Positive reframing and logic fail when your body is in a state of fight-or-flight. You cannot access a more powerful story when you're physiologically overwhelmed. The first step must be a physical practice—like breathing, meditation, or exercise—to calm the body before attempting to change the mind.

Meditation is not just for well-being; it's a critical tool for high-stakes decision-making. Dalio states that transcending into the subconscious through meditation provides equanimity and fosters creativity. This mental clarity is more effective than trying to "muscle" through complex problems, leading to better investment outcomes.

Anxiety is largely a product of anticipating a difficult situation rather than the situation itself. The act of confronting the issue head-on—taking action—immediately reduces this anxiety by shifting your focus from a hypothetical future to the present reality of solving the problem.

Mindfulness allows you to see thoughts and emotions not as commands, but as suggestions from a "tiny dictator" you don't have to obey. This mental model creates distance, enabling you to observe an impulse (like anger) arise and pass without acting on it, shifting from reflexive reaction to wise response.

Scheduled thinking time acts as a mental clearinghouse, preventing unprocessed thoughts from racing at night. This practice improves sleep quality and reduces overall stress and anxiety, leading to calmer, more considered decision-making instead of knee-jerk reactions.

True rest requires a mental break, not just a physical one. Use a technique called "noting" to detach from stress-inducing thought loops. When you catch your mind spiraling—even while physically resting—simply label the activity: "worrying," "planning," or "comparing." This act of observation creates distance, helping you step away from the story and return to the present moment.

Anxiety is fueled by rehearsing negative outcomes. The solution is "pattern interruption"—a conscious decision to stop a negative thought spiral as it begins. This isn't passive distraction; it's an active refusal to entertain the thought, immediately followed by an engaging activity.

The brain's emotional center is five times stronger than its rational part. When triggered by stress, it shuts down executive function. A deliberate 90-second pause is a powerful antidote that allows the physiological wave of emotion to pass, enabling clearer, more considered decision-making.

Contrary to popular belief, accepting reality doesn't lead to inaction. Questioning fearful and limiting thoughts removes the mental clutter that causes procrastination, freeing you to act more decisively and effectively.