📚 A&B #184

Why you should read before bed, dopamine dinners, and more.

March 10, 2024

👋 Hey everyone,

Here are a few popular posts you may have missed:

PS: Thank you to everyone who filled out the newsletter survey. Here are some interesting results from it. And congrats to the giveaway winner: Chetan K.

🤓 Course Update:

I’m finishing up the last two lessons of my reading course. Pretty exciting that after 10+ months of work, the course is almost done.

Here’s a testimonial from a recent student:

Enroll now and join 180+ readers here! 👈

📚 Book Summary:

This week’s book is “The 5 Resets” by Aditi Nerurkar.

People enjoyed last week’s lessons (read part 1 here) so here are 3 more lessons from the book:

📖

1) Shorten or Split Your Commute

No one enjoys a long commute and science backs this up:

“Studies show that the length of your commute is inversely correlated with job satisfaction; the shorter your commute, the higher your job satisfaction.”

So if possible, you want to move closer to your job or find a job closer to where you live.

But if that’s not doable, the second best option is to ask for a hybrid work schedule:

“Hybrid work has been shown to improve autonomy, productivity, stress, and burnout. In one Gallup Poll, nearly 60% of respondents said hybrid work helped decrease their burnout.”

With benefits like those, it’s not surprising that 85% of workers prefer a hybrid work model to a full in-office model.

To learn more about negotiating a remote work schedule, check out this article that summarizes advice from “The 4 Hour Work Week.”

📖

2) Stop Sitting & Start Moving

If you ever wondered why people are saying sitting is the new smoking, here’s why:

Data shows that people are sitting more now than ever before, often sitting more than 8 hours a day.
A study of nearly 800,000 people found that those who sat the most had a:
- 112% higher risk of diabetes
- 147% higher risk of heart disease
- 50% higher risk of death overall !!!

Studies even found strong links between too much sitting and a higher risk of anxiety and depression.

Fortunately, there’s a simple solution to combat this: Go for a 20-minute walk every day.

One study found that 20 minutes of walking improved mood, improved cholesterol levels, and lowered the risk of dying from cancer by 40% and dying from heart disease by almost 50%.

There are also a ton of benefits to getting fresh air and sunlight (you’ve probably heard Dr. Huberman talk about this countless times).

So if you want to be happier and live longer, simply go for a light walk every day.

📖

3) The Easiest Gratitude Practice Ever

It might sound cliche, but gratitude journaling works:

Studies show it decreases stress, improves mood, and even increases life satisfaction.

And if you’re feeling sad or depressed, there’s even more reason to start gratitude journaling:

One study found that gratitude journaling helped protect against depression during a stressful life event.

By actively cultivating positive thoughts, we help counteract our inner critic.

Here’s a simple 3-step process to gratitude journaling:

Keep a notebook and pen near your bed.
Before going to sleep, write down 5 things you’re grateful for (it can be as simple as “It was sunny today” or “I enjoyed a hot shower).
Write 1 sentence explaining why you’re grateful for each item on your list.

That’s it. Do it for 1 month and then compare your life to see how much it’s improved.

✅ Actionable Advice:

1) Try to shorten or split your commute:

If possible, try to move closer to your job or find a job closer to where you live.
Try negotiating with your boss to set up a hybrid work schedule.

2) Set a goal to go for a 20-minute walk every day:

You’ll be much happier and live longer.

3) Start a gratitude practice:

Every night before bed write down 5 things you’re grateful for.
Then write 1 sentence explaining why you’re grateful for it, that’s it.

📖 Reading Lesson:

A mindset shift that's helped me read more books:

Have your dopamine dinner before your dopamine dessert.

💎 Weekly Gem:

Podcast: Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds

This podcast was so good that I listened to the whole thing even though I don’t have kids.

A ton of the parenting advice Dr. Kennedy and Dr. Huberman share in this podcast can be applied to friendships and romantic relationships.

If you want to learn how to set healthy boundaries, create emotionally safe and secure relationships, and better manage your emotions, listen to this podcast.

PS: Here’s a cool free cold email template from my friend Avni (it’ll also subscribe you to her Gen She newsletter).