Is Unplugging the Solution? Probably Not

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:

• Unplugging Is Not The Solution You Want

• Do I Actually Need Electrolytes to Stay Hydrated?

• Can Listening to Music Make You More Productive at Work?

Unplugging Is Not The Solution You Want
Matt Klein

Lights, Camera, ...
Unplugging from technology is a tempting escape from the chaos of endless feeds, notifications, and digital overload, but it’s not a sustainable solution. While detoxing or turning off notifications might offer temporary relief, our devices are deeply woven into the fabric of modern life, from work and education to relationships and healthcare. Instead of rejecting technology outright, we should focus on mindful adaptation—learning to coexist with our screens while maintaining our humanity. This means strengthening our digital literacy, questioning harmful tech practices, and using tools to empower, not enslave, us. True peace doesn’t come from disconnecting but from reshaping our relationship with technology to serve us, not control us.

Action!

1. Adopt mindful usage: Instead of unplugging completely, reflect on how and why you use technology. Set intentional limits and prioritize meaningful engagement over mindless scrolling.

2. Strengthen digital literacy: Educate yourself about tech's impact—its biases, algorithms, and incentives. Awareness empowers better decisions.

3. Balance with offline life: Incorporate offline habits like hobbies, journaling, or spending time in nature. Create rituals to ground yourself outside of screens.

4. Leverage tech positively: Use tools to enhance learning, build connections, and explore new opportunities rather than treating tech as an inherent problem.

5. Shape your environment: Turn off unnecessary notifications, curate feeds intentionally, and set designated "phone-free" zones or times to foster focus and presence.

Do I Actually Need Electrolytes to Stay Hydrated?
Dr. Celia Ford

Lights, Camera, ...
Do you really need to supplement with electrolytes to stay hydrated? Not always. Electrolytes, like sodium, potassium, and magnesium, found in trendy powders like LMNT or classics like Gatorade, are essential for fluid balance and muscle function, especially after heavy sweating. If you're drenched after intense exercise or work in extreme heat, they can help rehydrate effectively. But for casual workouts or daily hydration, a balanced diet usually provides all the electrolytes you need. Remember, more isn’t always better and supplements aren’t magic hangover cures or a must for every workout — overloading on them without enough water could even dehydrate you. Stay smart: hydrate based on your activity, not the latest TikTok trend.

Action!

1. Match hydration to activity: Use electrolyte supplements after intense or prolonged sweating (e.g., long runs, sauna, work in extreme heat) or illness with fluid loss. For casual exercise, water and a regular diet may suffice.

2. Avoid overloading on electrolytes: Stick to recommended sodium levels (FDA limit: 2,300 mg/day). Only consider going above this amount when you’re sweating significantly.

3. Adjust supplementation rate: The American College of Sports Medicine recommends consuming at least 300 mg of sodium per hour if you’re going to be out sweating for more than an hour. However, this also depends on how heavy and salty of a sweater you are. Consider measuring your sweat rate (e.g. Gatorade Gx Sweat Patch) if you want to be precise.

4. Skip for hangovers: Pre-hydrate if you anticipate drinking alcohol, but don’t expect electrolytes to fix a hangover. Only time helps recovery.

Can Listening to Music Make You More Productive at Work?
Dr. Anna Fiveash

Lights, Camera, ...
Can listening to music boost productivity? It’s a mixed bag—some people find it enhances focus, while others get distracted. The key lies in your personality, the task at hand, and the type of music you choose. Extroverts, who thrive on external stimulation, may benefit from background music, while introverts might find it overwhelming. Simple, repetitive tasks often pair well with upbeat tunes, while complex tasks, like writing or reading, may be better done in silence or with calming music. The trick is to experiment and find what works best for you—whether it's using music to set the mood before a task or taking music breaks to boost motivation.

Action!

1. Match Music to Task Type: For simple tasks (e.g., data entry), upbeat music can help; for complex tasks (e.g., writing), avoid music with lyrics or use calming tunes.

2. Use Music Breaks: Take short breaks with music to refresh and motivate yourself during the workday or play music before starting a demanding task to boost mood and mental readiness.

3. Experiment with Music: Ultimately, using music for productivity is highly individual, so start with your favorite music during simple tasks to see if it helps or distracts you.

TOOL TIP

Gx Sweat Patch: The Gx Sweat Patch measures your sweat rate, fluid loss, and sodium loss to give personalized hydration recommendations.

FUN FACT

There is a difference between stress sweat and regular sweat. Regular sweat is composed of water, salt and potassium and helps cool the body down as it evaporates. A different gland releases stress sweat and consists of fatty acids and proteins. It doesn’t evaporate as quickly as regular sweat and can develop an odor when it combines with bacteria on the skin. 

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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.