Getting Things Done – by David Allen

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Our “to-do” lists are usually hopelessly tangled:

To do thing x needs thing y doing first but that can only be done with information that I must get by doing thing z”, and so on.

Suddenly that two-minute task is looking like half an hour, which is making our overall to-do list look gargantuan. Tackling tiny parts of tasks seems useless; tackling large tasks seems overwhelming. What a headache!

Getting Things Done (“GTD”, to its friends) shows us how to gather all our to-dos, and then use the quickest ways to break down a task (in reality, often a mini-project) into its constituent parts and which things can be done next, and what order to do them in (or defer, or delegate, or ditch).

In a nutshell: The GTD system aims to make all your tasks comprehensible and manageable, for stress-free productivity. No need to strategize everything every time; you have a system now, and always know where to begin.

And by popular accounts, it delivers—many put this book in the “life-changing” category.

Check out today’s book on Amazon!

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  • Dangers Of Root Canals And Crowns, &  What To Do Instead

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    Dr. Michelle Jorgensen, a dentist, tells us that it’s a lot rarer than people think to actually need a crown or a root canal; there are ways of avoiding such:

    The tooth, the whole tooth, and nothing but the tooth?

    First, some of the problems with the treatments that are most popular, especially in the US:

    Problems with root canals:

    • Involves cleaning and filling the tooth’s main canal but leaves microtubules that can harbor dead tissue and attract bacteria.
    • This can lead to infections, often undetected for a long time due to the nerve removal, potentially harming overall health and weakening the tooth.
    • Root canals often result in brittle teeth that can break, necessitating crowns.

    And then…

    Problems with crowns:

    • A crown requires significant removal of tooth structure (up to 1.5 mm of enamel), making the tooth more vulnerable and sensitive.
    • Crowns can also lead to new cavities underneath due to weak bonding to dentin.
    • The cycle often leads from a healthy tooth to fillings, crowns, root canals, and eventual extraction (and then, perhaps, an implant in its place). That’s great for the dentist, but not so great for you.

    Biomimetic dentistry the exciting name currently being used for what has been more prosaically called “conservative restorative dentistry”, which in turn has also been known by other names in recent decades, and its goal is to strengthen and preserve natural teeth as much as possible.

    Methods it uses:

    • Treats affected but still living teeth with non-invasive procedures.
    • Uses ozone treatment to kill bacteria in deep cavities, avoiding direct nerve exposure.
    • Applies conservative partial restorations like onlays instead of full crowns.

    Benefits of this approach:

    • Preserves enamel, minimizes trauma, and reduces the risk of tooth death.
    • Maintains long-term tooth structure and health.
    • 95% success rate in saving affected teeth without resorting to root canals.

    In short, Dr. Jorgensen says that 60–80% of traditional crowns and root canals can be avoided. Which is surely a good thing.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Tooth Remineralization: How To Heal Your Teeth Naturally

    Take care!

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  • Daily Activity Levels & The Measurable Difference They Make To Brain Health

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    Most studies into the difference that exercise makes to cognitive decline are retrospective, i.e. they look backwards in time, asking participants what their exercise habits were like in the past [so many] years, and tallying that against their cognitive health in the present.

    Some studies are interventional, and those are most often 3, 6, or 12 months, depending on funding. In those cases, they make a hypothesis (e.g. this intervention will boost this measure of brain health) and then test it.

    However, humans aren’t generally great at making short term decisions for long term gains. In other words: if it’s rainy out, or you’re a little pushed for time, you’re likely to take the car over walking regardless of what data point this adjusts in an overarching pattern that will affect your brain’s amyloid-β clean-up rates in 5–20 years time.

    Nine days

    The study we’re going to look at today was a 9-day observational study, using smartphone-based tracking with check-ins every 3½ hours, with participants reporting their physical activity as light, moderate, or intense (these terms were defined and exemplified, so that everyone involved was singing from the same songsheet in terms of what activities constitute what intensity).

    The sample size was reasonable (n=204) and was generally heterogenous sample (i.e. varied in terms of sex, racial background, and fitness level) of New Yorkers aged 40–65.

    So, the input variable was activity level, and the output variable was cognitive fitness.

    As to how they measured the output, two brain games assessed:

    1. cognitive processing speed, and
    2. working memory (a proxy for executive function).

    What they found:

    1. participants active within the last 3½ hours had faster processing speed, equivalent to being four years younger
    2. response times in the working memory (for: executive function) task reflected similar processing speed improvements, for participants active in the last 3½ hours

    And, which is important to note,

    ❝This benefit was observed regardless of whether the activities they reported were higher intensity (e.g., running/jogging) or lower intensity (e.g., walking, chores).❞

    ~ Dr. Lizbeth Benson et al.

    Source: Cognitive Health Benefits of Everyday Physical Activity in a Diverse Sample of Middle-Aged Adults

    Practical take-away:

    Move more often! At least every couple of hours (when not sleeping)!

