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Chapter 1 – Sleep

Introduction Sleep or die. In eleven days or less. That's the world record for not sleeping. Sometimes our sleep is so bad we want to die. Our sleep needs to feel like we died and were born again. We should…

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Habit System

Introduction Our memories fail before our motivation. We’re busy. We have too many people asking too many things of us. People fail with new habits not because of “motivation” but because life is too jam-packed to remember, plan, and execute…

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Dense Text Excel Chart Of Implementation Timelines Ranging From Six To Twelve Months Taking On Anywhere From One Habit Per Week To One Per Month

How to Use

Focus on one pillar at a time. Consider your implementation schedule. You don’t need to set a static schedule. If you’re uber motivated, consider implementing one of the five tips in each area each week and one pillar per month.…

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The mindset

Stop doing so much. Start doing more less. To change your life, change your habits. To change habits, ease off the pressure. Big goals and new year resolutions start with the greatest expectations, effort, and discipline. One month later, we’re…

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A Declaration By The Representatives Of The United Pillars Of Health, All Habits From Books Listed


We hold these truths to be self-evident that most people are created healthy and are endowed by their Creator with certain unalienable rights, that among these are life, fitness, and the pursuit of happiness. We the people still reading this…

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Pillars Of Health Book Cover

Pillars of Health

Download Sign up below to receive a link to Matt's book Pillars of Health for a limited time. Pillars of Health Want to level up your health, fitness, cognition, or mood? Read my Pillars of Health book now. Six pillars.…

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Pandemic Habits

Introduction The year is 2050. What was life like during our first pandemic? And how can we cope with the next one? How do we get fitter, eat well, relax deeply, and love life without the mundane monotony of everyday…

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WALL-E From The Pixar Movie Of The Same Name

How to Hack Your State

Introduction Are you comfortable being uncomfortable? Take a moment to answer that. I'll wait. --- Upgrading your physiological state quickly isn't comfortable, but exposing yourself regularly to healthy stress helps you perform better at work, at home, and in life.…

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Introduction I wrote a post a few years ago on good sleep habits. Then last year I gave a presentation on Timeless Health Habits - behaviors for eating, moving, and sleeping that stand the test of time. When I asked…

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