Real Friends, 5 Tools For Improving Motivation, And Takeaways From The End Of Life
Real Friends, 5 Tools For Improving Motivation, And Takeaways From The End Of Life
Happy Thursday Morning!
I hope you’ve had a great week so far. Let’s close it out strong.
I’m experimenting with a new format this week that is based on the 3 Pillars of Longevity Minded: Living Longer, Feeling Healthier, and Cultivating Purpose.
I would love to hear your feedback on this format or any other suggestions you have. Let me know on Twitter or by hitting reply to this email.
Now, let’s dive in.
Live Longer: The Importance of Real Friendships
Friendship is one of the key factors in finding and maintaining happiness as we age.
Real friendship isn’t found in the friends you carpool with or exchange favours with every so often. Real friends mutually value each other’s existence. They share similar passions and enjoy each other’s company for the sake of the experience – not to achieve an external outcome like money or success.
True happiness from friendships will come from having a few quality friends, not a bunch of surface-level friends.
The “real” friend test is simple: How do you feel about yourself while in the presence of the other person?
Around a true friend you should feel like you can be yourself and act out your values.
If you find yourself saying things that aren’t quite you, making jokes you wouldn’t normally make, or are unable to speak your mind, the person you’re around probably isn’t a real friend.
Recognize surface-level relationships for what they are and invest in real friends.
It takes time to create great relationships, but it’s worth it.
Feel Healthier: 5 Tools For Improving Motivation, Energy, and Focus To Optimize Your Performance All Day Long
Just like you, I have a busy life filled with goals, dreams, and responsibilities.
But with so much to do and limited time in the day, I need to make the most of my days by optimizing my performance all day long.
Here are 5 tools from neuroscientist Andrew Huberman I use to increase motivation, boost energy, and improve focus.
Tool 1: Sunlight Exposure (Eyes + Skin)
Tool 2: Morning Caffeine Consumption (100-400mg)
Tool 3: Eat Tyrosine-Rich Foods
Tool 4: Consume Sufficient B Vitamins (Ultimate Vitamin Guide)
Tool 5: Avoid Light Between 10 PM to 4 AM
Tool 1: Sunlight Exposure
Within the first 1-3 hours of waking, view with your eyes and expose your skin to as much sunlight as possible.
Two rules:
The sun should not be so bright that it blinds or hurts your eyes – if it is, divert your eyes further away from the sun (but do not wear sunglasses).
Do not let your skin get burnt.
Tool 2: Morning Caffeine Consumption
Drink your coffee or tea (100-400mg of caffeine) in the morning.
Caffeine increases the number of certain dopamine receptors which can boost motivation and improve focus.
Be sure to halt caffeine consumption by 2 PM to prevent interference with your sleep.
Tool 3: Eat Tyrosine-Rich Foods
After you've nailed sunlight exposure and caffeine consumption, turn your focus on diet.
Ensure you're eating tyrosine-rich foods:
Meat: Chicken, Turkey, Fish
Nuts: Peanuts, Almonds
Fruit: Avocados, Bananas
Dairy: Milk, Cheese, Yogurt
Tool 4: Consume Enough B Vitamins
Ensure you consume an adequate, but not excessive, amount of B Vitamins.
My Ultimate Vitamin Guide will provide you with dosage guidelines and whole food options for each of the eight B Vitamins (B1, B2, B3, B5, B6, B7, B9, and B12).
Tool 5: Avoid Light Between 10 PM to 4 AM
Viewing light between these hours can negatively impact your circadian rhythm.
That's it! Starting now it's time to implement:
Tool 1: Sunlight Exposure (Eyes + Skin)
Tool 2: Caffeine Consumption (100-400mg)
Tool 3: Eat Tyrosine-Rich Foods
Tool 4: Consume Sufficient B Vitamins
Tool 5: Avoid Light Between 10 PM to 4 AM
The reason this framework works so well is because it's founded in science and supported by one of the leading neuroscientists in the world, Andrew Huberman.
So, don't fall into the trap of expensive but unproven nootropics or other gimmicks.
Do this instead.
For a deeper dive, you can listen to the full 2-hour podcast these tools were pulled from.
Cultivate Purpose: The Tail End
The most impactful article I’ve ever read is called The Tail End by Tim Urban.
If you haven’t read it, I couldn’t recommend that you do enough. Honestly, this post revolutionized my life—and completely changed how I prioritize my time and manage major life decisions.
Because of the introspective stage of my life that I’m in, it’s been on my mind a lot lately.
Although the full article is certainly worth reading, here are the 3 takeaways Tim leaves us with:
Living in the same place as the people you love matters. I probably have 10X the time left with the people who live in my city as I do with the people who live somewhere else.
Priorities matter. Your remaining face time with any person depends largely on where that person falls on your list of life priorities. Make sure this list is set by you—not by unconscious inertia.
Quality time matters. If you’re in your last 10% of time with someone you love, keep that fact in the front of your mind when you’re with them and treat that time as what it actually is: precious.
And, as always, please give me feedback. What did you like or dislike? What do you want more or less of? Other suggestions? Please let me know. Just respond to this email, leave a comment, or send me a Tweet @jackrossdixon.
That’s all!
Until next week,
Jack