Before bed, verbally unload all current business and personal challenges into ChatGPT and ask for your top three objectives for the next day. This organizes your mind, provides clarity, and leverages your subconscious overnight.

Writing down specific images from your day is more than memory-keeping; it’s attention training. This practice trains your eye to seek out small, nourishing moments you'd otherwise miss, like a dog napping in the sun. It actively rewires your focus toward what matters and what you want more of.

Insomnia is often maintained by 'conditioned arousal,' where your brain learns to associate your bed with being awake (from working, watching TV, or worrying in it). To break this, if you're awake for 20 minutes, get out of bed until you're sleepy again to re-teach your brain that bed is only for sleep.

When overwhelmed, journaling on a disposable sheet of paper allows for complete, uninhibited expression. This process of externalizing chaotic thoughts helps transition you from being a prisoner of your emotions to an objective observer, which naturally leads to clarity and creative problem-solving.

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.

While morning routines are popular, an evening routine is more impactful. By laying out your schedule and priorities the night before, you eliminate morning decision fatigue and can wake up ready to execute a pre-defined plan, giving you a competitive edge.

Instead of overwhelming commitments, start with a simple, repeatable practice: 10 minutes of guided meditation and 2 minutes of gratitude journaling daily. This 'minimum viable' approach slows overthinking, grounds you, and forces your brain to focus on positive aspects, creating the foundation for bigger changes.

Instead of treating notebooks as a sacred archive, use them as a disposable tool for offloading short-term memory. This approach, focusing on capturing ideas in the moment and stream-of-consciousness writing, reduces the pressure to be perfect and increases daily utility.

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.