Experiencing Awe: Your Pathway to Greater Happiness and Well-being

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:

• Why You Should Seek More Awe in the New Year

• Does Low Iron Intake Change Exercise Capacity?

• Why Choose Process Goals? (Over Outcome-Based Goals)

Why You Should Seek More Awe in the New Year
Ashley Stimpson

Lights, Camera, ...
In the pursuit of happiness and fulfillment, one word stands out: awe. Imagine staring at a breathtaking sunset, feeling time slow, your sense of self expand, and your jaw drop in sheer awe. This feeling of wonderment isn't just a fleeting emotion; it's a transformative force that can reshape our outlook on life. From breathtaking natural landscapes to the miracle of childbirth, awe is all around us, waiting to be embraced. Scientists are unraveling its mysteries, discovering its profound effects on our well-being and society. From reducing stress to fostering compassion, awe holds incredible potential. Whether it's through immersive experiences in nature or heartfelt connections with loved ones, seeking awe is within reach. So why not invite more awe into your life? Whether it's through a powerful piece of music, a scenic hike, or a meaningful conversation, let awe be your guide to a richer, more fulfilling existence.

Action!

1. Reflect on the past year to identify moments that brought about peak positive emotions, often linked to experiencing awe.

2. Schedule significant activities for the upcoming year or immediate future based on their potential to inspire awe.

3. Take actions to cultivate experiences of awe, such as listening to a piece of music that gives you the chills, thinking of someone who inspires you, driving, hiking, or biking to the prettiest view in your neighborhood, singing with other people, moving in unison with other people. As you do, “Pause. Clear your mind. Be open.”

Does Low Iron Intake Change Exercise Capacity?
Dr. Peter Attia, Dr. Samantha Lipman & Dr. Kathryn Birkenbach

Lights, Camera, ...
Unlocking the secret to peak exercise performance might just start with your iron levels. Beyond just the big picture of nutrition, micronutrients like iron play a crucial role in how our bodies function during physical activity. Research shows that even before hitting anemia territory, low iron can sabotage your workout performance by messing with your metabolism. Whether you're a seasoned athlete or just starting your fitness journey, paying attention to your iron intake could be the key to unlocking your full potential. However, before you reach for that supplement, make sure check your iron levels first.

Action!

1. Get tested: Make an appointment for a blood test to check your iron levels. If you don't have an obvious reason for low iron, like heavy periods or recent dietary changes, it's important to have follow-up tests to determine the cause, so that supplementing doesn’t mask an underlying condition.

2. Increase iron intake: If your low iron is due to not getting enough in your diet, try to eat more iron-rich foods. For those who struggle to get enough through food, consider taking daily iron supplements. This approach can also help with some cases of poor iron absorption or non-pathological iron loss, such as from regular blood donations or menstruation.

Why Choose Process Goals? (Over Outcome-Based Goals)
Ivaylo Durmonski

Lights, Camera, ...
Discover the secret to breaking free from the cycle of unmet goals with the transformative power of process goals! Say goodbye to fleeting achievements and hello to lasting progress with goals that demand continuous action, guiding you on a journey towards becoming the person you aspire to be. Unlike traditional outcome-based goals, which often leave us reverting to old habits after reaching a milestone, process goals keep us focused on the ongoing journey of self-improvement. By shifting our mindset from merely reaching an endpoint to embracing a lifestyle of growth, we pave the way for sustained success and fulfillment. Ready to redefine your goals and transform your life? Dive into the world of process goals and unlock your full potential!

Action!

1. Define the Person You Want to Become: Reflect on the person you aspire to be, considering long-term aspirations beyond immediate achievements. For instance, envision yourself as a committed athlete who prioritizes health and fitness as a lifestyle rather than just sporadic workouts aimed at short-term goals.

2. Identify Potential Obstacles: Analyze past obstacles that hindered your progress and anticipate future temptations that could derail your efforts. For example, if inconsistent training schedules have been a barrier in the past, acknowledge this and strategize ways to maintain consistency in your athletic pursuits.

3. Develop an Action Plan: Outline specific steps to bring about the desired change, considering adjustments in habits and routines. For instance, instead of merely wishing for a fitter physique, create a structured plan that includes regular exercise sessions, dietary improvements, and time management strategies tailored to your goals.

Some additional tips:

• Start small: Begin with manageable doses of new behavior, gradually increasing over time. For example, instead of aiming for a 60-minute daily workout right away, start with 10-minute sessions every other day and build up gradually.

• Build habits: Incorporate daily routines into your life using habit stacking to support lasting lifestyle changes. Habits are essential for sustaining long-term shifts in behavior.

• Develop resilience: Embrace the mental toughness needed to persist through challenges and setbacks. Understand that progress may be slow at first, but consistency and patience are key to achieving lasting change.

• Adapt and revise: Continuously update your plan based on feedback and real-life experiences. Be flexible and make adjustments to stay aligned with your goals.

• Prioritize balance: Accept that progress comes with ups and downs, and remember to rest when needed. Maintaining sanity and balance is crucial for long-term success.

TOOL TIP

RescueTime: Automatically tracks the time you spend on apps and websites—even specific documents—without timers or any manual entry. You’ll get detailed reports on exactly where your time goes and what’s getting in the way of your productivity.

FUN FACT

The fear of long words is called Hippopotomonstrosesquippedaliophobia. The 36-letter word was first used by the Roman poet Horace in the first century BCE to criticise those writers with an unreasonable penchant for long words. It was American poet Aimee Nezheukumatathil, possibly afraid of their own surname, who coined the term how we know it in 2000.

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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.