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Just Show Up
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:
Keep Coming Back
Why Caffeine Quietly Sabotages Sleep Quality
The Dead Planet Theory
“You have to pay a price for your distinctiveness, and it’s worth it. The fairy tale version of “be yourself” is that all the pain stops as soon as you allow your distinctiveness to shine. That version is misleading. Being yourself is worth it, but don’t expect it to be easy or free. You’ll have to put energy into it continuously. The world wants you to be typical – in a thousand ways, it pulls at you. Don’t let it happen.”
Keep Coming Back
Rosie Spinks
Lights, Camera, ...
In a world built for convenience over connection, finding community often means going against the grain — but it doesn’t have to be hard. Whether it’s a group of retirees meeting daily at a coffee chain, a weekly church-hall toddler group, or weekly run club, the common thread is simple: keep showing up. These spaces tend to be low-cost, nearby, and recurring — and they quietly build something meaningful over time. You don’t need perfect conditions or strong instant connections; just the willingness to return. In a culture that encourages isolation, consistency can be a quietly radical act.
Action!
Make a commitment to regularly show up at a recurring, low-cost, local gathering or activity — like a community group, park meet-up, or sports club — where you can gradually build connections over time. Consistency, not perfection, extroversion, or talking skills, is key to fostering meaningful relationships.
Why Caffeine Quietly Sabotages Sleep Quality
Dr. Rhonda Patrick
Lights, Camera, ...
Caffeine might help you power through the day, boosting alertness and even protecting against cognitive decline—but when consumed too late in the day, it quietly wrecks your sleep. A new study shows that just one large cup of coffee (200 mg of caffeine) within three hours of bedtime shifts the brain into a more chaotic, wake-like state, reducing the slow, deep waves that support memory and brain restoration. Even if you feel like you sleep fine, your brain tells a different story: more beta waves (linked to alertness), fewer delta and theta waves (linked to deep rest), and greater "complexity" in brain activity—all signs your brain isn't truly resting. Younger adults are especially sensitive, likely due to higher adenosine receptor density. So while caffeine has long-term benefits, drinking it too late in the day may undercut those perks by disrupting the very sleep your brain needs to stay sharp.
Action!
Limit caffeine to earlier in the day, ideally before noon, since it takes 6–7 hours for just 25% of it to clear your system. This helps prevent it from interfering with your sleep later at night.
Choose brain-boosting alternatives* in the afternoon or evening that won’t disrupt your sleep:
Drink decaffeinated coffee to get the antioxidant benefits without the stimulating effects.
Add blueberries or other anthocyanin-rich foods to your diet to support cognitive function and blood flow.
Try cocoa flavanols (found in dark chocolate or supplements) to enhance brain blood flow and memory performance.
The Dead Planet Theory
A Real Society
Lights, Camera, ...
Most people don’t actually do things—online or off—which means the bar is lower than you think. For example, 10% of Twitter users create 92% of the content, and in the game Marvel Rivals, over 30% of players have never even touched ranked mode—just hitting “play” puts you in the top 70%. At work you may notice a confusing process in a shared document and decide to ask about it. That simple question reveals the process hadn’t been updated in years and was causing errors others had just learned to ignore. Just by asking a question, showing up, or learning a little more than the average person, you can quickly stand out. Whether it’s playing ranked matches in a game, reading the docs at work, or training in a hobby like chess, consistent action puts you in surprisingly rare company. The few who take initiative often become the backbone of friend groups, the ones who get promoted, or the ones who catch lucky breaks—because they’re in the game to begin with. Simply put: start doing, then start improving. That alone makes you exceptional.
Action!
Start by picking one area of your life—work, hobbies, or social life—and take a small, intentional action this week: ask a question others overlook, read a guide instead of guessing, or show up when invited. Just doing something sets you apart from the majority who don’t.
TOOL TIP
Day One: One of the most highly rated personal journaling apps.
FUN FACT
A horse normally has more than one horsepower. A study in 1993 showed that the maximum power a horse can produce is 18,000W, around 24 horsepower.
If you’ve found value in what I share, buying me a coffee is a great way to say “thanks” and help me keep doing what I love. Every bit of support helps me spend more time creating useful, thoughtful content for you. Thanks for being here—it means a lot! 🙏
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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.
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