Time Crunch? Discover the Secrets to Squeeze in More Reading!

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:

• A Practical Guide to Overcoming Rejection

• Is Red Wine Actually Good for You? Here’s What the Research Suggests

• How to Make More Time to Tead

A Practical Guide to Overcoming Rejection
Alex Brogan

Lights, Camera, ...
Rejection is a universal experience that stings emotionally and physically, but it doesn't have to define you. It can be an opportunity for growth and the start of a new adventure. Whether it's facing rejection from partners, friends, employers, or institutions, remember that resilience and a positive attitude can lead to incredible outcomes. Embrace the lessons rejection teaches, harness your inner strength, and keep pushing forward towards success.

Action!

1. Reframe: Take a step back and view setbacks from a broader perspective. Ask yourself if it will matter in 10 days, 10 months, or 10 years – the answer is often no.

2. Balance: Engage in activities that bring you emotional balance and clarity, such as exercise, taking a hot shower, or spending quality time with yourself.

3. Reflect: Analyze the situation critically and identify lessons and growth opportunities. If you faced rejection in a job interview, reflect on your shortcomings, do research, and practice for future success.

4. Recharge: Treat rejection like a physical wound and prioritize self-care activities to restore energy and well-being. Exercise, read, or connect with people to positively impact your mental state.

5. Reengage: Apply your newfound insights and renewed confidence to your future endeavors. Utilize the knowledge gained from reflection and practice to excel in your next opportunity.

Is Red Wine Actually Good for You? Here’s What the Research Suggests
Jessica Migala & Dr. Justin Laube

Lights, Camera, ...
Is that glass of red wine after a long day really good for your health? The answer might not be as straightforward as you'd hope. While some believe in the "French paradox" linking red wine to better heart health, the science isn't conclusive. And with alcohol sales having been on the rise during the pandemic, it's crucial to know the risks of alcohol consumption outweigh the benefits. Sure, red wine contains antioxidants like resveratrol, but you'd need to drink a lot for any real effect! It's time to rethink the notion of "healthy drinking" and remember that moderation is key. So, savor that glass of red for the pleasure it brings, but don't raise your glass for health reasons alone. Cheers!

Action!

1. Limit yourself to one drink per day (for females) or two drinks per day (for males) to mitigate negative health impacts.

2. Drink responsibly and avoid binge drinking. Instead of consuming all your weekly wine in one go on a Friday night, spread it out by having a glass of wine with dinner each night.

3. Consume alcohol with food. Whether it's happy hour or any other occasion, make sure you're snacking while sipping. Eating with alcohol protects your stomach lining, slows alcohol absorption, and reduces the risk of harm to organs.

How to Make More Time to Tead
Dr. Hannah Rose

Lights, Camera, ...
Do you crave more time to dive into the captivating world of books, but find it elusive amidst the hustle and bustle of life? Reading isn't just entertainment; it reduces stress, improves mental health, boosts memory, enhances vocabulary, sharpens critical thinking, expands empathy, and fuels creativity. But forget speed reading – it hampers comprehension. Instead, reflect on your reading goals, choose books you genuinely love, and make reading a delightful escape, not a chore. With simple strategies, you can dive into the pages, live a thousand lives, and reap the incredible rewards that reading has to offer.

Action!

1. Reflect on your reading motivations:

   1. Define your reading goals: Consider what you want to achieve through reading, whether it's gaining knowledge, finding entertainment, or both.

   2. Explore reading preferences: Determine the types of books that interest you and consider branching out into different genres or subjects.

   3. Identify barriers: Write down the obstacles that prevent you from reading as much as you'd like, such as distractions, lack of time, or a non-conducive environment.

2. Opt for physical books or an e-reader: Avoid using your phone for reading to minimize digital distractions.

3. Establish regular reading times: Schedule dedicated slots in your daily routine for reading, such as in the morning, before bed, or during meal times.

4. Create a reading ritual: Develop a personalized routine that helps you transition into reading, whether it's sitting in a specific chair, lighting a candle, or enjoying a cup of coffee before diving into a book.

5. Carry a book with you: Make it a habit to have a book/e-reader on hand so you can utilize spare moments like commuting or waiting to read instead of scrolling through social media.

6. Foster accountability: Engage in reading communities, such as book clubs or finding a reading buddy, to encourage regular reading and participate in discussions.

TOOL TIP

DuckDuckGo: An app, search engine, and browser that let’s you browse and do searches privately without being tracked.

FUN FACT

It’s legal to break out of prison in Belgium, Germany, the Netherlands, Sweden, and Austria. However, this doesn’t mean that one can skip their remaining sentence.

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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.