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Stretching: What's the Deal?

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• The Allergy to Uncertainty

• What's the Deal with Stretching?

• A Simple Formula for Making Career Decisions

The Allergy to Uncertainty
Lawrence Yeo

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Uncertainty often feels like an enemy in a world obsessed with productivity and clear goals. Systems like education push for early decisions—majors, careers, life plans—favoring certainty as a path to focus and efficiency. But this narrowing of attention, while productive, risks extinguishing curiosity and wonder, trading the richness of exploration for the false security of routine. The most meaningful aspects of life—trust, connection, and serendipity—often emerge in the unexpected. Embracing uncertainty doesn't make us unfocused; it sharpens our awareness and allows us to notice the beauty in the little, unscripted moments. The future will always be unknown, but it’s in making peace with this truth that life becomes truly fulfilling.

Action!

• Cultivate a balance between certainty and uncertainty by setting clear goals while remaining flexible and curious. Dedicate time to focused routines that align with your long-term vision, but also leave space for unplanned experiences and reflection. Set aside time each day to observe or engage with something outside your routine—listen to a loved one without distraction, notice small changes around you, or explore a new idea without needing a clear purpose.

What's the Deal with Stretching?
Jay Dicharry

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Stretching is like that ritual we’ve inherited without much question: gym teachers said we should, so we did. But does it help? Research shows static stretching often lacks the dramatic benefits we expect—it doesn't significantly reduce soreness, improve running performance, or prevent injuries unless you have a genuine range-of-motion deficit. Even then, achieving real tissue elongation demands consistent, long-duration stretching (think minutes daily for weeks). For most, dynamic movements—like lunges, leg swings, or twists—better prep the body pre-workout, enhancing coordination and comfort without the micro-damage static stretching can cause. If you enjoy stretching or need to loosen up during a mid-exercise cramp, go for it! But if you’re moving fine and already exercising, you're not missing out by skipping it. Keep your mobility functional, efficient, and enjoyable.

Action!

1. Pre-Workout Routine: Opt for 5 minutes of dynamic mobility exercises like lunges, leg swings, and torso twists to prepare your body efficiently. The parts of your body you’ll be using for your upcoming exercise should be loose and warmed up.

2. Evaluate Your Stretching Needs: Use the simple tests described here to determine if stretching is required for you. If you're mobile and feel fine, no static stretching is required and you may just rip muscle tissue unnecessarily.

3. Stretch If Necessary: If you have determined a true range-of-motion issue, hold static stretches for 3–5 minutes per session, 4–6 days a week, for 10 weeks to see structural improvement. Always perform static stretches post-exercise, never before.

4. Cramps During Exercise: Address mid-exercise cramps with brief static stretches targeting the affected muscle to alleviate discomfort temporarily.

A Simple Formula for Making Career Decisions
Dr. Marcia Reynolds

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Facing big career or life decisions can feel overwhelming, but a simple 3-word test can guide you: Think about your thinking. Your brain instinctively clings to comfort, rationalizing away risks to avoid discomfort or uncertainty—even when a choice promises growth and fulfillment. To break free, examine the words and beliefs behind your hesitations. Working with a coach or trusted ally can help you unpack fear-based assumptions, gain clarity, and open the door to meaningful change. Embrace this self-reflection as the first step toward courageously shaping your future.

Action!

1. Reflect on Your Desires and Beliefs: Answer the following questions to uncover your true priorities and aspirations. Write your responses to make them easier to analyze:

   1. When have you felt most energized and fulfilled?

   2. What would you love to accomplish in your lifetime?

   3. What do you fear losing if you risk your current security?

   4. What might you gain by taking that risk?

   5. What new skills or knowledge excite you?

   6. If no one influenced your choices, what would you most want to do?

   7. How would you like to be remembered?

   8. Finally, imagine and describe a typical day where you are living as your best self.

2. Use the “Want, Should, But” Formula:

   1. Step 1: "Want" On a page labeled "Want," write what your heart truly desires based on your reflections. Focus on what excites or challenges you positively, without worrying about how to achieve it. Revisit this page after a break to see if additional insights arise.

   2. Step 2: "Should" On a "Should" page, list the expectations, obligations, or beliefs that have shaped your choices so far. Reflect on how milestones or cultural influences have contributed to these “shoulds.” This is for self-awareness, not self-criticism.

   3. Step 3: "But" On a "But" page, write the direction you want your career or life to take. For each desire, add “but” and the reasons you believe you can’t act on it now (e.g., needing skills, money, or closure on current commitments). Set this page aside for a few days. Later, revisit it to question whether each “but” is a valid reason or a fear-based rationalization.

3. Act on Your Insights: Review your reflections and determine what truly matters most. Create a plan to align your actions with your desires, even if change can’t happen immediately. Seek support from trusted friends or a coach if needed. Moving in the direction of your dreams will lead to a more fulfilling and authentic life.

TOOL TIP

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FUN FACT

The Moon is gradually drifting away from Earth at a rate of approximately 4 cm per year. This phenomenon is caused by the Moon pulling on Earth’s oceans creating tidal forces that produce a bulge of water on the side of Earth facing the Moon. This bulge in turn creates a gravitational pull on the Moon, causing it to accelerate slightly and move further away from Earth. Over time, this process has caused the Moon to move farther away from Earth each year. This gradual drift is not noticeable on a day-to-day basis, but over millions of years, it can have significant effects on Earth's rotation.

Bonus fun fact: Australia is actually wider than the Moon. The Moon sits at 3400 km in diameter, while Australia’s diameter from east to west is almost 4000 km. However, the Moon, as a sphere, has more surface area.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.