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The Power of the Downstate (2022) provides a new way of looking at how you sleep, eat, exercise, and relax. Drawing on the author’s groundbreaking research from her sleep and cognition lab, it provides evidence-based tips on how to feel more energized, less stressed, and perform at your best.

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Sara C. Mednick is the director of the Sleep and Cognition Lab at the University of California, Irvine, where she’s also a professor of psychology. She’s also the author of Take a Nap! Change your Life. Her research has received funding from the National Institutes of Health and the National Science Foundation.

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Biohack Your Brain (2020) is a guide to caring for your most essential organ – the brain. Drawing on the latest neuroscientific research, it’s packed with actionable advice on everything from optimizing your diet for brain health to stimulating your gray cells and beating stress. Along the way, it sheds light on how you can start protecting yourself against cognitive diseases like Alzheimer’s.

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Kristen Willeumier studied neurobiology at the University of California before becoming a postdoctoral fellow in the Department of Neurology at Cedars-Sinai Medical Center in Los Angeles. A recipient of the NIH fellowship award from the National Institute of Mental Health, she is an internationally renowned expert on neurodegenerative diseases and head trauma injuries.

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The Practice of Groundedness (2021) provides some counterbalance to all those self-help books that extol us to never stop optimizing ourselves, becoming more productive, and pushing ourselves toward more success. Drawing from both ancient wisdom and modern science, it identifies six principles of a more grounded way of living. It also tells the personal story of how the author came to understand these principles while struggling to overcome mental health issues.

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Brad Stulberg is an expert on human performance, sustainable success, and well-being. He’s the coauthor of the best-selling Peak Performance and The Passion Paradox. His articles have appeared in the New York Times, the Wall Street Journal, Wired, and Forbes. He’s also a contributing editor to Outside Magazine. He coaches executives, entrepreneurs, and elite athletes.

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Smarter Tomorrow (2021) shows you how to upgrade your brain using a technique called neurohacking. You’ll learn how to improve your memory, creativity, emotional regulation, and what’s known as “executive functioning” through self-testing and experimentation – all backed up with insights from neuroscience.

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Elizabeth R. Ricker is a brain researcher who specializes in cognitive enhancement and neurohacking. She has lectured internationally on brain science and has provided expertise to Silicon Valley venture capital firms, technology startups, schools, and a Fortune 500 company.

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The 3 Secrets to Effective Time Investment (2013) is a practical guide to living a life by design instead of impulse. It provides step-by-step strategies for planning your days around the commitments that really matter to you, setting up effective routines, and finding people to help you stay on track. It also reveals the importance of dealing with emotional baggage like guilt and shame, which can derail even the best-laid plans.

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Elizabeth Grace Saunders is the founder and CEO of the time coaching company Real Life E, working with corporate and private clients on six continents. Her writing has been published in Forbes, Harvard Business Review, and TIME magazine, among many other publications.

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Neurodharma (2020) offers a road map for achieving true happiness and fulfillment. Drawing on the ancient practices of Buddhism and modern neuroscience, author Rick Hanson outlines seven ways of being that can help you be more calm, compassionate, and present in the moment. He also gives practical tips and strategies for how to use meditation to improve overall well-being and effectiveness.

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Dr. Rick Hanson is a psychologist and meditation teacher. He’s also the Senior Fellow at the Greater Good Science Center at UC Berkeley and the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. A New York Times best-selling author, his other books include Buddha’s Brain (2009), Hardwiring Happiness (2014), and Resilient (2018).

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Words Can Change Your Brain (2012) is an easy-to-follow guide on the art of effective and compassionate communication. Informed by the brain’s natural behavior and responses, these blinks outline measures we can take to become better at listening, expressing ourselves, and fostering trust and cooperation with others.

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Andrew Newberg is a neuroscientist in the field of neurotheology and the director of research at the Marcus Institute of Integrative Health in Philadelphia. He’s written a number of books, including the best seller Why God Won’t Go Away.

Mark Robert Waldman is a business and personal development coach who teaches leadership and communication through brain-based strategies. He’s also on the faculty of Loyola Marymount University’s Executive MBA program. Together, Newberg and Waldman coauthored the best seller How God Changes Your Brain.

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Resilient (2018) is a practical guide on how to cultivate your inner strengths and develop qualities like compassion, confidence, and grit. Through simple techniques and concrete examples, it explains the ways you can harness your brain’s resources to cope with stress and anxiety – and find the motivation to follow your dreams.

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Rick Hanson is a psychologist and best-selling author. He holds a PhD in clinical psychology, is a Senior Fellow of the Greater Good Science Center at UC Berkeley, and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. Hanson has been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities and has taught in meditation centers all over the world. His previous books include Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture.

