Night & morning routines & strategies necessary for positive neural
activity to occur that support & strengthen the development of more
permanent wiser cognition.
Rewire your brain at Nighttime: 6:30pm- 9:30pm
General best evening practices
o Eat light and healthy (no late-night unhealthy snacks)
o Drink a lot of water
o Some type of exercise (walking, yoga, swimming)
o Watch/ view higher quality-content that helps build a wiser brain
o Do not feed the emotional brain.
o Stop watching T.V 1 hour before intended sleep time
o Think about positive thoughts – reflect 5-10 minutes
o Think about goals- reflect 5- 10 minutes
o Think about who you want to be and who you are – reflect 5-10 min
o Think about being selfless – reflect 5-10 minutes
o Practice adopting the perception that “everything is actually fine & okay”
o Read, paint, listen to music, play piano, write or talk without judgment
o Practice simplifying your perspective- self heal- literally talk to yourself 5-10 min
o Practice not being attached - self heal- literally talk to yourself 5-10 min
o Practice appreciation - self heal literally talk to yourself 5-10 min
o Move alarm clock further away
o Play a game, do a puzzle- enter a “flow” state of mind
o Buy a better music alarm clock that can play custom music/ songs you like
o Learn something new
o Create a schedule for the week
o Smile in the mirror 10 times
o Read book on consciousness, self-help, psychology etc.
o Catch yourself feeling and focusing on negativity and immediately let go
o GO TO SLEEP HAPPY- make yourself happy, even if you must fake it.
o Analyze yourself like a scientist
o Create pie charts/ visual representations of your thoughts, mood etc for the day
o Have a conversation with loved ones
o Engage your creative and wise mind – 10 min – 1 hour
Develop a healthier bedtime routine:
o Be disciplined on a fixed sleep schedule
o No extended amounts of time of blue light 1 hour before sleep
o Read at least 1 page of any book before sleeping
o Meditate for 10-45 minutes before sleeping
o Write down goals for next day in book
o Listen to affirmations before sleeping
o Write down what you are grateful for
o Write down 3 reasons why you are depressed
o Write down 3 solutions/ reasons to not being depressed
o MAKE A PLAN FOR TOMORROW
o Write something inspiring for someone else
Rewire your brain within first 10 seconds of waking up
Smile
Be thankful for waking up
Imagine that your life is exactly the way you want it and exactly the way it “should” be
Wake up earlier everyday
Never hit the snooze button
Tell yourself 3 affirmations
Listen to affirmations
Think of a song that makes you happy
Listen/ appreciate alarm clock song that makes you happy
Immediately think of a reason why you should be grateful
Think of 3 goals for the day
Chew very minty gum or a mint
Smell a strong sent
Listen to voice recording
VISUALIZE YOURSELF HAPPY
Rewire your brain right after waking up- within 20 minutes
Contract and flex your whole body and then let everything go- do this 10 times
Watch your breath un-judgmentally (meditate- 10 minutes)
Practice detaching from your ego
Try and feel grounded
Write down 3 positive thoughts
Practice gratitude- writing down 3 things you are grateful for
Write down 3 affirmations about yourself
Write down 3 goals for the day
Write in journal
Listen to music
Stretch hamstrings and back (10 minutes)
“Eat your frog”- destroy, zap, eat, visually eliminate or burn your most negative useless
thoughts that embody self-pity & negativity for yourself & others.
Practice identifying with awareness and not “you” (ego)
Drink a liter of water
Exercise (walk, planks, yoga, squats, use rubber bands)- increase neural activity in brain
& increase serotonin and dopamine naturally
Create a mantra for the day
Read your mantra you created
Stand up and stare at the sky
Continue solving a puzzle you have close by
Ask yourself not what the world can do for you today, but what you can do for the world
Deep breathing exercises
Think of something that inspires you (have something set up)
Write down a “perfect day”
SCHEDULE YOUR DAY
Meditate, meditate, meditate
Rewire your brain within first 5 hours of waking up
Do something for loved ones
Work on a project (life legacy, book, painting, puzzle, something creative that you are
trying to finish).
Make a to “Don’t do” List
Read news
Write a short story about helping someone in your life.
Meditate, meditate, meditate
Make yourself a healthy breakfast
Make sure you do SOMETHING that you like doing
Do something you consider productive
Watch inspiring videos
Listen to inspiring podcasts
Read books on how to increase quality of consciousness
Research science of rewiring brain
Think of things that are making you sad, depressed, angry, anxious, write them down
Take concepts that make you sad and practice not identifying with thoughts
Question yourself: the way you think, your morals, your existence, your perspective, if
you are right or wrong, if you are good or bad, if you are selfish or selfless, if you want
what you think you want etc.
Cook healthy foods or meal prep
Make sure you are eating enough vitamins
Research brain food, vitamins for brain & how to increase dopamine/ serotonin levels
naturally
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There are 1,440 minutes in a day.
The more minutes spent training consciousness to focus on unbiased truth, wise perception,
appreciation, selfless thinking, present awareness & big-picture reality, the faster the brain can be
able to develop healthier, more sustainable habits that will support the wise mind, making it
more readily accessible and integrated into the personality. Intuitive awareness will become
innate & a new found ability to detach from emotional hold that ego has will develop. When ego
is grown, identified with and prioritized for many years, it gains control over thoughts, feelings
and negative perceptions of a naturally unbiased, beautiful simple reality. If there are more
minutes in the day where negative thinking, emotional perception & the ego is being supported,
encouraged, fed or strengthened, it will take more minutes to curb that & build the opposite
positive pathways that are closer to an objective wiser reality of existence.
The “work” required to do this includes: devotion, intent, curiosity, talk therapy, learning about
and practicing good habits, adoption of positive-thinking obsession, consistent and frequent
exercise, healthy eating, challenging perspective & serious self-reflection sessions (through
meditative practices, worksheets, brain rewiring methods, consistent routines & other mental
exercises etc.)
Once all these primary solutions are experimented with & practiced consistently for an extended
period (months to a year), then medication can help push progress even further. Starting
medication before any of this can alter brain chemistry, deter real progress, build more negative
neural pathways & should only be the first primary solution for extremely ill humans.
Rewiring Consciousness Over Time
(Using Holistic & Mindful Methods)
90%
80%
70%
60%
50%
40%
30%
20%
10%
0%
Negative Thoughts Positive Thoughts Unhealthy Habits Healthy Habits
1 month 6 months 1 year
