Think Smart, Think Inside the Box!

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:

• You Need to Practice Being Your Future Self

• Systematic Inventive Thinking: The Power of Thinking Inside The Box

• The Anabolic Response to Postexercise Protein Intake Has "No Upper Limit"

You Need to Practice Being Your Future Self
Peter Bregman

Lights, Camera, ...
In the race between busyness and productivity, the key to success lies in practicing being your future self. The trap many fall into is fixating on immediate challenges, keeping them stuck in the present. Being busy isn't synonymous with being productive; it's akin to running in place rather than moving forward. To break free, one must dedicate time to activities that seem unproductive in the moment but contribute to future growth. Whether you aspire to be a writer, manager, or entrepreneur, investing time in developing skills for your future self is essential. I encourage you to be daring, temporarily neglecting immediate concerns to make significant progress toward your long-term goals.

Action!

1. Define your future self by asking, "Who do I want to be?" and "Where do I want to go?" Recognize that the answers to these questions signify growth, guiding your actions in a specific direction.

2. Prioritize future-oriented activities, even when they seem unproductive. Allocate time to pursuits aligned with your aspirations, such as writing for aspiring writers or developing managerial skills for future sales managers or leaders. Acknowledge that progress towards your goals requires investing time in seemingly non-urgent endeavors.

3. Challenge the notion that clearing immediate tasks is a prerequisite for progress. Recognize that your busy self may trick you into avoiding unfamiliar and potentially intimidating future-focused tasks. Be willing to be "irresponsible" with current challenges, allowing your future self to take precedence. You may not please everyone, but you will do things well enough.

The Anabolic Response to Postexercise Protein Intake Has "No Upper Limit"
Brady Holmer

Lights, Camera, ...
New research debunks the long-standing believe that the body can only utilize 20-30 grams of protein at once, revealing a surprising "no upper limit" to the anabolic response. Contrary to the advice of evenly distributing protein throughout the day, the study suggests that ingesting higher amounts of protein (up to 100 grams) after exercise leads to increased absorption, muscle protein synthesis, and whole-body protein balance. The idea that consuming more than 20-30 grams at a single meal results in "wasted" protein is challenged, as the study shows a dose-response increase in protein utilization.

Action!

• Focus on Daily Protein Goals: Emphasize meeting your daily protein requirements rather than worrying about evenly distributing protein intake throughout the day. While consuming 100 grams in a single sitting might not be practical for everyone, the key takeaway is that larger amounts of protein can still be beneficial, so adjust your intake and number of meals based on individual preferences and dietary habits.

Systematic Inventive Thinking: The Power of Thinking Inside The Box
Anne-Laure Le Cunff

Lights, Camera, ...
Unlock the power of innovation by thinking inside the box with Systematic Inventive Thinking (SIT). Born from the 1940s analysis of over 200,000 patents, SIT challenges the "think outside the box" mantra, introducing the "closed-world condition." This unique approach demands that you solve problems or enhance products using only existing elements, fostering creativity through constraints. While unconventional, thinking inside the box offers benefits like a fun puzzle-solving experience, increased focus, and a natural forcing mechanism to expedite solutions. SIT employs five thinking tools—Subtraction, Multiplication, Division, Task Unification, and Attribute Dependency—to reorganize and reimagine existing elements, emphasizing that innovation lies within the resources already at your disposal. So, the next time someone urges you to think outside the box, consider the potent alternative—think inside the box with SIT.

Action!

1. Subtraction: Streamline by removing elements. Evaluate your problem or product for elements that can be eliminated. Sony revolutionized the industry by removing the recording function from recorders, creating the iconic Walkman. Similarly, the iPhone's removal of the headphone jack paved the way for the widespread success of AirPods.

2. Multiplication: Enhance by multiplying existing elements. Consider multiplying elements for improvement, such as doubling battery life, offering larger packages, or extending coaching sessions. Dropbox's competitiveness grew by consistently increasing storage space for users.

3. Division: Break down and reorganize for innovation. Break a problem or product into smaller elements, then reorganize for creative solutions or new products. Microsoft's Surface separated the keyboard from the screen, evolving from a laptop.

4. Task Unification: Combine tasks under a single element. Explore the possibility of unifying multiple tasks under one element for efficiency. For example USB-C, transmitting both data and power on a single cable.

5. Attribute Dependency: Innovate by changing dependencies. Identify and alter internal or external dependencies for innovation. Breaking the dependency of phones being damaged by water led to the creation of waterproof smartphones.

TOOL TIP

Eat or Toss: “This is a space for answering those really scary questions, like, is that white stuff on grapes going to make me sick? Or, is it OK to eat a hard-boiled egg with a greenish yolk? The goal is to take the mystery out of our food, so we can understand it better, enjoy it more, save money, and throw away less.”

FUN FACT

A cloud weighs around a million tonnes. A cloud typically has a volume of around 1km3 and a density of around 1.003kg per m3 – that's a density that’s around 0.4 per cent lower than the air surrounding it (this is how they are able to float).

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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.