Notes from an Almost 87-Year-Old Psychologist
Ten things I try to live by
Dear friends,
As I move through my eighty-seventh year, I find myself simplifying rather than adding.
After more than sixty years of sitting with people in moments of fear, illness, grief, confusion, and transition, I’ve noticed something important:
The things that truly support a human life are not complicated.
They are steady.
They are ordinary.
And they require attention.
What follows is not a program and not a promise.
It is simply a list of commitments I try to return to again and again.
Most of this is what sensible grandmothers have always taught.
Still, it bears repeating.
1. I move my body.
Aerobic exercise lifts the mood, strengthens the heart, and reminds the nervous system that life is in motion.
2. I maintain strength.
Not for appearance, but for balance, mobility, and self-reliance.
3. I protect my sleep.
A rested mind is clearer, steadier, and more resilient.
4. I eat food that resembles food.
Simple, nourishing, and close to its natural form.
5. I care for what enters my body.
Clean air and clean water support clarity, energy, and long-term health.
6. I stay connected with people.
Human beings regulate, heal, and grow through relationship.
7. I take responsibility for my thoughts and feelings.
This is not judgment. It is personal agency.
8. I practice choosing my emotional tone.
I respond with intention and guide my inner state toward steadiness.
9. I contribute where I am able.
Meaning grows when we are useful to one another.
10. I live with direction.
A sense of purpose gives shape to the days and coherence to life.
I don’t claim mastery of any of this.
I practice. I forget. I begin again.
Check in with me in three years, when I’m ninety, and I’ll let you know how it’s going.
For now, I’ll leave you with a simple thought:
A little over time is a lot.
If you feel inclined, I’d like to hear from you.
Which one of these feels easiest for you right now?
And which one feels hardest?
Golden Light,
Dr. Richard Louis Miller
1-minute mind control (my latest book)
Traditional mindfulness and meditation techniques often require a huge investment of your most precious resource (time) without guarantees of results.
My own version of mindfulness—what I sometimes refer to as “mind control”—can be mastered in much less time if you commit to regular 60-90 second practice throughout the day.
Breathing. Witnessing. Changing the channel on negative thoughts.
I’ve honed these techniques over a lifetime of personal and professional practice, and now I’m sharing them with the world.
Get my new book Master Your Mind, and as a thank you for your support, I’ll give you a free 30-day subscription to our premium newsletter and exclusive content. Just reply to this email after you buy it to confirm your purchase.
My Other Books:
Psychedelic Medicine at the End of Life: Dying Without Fear (release date: November 5)
Freeing Sexuality: Psychologists, Consent Teachers, Polyamory Experts, and Sex Workers Speak Out
Psychedelic Wisdom: The Astonishing Rewards of Mind-Altering Substances
Psychedelic Medicine: The Healing Powers of LSD, MDMA, Psilocybin, and Ayahuasca
Integral Psychedelic Therapy (co-edited with Jason A. Butler & Genesee Herzberg)