1、Exercise for 30 minutes every day
A study in The Lancet shows that 30 minutes of moderate-intensity exercise per day can reduce the all-cause mortality rate by 27%, equivalent to extending life by 7 minutes for every minute of exercise.
During exercise, the body secretes brain-derived neurotrophic factor (BDNF), which promotes the growth of brain neurons and improves memory and concentration.
It is recommended to choose sustainable exercises such as brisk walking and swimming, and combine them with 2-3 strength training sessions per week for better results.
2、Ensure 7 hours of sleep
A study by Harvard Medical School found that people who sleep less than 6 hours per day have a 30% increased risk of obesity and a 40% decline in memory. During the deep sleep stage, the brain performs "memory organization" and clears out beta-amyloid protein (the causative protein of Alzheimer's disease).
3、 Regular oral care
According to WHO data, patients with periodontal disease have twice the risk of heart disease and three times the risk of diabetes compared to the general population.
Annual teeth cleaning can prevent gum recession and save the cost of subsequent dental implants.
It is recommended to use fluoride toothpaste and the Bristow brushing method, combined with a water flosser to clean between teeth, and have professional cleaning every six months.
4、 10 hours of in-depth reading:
A 12-year follow-up study by Yale University shows that people who read 3.5 hours of books per week have an average lifespan extension of 23 months.
During deep reading, the default mode network (DMN) of the brain is activated, enhancing empathy and decision-making abilities.
It is recommended to choose paper books to reduce distractions and use the Cornell note-taking method to record key points.
5、 Mastering a second language
A study in the journal "Neuroscience" found that bilingual individuals experience the onset of Alzheimer's disease on average 4.5 years later.
Language learning can increase the density of gray matter in the brain. LinkedIn data shows that bilingual individuals have a salary premium of 15-20%.
It is recommended to use the immersive learning method, with 30 minutes of input each day combined with TV shows, podcasts, etc.
6、 Systematic learning of financial management
The Nobel laureate in economics, Markowitz, confirmed that rational asset allocation can reduce risks by 30% and increase returns by 15%.
It is recommended to allocate funds according to the "4321 rule": 40% for investment, 30% for living expenses, 20% for savings, and 10% for insurance.
Start with regular investment in index funds and gradually learn skills such as analyzing corporate financial reports.
7、 Deliberately practicing writing
The Stanford University Writing Project shows that people who write regularly experience a 37% faster career advancement.
Writing can help clarify blind spots in thinking, and in the era of self-media, it is also an amplifier for personal branding.
You can start with a 300-word diary every day and gradually try different genres such as opinion pieces and product descriptions.
8、 Acquisition of Core Assets
According to Chairman Le of the Nobel Economics Award, the long-term return rate of properties in prime locations outperforms inflation by 3-5%.
For the first home purchase, it is recommended to choose properties that include at least two of the following: "transportation + school district + commercial area", with the area controlled within 90-120 square meters, which offers the best liquidity.
9、Developing Side Income
A survey by Upwork shows that workers with multiple sources of income have five times higher risk-resistance capabilities.
Therefore, while maintaining their main jobs, they can consider developing side income.
It is recommended to start with skill-based side jobs (consulting/design/writing), and gradually establish a "after-sleep income" system. When the side income reaches 30% of the main income, consider quitting the job.
10、 Maintain key connections
·According to LinkedIn data, 85% of high-paying jobs are obtained through weak connections (friends of friends).
It is recommended to contact at least one high-quality network member every month and adopt a maintenance strategy of "value sharing + moderate seeking help".
When meeting, prepare 3 in-depth topics and avoid simple small talk.
11、 Learning Nonviolent Communication
Psychologist Marshall's research has shown that by adopting the communication model of "observation - feelings - needs - requests", the resolution rate of conflicts can be increased by 83%.
Key techniques include: replacing "you always" with "I noticed", and making specific requests rather than vague demands.
12、 Cultivate a grateful mindset
An experiment in the Journal of Positive Psychology showed that practicing gratitude for six consecutive weeks could reduce depressive symptoms by 28%.
It is recommended to record three small things to be grateful for every night and express gratitude to those who have helped you regularly.
A handwritten gratitude journal is better as it activates the brain's emotional center more fully.
13、 Meditation Training
Brain scans at Harvard Medical School showed that after 8 weeks of 10-minute daily meditation, the amygdala (the anxiety center) shrank by 19%.
It is recommended to start with breathing meditation and gradually practice techniques such as body scanning. Using the Tide APP for guidance, practicing at fixed times yields better results.
14、 Establish a mistake book
Cambridge University research has confirmed that learners who regularly review their mistakes have a 65% higher knowledge retention rate than ordinary learners.
It is recommended to use electronic notes to record major mistakes in the workplace or daily life, and analyze the common patterns once a month to formulate improvement strategies.
15、 Cultivate a sense of humor
The Journal of Personality and Social Psychology states that people with a strong sense of humor have a 40% improvement in their ability to cope with stress and a 58% increase in the quality of their interpersonal relationships.
It is recommended to collect 3 humorous materials (jokes/interesting pictures) every day and use them appropriately in social situations.
16、 Master the AI tool chain
The latest report from McKinsey indicates that workers who are proficient in using AI tools have a 40% increase in productivity and a 73% reduction in the risk of being replaced by automation.
It is recommended to master one new tool per month, such as ChatGPT prompt engineering, Midjourney visual generation, NotionAI knowledge management, etc.
17、 Monthly fixed investment in index funds
A study by Wharton Business School shows that investors who have held the S&P 500 index for over 20 years: 93% outperformed actively managed funds.
The expense ratio of index funds is only 0.03% - 0.15%, avoiding the risk of individual stock failures.
It is recommended to set up automatic deductions from salary for fixed payments and adopt the strategy of "buy more when undervalued, hold when overvalued"..
18、 Set a life baseline
Stanford University suggests setting unyielding bottom-line standards (such as reading for 30 minutes every day and exercising three times a week).
When in a low state of mind, focus on completing the baseline tasks first, avoiding falling into the extreme thinking of "all or nothing".