Building Effective Teams: Why 85% Effort Trumps 100% Every Time

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:

• How to Make Friends as an Adult

• Optimize Your Water Intake for Health (Part 1/2)

• To Build a Top Performing Team, Ask for 85% Effort

How to Make Friends as an Adult
Mark Manson

Lights, Camera, ...
Friendships are not just for kids, they're crucial for our well-being as adults too! But let's face it, making friends as grown-ups can be tough. We get caught up in the complexities of life, making it harder to find time and energy for new connections. Plus, we've built emotional walls and buried our insecurities because, well, we're adults, right? Wrong! The truth is, our emotional baggage only gets heavier as we age, making it even trickier to forge meaningful friendships. Fear of rejection grips us tightly, but we must remember that rejection doesn't define our worth—it simply means we're not a good fit. So let's be vulnerable, flaws and all, because that's how genuine connections are built.

Action!

1. Invest in Yourself: By focusing on your own passions and interests, you'll naturally attract like-minded individuals who share your values and passions.

2. Seek More Rejection: Rather than fearing rejection, see it as an opportunity for growth. Taking risks and accepting the possibility of rejection will help you find the right connections while filtering out the wrong ones.

3. Be Selective: Instead of trying to connect with everyone, concentrate on building deep and meaningful connections with a few key individuals who share your values and interests.

4. Let Go of Expectations: Approach social interactions without expecting something in return. Remember, healthy relationships are not about having strings attached.

Optimize Your Water Intake for Health (Part 1/2)
Dr. Andrew Huberman

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Water is a vital nutrient, crucial for cellular function, mental and physical performance, and overall health. Optimal hydration is essential, as dehydration can impair physical performance and cognitive focus. Understanding how to optimize hydration, adjusting fluid intake based on factors like exercise and heat, and considering the impact of caffeine consumption can help maintain proper hydration levels and enhance overall well-being and performance.

Action!

1. Aim to consume 8 oz / 250 mL of fluid per hour for the first 10 hours of your day to meet baseline hydration requirements. Focus on the 10 hour total. Why the first 10 hours after waking? The body's circadian clock regulates kidney function during this period.

2. Increase water intake when exercising based on the Galpin Equation:

   1. Body weight (in lbs.) divided by 30 = number of ounces to consume every 15-20 minutes (in addition to baseline)

   2. Body weight (in kg.) × 2 = number of mL to consume every 15-20 minutes (in addition to baseline)

   3. If you're in hot temperatures or sweating profusely, increase the Galpin Equation guidelines by an additional 50-100%.

   4. For each 20-30 minutes in the sauna, consume an extra 8-16 oz / 250-500 mL of fluid.

   5. As caffeine is a diuretic, increase fluid intake by 2:1 to offset dehydration (i.e. 2 mL of water for every 1 mL of coffee).

3. Tips for reducing nighttime urination and improving sleep:

   1. Stay sufficiently hydrated during the day.

   2. Reduce fluid intake in the evening and avoid drinking within 2-3 hours before sleep.

   3. If you need to drink at night, sip water slowly and be mindful of the volume consumed, as these factors affect the need to urinate.

To Build a Top Performing Team, Ask for 85% Effort
Greg McKeown

Lights, Camera, ...
Are you tired of the old "maximum effort equals maximum results" mindset that often leads to burnout and toxic work environments? Well, it's time for a change. In a world plagued by ongoing burnout, research suggests that the key to peak performance lies in the 85% rule. Yes, you heard it right. To reach maximum output, you need to refrain from giving maximum effort all the time and allow for rest and relaxation. Sprinters who push themselves to their 100% level too soon actually end up running slower races overall. By embracing the 85% rule, managers and individuals can reduce the frenzy of today's fast-paced world, improve team performance, and create a healthier, more productive work environment. It's time to let go of the old ways and discover the power of optimal effort for maximum success.

Action!

1. Establish a clear "done for the day" time: Ask yourself, "How can I set a reasonable hard stop for the day?" Avoid ambiguous work hours that lead to decision fatigue and diminishing returns.

2. Encourage people to operate at 85% capacity: Ask your team members, "What does it feel like to be at 100% intensity? How can we keep it closer to the 85% level?" Guide them towards finding their sweet spot.

3. Reflect on how you contribute to work stress: Ask your team members, "How am I making your work more stressful than it needs to be?" Take actionable steps to alleviate unnecessary stress.

4. Embrace 85%-right decisions: When making decisions, communicate that perfection isn't necessary. Let your team know that 85%-right decisions are acceptable, keeping them moving forward instead of waiting for perfection.

5. Use language that reduces pressure: Avoid high-pressure terms like "ASAP" or "URGENT." Foster open dialogue about deadlines and encourage prioritization by asking, "What do you need to say no to in order to say yes to this?"

6. End meetings 10 minutes early: Research shows that breaks between meetings prevent stress buildup and improve focus. Show your team that you value their time and mental well-being.

7. Lead by example with an 85% intensity level: Set your own mindset and work intensity at 85% to demonstrate that constant stress isn't productive.

TOOL TIP

eyeCare - Protect your Vision: A free chrome extension notifies you in multiple ways to take breaks and helps you with eye exercises based on 20-20-20 rule.

FUN FACT

You call it tea if it first came to your country via by ship, but you call it chai if it first came to your country over land. This is because speakers in the port cities of the Chinese coastal province of Fujian called it “te”, while overland Manderin-speaking traders used the word “chá.

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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.