Forrest Hanson is a writer and business consultant. He edits Eusophi, a website that shares content from experts in the fields of happiness, health, wealth, and wisdom.

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Getting COMFY (2018) is a how-to manual for starting the day right. From work to school to our own social circles, modern life is full of external pressures that demand our attention and energy. With this guide, Jordan Gross offers a five-step method for tweaking your morning routine so you can face each day on your own terms.

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The Life-Changing Power of Sophrology (2018) delves deep into the “gentle superpower” of sophrology, a unique healing practice that uses breathing techniques, meditation and creative visualization to relieve stress and enable you to manage the challenges of everyday life. Sophrology’s simple but powerful tools are adaptable to all lifestyles and schedules – just a few minutes of practice a day will guide you to improved health, happiness and well-being.

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Dominique Antiglio is a Swiss-born sophrologist and osteopath who took up the practice of sophrology at the age of 15 to overcome serious health issues. She gained a masters degree in Caycedian sophrology in 2006, after studying in Spain with the founder of the method, Professor Alfonso Caycedo. In 2011, she established a leading sophrology clinic, BeSophro, in London.

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The Science of Intelligent Achievement (2018) is about how to become more productive and creative, so that you achieve the goals you have set for yourself. The book shows you how to think the right thoughts, and surround yourself with the right people to sustain your motivation.

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Isaiah Hankel has a PhD in biology and a talent for coaching people in the areas of mental concentration and behavioral psychology. He is also a successful author in these fields as well as a contributing writer to publications such as the Guardian and Entrepreneur Magazine. His previous book, Black Hole Focus (2014), was an international best seller in the business book genre.

© Isaiah Hankel: The Science of Intelligent Achievement copyright 2018, John Wiley & Sons Inc. Used by permission of John Wiley & Sons Inc. and shall not be made available to any unauthorized third parties.

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Overworked and Overwhelmed (2014) shines a light on work-related stress and outlines what you can do to fight it. Packed full of simple yet effective stress-relieving strategies that you can start putting into practice today, this is a survival guide tailor-made to today’s fast-paced corporate world.

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Scott Eblin is a cofounder of the Eblin Group, a company that specializes in helping leading executives excel at their jobs, as well as a highly sought-after coach and motivational speaker. He is also the author of The Next Level, a well-received insider’s guide to business success.

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Own the Day, Own your Life (2018) provides handy hacks that will allow you to succeed in all areas of your life. Whether it’s your diet, sex life or exercise routine, this book provides advice that can be easily incorporated into your lifestyle so you can get the most out of every day.

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Aubrey Marcus is the founder and CEO of lifestyle company Onnit. Marcus also has his own podcast – The Aubrey Marcus Podcast.

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Genius Foods (2018) makes a simple but compelling point: what we eat today is starving our brains. Drawing on the most up-to-date scientific research, it connects the dots and shows just how our diets can affect our cognitive health. But this isn’t just an academic treatise – it’s an actionable plan that’ll put you on the path to greater mental agility, balance and a happier life while safeguarding yourself against dementia.

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Max Lugavere is a journalist, TV personality and filmmaker covering issues related to health and science. He directed Bread Head – a documentary focused on how lifestyle choices can prevent dementia. Lugavere is a frequent guest on The Dr. Oz Show and has given lectures around the world at prestigious institutions including the New York Academy of Sciences and Weill Cornell Medicine, as well as the Biohacker Summit in Sweden.

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What the Most Successful People Do Before Breakfast (2013) is a guide to the early hours. Packed with useful tips drawn from the lives of today’s highfliers, it lays out an actionable plan that’ll help you design and implement your perfect morning routine. Do that, and you’ll find time for the things that matter most to you. Even better – once you’ve mastered a few time-management skills and revolutionized your mornings, you’ll be set to boost your work performance and get the most out of your weekends.

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Laura Vanderkam, an American blogger and public speaker, writes about productivity and time management. A regular contributor to the New York Times and the Wall Street Journal, she is also the cohost of the podcast Best of Both Worlds. Her other books include 168 Hours and I Know How She Does It.

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The Influential Mind (2017) is about the often surprising and sometimes inflexible ways in which the human brain operates. As the esteemed neuroscientist and author Tali Sharot points out, having a better understanding of how the brain works can provide us with better control over our day-to-day lives and a deeper appreciation of the human experience.

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Tali Sharot is a cognitive neuroscientist at University College London. Her work specializes in the emotional response of the brain and the impact this has on decision-making. She also wrote The Optimism Bias: A Tour of the Irrationally Positive Brain, which was the basis for her popular 2012 TED Talk.

