Atomic Habits – by James Clear

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James Clear’s Atomic Habits has become “the” go-to book about the power of habit-forming. And, there’s no shortage of competition out there, so that’s quite a statement. What makes this book stand out?

A lot of books start by assuming you want to build habits. That can seem a fair assumption; after all, we picked up the book! But an introductory chapter really hammers home the idea in a way that makes it a lot more motivational:

  • Habits are the compound interest of productivity
  • This means that progress is not linear, but exponential
  • Habits can also be stacked, and thus become synergistic
  • The more positive habits you add incrementally, the easier they become because each thing is making your life easier/better

For example:

  • It’s easier to save money if you’re in good health
  • It’s easier to sleep better if you do not have financial worries
  • It’s easier to build your relationship with your loved ones if you’re not tired

…and so on.

For many people this presents a Catch-22 problem! Clear instead presents it as an opportunity… Start wherever you like, but just start small, with some two-minute thing, and build from there.

A lot of the book is given over to:

  • how to form effective habits (using his “Four Laws”)
  • how to build them into your life
  • how to handle mishaps
  • how to make sure your habits are working for you
  • how to see habits as part of your identity, and not just a goal to be checked off

The last one is perhaps key—goals cease to be motivating once accomplished. Habits, on the other hand, keep spiralling upwards (if you guide them appropriately).

There’s lots more we could say, but it’s a one-minute book review, so we’ll just close by saying:

This book can help you to become the kind of person who genuinely gets a little better each day, and reaps the benefits over time.

Get your copy of Atomic Habits from Amazon today!

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  • Apricot vs Persimmon – Which is Healthier?

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    Our Verdict

    When comparing apricot to persimmon, we picked the apricot.

    Why?

    Not a close one today!

    In terms of macros, apricot has more fiber while persimmon has more carbs; an easy win for apricot. Technically apricot has more protein too, but since the numbers are so small, it’s not so much of a factor.

    In the category of vitamins, apricot has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, E, K, and choline, while persimmon has more vitamin C. Another strong win for apricot.

    Looking at minerals next, apricot has more copper magnesium, manganese, selenium, and zinc, while persimmon has more calcium, iron, phosphorus, and potassium; a more modest 5:4 win for apricot this time.

    In other considerations, apricot has more polyphenols, as well as specific anticancer properties that persimmon can’t boast. One more win for apricot.

    Adding up the sections makes for a clear overall win for apricot, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Top 8 Fruits That Prevent & Kill Cancer

    Enjoy!

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  • ADHD stimulants are being used recreationally, with consequences for users

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Not long ago, most people thought of attention deficit hyperactivity disorder, or ADHD, as a childhood condition that would eventually be outgrown. Now it’s everywhere.

    TikTok videos describe “ADHD moments” that feel instantly familiar, clinics are booked out for months, and adults are finally getting diagnoses that explain years of chaos and exhaustion.

    This visibility has helped people understand ADHD. However, it has also led to a shift in how medicines intended to alleviate symptoms are being used and, in some cases, misused.

    What is ADHD? How does medication treat it?

    ADHD affects how the brain handles attention, motivation and self-control. For some, this means racing thoughts, missed deadlines and constant restlessness. For others, it feels like a fog of distraction that makes following through on tasks frustratingly difficult.

    Brain imaging studies in people with ADHD show subtle differences in how attention and reward circuits communicate. These systems rely on chemical messengers such as dopamine and noradrenaline. When the signalling of these messengers is less efficient, even simple, everyday tasks become harder to start and sustain.

    Medicines such as methylphenidate (Ritalin) and lisdexamfetamine (Vyvanse) boost dopamine and noradrenaline activity in the brain, enhancing focus, motivation and impulse control.

    Large clinical reviews also show wider benefits, including reduced risks of depression, substance misuse, and even criminal behaviour in people with ADHD.

    How many people take ADHD medications?

    Stimulant prescriptions more than quadrupled between 2013 and 2023, from about 800,000 to more than 4 million scripts per year.

