The 80% Rule, Sleep Irregularity, & More
The 80% Rule, Sleep Irregularity, & Moreread and listen on sahilbloom.com read time 5 minutes Here are 5 interesting ideas to spark your curiosity heading into the weekend. Today at a Glance:
Shortform is my favorite learning resource for non-fiction readers! Are you looking to maximize your non-fiction reading without spending hours on every book? I was in the same boat, endlessly trudging through 200-page books for a few golden nuggets of insight. That's until I discovered Shortform, today's sponsor. Shortform distills each section of a non-fiction book into key points and insights, enabling me to dive deep when necessary and skim through the rest. But Shortform isn't just about summaries. It offers comprehensive guides that blend clear explanations with insightful commentary and analysis. With over 1,000 non-fiction titles spanning a multitude of topics, Shortform ensures that your most precious asset - time - is used efficiently and effectively. As a special offer for Friday Five subscribers, you can now try Shortform for free and enjoy an exclusive 20% off discount. Dive into a world of streamlined learning and see how much more you can discover with Shortform.
How to flip the script on your fears:Where am I allowing my fear to distort my reality? The stoic philosopher Seneca famously wrote, "We suffer more in imagination than in reality." There is something in your life that you are avoiding because fear is distorting your reality. It can strike in any area of life:
The fear causes you to overstate the negatives and ignore the positives altogether. Flip the script on your fears:
Stop allowing fear to distort your reality. Embrace the discomfort and see the other side. The power of patience in an impatient world:"A man who is a master of patience is master of everything else." - George Savile If you can be still while others rush to move. If you can delay gratification while others rush to feel it. If you can make time your friend, not your enemy. You will win. How I finally kicked my afternoon slump:The 80% RuleI'm an early riser, but I've always struggled with a rough afternoon slump. I'd feel energized and focused all morning—knock out a workout, focus work, and time with my wife and son—but inevitably, after lunch, I felt drained. The window from 1-3pm was like a dead-zone in my day: Tired, unfocused, and grazing lazily across low-value tasks. But I finally found a system that works to kick the afternoon slump: The 80% Rule. The Okinawans of Japan were made famous by Dan Buettner's Blue Zones research for their incredible longevity. One of the principles of that longevity was an ancient Japanese principle called Hara hachi bun me, which translates to "Eat until you are eight parts full." Eating causes the body to move blood and energy towards the digestive system. By eating a big lunch while sitting down at my desk (a staple of my old routine), I was basically triggering my body to go into digestive recovery mode. This explained my terrible afternoon slump. My new afternoon system that worked wonders in my life:
Following the 80% Rule at lunch helped me completely change my afternoon productivity. Rather than forcing myself to grind through the drowsiness, I feel more alert and able to take on important tasks that create real progress. If you ever struggle with the afternoon slump, give this system a shot. You won't regret it. Interesting study on sleep irregularity:Great post on an important new study on the benefits of sleep regularity (going to sleep and waking up at the same/similar time each day). P.S. If you haven't already read it, Dr. Matthew Walker's book is terrific.
Concept to live by for greater happiness:The Norwegian secret: how friluftsliv boosts health and happiness This is a great read on the Norwegian concept of friluftsliv (literal translation: free air life), which is the regular focus on time in nature as the key to health, fulfillment, and happiness. According to a survey cited in the article, 77% of Norwegians spend time in nature on a weekly basis. Anecdotally, I feel much happier on days when I spend considerable time outside, so I'm buying it... I'm all in on that friluftsliv life! In Case You Missed It:In Wednesday's issue, I talked about the concept of the Anti-To-Do List, which governs the things you want to avoid along your journey. My Anti-To-Do List includes:
Read the piece and create your own Anti-To-Do List to keep stacking evidence in favor of the person you want to become. Sahil's Recommendation ZonePerfect your morning routine with my partner Athletic Greens: I get asked about my morning routine all the time. It changes from time to time, but AG1 has been the one constant since 2011. I drink it with a big glass of water every single morning to start my day on a positive tone. It replaced an entire cabinet of supplements for me in one daily scoop—seriously, its latest iteration covers a multivitamin, multi-mineral, prebiotics, probiotics, adaptogens, greens, and more. It keeps me feeling healthy and strong throughout the year, even when I'm traveling (thanks to the travel packs). Athletic Greens is offering Curiosity Chronicle subscribers an exclusive deal: a free 1-year supply of liquid vitamin D plus 5 travel packs with your subscription purchase. Take advantage of it!
