Not Into Meditating? Try Cooking!

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:

• If You Don’t Fancy Mindfulness, Try Cooking Instead

• Can Exercise Rescue Mood and Cognitive Function from the Effects of Sleep Deprivation?

• Messaging App Madness: How To Stay Productive [and Sane]

If You Don’t Fancy Mindfulness, Try Cooking Instead
Chloe Faure

Lights, Camera, ...
Discover the antidote to stress that's not only practical but incredibly enjoyable – cooking! If meditation and relaxation techniques aren't your cup of tea, step into the kitchen and let the magic unfold. In the whirlwind of everday life, amidst the quest for approval and the jumble of racing thoughts, cooking becomes the gateway to mindfulness. This culinary journey isn't just about preparing food; it's about crafting memories, engaging all five senses, and embracing a moment that's free from judgment. Feel the therapeutic rhythm of chopping vibrant veggies, savor the texture of dough, relish the sizzle of pans, and immerse yourself in the aromas of spices. More than just a chore or passion, cooking can transport you back to carefree childhood moments, all while nurturing your mental and emotional well-being. So, if the idea of mindfulness seemed daunting, don an apron and wield a spatula – you might just find tranquility in the clatter and creation of the kitchen.

Action!

• Try cooking as a way to practice mindfulness. Next time you enter the kitchen to experiment with a fresh recipe, make a conscious effort to observe your thoughts, feelings, and bodily sensations. Through cooking, you can detach from the hustle of daily life and racing thoughts, all while remaining productive and cost-efficient in terms of nutrition.

Can Exercise Rescue Mood and Cognitive Function from the Effects of Sleep Deprivation?
Brady Holmer

Lights, Camera, ...
We all know exercise brings mental benefits, but what about when we're sleep-deprived? Sleep and exercise both boost mood and cognitive function, but a lack of sleep diminishes them. Recent studies explore whether exercise can counteract sleep's negative effects. While exercise enhances metabolic health, researchers wanted to know if it could also rescue cognitive deficits. They investigated young men subjected to normal sleep, sleep restriction, or sleep restriction combined with exercise. Surprisingly, exercise didn't seem to alleviate cognitive and mood issues caused by sleep deprivation. However, exercise still held physiological benefits even if participants didn't feel better during restricted sleep. While the primary solution is adequate sleep, exercise might provide a helpful buffer against the toll of a few nights of poor sleep.

Action!

• Don't skip exercise even after a poor night's sleep and feeling less energetic in the morning. Incorporating a workout offers significant physiological advantages and can offset the ravages of a few nights of poor sleep.

Messaging App Madness: How To Stay Productive [and Sane]
Stedman Blake Hood

Lights, Camera, ...
In the era of enterprise messaging apps, quick collaboration became possible, but the constant notifications led to a productivity downfall. With workers checking messages every 6 minutes and receiving an average of 125 Slack messages per day, focus suffers. The challenge lies in managing communication without losing sight of priorities, as these apps interrupt and distract us, leaving little time for focused work. To make these apps beneficial rather than distracting, taking control of their triggers is key.

Action!

1. Schedule Time to Check Messages: Instead of constantly checking messages, allocate specific periods in your day to review them. Determine how often you need to check based on your role's demands and stakeholders' expectations. Block out these time slots on your calendar and share them with your colleagues.

2. Establish a Triage Workflow: When you first read a message, decide when it requires a response, and use labeling tools like Dispatch or Front. Act immediately on urgent messages, archive unimportant ones, and label messages with appropriate timeframes (Now, This Week, etc).

3. Respond at Scheduled Times: Respond to messages labeled "Today" during designated daily slots and "This Week" messages in allotted weekly time blocks. Schedule these response sessions on your calendar, ensuring all "Today" messages are addressed and archived by the end of each day.

TOOL TIP

Mochi: A free online tool that let's you take notes and make flashcards using markdown, then study them using spaced repetition.

FUN FACT

Longest Place Names:
City: Krungthepmahanakhon Amonrattanakosin Mahintharayutthaya Mahadilokphop Noppharatratchathaniburirom Udomratchaniwetmahasathan Amonphimanawatansathit Sakkathattiyawitsanukamprasit (Bangkok) in Thailand
Village: Llanfair­pwllgwyngyll­gogery­chwyrn­drobwll­llan­tysilio­gogo­goch in Wales
Lake: Chargoggagoggmanchauggagoggchaubunagungamau in the US
Hill: Taumatawhakatangihangakoauauotamateapokaiwhenuakitanatahu in New Zealand

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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.