    The benefits will benefit you in the now, as well as down the line.

    See also:

    The Doctor Who Wants Us To Exercise Less, & Move More

    and, for that matter:

    Do You Love To Go To The Gym? No? Enjoy These “No-Exercise Exercises”!

    Take care!

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  • The Best Menopause Advice You Don’t Want To Hear About

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    Nutritionist and perimenopause coach Claudia Canu, whom we’ve featured before in our Expert Insights segment, has advice:

    Here’s to good health

    When it comes to alcohol, the advice is: don’t.

    Or at least, cut back, and manage the effects by ensuring good hydration, having an “alcohol curfew” and so forth.

    What’s the relation to menopause? Well, alcohol’s not good for anyone at any time of life, but there are some special considerations when it comes to alcohol and estrogenic hormonal health:

    • The liver works hard to process the alcohol as a matter of urgency, delaying estrogen processing, which can increase the risk of breast and uterine cancer.
    • Alcohol has no positive health effects and is also linked to higher risks of breast and colorectal cancer.
    • Alcohol can also trigger some menopausal symptoms, such as night sweats and hot flashes. So, maybe reaching for that “cooling drink” isn’t the remedy it might seem.
    • During menopause, the body becomes more insulin-resistant, making it more susceptible to blood sugar spikes caused by alcohol. Also not good.

    Common reasons women turn to alcohol include stress, frustration, the need for reward, and social pressure, and all of these can be heightened when undergoing hormonal changes. Yet, alcohol will ultimately only worsen each of those things.

    For more on the science of some of the above, plus tips on how to make positive changes with minimum discomfort, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • Chorus or Cacophony? Cicada Song Hits Some Ears Harder Than Others

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    ST. LOUIS — Shhhooo. Wee-uuu. Chick, chick, chick. That’s the sound of three different cicada species. For some people, those sounds are the song of the summer. Others wish the insects would turn it down. The cacophony can be especially irritating for people on the autism spectrum who have hearing sensitivity.

    Warren Rickly, 14, lives in suburban south St. Louis County, Missouri. Warren, who has autism, was at the bus stop recently waiting for his younger brother when the sound of cicadas became too much to bear.

    “He said it sounds like there’s always a train running next to him,” his mother, Jamie Reed, said.

    Warren told her the noise hurt.

    Starting this spring, trillions of the red-eyed insects crawled their way out of the ground across the Midwest and Southeast. It’s part of a rare simultaneous emergence of two broods — one that appears every 13 years, the other every 17.

    The noisy insects can be stressful. People with autism can have a sensitivity to texture, brightness, and sound.

    “I think the difference for individuals with autism is the level of intensity or how upsetting some of these sensory differences are,” said Rachel Follmer, a developmental and behavioral pediatrician at Lurie Children’s Hospital in Chicago.

    “It can get to the extreme where it can cause physical discomfort,” she said.

    When a large group of cicadas starts to sing, the chorus can be as loud as a motorcycle. Researchers at the University of Missouri-St. Louis this year crowdsourced cicada noise levels as high as 86 decibels, about as loud as a food blender.

    That can be stressful, not melodic, Follmer said.

    To help children cope, she suggests giving them a primer before they encounter a noisy situation. For cicadas, that could mean explaining what they are, that they don’t bite or sting, and that they’ll be here for just a short time.

    “When something is uncomfortable, not having power in that situation can be very scary for a lot of individuals, whether you’re on the spectrum or not,” Follmer said.

    Jamie Reed’s family has been using this and other strategies to help her son. Warren wears noise-canceling headphones, listens to music, and has been teaching himself about cicadas.

    “For him, researching it and looking into it I think grounds him a little bit,” Reed said.

    Fatima Husain is a professor and neuroscientist at the University of Illinois Urbana-Champaign and studies how the brain processes sound. She said people with tinnitus may also struggle with cicada song.

    Tinnitus, a ringing or other noise in the ears, is a person’s perception of sound without an external source.

    “Some people say it sounds like buzzing, like wind blowing through trees, and ironically, quite a few people say it sounds like cicadas,” Husain said.

    For most people with tinnitus the cicada’s song is harmless background noise, according to Husain, but for others the ringing can prevent easy conversation or sleep. Those with tinnitus are also more likely to have anxiety or depression. A loud persistent sound, like singing cicadas, can make someone’s tinnitus worse, Husain said.

    It’s not always bad, though. The cicada’s song can also be a relief.

    For some, tinnitus gets worse in a quiet environment. Husain said she’s seen reports this year of patients saying the cicadas’ song has been like soothing white noise.

    “The sound is loud enough that in some ways it’s drowning their internal tinnitus,” Husain said.

    As loud as the cicadas can be, they won’t necessarily damage anyone’s hearing, according to the Centers for Disease Control and Prevention. Hearing loss builds up over time from repeated exposure to loud sounds. Cicadas aren’t loud enough for long enough to do lasting damage, Husain said.

