1
If I wanted to fix chronic cortisol without quitting my job, these are the 8 simple things I would do every day:
- Stop drinking coffee by 1pm.
2
Caffeine isn’t the problem, bad timing is.
Drinking it as soon as you wake up isn't ideal, but it’s not what’s wrecking your stress.
The real issue is caffeine creeping into your afternoon and night.
Cut it off by 12-2pm and control the total amount.
3
- Lower stimulation at night
If your nights feel like daytime, your body never shuts off.
Dim lights 60-90 minutes before bed & reduce screen exposure.
Bright light & constant input tell your brain it’s still time to be alert.
Your environment should match the time of day.
4
- Walk daily
If your brain never gets quiet, your stress never comes down.
Take a 10-20 minute walk every day to clear your mind, ideally outside.
No phone, no podcasts, just movement.
This is one of the easiest ways to give your nervous system a break.
5
- Breathwork when stress hits…