12 Not-So-Obvious Tips to Improve 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:

• The Taxes of Life You Need to Pay

• To Reduce Appetite, Skip Late-Night Snacks

• 12 Obvious (and 12 Not-So-Obvious) Tips for Living Better

The Taxes of Life You Need to Pay
Sahil Bloom

Lights, Camera, ...
Life comes with its own unavoidable "taxes"—the struggles, pains, and challenges we often dread. As Seneca said, these are not things we can escape, but rather essential dues we must pay to live a life of depth and fulfillment. Reframing these difficulties as growth opportunities can shift your mindset and help you embrace the hard things that lead to true progress. The life you want is on the other side of your willingness to endure, delay gratification, and push through discomfort. Embrace the journey, and you'll find the fulfillment you seek.

Action!

1. Embrace loneliness as a tax on personal transformation. As you grow and change, some people will drift away, but enduring this period will lead to connections with others who align with your new energy.

2. Accept stress and anxiety as a tax on extreme ambition. Progress isn’t always linear, but focus on your direction, and trust that growth, even unseen, is happening.

3. Commit to the boredom of routine as a tax on long-term success. Success comes from disciplined, repetitive habits, not glamorous, constant excitement.

4. Have hard conversations as a tax on deep relationships. Avoiding them creates emotional debt that compounds over time.

5. Reframe imposter syndrome as a tax on progress. When you feel uncomfortable, remember it’s a sign of growth, and adopt a “Yet Mindset” to overcome self-doubt (i.e. “I’m not goo enough” becomes “I’m not good enough yet”).

6. Endure misunderstanding as a tax on innovation. Pushing boundaries invites skepticism, but that’s the cost of creating something new.

7. Embrace the pain of loss as a tax on the joy of love. Love and loss are intertwined, and fearing loss means missing out on love’s full depth.

To Reduce Appetite, Skip Late-Night Snacks
Dr. Peter Attia, Dr. Angela Misic & Dr. Kathryn Birkenbach

Lights, Camera, ...
Skipping late-night snacks may help curb appetite and prevent weight gain, as shown in two recent studies. Vujovic et al. found that eating later in the day increases hunger and fat storage, while Ruddick-Collins et al. suggested that even small forward shifts in meal timing can improve appetite control. Both trials, however, had some limitations: the first was highly controlled but short, and the second allowed for more real-world flexibility but lacked strict dietary control. Longer studies are needed to fully understand how meal timing affects obesity, but these findings should already make you think twice before grabbing a late-night snack.

Action!

• Avoid eating late at night and prioritize consuming more calories earlier in the day to help reduce appetite and support weight management.

12 Obvious (and 12 Not-So-Obvious) Tips for Living Better
Scott H. Young

Lights, Camera, ...
In a world brimming with advice on how to live better, it’s easy to overlook both the obvious and the subtle nuances that can make a significant difference in our daily lives. The following tips dive into a dual perspective on common topics, revealing not only the “obvious” tips shared widely, but also the less obvious insights that can lead to lasting change.

Action!

1. Fitness

   1. Obvious: Aim for at least 150 minutes of moderate cardiovascular activity each week.

   2. Not-So-Obvious: Commit to exercising every day instead of just a few times a week to help establish a consistent habit. This daily commitment can make it easier to maintain your fitness routine over time.

2. Productivity

   1. Obvious: Organize and track your tasks to stay in control of your workload.

   2. Not-So-Obvious: Focus on creating a work environment that fosters happiness. Cultivate positive emotions by ensuring your tasks allow for meaningful progress, which in turn boosts your productivity.

3. Money

   1. Obvious: Set aside at least 10% of your after-tax salary for savings.

   2. Not-So-Obvious: Simplify your investing strategy by consistently contributing to a low-cost index fund, regardless of market fluctuations, and avoid overthinking your investment choices for better long-term returns.

4. Food

   1. Obvious: Increase your vegetable intake for better health.

   2. Not-So-Obvious: Focus on meal planning rather than deprivation. Create a system that makes healthy eating convenient, so you're less likely to resort to unhealthy options out of convenience.

5. Reading

   1. Obvious: Always have a book on hand to encourage reading.

   2. Not-So-Obvious: Read more frequently to enhance your reading speed. The more you read, the easier it becomes to absorb new information and improve your overall reading skills.

6. Outreach

   1. Obvious: Don’t hesitate to ask for what you want, whether it’s making friends or seeking opportunities.

   2. Not-So-Obvious: Practice active listening to strengthen your connections. Understand others' perspectives deeply, as genuine influence stems from listening rather than just talking.

7. Sleep 

   1. Obvious: Avoid screens before bedtime to improve your sleep quality.

   2. Not-So-Obvious: Limit the time you spend in bed to enhance sleep quality. The less time you spend awake in bed, the better your brain can associate the space with sleep alone.

8. Reflection

   1. Obvious: Make journaling a regular habit to affirm your commitments and goals.

   2. Not-So-Obvious: Use writing as a tool to enhance your thinking. Putting your thoughts on paper can help you tackle complex problems more effectively than self-talk alone.

9. Connection

   1. Obvious: Identify the people who matter most in your life and make time for them.

   2. Not-So-Obvious: Keep track of important dates, like birthdays and anniversaries, for those you care about. This thoughtful approach to connections helps strengthen relationships.

10. Focus

    1. Obvious: Monitor your deep work sessions to stay on track.

    2. Not-So-Obvious: Prioritize meaningful projects that demand deep focus, rather than getting caught up in trivial tasks. Choose work that pushes you to think deeply and creatively.

11. Organization

    1. Obvious: Ensure every item in your space has a designated home.

    2. Not-So-Obvious: Declutter by keeping less than you can fit in your storage. A less crowded space promotes ease of access and helps maintain organization over time.

12. Service

    1. Obvious: Engage in acts of giving to boost your mood and connections.

    2. Not-So-Obvious: Shift your focus away from yourself by dedicating time to help others. This not only enhances your well-being but also fosters a sense of purpose and fulfillment in your life.

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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.