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Are You Living Your Own Truth?

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:

• Unlearning Yourself

• We Didn't Evolve to Exercise

• The 4 Quarters Technique

Unlearning Yourself
Derek Hagen

Lights, Camera, ...
Who are you when you strip away the stories others have told about you? So much of our identity is shaped by the labels and narratives we’ve absorbed—“You’re smart,” “You’ll never be good at math,” “You’re the responsible one.” These stories, often well-intentioned, can tether us to beliefs that don’t reflect who we truly are. But here’s the empowering truth: you can unlearn these stories. By questioning what you’ve been told and nurturing the parts of yourself that feel authentic, you can break free from limiting narratives and discover untapped potential. Who might you become if you let go of the stories that no longer serve you? Start rewriting your story today.

Action!

1. Identify the Stories You've Internalized. Reflect on the labels and narratives others have given you (e.g., “You’re the responsible one” or “You’ll never be good at math”). Write them down to bring awareness to these beliefs.

2. Question Their Origin. Ask yourself: Where did this story come from? Is it truly reflective of who I am, or was it imposed on me by someone else?

3. Assess Their Impact. Determine whether these narratives have helped or hindered you. Keep what serves your growth and let go of what limits you.

4. Replace Limiting Beliefs. Reframe the negative stories with affirmations that align with your true potential (e.g., replace “I’m not creative” with “I have untapped creativity waiting to emerge”).

5. Nurture Your Authentic Self. Explore qualities or passions you’ve suppressed. Try activities or goals that excite you but may feel unfamiliar.

6. Commit to Growth. Embrace this process as ongoing. Regularly revisit your beliefs and adjust them as you evolve.

We Didn't Evolve to Exercise
Dr. Paul Kedrosky & Dr. Howard Luks

Lights, Camera, ...
Humans didn’t evolve to exercise—we evolved to move, and that distinction matters. Our ancestors stayed active to survive, not for fun or fitness, and wasting energy unnecessarily could mean death. Hence, our bodies have developed a deep biological aversion to unnecessary exertion. Modern life, with its cars, elevators, and endless conveniences, has stripped movement from our daily routines, making traditional exercise feel unnatural and unappealing. Instead of blaming ourselves for not hitting the gym, we should rethink physical activity: weave small, natural movements into our day, like walking or playing more, and focus on rediscovering the joy of motion. It’s not about forcing exercise—it’s about rediscovering the joy of moving without making it a chore.

Action!

• Find simple, natural ways to add movement to your day. “Unnecessary” movement feels unnatural for a reason, so focus on making it enjoyable rather than a chore. Some examples:

  • Park farther from the entrance.

  • Take the stairs instead of the elevator.

  • Walk or bike instead of driving short distances.

  • Get a dog and walk it.

  • Listen to audiobooks while wandering your house, yard, or neighborhood.

  • Stretch or do light exercises during shows or while on phone or Zoom calls.

  • Set a timer to remind yourself to stand up and move every 30 minutes.

  • Join a recreational sports league or a local walking group.

  • Play active games with your kids or friends, like tag or frisbee.

  • Dance to like no-one's watching while cooking or cleaning.

The 4 Quarters Technique
Sahil Bloom

Lights, Camera, ...
The Four Quarters Technique is a simple yet powerful way to stay productive and resilient throughout the day. Instead of writing off an entire day after a misstep, think of your day as four quarters: morning, midday, afternoon, and evening. If one quarter doesn’t go as planned, simply reset and focus on the next. For example, you might dedicate mornings to creative work, midday to family time and exercise, afternoons to deep work, and evenings to winding down. This approach blends structure with grace, giving you multiple opportunities to realign and make progress. Try it out and see how it transforms your week!

Action!

• Try breaking your day into four quarters—morning, midday, afternoon, and evening (4 hours each). Plan key activities for each quarter, and if one doesn’t go as planned, reset and focus on making the next quarter count.

TOOL TIP

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FUN FACT

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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.