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<figcaption style="margin-top:0.4em;font-size:0.8em;text-align:center;display:block"><span style="font-size:16px">By Sahil Bloom</span></figcaption></figure></td></tr></tbody></table>
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<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5"><em>read and listen on</em> <a href="https://www.sahilbloom.com/newsletter/the-80-rule-sleep-irregularity-more" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527132"><strong>sahilbloom.com</strong></a></p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5"><em>read time</em> <strong><span style="color:#484848">5 minutes</span></strong></p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Here are 5 interesting ideas to spark your curiosity heading into the weekend.</p>
<hr style="border-top:1px solid #dce1e5 !important;margin-top:48px;margin-bottom:48px">
<h2 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.5em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5">Today at a Glance:</h2>
<ul class="unordered_list" style="margin:1em 0;margin-left:1em;padding:0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;list-style-position:outside !important;list-style-position:inside">
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Question: Flip the script on your fears.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Quote: Patience in an impatient world.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Framework: The 80% Rule.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Tweet: Sleep irregularity may kill you.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Article: The power of nature for happiness.</span></li>
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<p style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;font-family:Charter, Georgia, Times, 'Times New Roman', serif;font-size:16px;color:#353535;font-weight:400;letter-spacing:0;line-height:1.5;text-transform:none" class="">Are you looking to maximize your non-fiction reading without spending hours on every book? I was in the same boat, endlessly trudging through 200-page books for a few golden nuggets of insight. That's until I discovered Shortform, today's sponsor.</p>
<p style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;font-family:Charter, Georgia, Times, 'Times New Roman', serif;font-size:16px;color:#353535;font-weight:400;letter-spacing:0;line-height:1.5;text-transform:none" class="">Shortform distills each section of a non-fiction book into key points and insights, enabling me to dive deep when necessary and skim through the rest. </p>
<p style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;font-family:Charter, Georgia, Times, 'Times New Roman', serif;font-size:16px;color:#353535;font-weight:400;letter-spacing:0;line-height:1.5;text-transform:none" class="">But Shortform isn't just about summaries. It offers comprehensive guides that blend clear explanations with insightful commentary and analysis. </p>
<p style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;font-family:Charter, Georgia, Times, 'Times New Roman', serif;font-size:16px;color:#353535;font-weight:400;letter-spacing:0;line-height:1.5;text-transform:none" class="">With over 1,000 non-fiction titles spanning a multitude of topics, Shortform ensures that your most precious asset - time - is used efficiently and effectively. As a special offer for Friday Five subscribers, you can now try Shortform for free and enjoy an exclusive 20% off discount. </p>
<p style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;font-family:Charter, Georgia, Times, 'Times New Roman', serif;font-size:16px;color:#353535;font-weight:400;letter-spacing:0;line-height:1.5;text-transform:none" class="">Dive into a world of streamlined learning and see how much more you can discover with Shortform.</p>
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<h2 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.5em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5">How to flip the script on your fears:</h2>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5"><strong>Where am I allowing my fear to distort my reality?</strong></p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">The stoic philosopher Seneca famously wrote, "We suffer more in imagination than in reality."</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">There is something in your life that you are avoiding because fear is distorting your reality.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">It can strike in any area of life:</p>
<ul class="unordered_list" style="margin:1em 0;margin-left:1em;padding:0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;list-style-position:outside !important;list-style-position:inside">
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>The fear that you won't be able to find another job if you quit this one.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>The fear that you won't be able to find another partner if you leave this one.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>The fear that you won't be able to find another friend if you cut off this one.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>The fear that you aren't productive if you don't keep yourself busy all the time.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>The fear that you won't be loved if you don't act as you're supposed to act.</span></li>
</ul>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">The fear causes you to overstate the negatives and ignore the positives altogether.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Flip the script on your fears:</p>
