9 Simple Life Hacks to Improve Your 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:

• 19 Ways to Improve Your Life

• Microplastics Are a Macroproblem

• How to Get Control of Your Time

19 Ways to Improve Your Life
British Psychological Society

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Ready to make life a little easier? The British Psychological Society gathered some of the best life hacks from top psychologists and experts they've interviewed over the years—simple, smart tips to help you tackle everyday challenges.

Action!

1. Don’t Stress About Not Feeling Happy. Studies show that constantly measuring your happiness makes time feel scarce and increases stress. Instead, focus on creating a meaningful life by seeking out interesting and perspective-shifting experiences—even if they’re not always fun in the moment. It could be trying a new hobby, traveling somewhere new, or even facing a difficult challenge head-on. Also, simplify your life by cutting down on unnecessary choices—too many options (in tv shows, food, books, travel, friends, etc.) can make life feel overwhelming.

2. Set Goals with WOOP. Vague goals like “get in shape” or “be happier” often fail because they lack structure. Try the WOOP method, but if it feels too hard, adjust the goal without giving up—small wins build confidence.

   1. Wish – Be specific about what you want (e.g., “I want to lose 10 pounds”).

   2. Outcome – Visualize the result—how will it feel when you achieve it?

   3. Obstacles – Identify what might get in your way (e.g., lack of time or motivation).

   4. Plan – Create a strategy to overcome those obstacles (e.g., scheduling workouts).

3. Take Short, Frequent Breaks. Relying on one big vacation a year to recharge isn’t enough. Research shows that shorter, more frequent breaks—like long weekends or even a day off here and there—are better for maintaining mental health. Also, try adding “vacation vibes” to daily life: take a lunchtime walk, play a game with friends, or explore a new spot in your town. Small doses of fun can have a big impact.

4. Embrace Not Knowing. It’s easy to feel like you’re supposed to have all the answers—but you don’t have to. Even Nobel Prize-winning physicist Richard Feynman kept a “Notebook of Things I Don’t Know” to remind himself that learning is a lifelong process. Instead of feeling insecure about not knowing something, treat it as an opportunity to grow.

5. Be Vulnerable to Build Connections. Opening up about your insecurities—whether it’s admitting a mistake at work or sharing a personal fear—can feel scary, but research shows it builds stronger connections. When you’re honest about your flaws, others see you as more authentic and trustworthy. Vulnerability creates connection, not judgment.

6. Reset Your Joy. When you experience something too often—like your favorite meal or a luxury trip—it stops feeling special. To keep the joy alive, give yourself some space from those pleasures. Skipping a weekly treat or taking a break from a favorite activity can make you appreciate it more when you come back to it.

7. Write a ‘To-Don't’ List. Endless to-do lists can be overwhelming. Instead, try a “To-Don't” list: write down things you want to stop doing—like doomscrolling before bed or saying yes to every invite. Keep the list visible and adjust it monthly. Letting go of things that drain your time and energy creates more room for what matters.

8. Volunteer to Boost Happiness. Helping others doesn’t just benefit them—it boosts your mood, strengthens your social ties, and even improves physical health. Whether it’s mentoring, joining a community project, or just helping a neighbor, giving your time creates a sense of purpose and connection.

9. Turn ‘Why?’ into ‘How?’. When you find yourself spiraling with “Why did this happen?” or “What if I fail?”, shift your mindset. Ask, “How can I improve this?” or “What’s the next step?” Focusing on action instead of overthinking helps you feel more in control and reduces stress.Microplastics Are a Macroproblem

Microplastics Are a Macroproblem
Dr. Rhonda Patrick

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Two major health threats are hiding in plain sight: ultra-processed foods (UPFs) and microplastics. UPFs aren’t just nutrient-poor—they’re loaded with thousands of chemicals like BPA, artificial dyes, and preservatives, which are linked to obesity, metabolic issues, heart disease, and cancer. A study found that people on a UPF diet consumed 500 extra calories daily, fueling rapid weight gain. Meanwhile, microplastics have infiltrated our food, water, and air, accumulating in vital organs and are linked to an increasing the risk of neurodegenerative diseases, hormone disruption, and infertility. Everyday sources include bottled water, tea bags, synthetic clothing, and even receipts coated with BPA. Black plastic containers, often made from recycled electronics, carry harmful flame-retardants. While the science is still out on exactly how microplastics are affecting our health, reducing exposure where you can are likely to add up to big health benefits down the line.

Action!

1. Avoid plastic food packaging and cans – Eating canned soup can increase urinary BPA levels by up to 1,000%.

2. Filter your water with a reverse osmosis system – This removes 99.9% of microplastics and contaminants.

3. Never heat food in plastic or eat hot food stored in plastic – Heat increases chemical leaching by 55%.

4. Choose natural fiber clothing – Opt for cotton, wool, and other natural fibers over synthetics.

5. Drink from glass, ceramic, or stainless steel – Use these for water, coffee, and tea to avoid plastic contamination.

6. Eat a whole foods and fiber-rich diet – Fiber binds to microplastics, reducing absorption and increasing elimination through waste. Best sources include Inulin (garlic, onions, bananas, asparagus), Beta-glucans (oats, mushrooms, barley), Pectin (apples, berries), and Resistant starch (legumes, oats, whole grains, cooked, cooled potatoes).

7. Eat sulforaphane-rich foods – Broccoli sprouts and similar foods activate detox pathways, clearing BPA, BPS, and other toxins.

8. Exercise regularly – Boost brain health and detoxify through increased blood flow and lactate production.

How to Get Control of Your Time
Dr. Boroka Bo & Dr. Kamila Kolpashnikova

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If you feel like time is slipping away, you’re not alone. You wake up, scroll through emails and TikToks, and before you know it, you’re rushing to start work. More free time hasn’t made life easier—it’s made us feel more pressured, as modern life pulls us into a cycle of consuming and working. Even efforts to “save time” with hacks or self-help books end up costing more time. The truth is, time isn’t fully yours—it’s a shared resource, shaped by your social network, job demands, and societal expectations. We don’t all have the luxury of saying no to tasks we deem unnecessary or unpleasant. We can, however, ask ourselves why we spend our time the way we do. Control starts with clarity—and a little self-compassion.

Action!

• Start asking yourself “Why am I doing this?” before making decisions about how to spend your time. If the answer stems from social pressure, outdated norms, or undeserving obligations, consider shifting your time toward activities and people that genuinely enrich you. Understanding the bigger forces shaping your time will help you make intentional decisions that reflect your true priorities, giving you greater control over how you spend your time.

TOOL TIP

Titanium Always Pan Pro: Many nonstick pans can release harmful “forever chemicals”—PFAS—into your food, your home, and, ultimately, your body. Teflon is a prime example; it is the forever chemical that most companies are still using. Exposure to PFAS has been linked to major health issues like gut microbiome disruption, testosterone dysregulation, and more, which have been correlated to chronic disease in the long term. The Titanium Always Pan Pro is the first nonstick pan with zero coating. This means zero “forever chemicals” and durability that will last a lifetime. There is no degradation over time like traditional nonstick pans.

FUN FACT

Water might not be wet. This is because most scientists define wetness as a liquid’s ability to maintain contact with a solid surface, meaning that water itself is not wet, but can make other objects wet.

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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.