The Questions That May Change Your Life

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:

• 7 Questions That Changed My Life

• How to Rewild Yourself

• Toolkit for Setting & Achieving Goals

7 Questions That Changed My Life
Sahil Bloom

Lights, Camera, ...
Discoveries in life aren't solely about finding answers; they're about asking the right questions. By shifting our focus to asking insightful questions, we unlock new perspectives, challenge assumptions, and uncover hidden truths. Posing the right questions has the power to reshape how we navigate work, relationships, and existence. As Naguib Mahfouz aptly noted, true wisdom lies not in the answers we give, but in the questions we ask.

Action!

Consider the following questions as a starting point:

1. If I repeated today for 100 days, would my life be better or worse? Evaluate your actions against long-term goals, course-correcting early to avoid drifting off track, as a small deviation now compounds over time.

2. If someone observed my actions for a week, what would they say my priorities are? Bridge the gap between stated intentions and actions by scrutinizing priorities, aiming for alignment, and addressing areas where corners are cut.

3. If I were the main character in a movie of my life, what would the audience be screaming at me to do right now? Gain perspective by envisioning an external viewpoint, listening to the intuitive urges guiding you toward actions aligned with your greater purpose.

4. What are the Boat Anchors in my life? Recognize and eliminate "Boat Anchors"—people, behaviors, or beliefs hindering growth—liberating yourself to sail toward optimal performance and fulfillment.

5. Am I allowing more information to get in the way of more action? Beware of information overload as an excuse for inaction; prioritize action over endless gathering, finding the balance between knowledge acquisition and decisive steps forward.

6. What lie have I repeated to myself so many times that it feels like the truth? Combat the Illusory Truth Effect by identifying and challenging internal lies, nurturing a dialogue that empowers growth rather than limiting potential.

7. If I knew I would die in 10 years, what would I do today? Consider life's trajectory with a 10-year lens, prompting reflection on pursuits, relationships, and fears, catalyzing meaningful adjustments for a fulfilling journey ahead. Unlike shorter-term perspectives, this timeframe prompts meaningful reflection without sparking abrupt and unsustainable changes.

How to Rewild Yourself
Jessica Carew Kraft

Lights, Camera, ...
Discover the wild within and reclaim your evolutionary roots through rewilding, a journey to align with your natural instincts in today's tech-driven world. Ever felt the grind of modern life chafing against your primal desires? From commute frustrations to screen-time overload, it's a struggle. But it's not just you; many face the same disconnect, leading to stress, illness, and dissatisfaction. Yet, within us lies a blueprint crafted over millennia for a life intertwined with nature, one of communal support, direct resource connection, and purposeful living. Rewilding isn't about abandoning society; it's about integrating ancestral practices to rediscover balance and fulfillment. By embracing rewilding, you can tap into your innate wildness, revitalizing your health, happiness, and connection to the world around you.

Action!

1. Spend more time outside: Break free from the confines of indoor spaces by intentionally spending more time outside. Whether it's enjoying coffee on a café patio, taking calls during a stroll, or working from a park bench, embrace the rejuvenating benefits of sunlight, fresh air, and nature's soothing melodies.

2. Integrate more movement into your day: Infuse your day with movement by integrating physical activity into daily tasks. Swap machines for manual efforts, opt for the stairs over elevators and park farther to incorporate walking into your routine. Rediscover the joy of outdoor exercise through hikes or nature explorations.

3. Spend extended time in wild settings: Seek solace in nature away from human constructs and technology. Whether it's a riverside oasis or a secluded green patch, immerse yourself in environments rich with sunlight, fresh air, and diverse flora and fauna.

4. Positively stress your body with some discomfort: Challenge your comfort zone by embracing nature's inherent discomforts. From rocky terrain to inclement weather, expose yourself to natural elements to strengthen resilience and foster gratitude for moments of comfort. Experiment with intermittent fasting, high-intensity exercises, and temperature variations to invigorate your body and mind.

5. Go barefoot: Reconnect with nature by going barefoot to strengthen leg muscles and revitalize sensory perception. Choose minimalist footwear to experience the grounding benefits of direct contact with the earth, fostering a deeper connection with the natural world.

6. Aim for autonomy in small social groups: Foster meaningful relationships reminiscent of ancient social structures by prioritizing quality over quantity in social interactions. Cultivate close-knit circles of trusted individuals to experience emotional support and resilience.

7. Eat wild foods, learn to forage them yourself: Explore the bounty of wild foods to nourish your body with nutrient-rich fare. Learn to forage local delicacies and incorporate wild plants into your diet for a diverse array of vitamins and minerals. Opt for minimally processed, phytonutrient-rich foods.

Toolkit for Setting & Achieving Goals
Dr. Andrew Huberman

Lights, Camera, ...
Embarking on a journey towards your goals can be exhilarating, but without a clear roadmap, it's easy to veer off course. Here's a concise and research-backed guide to streamline your goal-setting process and supercharge your productivity.

Action!

Goal Setting:

1. Choose a Priority Goal: Instead of spreading yourself too thin across multiple habits, focus on one goal that deserves your time and energy.

2. Pursue an Ambitious Goal: Aim high to ignite growth and learning by pursuing lofty objectives.

3. Define Specific Actions: Break down your overarching goals into actionable steps to increase your chances of success. For example, commit to running three times per week.

4. Measure Your Progress: Establish a clear timeline for your goal (e.g. 12 weeks), specifying total hours per week, specific days, session lengths, and time windows for work sessions.

5. Quantify Your Goals: Whether your goals are easily measurable or subjective, outline specific actions to achieve them. Break your journey into smaller, motivating milestones.

6. Keep Your Goals Private: Resist the urge to share your goals publicly to avoid premature rewards that can diminish your motivation. Instead, savor the accomplishment with loved ones after reaching your first milestone.

Goal Pursuit:

1. Refresh Your Reminders: Avoid the Post-it Note Fallacy by regularly changing up your visual cues. Instead of static notes (like “floss! or “run today!”), rewrite them every few days and place them in different locations to keep motivation high.

2. Visualize Success and Failure: Spend one to three minutes before work sessions visualizing both the positive outcomes of success and the negative consequences of failure to sustain motivation, harnessing neurochemicals like adrenaline.

3. Focus with Visual Targets: Boost alertness and motivation by narrowing your visual attention to a specific object or point for 30-90 seconds, as recommended by Dr. Emily Balcetis. Remember to relax your gaze afterward to aid in relaxation.

4. Put Your Phone Away: Maximize productivity by keeping your phone out of reach or in airplane mode during work periods to prevent task-switching and procrastination.

5. Reward Strategically: Avoid the diminishing effect of consistent rewards with random, intermittent rewards. After completing goal work, flip a coin for a reward (heads) or no reward (tails), and reinforce positive self-talk to bolster internal motivation.

6. Conquer the Middle Slump: Acknowledge and address the dip in motivation during the middle phase of goal pursuit by breaking it into smaller time segments using time chunking.

7. Align with Circadian Rhythms: Optimize productivity by scheduling hard work during peak attention times, approximately 30 minutes, 3 hours, and 11 hours after waking, in sync with your body's circadian rhythm and associated neurochemical fluctuations.

TOOL TIP

Arc: A browser that provides a calmer and more personalized interface for browsing the internet with greater privacy. Available on both Windows and Mac, and definitely worth checking out.

FUN FACT

Birds are evolving smaller eyes to adapt to the brightness of cities at night. For two species, the Northern Cardinal and Carolina Wren, the eyes of birds in San Antonio are 5% smaller than their rural counterparts.

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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.