapy Not good for muscle repair (quells necessary inflammation): https://www.sciencedaily.com/releases/2019/12/191202220355.htm Boundless (ref) Cold thermogenesis: Cold soaks, cold showers, splashing cold water on your face, wearing body-cooling gear, cryotherapy chambers, cool temperature at home, etc. Cold exposure can cause significant increases in metabolism and calorie-burning, increase insulin sensitivity, reduce systemic inflammation, improve sleep and …
Heat Exposure
Heat Exposure https://www.foundmyfitness.com/topics/whole-body-hyperthermia https://www.foundmyfitness.com/topics/sauna Sauna + Exercise for CV health and all-cause: https://pubmed.ncbi.nlm.nih.gov/28972808/ Hyperthermic effect, baths, and depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371197/ Sauna twice per week reduced pneumonia risk: https://www.telegraph.co.uk/science/2017/10/09/saunas-cut-pneumonia-risk/ Boundless (ref) Heat Stress: Heat stress prevents muscle loss by triggering the release of heat shock proteins (HSPs), which eliminate free radicals, support antioxidant production, and repair misfolded, …
Thermoregulation Basics
Thermoregulation Basics We are far too comfortable and require intentional distress (as long as their health is okay) to stimulate growth. Heat and cold exposure are great ways of accomplishing this. Heat shock proteins and saunas Cold exposure, WHM, and ice baths