How to completely reset your mind, body and energy in 24 hours. The system I use every single week that nobody talks about.
Most of my Sundays look the same. And the results have been so consistent, so quietly life changing, that I'd feel selfish keeping it to myself. This isn't another morning routine post. I'm not telling you to wake up at 4am and drink celery juice. This goes much deeper. Most men have completely lost touch with something fundamental and don't even know it's missing. I'm talking about stillness. Beauty. Tuning yourself back into a frequency that modern life has systematically pulled you away from. Once you understand the science behind why this works, you'll never waste another Sunday again.
I. The invisible drain
I see this constantly with the lads I coach.
Doing everything right on paper. Training hard. Eating well. Sleeping enough. But there's this invisible drag on their entire system that no amount of discipline fixes. Tired in a way that sleep doesn't touch. Flat in a way pre-workout can't reach. I used to think overtraining. Undereating. Some hormonal thing that needed bloodwork.
None of that.
What it actually is, and I say this after going properly deep into the research, is chronic overstimulation creating a sustained dopamine deficit. Dr. Anna Lembke, who runs the Addiction Dual Diagnosis Clinic at Stanford, describes a pleasure-pain balance in the brain. Like a seesaw. Every dopamine hit, checking your phone, scrolling, a notification, watching something, even that first coffee, tips the seesaw towards pleasure. Your brain immediately compensates by tipping it equally towards pain. That's the moment you want another scroll. Another episode. Another hit.
Do this relentlessly, day after day, and you end up with what she calls "neuroadaptation gremlins" permanently camped on the pain side of your balance. Now you need stimulation just to feel normal. Not good. Normal.
I looked at my own life honestly and realised this was me. At university it was obvious. Drinking, partying, constant noise, never a quiet moment. But I assumed that would stop when I 'got serious.' It didn't. The stimulation just got more sophisticated. Phone first thing in the morning. Music during training. Podcast during cooking. Content while eating. Netflix to wind down. My brain never had a single moment of genuine silence. The inputs changed but the pattern was exactly the same.
II. The frequency effect
You know when you're around someone and you can just feel their energy? Not in a woo-woo way. You walk into a room and you know if someone's angry before they've said a word. You sit next to someone calm and your own breathing slows down without you choosing it. Kids do this instinctively. Dogs do it. We all do it. We just don't talk about it.
There's a reason for that...
Your heart generates an electromagnetic field that extends up to three feet outside your body. It's measurable. It fluctuates with every heartbeat and changes based on your emotional state. When you're calm and coherent, it produces a harmonious signal. When you're stressed, fragmented, running on fumes, it produces static. And the people around you pick this up whether they're conscious of it or not.
The HeartMath Institute has been measuring this for years. Magnetometers running 24/7 across five countries. What they found is that our heart rhythms don't just broadcast outward, they synchronise. With other people. And with the Earth itself. The planet has its own electromagnetic frequency called the Schumann Resonance, sitting at 7.83 Hz, and all eight of its frequencies overlap with human brainwave patterns. Same rhythms. Same rates. Like tuning forks. Tap one and another tuned to the same frequency starts vibrating along with it.
You are not separate from your environment. You are in constant dialogue with it. And most people have no idea this is happening.
III. The signal you're broadcasting
Once this clicked, it rewired how I think about everything.
Every object, space, person, piece of food, piece of music carries an energetic signature your system reads and responds to, all the time. I know how that sounds... but just think about your own experience for a second.
Think about the last time you walked into a room and something felt off. Nobody said anything. Nothing looked obviously wrong. But you felt it. Some low level tension you couldn't name. Now think about the last time you walked into a space that felt genuinely beautiful. An old church. A country pub with a fireplace and low ceilings. A hotel lobby that was clearly designed by someone who gave a damn. You felt that too. Shoulders dropped. Breathing slowed. Something in your chest opened up.
That's not imagination. That's your nervous system reading the frequency of the environment and adjusting to match it.
Why do you feel better when your room is clean? Not just visual tidiness. When your space is cluttered and unkempt, your subconscious is processing dozens of things that are "out of place." It reads this as disorder. Low level threat. Your biology picks it up and mirrors it back.
Now scale that up. Think about where you spend most of your time. Your flat. Your office. The high street you walk down every day. The gym you train in. How many of those spaces were built with any care at all for how they'd make you feel? How many were designed purely around cost, efficiency, and getting as many people through the door as possible?
Modern architecture literally causes headaches. I'm not being dramatic. The monotonous lines, the repetitive concrete, the absence of anything organic or human-scale, your brain processes all of it as a form of pain. Meanwhile, walk into a cathedral that's stood for 600 years and your reward centres light up. Dopamine. Cortisol drops. The same response you get from standing in a forest.
Now think about hospitals. I've visited my father going through cancer treatment, serious illness, the lot. And what do they get? Windowless rooms. Harsh LED lighting. Processed food that wouldn't pass as nutrition for a healthy person, let alone someone fighting for their life. I remember looking at what they served him. Ice cream with over 50 ingredients on the label. Meals that looked like they'd been sat under a heat lamp for hours. This is what we feed people whose bodies are trying to heal... No nature. No natural light. No colour. No beauty anywhere.
