Experience More by Doing Less

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:

• How Simplicity Reveals Life

• Common Trail Running Injuries and How to Avoid Them

• 3 Levels of Listening

How Simplicity Reveals Life
Leo Babauta

Lights, Camera, ...
Sometimes, life’s true essence emerges when we slow down and embrace simplicity. It's easy to get caught up in the rush, consuming more than we can truly appreciate—whether it's flavors in a meal, multitasking, or the constant demands of daily life. But when we take a step back and simplify, we allow ourselves to fully experience something. Fewer distractions mean we can savor the richness of each moment, fully engage with our tasks, and genuinely connect with what’s around us. It's not about always doing or having less, but about finding depth and meaning in what we choose to focus on. In that space, life’s true fullness shines through.

Action!

• Slow down and subtract. Simplify your day by focusing on fewer tasks, things or experiences, giving each your full attention and appreciation.

Common Running Injuries and How to Avoid Them
Patrick McGlade

Lights, Camera, ...
Injuries can often feel like an inevitable part of pushing our bodies to their limits, whether it’s trail running or any other intense physical activity. For running, around 31% of athletes face injuries lasting over a year, but you can take steps to avoid this fate. From plantar fasciitis and achilles tendonitis to knee pain and ankle injuries, common issues often arise when we ignore our body's warning signs. Being proactive and listening to your body is key to staying healthy. Train smart, pay attention to proper form, recover, and adapt to changes in elevation, temperature, or intensity to keep your body in top shape and stay in the game for the long haul.

Action!

1. Listen to your body and adjust your training load. Keep a training log to identify patterns that lead to injury, refrain from doing too much too soon, and dial it back when you feel pain.

2. Incorporate proper warm-ups and recovery routines, including dynamic stretching (instead of static) and foam rolling, to enhance flexibility and reduce tightness. Especially high-intensity exercises should not be started on “cold” muscles.

3. Engage in strengthening exercises to build resilience in vulnerable areas, while prioritizing balance and stability work. Especially knee pain is often caused by weak glutes and hamstrings.

4. Establish a support network of professionals, like coaches and physical therapists, who can guide your training and help you recognize early signs of trouble.

5. Check out the original article for specific advice on the causes, symptoms, remedies, and exercises for plantar fasciitis, knee and hamstring pain, and ankle and achilles tendon injuries.

3 Levels of Listening
Sahil Bloom

Lights, Camera, ...
Charisma isn't about being the most talkative or fascinating person in the room; it's about being genuinely engaged with others. The most charismatic individuals excel at listening, making you feel truly heard and valued. They focus on being present, showing interest in what others are saying, and creating a sense of connection that makes others feel like they matter. It's this attentive presence that makes them so magnetic.

Action!

• To become more charismatic, practice shifting from "Me" Listening to "You" or “Us” Listening.

  • "Me" Listening: This is when you relate everything you hear to your own experiences. You're waiting to speak, not listening to learn. It's the most common way people listen.

  • "You" Listening: Here, you’re fully present and deeply focused on what the other person is saying. You're not thinking about your response; you're genuinely listening to understand their perspective.

  • "Us" Listening: At this level, you’re piecing together a bigger picture of the other person’s world. You connect what they're saying to their broader experiences, truly understanding the deeper layers of their story and feelings.

TOOL TIP

The Waking Up App: Created by renowned author and neuroscientist Sam Harris. This is a world-class program for mind training, and a favorite aspect is probably the progression of multiple skills in Sam’s own 30-day intro course. For gratitude specifically, listen to his “The Last Time” meditation to get a taste.

FUN FACT

The metal that makes up a US nickel has long been worth more than the coin itself.

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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.