<ul class="unordered_list" style="margin:1em 0;margin-left:1em;padding:0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;list-style-position:outside !important;list-style-position:inside">
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>What if I find a better job after quitting this one?</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>What if I find a more loving, supportive partner after leaving this one?</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>What if I find a more loyal, trusting friend after cutting this one?</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>What if I am more productive by allowing myself to be less busy?</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>What if I am more loved for being myself?</span></li>
</ul>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Stop allowing fear to distort your reality. Embrace the discomfort and see the other side.</p>
<hr style="border-top:1px solid #dce1e5 !important;margin-top:48px;margin-bottom:48px">
<h2 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.5em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5">The power of patience in an impatient world:</h2>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">"A man who is a master of patience is master of everything else." - George Savile</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">If you can be still while others rush to move.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">If you can delay gratification while others rush to feel it.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">If you can make time your friend, not your enemy.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">You will win.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">(<a href="https://clicktotweet.com/F9rOw" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527134">Share this on X/Twitter!</a>)</p>
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<h2 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.5em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5">How I finally kicked my afternoon slump:</h2>
<h3 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.17em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5"><strong>The 80% Rule</strong></h3>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">I'm an early riser, but I've always struggled with a rough afternoon slump.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">I'd feel energized and focused all morning—knock out a workout, focus work, and time with my wife and son—but inevitably, after lunch, I felt drained.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">The window from 1-3pm was like a dead-zone in my day: Tired, unfocused, and grazing lazily across low-value tasks.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">But I finally found a system that works to kick the afternoon slump: The 80% Rule.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">The Okinawans of Japan were made famous by Dan Buettner's Blue Zones research for their incredible longevity. One of the principles of that longevity was an ancient Japanese principle called <em>Hara hachi bun me</em>, which translates to "Eat until you are eight parts full."</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Eating causes the body to move blood and energy towards the digestive system. By eating a big lunch while sitting down at my desk (a staple of my old routine), I was basically triggering my body to go into digestive recovery mode.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">This explained my terrible afternoon slump.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">My new afternoon system that worked wonders in my life:</p>
<ul class="unordered_list" style="margin:1em 0;margin-left:1em;padding:0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;list-style-position:outside !important;list-style-position:inside">
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Lighter lunch focused on protein, veggies, and fats (light on carbohydrates, which make me sleepy).</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>15-30 minute walk right after eating to promote digestion and mental clarity.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>At least 16 ounces of water after the walk.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Lightly caffeinated beverage (green tea) if in need of a boost.</span></li>
</ul>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Following the 80% Rule at lunch helped me completely change my afternoon productivity. Rather than forcing myself to grind through the drowsiness, I feel more alert and able to take on important tasks that create real progress.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">If you ever struggle with the afternoon slump, give this system a shot. You won't regret it.</p>
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<h2 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.5em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5">Interesting study on sleep irregularity:</h2>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Great post on an important new study on the benefits of sleep regularity (going to sleep and waking up at the same/similar time each day).</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5"><em>P.S. If you haven't already read it, Dr. Matthew Walker's </em><a href="https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527135"><em>book</em></a><em> is terrific.</em></p>
