Why Less Gets You More

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:

• The Trap of Success (& How to Escape It)

• Exercising Earlier in the Day (and Being Consistent About It) May Lead to Better Fitness

• The Productivity Paradox

The Trap of Success (& How to Escape It)
Sahil Bloom

Lights, Camera, ...
Success often promises freedom—but in practice, it can quietly trap us. As careers flourish and incomes rise, lifestyle and identity tend to scale right alongside, creating invisible golden handcuffs. Financially, we grow used to comfort, and emotionally, we become fused with our titles, achievements, and status. Leaving the path, even when it's unfulfilling, begins to feel impossible. But the real key isn’t more success—it’s maintaining a Margin of Freedom: the space between your reality and your expectations. That space, not wealth or status, is what gives you the power to change, explore, or walk away when you need to.

Action!

1. Financial Expectations: Keep your lifestyle well-below your financial capacity and create slack in the system. Never completely match an economic leap forward with a lifestyle one.

2. Identity Expectations: Resist tying your self-worth to your achievements or reputation. See yourself as more than your output and what people say you are. Practice identity diversification and regularly explore new interests, roles, and small reinventions to stay flexible and grounded.

Exercising Earlier in the Day (and Being Consistent About It) May Lead to Better Fitness
Brady Holmer

Lights, Camera, ...
Want better fitness as you age? Try exercising earlier in the day—and stick to a consistent routine. New research shows that adults with more rhythmic daily activity patterns—especially those who peak earlier—have better cardiorespiratory fitness and walking performance, regardless of total exercise volume. It’s not just about how much you move, but when and how consistently you do it. High highs when active and low lows when resting (aka high amplitude) seem to slow age-related decline in fitness. Bottom line: find a time that works for you—and make it your daily rhythm.

Action!

• Pick a time to exercise each day and stay consistent with it. Ideally earlier in the day, but let your work schedule, social life, and other obligations guide you. The same applies to consistent meal times each day.

The Productivity Paradox
Kyle Emanuel Brown

Lights, Camera, ...
Doing less might be the key to doing your best. While hustle culture glorifies constant output, science shows that real productivity comes from working with your brain’s natural rhythms—like resting every 90 minutes, simplifying your to-do list, and creating space for focus and flow. Top performers don’t just push harder—they subtract what doesn’t matter, avoid burnout, and use strategic rest to unlock creativity and clarity. Success isn’t about doing more—it’s about doing the right things, at the right time, with intention.

Action!

1. Cut Energy-Draining Tasks. Audit your day and eliminate low-value tasks that sap your focus—like pointless meetings, excessive emails, or busywork. Ask yourself: If I only had 4 hours to work, what would I keep?

2. Work in Short, Focused Bursts. Structure your day around deep work sprints—90 minutes of focused effort followed by a recovery break. Try the Pomodoro method (25 min on/5 min off) or the 90/30 rule to stay sharp and avoid burnout.

3. Make Subtraction a Weekly Practice. Each week, remove one non-essential task, habit, or obligation. Shift from doing more to doing what matters—because clarity comes from cutting, not cramming.

TOOL TIP

Coverr: A website that provides free, yet professional quality stock video footage and music for personal or commercial use.

FUN FACT

Your nails grow faster in hot summer. This is probably due to increased blood supply to the fingertips. It could also be because you’re less stressed while on holiday so less likely to gnaw away at ‘em.

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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.