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Hello Reader,

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Last month I ran my first half marathon. It took many months of training to accomplish this goal. I had moments of inspiration, frustration and dogged persistence - all in quick succession sometimes. Along the way I found my tribe of like-minded individuals who encouraged and supported me. When I faltered, they corrected me. My instinct was to train hard and run fast. They taught me that I had to train in Zone 2, to build my endurance. Though it may feel counterintuitive, it meant slowing down to go further, faster. And when I finally ran the half marathon, I put my entire focus on putting one foot in front of the next, to achieve my bigger goal of finishing the race.

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Why am I talking about running? This whole experience made me think about GOAL SETTING. Why do we set ourselves lofty goals? What is the difference between the goals we set vs those we achieve? Many times in my career as a Coach I have come across people who seem to function on an all-or-nothing basis. They hold themselves to almost-impossible standards and mighty expectations. Reach for the stars, and so on. The problem with that is that if we consistently reach for the stars and fall short, eventually we stop trying.

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Does that mean that we don't chase difficult dreams? Or set ourselves, easy, achievable goals? Not at all! In this podcast, Dr. Andrew Huberman discusses the science of setting, assessing, and pursuing goals. Specifically he talks about the "85% rule", according to which we should set ourselves goals that let us succeed 85% of the time, or fail roughly 15% of the time. Because it's in those 15% moments of failure that our brain is primed to learn and adapt. If you are failing 50% of the time, then that task is too hard and you risk failure and demotivation. If you are succeeding almost every time, then the goal is too easy and you are not realizing your true potential. Apparently, this sweet spot of difficulty, or the Goldilocks zone is in the 85/15 zone wherein you are failing roughly 15% of the time.

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So, in real life terms what this translates to is that instead of aiming for training at a gym 5-times a week, how about starting at 2-times a week and then building up from there? What happens if some weeks you go only once-a-week? Does this mean that you are lazy or an underachiever? Or what if you don't want to run a marathon, but a really fast 5k? Starting with small steps allows us to have room for flexibility. It also gives us the opportunity to assess our goals and make adjustments along the way. Remember, the key to GOAL-SETTING is not an all-or-nothing attitude. Instead, think of it as a continuous iterative process of Set goals > Assess goals > Execute.

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Enough has been said about goal-setting and achievement. I'm sure all of us have our go-to method of pursuing goals that works for us. Instead, this week's resources feature small steps that we can take in pursuit of our goal of physical, mental & emotional well-being. The articles below are featured around five key principles, supported by neuroscience, that contribute to our overall well-being. These are:

• HYDRATION
• NUTRITION
• SLEEP
• PHYSICAL ACTIVITY
• SIMPLIFICATION

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As mentioned before, I recommend focusing on one or two of these, rather than an all-or-none approach. Throughout the coming weeks we will be sharing resources around these topics on our social media channels. Follow us by clicking on the links below:

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Here's our bi-weekly reading list:

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​The Life-Changing Effects of Drinking More Water - Source: Entrepreneur

Quick Take: "In a world filled with shiny wellness products and programs, we sometimes forget about one of the easiest (and most affordable) pathways to health: hydration. Drinking water is an investment in your health, your life and your business. It is the first step towards a healthier life, and though it might not feel like a life-changing event, the positive benefits you will reap are."

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​What Happened When I Ate The Best Brain Foods For One Week - Source: Fast Company

My Thoughts: I really liked this article because the author is a runner, like me and advocates for moderation rather than any extreme diets. The article is also focused on the beneficial effects of proper nutrition on cognition and productivity. "I found eating for my brain much more motivating than eating for my body. Even in the age of body positivity, health, and wellness, I found it extremely difficult to disassociate diets from attaining an (often unrealistic) physical ideal. Somehow, greater productivity was a better motivator for me."

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​7 Ways Sleep Affects The Brain (And What Happens If It Doesn't Get Enough) - Source: Forbes

Quick Take: "Sleep can feel like an indulgence, especially when we’re busy or stressed; and it’s often the first thing to go at these times. But as the research shows, sleep isn’t a luxury—it’s a necessity, and brain will probably rebel if it doesn’t have enough. So it may be time to change our attitudes about sleep and give it a little more attention than it usually gets."

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​Regular Exercise Is Part of Your Job - Source: Harvard Business Review

Quick Take - "A series of recent studies also suggest that how we feel while exercising can influence the degree to which it ultimately benefits our health. When we view exercise as something we do for fun, we’re better at resisting unhealthy foods afterwards. But when the same physical activity is perceived as a chore, we have a much harder time saying no to fattening foods, presumably because we’ve used up all of our willpower exercising."

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​Why So Many Successful People Wear the Same Outfit Every Day - Source: Stories @ Thrive Global

Quick Take: "There are hundreds of things, if not more, that have to be decided on daily. Some decisions are important, but most are trivial. Unfortunately, studies have shown that as humans, our capacity to consistently make well thought out decisions is finite....every decision you make uses up your mental energy. Just the simple act of thinking about whether you should choose A or B will tire you out and reduce your brainpower. This means that the more decisions you have to make throughout the day, the weaker your decision making process will become."

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What do you think of the new look of The EQrated? Please let me know at stef@yourturnsolutions.com. Please feel free to share this newsletter with people you know who might find value in it. They can also subscribe to the EQrated by clicking the button below.

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Ciao,

Stef