The Practice is defined as a regiment of habits, tools, and resources for self-directed life optimization, which can be thought of as the journeyman’s identification, pursuit, and achievement of one’s definite major purpose (DMP). The idea behind The Practice is to put a series of disciplined activities behind your intention to support its realization.

The essential elements of The Practice include:

  • Definite Major Purpose
  • Journaling
  • Physical Activity
  • Healthy Diet
  • Thermogenesis

The Practice elements outlined herein are essential to me, and are suggestions of the elements a practice that may work for you. The only "essential" element here is that you develop a practice that focuses on YOU. Prioritizing yourself is not selfish. The fact is that unless you are in a “good place”, you are in no position to help or make a positive impact on others. Self-prioritization is not selfish, it is a necessary prerequisite step before you can help others. And you'd never believe how happy you can be when you make someone else happy.


Use daily journaling to stimulate creation

Journaling is the simple act of writing one’s thoughts. When you write out your thoughts, you are taking the first step in the manifestation of the thought. Think about it: Before you write a thought, it exists merely a chemical electrical charge within the neurons of your brain. When you write the thought, you transmute that chemical electrical charge into physical energy. And after you write your thought, it now exists independent of the chemical electrical charge. Thus, writing the thought begins the process of manifesting the thought into your physical reality – and using a journal with prompts that help focus your thoughts on that which you have prioritized in your life plays a critical role in your journey of self-optimization.

I recommend journaling daily, and to do this efficiently I developed what I call a Pocket Daily Journal. The Pocket Daily Journal is built from observing others and interpreting the essence of how and why I want to journal effectively. I wanted a journal akin to multi-tool: one that was small, can travel, has critical prompts, and serves supporting purposes and functions. You can obtain a Pocket Daily Journal by contacting me, or you can find something similar on Amazon, or just use the prompts here on a blank piece of paper. The bottom line is all you need is pen, paper, and discipline to adopt this part of The Practice.


Stress your body at a molecular level

Thermogenesis involves heating and cooling the body with sauna bathing and cold-water immersion. While these activities are trending, the reality is the practice of sauna bathing is ancient. Only recently has science caught up to understand how the creation and dissipation of energy through the production of heat and cold impacts specialized tissues, including brown adipose tissue and skeletal muscle, to improve healthy longevity. I am a founder of the Sauna Research Institute to support the development of research around the benefits of Thermogenesis activities.

There are many ways to get access to a sauna – start looking and learning! Tune in with SaunaTimes and find a sauna – where you will find cooling. Look around, ask around, and find a place to adopt thermogenesis-based activities. For example in Minneapolis, there is the 612SaunaSociety. And know that sauna is all year round – not just a winter activity. And also know that sauna bathing and cold-water immersion is key to mental health – and thus enhances and informs The Practice.

Definite Major Purpose

A Definite Major Purpose is the starting point for all personal achievement

A definite major purpose (DMP) can best be described as that which you most seek to achieve or accomplish. Your DMP can change, or modify, and you have many sub-purposes.  If you don’t have a DMP, then your first step is to establish one. And if you have a DMP, and sub-purposes behind, then think of The Practice to enhance the achievement of your DMP.

If you want to learn more about DMP, I suggest you listen here.  N.H. does an excellent job of describing the concept and power behind having one. Our friends at the Blue Zones identified purpose as one of the key tenants behind living longer and healthier life.  For more on how purpose plays a role in living a longer healthier life, I suggest you read more here

Physical Activity

A sound physical mind and body support achievement

Physical activity is core to good health and if you are not of sound health your ability to move forward in your journey if comprised. Understanding and mastering one’s physical being, with its quirks and challenges, is critical and foundational to The Practice.

So wherever you are at, in terms of your physical health and ability, prioritizing regular physical activity for improved cardiovascular, strength and metabolic health is a must. I have been blessed with excellent physical health, and thus I have been able to push my physical limits to the outer bounds with “ultra” endurance training. More recently, as I have aged, my focus has shifted from ultra endurance to maintaining muscle mass, strength, and conditioning. The key is that no matter where you are at in your physicality, “just do it” – just start doing physical activity, on regular intervals, for the rest of your life! And do it OUTSIDE! Getting outside with your physical activity is core to The Practice.


You are what you eat

The food we put in our body fuels our energy and builds our physical being. So let’s just eat well! I am not prescriptive here – let’s just be conscious of what we put in our bodies. Eat less meat and more greens, eat less processed foods and more raw foods, eat less sugar and more good fats, drink less soda pop and drink more water, drink less hard alcohol and drink more wine. If you are overweight, then be more conscious of your portions and late night snacking. You can do it! Eating is fun and should be enjoyed. The Practice means you are conscious of what you put in your body, you make healthier choices, and you stay disciplined to feel better. A healthy diet is core to The Practice.


What people are saying

Daily journaling has changed my life. I now prioritize the critical path journey to create the life I choose! What's the saying, "if you don't choose, someone else will choose for you!"  Thanks, Jon!


The Daily Pocket Journal is the tool I needed! It is the perfect tool, convenient, accessible, quick, and effective.  Thank you Jon for making this!!