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<div style="color:black;font-weight:700;font-size:16px;text-align:left;padding-bottom:0;width:100%;font-family:system-ui">Matt Walker<!--[if !mso]>--><div style="display:inline-block;float:right;padding-bottom:0"><img width="24" height="24" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width:24px;height:24px" alt="Twitter Logo" src="https://functions-js.convertkit.com/icons?icon=twitter&foreground=1d8ced&background=000000&shape=icon-only&scale=1"></div>
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<div style="color:rgb(101,119,134);font-size:14px;text-align:left;font-weight:400;font-family:system-ui">@sleepdiplomat</div>
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<a style="color:#358dff;text-decoration:none;display:block" href="https://twitter.com/sleepdiplomat/status/1720553933511496100" url-id="1588527136"><div style="color:rgb(20, 23, 26);white-space:pre-wrap;text-align:left;font-size:16px;font-weight:500;line-height:1.3125;font-family:system-ui">Sleep *irregularity* and mortality: Study 60,977 participants. Those in the highest (regular) vs. lowest (worse) 20th% of sleep regularity, night to night = -49%⬇️⬇️ risk of all-cause mortality, -39%⬇️⬇️ risk of cancer mortality, -57%⬇️⬇️ risk of cardiometabolic mortality.… <span style="color: #1B95E0">https://twitter.com/i/web/status/1720553933511496100</span>
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<div style="color:rgb(101,119,134);padding-top:8px;padding-bottom:8px;text-align:left;font-size:14px;font-weight:400;font-family:system-ui">2:29 PM • Nov 3, 2023</div>
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<div><a href="https://twitter.com/sleepdiplomat/status/1720553933511496100" align="center" style="color:#358dff;display:block;text-decoration:none;text-align:center;font-weight:600;font-size:14px;margin-top:8px;margin-bottom:4px;padding:8px;border:1px solid rgb(204, 214, 221);border-radius:9999px;color:#1B95E0" url-id="1588527136">Read 27 replies</a></div>
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<h2 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.5em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5">Concept to live by for greater happiness:</h2>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5"><a href="https://www.theguardian.com/lifeandstyle/2023/sep/27/the-norwegian-secret-how-friluftsliv-boosts-health-and-happiness" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527137"><strong>The Norwegian secret: how friluftsliv boosts health and happiness</strong></a></p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">This is a great read on the Norwegian concept of <em>friluftsliv </em>(literal translation: free air life), which is the regular focus on time in nature as the key to health, fulfillment, and happiness.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">According to a survey cited in the article, 77% of Norwegians spend time in nature on a weekly basis.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Anecdotally, I feel much happier on days when I spend considerable time outside, so I'm buying it...</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">I'm all in on that <em>friluftsliv life!</em></p>
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<h2 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.5em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5">In Case You Missed It:</h2>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">In <a href="https://www.sahilbloom.com/newsletter/the-anti-to-do-list" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527138">Wednesday's issue</a>, I talked about the concept of the Anti-To-Do List, which governs the things you want to avoid along your journey.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">My Anti-To-Do List includes:</p>
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<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Do not "graze" on low-value tasks.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Do not say yes to things under the assumption of having more time for them in the future.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Do not check your phone within the first 15 minutes of waking up (or the last 15 minutes before going to bed).</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>Do not have your phone out when your kid is trying to play with you.</span></li>
<li class="list_item" style="padding:0 0 0 1em;margin:0;margin-left:1em"><span>and more...</span></li>
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<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Read the <a href="https://www.sahilbloom.com/newsletter/the-anti-to-do-list" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527138">piece</a> and create your own Anti-To-Do List to keep stacking evidence in favor of the person you want to become.</p>
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<h2 class="" style="font-weight:bold;font-style:normal;font-size:1em;margin:0;font-size:1.5em;margin:1em 0;font-family:'Century Gothic',Avenir,'Trebuchet MS',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#000000;line-height:1.5">Sahil's Recommendation Zone</h2>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5"><strong>Perfect your morning routine with my partner</strong><a href="https://athleticgreens.com/campaign/d35ct-offer-immunity" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527139"><strong> Athletic Greens</strong></a><strong>:</strong></p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">I get asked about my morning routine all the time. It changes from time to time, but <a href="https://athleticgreens.com/campaign/d35ct-offer-immunity" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527139">AG1</a> has been the one constant since 2011. I drink it with a big glass of water every single morning to start my day on a positive tone.</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">It replaced an entire cabinet of supplements for me in one daily scoop—seriously, its latest iteration covers a multivitamin, multi-mineral, prebiotics, probiotics, adaptogens, greens, and more. It keeps me feeling healthy and strong throughout the year, even when I'm traveling (thanks to the travel packs).</p>
