Stop Living on Autopilot (The Perfect Day Formula)

Stop Living on Autopilot (The Perfect Day Formula)

🚀What if you could make ordinary days feel extraordinary through deliberate sensory design? Discover the science of designing your perfect day through intentional sensory engagement and circadian alignment.

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TIMESTAMP
0:00 - Introduction
2:17 - Chapter 1: "The Sensory Reality"
4:52 - Chapter 2: "Circadian Biology"
7:57 - Chapter 3: "The 17 Hour Perfect Day Formula"
10:55 - Chapter 4: "Sound Architecture"
13:31 - Chapter 5: "Taste and Smell Engineering"
16:44 - Chapter 6: "Touch and Movement Integration"
19:44 - Chapter 7: "Visual Environment Design"
22:38 - Chapter 8: "Relationship Moments"
26:00 - Chapter 9: "The Perfect Day in Practice"

💡📚 Below is a curated list of books and research papers that further explore some of the concepts discussed in this video. (some links are affiliate links, which help support my channel)

BOOKS
1/ The Body Keeps the Score by Bessel van der Kolk
amzn.to/4cg0n3f
Explores how the body and mind interact, particularly in response to trauma, and the importance of sensory experiences in healing and well-being.

2/ The Upward Spiral by Alex Korb
amzn.to/41XL2B0
Discusses the neuroscience of depression and how small changes in daily habits can lead to significant improvements in mood and overall well-being.

3/ The Telomere Effect by Elizabeth Blackburn and Elissa Epel
amzn.to/42kuy4V
Examines the impact of stress and lifestyle on cellular aging and how mindfulness and sensory experiences can positively influence health.

4/ The Blue Zones by Dan Buettner
amzn.to/3Rz3JEQ
Investigates the lifestyles of the world's healthiest populations, highlighting the role of sensory engagement and social connections in longevity.

5/ The Happiness Advantage by Shawn Achor
amzn.to/4hVNMU0
Explores the science of happiness and how positive psychology practices, including sensory engagement, can improve well-being and productivity.

6/ The Power of Habit by Charles Duhigg
amzn.to/3QYc3hp
Discusses the science of habit formation and how small changes in daily routines can lead to significant improvements in overall well-being.

7/ The Miracle Morning by Hal Elrod
amzn.to/3Rz3NV6
Provides a framework for designing a morning routine that incorporates sensory experiences and mindfulness practices to improve daily productivity and well-being.

8/ The 4-Hour Workweek by Timothy Ferriss
amzn.to/3FPN8Km
Offers strategies for optimizing daily routines and productivity, including the importance of sensory engagement and alignment with natural rhythms.

9/ The Art of Gathering by Priya Parker
amzn.to/4i0zfX8
Explores the science of creating meaningful social connections and how intentional design of social interactions can enhance well-being.

10/ The Life-Changing Magic of Tidying Up by Marie Kondo
amzn.to/425e548
Discusses the impact of physical environment on well-being and how intentional design of living spaces can improve daily experiences.

RESEARCH PAPERS
1/ A Wandering Mind Is an Unhappy Mind by Matthew A. Killingsworth & Daniel T. Gilbert
greatergood.berkeley.edu/images/uploads/A_Wanderin…

2/ STRESS RECOVERY DURING EXPOSURE TO NATURE SOUND AND ENVIRONMENTAL NOISE by Jesper J. Alvarsson et al.
pmc.ncbi.nlm.nih.gov/articles/PMC2872309/

3/ AROMAS OF ROSEMARY AND LAVENDER ESSENTIAL OILS DIFFERENTIALLY AFFECT COGNITION AND MOOD by Mark Moss et al.
pubmed.ncbi.nlm.nih.gov/12690999/

4/ WHAT TYPES OF SOCIAL INTERACTIONS BOOST EXECUTIVE FUNCTIONING? by Oscar Ybarra et al.
people.duke.edu/~rhoyle/teaching/psy117/example1.p…

5/ EFFECTS OF SOCIAL INTERACTION INTERVENTION ON COGNITIVE FUNCTIONS by various researchers
academic.oup.com/innovateage/article/8/10/igae084/…

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