Why We Should Embrace Boredom

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:

• Is a Fear of Being Bored Holding You Back?

• Carbing Up: Do Carbs Improve Resistance Training

• Performance? How I Reduced My Smartphone Use By 2 Hours A Day (In 5 Simple Steps)

Is a Fear of Being Bored Holding You Back?
Meg Panozzo

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Humans have a problem right now: the fear of boredom. We feel that we need to be entertained all the time, and if we think we are a little bit bored doing something, we try to reach our phone to fill that empty space inside us. The fear of being bored can hold us back from achieving mastery in our pursuits, whether it's learning an instrument, honing a skill, or just being present and enjoying the moment. By acknowledging that boredom is a natural part of deep work and setting aside our constant craving for entertainment, we can transition into a state of flow, where meaningful progress and satisfaction reside. It's time to redefine our relationship with boredom and give ourselves permission to immerse in the journey of growth and learning, even when it doesn't offer immediate excitement.

Action!

• Learn to be bored until your own thoughts are not a problem anymore. As you come to terms with not requiring constant entertainment, you'll find pleasure in even the simplest activities, enhancing your focus and making it easier to immerse yourself in a state of flow.

Carbing Up: Do Carbs Improve Resistance Training Performance?
Andrew King

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In the quest to enhance resistance training performance, the role of carbs takes the spotlight in a systematic review and meta-analysis. Beyond being an essential fuel source during exercise, carbohydrates can influence our central nervous system, impacting motivation and output. Interestingly, even the mere presence of carbs in the mouth can boost performance. This study found that carb ingestion improved resistance training volume (more repetitions), especially in longer sessions lasting over 45 minutes and when having fasted for at least 8 hours before training. The number of sets completed proved crucial, but the type of exercises and blood glucose's necessity for performance remained uncertain. While energy intake may be a factor, further research is needed to explore the intricate relationship between carbs and resistance training performance. So, if you're hitting the gym for a longer session, carbing up might give you the edge you need.

Action!

• Load up on easily digestible carbs before or during exercise for enhanced volume performance in both resistance and endurance activities. The longer your exercise session and the longer you've gone without eating, the more beneficial it is to start with at least a 25g dose of carbs.

How I Reduced My Smartphone Use By 2 Hours A Day (In 5 Simple Steps)
Jari Roomer

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Did you know that the average American spends a staggering 4 hours and 25 minutes on their phone daily, amounting to a shocking 65 days a year? If you've ever felt like your smartphone controls you more than you control it, you're not alone. Here’s what you can do about it:

Action!

1. Track Your Usage: Begin by gathering data on your smartphone habits using apps like Screen Time (iPhone) or App Block (Android). Knowing how much time you spend and which apps you use most is crucial for change.

2. Use App Blockers: Identify your top time-wasting apps and set time limits on them with app blockers. Don't rely solely on willpower; leverage technology to regain control.

3. Disable Notifications: Turn off most notifications, except for essential calls. Avoid letting others control your attention with disruptive alerts and gain back focus.

4. Engage in Inspiring Activities: Replace doom scrolling with fulfilling pursuits. Set goals, learn new skills, revisit hobbies, embark on challenges, explore your surroundings, or just embrace boredom. Your smartphone won't bring you true fulfillment.

5. Morning Mindfulness: Don't start your day with a smartphone rush. Avoid highly stimulating distractions for the first hour after waking up. Put your phone on airplane mode overnight or leave it outside the bedroom to resist temptation and prioritize your goals in the morning.

TOOL TIP

AppBlock: A mobile app that lets you block apps & websites, bringing down your screen time and helping you focus on more important things.

FUN FACT

People spend roughly one hour each day traveling or commuting, regardless of city size or form of transportation. This is called Marchetti’s constant. Whenever faster forms of transportation have been invented—the domestication of horses, the invention of trains, cars, and then planes—people do not reduce the amount of time spent commuting, they simply commute farther. Walking speed is around 5 km per hour, so the maximum size of a walking city is roughly 20 square kilometers; there are no large ancient cities built prior to 1800 larger than this. As transportation has become faster, and transportation networks have expanded, the physical size of cities has expanded in direct proportion. When people spend less time commuting or work at home, they make up for it in other days, including by going on walks that last as long as the remaining time that would be allotted for commutes. Even people stuck within the confines of prison spend around an hour a day walking around.

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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.