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Life’s Truths in Contradictions

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:

• 6 Paradoxic Truths of Life

• Yes, You Should Stand Up Straight—for All Sorts of Reasons

• The Paradox of Routines

6 Paradoxic Truths of Life
Niklas Göke

Lights, Camera, ...
Life is full of paradoxes—things that don’t seem to make sense, yet somehow feel true. Like Escher’s impossible waterfall, they can boggle the mind and beg for explanation. But the deeper beauty lies not in solving them, but in accepting them. When we stop trying to force life into neat boxes, we open ourselves to wonder, peace, and unexpected wisdom. Maybe both sides of a contradiction can be true. Maybe flaws are advantages in disguise. Paradoxes aren’t problems—they’re part of the design. Embrace the mystery, and you’ll find balance, perspective, and even joy in life’s delightful inconsistencies.

Action!

1. When you feel stuck, remind yourself why you started—and keep going. Dean Karnazes ran 50 marathons in 50 states over 50 days. Somewhere around marathon 30—or even mile 2 of marathon 1—he likely thought, “I can’t do this.” But he did. You didn’t come this far just to stop here. Whether you’re near the starting line or the finish, look back at the effort behind you, then take the next step forward.

2. Wherever life takes you, pause and be present—you’re already somewhere worth noticing. Like Ferris Bueller said, “Life moves pretty fast.” You may not know why you sent that email, stayed in that city, or told that story—but all of it brought you here. And here matters. Stop running toward the next thing. Take stock. Reflect. Breathe. Wherever you go, there you are—so be there fully.

3. To get what you want, learn to want less. Naval put it best: “Desire is a contract you make with yourself to be unhappy.” You’ll always want more. But look around—what if what you have is already enough? The less you chase, the more you can enjoy. Start from enough, and you’ll feel like you’ve already arrived.

4. You can’t ‘change’ the people around you, but you can change the ‘people’ around you. You may hope people will change, but most won’t—not because they’re bad, but because change is rare. Instead of wishing others were different, be intentional about who you spend time with. Choose those who energize you. Stay close to people you’d never want to change—and let go of those you always wish would.

5. Don’t try to find people you’re willing to be with — be willing to try with the people you find. Great relationships aren’t found, they’re built. Instead of seeking perfect puzzle-piece people, bring your best self forward and stay open. Trust a little. Try a little. Be generous first. The right people often reveal themselves not by how they appear—but by how they respond when you show up authentically.

6. Take care of yourself so you can take care of others. Whether you’re a parent, a friend, a teacher, or a leader—others rely on you. And you can’t pour from an empty cup. It’s not selfish to step back and recharge. It’s responsible. The best way to give your best to others is to make sure you’ve taken care of yourself first.

Yes, You Should Stand Up Straight—for All Sorts of Reasons
Kate Murphy

Lights, Camera, ...
Slouching isn’t just about looking sloppy—it harms your body and mind in surprising ways. Good posture helps your muscles work smoothly, boosts circulation, breathing, digestion, and even sharpens your thinking and mood. It also protects your movement and independence as you age—contrary to popular belief, stooping isn’t inevitable. People in their 90s with strong posture prove it’s about attention, not just age or core strength. Ballet dancers know it takes more than a strong core to stand tall; your whole body must be balanced and flexible. So start standing up straight today—your future self will thank you.

Action!

1. Increase Posture Awareness. Use mirrors at home and ask others to take candid photos or videos of you from all angles. This helps reveal misalignments you can’t see head-on and brings attention to furniture or habits (like lounging on a saggy couch) that promote poor posture.

2. Practice Wall Alignment. Stand with your head, shoulders, buttocks, and heels against a wall to feel proper alignment. Do this a few times a day, imagining a string pulling you tall from the top of your head. This helps counteract "tech neck"—every degree your head tilts forward adds significant pressure to your spine, straining your neck and throwing off balance. Use headrests when seated to keep your head level and supported.

3. Add Dynamic Stretching to Your Routine. Incorporate movement-based stretching like Tai Chi or Essentrics to lengthen and rebalance tight or weak muscles. These exercises help your body adjust to better alignment and reduce discomfort when standing or sitting upright.

4. Use Body Language to Shift Your Mindset. Stand and walk with purpose—like you’re delivering big news or stepping onto a stage. This confident posture not only improves your appearance but boosts your mood, energy, and mental focus, while reducing stress and self-doubt.

5. Work with a Professional and Use Tech Tools. See a physical therapist for a personalized plan to strengthen and align your body properly. To stay on track, try posture-correcting apps that give reminders or use sensors to alert you when you’re slouching.

The Paradox of Routines
Sahil Bloom

Lights, Camera, ...
Routines can be powerful—but only if they’re flexible. While elaborate morning rituals look great on social media, real life isn’t always so tidy. The paradox is this: a routine that’s theoretically perfect but too rigid can become a source of stress instead of support. A better approach is to build adaptable routines—an ideal version for perfect days, a simpler one for most days, and a bare-bones version for when life gets messy. True success doesn’t come from sticking to a flawless plan, but from consistently showing up—no matter the version of the routine. Let your routine serve you, not control you.

Action!

1. List Your Habits. Identify the actions that help you feel focused, energized, or grounded for the day.

2. Sort by Priority. Decide which habits are essential and which are nice to have—this will guide what stays in each level.

3. Create Three Versions.

   1. A Routine: Your ideal routine if the morning goes perfectly.

   2. B Routine: A solid, simplified version you can do on most days.

   3. C Routine: A bare-minimum version for chaotic or constrained mornings.

4. Match Routine to Reality. Each morning, choose the version that fits your day’s energy, time, and circumstances.

5. Track Your Use. For a few weeks, note which version you use each day. Aim for consistency, not perfection.

6. Adjust as Needed. Tweak your routines over time to keep them realistic, useful, and stress-free.

TOOL TIP

Kitchen Stories: Out of Berlin, it offers a thoughtfully curated collection of dishes alongside high-quality videos that make even complicated techniques feel approachable. It’s available on the web, as a mobile app, but also an app for smart TVs.

FUN FACT

Plants came before seeds. According to the fossil record, early plants resembled moss and reproduced with single-celled spores. Multicellular seeds didn’t evolve for another 150 million years.

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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.