Stressed and Overwhelmed? Reset Your Mind with Brain Dumping!

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:

• Feeling Stressed? Try this time-tested Brain Dump Technique

• The Personal Fat Threshold

• The 90% Rule

Feeling Stressed? Try this time-tested Brain Dump Technique
Khe Hy

Lights, Camera, ...
Feeling overwhelmed and struggling to focus on tasks? The Brain Dump technique, a proven stress relief method, might be your solution. When constant stress, overwhelming thoughts, and the inability to prioritize plague your mind, a Brain Dump helps you "download your brain" onto paper, providing clarity. By addressing the Zeigarnik Effect, where incomplete tasks haunt your subconscious, the Brain Dump frees you from constant reminders, reducing stress. Moreover, it prevents multitasking pitfalls, saving time and mental energy, and eliminates mentally-draining Open Loops, allowing your mind to focus on problem-solving and productivity. So, take a moment to declutter and then focus on building a system to prevent overwhelm in the first place!

Action!

1. Schedule 30-60 minutes on your calendar for a Brain Dump; allocate more time if you're overwhelmed or new to the process.

2. Ensure an interruption-free environment and set your phone to "do not disturb" during your scheduled Brain Dump time.

3. Gather input sources, such as notebooks, calendars, post-its, to-do lists, emails, physical mail, and online clippings.

4. Use a clean sheet of paper or an app (check out the Tool Tip below), ensuring ample space for an unrestricted Brain Dump.

5. Jot down thoughts, without judgment, about the inputs you’ve gathered and brainstorm on additional categories/triggers such as ongoing projects, things you promised to do, upcoming events, leisure, things you’re waiting on, etc. Consolidate all inputs into one place, avoiding the mistake of turning it into a to-do list prematurely. Later, evaluate and prioritize tasks based on importance.

6. Identify each task's nature and determine the next action. Celebrate your completion and consider implementing productivity tips to maintain momentum.

The Personal Fat Threshold
Dr. Rini Chatterjee

Lights, Camera, ...
Unlocking the mysteries of the personal fat threshold is crucial for a healthier and medication-free life. Insulin resistance, a key player in metabolic dysfunction, hinges on our body's ability to efficiently utilize energy substrates. Imagine insulin as the gatekeeper trying to usher energy into cells, but in cases of chronic insulin resistance, it fails, leading to fat cells spewing triglycerides into the bloodstream, triggering inflammation and setting off a cascade of health issues. Your personal fat threshold, unique to individuals, marks the point where excess energy wreaks havoc, irrespective of weight. The pancreas fights back with hyperinsulinemia, which, coupled with processed diets, can spiral into type 2 diabetes and various chronic diseases. Understanding the connection between insulin resistance, adipocyte size, and metabolic dysfunction is pivotal, especially as one in four adults grapples with metabolic syndrome. Steering clear of the fast road to your personal fat threshold involves avoiding the trap of hyperpalatable ultra-processed carbs and fats, staying active, and building muscle.

Action!

1. Build bigger muscles - muscles are the biggest sink for glucose and fat to be stored and then quickly used.

2. Eat protein led, nutrient dense whole foods - they supply you with the nutrients you need while keeping you satiated.

3. Check out the original article for an overview of the 5 markers of metabolic syndrome.

The 90% Rule
Sahil Bloom

Lights, Camera, ...
In the quest for success, Kevin Kelly's 90% Rule suggests that completing the final 10% of a project can be as demanding as the initial 90%. Marc Randolph, co-founder of Netflix, underscores this concept by recounting Netflix's decision not to ship DVDs to Canada, realizing that chasing seemingly easy wins can be more distracting than beneficial. The takeaway? Embrace the notion that "good enough" often paves the way for optimal solutions. For high achievers, recognizing when perfection hinders progress is a crucial skill in both business and life. So, where might perfection be impeding your journey forward? It's time to reassess and prioritize the essential over the ideal.

Action!

• Prioritize progress over perfection by identifying tasks where "good enough" suffices, freeing up time and focus for more crucial endeavors. More often than not, it’s more effective to skip the last 10%, which can end up taking as much time as the initial 90%.

TOOL TIP

14 Best “Get Things Done” Apps: A compilation of the best tools to help you stay organized, get things done, and facilitate your brain dumping. It’s not just a list, it compares each app and helps you figure out which one will work bets for you.

FUN FACT

The Great Pacific Garbage Patch, spanning an area twice the size of Texas (1.6 million km² ) and comprised of at least 79,000 metric tons of plastic, is a glaring example of human pollution. This oceanic expanse poses a significant threat, causing harm to marine life and claiming the lives of up to 1 million seabirds and 100,000 marine mammals annually. Surprisingly, amidst this environmental challenge, the plastic-laden patch serves as an unintentional refuge for coastal creatures. Barnacles, bryozoans, and other organisms have found a "permanent, non-biodegradable home" on plastic items, turning them into makeshift rafts that transport these creatures far from their shallow coastal habitats. While this adaptation challenges our understanding of marine migration, it also raises concerns about the potential competition between coastal and open-ocean species for limited resources, possibly impacting native ecosystems.

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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.