Write thanks letter unsent — for yourself.

Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.

Log 3 small wins daily — trains brain to see positive.

Before sleep, write 3 good things and reason for each.

Write to someone who positively shaped you, then deliver personally.

Each week, use one of your strengths in a new way.

Write 15 min about best version of self in 5 years — you may see self.

Recall a great old day in full detail — generates new positivity.

In good moment, stop. Don't rush task — intensify.

Write 5 gratitudes daily for 21 days.

One random kind act daily — lifts your mood more than recipient.

5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.

Find an activity where you lose time — this is flow.

Log moments where you felt deeper meaning — discover what matters.

4 intersecting circles: love, good at, world needs, pays. Intersection = ikigai.

20-min walk looking at what amazes you — increases happiness, reduces anxiety.

In your day, pause at 3 beauty moments — new pleasure forms.

With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).

Per goal, 3 ways — so you don't collapse if one blocks.

Retell life story from positive angle — discover identity.

Short cycles of 25 minutes work and 5 minutes rest that restore focus in a single session.

Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.

Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.

Open with shocking question, surprising stat, or personal story — grab first 5 seconds.

Do not call out of the blue. Text an hour before: "Can I have 15 minutes now or after dinner?"

When you feel "similar story" hijacking, resist — don't interrupt with yours.

Each evening: event + person + a hard angle that held good — anxiety prophylaxis.

When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.

Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.

Draw a table: rows = team members, columns = skills, cells = competence 1-4.

Each active project: continue or kill? No "waiting" middle ground.

You cannot improve what isn't first documented as a standard — document today's best-known method before searching for a better one.

Teach your child listening isn't just with ears — it's full body: eyes, ears, mouth, shoulders, feet.

Write a prompt that gives the AI model precise context, role, task, and expected format.

Assign the model a specific background and expertise so its answer matches a real expert level.

Show the model 2-5 examples of the desired output style so it mirrors the pattern with high precision.

Ask the model to decompose the problem and show its reasoning before answering, raising accuracy on complex tasks.

Ask the model to write a numbered plan first and wait for your approval before executing.

State explicitly what you do not want in the output (words, styles, assumptions) to cut later editing.

Request output as JSON with a defined schema to enable automated processing without manual parsing.

After the model answers, ask it to critique its own answer and improve it before final delivery.

Ask the model to explain a complex idea to a 5-year-old, then raise the level gradually.

Learn 4 signals that reveal the model invented info instead of citing documented fact.

Do not use AI-sourced info before verifying it in two independent external sources.

The model does not know what happened after its training cutoff. Know each model's cutoff.

RAG (Retrieval-Augmented Generation) fetches real docs for the model before answering. Know the difference.

Delete any app unopened in 30 days — lose apps before they cost you focus.

Every Sunday, unsubscribe from 5 newsletters you did not read this week.

Use an LLM to draft an email in 30 seconds, then edit by hand for personal tone.

Convert a meeting transcript (60+ min) into decisions and action items in 2 minutes.

Don't pick the first title that comes to mind. Generate 10 with varied angles, then choose the best.

Ask the model to question you instead of answering, surfacing and deepening your understanding.

When an LLM helps you with content you publish or send, disclose it clearly.

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

Block 90 daily min for deep work with no phone, email, or colleagues — with a fixed startup ritual.

At any moment, one tab, one window, one task — multitasking is a neural myth.

Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.

Each morning, write a schedule naming what you'll do each 15-min slot — fewer decisions, 2x output.

Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.

Flip the rule: notifications off by default, on only during a chosen hour for chosen people.