Unlock Your Best Year: Quit Overdoing Things!

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:

• For Happiness in the New Year, Stop Overdoing Everything

• Bottled Water Contains More Plastic Particles Than Previously Thought

• How to Give Yourself Time to Think

For Happiness in the New Year, Stop Overdoing Everything
Dr. Julia DiGangi

Lights, Camera, ...
In the pursuit of happiness for the New Year, it's time to break free from the toxic cycle of overdoing everything. From overworking to overthinking, these self-defeating behaviors, termed the Overs, may seem like a shield against stress, but they actually harm our mental and physical well-being. Research challenges the notion that overachieving leads to better performance, revealing its toll on mental health. To escape this trap, set new boundaries and expect initial discomfort as your brain adjusts. Recognize the difference between real danger and mere dislike, as avoiding negative feelings can be more harmful. Embrace the idea that you might be the most influential force in your own life, reclaiming control over your well-being and achieving lasting inner security. This New Year, it's not about doing more; it's about understanding how your brain drives your behavior for a happier and healthier you.

Action!

1. Set a new boundary and brace yourself for initial discomfort. To break the cycle of overdoing, anticipate temporary distress as you adopt more balanced behaviors. Whether it's refraining from checking emails after 7 p.m. or any other adjustment, commit to the new boundary to help your brain habituate and overcome fear through repeated exposures.

2. Differentiate between danger and dislike when establishing boundaries. Understand that, while there may be real consequences, the discomfort of others disliking your choices doesn't equate to danger. People often overestimate negative consequences, and avoiding these feelings can drain psychological energy. Acknowledge that facing feelings, even if unpleasant, leads to relief by distinguishing genuine danger from mere dislike.

3. Acknowledge your role as the primary influencer in your life. Often, we overfunction due to a belief that others are unsafe, leading us to seek external validation or permission. Consider that relying on others for psychological safety can destabilize your own sense of security. Instead, recognize that the most powerful determinant of your safety is within yourself, empowering you to take charge of your actions and well-being.

Bottled Water Contains More Plastic Particles Than Previously Thought
Coco Liu

Lights, Camera, ...
A new study reveals that a typical one-liter bottle of water sold in the US contains an alarming average of 240,000 plastic fragments, with 90% being tiny enough to enter the human bloodstream. These "nanoplastics," under 1 micrometer in length, pose a greater health threat than previously thought, capable of penetrating cells, entering the bloodstream, and impacting organs. The study, published in the Proceedings of the National Academy of Sciences, utilized a new microscopy technique to uncover 110,000 to 370,000 tiny plastic particles per liter, indicating a potential 100 times higher prevalence than earlier estimates. While it is not yet clear how these particles affect our body, the findings raise serious concerns about the health implications of plastic pollution, urging further exploration beyond bottled water to tap water and even arctic snow samples.

Action!

1. Use tap water or invest in water filtration: Depending on the area you live in, start drinking more tap water or consider investing in home water filtration systems to reduce reliance on bottled water. This can help minimize exposure to plastic particles.

2. Eat or drink from non-plastic surfaces. When possible, drink or eat from glasses, cups, plates, etc. that are made from non-plastic material like glass, ceramic, paper, or metal.

How to Give Yourself Time to Think
Stephanie Vozza

Lights, Camera, ...
Unleash your creativity by embracing the power of a thinking retreat. In a society driven by relentless productivity, it's essential to step back and disengage to truly engage with your creative self. Whether it's a few hours, a weekend, or a whole week, plan a personal creative retreat in the city or nature. Shift your focus from the daily grind to activities that require space and time for reflection. Channel your inner "day artist" by incorporating creative practices into your daily life—finding odd corners of the city, cooking and savoring meals, watching sunsets, or mapping out projects in unconventional ways. This retreat isn't just a break; it's a transformative journey to nurture and unlock your innate creative potential.

Action!

Embark on a transformative journey with this guide to plan your personal thinking retreat, be it a few hours, a weekend, or an entire week.

1. Set Your Intention: Before planning your thinking session, take a moment to jot down your dreams and aspirations for the year or your career. Reflect on achievements that would make you proud. Define specific and realistic goals, visualizing the satisfaction of accomplishing them during your retreat. Lower the stakes, viewing your creative retreat as the beginning of a larger, fulfilling project or a new way of life.

2. Change Your Environment: Draw from your unique experiences and authentic curiosity by placing yourself in a novel setting. Harvard researcher Teresa Amabile emphasizes the need to eliminate external demands and judgments to foster original thinking. Whether working from home, a co-working space, or a nature retreat, changing your context enhances lateral thinking, encouraging a fresh perspective for more playful and confident idea associations.

3. Truly Disconnect: Break free from digital addiction by actively unplugging during your thinking retreat. Turn off devices, use apps to limit distracting access, or even lock your phone away. Replace the digital fix with hands-on activities like doodling, puzzles, or outdoor creations. Disconnecting allows your unconscious mind to work, paving the way for authentic and creative thoughts. Consider bringing a friend for support, providing encouragement without distractions.

4. Capture Ideas Systematically: Transform your creative thoughts into actionable insights by taking meticulous notes. Whether using pen and paper for a disconnected experience or employing a digital system, document your ideas with the seriousness they deserve. Invest energy in documenting ideas in categories, and schedule time for synthesizing and reflecting on your generated ideas before leaving the retreat.

5. Take Strategic Breaks: Embrace your full self, including your body, in the creative process. During your thinking retreat, engage in reflective walks on specific topics, allowing your mind to focus while in motion. Loosen up and have fun with physical activities that might feel awkward in the office. Boost creativity with activities like brisk jogging or swimming, harnessing the benefits of increased endorphins and cognitive skills.

TOOL TIP

TalkNotes: This tool allows you to turn messy thoughts into actionable notes, by AI-transcribing your voice notes and structuring it for you.

FUN FACT

There’s no such thing as a straight line. Zoom in close enough to anything and you’ll spot irregularities. Even a laser light beam is slightly curved.

If you enjoyed today's newsletter, please share it with your friends and family!

If this email was forwarded to you, consider subscribing to receive them in future!

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.