Why a Framework?
Most stress advice is scattered: "sleep more," "meditate," "batch your tasks." But without a mental model connecting these tactics, you end up with a patchwork of habits that don't reinforce each other.
The 9 Pillars are different. They give you a structured lens to diagnose where stress is leaking in—and a clear map for which interventions to layer.
The Three Meta-Categories
We organize the 9 pillars into three clusters:
🧘 Regulate the Body
- Nutrition & Energy: Stabilize blood sugar, optimize hydration, manage caffeine.
- Sleep & Recovery: Evening wind-downs, light exposure, micro-recovery breaks.
- Mind & Body: Breathing protocols, posture resets, emotional granularity.
⚙️ Refine the Systems
- Work Systems: Task batching, async rituals, recovery cadences.
- AI Support: Prompt systems, review workflows, governance principles.
- Analog Tools: Printable planners, journaling scripts, tactile routines.
🧠 Expand the Horizon
- Neuroplasticity: Habit formation, learning sprints, mindful rehearsal.
- Societal Impact: Policy, economics, cultural context of stress.
- Purpose & Direction: Meaning-making, value audits, future casting.
How to Use This Framework
- Identify Friction: Which pillar is causing the loudest friction today?