<p class="" style="margin:1em 0;font-size:18px;line-height:1.5em;font-family:Charter,Georgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5">Athletic Greens is offering Curiosity Chronicle subscribers an exclusive deal: <a href="https://athleticgreens.com/campaign/d35ct-offer-immunity" target="_blank" rel="noopener noreferrer" style="color:#358dff" url-id="1588527139">a free 1-year supply of liquid vitamin D plus 5 travel packs with your subscription purchase</a>. Take advantage of it!</p>
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 0px 0px 8px 10px">
<div>
<span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 15px">Next reward progress:</span></span>
</div>
</div>
</td>
<td align="right" style="vertical-align:top">
<div style="padding: 0px 10px 8px 0px">
<div>
<span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 15px">You've referred </span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 15px">0 people</span></strong></span>
</div>
</div>
</td>
</tr>
</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 10px 0px 10px; padding: 0px 0px 0px 0px; box-shadow: 0 1px 3px 0 rgb(0 0 0 / 0.1), 0 1px 2px -1px rgb(0 0 0 / 0.1); border-color: #368dff; border-style: solid; border-width: 1px 1px 1px 1px; border-radius: 2px; background-color: #f4f8ff">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="width: 20%; padding: 4px 15px 4px 30px; background-color: #368dff">
<div style="color: #ffffff; text-align: left">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 15px">0 of 1</span></strong></span>
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</table>
</div>
</td>
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</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 30px 0px 0px 0px; padding: 15px 15px 15px 15px; border-radius: 8px; background-color: #3238470D">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 0px 25px 0px; padding: 0px 0px 15px 0px; border-color: #3238471A; border-style: solid; border-width: 0px 0px 1px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 10px 0px 10px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td width="160px" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/7Mb2HGsKsMPeMLnQqJwFuFuNi2AMQqUYYF542uYk.png" width="160" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 160px">
</div>
</td>
<td align="center" style="vertical-align:top">
<div style="padding: 0px 15px 0px 20px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td align="center" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/BJJKuiMArmxbnYOfpLdt0RF5go3uYsgCDU6JYmwo.png" width="100" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 100px">
</div>
</td>
</tr>
</table>
<div style="line-height: 25px">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">You're just </span><span style="color: rgb(54, 141, 255); font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">1 referral</span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px"> away from unlocking The Most Powerful Decision-Making Razors ebook</span></strong></span>
</div>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 0px 25px 0px; padding: 0px 0px 15px 0px; border-color: #3238471A; border-style: solid; border-width: 0px 0px 1px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 10px 0px 10px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td width="160px" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/6Kgp8AXU4YQhmDCqQn65rLHL7UBD7IOQ0IXmh5d1.png" width="160" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 160px">
</div>
</td>
<td align="center" style="vertical-align:top">
<div style="padding: 0px 15px 0px 20px">
<div style="line-height: 25px">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">You're just </span><span style="color: rgb(54, 141, 255); font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">3 referrals</span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px"> away from unlocking My Favorite Books & Lessons Learned ebook</span></strong></span>
</div>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 0px 25px 0px; padding: 0px 0px 15px 0px; border-color: #3238471A; border-style: solid; border-width: 0px 0px 1px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 10px 0px 10px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td width="160px" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/aOX70Yzr5BcmSA2jlAnky9xg8Ol54REx8wZewvWz.png" width="160" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 160px">
</div>
</td>
<td align="center" style="vertical-align:top">
<div style="padding: 0px 15px 0px 20px">
<div style="line-height: 25px">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">You're just </span><span style="color: rgb(54, 141, 255); font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">5 referrals</span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px"> away from unlocking 25+ High Impact Ideas on Investing, Growth, and Life ebook</span></strong></span>
</div>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 0px 25px 0px; padding: 0px 0px 15px 0px; border-color: #3238471A; border-style: solid; border-width: 0px 0px 1px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 10px 0px 10px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td width="160px" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/wTkYLBToFgArC6rZAYN4ZpXrFNKwJU4NInIhgpl1.png" width="160" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 160px">
