Stop Starting, Start Finishing

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:

• 29 Lessons From 150 Million Podcast Downloads

• 4 Science-Backed Tips to Stop Bone Injuries

• The President's Doctor: Why Your Projects Take Forever

29 Lessons From 150 Million Podcast Downloads
Ryan Holiday

Lights, Camera, ...
Seneca once advised collecting one valuable idea daily—something to strengthen us against life’s hardships. This timeless wisdom echoes through history, as seen in George Washington’s favorite saying, “many mickles make a muckle,” a Scottish reminder that small, consistent actions accumulate into greatness. The Stoics believed that what we read, who we learn from, and the priorities we set each day shape our character over time. The lesson is simple yet profound: a life well-lived is built one thoughtful step at a time. Whether through books, conversations, or experiences, the pursuit of wisdom grows with each day’s effort.

Action!

1. Commit to daily reps. Identify a simple, consistent action in your field—like practicing shots in sports or honing a specific skill—and commit to doing it daily without exception. Consistency builds mastery.

2. Be present in the moment. Shift your focus from anxieties about the past or future to fully experiencing and appreciating the present. Let go of control and embrace the gift of now.

3. Own your emotions. Recognize that no one can ‘make you’ upset unless you allow it. Take responsibility for your reactions and free yourself from unnecessary stress.

4. Accept reality. Stop resisting what you can’t control. By accepting things as they are, you free up energy to focus on what you can change and create the life you want.

5. Let go of unnecessary opinions. Not everything requires your input or opinion. Practice the freedom of letting things pass—especially online—without engaging unnecessarily.

6. Choose your role models wisely. Admire people for the right reasons, not just their success. Remember, traits that drive success can also reflect deeper flaws or dysfunctions. Aim to emulate values, not just accomplishments.

7. Prioritize work over tools. Stop obsessing over equipment or resources and focus on consistent effort. You can have the best software, the best running shoes, or the best raw ingredients, but if you’re not willing to do the thing you’re trying to do, day in and day out, you’re never going to get anything done.

8. Prioritize effort over outcomes. Concentrate on what you can control—your work ethic and preparation—rather than worrying about results or others' opinions.

9. Protect your time. Use the most productive part of your day wisely by dedicating it to your highest priorities. Be very careful about to what (and to whom) you’re giving the best part of your day.

10. Embrace challenges. Welcome life’s ups, downs, and detours as opportunities for growth. Flat, easy paths may seem appealing, but challenges keep your mind sharp and your journey meaningful. After running 100 miles in less than 24 hours, Nate Boyer said, “the worst part was the expansive flat portions without the ups and downs — there might be a life lesson in that.”

4 Science-Backed Tips to Stop Bone Injuries
Jonah Rosner

Lights, Camera, ...
Bone stress injuries can sideline even the most dedicated athletes. But the good news? You can significantly reduce your risk with the right habits. Former NFL sports scientist and founding partner of the Nike Running Performance Lab, Jonah Rosner, has distilled practical advice to keep your bones strong and resilient, whether you're training for your next race or just staying active.

Action!

1. Fuel Your Body with Enough Calories and Carbs. Make sure you’re eating enough to meet your energy needs—especially carbohydrates. Without enough fuel, your body prioritizes vital organs over bone health, increasing your risk of bone injuries by up to 450%. Don’t skimp on calories or carbs!

   

2. Incorporate Bone-Strengthening Exercises. Long-distance running, cycling, or swimming alone won’t build strong bones. Add jumping exercises (plyometrics) and explosive weight training to your routine. Try 15–20 reps for 2–3 sets, 2–3 times per week (e.g. single leg pogos, drop jumps, etc.).

3. Progress Your Training Gradually.

   1. Avoid sudden jumps in mileage or intensity. Gradually increase your weekly and monthly training loads to give your bones time to adapt.

   2. Space out intense runs by 2–3 days, and balance mileage with speed work—don’t increase both in the same week.

   3. If you’re feeling extra sore or tired, schedule a recovery week by cutting your mileage by 20–50%.

   4. For runners with a history of bone injuries, include a recovery week every 12th week.

4. Boost Bone Health with Vitamin D and Calcium.

   1. Calcium: 1500 mg/day from foods like dairy, leafy greens, and nuts.

   2. Vitamin D: 5000 IU/day if your levels are low.

   3. Take Vitamin D with Vitamin K for better absorption. Check your levels with bloodwork to tailor your supplementation!

The President's Doctor: Why Your Projects Take Forever
Jared Turner

Lights, Camera, ...
Projects drag on not because people aren’t busy but because the work itself spends too much time waiting. Think of it this way: your doctor is always productive, juggling patients back-to-back, but you still wait weeks for an appointment. Meanwhile, the president’s doctor waits idly, ready to act the moment they’re needed. Most businesses optimize for worker efficiency—keeping everyone busy—but this often means tasks pile up in queues, blocked or unfinished, as new tasks constantly get started while previous ones wait on reviews or other next steps. However, before tasks are done, they provide zero value and are pure cost. To truly get things done and add value, optimize for work-unit efficiency: tackle one high-priority task at a time, eliminate bottlenecks, and avoid multitasking. Smaller tasks, clear priorities, and a focus on moving work forward—not just starting it—are the keys to speeding up your projects. Stop waiting; start delivering.

Action!

1. Optimize for Work-Unit Efficiency

   1. Create a Single, Prioritized Work Queue: Organize tasks in order of importance, pull the highest-priority task from the top, and move the highest priority task through something like a Kanban board (e.g. To Do>In Progress>Done).

   2. Limit Work in Progress (WIP): Set a maximum number of tasks that can be in progress at any time to force focus. Remember, WIP tasks are pure cost and only add value once they’re done.

   3. Move Work from Right to Left: Focus on completing tasks closest to "Done" (e.g., in review or testing) before starting new ones.

2. Reduce Waiting

   1. Rapidly Unblock Tasks: Actively address anything blocking progress immediately—ask questions, find workarounds, and push for quick resolutions.

   2. Break Tasks into Smaller Units: Split work into the smallest deliverable pieces to minimize waiting and ship value faster.

3. Optimize Team Collaboration

   1. Dedicate Workers to Stages Where Possible: Ensure someone is always ready to pick up the next task at each workflow stage.

   2. Collaborate Proactively: Pair up or assist teammates to move tasks forward if your current work is complete.

TOOL TIP

Clap to Find My Phone: The Clap to Find My Phone feature works exactly as it sounds: all you have to do is clap your hands for your phone to start making noise or flashing lights until you locate it.

FUN FACT

In 2024, around 10% of Anguilla’s GDP will come from fees for its .ai domain name.

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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.