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Goal Achieved. Now What?

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:

• Means and Meaning

• Why Air Filters May Lower Blood Pressure

• 7 Signs You’re Overcomplicating Your Life (And How to Stop)

Means and Meaning
Packy McCormick

🔦Lights, Camera, ...
We live in a world where technology gives us incredible means—faster connections, smarter tools, even answers on demand—but it can’t give us meaning. That part is still on us. From Aristotle to Tolstoy to modern philosophy, the same tension shows up: once we get what we want, we’re left asking, “Cool, now what?” The challenge of our era is that abundance hasn’t made us more fulfilled; often, it’s made us more restless. Meaning isn’t found in new gadgets, likes, or shortcuts—it’s created by where we place our attention. Technology expands the leisure hours we have, but whether those hours are spent meaningfully depends on how we choose to notice, engage, and live.

🎬Action!

1. Pay deliberate attention to what matters. David As David Foster Wallace warned (back in 1996 already), technology will only get more convenient, more entertaining, and more consuming. If you don’t actively discipline where your attention goes, you’ll lose it to endless screens, feeds, and simulations (which are designed for profit and not your wellbeing). Treat attention as your superpower—the thing that determines whether life feels empty or meaningful.

2. Don’t confuse means with meaning. New tools, apps, or breakthroughs won’t magically make life more fulfilling. If you expect technology to provide meaning, you’ll overlook the practices—relationships, creativity, reflection—that actually make life worthwhile.

3. Use technology as a tool, not a substitute. Technology can save time and remove friction, but if you hand over all your attention, you lose agency. Instead, let it free you from trivial tasks so you can focus more deeply on pursuits that matter.

4. Practice attention as a skill. Like a muscle, attention strengthens with intentional use. Notice the small details—a conversation, a run outdoors without music or podcast, a moment with your family—instead of defaulting to screens. Meaning often hides in what feels ordinary, but only if you’re present enough to see it.

Why Air Filters May Lower Blood Pressure
Dr. Rhonda Patrick

🔦Lights, Camera, ...
A new study suggests that something as simple as running a HEPA air filter at home can cut indoor pollution in half—and even lower blood pressure for those already on the high side. Researchers tested real versus sham filters in the homes of adults living near busy highways and found that while average blood pressure barely moved, people with systolic BP above 120 mmHg saw drops of about 3 mmHg. The biggest gains came during times when indoor cooking usually spikes particle counts. Beyond blood pressure, the evidence is clear: cleaner air reduces cardiovascular risk, improves sleeps, and may even slow cognitive decline. The takeaway: cleaner indoor air won’t replace healthy habits, but for those with higher cardiovascular risk, a filter could be a small yet worthwhile investment in heart, brain, and overall health.

🎬Action!

• Use a high-quality HEPA air filter in your home, especially in the bedroom and living room, to cut indoor air pollution (if it tends to be elevated in your area) and potentially lower blood pressure if it tends to run high and improve sleep. See here for tips on setting one up properly and below for a recommendation.

7 Signs You’re Overcomplicating Your Life (And How to Stop)
Brian Gardner

🔦Lights, Camera, ...
Life often feels harder than it needs to because we pile on unnecessary habits, worries, and expectations that sap our energy. The way back isn’t about chasing perfection but stripping away the clutter to uncover a simpler, lighter rhythm that’s already there. Start small—notice one place you may be overcomplicating, try a gentler alternative for a week, and see how life shifts when you allow it to be easier.

🎬Action!

1. Every decision feels like a research project. You overanalyze small choices—comparing reviews for hours or replaying conversations—because you fear making the “wrong” call

   ↪Instead: Remind yourself most choices aren’t permanent. Pick “good enough,” like choosing a restaurant without reviews or wearing an outfit without second-guessing.

2. Your to-do list never ends. You’re constantly busy yet rarely feel accomplished, because saying “yes” out of habit or obligation makes busywork look like value.

   ↪Instead: Write down tomorrow’s tasks, then cut half, asking yourself “Which of these, if left undone, would truly make my life worse?” Protect only the ones that truly matter—those are your real priorities.

3. You worry about problems that haven’t happened yet. Your mind spins with “what ifs,” mistaking mental rehearsal for preparedness. Most of these imagined disasters never happen.

   ↪Instead: Pause and ask, “Is this a real problem right now?” If not, redirect to something grounding—your breath, a sip of tea, the feel of your shirt.

4. Self-care feels like another chore. Relaxation gets turned into optimization—tracking habits, buying products, or feeling guilty if you “slip.”

   ↪Instead: Return to simple joys like doodling, staring out the window, lying in the grass. These moments aren’t frivolous—they’re how we recalibrate.

5. You wait for perfect conditions to start. You postpone projects until life is calmer, the house is quiet, or you feel more confident—so nothing ever begins.

   ↪Instead: Use the 2-minute rule: start for just two minutes. Even if you stop, you’ve built trust with yourself by beginning.

6. You juggle everything but enjoy nothing. Work, family, hobbies, personal growth—you spread yourself wide but end up shallow, afraid to miss out if you let go.

   ↪Instead: Pick one or two areas to go deep this season. Let the rest run on maintenance mode. Depth creates meaning.

7. You keep waiting for “after”. Peace always lives in the future—after the project, after the kids grow, after you save more—so life feels on hold.

   ↪Instead: Prove to yourself that simplicity isn’t something you earn—it’s something you choose. Today, do one thing differently: leave dishes for tomorrow, buy pre-cut veggies, or say no to one draining thing.

TOOL TIP

Coway Air Purifier: If you’ve read the section above on air purifiers and are considering getting one—this is the one I’ve been using for a while. Now, if you've also read action 7 in the following section, then this can be your daily act of simplification by just going with a good-enough recommendation.

FUN FACT

Our solar system has a wall. The heliopause – the region of space in which solar wind isn’t hot enough to push back the wind of particles coming from distant stars – is often considered the “boundary wall” of the Solar System and interstellar space.

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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.