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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:

• Not Everything Has to Be Meaningful

• Continuous Glucose Monitoring to Improve Health in Non-Diabetics

• A 30 Second Tactic for Overcoming Mental Resistance

Not Everything Has to Be Meaningful
Brad Stulberg

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In a world obsessed with finding meaning in every experience, it's crucial to acknowledge that not everything has to be meaningful, especially in the face of profound pain or trauma. The pressure to derive growth and purpose from every struggle can hinder healing. Whether dealing with mental health challenges or life disruptions, the journey to recovery doesn't always follow a linear path, and forcing meaning can backfire. Patience becomes paramount, and the key lies in releasing oneself from expectations. Sometimes, just showing up and getting through is enough. This concept extends beyond trauma, highlighting that even in non-traumatic experiences, the insistence on finding constant meaning can be counterproductive. The real growth often emerges in its own time, teaching us the strength in letting things be enough.

Action!

1. Understand that not every experience needs to have immediate meaning or growth. Release yourself from the pressure to find purpose in every struggle. Allow meaning and growth to emerge organically over time rather than attempting to impose it immediately.

2. Practice Patience. Healing takes time, and in the midst of pain or disorder, time may feel distorted. Be patient with yourself and trust that what feels overwhelming now may not be forever.

Continuous Glucose Monitoring to Improve Health in Non-Diabetics
Dr. Peter Attia

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Continuous Glucose Monitoring (CGM), commonly used by diabetics, is proving beneficial for non-diabetics too. Even seemingly healthy individuals can benefit from understanding their blood glucose dynamics, as CGM reveals variations in response to meals, sleep, and exercise. This personalized approach helps identify metabolic issues that may go unnoticed with traditional glucose measurements. Lower and steadier glucose levels are linked to reduced cardiovascular risks, inflammation, and oxidative stress. CGM not only detects subclinical metabolic issues but also enables individuals to modify behaviors, such as diet and exercise, for improved health. Beyond glucose control, CGM users report positive lifestyle changes, emphasizing its potential for personalized medicine. While especially valuable for those over 60, the long-term use in younger, healthy individuals might be less cost-effective. However, short-term use may be helpful in understanding one’s own personal glucose response curves and triggers of glucose spikes and would thus help to inform future dietary and behavioral choices.

Action!

• Consider CGM for Personal Health Monitoring: If you're not diabetic, but interested in optimizing your health, consider using Continuous Glucose Monitoring (CGM) for a short period to understand your blood glucose dynamics. This can provide insights into how your body responds to certain meals, sleep, and exercise, helping you make informed decisions about your lifestyle.

A 30 Second Tactic for Overcoming Mental Resistance
Chris Bailey

Lights, Camera, ...
Embarking on any formidable task often feels like standing at the foot of a complex labyrinth, and the prospect of navigating it appears overwhelming. Overcoming the mental resistance at the outset is the key. Imagine you're avoiding creating a detailed marketing plan for a new project; instead of staring at the extensive document, shrink the task. Gauge your resistance: an hour might be a hard pass, 45 minutes still a no-go, but at 20 minutes, you feel a glimmer of agreement. Starting is always the hardest—like breaking through the initial layer of fog—but once you invest those initial 20 minutes, you'll find the haze clears, and building momentum becomes second nature. Conquer procrastination by starting small, and watch as the labyrinth turns into a series of manageable paths.

Action!

• Shrink the time or effort you commit to a daunting task until you no longer resist it. For instance, if you're procrastinating on a 100-page report outline, start by asking yourself if you can handle an hour, 45 minutes, 30, or even just 5. Same goes for exercise, reading, chores, etc.

TOOL TIP

Pocket: Stop sending yourself links. When you come across a long read, interview, think piece, even a recipe, save it to your personal Pocket library with the click of a button in your browser or with the Pocket app.

FUN FACT

The mechanism that allows us to find room for dessert after a big meal is called sensory specific satiety, which means the body has different limits for different foods as a way to ensure a balanced intake of nutrients.

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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.