 There's a slightly different answer for people who are burned out than people who are sort of Content and a little lazy and a little fearful, you know, that's what there's slightly different answers Okay, but because usually if you're becoming with burnout You have to start and this is really useful for anybody You want to just start by like manicuring your nervous system, right a little bit of emotional regulation So like anybody who's burned out you want to start by trying as much as you can to get seven eight hours of sleep For example, just like baseline. This is the amount of sleep we need We know hydration nutrition that sort of stuff And you want to lean on basic tools like social support make sure you have a good social support network And you reach out and you're actually, you know, really base This is the basic stuff that helps us manicure our nervous system And then depending on how jacked you are do one to two to three of the following a day So if you're a little anxious, right a little burn You want to do either a gratitude practice a mindfulness practice or exercise? And it's literally a five-minute gratitude practice and I could talk for the next two hours about the neuroscience of gratitude and why it's important But let's just gratitude practice Mindfulness for stress production. You want 11 minutes of like breath work a day. It doesn't have to be super fancy Or I love running Loving kindness meditation because it's a freaking script and you find an online, you know And you literally just have to run the script and it does the same thing It's actually better than most other forms of mindfulness or 20 or 40 minutes of exercise, right? You exercise when your exercise is very anxiety You want to wait for your lungs to open up and to get a little quiet upstairs There's a sign that the brain is released nitric oxide. It flushes all the stress hormones out of your system So like what I tell the people is if you're a little Anxious little burn do you want a day to it at you know, or three days That's where you sort of want to start Really with if you're anyone that's those are sort of like the peak performance basics This is how do you just get in the ring? But the thing I want to emphasize and this is really the place to start Everybody has what's known as a primary flow activity For me it's skin meaning like 80 90 percent of the time I go skiing It just drops me into the zone for my wife It's hiking with the dogs in the back country for my best friend It's playing guitar for another good friend of mine It's code and for you know jigsaw puzzles like whatever it is for you You want to double down on that and in fact the research shows that if you spend three to four hours a week on a primary Flow activity that might be the single best intervention to start with and here's the thing It's it does all kinds of stuff. So flow's a focusing skill So the more flow you get the more flow you get so if you're going skiing on Monday, you know for you It's your primary flow activity might mean more flow at work on Tuesday Wednesday and Thursday We know the heightened flow massively boosts happiness well-being Overall life satisfaction those things and the afterglow flow seems to last a couple days the heightened creativity Well, it'll last a flow state by a day maybe two And when we move into float resets the nervous system towards zero So it flushes our stress hormones out of our system and I'd like to mention a repeat performance aging point of view There are nine known causes of aging all of them What do they have in common? Inflammation stress and inflammation so anything you can do to combat stress and inflammation is combatting aging and it's you know sort of job one so You get a lot of bang for your buck with your primary flow activity And the thing about it isn't the reason I wanted to mention it because you described a certain type of person And what happens is as we start to age Whatever you usually around right around 29 30 like those the exact age group you described you put away childish things Oh, no, I got a family. I got a job. I've got responsibilities. I can't ride my skateboard. I can't ride my serpent I'm not gonna play my guitar. I you know all those things go away and It's the exact Opposite of what you need to be doing right like so it's very counterintuitive and it's also I will tell people I will say Everything I'm talking about whether it's this or a handful of the things they sound. They're not sexy Right, like there's nothing really say I always say nothing I talk about if you bring it into a bar on Friday night It's gonna get you late You're not injecting rhinoceros horn peptides into your testicles, you know, I'm like none of that shit is happening Not well, it's just it's the most deadly effective stuff in the world period It's what all the science shows and everybody wants they either want a shortcut or they want to whiz bang Where's the app? Where's the technology? You know and I I like simple psychological tools that produce powerful neurobiological reactions