Design both your physical and digital surroundings to support your well-being. This includes lighting, clean air, and other elements that help create spaces that inspire calm, creativity, and belonging.

Make conscious food choices that nourish your body, support your energy levels, and promote long-term health. This includes balanced meals, fasting, adequate hydration, and understanding how nutrition affects your overall well-being.

Incorporate regular physical activity into your daily life. Whether it’s strength training, cardio, walking, stretching, dancing, or play, it’s about keeping your body moving and staying strong, flexible, and energetic.

Prioritize good sleep quality so your body and mind can recover, recharge, and function optimally for a new day. Good sleep habits are crucial for mood, cognition, and general health.

Adopting habits that promote longevity, vitality, and a sense of purpose. This pillar is about embracing life’s journey, staying curious, and investing in activities that bring meaning and joy. In addition, it emphasizes the importance of building and maintaining strong relationships, being part of a community, and experiencing a sense of belonging—because human connections are essential for both happiness and long-term quality of life.

Being focused is useful in many ways. One benefit is getting more done, but another is supporting your emotional well-being by boosting your self-esteem (“Wow, look at everything I accomplished today!”). Activities here can include time management techniques like the Pomodoro method, minimizing distractions, and creating routines that support deep work / flow state.

Our emotional state has a significant impact on our health, but how much time do we devote to it? This component focuses on strengthening your emotional muscle. This includes stress management, gratitude practices, building healthy relationships, and finding joy in everyday life.

Taking care of our brain is key. This can include learning new skills, solving puzzles, reading, practicing mindfulness, or more biohacking-related activities like neurofeedback.