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Based on the authors’ interviews with 64 of today’s most successful people, My Morning Routine (2018) is a practical guide for would-be early birds. Yes, it’s easy to live in fear of your alarm clock and worship at the altar of your phone’s slumber function, but it doesn’t have to be this way. Mornings don’t need to be traumatic at all. What’s more, finding the right routine for the early hours will change your whole day for the better.

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Benjamin Spall is a US-based writer who’s contributed to a wide range of publications, including the Huffington Post.

Michael Xander is a trained engineer and product designer, who currently works and lives in Berlin, Germany. The duo are the minds behind My Morning Routine, an independent online magazine showcasing inspiring morning routines from around the world.

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The 4-Hour Body (2010) is a collection of research and findings about unconventional body-regulating methods from doctors, scientists, professional sports trainers and the world’s top athletes. These methods are personally put to the test by the author, leading him to unearth life-changing shortcuts to improving his body and overall lifestyle.

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Timothy Ferriss is the author of several self-development books, including the New York Times bestseller, The 4-Hour Workweek, with 1.3 million copies sold worldwide. He is also an angel investor to startups and an advisor to companies such as Facebook, Twitter and Uber.

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The 4 Pillar Plan (2017) is a practical guide to living a healthy life. These blinks will show you what it takes to create the best possible conditions for both your body and your mind. It’s all based on the four pillars of healthy behavior: relax, eat, move and sleep.

","aboutTheAuthor":"

Rangan Chatterjee is a medical doctor based in the United Kingdom. After working as a general practitioner for nearly 20 years, he decided to become an author and teach others about what he has learned over the course of his career in medicine.

","buyOnAmazonUrl":"/en/books/the-4-pillar-plan-en/purchase","author":"Rangan Chatterjee","truncatedAuthor":"Rangan Chatterjee","sourceAuthor":"Rangan Chatterjee","url":"https://www.blinkist.com/en/books/the-4-pillar-plan-en","browseUrl":"/en/app/books/the-4-pillar-plan-en","previewUrl":"/en/books/the-4-pillar-plan-en","readUrl":"/en/nc/reader/the-4-pillar-plan-en","playUrl":"/en/nc/reader/the-4-pillar-plan-en?play=1","readingDuration":21,"minutesToRead":21,"publishedAt":"2018-02-22T00:00:00.000+00:00","isAudio":true,"readCount":"11.5k","image":{"default":{"src":"https://images.blinkist.io/images/books/5a8c11eab238e10007431786/1_1/470.jpg","srcset":{"2x":"https://images.blinkist.io/images/books/5a8c11eab238e10007431786/1_1/640.jpg"}},"sources":[{"media":"xs","src":"https://images.blinkist.io/images/books/5a8c11eab238e10007431786/1_1/470.jpg","srcset":{"2x":"https://images.blinkist.io/images/books/5a8c11eab238e10007431786/1_1/640.jpg"}},{"media":"s","src":"https://images.blinkist.io/images/books/5a8c11eab238e10007431786/1_1/640.jpg","srcset":{"2x":"https://images.blinkist.io/images/books/5a8c11eab238e10007431786/1_1/1080.jpg"}},{"media":"m","src":"https://images.blinkist.io/images/books/5a8c11eab238e10007431786/1_1/250.jpg","srcset":{"2x":"https://images.blinkist.io/images/books/5a8c11eab238e10007431786/1_1/470.jpg"}}]},"audioUrl":null,"chaptersLength":9,"hasAudio":true,"language":"en","freeDaily":null,"isFree":false,"category":{"title":"Mindfulness & Happiness","sprite":"mindfulness-and-happiness","slug":"mindfulness-and-happiness-en"},"averageRating":4.4,"totalRatings":92,"categories":[{"id":"58a6fa40fc0e7c000452fc01","url":"/en/content/categories/mindfulness-and-happiness-en","sprite":"mindfulness-and-happiness","slug":"mindfulness-and-happiness-en","title":"Mindfulness & Happiness","subtitle":"Science proves it: the best route to happiness is knowing thyself. These blinks help you tune in, get grounded, and be here, now."}]},{"id":"5a88cfd7b238e1000705417a","kind":"book","slug":"the-first-20-hours-en","title":"The First 20 Hours","subtitle":"How to Learn Anything… Fast","subtitleHtmlSafe":"How to Learn Anything… Fast","aboutTheBook":"

The First 20 Hours (2013) is about learning new skills quickly. These blinks will help you shake off the notion that it’s too late to expand your horizons. Whether you want to master a foreign language or learn how to fly a helicopter, here are ten simple steps for getting started.

","aboutTheAuthor":"

Josh Kaufman is an independent researcher on topics such as business, entrepreneurship, productivity and behavioral psychology. He’s been ranked as one of the best business authors by Amazon. His first book, The Personal MBA: Master the Art of Business, was a best seller.

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