    More people getting diagnosed and treated is a positive step. But it also means far more medication is circulating in the community and it’s easier for these drugs to be shared, sold, or used by someone they weren’t prescribed for.

    The most recent National Drug Strategy Household Survey estimates roughly 400,000 Australians – about one in 48 people – used prescription stimulants non-medically in the past year. Among those in their 20s, this figure rises to about one in 20.

    Why do people without ADHD use these drugs?

    Some people use stimulants to stay awake studying or working long hours.

    Others use them recreationally, seeking a “high” or to suppress their appetite.

    Online, they’re often touted as “smart drugs” – or cognitive enhancers – promising to enhance productivity and brainpower. This isn’t a new idea. In the 1970s, psychologist Corneliu Giurgea coined the term “nootropic” arguing “man is not going to wait passively for millions of years before evolution offers him a better brain”. But more than 50 years later, the science doesn’t support that dream.

    Research shows much of the “boost” people feel from stimulants comes from expectation rather than actual improvement. In one experiment, university students who believed they had taken Ritalin reported feeling more focused and euphoric even when they had a placebo – a sugar pill with no active drug.

    For those without ADHD, stimulants can make you feel more awake and confident, but they don’t actually make you smarter. A controlled trial found that while stimulants led people to work longer and try harder, the quality of their work dropped, especially for those who performed well without the drugs.

    So, these medications might push you to put in more effort, but that effort doesn’t always translate into better results.

    What are the risks?

    Medications such as Ritalin and Vyvanse are made to strict pharmaceutical standards, so many people assume they are safer than illicit drugs.

    But their safety depends entirely on careful medical supervision, including appropriate dosing and regular health monitoring. Without this oversight, and when mixed with alcohol and other substances, risks increase sharply.

    When people misuse these drugs – taking higher or more frequent doses – they risk developing a tolerance, meaning they need increasingly larger amounts to feel the same effects.

    The high also wears off sharply, leading to a “crash” of fatigue, irritability and low mood, which can push people to take more.

    Over time, this cycle may trigger anxiety, insomnia and heart problems.

    Reflecting this, a study of emergency department presentations for stimulant-related problems from 2004 to 2014 found visits rose alongside greater availability.

    How are these medications controlled?

    In Australia, ADHD stimulants are Schedule 8 controlled drugs, meaning their prescribing is tightly regulated, however rules differ by state and territory.

    New national ADHD guidelines recommend more consistent oversight, shared care between specialists and GPs, and better follow-up to reduce misuse and diversion.

    Policy is evolving, but harm reduction hasn’t yet caught up. Compared with alcohol, tobacco or cannabis, public education on prescription stimulant misuse remains minimal.

    Australia’s history offers a cautionary tale about responding to the misuse of prescription medications. When opioid and benzodiazepine prescribing surged in previous decades, supply restrictions alone failed to curb misuse.

    Instead, people turned to black markets and unregulated online sources, where counterfeit and high-potency products fill the gap.

    If stimulant policy follows a similar path – focusing on control but neglecting prevention and education – we risk repeating those mistakes.

    In the United States, rising stimulant prescriptions have been accompanied by sharp increases in misuse and stimulant use disorder – the clinical term for addiction.

    In response, health agencies adopted more balanced approaches – integrating prescription drug monitoring programs, clinician training on safer prescribing and community-based education campaigns.

    As awareness and diagnosis of ADHD continue to rise in Australia, adopting these measures – including real-time prescription monitoring – could reduce harms while preserving access for those who genuinely need treatment.

    Blair Aitken, Postdoctoral Research Fellow in Psychopharmacology, Swinburne University of Technology and Amie Hayley, Rebecca L. Cooper Al & Val Rosenstrauss Fellow and Senior Research Fellow, Swinburne University of Technology

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The 9 “Healthy” Hair Habits That Are Damaging Your Hair

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    How many do you do?