    Everyday sources of noise come with a higher risk. Husain said constant exposure to loud highways, an airport, industrial sites, or household appliances like blenders and hair dryers can be a concern. And they can take a toll on someone’s emotional well-being.

    “If you are being exposed to very loud sounds for a part of your school day or your working day, it may make you more stressed out; it may make you more angry about things,” she said.

    Unlike the highway or an airport, cicadas won’t be around long. Most of the current brood will be gone in the next few weeks. Just in time for another noisy summer event: the Fourth of July.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Beyond Guarding Against Dementia

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    When Age’s Brain-Changes Come Knocking

    A woman guarding in a red dress.

    This is Dr. Amy Friday. She’s a psychologist, specializing in geropsychology and neuropsychological assessments.

    In other words, she helps people optimize their aging experience, particularly in the context of brain changes as we get older.

    What does she want us to know?

    First: be not afraid

    Ominous first words, but the fact is, there’s a lot to find scary about the prospect of memory loss, dementia, and death.

    However, as she points out:

    • Death will come for us all sooner or later, barring technology as yet unknown
    • Dementia can be avoided, or at least stalled, or at least worked around
    • Memory loss, as per the above, can be avoided/stalled/managed

    We’ve written a little on these topics too:

    Managing Your Mortality

    …or if the death is not yours:

    Bereavement & Managing Grief

    As for avoiding dementia, the below-linked feature is about Alzheimer’s in particular (which accounts for more than half of all cases of dementia), but the advice goes for most of the other kinds too:

    How To Reduce Your Alzheimer’s Risk

    And finally, about memory loss specifically:

    How To Boost Your Memory Immediately (Without Supplements)

    this one is especially about cementing into one’s brain the kinds of memories that people most fear losing with age. People don’t worry about forgetting their PIN codes; they worry about forgetting their cherished memories with loved ones. So, if that’s important to you, do consider checking out this one!

    What is that about managing or working around the symptoms?

    If we’re missing a limb, we (usually) get a prosthetic, and/or learn how to operate without that limb.

    If we’re missing sight or hearing, partially or fully, there are disability aids for those kinds of things too (glasses are a disability aid! Something being very common does not make it not a disability; you literally have less of an ability—in this case, the ability to see), and/or we learn how to operate with our different (or missing) sense.

    Dr. Friday makes the case for this being the same with memory loss, dementia, and other age-related symptoms (reduced focus, increased mental fatigue, etc):

    ❝We are all screwed up. Here’s my flavor … what’s yours? This is a favorite saying of mine, because we ARE all screwed up in one way or another, and when we acknowledge it we can feel closer in our screwed-up-edness.

    We are all experiencing “normal aging,” so that tip-of-the-tongue phenomenon that starts in our thirties and slowly gets worse is REAL. But what if you’re having more problems than normal aging? Is it time to throw in the towel and hide? I’m hoping that there is a group of people who say HELL NO to that idea.

    Let’s use lessons from research and clinical practice to help all of us work around our weaknesses, and capitalize on our strengths.  ❞

    ~ Dr. Amy Friday

    Examples of this might include:

    • Writing down the things most important to you (a short list of information and/or statements that you feel define you and what matters most to you), so that you can read it later
    • Making sure you have support (partner, family, friends, etc) who are on the same page about this topic—and thus will actually support you and advocate for you, instead of arguing about what is in your best interest without consulting you.
    • Labelling stuff around the house, so that you get less confused about what is what and where it is
    • Having a named go-to advocate that you can call / ask to be called, if you are in trouble somewhere and need help that you can rely on
    • Getting a specialized, simpler bank account; hiring an accountant if relevant and practicable.

    The thing is, we all want to keep control. Sometimes we can do that! Sometimes we can’t, and if we’re going to lose some aspect of control, it’ll generally go a lot better if we do it on our own terms, so that we ourselves can look out for future-us in our planning.

    Want to know more?

    You might enjoy her blog, which includes also links to her many videos on the topic, including such items as:

    For the rest, see:

    This Beautiful Brain | The Science Of Brain Health

    Enjoy!

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  • JoyFull – by Radhi Devlukia-Shetty

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    We haven’t done a recipe book in a little while, so here’s a good one!

    The focus of this book is getting more plants and spices into your diet, and doing it deliciously.

    Healthwise, there is nothing controversial here: the recipes are all plant-based, mostly whole-foods, and the items that aren’t whole foods are things like “vanilla extract”.

    The recipes themselves (of which there are 125) are presented clearly and simply, one to a double-page (although sometimes there will be a suggested variation on the same double-page), ideal for use in a kitchen bookstand. For each recipe, there’s a clear photo of the end result, so you know what you’re working towards.

    The ingredients are not too obscure, and can be acquired from more or less any large supermarket.

    Bottom line: if you’re looking to expand your plant-based cooking repertoire in a way that’s not just substitutions, then this book provides an excellent variety.

    Click here to check out JoyFull, and get a taste of Ayurvedic cooking!

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