Patients who get rooms with views of trees recover faster and need fewer painkillers than patients staring at a wall. Same hospital. Same procedures. The only difference is what they can see through the window. That's how powerful environment is. And we put the sickest, most vulnerable people in society into spaces that actively work against their recovery. Because it's cheaper. Because the system is built around throughput, not healing. There's no margin in a window and a salad. There's margin in another round of treatment for someone whose body can't recover in a concrete box.
If that's what environment does to someone in a clinical setting, what do you think the spaces you live in every day are doing to you?
IV. The beauty prescription
This is what I mean when I talk about living aesthetically. Not in some poncy Instagram grid way. As a biological strategy.
I curate my environment on purpose. The music I listen to. The food I eat. How my space looks and feels. What I wear. The content I consume. The people I spend time around. All of it. Once you understand that everything carries a frequency your system absorbs and mirrors, you start treating your environment the way you treat your nutrition. With intention.
I listen to classical music. Lyre music. Skyrim soundtracks honestly. Not because I'm trying to be cultured. Because these carry a resonant quality that genuinely calms my nervous system. Thirty minutes a week of genuine artistic engagement measurably improves your health. Reduces cortisol. Lowers inflammation. Even affects gene expression in your DNA. Listening to music, visiting a gallery, reading, doing something creative. It doesn't matter what form it takes. Your biology responds to beauty the same way it responds to good nutrition.
I visit beautiful buildings. Old churches. Hotels with proper architecture. Parks. Anywhere built with care rather than efficiency. Beauty is not a luxury. It is medicine. Your brain knows the difference between a space designed for human flourishing and one designed to maximise square footage per pound.
The Greeks understood this without a study. Their gymnasiums weren't just training facilities. They were stunning. Their public spaces were designed to elevate the people who used them. Somewhere we decided function was all that mattered, that beauty was indulgent, and we built cities that look like Amazon fulfilment centres. Then wondered why everyone's miserable.
Same applies to people. Someone operating from anger, shame, jealousy, chronic negativity broadcasts a chaotic electromagnetic signature. You feel it when you walk into a room with them. HeartMath measures this. Spend enough time in that field and your own coherence drops. Your system starts matching theirs.
I'm not saying cut everyone off. I'm saying be honest about what you absorb. More time around people and places that raise your frequency. Less around those that flatten it. Simple as.
V. We Must Return
I live in England. I hear people constantly talking about this country like it's done. Like there's nothing worth staying for. Like you need Bali or Portugal or Dubai to find beauty and peace.
Brother. Have you actually looked around?
The Architectural Uprising, a movement gaining real traction across Europe, published research showing beautiful historical architecture has the same positive impact on physical and mental health as natural landscapes. Not similar. The same. Your brain responds to a 14th-century cathedral the way it responds to a forest. The inverse is also true. Ugly modern buildings cause measurable psychological distress. The monotonous glass and concrete we've plastered over our cities for the last century is literally making people unwell.
Alain de Botton's collective put it directly: if we showed an ancestor from 250 years ago around our modern cities, they'd be amazed by the technology, impressed by the wealth, and horrified by what we'd built. We've democratised comfort but made beauty exclusive. The beautiful stuff, most of which was built before 1900, is oversubscribed and crumbling under tourists. Everything since looks like it was designed by committee to offend nobody and inspire no one.
British people consistently prefer old buildings to new ones in every survey ever run. That's not nostalgia. It's biology. Traditional architecture used human-scale measurements, natural materials, proportions rooted in how our brains process visual information. Buildings made by hand, from local stone, over generations. They carry a fundamentally different energy to a new-build estate thrown up in eighteen months.
A town like Stamford. Winding streets, jumbled architecture, no master plan. Built by thousands of people making small decisions over centuries. Complex, rich, beautiful, somewhere people genuinely want to live. Compare that to Milton Keynes. Planned from above by people who thought they knew better. Roundabouts and right angles and not a single space that makes your heart lift.
England has extraordinary beauty sitting right there. Cathedrals. Country estates. Cotswold villages. Old hotels with proper craftsmanship. Rolling countryside that stretches for miles without another person in sight. I walk these hills with Teddy on Sundays and feel my entire nervous system recalibrate within the hour.
We don't need to return to some mythical past. We need to return to beauty. To craftsmanship. To the radical idea that the spaces we build and inhabit should actually make us feel something.
2026: the year we stop brain rot and start building.
Get out of the city this Sunday. Find a beautiful building. Sit in it for an hour with your phone off. You'll feel the difference in your bones.
VI. The 24-hour protocol
This is what I do. Every single Sunday. Non-negotiable.
Phone on Do Not Disturb first thing. No social media. No scrolling. No content. Four weeks of abstinence resets dopamine pathways fully, but even a single 24-hour break prevents the deficit from compounding. The ancient concept of Sabbath exists in virtually every major tradition. It works because it's biologically necessary, not because it's morally virtuous.
No caffeine. Let your nervous system run from its own baseline without chemical scaffolding. First couple of times, uncomfortable. Good. That discomfort is data. It tells you exactly how dependent your system has become on external inputs just to function.
