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Envy: A Quiet Thief

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:

• Envy Is the Cancer of the Soul

• Post-Exercise Hot Baths Mimic the Effects of High-Altitude Training

• Learning Isn’t Linear: How Personal Growth Really Works

Envy Is the Cancer of the Soul
Lawrence Yeo

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Envy is one of the most destructive yet overlooked emotions eating away at us today—worse than ever in our hyper-connected social media age where polished, filtered success stories flood our screens. Unlike anxiety or depression, envy remains taboo to admit, leaving it to silently gnaw at our self-worth. It thrives when we compare ourselves to people just slightly ahead, especially those we once knew or find relatable, fueling the toxic “if they can do it, why can’t I?” mindset. Social media magnifies this by expanding our circle of comparison and hiding the messy realities behind curated highlights. To fight this “cancer of the soul,” we need honest conversations and new norms that let us name envy, understand it, and regain control before it consumes us.

Action!

1. Question your desires. Not all desires are created equal. The more primitive and externally validated a desire (like wealth, fame, or status), the more likely it is to trigger envy. Instead, focus on desires that are personal, creative, and inwardly motivated—goals like learning, growth, or mastery—where progress can only be measured by your own standards, not someone else’s.

2. Separate the person from the possession. When you envy someone, ask yourself: Would I still care if they didn’t have the thing I want? Odds are, you wouldn’t trade lives with them—just that one outcome. Recognizing this helps you stay grounded in your own identity and values.

3. Mute the noise and turn inward. Envy feeds on attention—especially the kind we give to social media. Take time to disconnect and direct your focus toward things that challenge and center you: deep work, reflection, and creativity. The less you compare, the more you regain your inner clarity. Your best progress comes when your energy is on your own life, not someone else’s.

Post-Exercise Hot Baths Mimic the Effects of High-Altitude Training
Brady Holmer

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Heat exposure after workouts might give you some of the same endurance-boosting benefits as training at high altitude—without leaving home. A recent study found that six weeks of post-exercise hot-water immersion (or sauna) significantly improved performance in low-oxygen (altitude-like) conditions, thanks to key adaptations like increased hemoglobin concentration, better thermoregulation, and more efficient breathing. These changes help your body deliver oxygen more effectively—just like altitude training does. Increased hemoglobin doesn’t just help at altitude—it boosts oxygen-carrying capacity in any environment, enhancing performance even at sea level and in cooler temperatures. Plus, heat training improves your ability to perform in hot and humid conditions by lowering your core temperature and making your cooling system more efficient. While heat stress doesn’t replicate altitude exactly, it offers a powerful, accessible way to enhance endurance and resilience, making it a smart addition to any serious athlete’s toolkit.

Action!

• Timing: Immediately after your regular workout while your core body temperature is still elevated.

• Frequency: At least 3 times per week. (Ideally most days for the first ~10 days to kick-start adaptions before reducing to a maintenance level)

• Temperature: Hot water bath (~42°C or 107°F) or dry sauna (~80°C or 176°F). The goal is to elevate and keep your core body temperature at ~38.5°C.

• Duration: Work up to at least 30 minutes (up to 50), but start at a duration that’s doable for you and slowly increase from there.

• Caution: It should not feel easy or comfortable, but don’t push yourself too hard either. Hydration before, (during), and after is critical.

Learning Isn’t Linear: How Personal Growth Really Works
Derek Hagen

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Progress rarely unfolds in a straight line. Whether it’s learning an instrument, mastering a sport, or improving your finances, growth often comes in fits and starts—long plateaus punctuated by sudden breakthroughs. While it’s tempting to expect steady improvement with consistent effort, real learning is messier. Some days feel productive; others feel stalled. But beneath the surface, connections are forming. Sticking with it, even when nothing seems to click, is often what sets the stage for those “aha” moments that launch you forward. Real progress takes time, patience, and trust in the invisible work happening along the way.

Action!

• When progress feels stalled, set a small daily practice goal, track it, and commit to showing up consistently for at least two more weeks—breakthroughs often come just after the plateau. Remember that connections are forming in your brain even when you don’t consciously notice progress.

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FUN FACT

Murder rates rise in summer. Ever feel angry or in a bad mood when the weather is hot? Well, you’re not alone. Violent crime goes up in hotter weather, and in the US, murder rates reportedly rise by 2.7 per cent over the summer.

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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.