Back
What science says — dying healthy
01Keep learning. Cognitive reserve delays decline and reduces dementia risk.
02Stay connected. Loneliness is as harmful as smoking 15 cigarettes a day.
03Move your body. Exercise is the single strongest predictor of healthy aging.
04Sleep deeply. The brain clears waste only during sleep.
05Have a purpose. People with ikigai live measurably longer.
"When I looked at what science recommends, I realised I had been doing it for 7 years — not by following a manual, but by intuition. The data confirms it."
Mind · 頭
Learn · Express · Connect
Math drills · 100-square
Typing precision daily
English writing · blog
Duolingo · 400+ days
Global friends · 8+ yrs
Building games · reading
Logic · organising info
Body · 体
Move · Rest · Fuel
Physical work daily
Sleep · wake tracking
Water after waking
Fermented foods
Skiing · outdoor activity
Brain waste · deep sleep
Mood tracking daily
Resources · お金
Enough · Steady · Free
Track expenses monthly
Reduce · not accumulate
Build digital assets
Blog · games · content
Point collection
Sustainable · not rich
Goal: stay free to grow
考え方 · Mindset — applies to everything above
"You choose your own yardstick." — 比較軸を自分で選ぶ
自己成長で比較する他人・収入・地位ではなく、昨日の自分より成長しているか
視点を選ぶ自由東京の小さな部屋 = 世界上位数%。事実は変わらない。見方が変わる。
成長が先、収入は後自己成長と収入増は比例。ただし順番がある。
楽観 × 論理感情ではなく構造で考える。悲観しない理由を論理で作る。
7 years of daily data — the evidence
Math · typing · mood · sleep — tracked every day since 2017