    Don’t sabotage your hair

    The 9 habits to ditch are:

    1. Unsafe ponytails: wearing a ponytail in the same spot every day concentrates friction and tension on already fragile crown and upper-mid hair, leading to breakage; frequently changing the height and keeping the tie loose spreads stress and reduces damage.
    2. Fake heat protectants: many products labeled as heat protection do not actually shield hair from high temperatures, giving false confidence and allowing damage; real protection requires a dedicated heat protectant layered separately from a leave-in conditioner.
    3. Damaging detangling tools: wide-tooth combs are rigid and tend to catch and yank through knots, snapping fine strands; flexible detangling brushes bend around tangles, separate strands, and preserve length.
    4. Dirty tools and residue: brushes and hot tools quietly accumulate oil, product buildup, and skin flakes, which get transferred back into freshly washed hair; regularly cleaning tools prevents hair from looking greasy too quickly and preserves wash-day results.
    5. Air-drying when heat is needed: air-drying without heat leaves the cuticle rough and lifted, which looks dull and attracts oil and buildup faster; controlled heat smooths the cuticle, increases shine, and helps styles last longer when used properly.
    6. Wrong product order: applying products out of sequence causes them to block each other and produce inconsistent results; a clear order—leave-in first, styling next, heat protection on dry hair, and oil last—lets each step do its job.
    7. Uncontrolled blow-drying: blasting air without tension is effectively air-drying with a brush in your hand; maintaining tension and directing heat down the hair shaft seals the cuticle and creates a smooth, reflective finish.
    8. Conditioning soaking-wet hair: applying conditioner to dripping-wet hair prevents it from attaching properly to the hair shaft, wasting product and limiting hydration; gently squeezing out excess water first allows conditioner to penetrate and work effectively.
    9. Being haphazard about haircare: these issues are not about effort or discipline but about subtle technique errors; correcting them consistently leads to longer-lasting styles, better shine, and healthier-looking hair over time.

    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:

    Stop Using The Wrong Hairbrush For Your Hair Type

    Take care!

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  • Unlimited Memory – by Kevin Horsley

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Premise: there are easily learnable techniques to rapidly (and greatly) improve one’s memory. We’ve touched on some of these methods before at 10almonds, but being a newsletter rather than a book, we’ve not been able to go as deeply into it as Horsley!

    Your memory is far, far, far more powerful than you might realize, and this book will help unlock that. To illustrate…

    Some of the book is given over to what are for most purposes “party tricks”, such as remembering pi to 10,000 places. Those things are fun, even if not as practical in today’s world of rarely needing to even know the actual digits of a phone number. However, they do also serve as a good example of just how much of “super memory” isn’t a matter of hard work, so much as being better organized about it.

    Most of the book is focused on practical methods to improve the useful aspects of memory—including common mistakes!

    If the book has any flaw it’s that the first chapter or so is spent persuading the reader of things we presumably already believe, given that we bought the book. For example, that remembering things is a learnable skill and that memory is functionally limitless. However, we still advise to not skip those chapters as they do contain some useful reframes as well.

    Bottom line: if you read this book you will be astonished by how much you just learned—because you’ll be able to recall whole sections in detail! And then you can go apply that whatever areas of your life you wanted to when you bought the book.

    Get your copy of Unlimited Memory from Amazon today!

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  • Staying Healthy and Active After 60

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Questions and Answers at 10almonds

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Q: How to be your best self after 60: Self motivation / Avoiding or limiting salt, sugar & alcohol: Alternatives / Ways to sneak in more movements/exercise

    …and, from a different subscriber…

    Q: Inflammation & over 60 weight loss. Thanks!

    Here are some of our greatest hits on those topics:

    Also, while we’ve recommended a couple of books on stopping (or reducing) drinking, we’ve not done a main feature on that, so we definitely will one of these days!

    Don’t Forget…

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  • The Exercises That Can Fix Sinus Problems (And More)

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    Who nose what benefits you will gain today?