</div>
</td>
<td align="center" style="vertical-align:top">
<div style="padding: 0px 15px 0px 20px">
<div style="line-height: 25px">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">You're just </span><span style="color: rgb(54, 141, 255); font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">10 referrals</span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px"> away from unlocking My Morning & Evening Routines ebook</span></strong></span>
</div>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 0px 25px 0px; padding: 0px 0px 15px 0px; border-color: #3238471A; border-style: solid; border-width: 0px 0px 1px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 10px 0px 10px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td width="160px" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/NY99pG8h4namxsGKoqVEaPOtsCMPoPyZZVYgYQJk.png" width="160" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 160px">
</div>
</td>
<td align="center" style="vertical-align:top">
<div style="padding: 0px 15px 0px 20px">
<div style="line-height: 25px">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">You're just </span><span style="color: rgb(54, 141, 255); font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">15 referrals</span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px"> away from unlocking the Fortune Favors The Curious T-Shirt</span></strong></span>
</div>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 0px 25px 0px; padding: 0px 0px 15px 0px; border-color: #3238471A; border-style: solid; border-width: 0px 0px 1px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 10px 0px 10px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td width="160px" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/bV8Rtzh3LfcXSTWMl7qCxt8kww3gSqK5bbV1XSWq.png" width="160" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 160px">
</div>
</td>
<td align="center" style="vertical-align:top">
<div style="padding: 0px 15px 0px 20px">
<div style="line-height: 25px">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">You're just </span><span style="color: rgb(54, 141, 255); font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">25 referrals</span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px"> away from unlocking the Intellectually Curious Hat</span></strong></span>
</div>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 0px 25px 0px; padding: 0px 0px 15px 0px; border-color: #3238471A; border-style: solid; border-width: 0px 0px 1px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 10px 0px 10px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td width="160px" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/92IdvGmr2UJdpXyP1zumvyq9GPPqO2iHuGYvUI2K.png" width="160" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 160px">
</div>
</td>
<td align="center" style="vertical-align:top">
<div style="padding: 0px 15px 0px 20px">
<div style="line-height: 25px">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">You're just </span><span style="color: rgb(54, 141, 255); font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">50 referrals</span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px"> away from unlocking the Fortune Favors The Curious Hoodie</span></strong></span>
</div>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
</div>
</td>
</tr>
</table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="margin: 0px 0px 25px 0px; padding: 0px 0px 15px 0px; border-color: #3238471A; border-style: solid; border-width: 0px 0px 1px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td style="vertical-align:top">
<div style="padding: 10px 0px 10px 0px">
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse:separate;mso-table-lspace:0pt;mso-table-rspace:0pt;margin:0 auto !important;width: 100%">
<tr>
<td width="160px" style="vertical-align:top">
<div>
<img src="https://email-template-pack.us-southeast-1.linodeobjects.com/production/823/media/yrRtve7rq6mDV5CuN3nMUa38pV40kjYXEDvQKzks.png" width="160" style="border:0 none;display:block;height:auto;line-height:100%;outline:none;-webkit-text-decoration:none;text-decoration:none;max-width:100%;width: 160px">
</div>
</td>
<td align="center" style="vertical-align:top">
<div style="padding: 0px 15px 0px 20px">
<div style="line-height: 25px">
<span><strong><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">You're just </span><span style="color: rgb(54, 141, 255); font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px">250 referrals</span><span style="font-family: Lato, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica Neue, Arial, Noto Sans, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji; font-size: 16px"> away from unlocking a 15-Minute One-on-One Call with Sahil</span></strong></span>
</div>
</div>
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By Sahil Bloom
****************************************
The 80% Rule, Sleep Irregularity, & More
****************************************
read and listen on sahilbloom.com (
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)
read time 5 minutes
Here are 5 interesting ideas to spark your curiosity heading into
the weekend.
------------------
Today at a Glance:
------------------
* Question: Flip the script on your fears.
* Quote: Patience in an impatient world.
* Framework: The 80% Rule.
* Tweet: Sleep irregularity may kill you.
* Article: The power of nature for happiness.
Shortform (
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) is my favorite learning resource for non-fiction readers!
