You perceive the world through the lens of your nervous system, and you can consciously change that lens from stressed to calm by using simple breathing techniques like the 3-4-5 breath.

You should filter all health advice through your own personal experience, as even good advice doesn't work for everyone and you are the ultimate expert on your own body.

A study showed 80% of office workers unconsciously change their breathing to be faster and more shallow when answering emails, which triggers a stress response.

Instead of long, infrequent gym sessions, integrate a short, five-minute heavy lifting session into an existing daily habit, like making your morning coffee.

To ensure you use your home exercise equipment, keep it in a high-traffic area like the kitchen, as the visual trigger makes you far more likely to use it.

Feeling lonely can have a health impact comparable to smoking 15 cigarettes a day, increasing the risk of premature death, heart attacks, and strokes.

Your brain has a 'sociometer' that scans for social threats, which you can calm with simple, positive interactions like thanking a barista to signal the world is safe.

To fight overwhelm, start each day by deciding on the single most important thing you have to do and then acting on it to build momentum.