    This is James Nestor, a science journalist and author. He’s written for many publications, including Scientific American, and written a number of books, most notably Breath: The New Science Of A Lost Art.

    Today we’ll be looking at what he has to share about what has gone wrong with our breathing, what problems this causes, and how to fix it.

    What has gone wrong?

    When it comes to breathing, we humans are the pugs of the primate world. In a way, we have the opposite problem to the squashed-faced dogs, though. But, how and why?

    When our ancestors learned first tenderize food, and later to cook it, this had two big effects:

    1. We could now get much more nutrition for much less hunting/gathering
    2. We now did not need to chew our food nearly so much

    Getting much more nutrition for much less hunting/gathering is what allowed us to grow our brains so large—as a species, we have a singularly large brain-to-body size ratio.

    Not needing to chew our food nearly so much, meanwhile, had even more effects… And these effects have become only more pronounced in recent decades with the rise of processed food making our food softer and softer.

    It changed the shape of our jaw and cheekbones, just as the size of our brains taking up more space in our skull moved our breathing apparatus around. As a result, our nasal cavities are anatomically ridiculous, our sinuses are a crime against nature (not least of all because they drain backwards and get easily clogged), and our windpipes are very easily blocked and damaged due to the unique placement of our larynx; we’re the only species that has it there. It allowed us to develop speech, but at the cost of choking much more easily.

    What problems does this cause?

    Our (normal, to us) species-wide breathing problems have resulted in behavioral adaptations such as partial (or in some people’s cases, total or near-total) mouth-breathing. This in turn exacerbates the problems with our jaws and cheekbones, which in turn exacerbates the problems with our sinuses and nasal cavities in general.

    Results include such very human-centric conditions as sleep apnea, as well as a tendency towards asthma, allergies, and autoimmune diseases. Improper breathing also brings about a rather sluggish metabolism for how many calories we consume.

    How are we supposed to fix all that?!

    First, close your mouth if you haven’t already, and breathe through your nose.

    In and out.

    Both are important, and unless you are engaging in peak exercise, both should be through your nose. If you’re not used to this, it may feel odd at first, but practice, and build up your breathing ability.

    Six seconds in and six seconds out is a very good pace.

    If you’re sitting doing a breathing exercise, also good is four seconds in, four seconds hold, four seconds out, four seconds hold, repeat.

    But those frequent holds aren’t practical in general life, so: six seconds in, six seconds out.

    Through your nose only.

    This has benefits immediately, but there are other more long-term benefits from doing not just that, but also what has been called (by Nestor, amongst many others), “Mewing”, per the orthodontist, Dr. John Mew, who pioneered it.

    How (and why) to “mew”:

    Place your tongue against the roof of your mouth. It should be flat against the palate; you’re not touching it with the tip here; you’re creating a flat seal.

    Note: if you were mouth-breathing, you will now be unable to breathe. So, important to make sure you can breathe adequately through your nose first.

    This does two things:

    1. It obliges nose-breathing rather than mouth-breathing
    2. It creates a change in how the muscles of your face interact with the bones of your face

    In a battle between muscle and bone, muscle will always win.

    Aim to keep your tongue there as much as possible; make it your new best habit. If you’re not eating, talking, or otherwise using your tongue to do something, it should be flat against the roof of your mouth.

    You don’t have to exert pressure; this isn’t an exercise regime. Think of it more as a postural exercise, just, inside your mouth.

    Quick note: read the above line again, because it’s important. Doing it too hard could cause the opposite problems, and you don’t want that. You cannot rush this by doing it harder; it takes time and gentleness.

    Why would we want to do that?

    The result, over time, will tend to be much healthier breathing, better sinus health, freer airways, reduced or eliminated sleep apnea, and, as a bonus, what is generally considered a more attractive face in terms of bone structure. We’re talking more defined cheekbones, straighter teeth, and a better mouth position.

    Want to learn more?

    This is the “Mewing” technique that Nestor encourages us to try:

    Don’t Forget…

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