Work Hard, Rest Better: Discover How to Take a Break Like a Pro

Work Hard, Rest Better: Discover How to Take a Break Like a Pro

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:

• Reversible and Irreversible Decisions

• Fruits & Veggies - Everything You Need to Know

• Research Reveals How to Take a Better Break

Reversible and Irreversible DecisionsShane Parrish

Lights, Camera, ... Making decisions is an inevitable part of life, but it's not always easy. Do you make quick decisions with limited information, or slow decisions with thorough analysis? The answer lies in the type of decision you face. Think of them as doors- some are one-way and irreversible, while others are two-way and can easily be undone. One should take the time to carefully consider irreversible decisions, while reversible decisions should be made quickly. Knowing the cost to undo a decision is key in understanding whether it is reversible or irreversible. Before delaying a decision, keep in mind that acting fast can be a competitive advantage and more information does not always lead to a better outcome.Action!

• Make reversible decision as soons as possible. Your biggest risk is dragging your feet and not making a decision. The cost to acquire additional information isn’t worth the effort.

• Make irreversible decisions as late as possible. The biggest risk is making the wrong decision. The cost to get the information we need to reduce uncertainty is worth the time and effort.

  • Decide when no useful information can be gathered in the foreseeable future.

  • Decide when you’re about to miss an opportunity.

  • Decide when you know what to do.

Fruits & Veggies - Everything You Need to KnowDr. Peter Attia

Lights, Camera, ...Nutrition is a complex and nuanced topic, and despite the widespread belief that fruits and veggies are always good for you, the reality is much more complicated. While eating a diet high in fruits and veggies is generally linked to better health outcomes, there are still many unknowns and limitations to nutritional data. Moreover, the optimal diet for someone in a state of health is not necessarily the same as the optimal diet for someone trying to restore their health. For instance, patients with type 2 diabetes and non-alcoholic fatty liver disease may need to temporarily reduce the amount of fruit they consume to improve their metabolic health. Even within the category of fruits and vegetables, there is a wide range of nutritional profiles, and processing can change their properties. Therefore, it is important to consider one's own health status and to approach nutrition in a nuanced and individualized way.Action!

• Opt for whole fruits instead of juice to avoid excess sugar intake and higher glycemic index. You will also get the benefits of fiber that feeds good bacteria in the gut and keeps you more satiated.

• Be aware of the varying sugar content of fruits. The bottom line is that sugar is sugar and dates, for example, can contain 190 g per 300 g serving, while strawberries only 15 g.

• Be aware that cooking can affect the nutrient content of foods, with water-soluble vitamins (e.g. C) degrading with heat while fat-soluble vitamins (e.g. A, D, E, K) experience an increase in bioavailability.

• Be cautious of tannin-rich substances like red wine as they can inhibit the absorption of essential minerals and vitamins, causing discomfort and a general feeling of being unwell (irrespective of alcohol content).

• Target specific nutrient deficiencies with supplements (instead of multivitamins), such as B vitamins for vegetarians and magnesium for cramping.

• Be mindful of oxalate levels in foods like spinach and turmeric, as consuming too much can lead to kidney stones.

• Nutrition advice should be taken with a grain of salt as there is limited absolute knowledge on the subject, and many recommendations are based on probable knowledge rather than clear-cut facts.

• Non-organic fruits and veggies are generally fine, especially when they come with a peel that is removed before eating. Glyphosate, the most common pesticide, appears to be safe in the amounts that reach us. However, choose organic produce if possible, keeping in mind that even organic produce may have some pesticides.

Research Reveals How to Take a Better BreakNir Eyal

Lights, Camera, ...Are you guilty of grabbing your phone every time you need a break? While scrolling through social media can be a temporary relief, it might be doing more harm than good. According to new research, taking the wrong type of breaks can leave you feeling more depleted and even increase your need for constant distractions. So, instead of reaching for your phone during a break, try doing an activity that is restorative and doesn't rely on the prefrontal cortex, which can help you renew focus and increase creativity. The goal of a break is to feel better and have a renewed sense of concentration, so choose your activities wisely!Action!

• Get Nature Exposure: Find a natural feature like a plant, fresh air, fish tank, or fountain to sit near. Observe the details and sounds.

• Doodle and Daydream: Give your brain some downtime by letting your mind wander without a specific goal. Practice doodling, deep thinking, or simply sitting back and letting your random thoughts lead you places you might not have gone.

• Exercise Your Eyes: Reduce eye strain and fatigue by following the 20-20-20 rule. Every 20 minutes, stare at something 20 feet away for 20 seconds.

• Laugh: Listen to a comedy podcast, read the comics section in the newspaper, or keep a funny book at the office. Laughing has short-term benefits on memory tests and can reduce stress.

• Exercise: Even short bursts of physical activity can benefit cognition. Do a 7-minute workout, pushups, or take a brisk walk around the block.

TOOL TIP

Forest: This is a free app that helps you put down your phone and focus on what's important in your life. Whenever you want to focus on your work, plant a tree and in the next 30 minutes it will grow. If you leave the app beforehand it dies.

FUN FACT 

Taking lots of photos makes you less likely to remember the event.

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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.