Comprehensive Life

This post highlights the importance of sleep as an essential element for health and well-being, similar to nutrition and hydration. Details the sleep process, including REM and non-REM phases, and the impact of key hormones such as melatonin, adenosine, serotonin, and growth hormone on sleep regulation. It highlights the benefits of restful sleep, such as cognitive and physical improvement, and the risks of sleep deprivation, such as obesity and mental decline. To improve sleep quality, it offers practical tips such as establishing regular sleep schedules, avoiding exposure to blue light and caffeine before bed, maintaining a dark and cool environment,...

This post explores how serendipity, far from being mere chance, can be fostered through specific attitudes and behaviors. It defines serendipity as the unexpected and fortunate discovery of something valuable while searching for something different, and details eight strategies to increase the probability of such discoveries: keep an open mind, be curious, connect with others, accept uncertainty, be attentive to opportunities, learn from failures, be grateful and recognize the role of chance. Each strategy is illustrated with historical examples of serendipity, such as the discovery of penicillin by Alexander Fleming and Teflon by Roy Plunkett, emphasizing that such advances are...

Demystifying Habit Building: This post addresses the challenge and science behind forming habits, debunking the idea that 21 days is enough. Explains that a habit is an automatic action in response to a signal, formed by repetition and composed of signal, routine and reward. He cites varied studies, revealing that forming a habit can take from two to eight months, with an average of 66 days, but varying widely depending on the complexity of the habit and individual motivation. It offers tips to speed up this process, such as starting small, linking habits to existing cues, and practicing self-motivation, as...

The Key to Lasting Changes: Identity and Habits: This post delves into the universal challenge of making significant changes in our lives. He quotes James Clear to illustrate how without altering the system behind our behaviors, it is difficult to maintain long-term habits. The author shares personal experiences to demonstrate how focusing on changing identity, rather than outcomes, leads to lasting change. When transforming identity, it is not about taking temporary actions, but about being someone who embodies those habits (such as enjoying healthy eating or being teetotal). It proposes a focus on being, rather than doing, urging you to...