# Where Do I Start?

Gaining control is a process that takes time and practice, just as getting 
in shape requires you to work out. Changing your state of mind to being 
more rational and present requires regular stimulation of the neural 
pathways responsible for bolstering reason.

How to go about it most effectively varies from person to person, so this 
list is more of a guideline. What is most effective is not always what 
works best on paper, but rather what works best for you. From my personal 
experience, the habits that require the least effort are the ones that are 
adopted the quickest. The easiest one I can think of is taking the right 
supplements. All it takes is ordering them and taking them regularly. 
Vitamin D3 at times when you don't have a lot of exposure to sun can help 
a lot. Other supplements that are good to take include omega-3 and vitamin 
B-complex. This is what has worked best for me, but shouldn't be seen as a 
universal example. The effect of supplements and food is different for each 
person. I also take noopept, a popular nootropic, in combination with 
citicoline, which has highly improved the quality of my sleep. Depending on 
your lifestyle, these supplements might be more or less effective. Drinking 
coffee on a regular basis for example can greatly diminish the effects you 
experience from stimulating supplements.

Next on the list is working out, probably the most important one when I 
base myself on the feedback of my viewers. I know that healthy eating 
habits and a well-balanced diet can have an even bigger impact, but I am 
mainly looking at the habits that have the best chances to ripple 
throughout all aspects of your life. Everyone for example knows that 
eating healthily is good for you, yet it isn't something many people are 
aware of in their daily lives. Working out, on the other hand, has proven 
to be a great stepping stone towards an overall healthier lifestyle. That 
is why I mention it so early on, it helps you be more in control as it 
produces a better blood flow to the brain, resulting in mental clarity and 
increased self-confidence.

I know many might not have the will to go out and exercise even if they 
would want to. If you can't find the energy to do so, finding a friend to 
do it together with can help. If you can't think of anyone, my suggestion 
would be to use the Internet. If you live in the U.S. for example, you have 
websites like exercisefriends.com that allow people to connect for these 
types of activities. Working out is a big catalyst for a lot of other 
positive lifestyle changes and that is why, for people who don't work out, 
the chances of taking up the advice is lower than for those who do.

Next up is surrounding yourself with people that inspire you rather than 
inhibit you. Not everyone has this choice, but the extent to which you are 
able to do so can have far-reaching consequences throughout your life. Some 
people go through the biggest life changes by just not hanging out with the 
wrong people anymore, which can be more impactful than any other advice I 
could give you. It is important to be aware and remind yourself that your 
environment is a big part of who you are. If you still live with your 
parents for example, becoming financially independent so you can live by 
yourself can be a big step towards intellectual independence. The majority 
of people grow the most the moment they have to make their own decisions 
and take responsibility for them. If you are still young and moving out is 
not possible yet, compromising in order to keep the peace while you are in 
this phase of your life would be my general advice.

Next up is eating habits. Avoiding consumption of refined sugar is one of 
the most impactful steps I can think of. This relates to soda, cookies, 
candy or even fruit juice. Drinking mainly water and avoiding alcohol, 
coffee and especially sugary drinks will be hard at first but as you get 
used to it, your quality of life will improve significantly. Same applies 
to the consumption of meat or dairy products. Most of this advice is 
supported by, among others, the World Health Organization and doing your 
own research into these topics can help you understand more of the dangers 
and benefits. Be aware that all gut flora is different and whether a 
specific diet is better or worse varies from person to person and the 
examples I have given so far are quite general. Eating food that is easy to 
digest can also help as well as preparing the food with fresh vegetables 
and taking your time when eating. I learned that proper posture and taking 
my time has taken care of many of my own stomach issues due to my high 
paced lifestyle. I do know this is not applicable to all settings but to 
me it was definitely worth it. Even if it required me to adapt my eating 
habits, it has made me more effective as it helps me feel better and think 
more clearly.

Next up is the importance of making time. I just mentioned it when it comes 
to diet but, when applied to all aspects of your life, it can clear up a 
lot of mental clutter. Self-reflection and meditation can also be useful in 
these regards. For many people I know, meditation has changed their lives. 
Apps like Buddhify, mainly the gratitude meditation in the sleeping 
category, set me at ease before falling asleep. These mental noise 
reduction habits add up in the long run when practiced regularly. They 
already require some level of awareness and that is why I haven't mentioned 
them earlier.

Last but not least is ensuring quality of sleep. Although this one ends up 
falling into place when adopting all these other habits that lower stress.

There are many self-help books that explain how to motivate yourself in 
doing all of this and while they sometimes work, I decided to focus more on 
the underlying dynamics that give you control.