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)
Are you looking to maximize your non-fiction reading without
spending hours on every book? I was in the same boat, endlessly
trudging through 200-page books for a few golden nuggets of
insight. That's until I discovered Shortform, today's sponsor.
Shortform distills each section of a non-fiction book into key
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But Shortform isn't just about summaries. It offers comprehensive
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and analysis.
With over 1,000 non-fiction titles spanning a multitude of
topics, Shortform ensures that your most precious asset - time -
is used efficiently and effectively. As a special offer for
Friday Five subscribers, you can now try Shortform for free and
enjoy an exclusive 20% off discount.
Dive into a world of streamlined learning and see how much more
you can discover with Shortform.
-->My readers get a Free Trial + 20% off (3 months free!) (
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)
My readers get a Free Trial + 20% off (3 months free!) (
http://shortform.com/sahil )
-------------------------------------
How to flip the script on your fears:
-------------------------------------
Where am I allowing my fear to distort my reality?
The stoic philosopher Seneca famously wrote, "We suffer more in
imagination than in reality."
There is something in your life that you are avoiding because
fear is distorting your reality.
It can strike in any area of life:
* The fear that you won't be able to find another job if you quit
this one.
* The fear that you won't be able to find another partner if you
leave this one.
* The fear that you won't be able to find another friend if you
cut off this one.
* The fear that you aren't productive if you don't keep yourself
busy all the time.
* The fear that you won't be loved if you don't act as you're
supposed to act.
The fear causes you to overstate the negatives and ignore the
positives altogether.
Flip the script on your fears:
* What if I find a better job after quitting this one?
* What if I find a more loving, supportive partner after leaving
this one?
* What if I find a more loyal, trusting friend after cutting this
one?
* What if I am more productive by allowing myself to be less
busy?
* What if I am more loved for being myself?
Stop allowing fear to distort your reality. Embrace the
discomfort and see the other side.
--------------------------------------------
The power of patience in an impatient world:
--------------------------------------------
"A man who is a master of patience is master of everything else."
- George Savile
If you can be still while others rush to move.
If you can delay gratification while others rush to feel it.
If you can make time your friend, not your enemy.
You will win.
(Share this on X/Twitter! (
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))
----------------------------------------
How I finally kicked my afternoon slump:
----------------------------------------
The 80% Rule
------------
I'm an early riser, but I've always struggled with a rough
afternoon slump.
I'd feel energized and focused all morning—knock out a workout,
focus work, and time with my wife and son—but inevitably, after
lunch, I felt drained.
The window from 1-3pm was like a dead-zone in my day: Tired,
unfocused, and grazing lazily across low-value tasks.
But I finally found a system that works to kick the afternoon
slump: The 80% Rule.
The Okinawans of Japan were made famous by Dan Buettner's Blue
Zones research for their incredible longevity. One of the
principles of that longevity was an ancient Japanese principle
called Hara hachi bun me, which translates to "Eat until you are
eight parts full."
Eating causes the body to move blood and energy towards the
digestive system. By eating a big lunch while sitting down at my
desk (a staple of my old routine), I was basically triggering my
body to go into digestive recovery mode.
This explained my terrible afternoon slump.
My new afternoon system that worked wonders in my life:
* Lighter lunch focused on protein, veggies, and fats (light on
carbohydrates, which make me sleepy).
* 15-30 minute walk right after eating to promote digestion and
mental clarity.
* At least 16 ounces of water after the walk.
* Lightly caffeinated beverage (green tea) if in need of a boost.
Following the 80% Rule at lunch helped me completely change my
afternoon productivity. Rather than forcing myself to grind
through the drowsiness, I feel more alert and able to take on
important tasks that create real progress.
If you ever struggle with the afternoon slump, give this system a
shot. You won't regret it.
----------------------------------------
Interesting study on sleep irregularity:
----------------------------------------
Great post on an important new study on the benefits of sleep
regularity (going to sleep and waking up at the same/similar time
each day).
