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How to Become a Scientist of Your Own Life

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 Make Small Talk. Think Big Talk.

• Stupid Simplicity Doctrine

• Personal Science: Self-Experimentation from Quantified Self to Qualified Self

Don’t Make Small Talk. Think Big Talk.
Dr. Arthur C. Brooks

Lights, Camera, ...
Great conversations go beyond small talk—they thrive on depth, curiosity, and meaningful exchange. While social gatherings often default to surface-level chatter, truly engaging discussions come from asking thoughtful, even bold questions that invite genuine sharing. Research suggests that people overestimate how well they understand one another, and many struggle with conversation due to factors like introversion or social conditioning. Yet, studies also show that deep, substantive dialogue leads to greater well-being. The key to better conversations isn’t just spontaneity—it’s preparation, active listening, and a willingness to explore topics that matter. So, next time, remember TALK (below), skip the small talk and think big.

Action!

1. Think of Topics – Before starting a conversation, think of meaningful subjects to discuss. Keep a list of interesting questions for different people in your life, and use them as a reason to connect.

2. Ask with Curiosity – Engage others by asking questions that show curiosity and encourage deeper discussion. Listen actively, and let your follow-up questions flow naturally from the conversation.

3. Lighten the Mood – Keep conversations enjoyable with a positive attitude and gentle wit. Smile to set a warm tone, as it not only lifts your own mood but also makes interactions more pleasant for others.

4. Keep It Kind – Focus on what the other person needs, whether it’s encouragement, fresh ideas, or simply a listening ear. Genuine attentiveness strengthens connections and enhances the quality of the conversation.

Stupid Simplicity Doctrine
Dr. Philip Pearlman

Lights, Camera, ...
The world is far simpler than we often make it. The more we accept how little we truly know, the clearer things become. Complexity is mostly an illusion, and when we embrace reality instead of clinging to false depth, life becomes more straightforward. This idea, the "Stupid Simplicity Doctrine," boils down to four principles: the universe is simple, clarity comes from knowing ourselves, complexity is mostly noise, and basic truths—like gravity—are undeniable. Applying this to health, the essentials are just as simple: eat real food, move your body, rest well, and nurture meaningful relationships. Strip away the unnecessary, and what remains is usually enough.

Action!

1. Eat Real Food

2. Move Your Body

3. Prioritize Sleep & Rest

4. Love Your People & Let Yourself Be Loved

Personal Science: Self-Experimentation from Quantified Self to Qualified Self
Anne-Laure Le Cunff

Lights, Camera, ...
Personal science isn’t about wild experiments in dark basements—it’s about systematically understanding ourselves. From ancient healers to modern fitness trackers, people have long observed their habits, health, and emotions to improve their lives. Psychologist Hermann Ebbinghaus tested his own memory in the 1880s, and today, millions track their sleep, diet, and mood with apps. But true personal science isn’t just about numbers; it’s about meaning. By combining data with reflection, we can uncover patterns, refine habits, and make better choices. In the end, we’re all scientists of our own lives, running experiments to live healthier, happier, and more fulfilling lives.

Action!
Personal science is easy to start without costly tools or complex methods. Here are some simple, effective tools anyone can use:

1. Journal regularly: Keep a notebook (digital or paper) to record daily observations and reflections. Stay consistent, even with brief notes, to uncover patterns and insights over time.

2. Track key data: Use apps and wearables to monitor important metrics like sleep or heart rate. Choose what matters most to you rather than tracking everything available.

3. Run small experiments: Try changing one aspect of your routine, like your morning habits or work environment, and track how it impacts you. Keep detailed records of what you changed and the results.

4. Review weekly: Dedicate time each week to reflect on your observations. Assess what worked, identify patterns, and decide on new experiments to try.

5. Join a curiosity circle: Participate in communities or regularly meet with others who practice personal science. Share insights, discuss methods, and learn together to refine your approach and enhance your experiments.

TOOL TIP

Class Central: Class Central aggregates online courses from a huge number of providers to help you find the best courses on almost any subject. This includes courses from Coursera, Udemy, Skillshare, TEDx, many universities and private organisations.

FUN FACT

The last time ships got stuck in the Suez Canal in 1967, they were there for eight years and developed a separate society with its own Olympic Games.

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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.