From Busy to Accomplished: Finish What You Start!

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:

• Fundamental Attribution Error

• How Even Super-Short Workouts Can Improve Your Health

• The Art of the Finish: How to Go From Busy to Accomplished

Fundamental Attribution Error
Sahil Bloom

Lights, Camera, ...
In a world where we often rush to judgment, understanding the Fundamental Attribution Error is crucial. This cognitive bias leads us to attribute others' flawed actions to their character, while excusing our own actions by blaming the situation. While this instinct may have helped our ancestors survive, in modern times, it can hinder our relationships and compassion. To combat this bias, start by being aware of it, especially when building lasting relationships. Slow down and consider the situational factors influencing someone's actions, and you'll not only foster deeper, more trusting connections but also become a more compassionate individual.

Action!

1. Take the time to refrain from hasty judgments and make an effort to understand the context influencing someone's actions, rather than immediately attributing it to their character.

2. Instead of placing blame solely on circumstances, focus on how you can adapt or modify your approach to achieve your goals. While we may not have direct control over our circumstances, we can certainly adjust our responses to them.

How Even Super-Short Workouts Can Improve Your Health
Jamie Ducharme

Lights, Camera, ...
In a world where long workouts dominate, recent studies show that even super-short bursts of activity can significantly improve your health. Just a few minutes of vigorous exercise daily can lead to a longer life and reduced risks of diabetes, heart disease, and stroke. While these quick workouts won't turn you into an athlete overnight, they provide immediate benefits and interrupt sedentary periods, promoting both physical and mental well-being. It's important to focus on intensity and build up over time, and remember that some exercise is always better than none. So, if you're looking for a more achievable way to stay healthy, think about exercise differently – because every additional bit adds up to a healthier you.

Action!

1. Incorporate exercise into your daily routine, regardless of the type or duration. Simply begin moving more.

2. Don't limit exercise to gym workouts or runs if you're starting from scratch. Any activity that gets you moving and elevates your heart rate is beneficial – opt for stairs over elevators, go for a walk, or stand up more often during the day.

3. When time is limited, prioritize high-intensity exercises.

The Art of the Finish: How to Go From Busy to Accomplished
Dr. Cal Newport

Lights, Camera, ...
In the pursuit of success, productivity alone is overrated. Accomplished individuals distinguish themselves by their unwavering commitment to finishing what they start, even if they aren't necessarily organized. While productivity systems help manage tasks, they don't necessarily lead to true success. The key is to adopt a Completion-Centric Planning approach, where the focus shifts from task lists to finishing projects, often requiring intense, dedicated effort. Embracing this completion-driven mindset, similar to how accomplished individuals work, can unlock opportunities and lead to significant achievements, making your mark in the world. So, remember, it's not just about being busy; it's about finishing what you start with a fierce determination.

Action!

1. Create a Project Page

   1. Compile an Active Projects List with 6-12 significant projects spanning professional, personal, and extra areas of your life.

   2. Assign a clear Completion Criterion to each project to define what constitutes project completion.

   3. Reserve the lower half of the page as a "Holding Pen" for noting new projects that may arise while you're working on active projects.

2. Daily Check-In

   1. Each morning, review your project page and determine the most significant progress you can make toward completing the listed projects for the day.

   2. Prioritize finishing projects, even if it requires substantial effort or working late.

   3. If you can't complete a project, identify the single task that brings you closest to completion within the next few days.

3. Finish, Rest, and Reload

   1. Avoid initiating new projects until all projects on your current project page are finished.

   2. Record any new project ideas in your holding pen rather than adding them to the active list.

   3. Strive to complete projects swiftly and then take a minimum one-week break to recharge. Limit work during this break.

TOOL TIP

MyFitnessPal: A free app that helps you build healthy habits with the all-in-one food, exercise, and calorie tracker. Even if you don’t use it as a daily tracker it is a great tool for finding the macros of almost any food item.

FUN FACT

The deepest scuba dive of all time was 332.35 m (1,090 ft), set by Ahmed Gabr in 2014. It took him nearly a decade to properly prepare for the dive. While the descent took only 15 minutes, the ascent back to the surface took over 13 hours.

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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.