10 routines for smart self-optimization in daily life

• Drink water immediately after waking

Start the day with one to two glasses of water, optionally with lemon and a pinch of salt. This can rebalance electrolytes after sleep and support the start of the day.

• Enjoy meals mindfully

Turn off the TV or laptop while eating and focus on your meal. Chew each bite about 30 times to aid digestion and promote satiety.

• Reduce dairy and gluten products

Minimise consumption of dairy and gluten-containing foods, as these can cause digestive issues. Alternatives like rice, soy, almond or pea milk can be a helpful addition.

• Keep an eye on standard supplements

Omega-3 fatty acids from krill or algal oil, vitamins D3 and K2, and nootropics such as brahmi, L-theanine from green tea extract, ginseng, ginkgo, CDP-choline or alpha-GPC can be useful additions for energy, focus and well-being.

• Plan a digital detox

Turn off electronic devices like laptop, smartphone or TV regularly. Start small, e.g. with one hour daily, to avoid overload and find calm.

• Improve sleep hygiene

Make your bedroom dark and cool (16-18 °C). Avoid artificial light one to two hours before bedtime to support melatonin production and encourage sleep.

• Manage blue light

Daylight perceived through the retina signals the body that it is a bright day and keeps you awake and focused. In the evening, glasses with a blue-light filter can help avoid suppressing melatonin production and make falling asleep easier.

• Consciously shape your thought patterns

On average a person thinks 60'000 times a day, with up to 85% of these thoughts being negative. Try to avoid phrases like “I can't” and instead use positive affirmations to steer your thoughts in a constructive direction.

• Consider the movement pyramid

The base is 30 minutes of daily moderate activity, e.g. walking, cycling, dancing or gardening. Endurance: 3-5 sessions of 20 minutes per week with running, skiing or ball sports. Strength: 2-3 times per week 10 minutes of strength training, yoga or gymnastics. 

• Barefoot walking and forest bathing

Barefoot walking strengthens the foot muscles and can be relaxing. Spending time in the forest boosts oxygen supply, can reduce stress and contribute to greater well-being.