“Go slow to go fast.” — A few years ago, entrepreneur Derek Sivers lived in Santa Monica, California. His home was right at the beach, and he could quickly get onto a lovely bike path along the ocean. On weekday afternoons, the track was almost empty. So, a few times a week, Derek got on his…

Use physiological sighing to immediately calm your body and mind. — If you want to alleviate stress, you can go about it in many ways. You can ensure that you sleep sufficiently, eat well, and move regularly. And you can use techniques like mindfulness meditation to manage stress more skillfully. All of those approaches are great long-term solutions. …

Use optimal breathing to feel great and perform at your best. — My friend Anders Olsson is one of the world’s leading experts on optimal breathing. When I first picked up his book, The Power of Your Breath, I was blown away. I had no idea that most people breathe incorrectly and how problematic that is for the body. But the more…

Use deliberate smiling to release tension in your face, your mind, your body — and in everyone around you. — Thich Nhat Hanh was a Buddhist monk, mindfulness teacher, and peace activist. He was also a prolific author, and in his writing, he often emphasized the importance of smiling. Here’s an example from his book Peace is Every Step(1): Mona Lisa’s smile is light, just a hint of a smile…

Reframe nervousness as excitement—and turn stress into a powerful energy source. — Bruce Springsteen signed for Columbia Records in 1972. Since then, he has played about 2,600 live concerts(1). But despite his vast experience, he can still feel his nerves kick into high gear before every show(2): Just before I go on stage, my heart beats a little faster . . …

Use “temptation bundling” to make your desired habits more appealing. — Katy Milkman is a behavioral scientist and professor at the Wharton School. A few years ago, she struggled to hit the gym as often as she’d like. So, in an attempt to change her exercise behavior, she came up with a clever strategy. She committed to listening to her favorite…

Use commitment devices to stick to your habits and achieve your goals. — In the Odyssey, the ancient Greek author Homer tells the story of King Odysseus’ journey back home from the Trojan War(1). At one point, Odysseus was about to sail past the sirens, which was a risky affair. The sirens were seductive, cunning, and dangerous creatures. They were known to mesmerize…

Use this 20-minute morning routine to feel great and perform at your very best. — If you want to start a morning routine, you can find a lot of advice online. And while most of it is pretty good, almost all of the recommended routines have one major flaw. They assume that you have a lot of time available every morning. That’s just not the…

Get in the box, and you’ll get the job done. — In 1957, Jimmy Greaves signed a contract with Chelsea FC and began his career as a professional soccer player. He made his debut at just 17 years old and immediately scored his first goal. Four seasons later, when Greaves left Chelsea, he had scored 124 goals for the club. Then…