P.S. If you haven't already read it, Dr. Matthew Walker's book (
https://click.convertkit-mail4.com/75uknmpd2gu8hkdk9q8i0tq0q4o66/kkhmh6hl8mpkrwfl/aHR0cHM6Ly93d3cuYW1hem9uLmNvbS9XaHktV2UtU2xlZXAtVW5sb2NraW5nLURyZWFtcy9kcC8xNTAxMTQ0MzE2
) is terrific.
Matt Walker-->
@sleepdiplomat
Sleep *irregularity* and mortality: Study 60,977 participants.
Those in the highest (regular) vs. lowest (worse) 20th% of sleep
regularity, night to night = -49%⬇️⬇️ risk of all-cause
mortality, -39%⬇️⬇️ risk of cancer mortality, -57%⬇️⬇️ risk of
cardiometabolic mortality.…
https://twitter.com/i/web/status/1720553933511496100
(
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)
2:29 PM • Nov 3, 2023
142
Retweets
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Read 27 replies (
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)
-----------------------------------------
Concept to live by for greater happiness:
-----------------------------------------
The Norwegian secret: how friluftsliv boosts health and
happiness (
https://click.convertkit-mail4.com/75uknmpd2gu8hkdk9q8i0tq0q4o66/25h2hoh27dxk6za3/aHR0cHM6Ly93d3cudGhlZ3VhcmRpYW4uY29tL2xpZmVhbmRzdHlsZS8yMDIzL3NlcC8yNy90aGUtbm9yd2VnaWFuLXNlY3JldC1ob3ctZnJpbHVmdHNsaXYtYm9vc3RzLWhlYWx0aC1hbmQtaGFwcGluZXNzP3V0bV9zb3VyY2U9c3Vic3RhY2smdXRtX21lZGl1bT1lbWFpbA==
)
This is a great read on the Norwegian concept of friluftsliv
(literal translation: free air life), which is the regular focus
on time in nature as the key to health, fulfillment, and
happiness.
According to a survey cited in the article, 77% of Norwegians
spend time in nature on a weekly basis.
Anecdotally, I feel much happier on days when I spend
considerable time outside, so I'm buying it...
I'm all in on that friluftsliv life!
----------------------
In Case You Missed It:
----------------------
In Wednesday's issue (
https://click.convertkit-mail4.com/75uknmpd2gu8hkdk9q8i0tq0q4o66/qvh8h7hr8n39zmfl/aHR0cHM6Ly93d3cuc2FoaWxibG9vbS5jb20vbmV3c2xldHRlci90aGUtYW50aS10by1kby1saXN0
), I talked about the concept of the Anti-To-Do List, which
governs the things you want to avoid along your journey.
My Anti-To-Do List includes:
* Do not "graze" on low-value tasks.
* Do not say yes to things under the assumption of having more
time for them in the future.
* Do not check your phone within the first 15 minutes of waking
up (or the last 15 minutes before going to bed).
* Do not have your phone out when your kid is trying to play with
you.
* and more...
Read the piece (
https://click.convertkit-mail4.com/75uknmpd2gu8hkdk9q8i0tq0q4o66/qvh8h7hr8n39zmfl/aHR0cHM6Ly93d3cuc2FoaWxibG9vbS5jb20vbmV3c2xldHRlci90aGUtYW50aS10by1kby1saXN0
) and create your own Anti-To-Do List to keep stacking evidence
in favor of the person you want to become.
---------------------------
Sahil's Recommendation Zone
---------------------------
Perfect your morning routine with my partner Athletic Greens (
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):
I get asked about my morning routine all the time. It changes
from time to time, but AG1 (
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) has been the one constant since 2011. I drink it with a big
glass of water every single morning to start my day on a positive
tone.
It replaced an entire cabinet of supplements for me in one daily
scoop—seriously, its latest iteration covers a multivitamin,
multi-mineral, prebiotics, probiotics, adaptogens, greens, and
more. It keeps me feeling healthy and strong throughout the year,
even when I'm traveling (thanks to the travel packs).
Athletic Greens is offering Curiosity Chronicle subscribers an
exclusive deal: a free 1-year supply of liquid vitamin D plus 5
travel packs with your subscription purchase (
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Sahil Bloom
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----------------------------
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