Read. Physical books. Not Kindle, not audiobooks. Reading printed text engages your brain differently. Prediction, guessing what comes next in a story, anticipating when a chorus returns in a song, is one of the primary mechanisms for natural dopamine release.
Write. I write ideas. Observations from the week. Whatever surfaces. This is where the "downloads" happen. When you finally give your mind silence it switches from consuming to producing. Every piece of content I create, every article, every post, starts in this quiet Sunday space where original thought can actually surface. Can't have ideas when your brain is processing 10,000 inputs an hour.
17 minutes of stillness. Huberman covered research showing a single session of sitting quietly, eyes closed, paying attention to breathing and how your body feels (they call it interoception) permanently reduces "attentional blinks" and improves focus. One session. Permanent improvement. Published data. If meditation feels too loaded, just sit still with your eyes closed and notice your breathing. Same effect.
Get outside. Walk somewhere beautiful. A forest. Rolling hills. A village with old buildings. Somewhere your nervous system can sync back up with natural frequencies rather than the electromagnetic noise of your house. Schumann Resonance research tells us we need this exposure. Modern indoor environments packed with electrical systems create interference that disrupts natural rhythms. Time outside isn't recreation. It's maintenance.
Study something. Not for productivity. For curiosity. Consciousness. Philosophy. History. Whatever pulls you. Feed the deeper layers of your mind that get starved all week.
Seek beauty. Actively. Listen to something that moves you. Visit somewhere with genuine aesthetic weight. Cook a proper meal with real ingredients and eat it without a screen in front of you. Beauty in, coherence out. It becomes a loop that sustains itself.
VII. The magnetism effect
Run this consistently and your nervous system recalibrates. Dopamine baseline normalises. Simple things feel good again. Food tastes better. Conversations go deeper. Training feels more connected. The background hum of anxiety most men accept as normal quiets down.
And something else starts happening that I can't fully explain with neuroscience but have experienced too many times to write off.
Synchronicity increases. Noticeably.
Jung coined the term to describe meaningful coincidences beyond statistical probability. Dispenza describes it as vibrational alignment. Your thoughts are electric. Your feelings are magnetic. Together they create an electromagnetic signature. Change the signature, change what shows up. And it seems to happen most when you're deeply present. Not chasing. Not forcing. Just open.
Jung said it himself - this occurs more often than chance would predict. And that bothers people who need everything wrapped in a materialist framework. I've experienced it enough to stop debating and start engineering the conditions for it.
I was in a hotel earlier today with my dog. Nothing planned. Just a Sunday walk that ended up there. Within thirty minutes, ten or more people had gravitated over. Compliments. Conversations. Connections from nowhere. Beautiful little encounters with strangers that felt like they were supposed to happen. Whimsy. Serendipity. The kind of thing that only seems to occur when you're operating from stillness rather than noise.
That's not luck. That's frequency. When you're calm, coherent, genuinely present, people feel it. They don't know why they're drawn over. They just are. Your field broadcasts something their nervous system reads as safe, warm, elevated. They move towards it without thinking.
You become magnetic. Not through effort. Through state.
VIII. The uncomfortable truth
Most men won't do any of this. Not because it's hard. Because stillness is terrifying when you've been running from yourself.
The phone isn't a habit. The constant noise isn't laziness. It's avoidance. Strip everything away, no podcast, no feed, no content, and you're left with yourself. Actual thoughts. Actual feelings. The stuff you've buried under stimulation for years.
Most lads would rather do literally anything than sit with that...
But that's where growth lives. That's where transformation actually happens. Not in the gym. Not in the meal prep. In the silence. In the willingness to be present with who you actually are, right now, without performance or distraction.
The quality that women notice, that people gravitate towards, that clients sense, it isn't your physique or your clothes or your car. It's coherence. Self-possession. The energy of someone who has done the uncomfortable work of being still with themselves and come out the other side whole.
You can't fake that. You can't buy it. You build it. One quiet Sunday at a time.
IX. The order of operations
Starting from zero:
One screen-free day per week. Everything else is built on this.
Get outside into nature or a beautiful environment for at least an hour. No earphones.
17 minutes of eyes-closed breathing and body awareness. Just once. See what happens.
Read a physical book for 30 minutes.
Write for 15 minutes. Anything. Get thoughts onto paper.
Curate one element of your environment. Clean your space. Change the music. Cook properly.
Cut one source of low-frequency input. A person, a habit, an environment. Be ruthless.
Run these for 90 days of Sundays and then tell me you feel the same. Tell me the synchronicities haven't multiplied. Tell me Monday mornings don't land completely different.
You won't be able to. Because this is how we're supposed to function. We've just been too overstimulated to remember.
Every Sunday, I read. I write. I walk somewhere beautiful. Keep the screen dark and the mind quiet. The downloads come. The ideas arrive. The energy builds. Not from forcing. From allowing.
Have a beautiful Sunday ladies and gentlemen,
— Achilles
If you want help building the full system around this, training, nutrition, nervous system recovery, identity-level transformation, my coaching programme exists for exactly that. Link in bio.
