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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▶️Also watch:

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
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
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
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
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
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
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
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
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
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
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

2/ STRESS RECOVERY DURING EXPOSURE TO NATURE SOUND AND ENVIRONMENTAL NOISE by Jesper J. Alvarsson et al.

3/ AROMAS OF ROSEMARY AND LAVENDER ESSENTIAL OILS DIFFERENTIALLY AFFECT COGNITION AND MOOD by Mark Moss et al.

4/ WHAT TYPES OF SOCIAL INTERACTIONS BOOST EXECUTIVE FUNCTIONING? by Oscar Ybarra et al.

5/ EFFECTS OF SOCIAL INTERACTION INTERVENTION ON COGNITIVE FUNCTIONS by various researchers

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[KerriEverlasting]

Between 3pm and 6pm im struggling to stay awake. Whoever peaks at 3pm is a night person. Im a morning person. This video is relevant for about 50% of people. The other 50% need to reverse it.

[Friluftsliv]

I think this video is a life changer. I am so interested in this topic. I wonder if what we view as “mountain top” days (wedding day, birth of a child, going to a bucket list destination, etc) are actually a function of us being fully present in that moment hence amplifying it to perfect day status? I can’t wait for the next video!!

[musikamusika]

Wow, this gave me more clarity than I expected. I'm gonna buy different scents for my bedroom and studio, and try listening to my circadian rhythm much more. Thank you

[Cannibal_Dollette]

This is so interesting as someone who’s struggled with depression/dissociation and feelings of not being “real.” I’ve definitely used sensory stimuli like sunlight to fight those feelings but I never really thought about the science behind it.

[mk-dv]

In lab conditions, this is great, but in real life there are other things - shifts, kids, meetings, your spouse's schedule. I remember having meetings in my doze-off time. We have to work around the conditions we're in. So it's really an art to optimize the day. If it's not perfect - don't be too stressed about it. It's fine.

[sangitasasane]

Watching this while eating my breakfast made me pay more attention to my food. Good work Peter!

[gencarpujabangsa]

Truly life changing content here. Trying to implement things like scents and sensory throghout MY day. Glad to know you Peter.

[killerisyoung]

been watching your vids every night for a while and started applying just you say to my life and i just wanted to thank you and tell you to keep it up because you really know what you be talking about and are very helpful and informative

[tongued]

I'm really surprised how well the 17-hour day thing describes the 4 components of my natural cognitive changes throughout the day!

[charlottedevine]

New subscriber here! Funny you should bring it up in this video, I have been appreciating the calmness of your videos, no sounds begging for my attention, no sensory nightmares I have to filter through to get the information I need. It is so true, I find the mornings best for doing tasks that don’t require much thinking, emptying the dish washer, basic admin, enjoying a coffee, maybe some birdsong. Then exercise before lunch, I do most of my engineering revision after lunch and into the evening. I can never understand when people can tackle problem solving at 7am 😂

[RayBohtz]

I always wondered why I liked the smell of lavender so much. Good to know now. Thanks!

[davidneverdave]

In the morning I’ll watch tv shows, YouTube videos, listen to podcasts etc while I eat/get ready, then I’ll do it again when I’m taking walks, then I’ll do it again on evenings. Constant distractions. I need to limit this and pay attention to my present self and senses.

[aaronbieleck]

Intentionality > mindfulness. A mix of familiar routine and novelty. Engaging the senses, but thoughtfully and also being aware when those same senses over overstimulated. I consider myself 'highly sensitive' and was recently thinking about how the senses and emotions impact memory. I've thought I have an emotional memory, but maybe that's largely to do with my senses. I love to smell, touch, taste, hear, and see with intentionality, especially when the modern world gets to be too much. And human connection....that's a big one. I am fortunate to meet many new people in my job with the opportunity to chat a bit, I feel for people who don't. Often the feeling of isolation sinks in far later than one would think, and unfortunately our modern world is not built for it.

[yavuzsiskolu]

The productive peter is productive as usual 🎆 Glad to see one of my favorite contents today on Youtube

[BEGGARWOOD]

I can’t workout in the afternoon . Morning is best for me it sets me up for the day

[BeccarGaley]

A few months ago I hit rock bottom mentally. I was overwhelmed, broke, and just tired of pretending I had it all together. Someone in a podcast mentioned Manifest and Receive by Eva Hartley and I figured, why not? That book didn't just help me dream again, it showed me how to anchor those dreams in reality. Now, I’ve manifested opportunities I never imagined possible, and my mindset has shifted completely. If you’re frustrated like I was, don’t hesitate. Read this book. It will change everything ❤

[Donein]

This video feels truly life-changing. I'm really drawn to this topic. It makes me wonder—are those “peak” days like weddings or dream vacations so memorable because we’re fully present in the moment? Maybe that’s what makes them feel perfect.
when will you release next video?

[Shmokahontas]

Ive thought about incorporating the senses more in my day to day and curated my own thing but it’s cool to see it expanded upon. The strategic stuff is next level, I was just picking stuff I like (for example having vanilla scented stuff everywhere). Def gonna incorporate some of those strategic elements!!!

[TheThinkMate]

Productivity fades. Memories stick. Design days you’ll actually remember. 🔥🧠

[rascubulous]

all of your videos are good, but this one is special. thank you.