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How to Be Truly Present

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:

• The Tired Nature of Thought

• Let’s Not Fool Ourselves About Yogurt

• How to Take the Leap of Faith

The Tired Nature of Thought
Lawrence Yeo

Lights, Camera, ...
Being present is often touted as the key to living fully, but what does it really mean to embody this elusive “now”? While the concept can sometimes seem clichéd or superficial, it holds profound truth. True presence isn’t just about soaking in the moment—it’s about silencing the constant chatter of the mind. Thoughts are merely recycled stories we tell ourselves about any given situation, and wherever there is a story, there is a distortion of reality. When we let go of these mental stories, fully immerse ourselves in the experience, and let thought itself cease to exist, we tap into something fresh and authentic.

“If you’re looking out at a still lake and are fully immersed in what you are experiencing, there is a novelty that emerges from being in that specific combination of time, attention, and space. You’re not thinking of what comes next; you’re simply there. But if you look at the lake and think, “Wow, that’s so beautiful,” then you have allowed thought to enter the frame, which will inevitably introduce feelings of longing or grasping. This pulls you out of the moment and opens up the door to desiring this experience again, and any pattern of this nature is never new.”

Action!

• Practice being fully present by consciously letting go of thoughts and narratives that arise during an experience. Next time you’re watching a sunset, instead of thinking, "This is beautiful; I want to remember this," focus entirely on the colors, the warmth, and the moment itself. Resist the urge to label or analyze the experience. Just be there, fully immersed, without attaching any stories or expectations.

Let’s Not Fool Ourselves About Yogurt
Yasmin Tayag

Lights, Camera, ...
Yogurt may seem like a health hero, but let’s not kid ourselves—it’s often just dessert in disguise. Sure, it can be packed with protein and probiotics, and it’s been linked to everything from weight loss to better immunity. But many of the yogurts lining grocery store shelves are loaded with sugar and fat, likely devoid of alive probiotics, making them more like ice cream than a nutritious snack. So, if you're reaching for that M&M-studded yogurt, remember: it's dessert, plain and simple.

Action!

• Even with seemingly healthy foods, check nutrition labels carefully. When it comes to yogurt, choose options with minimal added sugars, high protein content, and live probiotics, or simply enjoy flavored varieties as an occasional treat rather than a health food.

How to Take the Leap of Faith
Sahil Bloom

Lights, Camera, ...
Taking a leap of faith can feel like staring across a daunting 100-foot gap between where you are and where you want to be. The fear of falling into that unknown expanse can paralyze you, especially as life piles on more responsibilities and expectations. But what if that leap was only 10 feet? The massive, terrifying jump suddenly becomes a manageable challenge. The secret is to prepare, believe, and then—when the moment is right—close your eyes, dig in, and jump. It’s not the size of the leap that matters, but the courage to make it.

Action!

1. Gather Information: Reduce the fear by bridging the information gap. Start by visualizing what your new path looks like in detail. Evaluate how reversible the decision is and seek out case studies or advice from those with experience on this new path. Learn from others who have made similar shifts, and gather insights that will help you see the leap more clearly and make it less intimidating.

2. Create Evidence: Build confidence by generating proof of your potential success on the new path. Test the waters by finding a customer for your new venture, making $100 online, or securing client leads for your new practice. Use a focused approach, like dedicating 30 minutes daily for 30 days, to create tangible results that will diminish your doubts.

3. Address the Fear: Confront the remaining fear by reframing it as a sign of something meaningful. Break down the potential downsides and upsides of taking action, and consider the long-term regret of inaction. By facing the fear head-on, you’ll bring it into reality, making the leap feel less daunting and more manageable.

TOOL TIP

Texts: Why check inboxes in all social media accounts and messaging apps when you could just check one account? Such a simple idea but it solves that issue of missing notifications and forgetting to reply. Texts allows you to do just that.

FUN FACT

All the gold that has ever been mined in all of human history could fill about three Olympic-sized swimming pools.

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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.