Mastery Made Simple: Why Mixing Things Up is the Key to Success

Mastery Made Simple: Why Mixing Things Up is the Key to Success

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:

• Variability, Not Repetition, is the Key to Mastery

• 6 Key Tools to Improve Your Gut Microbiome Health

• These 5-to-9 Habits Could be Hurting Your 9-to-5 Productivity

Variability, Not Repetition, is the Key to MasteryScott H. Young

Lights, Camera, ... Mastery of complex skills requires variability, not repetition. Research shows that practicing in various contexts and methods, and with varied task constraints, results in more robust learning than simply repeating the same thing over and over again. For instance, practicing a tennis backhand by being served backhand shots repeatedly is less effective than interspersing backhand shots with balls that require a forehand shot. This is known as "contextual interference" and it improves the transfer of learning to new situations. Additionally, abstracting the deep structure of seemingly different situations, such as seeing the deep principles of a physics problem instead of getting distracted by superficial features, is key to learning. It is also important to have multiple methods for getting the right answer when mastering complex skills.Action!

• Mix up different types of problems to avoid clues that indicate which strategy to use. Combine Unit One and Unit Two problems without indicating their origin.

• Seek opportunities with greater variability, such as working for a variety of clients or in a diverse work environment. This can lead to better skill development than focusing on a narrow specialization.

• Learn from a variety of teachers, peers and styles, such as learning a language from different speakers with different accents and speaking styles. This will expose you to diverse perspectives and help you avoid getting stuck in a rut.

• Add constraints that force you to explore a wider range of problem-solving strategies, such as performing skills under different conditions. This will help you discover new strategies and avoid relying on easy but sub-optimal methods.

6 Key Tools to Improve Your Gut Microbiome HealthDr. Andrew Huberman

Lights, Camera, ...Did you know that your gut houses trillions of tiny microorganisms that play a crucial role in your overall health and well-being? These gut microbiota, as they're called, have a direct impact on your immune system, brain health, and hormone balance. In fact, they even produce chemicals that affect how the rest of your body functions, including neurotransmitters like serotonin! But, just like any living organism, these gut microbiota need to be nurtured and cared for in order to thrive. That's why it's important to have a diverse population of gut microbes, as low diversity is a sign of an imbalance or "dysbiosis" which is linked to autoimmune diseases, obesity, and other health conditions. By increasing microbial diversity, you can improve your gut health and in turn, improve your overall health and well-being.Action!

• Incorporate fermented foods into your daily diet to improve gut microbiome health and reduce inflammation. Try adding low-sugar fermented foods such as sauerkraut, plain yogurt, kimchi, kombucha, or kefir.

• Use prebiotics, probiotics, and synbiotics to improve gut microbiome health. Be cautious about excessive intake of probiotics as it can cause brain fog.

• Prioritize sleep to manage stress and ensure gut microbiome health. Aim for 6-9 hours of sleep per night.

• Avoid processed foods and prioritize a diet rich in whole foods and plant-based fiber.

• Be cautious about artificial sweeteners as they may disrupt the gut microbiome. Consider substituting with non-caloric plant-based sweeteners like stevia.

• Don't over-sanitize your environment to allow for exposure to a diverse range of microbiota.

These 5-to-9 Habits Could be Hurting Your 9-to-5 ProductivityStephanie Vozza

Lights, Camera, ...The habits you adopt outside of work hours can greatly impact your productivity during the workday. According to Russell E. Johnson, a professor of management at Michigan State University’s Broad College of Business, when you work, your cognitive resources are depleted. These resources are needed for focus, problem-solving, and regulating emotions and stress. While taking short breaks during the workday can help, the best time to recharge is in the evenings after work.Action!

• Fully detach from work by engaging in non-work activities that provide enjoyment and a break from work, such as hobbies, exercise, sports, or social interactions.

• Establish clear boundaries between work and family by creating designated office hours and a separate workspace, and focus solely on family during non-work hours.

• Plan out your three most important priorities for the next day before ending your workday. This will allow you to leave work behind and not worry about forgotten tasks or responsibilities for the next day.

• Create a bedtime routine that starts 30 minutes before sleep, avoid technology late in the evening and focus on activities that signal to your brain that it is time to rest, such as reading a book, taking a bath, stretching, or spending time with your family.

TOOL TIP

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FUN FACT

There’s a warehouse in Israel full of claw machines you can play remotely. They send the prize if you win.

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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.