Let Go and Live Fully: The Art of Embracing the Moment ✨

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:

• You Can't Hoard Life

• Why Soap and Water Work Better Than Hand Sanitizer

• Overwhelmed? Just Say ‘No.’

You Can't Hoard Life
Oliver Burkeman

Lights, Camera, ...
Imagine yourself in a park on a serene morning, a flock of birds dances against the sunrise, painting a scene of tranquility. Yet, amidst this beauty, you find yourself ensnared by a familiar impulse – the urge to grasp onto the moment, to claim it as your own, get the most from it, and ensure that that you keep on having this sort of experience repeatedly in the future. It's a tendency we often encounter, not just in nature's embrace or tender moments with loved ones, but also in the pursuit of personal achievements. This relentless pursuit of accumulating experiences, a futile attempt to evade life's impermanence, only serves to distance us from the very joy we seek. In moments of release, when we relinquish the need to hoard experiences, life unfolds with a more effortless charm. There's a poignant recognition that beauty, like all things, is fleeting. Yet, in embracing this transience, we find a deeper connection to the present moment. It's not about forcing gratitude or cheerfulness but about stepping fully into the experience, being a part of it, and allowing it to be what it is. So, let go of the urge to hoard life – for experiences are meant to be lived, not stored away.

Action!

• The next time you experience a moment of beauty, joy, or achievement, resist the urge to cling to it. Instead of grasping for control or plotting how to replicate it, simply be present and allow the experience to unfold.

Why Soap and Water Work Better Than Hand Sanitizer
Katie Kerwin McCrimmon

Lights, Camera, ...
Keeping hands clean is crucial in fighting off infections, with experts highlighting its importance as one of the top defense mechanisms. Handwashing and hand sanitizer both play vital roles, each with unique benefits: while handwashing effectively removes dirt, microbes, and chemicals, hand sanitizer is more precise in killing bacteria and viruses. However, the gold standard remains handwashing with soap and water for at least 20 seconds, as it physically removes germs rather than just neutralizing them. Soap's chemistry disrupts pathogens' bond with skin, making it highly effective against the certain viruses. Hand sanitizer is a good backup when soap and water aren't available, but nothing beats the simplicity and effectiveness of soap in preventing the spread of illnesses (and actually cleaning your hands).

Action!

1. Wash hands frequently: Implement a routine of washing hands with soap and water for at least 20 seconds, especially before meals, after using the restroom, and after coughing or sneezing.

2. Use hand sanitizer as a backup: When soap and water aren't accessible, rely on hand sanitizer with at least 70% alcohol content to sanitize hands effectively.

Overwhelmed? Just Say ‘No.’
Arthur C. Brooks

Lights, Camera, ...
Feeling overwhelmed? The key might be as simple as saying 'no' more often. In a world full of distractions and demands, mastering the art of refusal can free up time and focus attention where it matters most. Yet, it's easier said than done. Whether it's the thrill of new experiences, fear of future regret, or the burden of guilt, many struggle with the urge to say 'yes' too often. But research shows that the consequences of declining requests are often overestimated, offering hope for those trapped in the cycle of perpetual agreement. So, if you find yourself drowning in obligations, remember: it's okay to say 'no.' After all, sometimes the key to happiness lies in just a single word.

Action!

1. Start a No Club: Gather a group of like-minded individuals and commit to saying no to overwhelming requests together. Create accountability and support each other in prioritizing your time and well-being by collectively aiming for a certain number of "no"s.

2. Make no easier: Shift your default response to requests from yes to no, treating acceptance as an opt-in rather than an opt-out process. By framing decisions this way, saying no becomes the simpler choice, empowering you to protect your time and energy more effectively.

3. Make yes harder: Create barriers to saying yes impulsively by establishing a structured process before committing to new tasks, such as waiting a designated period or seeking input from others, helping to reduce the allure of immediate gratification and fostering more deliberate choices.

4. Recognize patterns of exploitation: Recognize patterns of exploitativeness and entitlement in people who constantly demand favors, and protect your well-being by minimizing interactions with them.

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FUN FACT

People who shop for groceries online instead of in store buy 13.6% fewer fresh vegetables, though they also make 5-7% fewer impulse purchases on items like candy, desserts, and salty snacks.

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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.