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Are You Really Making Your Own Decisions?

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:

• Don't Let Machines or The Crowd Decide Your World

• What I Learned (and Unlearned) Reading 10 Books on Nutrition

• 5 Tips for Staying Focused (When You’re Stressed)

Don't Let Machines or The Crowd Decide Your World
Adam Singer

Lights, Camera, ...
Are your choices truly yours, or are they shaped by machines and the crowd? We live in a world where algorithms and social consensus dominate, steering us toward the safe, the popular, and the profitable. But what happens to our creativity, curiosity, and autonomy when we let these forces dictate our paths? Real discovery happens when you step off the algorithm’s trail—into a record store to explore unfamiliar music rather than curated (Spotify) playlists, into a bookstore to pick a random title without glancing at reviews, or into the kitchen to create a meal with no recipe. Rediscover the thrill of choosing for yourself. Real discovery requires courage, and real creativity starts when you stop asking for permission. So, what kind of life will you choose to create?

Action!

• Commit to one act of true discovery each week: explore something new (music, books, local trail, restaurant, etc.) without relying on reviews or trends, and make a choice purely based on curiosity and personal judgment.

What I Learned (and Unlearned) Reading 10 Books on Nutrition
Scott H. Young

Lights, Camera, ...
Food plays a vital role in our lives, providing energy, connecting us to culture and loved ones, and offering enjoyment. Yet, many of us struggle with eating habits that lead to health issues and isolation, fueled by a fast-paced lifestyle and a food environment dominated by convenience over nutrition. Tackling these challenges involves small, sustainable changes like prioritizing whole foods, cooking at home, and practicing mindful eating without rigid restrictions. Ultimately, creating healthy habits that align with personal goals and social contexts can lead to lasting improvements, fostering a balanced approach to food that nurtures both body and soul.

Action!

1. Increase fruit, vegetable, whole grain, and fiber intake in daily meals.

2. Replace refined carbohydrates with whole grains whenever possible.

3. Pack a healthy lunch for work instead of eating out.

4. Plan meals and snacks ahead to ensure healthy options are always available at home, work, or on the go.

5. Control portion sizes when healthy options aren’t available or when indulging.

6. Avoid snacking after dinner.

7. Stock up on enough healthy foods, while avoiding less healthy alternatives, to ensure that your default choice at home will tend towards cooking/eating healthy instead of having unhealthy snacks or eating out.

8. Limit intake of refined grains, added sugars, processed meats, and saturated fats, opting for healthier alternatives like oils over solid fats.

9. Carbs aren’t bad for you. Understand that unrefined carbohydrates from fruits, vegetables, and whole grains are essential and beneficial. This is especially true when fueling for athletic goals (even with refined carb sources).

10. Aim to follow these guidelines 80–90% of the time, allowing occasional indulgences without guilt.

5 Tips for Staying Focused (When You’re Stressed)
Scott H. Young

Lights, Camera, ...
Staying focused under stress can be challenging, as anxiety often leads to avoidance and consumes mental bandwidth. Avoidance may offer temporary relief but ultimately feeds the cycle of worry, while intrusive thoughts distract and drain the mental capacity needed for deep work. To combat this, practical strategies like breaking tasks into manageable steps, practicing mindfulness, setting realistic goals, and focusing on progress over perfection can help maintain focus and productivity, even during high-stress situations.

Action!

1. Question Reflexive Thoughts: When a thought like “I’ll never finish this project” pops up, pause and ask, “Is this entirely true? What evidence supports or contradicts it?” You might realize that while the task feels overwhelming, you’ve completed similar projects before. Reframe it as, “This is challenging, but I can tackle it one step at a time.”

2. Treat Tasks as Experiments: If you’re nervous about a task, treat it as a trial run. Instead of obsessing over a perfect delivery, tell yourself, “Let’s see how this goes and adjust based on feedback.” This approach shifts focus from fear of failure to curiosity about learning.

3. Focus on the Next Step: Break tasks into single actionable steps and concentrate only on completing the current one. Avoid thinking about future steps until the present one is done. For example, when writing a report feels daunting, focus solely on drafting the introduction rather than worrying about the entire document.

4. Plan with Implementation Intentions: Anticipate obstacles during your workweek and plan specific actions to address them. For example. if you often procrastinate after lunch, decide in advance: “After lunch, I’ll spend 15 minutes outlining my task before checking emails.” This way, you’re prepared for common hurdles and stay on track despite distractions.

5. Reward Effort, Not Outcomes: Measure success by the time and effort you invest, not by immediate results. If you dedicate two focused hours to studying but don’t fully grasp the material, give yourself credit for showing up and trying. Remind yourself that consistent effort builds mastery over time, even if progress feels slow in the moment.

6. Note - Assess the Nature of Your Stress: Reflect on whether the stress you’re experiencing is a passing challenge or a sign of a deeper issue. If the pressure is temporary and aligned with your values, like overcoming a tough task or skill development, continue using the strategies above. However, if the stress comes from a toxic environment or a situation misaligned with your long-term goals, no amount of effort or reframing will resolve it. In such cases, consider whether it's worth enduring or if it's time to reassess your situation and move on.

TOOL TIP

Flush: An app to quickly and easily find your way to the nearest public bathroom or toilet.

FUN FACT

Ozempic (the recently popular prescription injectable medication used to treat type 2 diabetes and reduce appetite) is a modified, synthetic version of a protein discovered in the venomous saliva of the Gila monster, a large, sluggish lizard native to the United States.

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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.