Thread by @stijnnoorman

Jordan Peterson and Andrew Huberman changed my life.

I watched hundreds of their videos over the last few years.

Here are the 20 best habits I learned that will change your life:

1. Caffeine Use

How to use caffeine properly:

• Don’t take caffeine within 90-120min of waking up
• Don’t take caffeine 10 hours before going to bed
• Don’t take more than 3-4 cups of coffee per day

Use this as guidelines, not rules.

2. Overcoming Procrastination

Procrastination is a trick of your brain to save energy.

This is good for survival but not for your goals.

Do what you actually need to do.

3. Sleep Optimization

Sleep is the number 1 productivity hack.

• Avoid screens in the evening
• Get 8 hours of sleep per night
• Have a consistent sleep schedule/rhythm

Sleep well to perform well.

4. Walking

Walking is extremely underrated.

• Improved mood
• Improved sleep quality
• Improved cognitive performance

Start taking daily walks.

5. Deep Work

Our brains work best in 90-minute cycles.

• Set 1-3 goals
• Remove distractions
• Fully focus on working

Repeat this a few times per day for maximum productivity.

6. Overcoming Anxiety

Anxiety is an illusion

It grows when you don't confront it.

But it vanishes when you do.

Slay the dragon in its lair before he comes to your village.

7. Dopamine Control

Dopamine is the molecule of craving and pursuing.

You optimize it with:

• Nature
• Exercise
• Journaling
• Cold exposure
• Social connections

Optimize your dopamine.

8. Clarify Your Goals

Write down:

• Who do I want to become?
• What do I want to achieve?
• What do I want to do?

Define what success looks like so you can pursue it.

9. Supplementation

Take the right supplements to optimize your body:

• Omega 3
• Vitamin D
• L-theanine
• Magnesium
• Healthy diet
• Ashwaganda
• Multivitamins

Garbage in, garbage out.

10. Don't Trust Everybody

Be careful who you share good news with.

Not everyone will be happy for you.

Only share it with good people.

Work and win in silence.

11. Intermittent Fasting

Fasting is extremely underrated.

• Improved focus
• Improved weight loss
• Improved productivity

An 8-hour feeding window seems to be the sweet spot.

12. Rules For Life

Don't compete with others.

Outcompete your past self.

Compete with your potential self.

13. Sunlight Exposure

Get sunlight exposure.

• 5-30min morning walk
• Resets your internal clock
• Improves mood and energy

Make sunlight part of your morning routine.

14. Positive Emotion

Dopamine is released when we move to a desirable goal.

The bigger the goal the more dopamine gets released.

So aim high, break it down, and reap the dopamine.

15. Physiological Sigh

Breathing can relieve stress.

Huberman recommends the physiological sigh.

Here's how you do it:

16. Cold Exposure

Cold has positive effects on:

• Fat loss
• Dopamine
• Metabolism

Worth it for 1-3min of discomfort.

17. Exercise

Exercise multiple times per week.

Do 150-200min of zone 2 cardio per week to stay healthy.

Lift weights +3x times per week to feel good and look good.

18. Mindfulness Meditation

A lot of stress comes from focusing on what we can't control.

Mindfulness helps you to focus on what you can control.

Here's how you do it:

19. Aim Low Enough

It's hard to make big changes.

But anyone can make tiny changes.

Stack micro wins to change your life.

20. Gratitude

Last but not least: be grateful.

Science has proven that there are countless benefits.

Thanks for everything you're doing! @jordanbpeterson and @hubermanlab .

@jordanbpeterson @hubermanlab Habits that will change your life:

• Fasting
• Sunlight
• Exercise
• Gratitude
• Deep work
• Meditation
• Caffeine use
• Supplements
• Cold exposure
• Caffeine timing
• Physiological sigh
• Dopamine control
• Sleep optimization
• Aim up but low enough

@jordanbpeterson @hubermanlab One other habit that changed my life is writing online.

I wrote an ebook to help you to build a digital writing business via X that gives you freedom.

Instant access (free):
stijn-noorman.kit.com/b8f501dc54

@jordanbpeterson @hubermanlab If you enjoyed reading this:

1. Follow me @stijnnoorman for more posts on business, writing, and self-improvement.

2. RT the first tweet & check my pinned tweet if you're an entrepreneur and want to grow and monetize your personal brand via X. Thanks for reading!

I built a 6-fig solo creator business on X.

I share the best strategies for free in my newsletter, join 6,800+ creators to learn to do the same (free):

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