Micro Habit Mastery: Little Steps, Giant Leaps 🚀

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:

• 12 Questions That Will Change Your Life

• Here’s Why You’re Always Hungry

• Why Micro Habits Are Better Than Typical Habits

12 Questions That Will Change Your Life
Ryan Holiday

Lights, Camera, ...
Are you feeling stuck or unsure about the direction of your life? The key may not be in finding answers, but in asking the right questions. While the answers may not be easy, the act of asking will help you reflect on your values, goals, and priorities, and ultimately help you create a more fulfilling life. So, are you ready to challenge yourself with some thought-provoking questions? Let's dive in and see where they lead you!

Action!

1. Who do you spend time with? Your environment influences who you become, so choose your surroundings wisely. Think about your friends and colleagues: do they inspire you, validate you, or drag you down?

2. Is this in my control? Focus on what you can control, and don't waste time on things you can't. Remember that you can control your responses to external events.

3. What does your ideal day look like? Take an inventory of the most enjoyable and satisfying days of your life. What did you do? Why did you like them? Be sure that your job, personal life, even the place you've chosen to live takes you towards these, not away from them.

4. To be or to do? Focus on a higher purpose, not just on how success looks like. Be a doer, not just someone who pretends.

5. If I am not for me, who is? If I am only for me, who am I? Balance your self-interest with humility and selflessness. Remember that success is not just about you, but about making a positive impact on others too.

6. What am I missing by choosing to worry or be afraid? Don't let emotions distract you from your goals. Stay calm and focused, and remind yourself of the cost of worrying.

7. Am I doing my job? Focus on the job that actually matters. Don't procrastinate, interfere with someone else's job, or get caught up in things that don't matter.

8. What is the most important thing? Know what matters most to you, and own it. Only then can you make decisions and take actions that align with your priorities.

9. Who is this for? Think about your audience when you're making something, selling something, or trying to reach people. What do these people want? What do they need? What value are you offering them?

10. Does this actually matter? Given the shortness of life, ask yourself whether the thing you're worrying about actually matters. Don't waste more life than you have to.

11. Will this be alive time or dead time? Don't waste time waiting. Make the most of every moment as you learn and prepare for the next move or event.

12. Is this who I want to be? Your actions define who you are, so ask yourself whether every action, thought, and word is reflective of the person you want to be. How you do anything is how you do everything.

Here’s Why You’re Always Hungry
Ryan Andrews

Lights, Camera, ...
Ever find yourself constantly hungry despite consuming what seems like enough calories? You might be caught in the trap of negative dietary displacement! This phenomenon occurs when you skip out on wholesome, nutritious foods and replace them with non-nutritious options. The problem? Unhealthy food choices might match the calorie count of healthier alternatives, but not only fail to satisfy your hunger but also leave you craving more, ultimately resulting in you feeling perpetually hungry and unsatisfied. On the bright side, positive dietary displacement flips the script: when you fill up on healthy, nutritious food first, you'll be too full to crave those calorie-laden treats later.

Action!

1. Practice positive dietary displacement: Fill up on healthy food first, leaving little or no room for unhealthy options.

2. Prioritize nutritious, unprocessed foods: Aim to fill your plate with 90% whole, nutritious foods and leave only 10% for treats.

3. Focus on food volume: Choose foods that are more voluminous (low-energy-dense) & nutrient-dense to keep you satisfied for longer periods.

4. Listen to your appetite: Recognize the difference between physiological hunger and "head hunger," and address your appetite by consuming the right amount of food for your energy needs.

Why Micro Habits Are Better Than Typical Habits
Ivaylo Durmonski

Lights, Camera, ...
Looking to make some positive changes in your life but finding it hard to stick to good habits? The solution may be in micro habits - tiny routines that don't take much time or effort but can lead to big results. Instead of trying to force yourself to do one big behavior that requires lots of willpower, try introducing micro behaviors that are easy to perform. Need some examples? How about reading for just a few minutes per day, writing down your to-do list for tomorrow, or resetting your room before bed? By starting small and gradually building up, you'll find that you're more likely to stick with these habits over time and make meaningful progress towards your goals.

Action!

1. Identify the change you want to make in your life. For example, getting fit.

2. Break the change down into smaller actions. What specific activities do you need to do to achieve your goal? For instance, exercising at home for 10 minutes.

3. Schedule a specific time for the action to occur each day. Choose a cue that will prompt you to take action, such as before breakfast or after work.

4. Remove any barriers that might prevent you from taking action. For example, if you don't know how to exercise at home, search for workouts on YouTube and save them for later use. Keep practicing and introducing small changes to your routine. Start small and gradually increase your effort. Remember that your plan can be adjusted over time.

TOOL TIP

Mack’s Ear Plugs: Ever wanted to block out noise but sleep on your side at the same time? Instead of having put something inside your ear canal (which then uncomfortably pushed in deeper when trying to sleep), these moldable ear plugs cover your ear canal instead. Great for travelling (think airplanes, trains, hostels) and easy to find on Amazon.

FUN FACT

Compared to irritant-induced crying (e.g. caused by onions), the tears you cry when you’re sad contain 24% more protein, which means they roll down your face more slowly and are more likely to be noticed by others, who, in turn, can comfort you.

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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.