The Marine Rule: Choose at 80% to Find Presence

Arthur C. Brooks is a professor at the Harvard Kennedy School and the Harvard Business School, where he teaches courses on leadership and happiness. His next book, The Meaning of Your Life: Finding Purpose in an Age of Emptiness, will be released on March 31, 2026.

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Timestamps:

• [00:00:00] Start.
• [00:02:33] The vascular Arthur Brooks returns.
• [00:03:07] Brahmamuhurta and why Arthur studies happiness.
• [00:06:20] Arthur’s morning workout protocol.
• [00:09:58] Why Arthur does Zone 2 cardio without headphones.
• [00:10:38] Quantifying progress as the secret to happiness.
• [00:20:50] Post-workout holy half-hour.
• [00:22:25] Creatine, caffeine strategy, and 60-70 grams of protein for breakfast.
• [00:29:50] Four hours of distraction-free deep work and Hemingway’s protocol.
• [00:32:21] Alcohol kills sleep to borrow happiness from tomorrow.
• [00:34:36] My ketosis, intermittent fasting, and morning protocol.
• [00:39:34] Experimentation is king.
• [00:46:29] David Baszucki, metabolic psychiatry, and ketosis: the poet’s protocol.
• [00:48:20] Four affect profiles: mad scientists, cheerleaders, judges, and poets.
• [00:54:13] Why Arthur was moved to write The Meaning of Your Life.
• [00:55:52] Psychogenic epidemic: technology isn’t the problem, it’s what we’re not getting.
• [00:59:33] Macronutrients of meaning: coherence, purpose, significance.
• [01:03:38] Search vs. presence and the trap for seekers.
• [01:07:53] Marine rule: get to 80 percent and choose.
• [01:12:07] Significance at micro, not macro level; cult of activism as substitute religion.
• [01:17:22] Transcendence: from me self to I self; Harvard’s Astronomy 101.
• [01:19:35] Two dimensions of transcendence: upward (worship) and outward (service).
• [01:21:48] Maslow revised: training awareness so the mundane becomes miraculous.
• [01:28:45] Flow state as self-forgetting; beauty as transcendence.
• [01:32:12] Living in the simulation: complicated vs. complex problems.
• [01:37:55] Left hemisphere vs. right hemisphere.
• [01:42:18] Your suffering is sacred: pain times resistance.
• [01:46:30] Pilgrimage as metaphor.
• [01:55:42] AI as left-brain adjunct.
• [01:57:18] Arthur’s evening protocol: Psalms and Neruda.
• [02:00:13] The oxytocin protocol for marriage, break glass plan.
• [02:04:31] Happiness is love and other parting thoughts.

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