Feeling Stuck? 5 Steps to Move Forward

Why you need take care of the small problems too, optimizing post-workout recovery, and getting unstuck

Author

Enrik Mundt
July 16, 2024

Feeling Stuck? 5 Steps to Move Forward

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 Small Annoyances Can Harm Us More Than Big Disruptions

  • Optimizing Post-exercise Recovery: Embrace Heat and Forget about Cold

  • Feeling Stuck? Here Are 5 Ways to Jumpstart Your Life.

❝

“Old George Orwell got it backward. Big Brother isn’t watching. He’s singing and dancing. He’s pulling rabbits out of a hat. Big Brother’s busy holding your attention every moment you’re awake. He’s making sure you’re always distracted. He’s making sure you’re fully absorbed. He’s making sure your imagination withers. Until it’s as useful as your appendix. He’s making sure your attention is always filled. And this being fed, it’s worse than being watched. With the world always filling you, no one has to worry about what’s in your mind. With everyone’s imagination atrophied, no one will ever be a threat to the world.”

Chuck Palahniuk

Lights, Camera, ...
Small annoyances often harm us more than major disruptions due to the "region-beta paradox." This psychological concept reveals that we tend to tolerate minor discomforts, like a slightly annoying job or a noisy neighbor, without taking action. These small issues don't trigger our defenses sufficiently to prompt action, leading to prolonged distress. In contrast, major issues, like a serious injury, compel immediate action and resolution. We tend to underestimate the cumulative impact of these minor issues because they seem too trivial to address, but over time, they can lead to significant unhappiness. Recognizing this paradox can help us make proactive choices to improve our well-being by addressing small problems before they escalate.

Action!

  1. Resist the urge to react mildly to mild situations. Make future consequences more explicit by imagining them as important as the present. Ask yourself: could your job, relationship, commute, or living arrangements remain problematic for the next decade? How would that make you feel? List the potential benefits of making a change, even if it feels disruptive.

  2. View major life upsets, such as layoffs, breakups, and injuries, optimistically. Recognize that strong negative experiences that prompt action may lead to less long-term suffering than lingering, less extreme issues.

  3. Recognize Personal Thresholds: Understand that not every small annoyance will accrue more harm in the long run, but be mindful of those that might. Each person's region beta is different, so pay attention to where you're tolerating things that "aren't so bad."

Lights, Camera, ...
If you're serious about post-workout recovery, it's time to turn up the heat! A recent study reveals that heat exposure significantly outperforms cold when it comes to easing muscle soreness and restoring explosive strength after exercise. While cold baths can reduce inflammation and soreness, they might hinder muscle gains. Heat immersion, on the other hand, not only speeds up recovery but also boosts cardiovascular health and exercise adaptations. So, after your next workout, skip the ice bath and soak in some heat to maximize your recovery and performance!

Action!

  • After your workout, soak in hot water at around 41°C (105°F) for at least 30 minutes to enhance muscle recovery and reduce soreness. Sauna use should replicate similar results (at slightly higher temperature) and even a duration of less than 30 minutes will provide some benefits.

Lights, Camera, ...
Feeling stuck is a common experience, even for high achievers like Dr. Adam Alter, who faced overwhelm despite his successes. His research reveals that nearly everyone feels stalled at some point—whether in careers, relationships, or creative pursuits—often triggered by life changes or hitting a plateau in long-term goals. In his book, “Anatomy of a Breakthrough,” Dr. Alter shares 100 strategies to help break free from these ruts, emphasizing the importance of self-reflection during life’s pivotal moments. If you’re feeling trapped, know that you’re not alone, and there are ways to reclaim your momentum!

Action!

  1. Conduct a Friction Audit: Identify obstacles in your daily life that cause stress or inefficiency. Ask yourself what patterns are unhelpful and what repeating tasks you dread. Find specific ways to trim away or smooth out each friction point. Boring commute for example? Try listening to a podcast.

  2. Reframe Negative Thoughts: Challenge negative thinking patterns like catastrophizing or harsh self-judgment. Instead of thinking, “I’m going to fail,” shift to, “I’ll do my best and seek help if needed.” Evaluate your thoughts by asking “I’m having this thought. What’s the evidence for it? And what’s the evidence against it?”

  3. Engage in Futurecasting: Visualize a future where you feel unstuck, imagine what it looks like and how you feel. Then, outline the specific steps to get there. Write these steps down to reinforce your commitment and take at least one action each day, while being gentle with yourself if you miss a day.

  4. Share Your Goals: Tell others about your aspirations to enhance commitment and invite support. Sharing your goals can create accountability and encourage others to help you on your journey.

  5. Pursue Meaningful Activities: Engage in activities that align with your values to foster motivation and progress. Volunteering or pursuing passion projects can provide a sense of purpose and confidence, helping you feel more productive in all areas of your life.

TOOL TIP

Climate Zones: This site provides an interesting visualization of how the different climate zones (arid, tropical, temperate, cold, polar) will be shifting over the next decades as climate change continues to accelerate. “This project looks at 70 global cities, and tracks their classification from present day to 2070. And with climate change, your city isn’t just getting hotter: it will resemble the distinctive climate of completely different places.”

FUN FACT

A chicken once lived for 18 months without a head. Mike the chicken's incredible feat was recorded back in the 1940s in the USA. He survived as his jugular vein and most of his brainstem were left mostly intact, ensuring just enough brain function remained for survival. In the majority of cases, a headless chicken dies in a matter of minutes.

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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.

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