When life is too routine, entire years can blur together into "memory sinkholes." To counteract this, intentionally schedule two weekly adventures: a "big" one (3-4 hours) and a "little" one (under an hour). This practice injects novelty, makes time more memorable, and gives you events to anticipate.

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.

While time tracking is for management, its surprising long-term benefit is creating a detailed journal. By capturing context around events, it creates richer memories. This act of savoring makes time feel more expansive, combatting the feeling of "where did the time go?"

Instead of relying on big efforts like meditation, develop awareness by creating "Still Points"—using a recurring daily event (e.g., going to the bathroom) as a trigger to ask yourself, "What am I thinking and feeling right now?"

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.

Time feels faster as we age because life becomes more routine. To counteract this, introduce novel experiences and intensity, which create distinct memories (the 'holiday effect'). For daily life, slow down time by intentionally romanticizing small moments, like a cup of coffee, forcing your brain to process the present rather than glossing over it.

The subjective passage of time is linked to the density of new memories created. Routine weekends feel short because few new memories are formed. By seeking novelty—taking a new route home or rearranging your office—you force the brain to record more, stretching your subjective sense of time.

To avoid running out of material, dedicate a few moments each day to a simple exercise: ask, "If I had to tell a story from today, what would it be?" Documenting the answer in a spreadsheet creates a searchable, ever-growing database of personal anecdotes, ensuring you always have a fresh story to tell.