How to Unf*ck your brain [Image]

I spent a solid chunk of the last 2 years feeling like my brain is totally f*cked. My energy was none existent. So, I researched a lot and tried a ton of stuff, and actually figured out how to fix my my brain again. I tracked everything and made notes each day on how I'm feeling.

Hope the following helps:

(There are sections, but honestly, it all kinda works together.)

LEVEL 1: Nail these first

● SLEEP:
– Dark room, cool temp, same bedtime.

● HYDRATE:
– Carry a water bottle. Drink it. All day. Headaches? Brain fog? Dehydration is a sneaky bastard.

● SUNLIGHT:
– 10-15 mins of morning sunlight (even through a window). Resets your internal clock. You can also get a light therapy lamp for dark winter days.

● MOVE YOUR DAMN BODY:
– Quick Walks: Clears the head, gets blood pumping.

Desk Stretches:
1. Neck Tilts & Rotations
2. Shoulder Rolls (Forward & Back): Release the hunch.
3. Cat-Cow: Mobilize your spine.

Seriously, 5 mins a few times a day makes a HUGE difference to blood flow and focus.

● STAND UP MORE:
– Sitting is brain-drain. Got a standing desk (better posture) and set timers to stand/stretch every few hours.

LEVEL 2: Things got really interesting for me.

• GET YOUR BLOOD CHECKED: Went to the doc, demanded comprehensive bloods. Low Vitamin D, B12, and borderline iron.

Seriously, if you feel chronically shit, this is step one

● FOOD INTOLERANCE:
– Always had a weird stomach. Did a food intolerance test (get a decent one). Turns out, dairy and gluten were basically carpet-bombing my system with inflammation, making my brain feel like sht.
If you gut is fcked, your brain is fucked.

● MOUTH BREATHING AT NIGHT:
– Realized I was a mouth-breather in my sleep. Taped my mouth (sounds weird, look up "mouth taping for sleep"). Sleep quality really improved

IMPORTANT:

If you think you might have sleep apnea, definitely consult your doctor before trying mouth taping, it could worsen the condition and, in rare cases, be life-threatening.

Signs of sleep apnea to watch for:

Loud, chronic snoring
Pauses in breathing during sleep
Excessive daytime sleepiness
Morning headaches
Waking up gasping or choking

LEVEL 3: Fix your brainrot

● COLD SHOWERS:
– Started with 30 secs of cold at the end of my normal shower. Now up to 2 mins full cold. The energy you get from that is INSANE.

● GREEN TEA + L-THEANINE > COFFEE:
– Swapped my jitter coffee for green tea (or matcha) with an L-Theanine supplement. Clean, calm, focused energy. No 3 PM crackhead crash.

● "DOPAMINE DETOX" SUNDAYS (OR WHATEVER DAY):
– One day a week, minimal tech, minimal stimulation. Just be bored. First few weeks were actual hell. Now? My brain actually enjoys normal, non-hyper-stimulated life again.

● WIM HOF BREATHING:
– 30 deep belly inhales, full exhales. After last exhale, hold breath (empty lungs) 1-2 mins. Deep inhale, hold 15-30 secs. Instant energy & clarity. Repeat 2-3x for full effect if you have time.

IMPORTANT:
Wim Hof breathing isn’t recommended for people with high anxiety, since the intense sensations (like dizziness or rapid heartbeat) can trigger or worsen anxiety or panic. If that’s you, it’s better to start with gentler breathwork.

Try this instead: Box Breathing (calming & safe):

1. Inhale for 4 seconds

2. Hold your breath for 4 seconds

3. Exhale slowly for 4 seconds

4. Hold again for 4 seconds

Repeat for 2–5 minutes. It’s great for calming your nervous system and regaining control.

● CHEW GUM (WHEN YOU NEED TO FOCUS):
– Sounds fake, but it surprisingly works for studying/deep work. Supposedly increases blood flow to the brain.

LEVEL 4: Fix Your Attention Span

● GRAYSCALE YOUR PHONE:
– Best. Hack. Ever. Makes TikTok/Insta look as appealing as watching your granny undress. Zero desire to scroll.

● UNFOLLOW them:
– Kept actual friends + maybe 5 accounts that actually teach me something. The rest? UNFOLLOW.

● APP BLOCKERS:
– Blocked Reddit, Youtube etc. during focused work blocks.

● NOTIFICATIONS: OFF (MOSTLY):
– Your brain doesn't need a damn ping every 5 seconds.

LEVEL 5: Supplements & Systems

● WORK SMARTER, NOT HARDER:
– Work in focused 90-minute blocks, then take a REAL 15-20 min break (walk, stretch, stare out the window, NO phone.

● MAGNESIUM GLYCINATE (BEFORE BED):
– Helped with sleep quality and overall chillness.

● OMEGA-3s (FISH OIL/ALGAE OIL):
– Brains are fatty. Feed 'em good fats.

THE MOST OVERLOOKED FIXES:

● FIX. YOUR. POSTURE:
– Seriously. Hunching kills blood flow to your brain and gives you neck ache. Get yourself a standing desk / Laptop stand + decent chair + consciously sitting/standing taller

● GET YOUR EYES CHECKED:
– Had a tiny vision issue I ignored. New glasses = headaches GONE by 90%. Less eye strain = less headache.

(Disclaimer: As you know, I'm just some random dude on the internet sharing my experiments. This ain't medical advice. Talk to a doc before you go all-in on major changes.)